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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