富含铁的食物和饮料

来源：译言网

List of Foods & Drinks High in Iron

富含铁的食物和饮料

翻译类型：英文翻译—欢迎广大翻译爱好者交流！

翻译人员：linseed_

2012-11-23

英文原文

Iron is a very important part of your daily diet-- without enough of it you can suffer a condition called anemia, which makes you feel dizzy, tired and apathetic. Without enough iron in your body, your immune system can become compromised as well. Vegetarians especially should be very careful about how much iron they consume on a daily basis. Following is an overview of foods and drinks containing iron, and how to get enough of it into your system.

All About Iron

Iron is a mineral essential to the human body. Iron deficiency, which is common in the North American diet, can lead to fatigue, and decreased immunity and energy because iron works to transport oxygen throughout the body.

There are two kinds of dietary iron--heme iron, which comes from the hemoglobin protein in the red blood cells of animals, and non-heme iron, which comes from plants. Of the two, heme iron absorbs into the body easier. To increase iron absorption, consume foods, drinks and supplements rich in vitamin C.

To ensure you get your daily recommended dosage of iron (10 to 18 mg a day) naturally through food, the National Institute of Health recommends the following iron-rich foods and drinks. The amount of iron required varies by age and gender. Although iron deficiency can be bad for your health, having too much iron also can cause serious health complications. Please consult a physician or nutritionist before starting any kind of diet or nutrition program.

Excellent Sources of Iron

Excellent sources of heme iron (3.5 mg or more per serving) include: liver, which has approximately 11 mg per serving depending on the type of liver; kidney, which has 7 to 11 mg, depending on the type; and shellfish, such as clams and oysters.

Excellent sources of non-heme (plant) iron include: cooked beans, including white beans, soybeans, lentils and chickpeas; breakfast cereals (the ones enriched with iron); and lima beans, red kidney beans and split peas.

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www.lumosity.comGood Sources of Iron

Good sources of heme iron (2.1 mg or more per serving) include beef, poultry (the darker the

meat, the more iron it contains) and blood pudding.

Good sources of non-heme iron include: enriched egg noodles, or any other enriched, cooked noodles; dried apricots and other stone fruit; spinach; peppers (canned/fresh) and tomatoes

Other Sources of Iron

Foods containing 0.7 mg or more of heme iron include chicken, ham (and other lean pork meat), lamb, veal, seafood (be careful to avoid mercury poisoning by consulting the mercury levels in your seafood) and eggs

And, finally, foods containing 0.7 mg or more of non-heme iron include: nuts; seeds and legumes such as peanuts, pecans, walnuts, pistachios, hazelnuts, almonds, cashews and sunflower seeds; breads (enriched with iron); breakfast cereals like oatmeal and farina/cream of wheat; wheat germ; canned beets; dried seedless raisins and fresh stone fruit such as peaches, plums/prunes, dates, apricots and nectarines.

Iron-Rich Drinks

The juice of any of the fruits listed previously can make an excellent iron-rich drink, along with beverages such as milk or protein shakes that specify they are enriched with iron.

In general, iron absorbs poorly into the body. Iron supplements and non-heme iron do not absorb as well as heme iron, so to maximize absorption, be sure to eat and drink foods high in vitamin C to better absorb the iron. Consult a physician to assess your daily iron needs before starting any diet and nutrition program.

英文翻译成中文

铁是你日常膳食的一个重要组成部分。 如果你未能摄取足够的铁，你将会患一种名叫贫血的疾病。你会感到头晕、疲劳、冷淡。身体缺乏足够的铁时，你的免疫系统也会受到损害。 素食者应格外注意每日的铁摄取量。以下是一个概述，介绍了含铁食物和饮料，以及怎样摄取足够的铁。

关于铁的一切

铁是人体所必需的矿物质。 铁质的缺乏，在北美的膳食中是很常见的。缺铁可导致疲乏感、免疫力和体力的下降，因为铁能在全身中运送氧气。

膳食中的铁有两种类型—— 血红素铁，来自哺乳动物的红色血液中的血红蛋白，以及非血红素铁，来源于植物。这两者中，前者更容易吸收。为了增加铁的吸收，请多吃含丰富维生素c的食物、饮料和营养补充剂。

为保证你能通过膳食自然地摄取每日推荐量的铁（每日10-18毫克），美国国家卫生署推荐以下含铁丰富的食物和饮料。 人体对铁的需求量因年龄和性别而不同。 尽管缺铁会损害你的健康，铁摄取过量也会造成严重的健康问题。 在你开始任何膳食或营养计划之前，请先咨询内科医生或营养学家。

铁的极佳来源

血红素铁的极佳来源（每份含3.5毫克或以上）包括：动物肝脏，每份约含11毫克铁，具体含量由肝脏类型决定；动物肾脏，每份约含7-11mg铁，具体含量由肾脏类型决定； 贝类，如蛤和牡蛎。

非血红素铁的极佳来源： 煮熟的豆类，包括白羽扇豆、大豆、红豆和鹰嘴豆；早餐谷物（添加铁的那种）；菜豆、红芸豆和去皮干豌豆。

铁的良好来源

血红素铁的良好来源包括（每份含2.1毫克或以上）：牛肉、猪肉（颜色越深，含铁越丰富）以及血布丁。

血红素铁的良好来源包括：营养强化鸡蛋面条，或其他营养强化的熟面条；杏干或其他核果干；菠菜；辣椒（灌装或新鲜的）以及番茄。

其他含铁食品

每份含铁0.7毫克或以上的血红素铁的来源包括：鸡肉、火腿（以及其他猪瘦肉制品）、羊肉、小牛肉、海鲜（食用前请了解海鲜中的汞含量，小心避免汞中毒）和鸡蛋。

最后，每份含铁0.7毫克或以上的非血红素铁的来源包括：干果；种子和豆类果实如花生、碧根果、核桃、开心果、榛子、杏仁、腰果和葵花籽；面包（添加铁的）；早餐谷物，如燕麦片和谷粉/麦乳；小麦胚芽；灌装甜菜；无籽葡萄干和新鲜的带核水果如桃子、李子/西梅、枣、杏子和油桃等。

富含铁的饮料

以文列举的任何水果所榨的果汁都是很好的含铁饮料，还有指明添加铁的牛奶或蛋白质混合饮料。

一般说来，铁在身体的吸收很困难。含铁的营养补充剂和非血红素铁不如血红素铁容易吸收。因此，为了增强吸收效果，一定要多食用含丰富维生素C的食物和饮料以帮助铁的吸收。 在你开始任何膳食或营养计划之前，请先咨询内科医生或营养学家以评估你每日对铁的需求。