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Kev ntsuas ntshav yog ib cov kev mob ntshav uas cov neeg ntshav liab lossis cov ntshav hauv lub cev ntshav tsawg heev. Muaj ntau ntau cov superfoods uas koj tuaj yeem haus dej txhawm rau kom pab ua kom cov ntshav hemoglobin ntau ntau hauv lub cev.
Hemoglobin yog cov protein nyob rau hauv cov ntshav liab uas pab hauv thauj oxygen mus rau ntau qhov chaw ntawm lub cev thiab yog li qhov txo qis ntawm hemoglobin yog qhov tseeb yuav tawm ntawm qhov tsis zoo ntawm peb lub cev ua haujlwm.
Kev mob ntshav khov yog cov poj niam ntau dua thiab tuaj yeem ua los ntawm cov ntshav ploj, rhuav tshem cov qe ntshav thiab tsis muaj peev xwm tsim cov qe ntshav liab.
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Ib qho ntawm cov laj thawj tseem ceeb rau kev mob ntshav siab yog tsis muaj hlau, vitamin B12 thiab folic acid nyob rau hauv lub cev, dhau li ntawm kev ua neej tsis zoo lossis lwm yam kab mob.
Txawm li cas los xij, yeej ntawm kev sib ntaus sib tua tiv thaiv tsis txaus yog tsis yooj yim yog tias koj ua phooj ywg li cov superfoods hauv qab no. Cov khoom noj no yog cov nplua nuj nyob hauv ntau cov vitamins thiab tseem ceeb tshaj plaws hlau uas tuaj yeem kho qhov kev tsis txaus siab uas koj lub cev tau ntsib hauv lub sijhawm sai.
Muaj ib qho saib ntawm 10 lub superfoods uas tuaj yeem nce qib hemoglobin thiab txo cov ntshav tsawg.
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1. Zaub ntsuab:
Cov zaub nplooj uas nrov no tau txais txiaj ntsig zoo hauv kev tua cov ntshav liab. Cov nplua nuj nyob rau hauv ntau cov as-ham zoo xws li cov vitamins A, B9, C thiab E, hlau, fiber, calcium thiab beta carotene, zaub ntsuab tuaj yeem yog lub zog ntawm cov as-ham uas koj lub cev xav tau. Txawm tias ib nrab khob khob hau zaub hau tuaj yeem ua tiav txog 20 feem pua ntawm tus poj niam lub cev qhov xav tau hlau. Muab suav nrog zaub ntsuab hauv koj cov zaub xam lav ntsuab.
2. Txiv lws suav:
Vitamin C nyob rau hauv txiv lws suav pab hauv kev nqus ntawm cov hlau, thaum lycopene tawm tsam cov kab mob xws li mob qog ntshav uas tuaj yeem cuam tshuam nrog ntshav liab. Lawv tseem muaj beta-carotene thiab vitamin E uas pab rau tawv nqaij thiab plaub hau. Koj tuaj yeem muaj txiv lws suav, kua txiv lws suav lossis kua txiv lws suav ua zaub mov.
3. Beetroots:
Cov kab mob ua haujlwm zoo heev rau kev tua cov ntshav tsis txaus vim lawv cov ntsiab lus muaj hlau ntau. Lawv pab kho thiab rov ua kom koj cov ntshav liab, pab koj txhim kho cov pa oxygen rau ntau qhov chaw hauv lub cev. Ua kom nws niaj zaus noj beetroots txhua hnub tsis hais nyoos, xyaw nrog lwm cov zaub los yog los ntawm kev ua lub khob kua txiv.
4. Pomegranates:
Cov txiv hmab txiv ntoo uas nrov no yog qhov muaj txiaj ntsig ntawm cov hlau thiab vitamin C thiab pab txhim kho cov ntshav ncig hauv koj lub cev, ua kom cov ntshav nyob hauv ntshav ntau thiab kho cov tsos mob anemia. Cov kua txiv pomegranate tuaj yeem yog qhov ua rau koj txoj kev noj haus txhua hnub.
5. Qe:
Superfoods kom nce hemoglobin qib yuav tsum suav nrog qe. Nplua nuj nyob rau hauv cov protein thiab antioxidant, qe pab nyob rau hauv khaws cia cov vitamins nyob rau hauv lub cev yog hais tias koj raug kev txom nyem los ntawm anemia. Ib lub qe loj muaj 1 mg ntawm hlau. Ib lub qe hau ib hnub twg yuav ua rau tsis muaj ntshav khiav mus. Yuav tsum tau muab hau, ib nrab-hau, nqaj los yog txhuam, tsis muaj kev npau suav ntawm kev npaj qe kom muaj txhua hnub.
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6. Cov Nqaij Liab:
Cov nqaij liab yog nplua nuj nyob rau hauv heme hlau, uas tuaj yeem nqus peb lub cev tau yooj yim. Ob lub raum, lub siab thiab daim siab ntawm cov nqaij liab muab cov hlau thiab cov vitamins B12 ntau. Peb ooj ntawm cov nqaij siav muab ntau li 1-2,5 mg ntawm heme hlau. Noj heme hlau tsawg kawg ob lossis peb zaug hauv ib lub lim tiam yuav pab kom kov yeej kev mob ntshav qab zib.
7. Kuv Yog Taum:
Lwm qhov zoo ntawm cov hlau thiab cov vitamins, cov taum pauv muaj cov roj tsawg hauv lub cev, uas yog cov zaub mov muaj protein ntau uas kuaj xyuas ntshav liab. Nws yog ib qho tseem ceeb kom npaj cov kua taum nyob hauv tsev kom tau txais txiaj ntsig ntau. Khaws cov kua taum ntub rau hauv cov dej sov kom pw ib hmo kom txo lawv cov phytic acid cov ntsiab lus, uas txo kev nqus ntawm hlau.
8. Cov Niam / Hnub:
Cov txiv hmab txiv ntoo no tseem yuav pab ua rau kom muaj qib hlau hauv koj lub cev. Txiv apples muaj cov vitamin C uas pab lub cev nqus tau non-heme (cog) hlau. Noj ib lub kua thiab 10 hnub ua txhua hnub ua rau muaj kev tiv thaiv tiv thaiv ntshav qog ua tiav.
9. Cov txiv laum huab xeeb:
Lwm qhov superfood nplua nuj nyob hauv cov hlau, txiv laum huab xeeb yuav tsum yog ua qhov tseem ceeb ntawm koj cov khoom noj txhua hnub. Rau cov neeg uas tsis nyiam kev saj ntawm txiv laum huab xeeb, txiv ntoo ntawm tes txiv laum huab xeeb tuaj yeem yog lwm yam. Tsuas yog ob dia ntawm cov txiv laum huab xeeb tuaj yeem muab 0.6 mg ntawm cov hlau. Haus ib khob kua txiv kab ntxwv nrog rau muaj ncuav ci xyaw txiv laum huab xeeb ua kom pab tau lub cev nqus tau hlau sai sai.
10. Cov nqaij nruab deg:
Qhov no yog qhov superfood zoo tshaj plaws uas tuaj yeem pab txhawb ntxiv qib hemoglobin hauv lub cev. Ntses yog superfood zoo los tua kabmob. Nrov rog ntses zoo li ntses liab thiab Tuna thiab lwm yam nqaij nruab deg zoo li oysters thiab qwj nplais muaj cov ntsiab lus cuam tshuam hlau siab. Kev siv cov khoom noj no tsawg kawg 3 zaug hauv ib asthiv tuaj yeem ua rau koj muaj zog tiv thaiv kev mob ntshav tsis txaus.
