Sardines Scaly ntses yog qhov zoo tshaj plaws ntawm cov protein thiab omega-3 fatty acids. Txawm hais tias shellfish muaj ntug ntawm cov ntsiab lus hlau, sardines kuj tuaj yeem ntim cov hlau punch muaj zog. 3 oz ntawm sardines muab 2.48 mg ntawm hlau.
Dab tsi yog ntses siab?
Dhau li tuna, haddock, mackerel, thiab sardines yog ob peb lwm yam piv txwv ntawm cov ntses nplua nuj hlau uas koj tuaj yeem suav nrog hauv koj cov zaub mov (77, 78, 79).
Puas sardines zoo rau ntshav ntshav?
Txawm hais tias cov kaus poom sardines yog zoo cov hlau , lawv kuj muaj calcium ntau. Calcium tuaj yeem khi nrog hlau thiab txo nws txoj kev nqus.
Ntaus nrog cov qib hlau zoo tshaj plaws suav nrog:
- kaus poom los yog tuna tshiab.
- mackerel.
- hmoob.
- pompano.
- fresh perch.
- fresh or canned salmon.
Yuav ua li cas cov zaub mov muaj hlau?
Qee yam ntawm cov nroj tsuag zoo tshaj plaws ntawm cov hlau yog:
- Tofu.
- qos yaj ywm.
- Cashew.
- Txiv nplooj ntsuab ntsuab xws li spinach.
- noj tshais cereals.
- Ntau-grain thiab enriched breads.
Ib qhov zoo tshaj plaws ntawm hlau yog dab tsi?
Nws pom muaj nyob rau hauv cov khoom noj tsiaj uas thaum chiv keeb muaj hemoglobin, xws li nqaij liab, ntses, thiab nqaij qaib(nqaij, nqaij qaib, thiab nqaij nruab deg muaj ob qho tib si heme thiab tsis-heme hlau.). Koj lub cev nqus cov hlau ntau tshaj plaws los ntawm qhov chaw heme.
