Top 12 Cov Khoom Noj Muaj Muaj Hluav Taws Xob Rau Cov Neeg Noj Noj

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Kev noj zaub mov zoo kom muaj nuj nqis sib luag ntawm cov vitamins, proteins, cov zaub mov thiab zaub mov kom muaj txiaj ntsig zoo kom muaj lub cev noj qab haus huv.

Hlau, piv txwv, yog ib qho xws li micronutrient uas yog qhov tseem ceeb rau kev tsim cov hemoglobin, uas nqa oxygen hauv cov ntshav. Feem ntau cov neeg tsis noj zaub tsis muaj lub hau xyaw hlau. Txawm li cas los xij, qhov no tsis tau txhais tias cov khoom noj tsis noj zaub tsis muaj hlau. Kab lus no yuav tham txog cov neeg tsis noj zaub uas tsis muaj hlau.

hluas nkauj zoo nkauj tshaj plaws nyob rau hauv India

Vim li cas Hlau Xav Tau Los Ntawm Lub Cev?

Hlau yog ib qho tseem ceeb ntxhia xav tau los ntawm lub cev mus thauj oxygen thoob plaws lub cev. Hlau tsis txaus hauv lub cev ua rau lub cev tsis muaj zog uas yog tus mob nkees, qaug zog thiab lub cev tsis muaj zog tiv thaiv kab mob. Hlau kuj tseem ceeb rau kev tswj kev noj qab haus huv ntawm daim tawv nqaij, plaub hau thiab rau tes.

Muaj ob hom hlau - heme hlau (nqaij, qe thiab nqaij nruab deg) thiab non-heme hlau (cov khoom noj ua noj cog) ^[1] Cov.

Yog li, yog tias koj yog ib tus neeg tsis noj nqaij, koom nrog cov zaub noj zaub tsis zoo hauv cov hlau no rau hauv koj cov khoom noj.

Khoom Noj Muaj Txiaj Ntsig Ntau Zej Zog rau Cov Noj Nqa

1. Cov txiv qaub

Lentils yog cov legumes uas tau sau nrog hlau thiab tseem muaj cov txiaj ntsig zoo ntawm protein, folate, manganese, nyuaj carbohydrates, B vitamins, potassium thiab fiber. Qhov no ua rau cov txiv ntseej yog ib qho khoom noj muaj txiaj ntsig zoo tshaj plaws rau cov neeg tsis noj nqaij. Tus kev noj qab haus huv tau txais txiaj ntsig ntawm haus cov lentils yog lawv txo qis kev pheej hmoo ntawm kab mob plawv, mob cancer, rog thiab ntshav qab zib ^[ob] Cov.

• Hlau hauv 100 g lentils - 3.3 mg

2. Qos yaj ywm

Cov qos no yog cov khoom noj tsis txaus noj ntau lub teb chaws. Nws lub npe hu rau nws cov versatility vim tias nws tuaj yeem siav hauv ntau txoj hauv kev xws li qos yaj ywm ci, qos yaj ywm kua zaub, ci qos yaj ywm, thiab lwm yam.

Cov hmoov nplej no yog qhov ua kom zoo ntawm cov hlau, kev noj haus fiber ntau, calcium, potassium, vitamin C, magnesium thiab vitamin B6 ^[3] Cov. Txawm li cas los xij, cov neeg uas tab tom sim kom poob ceeb thawj yuav tsum tau haus cov qos yaj ywm hauv qee yam.

• Hlau hauv 100 g qos yaj ywm - 0.8 mg

3. Cov Noob

Cov noob xws li cov noob taub dag, noob hnav noob, noob hemp thiab flaxseeds yog nplua nuj nyob hauv cov hlau thiab muaj cov khoom siv zoo ntawm fiber, magnesium, zinc, calcium, selenium, tshuaj tua kab mob, cog protein thiab lwm cov tebchaw cog. ^[4] Cov. Cov noob no kuj yog qhov zoo tshaj plaws ntawm omega 3 fatty acids thiab omega 6 fatty acids uas yog qhov tseem ceeb rau kev mob plawv thiab lub hlwb. ^[5] Cov.

