Yog tias koj xav tias qaug zog thiab qaug zog, koj yuav raug kev txom nyem los ntawm ntshav tsis txaus. Tsis muaj hlau thiab lwm yam khoom noj muaj txiaj ntsig yog qhov ua rau muaj cov qe ntshav liab tsawg tsawg. Qib hemoglobin qis thiab suav cov qe ntshav liab tsawg yog ob qho ntawm cov cim qhia txog kev noj zaub mov tsis zoo, thiab kev noj zaub mov tsis zoo, thiab, qee zaum, muaj kab mob txaus ntshai xws li mob ntshav qab zib. Txhawm rau nce koj cov lej ntshav liab, pib nrog Kauj Ruam 1 hauv qab no.
Kauj ruam
Txoj Kev 1 ntawm 3: Hloov Kho Khoom Noj
Kauj Ruam 1. Noj cov khoom noj uas muaj hlau
Qhov no yuav pab lub cev rov tsim dua tshiab thiab hloov cov tshuaj uas ploj lawm. Kev noj cov zaub mov nplua nuj nyob hauv cov hlau txhua hnub yuav pab ua kom cov qe ntshav liab ntau ntxiv hauv lub cev. Qhov no yog vim hlau yog ib feem tseem ceeb ntawm cov qe ntshav liab thiab hemoglobin uas pab faib cov pa mus rau ntau qhov hauv lub cev. Hlau kuj tseem pab tshem tawm cov pa roj carbon monoxide thaum lub sijhawm ua pa. Cov zaub mov nplua nuj nyob hauv hlau suav nrog:
- Ceev
- Lentils
- Cov zaub ntsuab ntsuab zoo li zaub qhwv thiab zaub ntsuab
- Qhuav Plums
- Offal zoo li lub plawv
- Txiv laum huab xeeb
- Qe qe
- Nqaij liab
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Qhuav Raisins
Yog tias kev noj cov zaub mov nplua nuj nyob hauv txhua hnub tsis txaus, koj tuaj yeem ntxiv nws nrog cov tshuaj ntxiv thiab cov zaub mov uas yuav ua rau cov qe ntshav liab nce ntxiv. Cov ntsiav tshuaj hlau muaj nyob hauv 50-100 milligrams thiab tuaj yeem noj 2-3 zaug hauv ib hnub
Kauj Ruam 2. Siv cov as -ham tooj liab ntau dua
Tooj liab tuaj yeem pom hauv nqaij qaib, qwj ntses, daim siab, noob, qhob noom xim kasfes, txiv ntoo, txiv ntoo qab zib thiab lwm yam qoob loo. Cov khoom noj muaj tooj liab kuj tseem muaj nyob hauv daim ntawv ntawm 900 microgram ntsiav tshuaj thiab tuaj yeem noj ib hnub ib zaug.
- Cov neeg laus xav tau 900 micrograms tooj liab hauv ib hnub. Thaum lub hnub nyoog tsim khoom, cov poj niam muaj lub cev ntas ces lawv xav tau tooj liab ntau dua li txiv neej. Cov poj niam xav tau 18 milligrams thaum txiv neej tsuas xav tau 8 milligrams ib hnub.
- Tooj liab yog lwm cov ntxhia tseem ceeb uas pab cov cell kom tau txais hlau hauv cov tshuaj tsim nyog rau cov hlau metabolism.
Kauj Ruam 3. Nco ntsoov tias koj tau txais cov folic acid txaus
Folic acid, uas tseem hu ua Vitamin B9, pab tsim cov qe ntshav liab. Qhov txo qis hauv folic acid tuaj yeem ua rau ntshav tsis txaus.
- Cov nplej, qhob cij, zaub nplooj ntsuab tsaus, taum pauv, lentils thiab taum muaj cov folic acid ntau. Folic acid kuj tseem muaj nyob rau hauv daim ntawv ntsiav tshuaj ntxiv - Folic acid tuaj yeem noj ib hnub ib hnub ntawm koob ntawm 100 txog 250 micrograms.
- American College of Obstetricians and Gynecologists (America's College of Obstetrics and Gynecologists) lossis ACOG pom zoo kom noj txhua hnub ntawm 400 micrograms ntawm folic acid rau cov poj niam laus uas muaj cev ntas txhua lub hlis. Ib yam li ntawd, Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws (Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv) pom zoo kom tau txais 600 micrograms ntawm folic acid rau cov poj niam cev xeeb tub.
- Sib nrug los ntawm kev pab tsim cov qe ntshav kom zoo, folic acid kuj tseem ua lub luag haujlwm tseem ceeb hauv kev tsim khoom thiab kho cov cell.
Kauj Ruam 4. Noj Vitamin A
Retinol, lossis vitamin A, pab txhim kho cov qia hlwb uas yuav dhau los ua cov qe ntshav liab hauv cov pob txha los ntawm kev ua kom ntseeg tau tias tsim cov qe ntshav liab tau txais cov hlau txaus los tsim hemoglobin.
