1 - Vim Li Cas Koj Lub Cev Xav Tau Hlau
Hlau yog qhov tseem ceeb ntawm kev tsim cov tshuaj hemoglobin, yog ib qho protein uas tso cai rau cov ntshav liab kom nqa oxygen rau txhua qhov ntawm koj lub cev. Nws tseem yog ib feem ntawm myoglobin - uas zoo li cov hemoglobin, tab sis nws pom hauv koj cov leeg hlwb.
Yog tias koj tsis tau txais hlau txaus, koj yuav xav tias fatigued thiab koj yuav xaus nrog ntshav tsawg. Tus txiv neej laus tus txiv neej xav tau txog 8 milligrams (mg) ntawm ib hnub - ib tug poj niam uas tseem muaj nws lub sij hawm yuav tsum tau txog 18mg ib hnub.
Dietary iron yog nyob rau hauv cov zaub mov thiab tsiaj txhu. Yog tias koj xav tau kev txhawb nqa koj lub cev kom tsawg, ntawm no yog 13 leeg.
2 - Lub Zos
Oysters yog ib qho zoo heev ntawm cov hlau. Ib qho kev pabcuam rau ntawm 6 lub txiv laum ntoos tau muaj txog li 4mg ntawm cov hlau. Nws kuj muaj li 43 calories, 50mg ntawm calcium, thiab 5g ntawm cov protein.
3 - Cov taum dawb
Dawb taum yog ib qho chaw cog zoo raws cov hlau. Ib nrab ib-khob kev pab muaj ntau tshaj 3mg ntawm hlau. Tias ib nrab khob khob ntawd muaj 6mg fiber ntau thiab 500mg potassium. Nws kuj muaj cov protein ntau thiab calcium, B vitamins, thiab antioxidants.
4 - Nqaij Nqaij Nyuaj
Nqaij nplooj siab yog qhov paub zoo tias yog ib qhov chaw muaj hlau - thiab rau qhov laj thawj zoo. Ib daim ntawm daim siab muaj ntau tshaj 4mg ntawm cov hlau. Nws tseem yog ib qho zoo heev ntawm cov protein, B-complex vitamins, vitamin A, thiab nws txawm muaj 33 International Units ntawm vitamin D. Tag nrho rau li ntawm 130 calorie ntau ntau.
5 - Lentils
Lentils yog lwm qhov chaw ntawm hlau nrog ntau tshaj 3mg ntawm hlau nyob rau hauv ib nrab-khob pab. Lentils tseem muaj high fiber ntau - li 8mg. Tsis tas li ntawd, lentils muaj protein ntau, B vitamins, magnesium, thiab zinc.
6 - Qhob noom xim kasfes
Tsis muaj dab tsi ua rau peb happier dua paub tias chocolate zoo rau koj, thiab nws hloov tawm tias tsaus qhob noom xim kasfes yog ib qho zoo heev ntawm cov hlau, thiab cov antioxidants. Ib qho liab qab qhob noom xim kasfes (45-59 feem pua cacao solids) muaj li 3.5mg ntawm cov hlau. Nws kuj muaj 232 calorie, yog li tsis dhau nws.
7 - Cov Txiv Neej Tuna
Txiv hmab txiv ntoo yog cov nplua nuj ntawm cov hlau. Ib 6-moog haujlwm ntawm cov tuna muaj tshaj li 2.5mg ntawm cov hlau, nrog rau ntau cov potassium thiab B vitamins, nrog rau cov vitamin D me ntsis. Nws kuj muaj 400mg sodium, uas yog ib qho me ntsis ntawm lub siab sab. Tab sis, cov tuna muaj tsawg dua 150 calories, tsuav yog koj xaiv cov khoom ntim hauv dej, tsis yog roj.
8 - Chickpeas
Chickpeas, tseem hu ua garbanzo taum, yog nplua nuj nyob hauv cov hlau. Ib nrab khob ntawm chickpeas muaj li 2.5mg ntawm hlau, nrog rau lwm cov minerals. Nws tseem muaj 141mcg folate, uas yog ib qho B vitamins, thiab 6g fiber - tag nrho rau tsawg dua 150 calories.
9 - Cov kua txiv lws suav
Cov kua txiv lws suav tsis muaj hlau ntau li peb xaiv, tab sis nws zoo rau haus. Ib khob kua txiv lws suav muaj 1mg ntawm hlau. Nws kuj muaj lycopene, lub zog muaj zog antioxidant, thiab vitamin A. Nws kuj yog ib qhov chaw zoo ntawm cov zaub mov, tab sis saib rau cov hom uas muaj ntshav siab heev.
10 - Cov Qos Yaj
Kuv tsis paub tseeb vim li cas, tab sis qos yaj ywm tsis tau txais qhov credit uas lawv tsim nyog, kev noj haus zoo. Tsis tsuas yog lawv yog ib qhov zoo ntawm vitamin C, B cov vitamins, tab sis lawv kuj yog ib qho zoo heev ntawm cov poov tshuaj. Auj, thiab lawv nyob nraum kuj muaj hlau loj. Nyob rau hauv qhov tseeb, ib tug loj ci qos nrog daim tawv nqaij muaj ntau tshaj 3mg ntawm hlau.
11 - Cov Nyiaj Ntsuab
Ntawm no yog lwm cov nroj tsuag-raws li cov hlau. Cashews yog zoo meej raws li cov hlau nplua nuj txom nyem - 1 ounce muaj ze rau 2mg ntawm cov hlau, Nws kuj muaj qee cov vitamins thiab minerals nrog cov khoom siv monounsaturated lig.
12 - Spinach
Tau kawg, hlau yog vim li cas Popeye wolfed cia tag nrho cov cov kaus poom ntawm spinach. Ib khob ntawm siav spinach muaj 6.5mg ntawm hlau. Nws tseem tau txais 250mg ntawm calcium thiab ntau tshaj 800 mg ntawm potassium. Nws tseem tau txais qee yam vitamin C, vitamin K, thiab fiber.
13 - Raisins
Cov noob txiv, nrog rau feem ntau cov txiv hmab txiv ntoo qhuav, muaj hlau loj. Ib lub thawv me me (li 1/3 khob) muaj li ntawm 1mg ntawm cov hlau - tsis zoo rau ib qho khoom noj txom ncauj thaum nruab nrab. Raisins kuj muaj nyob hauv potassium thiab zoo heev ntawm B vitamins.
14 - Nqaij nyuj nqaij
Nqaij nyuj yog ib qho zoo heev ntawm cov tsiaj txhu. Ib 6-ounce tenderloin steak muaj ntau tshaj 3mg ntawm cov hlau. Nws tseem yog qhov zoo ntawm zinc, potassium, thiab lwm yam minerals, plus vitamin B-12. Nws tseem tau txais txog 5g ntawm cov roj nyeem, yog li kev tswj hwm yog ib lub tswv yim zoo.
Tau qhov twg los
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Lub Tebchaws Kev Tshawb Fawb Kev Pabcuam Tebchaws Asmeskas Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.