• Cov hlau hauv 100 g taub dag cov noob - 3.3 mg
• Hlau hauv 100 g noob hnav noob - 14.6 mg
• Hlau hauv 100 g hemp noob - 13.33 mg
• Hlau hauv 100 g flaxseeds - 5.7 mg

4. Ceev

Cov txiv ntoo thiab cov txiv ntseej yog lwm cov khoom noj muaj hlau uas muaj cov protein zoo, muaj cov rog zoo, muaj fiber ntau, cov vitamins thiab cov zaub mov, tshuaj tua kab mob thiab cov txiaj ntsig zoo ntawm cov nroj tsuag. Cov txiv ntoo xws li txiv ntoo cashew ceev, txiv ntseej, ntoo txiv ntoo, noob txiv ntoo thiab macadamia txiv ntoo muaj cov hlau uas tseem ceeb uas yuav pab ua kom muaj ntshav ntau. ^[6] Cov. Cov txiv ntoo no yog qhov zoo tshaj plaws ntawm omega 3 thiab omega 6 fatty acids uas tiv thaiv qhov pib ntawm kev mob plawv thiab txo qis ntshav siab.

• Hlau hauv 100 g cashew txiv ntoo - 6.7 mg
• Hlau hauv 100 g almonds - 3.7 mg
• Hlau hauv 100 g ntoo txiv ntoo ceev - 5.5 mg
• Hlau hauv 100 g pistachios - 3.9 mg
• Hlau hauv 100 g macadamia txiv ntoo - 3.7 mg

yuav ua li cas thiaj tshem tau pob ntxau thaum hmo ntuj

5. Cov zaub nplooj ntsuab

Cov zaub xws li zaub ntsuab, zaub cob pob, Zaub pob zaub, Zaub pob, zaub paj, thiab lwm yam, muaj cov zaub tsis muaj hlau ntau. Lawv kuj tseem nplua nuj nyob hauv cov vitamin C uas ua rau kom cov hlau ntau dua hauv lub cev ^[7] , ^[8] Cov. Ib qho ntxiv, kev noj cov zaub no yuav muab koj lub cev nrog fiber ntau, tshuaj tua kab mob, vitamins thiab minerals.

• Hlau hauv 100 g spinach - 2.7 mg
• Hlau hauv 100 g kale - 1.5 mg
• Hlau hauv 100 g Zaub pob qe - 1.4 mg
• Cov hlau hauv 100 g beetroot - 0.8 mg
• Hlau nyob rau hauv 100 g cabbage - 0.5 mg

6. Tofu

Tofu yog tsim los ntawm coagulating cov mis los ntawm taum pauv. Cov neeg tsis noj nqaij thiab noj zaub lub tseev noj yuav tsum haus ntau yam ntawm taum paj vim tias nws muaj cov calcium, iron thiab protein ntau uas yuav txo qis kev mob qog nqaij hlav cancer, mob cancer mis thiab mob plawv, raws li kev tshawb nrhiav ^[9] Cov. Tofu tuaj yeem pom hauv cov qauv sib txawv xws li muag muag, ntxiag thiab khov thiab koj tuaj yeem muaj lawv grilled los yog kib.

• Hlau hauv 100 g tofu - 5.4 mg

7. Cov khoom noj muaj rog tshiab

Noj tshais nrog mov noj uas muaj oats, porridge, bran flakes, muesli, hom nplej tseem pob kws thiab lwm yam, muaj hlau. Yeej, muaj tshuaj tiv thaiv thiab cov qab zib uas tsis muaj suab thaj zoo li oatmeal raug suav hais tias yog ib qho khoom noj muaj hlau zoo tshaj plaws. Lawv yooj yim ua noj thiab zoo tshaj plaws rau vegans thiab vegetarians. Oats muaj cov tshuaj fiber ntau hu ua beta-glucan uas txo cov roj cholesterol thiab txhim kho plab ^[10] Cov. Txawm li cas los xij, nws raug nquahu kom noj cov oats hauv cov nqi tsawg li cov ntsiab lus siab ntawm phytate inhibits qhov nqus ntawm hlau ^{[kaum ib]} Cov.

• Hlau hauv 100 g oatmeal - 6 mg
• Hlau hauv 100 g porridge - 3.7 mg

8. Raum taum

Taum raum muaj fiber ntau thiab muaj protein ntau uas ua rau lawv xaiv zaub mov zoo rau cov neeg tsis noj nqaij. Lawv cov ntsiab lus muaj hlau ntau tuaj yeem ua rau koj cov ntshav hemoglobin ntau ntau thiab tsawg dua qhov muaj feem yuav tsis muaj ntshav. Sib nrug ntawm qhov no, lub raum taum yog qhov zoo heev ntawm cov tshuaj fiber, complex carbohydrates, potassium, phosphorous, manganese, folate thiab lwm yam muaj txiaj ntsig cov nroj tsuag sib xyaw.

