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Какви храни да ядем за вдигане на Хемоглобина по естествен начин

ByAdmin

окт. 28, 2018
Храни които повишават хемоглобина

Храната е най-важното нещо за нашето здраве.

Следвайки една добре балансирана здравословна диета може да подобри това как се чувстваме, как работим, мислим и не само.

А кой не би искал да се чувства по-добре и по-енергичен. Особено в днешно време когато ежедневието на много хора е изпълнено със стрес.

По данни на Световната Здравна Организация, желязодефицитнатната анемия е най-разпространеното хранително разтройство в света. В световен мащаб почти 25% от хората се смята че са засегнати и страдат от анемия. Най- голям е процента при деца в предучилищна възраст, момичета, жени и бременни жени.

За да предотвратим това е важно да знаем какво точно представлява хемоглобина.

Какво точно е хемоглобина?

Хемоглобинът (Hb) е протеиновамолекула в червените кръвни телца която пренася кислорода от белите дробове до различните части на тялото и след това връща въглеродния двуоксид от тъканите обратно към белите доброве.

Имайки предвид това може да се каже че хемоглобинът и неговите нива са от голяма важност за здравословното съществуване на организмите.

За тези които искат да знаят повече:

Хемоглобинът е съставен от четири протеинови молекули (глобулинови вериги) които са свързани помежду си.

При възрастните хора една нормална хемоглобинова молекула съдържа 2 алфа-глоболинови връзки и 2 бета-глобулинови връзки. А при ембрионите и бебетата бета веригите не са често срещани. При тях хемоглобиновата молекула е съставена от 2 алфа вериги и 2 гама вериги. С времето гама веригите биват заместени от бета веригите.

Всяка глобулинова верига съдържа важен порфирин който съдържа желязо познато като хем-желязо. Хем желязото е важен елемент при приноса на кислород и въглеродния двуоксид в кръвта. Желязото което се съдържа в хемоглобина придава и червеният цвят на кръвта ни.

Хемоглобинът играе и важна роля при поддържането на вида на червените кръвни телца. Тяхния естествен вид е кръгъл и тънък. Все едно са били стиснати леко посредата. Като поничка но без дупката. Нарушената структура на хемоглобина може да доведе на изменяне на вида на червените кръвни телца и до намаляване на ефективността и предвижването им през кръвоностните съдове.

Как можем да повишим нивото на хемоглобина?

Има различни начини чрез които можем да повишим нивата на хемоглобина в тялото ни. Това можем да го направим дори вкъщи и по естествени начини.

1. Това може да стане чрез приема на храни богати на желязо.

Хора с ниски нива на хемоглобин могат да получат полза от добавянето на храни естествени източници на желязо към храната си. Желязото засилва продукцията на хемоглобин което от своя страна и увеличава броя на червените квърни телца.

  • Яйца,
  • Спанак и други зеленолистни зеленчуци
  • Фасул
  • Сушени плодове (смокини и фурми)
  • Броколи
  • Ядки и семена
  • Леща
  • Коприва
  • Червени меса и риба
  • Соеви продукти
  • Морски храни, и др.

2. Храни богати на фолиева киселина

Фолиевата киселина е от групата на витамините B. Тя е важна за продукцията на хемоглобин. Тялото ни използва фолиевата к-на при произвеждане то на хем елемента който е важен при пренасянето на кислород.

Храни богати на фолиева киселина са:

  • Телешко месо
  • Спанак
  • Ориз
  • Фъстъци
  • Червен боб
  • Авокадо
  • Марули

3. Храни богати на витамин C

Приемът на храните от списъка по-горе ще подпомогне производството на хемоглобин но е важно да доставин на тялото си и достатъчно витамин C. Този витамин е важен защото той подобрява усвояването на желязото от храните.

Доказано е че желязото от растителни източници се усвоява в няколкопъти по-малка степен. За това е важно да се приема витами C при такива диети за да се подобри усвояването му от организма.

Храни богати на витамин C са:

  • Цитрусови плодове
  • Ягоди
  • Зеленолистни зеленчуци

4. Храни богати на бета каротин

Бета каротинът може да подпомогне усвояването и използването на желязото от храните. Той се съдържа в жълтите, червени и оранжеви плодове и зеленчуци.

Храни богати на бета каротин са:

  • Моркови
  • Сладки картофи
  • Тиква
  • Манго
  • Пъпеш
  • Кайсия
  • Праскова
  • Броколи
  • Спанак

5. Храни богати на витамин А

Въпреки че витамин А може да подпомогне усвояването на желязото е важно да се знае че не трябва да се прекалява с консумацията и приемът на този витамин. Ако приемът е прекалено завишен (примерно заради хранителни добавки или мулитивитамини богати на витамин А) може да се стигне до хипервитаминоза с витамин А. Това може да причини различни болки в ставите и костите, главоболия и др.

Храни богати на витамин А са:

  • Риба
  • Черен дроб
  • Сладки картофи
  • Кейл и зеле

6. Прием на хранителни добавки и витамини

При ниски нива на хемоглобин е възможно лекуващият Ви лекар да предпише приемът на добавки богати на желязо. Дозировката е строго индивидуална и зависи от нивата на хемоглобин и желязо.

Възможен е приемът и на добавки богати на желязо. Не се препоръчва да се приемат хранителни добавки с желязо и др. преди консултация със специалист. Това е така защото приемът или прекаляването на приемът с желязо може да доведе до допълнителни проблеми.

Добавките богати на желязо трябва да се държат далеч от деца защото натравянето с желязо при децата може да бъде фатално.

Какви са нормалните нива на хемоглобин?

Нивата на хемоглобина се измерват в грама на 100 милилитра (g/dL) или в грама на литър (g/L).

Нормалните стойности на хемоглобина зависят от няколко фактора:

  • Възраст
  • Пол
Възраст Референтни с-ти(1)
Новородени до 3 дни 145 – 225
Едноседмични бебета 135 – 215
Едномесечни бебета 110 – 175
Деца от 5 до 12 години 115 – 145
Мъже 130 – 160
Жени 120 – 155

Тези стойности могат да варират от лаборатори до лаборатория. При някои лаборатории има различни референтни стойности за хора над 65 годишна възраст.

Бременните жени е препоръчително да избягват нивата на хемоглобина да са под или над нормите.

Понижено то ниво на хемоглобин в кръвта може да се дължи на различни причини. То трябва да се избягва защото е възможно получването на анемия. Анемията води до кислороден глад и хипоксия. Не всички хора които страдат от анемия имат признаци за това. Най-честите признаци на анемия са (2):

  • Умора и слабост
  • Недостиг на въздух, задъханост
  • Замаяност
  • Главоболие
  • Студени ръце и крака
  • Палпитации
  • Загуба на коса
  • Припадъци
  • Бледост на кожата
  • Ниско кръвно налягане

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