Iron is one of the key nutrients necessary for the human body. The main functions of iron include protein metabolism and the production of hemoglobin, enzymes and red blood cells. Iron is very important to the body, it is indispensable for skin health, promoting brain development, and strengthening immunity. Lack of iron in the body can cause exhaustion and fatigue, weakened immunity, pregnancy complications, mental retardation in children, and affect physical functions. Although iron is extremely important in the body, excessive iron intake can also be very dangerous. Supplementing the right amount of iron from the diet is very important for health.
Have you ever heard of iron supplements with red dates
"Come, eat, make up!"
This iron supplement with red dates is really limited! Do not believe? This is for you to see: the recommended daily iron intake for adult women is: 20 mg. Eating 100 grams of dried red dates has 2.1 mg of iron and 317 kcal of calories. There is also common brown sugar: eating 100 grams of brown sugar, iron content of 2.2 mg, calories 389 kcal. Moreover, the iron they contain is non-heme iron, which not only has a low effective absorption rate (2%-20%), but is also susceptible to other dietary factors, such as phytic acid, tannins, and polyphenols that can hinder iron absorption.
must first know that heme iron mainly comes from animal foods, and the absorption rate is higher than that of plant foods, about 15% to 35%, and it is basically not affected by other dietary factors. Among them, animal blood, liver and various red meats are the main sources of dietary iron. Animal blood is considered a good source of dietary iron. Eating 100 grams can easily meet the daily needs of women. However, the blood iron content of different species of animals is not small.
What should you eat for iron supplementation?
This will prepare you hot iron supplement food list
Important reminder: The cholesterol and purine content of animal liver is generally higher, and people with high blood fat and gout should eat less. In addition, the content of vitamin A in the liver is generally very high. The vitamin A contained in 100 grams of liver is several to several tens of times the recommended intake. Therefore, the liver should not eat every day and every meal.
The recommended intake of Chinese residents' dietary guidelines is 800 micrograms of vitamin A (retinol activity equivalent) per day for men and 700 micrograms for women, and the maximum tolerable intake is 3000 micrograms. If you need iron supplementation in the middle and late stages of pregnancy, you can eat liver and animal blood 1-2 times a week, 20-50 grams each time. During lactation, not only the demand for iron increases, but also the demand for vitamin A nearly doubles, so it is recommended to eat liver 1 or 2 times a week, totaling 85 grams of pig liver or 40 grams of chicken liver. Under normal circumstances for women, animal liver and other internal organs can choose to eat 2 to 3 times a month, each time about 25 grams is enough.
In addition to the common red meat and liver
, we also found that seafood and aquatic foods
are not low in iron content
Special reminder: fish and shrimp are generally high in purine content, patients with gout and high uric acid should pay attention to control their intake .
delicious recipes for iron supplements
old vinegar and liver tip
Main ingredients: pork liver
Accessories: ginger onion, garlic
Seasoning: salt, chicken powder, pepper, balsamic vinegar, cooking wine, pepper oil, dark soy, cornstarch
Cooking method:
pork liver slices and syrup for later use
put oil in the pot and burn to 30% smooth pork liver
adjust the juice, pour the smooth pork liver and minced garlic, and it can be
vinegar alfalfa
vinegar alfalfa practice:
1. Prepare All the main ingredients, fried lamb is best to use lamb tenderloin or hind legs. The other parts are not tender enough. Of course, you must be able to buy the smallest tenderloin, which is even better. Z2z
2. All beef and lamb slices cannot be cut along the texture. , It must be cut horizontally, that is, the knife and the texture must be cut at a ninety-degree angle, so that the fiber will be cut off, and the meat will be tender, otherwise you can chew the rubber band
3. The egg is broken
4. The lamb is used in cooking wine, a little salt Evenly, then add a little egg liquid, then add starch and mix well
5. Chop the green onion, ginger and garlic, and slightly more onion and ginger, especially ginger. It and vinegar will produce a special aroma
6. Make a juice: soy sauce, vinegar, Salt, sugar, cooking wine, sesame oil, a little bit, starch is enough to thicken the juice, you can
7. Scrambled eggs with oil, the requirements for this scrambled egg areThe egg should be fried very fluffy and tender, similar to the effect of the loose egg, so more oil is required, the fire is bigger, the egg will puff up at once, use a spatula to separate the size you want out of the pan, so that it will be tender.
8 .Slide the lamb with 50% hot oil, use the palm of the oil to interview, the palms of the hands are relatively hot, it is almost the same, don’t wash your hands, add the lamb, break it, and the color will come out.
9. Prepare to stir-fry. Put a little oil on it, or you can pour the oil that has precipitated in the egg into the pan, so that the oil will not be too much, add the green onion, ginger, and garlic for a few times, then add the lamb and eggs, and the juice will be added after a few times. ,Remember to stir the juice well and then add, otherwise the starch will be underneath, and quickly fry out.
radish and mutton ball soup
radish and mutton ball soup
1. First of all, the meat filling, put green onion ginger on the basis of the mutton filling, spice Powder, salt, chicken powder, light soy sauce, edible oil, sesame oil, stir clockwise and set aside.
2. Slice the white radish and set aside.
3. In a casserole or a stew pot, put an appropriate amount of water, because it takes about 45 minutes to boil, so everyone should put enough water at once. Put the balls when the water is boiling. You can use a small spoon to make the balls. You can also squeeze them by hand (with gloves of course) like me. After the balls are placed, close the lid. During this time, you cannot open it. Put the radishes in one hour and cook for about 20 minutes.
4. Finally, add chicken juice, salt, pepper, and friends who like coriander can add some!
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