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        長江云客戶端

        長江云公眾號

        飲食養生匯|補鐵的正確打開方式

        今天我們邀請到了中國康復研究中心北京博愛醫院臨床營養科副主任營養師史文麗老師,讓她來跟我們分享一下關于生活中要如何補鐵的知識!

        1.你以為胖就不會貧血了嗎?

        2.怕冷的我居然是缺鐵導致的?

        3.老年人缺鐵太致命,補鐵需謹慎!

        4.聽說鐵鍋炒菜更能補鐵,這是真的嗎?

        你以為胖就不會貧血了嗎?

        紅棗補鐵其實是不靠譜的,紅棗的鐵含量其實是非常低的,起不到補體的作用。紅棗的鐵是植物性的鐵,植物性的鐵需要還原以后才能被吸收,因此它的吸收率很低,是不能補鐵的。

        不論是大人還是小孩,在生活中我們常常會聽到他們說自己貧血,而一貧血就得補鐵,而且很多女生貧血時,臉色蒼白,渾身無力,有時候還會發冷眩暈。這對我們的身體危害是很大的。

        除了以上癥狀,貧血的人往往還會感覺到疲乏,經常提不起來精神,顯得比較淡漠,對周圍的東西都不太感興趣。

        貧血并不是瘦子的專利,我們所說人看起來身體消瘦,很有可能并不是因為貧血,往往身體肥胖的人可能也會存在貧血的癥狀。

        一般來說貧血多見于瘦弱的人,因為瘦弱的人往往容易營養不良,營養物質攝入不足。而肥胖的人體內脂肪眾多,并不能表明體內其他營養素是均衡的。

        缺鐵性貧血,只是貧血眾多種類中的一種。為什么缺鐵了就會貧血呢?鐵是我們身體內血紅蛋白的重要成分。

        如果體內缺鐵,紅細胞的體積就會變小,蛋白的量就會下降,攜帶和輸送氧的能力就會下降,身體內的各個細胞的生命活動都是需要氧氣的,如果氧氣不足,就會出現一系列的問題。

        鐵這種元素主要是從食物中攝取的,如果飲食補充不夠,我們可以靠一些補充劑,來補充我們人體內所需要的鐵元素,對于我們所需要的所有營養素來說,中國居民膳食營養素參考量規定了我們每天身體所需的量,鐵的推薦量是隨著年齡和性別的變化而變化。

        女性每個月的月經會導致體內大量血流失,鐵的流失量也會比較大,因此需要補充鐵元素。一般女性50歲絕經以后,男性和女性體內的鐵的攝入量就沒有太大差別了。對于孕婦乳母來說,需要補充鐵的量就會更多。

        鴨血、豬肝、菠菜是含鐵量比較多的食物,如果體內體元素大量缺失的話,可以通過這些食物來補充。

        但補鐵的量是一定的,如果鐵超過了可耐受的最高攝入量,其超量或者毒副反應也是增加的,鐵中毒后果會比較嚴重。

        如果給不缺鐵的人補充鐵劑或貧血患者病情好轉之后再繼續輸血的,都會導致鐵中毒。

        鐵中毒有哪些后果呢?

        1.血色素沉著癥,會在面部、上肢或腋窩出現黑斑。

        2.在肝臟、胰腺部位沉積損害其功能。


        怕冷的我居然是缺鐵導致的?

        缺鐵導致的貧血,也可能導致怕冷。缺鐵性貧血表現為我們體溫調節能力下降,也就是說,如果我們身處寒冷的環境,身體的體溫調節能力就會變弱。

        體內缺鐵是可以預測的,大家可以通過以下的癥狀表現來判斷自己身體是否缺鐵。

        1.是否經常感到軟弱無力、疲乏困倦。

        2.皮膚、粘膜、指甲、口唇等顏色是否是蒼白或蒼黃?

        3.嬰兒鞏膜是否發藍,頭發是否干枯易落?

        4.稍一運動是否就感到心悸氣短?

