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补充不当引发贫血在耐力训练时出现体力不支的情况时,必须要考虑补充促进造血功能的营养素。高强度训练时对运输氧气的红细胞造成一定程度的破坏,恢复时营养素补充不当的话很容易导致贫血的发生。造血所需的必须营养素是铁,直接补充含铁食物是最基本的方法。最具代表性的是动物肝脏,其中猪肝的含铁量最多,另外还有鱼、海带类、豆制品、羊栖菜、菠菜等。金枪鱼的瘦肉部分含铁量高,脂肪多的部分不好;沙丁鱼每80g含铁3．4g,并以雄沙丁鱼为最优;蔬菜中除了菠菜外,还有油菜、菜花和萝卜干。一股人每日所需铁分为20-25mg,但是铁的吸收比较难,就是含铁最多的猪肝每50g也只含铁6．5mg,所以铁是很容易缺乏的营养素,必须注意食用方法。
Improper supplementation triggers anemia In stamina training there is a lack of physical strength, we must consider adding nutrients to promote hematopoietic function. High-intensity training on the transport of oxygen in the red blood cells caused a certain degree of damage, recovery, improper nutrients can easily lead to the occurrence of anemia. Essential nutrients needed for hematopoiesis are iron, which is the most basic way to supplement iron-containing foods directly. The most representative is the animal liver, of which the liver contains the most iron, in addition to fish, kelp, soy products, Sargasso, spinach and so on. Tuna lean part of the high iron content, fat part of the poor; sardines per iron content of 80g 3.4g, and to male sardines as the best; vegetables in addition to spinach, there are rape, cauliflower and radish dry. A person needs 20-25mg daily iron, but the absorption of iron more difficult, that is, the most iron-containing pig liver contains only 6.5mg per 50g, so iron is very easy to lack nutrients, must pay attention to consumption method.