Cov Ntawv Qhia Txog Cov Ntxhais
Hlau yog ib qho kev noj haus thev ntawm lub cev koj lub cev siv rau xa cov pa oxygen rau hlwb thoob plaws hauv koj lub cev. Nws tseem ceeb heev rau txoj kev loj hlob ntawm tes thiab kev sib txawv. Feem ntau ntawm koj lub cev muaj hlau yog nyob hauv cov qe ntshav liab nrog me me hauv cov leeg hlwb thiab qee lub enzymes.
Lub koom haum ntawm Medicine ntawm National Academy Sciences, Engineering thiab Medicine, Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Kho Mob tau txiav txim siab tias kev noj haus cov kev noj haus (DRI) rau cov hlau.
Cov DRIs yog raws li cov kev noj haus txhua hnub ntawm ib tus neeg noj qab nyob zoo thiab nws txawv ntawm lub hnub nyoog thiab kev sib deev. Yog tias koj muaj teeb meem txog kev kho mob, koj yuav tsum nrog koj tus kws kho mob tham txog koj cov kev xav tau hlau.
Kev Noj Haus Txuas Siv
Cov txiv neej
1 txog 3 xyoos: 7 milligrams ib hnub twg
4 txog 8 xyoo: 10 milligrams ib hnub twg
9 mus rau 13 xyoos: 8 milligrams ib hnub twg
14 txog 18 xyoo: 11 milligrams ib hnub twg
19 txog 50 xyoo: 8 xuab moos tauj ib hnub
51 xyoos: 8 milligrams ib hnub twg
Poj niam
1 txog 3 xyoos: 7 milligrams ib hnub twg
4 txog 8 xyoo: 10 milligrams ib hnub twg
9 mus rau 13 xyoos: 8 milligrams ib hnub twg
14 txog 18 xyoo: 15 milligrams ib hnub twg
19 txog 50 xyoos: 18 milligrams ib hnub twg
51 xyoos: 8 milligrams ib hnub twg
Cov poj niam cev xeeb tub: 27 milligrams ib hnub twg
Cov poj niam uas pub niam mis: 9 milligrams ib hnub twg
Hlau Qhov Chaw
Nws tsis yog yooj yim heev kom tau hlau txaus rau koj noj, tshwj xeeb tshaj yog tias koj yog ib qho nqaij noj khoom haus, tab sis muaj ntau cov khoom noj raws li cov khoom noj uas muaj tsob ntoo tseem ceeb li no.
Cov khoom noj muaj nplua nuj xws li nqaij, ntses, nqaij qaib, oats, legumes thiab spinach. Muaj ob hom: daim ntawv pom hauv cov ntaub so ntswg yog hu ua heme iron (ntawm hemoglobin), thiab non-heme hlau yog daim ntawv pom hauv cov nroj tsuag. Thaum ob hom ntawv lees txais tau, cov pa leeg yog yooj yim dua. Koj tuaj yeem ua rau kom tsis muaj cov pa roj carbon dioxide uas yog siv cov khoom cog nrog cov khoom noj uas muaj vitamin C nplua nuj.
Hlau deficiency tau nyob rau hauv txo cov pa oxygen raug xa mus rau lub hlwb thiab ua rau qaug zog thiab muaj mob hu ua microcytic anemia. Tsis muaj hlau txaus kuj tuaj yeem cuam tshuam rau koj lub cev. Kev tsis tuaj yeem tuaj yeem tshwm sim los ntawm kev tsis muaj hlau nyob hauv kev noj haus, tsis yooj yim txaus txaus hlau txaus los ntawm cov khoom noj uas koj noj, los yog ntawm cov ntshav tsis tau ntev thaum cev ntas los yog qee qhov kev mob plab.
Dab Tsi Yog Tias Koj Siv Ntau Tshaj Hlau?
Koj tuaj yeem yuav cov tshuaj nyob hauv khw muag khoom noj, chaw muag tshuaj thiab lwm cov khw muag khoom, tab sis koj yuav tsum tau ceev faj nrog lawv vim tias nws tuaj yeem siv ntau dhau. Lub koom haum ntawm cov tshuaj kho lub siab kam rau cov tshuaj pab iron, uas yog qhov siab tshaj plaws txhua hnub uas pom zoo, ntawm 45 milligrams ib hnub twg. Noj ntau tshaj 45 milligrams ib hnub twg yuav ua tau rau cov teeb meem digestive xws li xeev siab, ntuav, thiab cem quav.
Hlau kuj tuaj yeem raug mob hnyav, tshwj xeeb tshaj yog rau cov me nyuam yaus. Cov tshuaj siv hlau yuav tsum khaws cia rau hauv cov menyuam tsis muaj qhov tsis sib haum vim hais tias muaj ib qho loj ntawm cov hlau (tshaj 60 milligrams) tuaj yeem ua rau cov neeg hnoos qeev tuaj hnyav hauv cov menyuam yaus hnub nyoog tsib xyoos. Nrhiav kev khomob xwmtxheej ceev yog tias koj xav tias ib tus menyuam yaus tuaj yeem tau noj ntau hom tshuaj hlau.
Hlau Tshaj Koob Dua Mob
Hemochromatosis yog ib yam mob uas ua rau muaj hlau ntau heev yuav tsum tau cia rau hauv siab thiab lwm yam kabmob. Nws tsis yog los ntawm kev noj ntau dhau lawm, tab sis cov neeg uas muaj nws tsis tuaj yeem tshem tawm cov hlau ntxiv uas lawv lub cev tsis xav tau.
Nws muaj ntau hom txiv neej tshaj li cov pojniam thiab tej zaum yuav ua rau lub cev puas tsuaj yog tias tsis kho. Cov neeg uas muaj hemochromatosis yuav tsum saib lawv cov pa nkag. Lawv kuj tseem noj tshuaj los yog muaj ntshav qee zaus muab tshem tawm kom txo cov hlau txhim kho.
> Qhov chaw:
Medline Plus. "Hemochromatosis."
National Academies ntawm Sciences, Engineering thiab Tshuaj, Noj Qab Haus Huv thiab Kho Mob. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov."
National Institutes of Health, Office of Dietary Pab. "Kev Qhia Noj Zaub Mov Ntxiv: Hlau."