{"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\/es\/2017\/08\/iron-rich-foods-keep-women-men-going-strong\/","title":{"rendered":"Alimentos ricos en hierro para que las mujeres (y los hombres) se mantengan fuertes"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">No importa qui\u00e9n sea usted, obtener la cantidad adecuada de hierro es esencial para su salud. El hierro ayuda al cuerpo a transportar y almacenar ox\u00edgeno, ayuda a las c\u00e9lulas a \u201crespirar\u201d y producir energ\u00eda, y ayuda a producir gl\u00f3bulos blancos que combaten las infecciones. Si nota que est\u00e1 demasiado cansado, tiene infecciones frecuentes o tiene la piel muy p\u00e1lida, la lengua hinchada o una p\u00e9rdida excesiva de cabello, estos pueden ser signos de que no est\u00e1 obteniendo suficiente hierro.<\/p>\n<h2><strong>Por qu\u00e9 las mujeres pueden necesitar m\u00e1s<\/strong><\/h2>\n<p>Dado que el hierro viaja por el cuerpo a trav\u00e9s de la sangre, las mujeres <a href=\"http:\/\/www.fitday.com\/fitness-articles\/nutrition\/for-women\/understanding-iron-nutrition-for-women.html\" target=\"_blank\" rel=\"noopener noreferrer\">puede perder hierro durante la menstruaci\u00f3n<\/a>. Las mujeres embarazadas necesitan ingerir m\u00e1s hierro, debido al aumento del volumen sangu\u00edneo, as\u00ed como a las demandas del beb\u00e9, la placenta y la sangre que puede perderse durante el parto. Hacer dieta y evitar la carne roja tambi\u00e9n puede disminuir el hierro del cuerpo.<\/p>\n<h2><strong>La opci\u00f3n de la carne<\/strong><\/h2>\n<p>La carne roja y el h\u00edgado son formas f\u00e1ciles de obtener m\u00e1s hierro en su dieta: aproximadamente 1 mg por onza de carne roja y m\u00e1s de 2 mg por onza de h\u00edgado. Todo el hierro de la carne es del tipo que los nutricionistas llaman \u201chierro hemo\u201d (de la hemoglobina, la prote\u00edna sangu\u00ednea que transporta hierro), que es <a href=\"http:\/\/www.webmd.com\/diet\/iron-rich-foods#1\" target=\"_blank\" rel=\"noopener noreferrer\">m\u00e1s f\u00e1cil de absorber por el cuerpo<\/a>. Otras carnes, como el pollo, el pavo o el pescado, tambi\u00e9n contienen hierro hemo. Simplemente ofrecen menos por onza.<\/p>\n<h2><strong>Los vegetarianos se regocijan<\/strong><\/h2>\n<p>Si la carne no es una opci\u00f3n, todav\u00eda existen muchas fuentes de hierro en la dieta. Si eres un comensal aventurero, es posible que incluso encuentres m\u00e1s variedad en el lado vegetariano de la ecuaci\u00f3n del hierro.<\/p>\n<p>S\u00f3lo una cosa para mencionar: estas fuentes de hierro \u201cno hemo\u201d son m\u00e1s dif\u00edciles de absorber para el cuerpo, por lo que es posible que necesite m\u00e1s cantidad. Puedes ayudar un poco combin\u00e1ndolos con alimentos ricos en vitamina C, que se ha demostrado que ayudan en la absorci\u00f3n del hierro. Por el contrario, demasiado calcio puede impedirle absorber hierro, pero el efecto es m\u00e1s pronunciado cuando la cantidad de calcio es grande. Consulta un <a href=\"https:\/\/www.hancockwellness.org\/programs-and-services\/nutrition-and-weight-management\/\">dietista registrado u otro experto en salud<\/a> para saber c\u00f3mo puede afectarle.<\/p>\n<p>El <a href=\"https:\/\/www.verywell.com\/iron-rich-vegetarian-meals-4143255\" target=\"_blank\" rel=\"noopener noreferrer\">recetas m\u00e1s inteligentes y deliciosas<\/a> Para el hierro diet\u00e9tico, tenga en cuenta todos estos factores. O convierta una o m\u00e1s de las fuentes ricas en hierro a continuaci\u00f3n en una de sus favoritas:<\/p>\n<h2><strong>Frijoles<\/strong><\/h2>\n<p>Cuando <a href=\"http:\/\/www.livestrong.com\/article\/497738-do-beans-have-iron\/\" target=\"_blank\" rel=\"noopener noreferrer\">viene a los frijoles<\/a>, los ri\u00f1ones son los mejores en hierro con 5,2 mg por taza de frijoles hervidos. Es decir, a menos que cuentes las lentejas, que tienen 6,6 mg.