- Qos yaj ywm qab zib, carrots, squash, zaub ntsuab nplooj tsaus nti, kua txob liab liab thiab txiv hmab txiv ntoo zoo li apricots, txiv kab ntxwv, dib liab, plums thiab cantaloupe yog nplua nuj nyob hauv cov vitamin A.
- Qhov xav tau txhua hnub ntawm vitamin A rau poj niam yog 700 micrograms thiab 900 micrograms rau txiv neej.
Kauj Ruam 5. Kuj noj Vitamin C
Noj cov vitamin C ua ke nrog cov tshuaj ntxiv hlau tuaj yeem muaj cov txiaj ntsig sib xyaw. Qhov no yog vim tias vitamin C ua rau lub cev muaj peev xwm nqus tau cov hlau ntau, yog li ua kom cov qe ntshav liab nce ntxiv.
Noj 500mg ntawm vitamin C ib hnub ib hnub ua ke nrog cov hlau yuav ua rau kom cov qib hlau nqus tau hauv lub cev kom nws zoo dua qub. Tab sis ceev faj, hlau hauv qib siab kuj tseem tuaj yeem ua teeb meem rau lub cev
Txoj Kev 2 ntawm 3: Kev Hloov Kho Lub Neej
Kauj Ruam 1. Ua ib ce txhua hnub tsis tu ncua
Kev tawm dag zog yog qhov zoo rau txhua tus - suav nrog cov uas muaj cov qe ntshav liab tsawg tsawg - thiab tuaj yeem muaj txiaj ntsig zoo rau koj lub cev thiab lub hlwb. Kev tawm dag zog ua rau koj noj qab nyob zoo thiab raug pom zoo tias yog kev tiv thaiv rau qee yam kab mob.
- Kev tawm dag zog rau lub plawv zoo li jogging, khiav, thiab ua luam dej yog qhov zoo tshaj, txawm hais tias txhua qhov kis las yog qhov zoo ib yam.
- Kev tawm dag zog muaj lub luag haujlwm tseem ceeb hauv kev tsim cov qe ntshav liab. Thaum koj ua haujlwm hnyav, koj yuav hnov nkees thiab tawm hws ntau. Kev tawm dag zog lub cev xav tau lub cev kom tuaj yeem tau txais cov pa oxygen ntau. Yog tias koj ua haujlwm hnyav, lub teeb liab yuav xa mus rau lub hlwb tias lub cev tsis muaj oxygen thiab yog li ntawd, txhawb kev tsim cov qe ntshav liab thiab hemoglobin. Cov txheej txheem no nqa thiab muab cov pa xav tau.
Kauj Ruam 2. Tso tseg tus cwj pwm tsis zoo
Yog tias koj txhawj xeeb txog koj cov qe ntshav liab, koj yuav tsum zam kev haus luam yeeb thiab dej cawv. Qhov tseeb, tus cwj pwm no yuav tsum zam rau kev noj qab haus huv.
- Kev haus luam yeeb tuaj yeem cuam tshuam nrog cov ntshav ntws vim nws txwv cov hlab ntshav thiab ua rau cov ntshav tuab. Qhov no yuav ua rau cov ntshav tsis tuaj yeem ua kom raug thiab faib cov pa mus rau lwm qhov hauv lub cev. Ib qho ntxiv, qhov xwm txheej no tuaj yeem tshem tawm cov pob txha pob txha ntawm cov pa oxygen.
- Ntawm qhov tod tes, kev haus cawv ntau dhau kuj tseem tuaj yeem ua rau cov ntshav tuab thiab qeeb, tsis muaj oxygen, txo qis cov qe ntshav liab, thiab yuav ua rau cov qe ntshav liab tsis paub qab hau.
Kauj Ruam 3. Tau txais cov ntshav yog xav tau
Yog tias koj cov qe ntshav liab suav tsawg heev uas cov zaub mov thiab tshuaj ntxiv tsis tuaj yeem muab cov qe ntshav liab ntau ntxiv, cov ntshav xa tuaj yeem yog qhov kev xaiv. Koj tuaj yeem sab laj nrog koj tus kws kho mob thiab tau txais kev kuaj mob tsim nyog. Qhov kev ntsuas no yog Ua tiav Cov Ntshav Ntshav (CBC) uas ntsuas tus naj npawb ntawm cov qe ntshav liab hauv koj lub cev.
