He aha ngā kai i roto i te rino?

E koe whao pakarukaru me te huruhuru? He makariri koe, a e kore e taea te tiki mahana ka atu te wera? Hohoro te tiki ngenge me te hiahia tonu ki te moe? Pea koe rino hē anemia. Hanga he rārangi o te mea i roto i kai rino, ngā ratou i roto i te kai, a ka whakapai ake i tō huru.

rōpū Risk mō te rino hē anemia:

• wahine hapū;

• tere tipu tamariki ki runga ki te 5 tau;

• kaihuawhenua;

• tangata e ngaro i runga i to ratou Force te rota o te toto hoki tetahi take (hei tauira, i roto i te tahi mau mate o te puku whekau, me te / ranei, ki te paheke taimaha i roto i nga wahine, aha ...);

• taiohi.

mohio Ehara i te katoa e roto i nga hua rino, heme me heme-kore. Hoki hauora pai me te huru pai o te tangata huruhuru me whao hiahia kōwhiringa e rua he huānga nui. Plant roto i kai rino kore-heme, kararehe - heme.

Me mōhio e te tahi mau kai kei roto rino i roto i te nui, ahakoa i iti angitu. A katoa no te mea ko ratou i te wa ano me te rino konupūmā ranei ngā phytates - pūhui āhuatanga e ārai i te absorption o te tinana o te taonga nui-hiahiatia ranei. Hei tauira, kōkihi, hua, me te waiu e pera tika hua. Ko reira he mea nui e kore anake ki ngā i roto i te kai o kai kei roto rino, engari ano ki te mohio me pehea ki te whakamahi i ratou.

Te whakatairanga i te absorption o rino:

• te horomanga nahanaha o huaora C;

• te whakamahi o te kai, me te ika.

Ko te take mo te pehanga o te absorption rino:

• tunu me te kai i ngā kai o pata me rekiumu kahore waiwai roa;

• ingestion o ngā kai kei roto soy pūmua;

• kohi o kawhe, tea (rawa ki miniti Kamomere ranei), te waina e tika ki te polyphenols e roto i ratou (whāpāharehia ratou pānga kino e te huaora C i roto i tona whakauru nahanaha).

He rārangi poto. He aha ngā kai i roto i te rota o te rino:

• ngā rekiumu;

• huawhenua pururu matomato;

• kai whero;

• pata rino-taiepa (i te ara, pata parakuihi no hoki ki a ratou);

• nati;

• taro, parani me ngā momo mangu;

• tōmato;

• Poultry;

• ika;

• purapura putirā hou;

• poaka;

• paukena purapura;

• paramu me te wai;

• maroke hua;

• te kaimoana.

Me mōhio i roto i taua kai kararehe rino, tino tino pänga. Hei kia pau - o te tikanga o te 20%. Notemea o ngā hua tipu i roto i te tinana whiwhi iti iho i te 5% o te rino kore-heme.

kē tino pai mō te kai tangata piri i te tikanga tikanga, ki mau te ōwehenga hua o 3: 1. He tokomaha nui tohu te hua o te mai i te kararehe. Ko te toenga ikeiketanga o ngā hua e whakamahia ana e arahi ki te stabilization o nga whekau, nga ope tai me te pūngao tangata tenei.

Ki te runga i te wā i muri i fakatonutonu i te mana o ngā whanaketanga pai kihai i tupu, ko reira he take nui ki te rapu awhina ngaio. Ko te kaiwhakatika ka whakatau mate taea a ka whiriwhiri whaihua te kē motuhake o te kai whārite.