أهم الأغذية التي تحتوي على الحديد :


1- اللحوم الحمراء :

- مثل لحم الخروف , لحم البقر وخاصة جزء الكبد منها , فهو غني بالحديد (فكل 100غم من اللحوم يحتوي على 1,6 مغ من الحديد)
- الأشخاص الذين يتناولون اللحوم الحمراء بانتظام عادة لا يعانون من فقر الدم بعوز الحديد .
- اللحوم الحمراء ليست الخيار الأول لمرضى فقر الدم الذين يعانون من ارتفاع نسبة الدهون لديهم .

2- الدجاج :

-يساعد الدجاج على امتصاص الحديد الموجود في الأطعمة النباتية لذلك لا يعتبر الدجاج مصدر رئيسي للحديد بقدر ما يعتبر عامل مساعد في زيادة امتصاص الحديد.
- كل 100غم من صدر لدجاج تزود الجسم ب 2% من احتياجات الجسم اليومية من الحديد .بالمقارنة بفخذ الدجاج حيث تزود 10% من احتياجات الجسم من الحديد

3- البيض :

اذا أردت مصدرا غنيا بالحديد مع سعرات حرارية قليلة , فالبيض يقدم ذلك ,حيث أن بيضة واحدة كبيرة تحتوي على 1مغ من الحديد .

4- المخلوقات البحرية :

تحتوي الرخويات البحرية على كميات كبيرة من الحديد , حيث أن 100 غم من الرخويات تلبي حاجة الجسم من الحديد بشكل كاف , مثل المحار , بلح البحر , جمبري , السلمون .

5- زبدة الفول السوداني :

-تعتبر زبدة الفول السوداني مصدر غني جدا بالحديد , حيث أن ملعقتين من الزبدة تحتوي على 0.6 مغ من الحديد .
-تناول الزبدة مع كوب من عصير البرتقال ( الذي يحتوي على فيتامين ج ) الذي يزيد من امتصاص الحديد في الجسم .
- بالطبع تستثنى زبدة الفول السوداني كمصدر للحديد عند الأشخاص الذين يعانون من حساسية الفول السوداني (peanut allergy ) .

6- فول الصويا ( الفاصولياء) :

-تعتبر الفاصولياء مصدر غني جدا بالحديد ولكن من المهم أن تطبخ جيدا لأنها تحتوي على حمض الفايتك الذي يمنع امتصاص الحديد وبالتالي حتى نتخلص من الحمض ينصح دائما بنقع الفاصولياء طوال الليل قبل طبخها أو استخدامها في اليوم التالي
-تلبي الفاصولياء نصف احتياج الجسم اليومي من الحديد , لذا فهي مصدر غني جدا بالحديد , ويجدر بالذكر أن حليب الصويا لا يشمل هذا الكلام .

7-الحبوب الكاملة :

- تعتبر الحبوب مصدر نباتي غني بالحديد ولكن كما في الفاصولياء يجب نقعها قبل الاستخدام من أجل التخلص من حمض الفايتك الذي يمنع امتصاص الحديد .
- حصة واحدة من الخبز ( كامل الحبوب ) يحتوي على 0.9مغ من الحديد أي ما يغطي 6% من الاحتياج اليومي للجسم من الحديد .

8- الشوفان :

- غلى الرغم من أن الشوفان غني بالحديد ( 4.7 مغ من الحديد لكل 100غم شوفان ) الا أنه كغيره من الحبوب يحتوي على حمض الفايتك الذي يمنع امتصاص الحديد ولكنه يختلف عن باقي الحبوب بعدم فعالية الطرق التقليدية للتخلص من الحمض كالنقع وغيرها ) .
- اذا كنت مهتم باستخدام الشوفان كمصدر للحديد , فعليك بالشوفان المدعم الذي يحتوي على 10مغ من الحديد لكل 100غم شوفان أي ما يعادل 60%من الاحتياج اليومي للحديد


9-الأوراق الخضراء كالسبانخ :

- العديد منا يعلم أن السبانخ مصدر غني جدا بالحديد , وهو ايضا مصدر غني بفيتامين ج الضروري لامتصاص الحديد حيث أنه يغطي 20% من الاحتياج اليومي للجسم من الحديد .

