5 ways to lose weight and get pale face

"I must lose 5 kilograms in 1 month!" In order to lose weight quickly, many women go on a diet and do not eat meat. This can easily lead to insufficient iron intake, fatigue, anemia, pale complexion, lack of concentration, dizziness and other discomfort symptoms. Nutritionists say that adult women should generally consume 15 mg of iron per day. Eating more high-iron foods is certainly helpful, but what is more important is to increase the body's absorption rate of iron.

Many women go on a diet to lose weight quickly, which leads to nutritional imbalance and insufficient iron intake, causing pale complexion, anemia and other discomforts.

The Ministry of Health and Welfare recommends that women aged 19 to 50 (except pregnant and breastfeeding women) should consume 15 mg of iron per day. However, multiple nutritional surveys have found that the iron deficiency rate among women in this age group is as high as 15.3% to 22.5%. Half of the iron-deficient women even have symptoms of ischemic anemia.

There are two types of iron in the diet: hemoglobin vs. non-hemoglobin

Dietary supplementation is a good way to improve iron deficiency, but do you know how to supplement iron correctly? Hong Ruopu, a nutritionist at the Zhongxiao branch of Taipei Municipal United Hospital, said that iron in food can be divided into "hemoiron" and "non-hemoiron", which have different chemical structures, food sources and human absorption rates.

Hemosiderin, also known as "animal iron", refers to the iron contained in hemoglobin and myoglobin. The main food sources are red meat, dark poultry and fish, offal, and chicken, duck and pig blood. Non-hemoiron components include ferritin, iron-containing enzymes, iron compounds, etc. The main food sources include animal liver, red amaranth, seaweed, mountain celery, soybeans, red beans and white sesame seeds. In particular, animal liver, kidney, and brain are classified as non-hemoferric iron because they lack muscle tissue.

Iron absorption is not much different. Eating pig liver is not as good as eating pig heart.

In order to quickly replenish iron, many people think that they can just choose foods with high iron content. However, the absorption and utilization rates of hemoglobin and non-hemoglobin by the human body are very different. Only eating the right foods can be beneficial to your health.

Eating some citrus fruits rich in vitamin C after meals can help promote the absorption of non-hemoiron.

Nutritionist Hong Ruopu said that the human body has a constant effect on the absorption of iron. When the body is iron deficient, iron supplementation can increase the absorption rate, and when iron nutrition is sufficient, the absorption rate will decrease. But overall, the average absorption rate of hemoiron is 25%, and the absorption rate of non-hemoiron is 7.5% to 10%. Therefore, instead of eating non-hemoiron pig liver to supplement iron, it is better to eat hemoiron pig heart.

5 ways to replenish iron without wasting it

Whether you are losing weight or preventing iron deficiency, you need to eat a balanced diet. It should be noted that the absorption of hemoiron from animals will not be affected by dietary ingredients, but when ingesting non-hemoiron, the body's absorption and utilization rate can be easily increased or weakened by the accompanying food.

How to improve the absorption of non-hemoglobin? Nutritionist Hong Ruopu recommends the following 5 methods:

1. It is a good idea to eat more vitamin C foods together with your diet. Eating fruits such as guava, tomatoes, oranges and tangerines after meals is a good idea.

2. When cooking with an iron pan, adding some sugar, vinegar or tomatoes to the water will help dissolve the iron in the pan, but the pan should be maintained regularly to avoid rust.

3. Stagger the time of calcium and iron intake. Intake of high amounts of calcium will inhibit the body's absorption of iron.

4. Tea and coffee should be consumed 1 to 2 hours apart from meals to avoid affecting the combination of polyphenols and iron in the ingredients, thereby affecting the intestinal absorption of iron.

5. Don't over-consume foods containing phytic acid and oxalic acid, such as soybeans and spinach, as their fiber will combine with iron in the intestines, causing the iron to be excreted from the body and affecting absorption.