<\/p>\n<h2><strong>tofu<\/strong><\/h2>\n<p>media taza de <a href=\"http:\/\/www.livestrong.com\/article\/353755-vitamins-minerals-in-tofu\/\" target=\"_blank\" rel=\"noopener noreferrer\">tofu preparado con sulfato de calcio<\/a> Ofrece m\u00e1s de un tercio del hierro recomendado diario, alrededor de 7 mg. Vale la pena se\u00f1alar que las cantidades de hierro en el tofu sedoso y otras variedades preparadas sin sulfato de calcio son mucho m\u00e1s bajas.<\/p>\n<h2><strong>Semillas<\/strong><\/h2>\n<p>Las semillas son un <a href=\"http:\/\/www.onegreenplanet.org\/vegan-food\/10-plant-based-foods-packed-with-iron\/\" target=\"_blank\" rel=\"noopener noreferrer\">fuente de hierro vers\u00e1til y a menudo pasada por alto<\/a>, especialmente las semillas de s\u00e9samo, \u00a1que aportan 20,95 mg por taza! Las semillas de calabaza y calabac\u00edn tambi\u00e9n son buenas fuentes de hierro.<\/p>\n<h2><strong>Papas<\/strong><\/h2>\n<p>A <a href=\"http:\/\/www.livestrong.com\/article\/403897-potato-vs-sweet-potato-nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\">papa blanca al horno<\/a> Contiene 1,1 mg de hierro por cada 100 gramos (un poco para una patata al horno). Las batatas tienen menos, 0,7 mg por 100 gramos.<\/p>\n<h2><strong>Albaricoques secos y ciruelas pasas<\/strong><\/h2>\n<p>\u00bfPor qu\u00e9 seco? Debido a que los frutos secos contienen mucha menos agua, su hierro y otros contenidos nutricionales est\u00e1n concentrados. Los albaricoques secos (a 10 mg por media taza) y las ciruelas pasas (a 4,5 mg por media taza) son <a href=\"http:\/\/healthyeating.sfgate.com\/health-benefits-dried-apricots-prunes-2372.html\" target=\"_blank\" rel=\"noopener noreferrer\">importantes fuentes de hierro en las frutas<\/a>.<\/p>\n<h2><strong>Melaza<\/strong><\/h2>\n<p>La melaza Blackstrap es la variedad de melaza m\u00e1s oscura y espesa y una <a href=\"http:\/\/www.livestrong.com\/article\/449516-iron-deficiency-and-blackstrap-molasses\/\" target=\"_blank\" rel=\"noopener noreferrer\">fuente ricamente concentrada de hierro<\/a>, con 3,5 mg por cucharada. No dejes que el conejo de la botella te enga\u00f1e. La melaza es un subproducto del proceso de refinaci\u00f3n del az\u00facar, que produce la mayor\u00eda de las variedades. <a href=\"http:\/\/living-vegan.blogspot.com\/2010\/11\/blackstrap-molasses.html\" target=\"_blank\" rel=\"noopener noreferrer\">totalmente vegano<\/a>.<\/p>\n<h2><strong>Verduras de hojas verdes oscuras<\/strong><\/h2>\n<p><a href=\"http:\/\/www.onegreenplanet.org\/vegan-food\/10-plant-based-foods-packed-with-iron\/\" target=\"_blank\" rel=\"noopener noreferrer\">Las verduras cocidas tienen m\u00e1s hierro.<\/a> que otras variedades: al igual que con los frutos secos, es la eliminaci\u00f3n del agua lo que concentra los nutrientes. Las espinacas tienen la mayor cantidad de hierro, con 6,4 mg por taza cocida, y las acelgas ocupan el segundo lugar: 4 mg por taza cocida.<\/p>\n<p>Entonces, cuando se trata de obtener m\u00e1s hierro, \u00a1elija! Existen varios alimentos ricos en hierro que le ayudar\u00e1n a mantenerse fuerte.<\/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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