p********r
发帖数: 3799 | 1 http://www.pponline.co.uk/encyc/iron-deficiency.html
文章有点长，我试着总结一下。
1）高强度的 endurance exercise 可能造成铁微量元素流失。
2）缺铁可造成VO2max 不高，或难提高。
3） 在训练中，适当补充铁元素，可提高运动成绩。
Ways to boost your dietary iron intake
1. If you’re not vegetarian, try to include some lean cuts of red meat
in your diet once or twice each week;
2.If you are vegetarian, aim to consume more beans (especially lima
beans), lentils, dark green leafy vegetables, eggs and nuts;
3.Increase your intake of vitamin C-rich foods (including citrus fruits,
berries, new potatoes, broccoli, sprouts, tomatoes, peppers and kiwis).
Vitamin C helps convert Fe3+ in the body to Fe2+, making it up to four times
more absorbable!
4. Don’t drink tea and coffee with meals as the tannins present
strongly bind to any iron in food, making it less available to the body;
5. Go easy on your consumption of pure bran as it is very high in
phytates, which also bind iron. If you want more fibre in your diet, go for
whole grain breads and cereals;
6. Use stainless steel cookware, which can add useful amounts of iron to
cooked foods.
Are you iron-deficient?
All the factors listed below may increase the risk of iron deficiency,
particularly those marked with an asterisk:
1. My sport involves significant volumes of running or other forms of
endurance exercise*;
2. I am female;
3. I have regular periods*;
4. I have had children;
5. There is a history of anaemia in my family;
6. I am vegetarian;
7. I am vegan*;
8. I drink tea and coffee with my meals*;
9. I use bran products (eg All-Bran);
10. I only eat white meat and fish (not red meat);
11. I give blood regularly*;
12. I cook using aluminium or enamel cookware (not stainless steel or
iron);
13. I frequently take antibiotics, aspirin or antacids (indigestion
remedies). | i*********5
发帖数: 19210 | 2 I used to give blood regularly. Now I only give twice a year during off-
season.
★ 发自iPhone App: ChineseWeb - 中文网站浏览器
【在 p********r 的大作中提到】
: http://www.pponline.co.uk/encyc/iron-deficiency.html
: 文章有点长，我试着总结一下。
: 1）高强度的 endurance exercise 可能造成铁微量元素流失。
: 2）缺铁可造成VO2max 不高，或难提高。
: 3） 在训练中，适当补充铁元素，可提高运动成绩。
: Ways to boost your dietary iron intake
: 1. If you’re not vegetarian, try to include some lean cuts of red meat
: in your diet once or twice each week;
: 2.If you are vegetarian, aim to consume more beans (especially lima
: beans), lentils, dark green leafy vegetables, eggs and nuts;
| u*********s
发帖数: 2077 | 3 她每年献12次 lol
【在 i*********5 的大作中提到】
: I used to give blood regularly. Now I only give twice a year during off-
: season.
:
: ★ 发自iPhone App: ChineseWeb - 中文网站浏览器
| y**********u
发帖数: 6366 | 4 有爱心啊
我就献过一次。。。
【在 u*********s 的大作中提到】
: 她每年献12次 lol
| w***n
发帖数: 9040 | 5 大学时候献过一次血，之后浑身发冷，直接倒病床上了。。。 |
|
