{"id":4863,"date":"2017-08-16T00:00:32","date_gmt":"2017-08-16T04:00:32","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=4863"},"modified":"2017-08-16T00:00:32","modified_gmt":"2017-08-16T04:00:32","slug":"iron-rich-foods-keep-women-men-going-strong","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/de\/2017\/08\/iron-rich-foods-keep-women-men-going-strong\/","title":{"rendered":"Eisenreiche Lebensmittel, die Frauen (und M\u00e4nner) fit halten"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">Ganz gleich, wer Sie sind, die richtige Menge Eisen ist f\u00fcr Ihre Gesundheit von entscheidender Bedeutung. Eisen hilft Ihrem K\u00f6rper, Sauerstoff zu transportieren und zu speichern, hilft den Zellen zu \u201eatmen\u201c und Energie zu produzieren und hilft bei der Bildung wei\u00dfer Blutk\u00f6rperchen, die Infektionen bek\u00e4mpfen. Wenn Sie \u00fcberm\u00e4\u00dfig m\u00fcde sind, h\u00e4ufig an Infektionen leiden oder eine sehr blasse Haut, eine geschwollene Zunge oder \u00fcberm\u00e4\u00dfigen Haarausfall haben, k\u00f6nnen dies Anzeichen daf\u00fcr sein, dass Sie nicht gen\u00fcgend Eisen zu sich nehmen.<\/p>\n<h2><strong>Warum Frauen m\u00f6glicherweise mehr brauchen<\/strong><\/h2>\n<p>Da Eisen im Blut durch Ihren K\u00f6rper wandert, Frauen <a href=\"http:\/\/www.fitday.com\/fitness-articles\/nutrition\/for-women\/understanding-iron-nutrition-for-women.html\" target=\"_blank\" rel=\"noopener noreferrer\">kann w\u00e4hrend der Menstruation Eisen verlieren<\/a>. Schwangere Frauen m\u00fcssen aufgrund des erh\u00f6hten Blutvolumens sowie der Anforderungen des Babys, der Plazenta und des Blutverlusts, der w\u00e4hrend der Entbindung auftreten kann, mehr Eisen zu sich nehmen. Auch eine Di\u00e4t und der Verzicht auf rotes Fleisch k\u00f6nnen den Eisengehalt des K\u00f6rpers senken.<\/p>\n<h2><strong>Die Fleischoption<\/strong><\/h2>\n<p>Rotes Fleisch und Leber sind einfache M\u00f6glichkeiten, mehr Eisen in Ihre Ern\u00e4hrung aufzunehmen: etwa 1 mg pro Unze rotes Fleisch und mehr als 2 mg pro Unze Leber. Alles Eisen aus Fleisch ist die Art, die Ern\u00e4hrungswissenschaftler \u201eH\u00e4meisen\u201c nennen (aus H\u00e4moglobin, dem eisentragenden Blutprotein). <a href=\"http:\/\/www.webmd.com\/diet\/iron-rich-foods#1\" target=\"_blank\" rel=\"noopener noreferrer\">leichter vom K\u00f6rper aufgenommen werden<\/a>. Andere Fleischsorten wie Huhn, Truthahn oder Fisch enthalten ebenfalls H\u00e4meisen. Sie bieten einfach weniger pro Unze an.<\/p>\n<h2><strong>Vegetarier freuen sich<\/strong><\/h2>\n<p>Auch wenn Fleisch keine Option ist, gibt es immer noch zahlreiche Eisenquellen aus der Nahrung. Wenn Sie ein abenteuerlustiger Esser sind, finden Sie m\u00f6glicherweise sogar mehr Abwechslung auf der vegetarischen Seite der Eisengleichung.<\/p>\n<p>Ich m\u00f6chte nur eines erw\u00e4hnen: Diese \u201eNicht-H\u00e4m\u201c-Eisenquellen sind f\u00fcr Ihren K\u00f6rper schwieriger zu absorbieren, sodass Sie m\u00f6glicherweise mehr davon ben\u00f6tigen. Sie k\u00f6nnen ein wenig nachhelfen, indem Sie sie mit Vitamin-C-reichen Lebensmitteln kombinieren, die nachweislich die Eisenaufnahme unterst\u00fctzen. Umgekehrt kann zu viel Kalzium die Aufnahme von Eisen verhindern, der Effekt ist jedoch am deutlichsten, wenn die Menge an Kalzium gro\u00df ist. Konsultieren Sie a <a href=\"https:\/\/www.hancockwellness.org\/programs-and-services\/nutrition-and-weight-management\/\">registrierter Ern\u00e4hrungsberater oder anderer Gesundheitsexperte<\/a> um herauszufinden, welche Auswirkungen es auf Sie haben kann.<\/p>\n<p>Der <a href=\"https:\/\/www.verywell.com\/iron-rich-vegetarian-meals-4143255\" target=\"_blank\" rel=\"noopener noreferrer\">Die cleversten und leckersten Rezepte<\/a> F\u00fcr Eisen aus der Nahrung m\u00fcssen alle diese Faktoren ber\u00fccksichtigt werden. Oder verarbeiten Sie eine oder mehrere der folgenden eisenreichen Quellen zu einem Ihrer Favoriten:<\/p>\n<h2><strong>Bohnen<\/strong><\/h2>\n<p>Wenn es <a href=\"http:\/\/www.livestrong.com\/article\/497738-do-beans-have-iron\/\" target=\"_blank\" rel=\"noopener noreferrer\">kommt zu Bohnen<\/a>, Nieren sind mit 5,2 mg pro Tasse gekochter Bohnen die Spitzenreiter f\u00fcr Eisen. Das hei\u00dft, es sei denn, Sie z\u00e4hlen Linsen mit, die 6,6 mg enthalten.