        5.是否經常有頭暈、頭痛、耳鳴、眼花、注意力不集中的時候。

        6.是否嗜睡,且睡眠質量不好。

        7.是否食欲減退食不知味,兒童是否有厭食,偏食甚至是異食癥。

        8.對于生育期婦女來說,經期時間短,一般少于三天,量少、色淡。

        上述癥狀當中,如果滿足三條以上,就需要立即就醫咨詢。

        缺鐵到底是怎么導致的呢?主要是跟三個方面的因素有關系。

        一是缺鐵患者體內鐵的需要量大大增加了。例如說正在生長發育的青少年兒童、孕婦、正處于月經狀態的女性等等。

        二是鐵元素的攝入量不足。在飲食方面,含鐵量并不高,不能夠滿足身體對鐵的需要,一般來說主要是由偏食挑食而導致的。

        三是體內體鐵元素丟失過多,比如說慢性血的缺失,多見于月經期的女性。另一個方面鼻子出血、痔瘡出血、還有一些消化道潰瘍出血等等,都會導致鐵的丟失。

        老年人缺鐵太致命,補鐵需謹慎!

        老年人其實是鐵流失量比較大的一個人群,老年人缺鐵的原因有很多,主要有以下幾個方面。

        一是人老化后牙齒脫落而且松動,咀嚼能力下降,會限制食物的攝入,消化道功能下降,影響鐵的吸收。

        二是可能會有慢性失血,比如說潰瘍病,痔瘡等等。

        缺血性貧血對于老年人來說危害是更大的,缺鐵性貧血會造成體內代謝異常。

        對于老年人或者貧血人群來說,更可怕的是免疫功能的下降。身體對外界疾病的抵抗能力變弱了,抵抗能力變弱,身體就會出現感染,如果老年人出現感染的話,后果是十分嚴重的。

        有什么樣的方法能夠預防這種缺鐵性貧血呢?

        缺鐵的話就得補鐵。

        食物補充鐵是最安全的,因此可以通過選擇一些含鐵特別豐富的食物來進行補充,一般補鐵,葷補要比素補好。

        動物性食物鐵跟植物性食物鐵是不一樣的,動物性食物比如說像豬肝、動物血、紅肉等等。

        內部是血紅素型的鐵,屬于二價鐵,可以直接吸收,植物性中的鐵要從三價還原成二價才能被身體吸收,過程受到很多因素的影響。

        老年人面對的一個問題就是,消化系統發生變化,可以根據老年人的飲食習慣來做搭配,添加一些雞肉或者魚肉等等進行搭配來補充老年人所需的鐵。

        如果食物補貼實在不夠的話,市面上還有一些補鐵的補充劑,可以適當使用。但是一定要在醫生指導下進行,避免鐵中毒。


        聽說鐵鍋炒菜更能補鐵,這是真的嗎?

        鐵鍋補鐵是不太靠譜的一種說法。

        鐵鍋中的鐵不是我們能吸收的二價離子鐵,尤其是鐵鍋在水洗過后,如果不及時弄干,可能會生銹,而生的這種鐵銹,它屬于氧化鐵。

        這種氧化鐵,如果長期在人體內聚集,會增加肝臟的負擔,甚至是損害肝臟。

        體內缺鐵,有補鐵的兩種思路。

        一是我們直接補鐵,促進鐵元素在體內的吸收,例如多吃含鐵性食物,搭配鐵的補充劑來食用。

        二是促進鐵在體內的吸收,提高鐵的吸收率。

        一般來缺鐵的話,可以搭配補充維生素C。

        一般來說維生素C的作用就是將三價鐵轉化成二價鐵,促進身體對鐵的吸收,所以我們可以多選擇吃一些富含維生素C的食物,比如說綠葉兒菜、苦瓜、西蘭花、柿子椒等等。

        另外一些水果中的維生素C含量也是很高的,可以適量吃一些橘子、獼猴桃等。

        來源:飲食養生匯


        (編輯:郭小涵  審核:蔣艷)

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