{"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\/fr\/2017\/08\/iron-rich-foods-keep-women-men-going-strong\/","title":{"rendered":"Des aliments riches en fer pour que les femmes (et les hommes) restent forts"},"content":{"rendered":"
Peu importe qui vous \u00eates, un apport ad\u00e9quat en fer est essentiel \u00e0 votre sant\u00e9. Le fer aide votre corps \u00e0 transporter et \u00e0 stocker l\u2019oxyg\u00e8ne, aide les cellules \u00e0 \u00ab respirer \u00bb et \u00e0 produire de l\u2019\u00e9nergie, et aide \u00e0 fabriquer des globules blancs qui combattent les infections. Si vous constatez que vous \u00eates trop fatigu\u00e9, que vous souffrez d'infections fr\u00e9quentes, que vous avez la peau tr\u00e8s p\u00e2le, une langue enfl\u00e9e ou une perte de cheveux excessive, cela peut \u00eatre le signe d'un manque de fer.<\/p>\n

Pourquoi les femmes peuvent avoir besoin de plus<\/strong><\/h2>\n

Puisque le fer circule dans votre corps dans le sang, les femmes peut perdre du fer pendant la menstruation<\/a>. Les femmes enceintes ont besoin de consommer plus de fer, en raison de l'augmentation du volume sanguin ainsi que des exigences du b\u00e9b\u00e9, du placenta et du sang qui peut \u00eatre perdu lors de l'accouchement. Suivre un r\u00e9gime et \u00e9viter la viande rouge peut \u00e9galement diminuer le fer du corps.<\/p>\n

L'option viande<\/strong><\/h2>\n

La viande rouge et le foie sont des moyens faciles d'obtenir plus de fer dans votre alimentation : environ 1 mg par once de viande rouge et plus de 2 mg par once de foie. Tout le fer contenu dans la viande est du type que les nutritionnistes appellent \u00ab fer h\u00e9minique \u00bb (issu de l'h\u00e9moglobine, la prot\u00e9ine sanguine qui transporte le fer), qui est plus facile \u00e0 absorber pour le corps<\/a>. D'autres viandes, comme le poulet, la dinde ou le poisson, contiennent \u00e9galement du fer h\u00e9minique. Ils offrent simplement moins par once.<\/p>\n

Les v\u00e9g\u00e9tariens se r\u00e9jouissent<\/strong><\/h2>\n

Si la viande n\u2019est pas une option, il existe n\u00e9anmoins de nombreuses sources de fer alimentaire. Si vous \u00eates un mangeur aventureux, vous trouverez peut-\u00eatre m\u00eame plus de vari\u00e9t\u00e9 du c\u00f4t\u00e9 v\u00e9g\u00e9tarien de l'\u00e9quation du fer.<\/p>\n

Juste une chose \u00e0 mentionner : ces sources de fer \u00ab non h\u00e9miniques \u00bb sont plus difficiles \u00e0 absorber par votre corps, vous pourriez donc en avoir besoin de plus. Vous pouvez les aider un peu en les associant \u00e0 des aliments riches en vitamine C, dont il a \u00e9t\u00e9 d\u00e9montr\u00e9 qu\u2019ils facilitent l\u2019absorption du fer. \u00c0 l\u2019inverse, une trop grande quantit\u00e9 de calcium peut vous emp\u00eacher d\u2019absorber le fer, mais l\u2019effet est plus prononc\u00e9 lorsque la quantit\u00e9 de calcium est importante. Consultez un di\u00e9t\u00e9tiste ou autre expert de la sant\u00e9<\/a> pour savoir comment cela peut vous affecter.<\/p>\n

Le les recettes les plus intelligentes et les plus d\u00e9licieuses<\/a> pour le fer alimentaire, il faut tenir compte de tous ces facteurs. Ou combinez une ou plusieurs des sources riches en fer ci-dessous dans l\u2019une de vos pr\u00e9f\u00e9r\u00e9es\u00a0:<\/p>\n

Haricots<\/strong><\/h2>\n

Quand cela vient aux haricots<\/a>, les reins sont riches en fer avec 5,2 mg par tasse de haricots bouillis. Autrement dit, \u00e0 moins que vous ne comptiez les lentilles, qui en contiennent 6,6 mg.<\/p>\n

Tofu<\/strong><\/h2>\n

Une demi-tasse de tofu pr\u00e9par\u00e9 avec du sulfate de calcium<\/a> offre plus d'un tiers de votre fer quotidien recommand\u00e9, \u00e0 environ 7 mg. Il convient de noter que les quantit\u00e9s de fer dans le tofu soyeux et les autres vari\u00e9t\u00e9s de tofu pr\u00e9par\u00e9es sans sulfate de calcium sont bien inf\u00e9rieures.<\/p>\n

Graines<\/strong><\/h2>\n

Les graines sont un source de fer polyvalente et souvent n\u00e9glig\u00e9e<\/a>, notamment les graines de s\u00e9same, qui en apportent 20,95 mg par tasse ! Les graines de citrouille et de courge sont \u00e9galement de bonnes sources de fer.<\/p>\n

Patates<\/strong><\/h2>\n

UN pomme de terre blanche au four<\/a> contient 1,1 mg de fer pour 100 grammes (un peu petit pour une pomme de terre au four). Les patates douces en contiennent moins, \u00e0 0,7 mg pour 100 grammes.<\/p>\n

Abricots secs et pruneaux<\/strong><\/h2>\n

Pourquoi s\u00e9ch\u00e9 ? Parce que les fruits secs contiennent beaucoup moins d\u2019eau, leur fer et autres \u00e9l\u00e9ments nutritionnels sont concentr\u00e9s. Les abricots secs (\u00e0 10 mg par demi-tasse) et les pruneaux (\u00e0 4,5 mg par demi-tasse) sont fruits importants sources de fer<\/a>.<\/p>\n

M\u00e9lasse<\/strong><\/h2>\n

La m\u00e9lasse verte est la vari\u00e9t\u00e9 de m\u00e9lasse la plus fonc\u00e9e et la plus \u00e9paisse et une source de fer richement concentr\u00e9e<\/a>, avec 3,5 mg par cuill\u00e8re \u00e0 soupe. Ne vous laissez pas tromper par le lapin sur la bouteille. La m\u00e9lasse est un sous-produit du processus de raffinage du sucre, qui produit la plupart des vari\u00e9t\u00e9s totalement v\u00e9g\u00e9talien<\/a>.<\/p>\n

L\u00e9gumes verts fonc\u00e9s<\/strong><\/h2>\n

Les l\u00e9gumes cuits contiennent plus de fer<\/a> que les autres vari\u00e9t\u00e9s : comme pour les fruits secs, c'est l'\u00e9limination de l'eau qui concentre les nutriments. Les \u00e9pinards contiennent le plus de fer, avec 6,4 mg par tasse cuite, et la bette \u00e0 carde arrive en deuxi\u00e8me position : 4 mg par tasse cuite.<\/p>\n

Alors quand il s\u2019agit d\u2019obtenir plus de fer, faites votre choix ! Il existe plusieurs aliments riches en fer pour rester fort.<\/p><\/div>","protected":false},"excerpt":{"rendered":"

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":"\nIron-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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