Iron Rich Zaub: Kawm Txog Cov Zaub uas Muaj Hlau

2024 Tus sau: Chloe Blomfield | [email protected]. Kawg hloov kho: 2023-12-15 23:55

Tshwj tsis yog koj niam koj txiv txwv tsis pub TV, koj tsis paub tseeb txog Popeye cov lus hais tias nws "muaj zog mus txog qhov kawg, 'ua rau kuv noj kuv spinach." Qhov kev txwv nrov nrov ntxiv rau kev ua lej yuam kev ua rau ntau lab tus neeg Asmeskas ntseeg tias spinach muaj hlau ntau heev uas ua rau koj muaj zog thiab noj qab haus huv. Tsis muaj qhov tsis ntseeg tias cov zaub muaj hlau tseem ceeb hauv peb cov zaub mov, tab sis muaj ntau lwm cov zaub uas muaj hlau ntau dua li spinach. Lwm cov zaub twg uas muaj hlau ntau? Xav paub ntxiv.

About High Iron Vegetables

Xyoo 1870, tus kws tshuaj German, Eric von Wolf, tau tshawb fawb txog cov hlau hauv nplooj ntsuab ntsuab, suav nrog spinach. Hloov tawm nws pom tias spinach muaj 3.5 milligrams ntawm hlau hauv 100 gram pab; Txawm li cas los xij, thaum sau cov ntaub ntawv, nws tsis nco qab tus lej lej thiab sau qhov kev pabcuam muaj 35 milligrams!

Nyob yog keeb kwm thiab qhov yuam kev no thiab cov duab tas luav nrov tau ua lub luag haujlwm txhawb nqa spinach noj hauv Tebchaws Meskas los ntawm ib feem peb! Txawm hais tias tus lej raug kuaj xyuas dua thiab cov lus dab neeg debunked hauv xyoo 1937, ntau tus neeg tseem xav tias spinach yog cov zaub muaj hlau ntau tshaj plaws.

Cov zaub twg nplua nuj nyob hauv hlau?

tib neeg lub cev tsim tsis tauhlau ntawm nws tus kheej, yog li peb yuav tsum tau noj zaub mov kom txhawb peb cov kev xav tau hlau. Cov txiv neej thiab cov poj niam tom qab yug me nyuam xav tau txog 8 mg. ntawm hlau ib hnub twg. Cov poj niam cev xeeb tub xav tau ntau dua, txog 18 mg. ib hnub, thiab cov poj niam cev xeeb tub xav tau ntau dua ntawm 27 mg. ib hnub.

Ntau tus neeg tau txais tag nrho cov hlau lawv lub cev xav tau los ntawm cov nqaij liab, uas yog hlau ntom heev. Cov nqaij liab feem ntau muaj calorie ntau ntau, ib feem vim nws txoj kev npaj los yog nrog cov khoom noj los yog cov kua ntses ntau dua li cov zaub mov muaj hlau.

Txawm hais tias spinach tseem suav hais tias muaj hlau ntau, muaj ntau lwm txoj hauv kev rau cov neeg tsis noj nqaij, neeg tsis noj nqaij, lossis rau cov neeg uas xav kom qis calorie xaiv rau cov nqaij liab. Qhov tseeb, qhov no yog vim li cas ntau tus vegans thiab cov neeg tsis noj nqaij noj taum paj. Tofu yog tsim los ntawm cov taum pauv, yog ib qho zoo heev ntawm cov hlau thiab kuj calcium, phosphorous, thiab magnesium.

Lentils, taum, thiab peas yog txhua yam zaub uas muaj hlau. Taum yog qhov zoo tshaj plaws ntawm cov carbohydrates nyuaj, fiber ntau, folate, phosphorous, potassium, thiab manganese ib yam nkaus.

Cov nplooj ntsuab ntsuab, zoo li spinach, muaj cov hlau tseem ceeb ntawm ib qho kev pab. Qhov no yog categorized raws li ib tug non-heme hlau. Tsis yog-heme hlau, los yog tsob nroj-raws li hlau, yog ib qho nyuaj rau nqus mus rau hauv tib neeg lub cev tshaj heme hlau, uas yog los ntawm cov tsiaj. Tias yog vim li cas cov neeg tsis noj nqaij tau pom zoo kom nce lawv qhov kev noj zaub mov kom 1.8 npaug siab dua li cov neeg noj nqaij.

Ntsuab veggies uas muaj hlau siab tsis yog tsuas yog spinach xwb tab sis:

• Kale
• Collards
• Beet ntsuab
• Chard

Nyob zoo broccoli

Ntxiv High Iron Vegetables

Txiv lws suav muaj me ntsis hlau, tab sis thaum lawv qhuav los yog concentrated, lawv cov qib hlau nce, yog li ua rau qee cov txiv lws suav los yog muab cov txiv lws suav tso rau hauv koj ua noj.

Kuv niam ib txwm hais kom kuv noj daim tawv nqaij ntawm kuv cov qos yaj ywm ci thiab nws hloov tawm tias muaj laj thawj. Txawm hais tias qos yaj ywm muaj hlau, daim tawv nqaij muaj qhov tseem ceeb tshaj plaws. Ntxiv rau, lawv muaj fiber ntau, vitamin C, potassium, thiab B6.

Yog tias koj yog tus kws kho mob mycophagist, tus hlub ntawm nceb, koj kuj muaj hmoo. Ib khob ntawm cov nceb dawb muaj 2.7 mg. ntawm hlau. Hais tias, thaum portabella thiab shiitake nceb yuav qab, lawv muaj hlau tsawg heev. Txawm li cas los xij, oyster nceb muaj ob npaug ntau dua li nceb dawb!

Ntau cov zaub muaj cov ntsiab lus tseem ceeb ntawm cov hlau, tab sis lawv qhov piv ntawm qhov hnyav rau qhov ntim loj dua li cov nqaij, uas yuav ua rau nws nyuaj, yog tias tsis ua tsis tau, kom noj txaus kom nqus tau cov hlau txhua hnub. Qhov ntawd tsis ua li cas, txawm li cas los xij. Yog vim li cas peb cov veggies tau siav, ua rau peb noj ntau dua thiab sau cov txiaj ntsig tsis yog lawv cov qib hlau xwb tab sis ntau lwm cov vitamins thiab cov as-ham.