http___www.kakolijeciti.com_konzumirajte-hranu-bogatu-zeljezom__1.xml
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Question: A fellow Equal Exchange chocolate lover pointed out to me the surprisingly high amount of iron per serving, thus giving us an excuse to consume more. How does chocolate get so much iron and is it readily absorbable? - Rachel Tybor in Madison, Wisc. Excellent question! Iron deficiency is one of the most common nutrition problems worldwide, most often present in young women and children. Iron is essential in the diet as it is involved in many important body functions. For example, iron carries oxygen throughout the body helping cells to produce energy. When levels of iron are low, individuals may experience decreased energy levels and weakness. Fortunately, iron is found in many foods and comes in two forms: heme and non-heme iron. Heme iron is easier for the body to absorb and is found in foods such as meat, fish and poultry. Non-heme iron is a form of iron that is less absorbable by the body. Non-heme iron is found in plant-based foods such as spinach, beans, molasses, quinoa, tempeh, and Equal Exchange chocolate bars. The main source of iron in our chocolate bars comes from the cacao bean. Although the non-heme iron found in the cacao bean is less absorbed by the body, some iron is still absorbed. You can enhance how much iron your body absorbs by eating foods rich in Vitamin C with your iron-rich foods. Next time you reach for a few pieces of your Equal Exchange chocolate bar (9 squares = 1 serving), eat it with an orange for better absorption. Not only can you feel better about eating chocolate because you are getting helpful vitamins and minerals, but also because the chocolate is organic and fairly traded from small-scale farmer co-operatives - meaning that everyone along the supply chain (even the environment) was fairly treated in the creation of your Equal Exchange chocolate bar. To learn more on the chocolate industry, check out the BBC documentary, Our World: Bitter Sweet.
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Konzumirajte hranu bogatu željezom Željezo je od esencijalne važnosti za naš organizam. Taj je mineral bitan za rast i razvoj te igra ključnu ulogu u prijenosu kisika po tijelu. Vitalni je dio hemoglobina, koji je odgovoran za prijenos kisika iz plaća u tkiva i ugljikovog dioksida u suprotnom smjeru. Također važan je za stvaranje energije, mišićne funkcije, sintezu DNA i imunološkog sustava. Većinu željeza dobivamo iz hrane, stoga je važno konzumirati namirnice bogate tim mineralom. Preporučeni dnevni unos željeza je 8.7 miligrama za muškarce i žene u postmenopauzi, a za mlađe žene je 14.8 miligrama dnevno, a još više se preporučuje trudnicama. Nedostatak željeza čest je kod ljudi, a osobito kod tinejdžerica, trudnica i starijih osoba. Bogati izvori željeza su: jetrica, govedina, janjetinja, soja, školjke, leća, grah, tofu, zeleno lisnato povrće, suhe smokve i marelice, zobena kaša, raž, slanutak. Konzumirajući te namirnice sigurno nećete imati problema s razinom željezom što će vrlo pozitivno djelovati na vaše zdravlje. Postoje dva oblika željeza. Jedan se oblik nalazi u proizvodima životinjskog podrijetla i ima najučinkovitija svojstva apsorpcije. Druga se vrsta može naći u biljnim namirnicama, a ono se teže apsorbira u tijelu. Vitamin C je snažan nutrijent u apsorpciji željeza jer kada imamo prehranu bogatu tim vitaminom i željezom onda je apsorpcija znatno povećana. Neke namirnice, poput špinata, oraha, čokolade i peršina, mogu imati negativan utjecaj na apsorpciju tog važnog minerala, stoga je ključ u raznovrsnoj i uravnoteženoj prehrani. Nedostatak željeza može izazvati mnoge posljedice, a jedna od najgorih je anemija, čiji su simptomi slabost, umor, blijedi ten, otežano disanje i lupanje srca. Najčešće se događa kod mladih, stoga je važno da kod djece potičete konzumaciju namirnica bogatih željezom. A u tome je crveno meso odlično, ako je nemasno onda je to sjajan obrok za zdravlje. Razina željeza je vrlo važna za opće stanje organizma, jer nedostatak tog minerala izaziva neugodne posljedice poput slabosti i umora.