10-الحمضيات والطماطم :

تناول الحمضيات الغنية بفيتامينج يزيد من امتصاص الحديد في الأمعاء ومن الأمثلة ذلك البرتقال , الجوافة والطماطم .

تجنب شرب المشروبات الغنية بالكافيين كالقهوة والشاي فهي تتعارض مع امتصاص الحديد .


Tue, May 28th 2013, 07:52

تعليقات (14)

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MontBlanc Meister Silver Kulspetspenna [10be]

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MontBlanc Meisterstuck Classique guld-& svart Kulspetspenna [415c]

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MontBlanc Meisterstuck Doue platina och svart Kulspetspenna [b17b]

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MontBlanc Meisterstuck Doue Svartvit Kulspetspenna [22d4]

MontBlanc Meisterstuck Doue Svartvit Kulspetspenna [22d4]

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MontBlanc Meisterstuck Le Grand Platinum Kulspetspenna [f19d]

MontBlanc Meisterstuck Le Grand Platinum Kulspetspenna [f19d]

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MontBlanc Meisterstuck Platinum - plated Kulspetspenna [1a84]

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MontBlanc Meisterstuck rostfritt stål Ii Kulspetspenna [831b]

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damer barbour jackor

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prada hangbags till försäljning

prada hangbags till försäljning



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Mont Blanc pennor till salu

Mont Blanc pennor till salu



Montblanc blog

kulspetspenna

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Swarovski armband language: Deutsch Français italiano Español Português 日本語 russian arabic norwegian swedish danish Nederlands finland ireland English Payment | Shipping & Returns | Wholesale | Contact Us Welcome! Sign In or Register Your cart is empty Powered by Zen Cart :: The Art of E-Commerce
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    Filter Results by: Produkter startar med ... A B C D E F G H I J K L M N O P Q R S T U V W X Y Z 0 1 2 3 4 5 6 7 8 9
    Visar 1 till 24 (av 24 produkter)
    Andlig Bangle (1157971)

    Andlig Bangle (1157971)

    . 1 Kvalitet Swarovski Andlig Bangle 1.157.971 och gästvänliga service...
    SEK 2,301 SEK 692
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    Crystal Nouba Armring L (1095683)

    Crystal Nouba Armring L (1095683)

    Feminint och romantiskt , denna utsökta rodium - plated armband har stora ,...
    SEK 3,590 SEK 744
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    Geometrisk Armring ( 992677 )

    Geometrisk Armring ( 992677 )

    Denna Sparkling , Guldpläterad Bangle Lends din handled En finkänslighet ....
    SEK 2,976 SEK 727
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    Geometrisk Lila Armring (1078029)

    Geometrisk Lila Armring (1078029)

    Denna Sparkling Armband för din handled Lägg Delikat Utsmyckning . Violett...
    SEK 2,621 SEK 735
    Spara: 72% mindre

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    Hansel Bracelet (1023814)

    Hansel Bracelet (1023814)

    Silverarmbanddekorerat med kant färg mosaik kristall pav ? och klar kristall...
    SEK 3,382 SEK 778
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    Hello Kitty Bangle (1097198)

    Hello Kitty Bangle (1097198)

    Se till Hello Kitty är alltid vid din sida med detta gulliga rodium - plated...
    SEK 2,768 SEK 727
    Spara: 74% mindre

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    Kanal - set Bangle guldpläterad ( 956.714 )

    Kanal - set Bangle guldpläterad ( 956.714 )

    Kanal - Set Bangle , förgylld Drape handleden i guld ! Klar kristall som i...
    SEK 3,728 SEK 683
    Spara: 82% mindre

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    Lychee Bangle med guldpläterade (1110472)

    Lychee Bangle med guldpläterade (1110472)

    Två lyckliga fiskar flyter lekfullt på denna charmiga guldpläterade armband...
    SEK 4,074 SEK 830
    Spara: 80% mindre

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    Maskerad Bangle (1075339)

    Maskerad Bangle (1075339)

    Modern , geometrisk elegans - Denna utsökta Bangle Erbjuder A Fine Jewelry...
    SEK 4,515 SEK 727
    Spara: 84% mindre

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    Medel rodierat Nouba Armring (1082754)

