High cholesterol is a hidden concern for modern people's health. If red meat is not suitable for anemia, how should iron be supplemented in the diet? The nutritionist pointed out that iron is not only found in red meat, and there are many iron-containing foods to choose from. In addition, coffee and tea will affect the absorption of iron, so avoid the amount.
Tu Shufen, a nutritionist at Lian An Clinic, pointed out that from clinical observations, about 1/3 of people have high cholesterol levels, and it is generally recommended to adopt a light diet and eat less meat. However, if there is also anemia problem and need to consume high-iron food, some people will indeed feel embarrassed.
She believes that the cause of anemia needs to be identified first. Excluding genetic factors, it is clinically found that women are more prone to anemia, especially patients with uterine fibroids, who may be anemia due to excessive menstrual blood. Others, such as partial eclipses, vegetarians, or chronic bleeding diseases, such as hemorrhoids, polyps, and ulcers, are also prone to iron deficiency. If it is caused by a disease, you should actively treat the disease first, and then discuss how to eat correctly.
Anemia patients with high cholesterol want to take into account high iron in their diet and lowering blood lipids (lowering cholesterol). Tu Shufen believes that it is actually feasible, because iron is not only available in red meat. It is recommended to do the following 3 dietary principles to improve your health.
To get enough iron, the recommended daily intake is 15mg for adult women and 10mg for men. That is, at least one bowl of vegetables (preferably red amaranth) + a palm-sized meat or seafood + one serving of vitamin C per meal.fruit.
Tu Shufen reminds that iron exists in various foods, and foods with high iron content are not necessarily commonly eaten foods, and the amount of consumption may also be small. Therefore, it is most important to pay attention to a balanced intake of various types of food!
A variety of legumes such as eggs, seaweed, algae, black sesame seeds, nuts, and emperor beans are good high-iron foods. In terms of meat selection, you can avoid fatty meat, pork belly, pig feet and other parts, choose inner muscles, beef tendon and other parts to reduce the risk of elevated cholesterol, and change the cooking methods such as frying, frying, and braising to steaming and boiling. , cold mix.
In addition, avoid coffee, tea and other foods that affect absorption after meals, and choose seaweed soup for soup to increase iron intake.
Iron can be divided into "blood-based iron" and "non-blood-based iron". In short, it is divided into animal-derived iron or plant-derived iron. In terms of absorption rate, plant-derived "non-blood matrix iron" does have a lower absorption rate.
Supplementing with vitamin C can improve the absorption rate of non-blood matrix iron, so remember to add citrus fruits, guava, and kiwi after meals. Other hematopoietic nutrients, such as vitamins B6, B12, and folic acid, can be obtained from dairy eggs, whole grains, and lean meats.
"But avoid foods that hinder the absorption of iron, such as tea, coffee, calcium tablets." Tu Shufen said that coffee and tea contain tannins that combine with iron, reducing iron Therefore, when supplementing iron foods, it is necessary to stagger it with tea and coffee for at least two hours. In addition, high unitsCalcium, copper, zinc and other minerals will also compete for iron absorption, and also need to be eaten at 2 hours interval.
Cholesterol is divided into high-density and low-density cholesterol. Tu Shufen pointed out that foods that are likely to lead to high cholesterol include saturated fats (various animal oils, butter, palm oil), saturated fats of meat and processed foods (fat, bacon, ham), rich in trans fatty acids (baked goods, creamers, scallion pancakes) and foods high in refined sugar and sugar-sweetened beverages. It should be avoided as much as possible so as not to accumulate too much.
If you want to increase high-density cholesterol, it is recommended to eat more foods rich in unsaturated fatty acids, such as deep-sea fish. This reduces triglycerides in the blood and increases the synthesis of good cholesterol.
Oats, mushrooms, kelp, fungus, algae, okra and other foods are rich in "water-soluble fiber", which can reduce the absorption of intestinal cholesterol; beans, whole grains, and nuts have "phytosterols" , it also competes for cholesterol absorption in the gut, so moderate supplementation can also help lower cholesterol.
Tu Shufen said that each person's health status is different, and the nutritional assistance or nutritional prescriptions that need to be provided are also different. If the public does not know which foods should or should not be eaten, or whether it will have other effects on health after eating , it is still recommended to take the initiative to find a professional nutritionist for consultation.
◎Image source/Provided by Dazhi Image/Shutterstock
◎Source/Lianan Medical Weekly
No comments:
Post a Comment