• Cov hlau hauv 100 g raum taum - 8,2 mg

9. Amaranth

Amaranth yog cov noob nplej gluten tsis pub dhau los uas yog qhov ua tiav ntawm cov protein thiab lwm yam khoom noj muaj txiaj ntsig zoo li manganese, magnesium, hlau, fiber ntau thiab antioxidant. Raws li kev tshuaj xyuas, amaranth nplej txo cov ntshav qab zib kom qis, cov roj cholesterol, txhim kho lub cev tsis ua haujlwm thiab ntshav siab thiab tseem ceeb tshaj, txo qis kev pheej hmoo ntawm ntshav khov. ^[12] Cov.

• Hlau hauv 100 g amaranth - 2.1 mg

yoga postures kom txo lub plab rog

10. Cov nceb

Qee yam ntawm cov nceb muaj qhov ntau ntawm cov hlau. Piv txwv li, kab nceb muaj txog li ob zaug ntau npaum li hlau li nceb nceb, nceb noj shiitake thiab nceb portobello ^[13] Cov. Cov nceb tsis muaj calories ntau thiab muaj cov fiber, protein, B vitamins, selenium, tooj liab, poov tshuaj thiab vitamin D. Txhua yam no los pab txhawb kev noj qab haus huv, txo cov ntshav siab, txhawb cov pob txha, thiab lwm yam.

• Cov hlau hauv 100 g txiv kab ntxwv nceb - 1.33 mg
• Cov hlau nyob hauv 100 g khawm nceb - 0.80 mg
• Cov hlau hauv 100 g shiitake nceb - 0.41 mg
• Cov hlau hauv 100 g portobello nceb - 0.31 mg

11. Quinoa

Quinoa yog ib qho ntawm cov hmoov txhuv nplej tag nrho uas muaj cov hlau ntau thiab nws kuj yog nplua nuj tooj, manganese, magnesium, folate thiab ntau lwm yam txiv ntoo. Quinoa yog cov zaub mov zoo rau cov neeg tsis noj nqaij vim nws yog qhov ua tiav ntawm cov protein, ntim tag nrho ntawm cov tshuaj fiber, cov nyom carbohydrates, cov vitamins thiab cov zaub mov. Txoj kev tshawb no pom tias quinoa cov antioxidant zog txo qis kev pheej hmoo ntawm ntshav siab thiab ntshav qab zib hom 2 ^[14] Cov.

• Hlau hauv 100 g quinoa - 4.57 mg

12. Cov txiv lws suav tshav ntuj ziab

Cov txiv lws suav uas muaj tshav kub yog cov txiv lws suav uas tau qhuav hauv tshav. Lawv muaj cov antioxidants zoo li lycopene, vitamins thiab minerals thiab tseem ceeb tshaj, lawv kuj yog qhov zoo ntawm cov hlau ib yam nkaus. Cov tshuaj antioxidant lycopene paub txog txo qis kev pheej hmoo mob qog noj ntshav thiab mob hnub nyoog zoo li macular degeneration thiab cataract.

• Cov hlau hauv 100 g hnub ci ziab txiv lws suav - 2.7 mg

Yuav Ua Li Cas Kom Txo Cov Hlau Zam Los Ntawm Cov Khoom Noj Cog Khoom Noj

Heme hlau pom nyob rau hauv cov nqaij thiab cov qe tau yooj yim nqus los ntawm lub cev piv nrog piv rau cov hlau tsis muaj hlau nyob hauv cov nroj tsuag. Yog li, cov neeg tsis noj nqaij thiab tsiaj noj tau yuav tsum siv lawv cov hlau ua kom ob npaug txhawm rau kom zam dhau lub cev ntawm cov hlau.

Nov yog qhov koj tuaj yeem ua kom pab nqus tsis muaj hlau ntau dua:

• Noj cov khoom noj muaj txiaj ntsig zoo vitamin C nrog rau cov khoom noj uas cog rau tsob ntoo kom pab txhawm rau txhawm rau nqus cov tshuaj tsis muaj hlau.

• Cov kua txiv ntoo thiab cov ncau ntau ntxiv yuav txhim kho kev nqus hlau thiab tseem yuav txo qis ntawm phytates uas cuam tshuam nrog kev nqus hlau.

• Kev siv quinoa thiab legumes nplua nuj nyob hauv cov amino acid lysine nrog rau cov zaub mov muaj hlau yuav pab kom muaj hlau ntau dua.