<\/p>\n<h2><strong>Tofu<\/strong><\/h2>\n<p>Eine halbe Tasse <a href=\"http:\/\/www.livestrong.com\/article\/353755-vitamins-minerals-in-tofu\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mit Calciumsulfat zubereiteter Tofu<\/a> bietet mit etwa 7 mg mehr als ein Drittel Ihres t\u00e4glich empfohlenen Eisens. Es ist erw\u00e4hnenswert, dass die Eisenmengen bei Seidentofu und anderen Tofusorten, die ohne Kalziumsulfat zubereitet werden, viel niedriger sind.<\/p>\n<h2><strong>Samen<\/strong><\/h2>\n<p>Samen sind ein <a href=\"http:\/\/www.onegreenplanet.org\/vegan-food\/10-plant-based-foods-packed-with-iron\/\" target=\"_blank\" rel=\"noopener noreferrer\">vielseitige und oft \u00fcbersehene Eisenquelle<\/a>, insbesondere Sesamsamen, die 20,95 mg pro Tasse liefern! Auch K\u00fcrbis- und K\u00fcrbiskerne sind gute Eisenlieferanten.<\/p>\n<h2><strong>Kartoffeln<\/strong><\/h2>\n<p>A <a href=\"http:\/\/www.livestrong.com\/article\/403897-potato-vs-sweet-potato-nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\">gebackene wei\u00dfe Kartoffel<\/a> enth\u00e4lt 1,1 mg Eisen pro 100 Gramm (zu klein f\u00fcr eine Ofenkartoffel). S\u00fc\u00dfkartoffeln enthalten weniger, n\u00e4mlich 0,7 mg pro 100 Gramm.<\/p>\n<h2><strong>Getrocknete Aprikosen und Pflaumen<\/strong><\/h2>\n<p>Warum getrocknet? Da Trockenfr\u00fcchte viel weniger Wasser enthalten, ist ihr Eisen- und anderer N\u00e4hrstoffgehalt konzentriert. Getrocknete Aprikosen (10 mg pro halbe Tasse) und Pflaumen (4,5 mg pro halbe Tasse). <a href=\"http:\/\/healthyeating.sfgate.com\/health-benefits-dried-apricots-prunes-2372.html\" target=\"_blank\" rel=\"noopener noreferrer\">bedeutende Fruchtquellen f\u00fcr Eisen<\/a>.<\/p>\n<h2><strong>Blackstrap-Melasse<\/strong><\/h2>\n<p>Blackstrap-Melasse ist die dunkelste und dickste Melassesorte und a <a href=\"http:\/\/www.livestrong.com\/article\/449516-iron-deficiency-and-blackstrap-molasses\/\" target=\"_blank\" rel=\"noopener noreferrer\">reichhaltig konzentrierte Eisenquelle<\/a>, mit 3,5 mg pro Essl\u00f6ffel. Lassen Sie sich nicht vom Hasen auf der Flasche t\u00e4uschen. Melasse ist ein Nebenprodukt des Zuckerraffinierungsprozesses, aus dem die meisten Sorten hergestellt werden <a href=\"http:\/\/living-vegan.blogspot.com\/2010\/11\/blackstrap-molasses.html\" target=\"_blank\" rel=\"noopener noreferrer\">v\u00f6llig vegan<\/a>.<\/p>\n<h2><strong>Dunkles Blattgem\u00fcse<\/strong><\/h2>\n<p><a href=\"http:\/\/www.onegreenplanet.org\/vegan-food\/10-plant-based-foods-packed-with-iron\/\" target=\"_blank\" rel=\"noopener noreferrer\">Gekochtes Gem\u00fcse enth\u00e4lt mehr Eisen<\/a> als andere Sorten: Wie bei Trockenfr\u00fcchten ist es der Wasserentzug, der die N\u00e4hrstoffe konzentriert. Spinat hat mit 6,4 mg pro gekochter Tasse das meiste Eisen, und Mangold liegt mit 4 mg pro gekochter Tasse an zweiter Stelle.<\/p>\n<p>Wenn es darum geht, mehr Eisen zu sich zu nehmen, haben Sie die Wahl! Es gibt mehrere eisenreiche Lebensmittel, die daf\u00fcr sorgen, dass Sie fit bleiben.<\/p><\/div>","protected":false},"excerpt":{"rendered":"<p>Iron is key and making sure you are getting the proper amount of iron is vital. Read on to find out how to pump up the iron in any diet. <\/p>","protected":false},"author":6,"featured_media":4864,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-4863","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":4864,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Iron-Rich Foods to Keep Women (and Men) Going Strong - Hancock Health<\/title>\n<meta name=\"description\" content=\"Iron is key and making sure you are getting the proper amount of iron is vital. 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