ひじきの煮物レシピ
鉄分をたくさん含んだ、おいしい煮物です。
その他の鉄分を含む食品です。
豚レバー、煮干し、しじみ、その他にも魚類、緑黄野菜、
海藻類、大豆などが多く含まれています。
■ 鉄分を含む食べ物と必要量
1日に必要な摂取量ワンポイントアドバイス
成人男性の場合は1日あたり12mg
成人女性の場合は1日あたり15mg女性が男性よりも摂取する量が
多いのは、生理による出血で
体外に鉄分が放出してしまう
からなんです！チェック！
■ これでもあなたは鉄分を軽視しますか？
一般的に鉄分が不足すると貧血が起こりやすくなるのは
みなさん知っていると思いますが、その貧血が原因で動悸や息切れ
疲れやすい、頭痛、めまい、下痢、食欲不振、などの症状がでてきます。
身近なようで実は１番軽視されがちな貧血が原因で
全身のだるさやめまい、頭痛に悩まされる女性が多いと聞きます。
その数なんと！成人女性の場合は10人に1人
若い人になると3～4人に1人の割合です。
しかも貧血の裏には恐ろしい病気が隠れている場合が
あります。それが子宮筋腫、子宮内膜症、胃潰瘍、胃がん、
大腸がんなどが挙げられます。
貧血が酷い人になると日常生活に支障がでるくらいです。
たかが貧血と思わず、必ず掛かりつけのお医者さんに
診てもらいましょう。
放っておくと大変なことになるかもしれませんよ！
■ 生活を改善すれば貧血予防になる
貧血の中でも１番多い、鉄欠乏性貧血は生活習慣を改善
するだけでも予防に繋がります。
特にこんな方は鉄分を積極的にとりましょう。
・偏食や無理なダイエットが原因で鉄分が不足している。
・成長期の人、妊娠中の方は鉄分の量が普通より多くなります。
・不規則な仕事、生活をしている方は、貧血になりやすくなります。
・激しい運動をする方。
【貧血予防方法】
・鉄分を多く含んだ食べ物をとる。
・バランスを考えた食事を心がける
・コーヒーは食事と時間をずらしてとる。
（コーヒーに含まれるタンニンが鉄分の吸収を悪くします）
・適度に運動する。
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