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从铁含量来讲,红色瘦肉、肝、动物血、木耳、麻酱等食物中都比较丰富。但食物中铁含量高,并不代表补铁效果好。食物中的铁元素分两种,一种是血红素铁,另一种是非血红素铁。两者的吸收率差很多,前者明显好于后者。总的来说,血红素铁存在于动物性食物中,而非血红素铁存在于植物性食物中。但也有例外,动物性食物中的奶和蛋,含的是非血红素铁,类似于植物,所以吸收率也较差。从以上两个角度看,红色瘦肉、肝、动物血等要优于其他食物。
In terms of iron content, red lean meat, liver, animal blood, fungus, sesame and other foods are more abundant. However, the high content of iron in food does not mean that iron supplementation is effective. Iron in food is divided into two kinds, one is heme iron, the other is non-heme iron. The difference between the two absorption rate, the former is significantly better than the latter. In general, heme iron is present in animal foods, whereas non-heme iron is found in plant foods. However, there are also exceptions. Milk and eggs in animal foods, which contain non-heme iron, are similar to plants, so their absorption rate is also poor. From the above two perspectives, red lean meat, liver, animal blood, etc. is superior to other foods.