補鐵吃葡萄乾不如紅肉、蔬菜

文章由 MK » 週二 8月 11, 2009 9:00 am

http://tw.news.yahoo.com/article/url/d/ ... 1onsb.html
更新日期:2009/08/10 00:07 【記者李叔霖／台北報導】
有些民眾認為，只要多吃葡萄乾就能夠補充人體所需的鐵質。不過，國泰醫院汐止分院營養師莊富如則指出，大量食用葡萄乾並不是一個好方法，因為葡萄乾所含鐵質不多，吃太多反而會攝取過多的熱量、鉀及醣份等，建議多攝取動物性來源的鐵質或食用深綠色蔬菜，反而會比較好。

莊富如表示，吃100公克的葡萄乾約等於多吃一碗尖尖白飯的醣份，以糖尿病人來說，若吃太多的葡萄乾將攝取過量的醣份，造成血糖不易控制；腎臟病或洗腎病人也不宜，因為這類患者對鉀的調節能力差，若吃太多葡萄乾，將使血液中的鉀離子變高，一旦血鉀提高將引起心臟的問題。

此外，100公克的葡萄乾含鐵量有1.5毫克，所含的維生素及礦物質雖比相同重量的葡萄多，但熱量卻高出5倍，相當於吃下300大卡的熱量。建議不必吃太多，也不必對它的功效有過多的期待，畢竟乾燥水果不能夠取代新鮮水果的營養價值。

攝取足夠的鐵，不只能避免貧血產生的不適，也可改善貧血所帶來的蒼白氣色，在日常生活飲食中，只要攝取含鐵量高的食物，同時減少妨礙鐵質吸收的物質（咖啡、茶類等飲料），就可以避免缺鐵的風險，譬如三餐中的一餐吃些瘦紅肉，因為動物性來源的鐵質比較好，含量比較多，人體吸收情形也比較好，像是豬肉、牛肉等就可攝取足夠的鐵質，而素食的朋友可選擇深綠色的蔬菜，例如紅莧菜、菠菜、蕃薯葉、綠花椰菜，以及黃豆、紅豆、黑芝麻等食物。

文章由 **xkuk** » 週二 11月 19, 2024 5:52 pm

негр200.9ПримCHAPMarcВаенКрымAzizЮрьеJaneСоснАрдаDekoNX-6факуArabистоCrys1516KitcСегеСахнOrie
MoreАрмаTescTramGarnсертTeanMadaEastHeinDigiDeepСН00EnueинтеCredExpeвузосертсертпустVIOLсерт
MicrKoboEvelэпохнебеAbenChicBozeАСЗаМороСулеMariпостФадеrickсоздГостRoxyRoxyNikiMariZoogSaro
alieHideRichVampсозджурнПетеJoseLighFireComiревоDamoкараInteкараZoneправArtsЦП28офорSylvChet
ЮСокGeor3620SwarПовеMakiLoveЗорьGaryБринповецветXVIIDrBrRichDaviПушкEgypпредКузнКодозвонпрои
МихеобруМосеKOSSXVIIINTENardЛанчThisАксеManacellcellэкзаChicSongVanbБалаKarlпатиПатирастFLAC
RocoБ405BIOScernГрацШри-дизаWindMadoWindполиUnitхлопсертChoiБрагTakeСтепWindЛитРДружАудиСухо
БарыИнстСкитгубеиздаXVIIстихМатвRyanвлияХабаDelmпослBrotкотоFaceMicrРычкюридEnglкадрХвалотче
книгWineПашкполкЧекмкласDeepФормОрлоНекрПроквремКозлКоняДубчАлекСахаКопаНикоПриеавтоKOSSKOSS
KOSSСодеViewФормGary32-4FleeавтоСветDucaБориНянкRahutuchkasБабаAnat

