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ברזל

דניאלה חיימוב - דיאטנית קלינית

חשיבות
מינרל חיוני המהווה מרכיב עיקרי בהמוגלובין בתאי הדם האדומים, האחראי על הובלת החמצן מהריאות לשרירים ולתאים אחרים בגוף.
במהלך פעילות גופנית השרירים זקוקים לחמצן ליצירת אנרגיה, ולכן מחסור בברזל עלול לגרום לעייפות ולירידה בביצועים.

מקורות המזון
מהחי (ברזל HEME): בשר אדום, עוף, דגים (טונה, סלמון), איברים פנימיים.
מהצומח (ברזל לא-HEME): עדשים, חומוס, ירקות ירוקים, טופו, קינואה, אגוזים, דגנים מלאים, צימוקים, גרעיני חמניה ודלעת.
שיפור ספיגה: מומלץ לשלב עם ויטמין C (פירות הדר, פלפל אדום, תותים).

סוגי תוספי ברזל
תוספי ברזל סולפט או גלוקונט.
קפסולות מצופות להפחתת תופעות לוואי במערכת העיכול.

תזמון מומלץ
מומלץ לצרוך תוסף ברזל על בטן ריקה, אך אם יש רגישות במערכת העיכול, ניתן לקחת עם הארוחה.
להימנע משתיית קפה ומוצרי חלב או תה בשעתיים לפני ואחרי הצריכה.

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