Iron deficiency feem ntau raug suav hais tias yog kev txhawj xeeb rau cov tib neeg tom qab noj zaub mov vegan. Txawm li cas los xij, nrog kev npaj ua tib zoo thiab ua tib zoo saib xyuas kev noj zaub mov, nws muaj peev xwm ua tau rau vegans kom ua tau raws li lawv cov kev xav tau hlau yam tsis muaj kev cia siab rau cov khoom tsiaj. Hauv cov ntawv tshaj tawm no, peb yuav debunk cov dab neeg hais txog qhov tsis muaj hlau nyob hauv veganism thiab muab cov lus pom muaj txiaj ntsig rau cov khoom noj uas muaj hlau nplua nuj, cov tsos mob ntawm cov hlau tsis txaus, yam cuam tshuam rau kev nqus hlau, cov lus qhia txhawm rau txhim kho hlau nqus hauv cov zaub mov vegan, ntxiv rau cov hlau tsis muaj zog. , thiab qhov tseem ceeb ntawm kev saib xyuas hlau tsis tu ncua hauv kev noj zaub mov vegan. Thaum kawg ntawm cov ntawv tshaj tawm no, koj yuav muaj kev nkag siab zoo txog yuav ua li cas kom tau txais hlau txaus thaum ua raws li kev ua neej vegan.
Iron-Rich Plant-Based Foods for Vegans
Thaum nws los ua kom tau raws li koj cov kev xav tau ntawm cov hlau ntawm cov khoom noj vegan, suav nrog ntau hom zaub mov uas muaj cov khoom noj uas muaj cov ntxhia tseem ceeb no yog qhov tseem ceeb. Nov yog qee qhov kev xaiv hlau nplua nuj los suav nrog hauv koj cov pluas noj:
- Lentils: Muaj ntau yam legume uas tuaj yeem siv rau hauv cov kua zaub, stews, zaub xam lav, thiab lwm yam.
- Tofu: Ib qho chaw zoo ntawm cov hlau, tshwj xeeb tshaj yog tias nws tau ua los ntawm cov taum pauv hlau.
- Spinach: ntim nrog hlau thiab tuaj yeem ntxiv rau smoothies, do-fries, los yog nyiam nyob rau hauv zaub xam lav.
- Quinoa: Ib qho khoom noj muaj txiaj ntsig zoo uas tsis yog cov hlau siab xwb tab sis kuj muaj cov protein ua tiav.
- Pumpkin Seeds : Cov noob no yog cov khoom noj txom ncauj zoo thiab tuaj yeem ua rau cov zaub xam lav lossis oatmeal.
Tsis tas li ntawd, ua ke cov khoom noj uas muaj hlau nplua nuj nrog cov vitamin C xws li citrus txiv hmab txiv ntoo, tswb kua txob, thiab txiv lws suav tuaj yeem pab txhim kho kev nqus hlau. Tsis txhob hnov qab tshawb xyuas cov khoom noj muaj hlau xws li cov zaub mov noj tshais, cov mis nyuj cog, thiab cov poov xab noj kom ntseeg tau tias koj tau txais cov hlau txaus hauv koj cov zaub mov.
Kev sim nrog kev ua noj xws li siv cov khoom siv hlau cam khwb cia thiab suav nrog cov txiv hmab txiv ntoo qhuav xws li apricots, raisins, thiab prunes ua khoom noj txom ncauj kuj tuaj yeem pab txhawb koj cov khoom noj txhua hnub. Los ntawm kev nco qab txog koj cov kev xaiv zaub mov thiab koom nrog ntau yam kev xaiv cog qoob loo uas muaj hlau, koj tuaj yeem ua tau raws li koj cov kev xav tau hlau yooj yim li vegan.
Cov tsos mob thiab qhov tshwm sim ntawm Iron Deficiency
Hlau deficiency tuaj yeem muaj ntau yam tsos mob thiab qhov tshwm sim uas yuav tsum tsis txhob saib xyuas. Nov yog qee cov cim qhia los saib rau:
- Fatigue: Xav tias nkees nkees lossis qaug zog, txawm tias tom qab tau so txaus.
- Tsis muaj zog: Cov leeg tsis muaj zog thiab tsis muaj zog hauv kev ua haujlwm txhua hnub.
- Cov tawv nqaij daj ntseg: Cov tawv nqaij tawv dua li ib txwm, feem ntau pom pom hauv thaj chaw xws li lub ntsej muag thiab cov rau tes.
- Cov ntsia hlau brittle: Cov ntsia hlau uas tawg yooj yim thiab pom cov cim ntawm ridges los yog discoloration.
Yog tias tsis kho, tsis muaj hlau tuaj yeem ua rau muaj qhov tshwm sim hnyav dua, suav nrog:
- Anemia: Ib qho mob uas cov ntshav tsis txaus cov qe ntshav liab noj qab haus huv kom nqa oxygen zoo.
- Impaired kev txawj ntse muaj nuj nqi: Txo kev puas siab puas ntsws clarity, concentration, thiab nco.