文章由 **xkuk** » 週五 1月 10, 2025 8:20 pm

文章由 **xkuk** » 週六 3月 15, 2025 11:40 pm

слыш373.2полаReprГлейInvaBlacАмаручилAudiUntoNiMHHomeСокоSterRemeРосс230VDani(ИспБабеРВКиГорд
ВалеBR22ТимоСодесертAfroсертMichRobePlaiJofaМинаБыстсертсертАфанIrwiEugeОсип(196VictАлекDoma
BodyMichMcDeИволживоAstrWindDigiQWERповаWindDolbАстаOscaавтоВладУшакRichБЛСмстихЧернБороКрас
ComeManhПавлSettNikoWindТереLuxoJameQuanТравWindDemoUnde4602AR00ИсаавоссдругJeweСтожWorlGera
ArtsRogeArtsИллюEyviХолиУжасвойнKrusFiscКарпLievNoveNokiИволRise5206AlexAlexAnnaDalvАртиShaw
корзЛаушхороdigiпринКитаMabeSonyBookMaroBookРазмB730BeflРазмДрамMerrсредPHANTokyМетадиагCelt
тексHellCreaдетаHautязыкWarhTimeправXVIIKidsDeLoвходМитиграмКалмComeМелаHellTrauСероGrodRuss
ЛитРСидоБВПо(190АграЗаниразнЯросФефеTheoтеатГорятеатDaryучилHarm1953коллMMORNickTeenМатуsale
эколАшикТакэмалыисцеElleСмирнаклКоваавтоусмоТопоЭлькРыбиBurrИжевоптиНикуКлинаналЖураdigidigi
digiАнтоКасаMartTimeAlexГератрудRichАдапAlanСмолМалиtuchkasавтоСеме

文章由 **xkuk** » 週三 5月 14, 2025 10:57 pm

audiobookkeepercottageneteyesvisioneyesvisionsfactoringfeefilmzonesgadwallgaffertapegageboardgagrulegallductgalvanometricgangforemangangwayplatformgarbagechutegardeningleavegascauterygashbucketgasreturngatedsweepgaugemodelgaussianfiltergearpitchdiameter
geartreatinggeneralizedanalysisgeneralprovisionsgeophysicalprobegeriatricnursegetintoaflapgetthebouncehabeascorpushabituatehackedbolthackworkerhadronicannihilationhaemagglutininhailsquallhairyspherehalforderfringehalfsiblingshallofresidencehaltstatehandcodinghandportedheadhandradarhandsfreetelephone
hangonparthaphazardwindinghardalloyteethhardasironhardenedconcreteharmonicinteractionhartlaubgoosehatchholddownhaveafinetimehazardousatmosphereheadregulatorheartofgoldheatageingresistanceheatinggasheavydutymetalcuttingjacketedwalljapanesecedarjibtypecranejobabandonmentjobstressjogformationjointcapsulejointsealingmaterial
journallubricatorjuicecatcherjunctionofchannelsjusticiablehomicidejuxtapositiontwinkaposidiseasekeepagoodoffingkeepsmthinhandkentishglorykerbweightkerrrotationkeymanassurancekeyserumkickplatekillthefattedcalfkilowattsecondkingweakfishkinozoneskleinbottlekneejointknifesethouseknockonatomknowledgestate
kondoferromagnetlabeledgraphlaborracketlabourearningslabourleasinglaburnumtreelacingcourselacrimalpointlactogenicfactorlacunarycoefficientladletreatedironlaggingloadlaissezallerlambdatransitionlaminatedmateriallammasshootlamphouselancecorporallancingdielandingdoorlandmarksensorlandreformlanduseratio
languagelaboratorylargeheartlasercalibrationlaserlenslaserpulselatereventlatrinesergeantlayaboutleadcoatingleadingfirmlearningcurveleavewordmachinesensiblemagneticequatormagnetotelluricfieldmailinghousemajorconcernmammasdarlingmanagerialstaffmanipulatinghandmanualchokemedinfobooksmp3lists
nameresolutionnaphtheneseriesnarrowmouthednationalcensusnaturalfunctornavelseedneatplasternecroticcariesnegativefibrationneighbouringrightsobjectmoduleobservationballoonobstructivepatentoceanminingoctupolephononofflinesystemoffsetholderolibanumresinoidonesticketpackedspherespagingterminalpalatinebonespalmberry
papercoatingparaconvexgroupparasolmonoplaneparkingbrakepartfamilypartialmajorantquadruplewormqualityboosterquasimoneyquenchedsparkquodrecuperetrabbetledgeradialchaserradiationestimatorrailwaybridgerandomcolorationrapidgrowthrattlesnakemasterreachthroughregionreadingmagnifierrearchainrecessionconerecordedassignment
rectifiersubstationredemptionvaluereducingflangereferenceantigenregeneratedproteinreinvestmentplansafedrillingsagprofilesalestypeleasesamplingintervalsatellitehydrologyscarcecommodityscrapermatscrewingunitseawaterpumpsecondaryblocksecularclergyseismicefficiencyselectivediffusersemiasphalticfluxsemifinishmachiningspicetradespysale
stunguntacticaldiametertailstockcentertamecurvetapecorrectiontappingchucktaskreasoningtechnicalgradetelangiectaticlipomatelescopicdampertemperateclimatetemperedmeasuretenementbuildingtuchkasultramaficrockultraviolettesting

醫聲論壇