    Medel rodierat Nouba Armring (1082754)

    Swarovski Medium rodierat Nouba Bangle 1082754 Feminin och romantisk , denna...
    SEK 2,785 SEK 778
    Spara: 72% mindre

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    Miles Bangle (1063322)

    Miles Bangle (1063322)

    Glimmande som en juvel på handleden , gnistrar denna magnifika armband i rena...
    SEK 3,659 SEK 718
    Spara: 80% mindre

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    Mirza Cuff Bangle (1063331)

    Mirza Cuff Bangle (1063331)

    Den charmiga och eleganta , armband tolkning av den populära blomma form ,...
    SEK 2,422 SEK 718
    Spara: 70% mindre

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    Neva Bangle (1090151)

    Neva Bangle (1090151)

    Neva Bangle , SThis unika armband gnistrar från alla vinklar ! De vackra...
    SEK 2,898 SEK 718
    Spara: 75% mindre

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    Nightingale Armring L (1095274)

    Nightingale Armring L (1095274)

    EExquisitely tillverkade i klar kristall pav ? , Denna rodium - plated armband...
    SEK 2,777 SEK 683
    Spara: 75% mindre

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    Nightingale Bangle M (1082379)

    Nightingale Bangle M (1082379)

    Nightingale Bangle , MExquisitely tillverkade i klar kristall pav ? , Denna...
    SEK 3,590 SEK 761
    Spara: 79% mindre

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    Nightingale Mönster Armring (1126780)

    Nightingale Mönster Armring (1126780)

    Omge handleden Sparkling fjärilar med denna underbara rodium - plated Bangle...
    SEK 1,470 SEK 675
    Spara: 54% mindre

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    Nightingale Pattern Bangle M (1126779)

    Nightingale Pattern Bangle M (1126779)

    Nightingale Pattern Bangle , M : Omge handleden Sparkling fjärilar med denna...
    SEK 2,690 SEK 657
    Spara: 76% mindre

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    Peacock Bangle med rodium -klädd Blå (1109354)

    Peacock Bangle med rodium -klädd Blå (1109354)

    Denna unika , Påfågelfjädrar som inspiration rodium - plated armband ,...
    SEK 2,206 SEK 701
    Spara: 68% mindre

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    Rodium och Crystal Drop Pärlor Armband ( 959.260 )

    Rodium och Crystal Drop Pärlor Armband ( 959.260 )

    Swarovski Rhodium och Crystal Drop Pärlor Armband 959260Item # 959260Size :...
    SEK 3,719 SEK 683
    Spara: 82% mindre

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    Rumba Bangle (1127532)

    Rumba Bangle (1127532)

    Rumba Bangle : Smycka din handled med en touch av romantik ! Denna charmiga...
    SEK 2,993 SEK 640
    Spara: 79% mindre

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    Shades Bangle M (1156324)

    Shades Bangle M (1156324)

    Denna klassiska rostfritt stål armband är prydd med ett stort antal mycket...
    SEK 2,214 SEK 631
    Spara: 71% mindre

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    Shades Bangle S I rostfritt stål (1156325)

    Shades Bangle S I rostfritt stål (1156325)

    Denna klassiska rostfritt stål armband är prydd med ett stort antal mycket...
    SEK 2,941 SEK 631
    Spara: 79% mindre

    Köp Nu

    Två färgglada fiskar Lychee Bangle (1040963)

    Två färgglada fiskar Lychee Bangle (1040963)

    Två färgglada fiskar flyta lekfullt på denna somriga guldpläterade armband...
    SEK 2,621 SEK 718
    Spara: 73% mindre

    Köp Nu

    Twist gångjärn Edith Bangle med rodium -klädd (1808935)

    Twist gångjärn Edith Bangle med rodium -klädd (1808935)

    En vridning på design gör denna rodium -klädd gångjärn armband ännu mer...
    SEK 2,552 SEK 683
    Spara: 73% mindre

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    Visar 1 till 24 (av 24 produkter)
    Swarovski Pendants Swarovski Earrings Swarovski Jewelry Sets Swarovski Necklaces Swarovski Pens Copyright © 2012 All Rights Reserved. swarovski örhängen till försäljning
    swarovski örhängen till försäljning


    brosch blog

    brosch

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