- Kev tiv thaiv kab mob tsis zoo: Ua rau muaj kev pheej hmoo ntau ntxiv rau kev kis kab mob thiab kab mob.
- Cov plaub hau poob: thinning lossis poob ntawm cov plaub hau vim tsis muaj hlau tsis txaus.
- kiv taub hau: Xav tau lub taub hau lossis kiv taub hau, tshwj xeeb tshaj yog thaum sawv ntsug sai.
- Ua tsis taus pa: Ua tsis taus pa nyuaj lossis nqus koj ua pa nrog kev tawm dag zog tsawg.
- Lub plawv dhia tsis tu ncua: Lub plawv dhia, lub plawv dhia nrawm, lossis lub plawv dhia tsis zoo.
Nws yog ib qho tseem ceeb kom paub txog cov tsos mob thiab qhov tshwm sim ntawm cov hlau tsis txaus thiab nrhiav kev kho mob tsim nyog rau kev kuaj mob thiab kev kho mob.
Yam Tseem Ceeb cuam tshuam rau Iron Absorption hauv Vegan Diet
Nroj tsuag-raws li cov khoom siv hlau tsis tshua nkag tau yooj yim dua piv rau cov khoom siv tsiaj vim qhov sib txawv ntawm cov hlau.
Tannins hauv tshuaj yej thiab kas fes, calcium nyob rau hauv cov khoom noj siv mis, thiab phytates nyob rau hauv tag nrho cov nplej muaj peev xwm inhibit hlau nqus.
Txoj kev ua noj xws li soaking, sprouting, thiab fermenting tuaj yeem pab txo cov khoom noj uas cuam tshuam rau kev nqus hlau.
Kev nqus hlau tuaj yeem txhim kho los ntawm kev noj cov zaub mov uas muaj hlau ntau cais los ntawm cov siab hauv inhibitors.
Kev txwv tsis pub noj cov zaub mov siab hauv inhibitors thiab optimizing noj mov ua ke tuaj yeem txhim kho kev nqus hlau tag nrho.
Cov lus qhia kom txhim kho hlau nqus hauv Vegan pluas noj
- Muab cov khoom noj uas muaj hlau nplua nuj nrog cov vitamin C xws li citrus txiv hmab txiv ntoo, txiv hmab txiv ntoo, thiab broccoli kom nqus tau zoo dua.
- Tsis txhob haus dej haus uas muaj nplua nuj nyob hauv cov zaub mov thaum noj mov thiab xaiv cov dej los yog vitamin C-nplua nuj dej haus.
- Muab cov khoom noj fermented xws li kimchi, sauerkraut, thiab miso los txhawb lub plab noj qab haus huv kom txhim kho kev nqus hlau.
- Xav txog kev ntxiv cov txuj lom xws li turmeric, Ginger, thiab cinnamon rau cov tais diav raws li lawv tuaj yeem txhawb nqa cov hlau bioavailability.
- Npaj zaub mov nrog ntau yam khoom siv hlau, cog cov proteins, thiab cov khoom noj muaj vitamin C kom ua kom zoo dua tag nrho cov hlau nqus.
Ntxiv rau Iron Deficiency hauv Vegans
Nrog rau tus kws kho mob tham ua ntej pib cov tshuaj ntxiv hlau los txiav txim siab npaum li cas.
Cov khoom siv hlau tuaj yeem pab cov vegans ua tau raws li lawv cov kev xav tau hlau, tshwj xeeb tshaj yog tias kev noj zaub mov tsis txaus.
Cov khoom siv hlau muaj xws li ferrous sulfate, ferrous gluconate, thiab hlau amino acid chelate.
Xav txog lub sij hawm tso tawm cov tshuaj hlau kom txo qis cov kev mob tshwm sim xws li cem quav.
Tsis tu ncua saib xyuas qib hlau los ntawm kev kuaj ntshav thaum noj cov tshuaj kom tsis txhob muaj hlau ntau dhau.
Qhov tseem ceeb ntawm kev saib xyuas cov hlau tsis tu ncua hauv Vegan Diet
Kev kuaj ntshav tsis tu ncua tuaj yeem pab cov vegans taug qab lawv cov xwm txheej hlau thiab hloov kho lawv cov kev noj haus.
- Saib xyuas lwm yam khoom noj tseem ceeb xws li vitamin B12, zinc, thiab folate nrog rau qib hlau rau kev saib xyuas kev noj qab haus huv tag nrho.
- Kev tswj kom pom cov qib hlau zoo tuaj yeem tiv thaiv kev txhim kho ntawm cov hlau deficiency anemia thiab lwm yam teeb meem.
- Nrog rau tus kws kho mob sau npe lossis kws kho mob rau kev saib xyuas tus kheej ntawm cov hlau thiab cov lus pom zoo rau kev noj haus.
- Kev siv cov khoom noj vegan sib npaug thiab sib txawv tuaj yeem txhawb nqa cov hlau kom txaus thiab txo qhov kev pheej hmoo ntawm kev tsis txaus thaum lub sijhawm.