• Tsis txhob haus kas fes thiab tshuaj yej nrog zaub mov noj vim nws txo qis hlau ^{[kaum tsib]} Cov.

1. [1]Cov tub ntxhais hluas, I., Parker, HM, Rangan, A., Prvan, T., Ua Noj, RL, Donges, CE, Steinbeck, KS, O'Dwyer, NJ, Cheng, HL, Franklin, JL,… O'Connor, HT (2018). Koom Haum Ntawm Haem thiab Non-Haem Hlau Nkag Mus thiab Serum Ferritin hauv Cov Poj Niam Noj Qab Haus Huv. Cov Khoom Noj Muaj Txiaj Ntsig, 10 (1), 81.
2. [ob]Ganesan, K., & Xu, B. (2017). Polyphenol-nplua nuj Lentils thiab Lawv Cov Kev Noj Qab Haus Huv Txhawb Ywm. Cov ntawv xov xwm thoob ntiaj teb ntawm cov ntawv tshaj lij molecular, 18 (11), 2390.
3. [3]Fairweather-Tait, S. J. (1983). Kev tshawb fawb txog qhov muaj cov hlau hauv cov qos yaj ywm. Cov phau ntawv sau txog kev noj haus hauv tebchaws Askiv, 50 (1), 15-23.
4. [4]Carlsen, MH, Halvorsen, BL, Holte, K., Bøhn, SK, Dragland, S., Sampson, L., Willey, C., Senoo, H., Umezono, Y., Sanada, C., Barikmo, Kuv ., Berhe, N., Willett, WC, Phillips, KM, Jacobs, DR,… Blomhoff, R. (2010). Tag nrho cov ntsiab lus antioxidant ntawm ntau dua 3100 cov khoom noj, dej haus, txuj lom, tshuaj ntsuab thiab cov tshuaj siv thoob ntiaj teb. Cov Lus Qhia Txog Khoom Noj, 9, 3.
5. [5]Ros, E., & Hu, F. B. (2013). Tau ntawm cov noob cog thiab kev plawv plawv: cov kabmob sib kis thiab cov pov thawj kev sim ua pov thawj. Kev ncig, 128 (5), 553-65.
6. [6]Macfarlane, B. J., Bezwoda, W. R., Bothwell, T. H., Baynes, R. D., Bothwell, J. E., MacPhail, A. P.,… Mayet, F. (1988). Inhibitory nyhuv ntawm neeg rau ntawm kev nqus hlau. Miskas Phau Xov Xwm Kev Noj Qab Haus Huv, 47 (2), 270-274.
7. [7]Hallberg, L., Brune, M., & Rossander, L. (1989). Lub luag haujlwm ntawm cov vitamin C hauv kev nqus hlau. Cov ntawv xov xwm thoob ntiaj teb rau kev tshawb fawb txog vitamin thiab khoom noj khoom haus. Ntxiv = Cov Ntawv Tshawb Xyuas Thoob Ntiaj Teb ntawm Vitamin thiab Khoom Noj Khoom Haus Tshawb Nrhiav. Ntxiv Ntxiv, 30, 103-108.
8. [8]Lynch, S. R., & Ua noj, J. D. (1980). Kev sib cuam tshuam ntawm cov vitamin C thiab hlau. Kev Tshaj Tawm ntawm New York Academy ntawm Kev Tshawb Fawb, 355 (1), 32-44.
9. [9]Messina M. (2016). Soy thiab Noj Qab Haus Huv Tshiab: Tshuaj Ntsuam Xyuas Ntawm Chaw Kuaj Xyuas thiab Kuaj Kev Ntsuas. Cov khoom noj muaj txiaj ntsig, 8 (12), 754.
10. [10]Valeur, J., Puaschitz, N. G., Midtvedt, T., & Berstad, A. (2016). Oatmeal porridge: cuam tshuam rau microflora-txuam yam ntxwv hauv kev kawm noj qab nyob zoo. British Phau Ntawv Sau txog Khoom Noj, 115 (1), 62-67.
11. [kaum ib]Rossander-Hulthen, L., Gleerup, A., & Hallberg, L. (1990). Kev cuam tshuam cov nyhuv oat ntawm cov-tsis haem hlau nqus rau hauv tus txiv neej. Cov ntawv xov xwm hauv tebchaws European ntawm cov khoom noj kho mob saib xyuas, 44 (11), 783-791.
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