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/mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/all-in-one-favicon/includes/aio-favicon-frontend.php on line 30 IronFierulIjzer - fleursvegankitchen
HomeNutrition <!--:en-->Iron<!--:--><!--:ro-->Fierul<!--:--><!--:nl-->Ijzer<!--:-->

IronFierulIjzer

Posted in : Nutrition on by : fleur Tags:

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Fierul este un mineral foarte important pentru sanatatea noastra. Impreuna cu cuprul, fierul este indispensabil pentru sintetizarea hemoglobinei (substanta existenta in sange care face posibil transportul oxigenului).

Majoritatea fierului din organismul uman se regaseste in celulele rosii (eritrocite).

De asemenea fierul este necesar producerii anumitor enzime, bio-energiei, sucului gastric si pentru buna functionare a sistemului imunitar.

Alimentele contin doua feluri de fier: heminic si nonheminic.

Fierul heminic este mai bine absorbit de catre organism, absorbtia nefiind foarte mult influentata de catre alti factori din dieta. Fierul nonheminic este mai greu absorbit iar absorbtia poate fi inhibata/favorizata de anumite componente ale dietei. Alimentele vegetale contin numai forma nonheminica, carnea contine ambele forme de fier.

Carenta de fier

Carenta de fier poate fi cauzata de o dieta deficienta in fier, deficienta in alte elemente care favorizeaza absobtia fierului, de carenta vitaminei B12 si de insuficienta sucului gastric din stomac care impiedica absorbtia fierului.

Simptome:

– oboseala; – paloare; – tensiune scazuta; – ameteli; – scaderea poftei de mancare; – incapacitatea de a mentine temperatura corpului: – dificultate la respiratie; – caderea parului.

Aportul zilnic de fier este de 8-9 mg pentru un adult si 18 mg pentru femeile cu menstra deoarece acestea pierd mai mult fier prin menstruatie.

Daca sunteti diagnosticat cu anemie (carenta de fier) tratamentul trebuie efectual la recomandarea si sub indrumarea medicului. Doze mari de fier pot fi mai daunatoare decat o carenta.

Imbunatatirea absorbtiei de fier

Cea mai eficienta cale pentru a imbunatati absorbtia fierului este consumul alimentelor bogate in vitamina C. Fierul si vitamina C trebuiesc consumate impreuna la aceeasi masa.

Vitamina C se gaseste in citrice, capsuni, legume cu frunze verzi, ardei gras, conopida etc.

Prepararea alimentelor in vase de fier poate mari absorbtia fierului din alimentele acide (de exemplu sosul de rosii).

Atentie!

Absorbtia fierului este ingreunata de calciu, fosfor, sare si taninul din cafea/ceai. Evitati sa consumati alimente care contin aceste substante impreuna cu masa bogata in fier.

Alimente vegetale bogate in fier:

cerealele si granele (painea integrala, orzul, ovazul, taratele de grau !!!, orezul brun, germenii de grau etc);

legumele (spanac, dovleac, mazare, frunzele de sfecla, sucul de rosii, sosul de rosii etc);

leguminoasele (toate soiurile de fasole boabe, naut, linte);

preparatele din soia (lapte de soia, tofu, tempeh etc);

fructele (caise uscate, prune, stafide);

nuci si seminte (migdale, nuci cashew, alune, seminte de dovleac si floarea soarelui etc);

melasa;

ciocolata neagra pura fara lapte.

Surprinzator este faptul ca veganii consuma in general mai mult fier decat vegetarienii sau omnivorii. Carenta de fier este des intalnita la persoanele cu o dieta omnivora.

Referinte:

1. Jack Norris, Virginia Messina – Vegan for life

2. http://www.veganhealth.org/articles/iron

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