Qhov ib txwm muaj rau suav cov qe ntshav liab yog 4 txog 6 lab hlwb ib milliliter. Yog tias koj muaj cov qe ntshav liab tsawg heev, koj tus kws kho mob yuav xaj kom koj mus rau hauv cov qe ntshav liab (PRBC) lossis tag nrho cov ntshav (tag nrho cov ntshav) kev hloov ntshav kom tau raws li qhov xav tau ntawm cov qe ntshav liab thiab lwm yam ntshav hauv lub cev
Kauj Ruam 4. Ua qhov kev tshuaj xyuas lub cev tas li
Kev sab laj nrog koj tus kws kho mob tsis tu ncua yog txoj hauv kev zoo tshaj kom paub seb koj cov qe ntshav liab zoo li cas. Yuav tsum tau kuaj ntxiv kom paub tseeb tias tsis muaj tus mob uas ua rau suav cov qe ntshav liab tsawg. Nws yog qhov zoo tshaj los tham nrog koj tus kws kho mob tas li. Kev tshuaj xyuas lub cev tsis tu ncua txhua xyoo yog tus cwj pwm zoo.
Yog tias koj raug hais tias koj cov qe ntshav liab tsawg tsawg, ua raws cov lus qhia saum toj no. Ua kom lub neej noj qab haus huv thiab noj zaub mov kom nce cov qe ntshav liab thiab sab laj nrog koj tus kws kho mob. Yog tias qhov no ua tiav, hom phiaj, koj cov qe ntshav liab suav yuav rov zoo li qub
Txoj Kev 3 ntawm 3: Nkag Siab Cov Ntshav Ntshav Liab
Kauj Ruam 1. Paub cov ntaub ntawv yooj yim txog cov qe ntshav liab
Kwv yees li ib feem peb ntawm cov tib neeg lub cev yog cov qe ntshav liab, lossis erythrocytes. Cov qe ntshav liab no tau tsim tawm hauv cov leeg pob txha uas tsim tawm txog 2.4 lab cov qe ntshav liab ib pliag.
- Erythrocytes ncig hauv lub cev rau 100 txog 120 hnub, ua ntej thaum kawg tuag. Nov yog qhov laj thawj vim li cas peb tsuas tuaj yeem pub ntshav txhua 3 rau 4 lub hlis.
- Txiv neej muaj qhov nruab nrab ntawm 5.2 lab cov qe ntshav liab ib cubic millimeter thiab 4.6 lab tus poj niam. Yog tias koj pub ntshav tsis tu ncua, koj yuav pom tias txiv neej dhau qhov kev kuaj ntshav pub dawb ntau dua li poj niam.
Kauj Ruam 2. Paub tias hemoglobin ua haujlwm li cas hauv cov ntshav
Cov hlau muaj protein ntau hu ua hemoglobin yog lub hauv paus tseem ceeb ntawm cov qe ntshav liab. Hemoglobin ua rau ntshav liab vim hlau khi rau cov pa.
Txhua tus qauv hemoglobin muaj plaub lub hlau atoms thiab txhua tus tau sib koom ua ke rau 1 oxygen molecule thiab 2 oxygen atoms. Kwv yees 33% ntawm erythrocytes yog ib txwm hemoglobin ntawm 15.5 g/dL hauv txiv neej thiab 14 g/dL hauv poj niam
Kauj Ruam 3. Nkag siab txog lub luag haujlwm ntawm cov qe ntshav liab
Cov qe ntshav liab ua lub luag haujlwm tseem ceeb hauv kev thauj cov pa oxygen ntau los ntawm lub ntsws mus rau cov nqaij thiab cov hlwb. Cov qe ntshav liab muaj cov xovtooj ntawm tes uas muaj lipid thiab cov protein thiab yog qhov tseem ceeb rau lub cev kev ua haujlwm rau lawv lub luag haujlwm hauv cov hlab ntshav capillary hauv cov hlab ntshav.
- Sib nrug ntawm qhov ntawd, cov qe ntshav liab kuj tseem pab tshem tawm cov pa roj carbon dioxide. Cov qe ntshav liab muaj cov enzyme carbonic anhydrase, uas tso cai rau cov tshuaj tiv thaiv dej thiab carbon dioxide los tsim carbonic acid thiab cais hydrogen los ntawm bicarbonate ions.
- Hydrogen ions khi rau hemoglobin thaum bicarbonate ions nkag rau hauv cov ntshav thiab tshem tawm li 70% ntawm cov pa roj carbon dioxide. Nees nkaum feem pua ntawm cov pa roj carbon dioxide tau khi rau hemoglobin uas tom qab ntawd tso tawm hauv lub ntsws. Lub caij no, seem 7% yuav yaj hauv cov ntshav.
Lub tswv yim
- Cov vitamins B12 thiab B6 kuj zoo. Vitamin B12 muaj nyob rau hauv daim ntawv ntawm 2.4 microgram ntsiav tshuaj thiab yuav tsum tau noj ib hnub ib zaug. Vitamin B6 muaj nyob hauv 1.5 microgram ntsiav tshuaj thiab yuav tsum tau noj ib hnub ib zaug. Nqaij thiab qe muaj vitamin B12 thaum tsawb, ntses thiab ci ci muaj vitamin B6.
- Lub neej ntawm cov qe ntshav liab yog li 120 hnub; tom qab ntawd cov pob txha pob txha tso tawm txheej tshiab ntawm cov qe ntshav liab.
