{"id":381781,"date":"2022-10-16T10:59:40","date_gmt":"2022-10-16T08:59:40","guid":{"rendered":"https:\/\/www.apo-discounter.pl\/blog\/?p=381781"},"modified":"2022-11-24T11:07:25","modified_gmt":"2022-11-24T10:07:25","slug":"jak-poprawic-wchlanianie-zelaza","status":"publish","type":"post","link":"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/jak-poprawic-wchlanianie-zelaza\/","title":{"rendered":"Jak poprawi\u0107 wch\u0142anianie \u017celaza?"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2022\/11\/Jak-poprawic-wchlanianie-zelaza.jpg\" alt=\"jak poprawi\u0107 wch\u0142anianie \u017celaza\" \/><\/p>\n<p class=\"post_content\">Na wch\u0142anianie \u017celaza ma wp\u0142yw nie tylko rodzaj wybieranych produkt\u00f3w, ale tak\u017ce spos\u00f3b przygotowywania i komponowania posi\u0142k\u00f3w. Najlepiej przyswajalnym \u017ar\u00f3d\u0142em \u017celaza jest \u017celazo hemowe obecne w produktach zwierz\u0119cych. Zmagaj\u0105c si\u0119 z niedoborem \u017celaza i anemi\u0105 warto wi\u0119c wzbogaci\u0107 jad\u0142ospis w produkty takie jak w\u0105tr\u00f3bka, czerwone mi\u0119so, kurczak, indyk, ryby czy owoce morza. Bogate w \u017celazo s\u0105 r\u00f3wnie\u017c warzywa, owoce, produkty zbo\u017cowe, np. soja, soczewica, buraki, broku\u0142y, pietruszka, szpinak, jarmu\u017c, kasze (gryczana, jaglana), orzechy, porzeczki, brzoskwinie. Pochodz\u0105ce ze \u017ar\u00f3de\u0142 ro\u015blinnych \u017celazo niehemowe jest jednak s\u0142abiej przyswajane przez organizm (oko\u0142o 5-10%).<\/p>\n<p class=\"post_content\">Witamina C to jedna z najwa\u017cniejszych witamin, kt\u00f3re poprawiaj\u0105 wch\u0142anianie \u017celaza zar\u00f3wno w postaci hemowej i niehemowej. Oba sk\u0142adniki warto wi\u0119c \u0142\u0105czy\u0107 w posi\u0142kach zar\u00f3wno mi\u0119snych jak i wegetaria\u0144skich dodaj\u0105c do nich np. sur\u00f3wk\u0119. W podobny spos\u00f3b dzia\u0142aj\u0105 tak\u017ce kiszonki, kt\u00f3re obni\u017caj\u0105 pH \u017co\u0142\u0105dka. Ponadto na przyswajanie \u017celaza korzystnie wp\u0142ywaj\u0105 beta-karoten oraz kwas foliowy.<\/p>\n<p class=\"post_content\">Podobnie jak spo\u017cycie niekt\u00f3rych produkt\u00f3w warto zwi\u0119kszy\u0107, innych nale\u017cy unika\u0107. Do wyst\u0119powania niedoboru \u017celaza mog\u0105 przyczynia\u0107 si\u0119 fityniany. Sole kwasu fitynowego wyst\u0119puj\u0105 m.in. w nasionach ro\u015blin str\u0105czkowych, zbo\u017cach i orzechach. Posiadaj\u0105 w\u0142a\u015bciwo\u015bci chelatuj\u0105ce i tworz\u0105 z \u017celazem nierozerwalne kompleksy. Dzi\u0119ki odpowiednim sposobom przygotowywania posi\u0142k\u00f3w mo\u017cna jednak przeciwdzia\u0142a\u0107 temu zjawisku. W przypadku nasion ro\u015blin str\u0105czkowych zaleca si\u0119 ich moczenie, zanim zostan\u0105 ugotowane, moczy\u0107 warto tak\u017ce np. p\u0142atki owsiane. Ilo\u015b\u0107 kwasu fitynowego w produktach spo\u017cywczych, a tym samym jego dzia\u0142anie pomog\u0105 os\u0142abi\u0107 tak\u017ce wykorzystywane podczas przygotowywania posi\u0142k\u00f3w procesy takie jak fermentowanie, gotowanie, kie\u0142kowanie.<\/p>\n<p class=\"post_content\">Na wch\u0142anianie wapnia \u017ale wp\u0142ywa ponadto wap\u0144, dlatego do posi\u0142k\u00f3w bogatych w \u017celazo nie nale\u017cy dodatkowo spo\u017cywa\u0107 nabia\u0142u. Warto r\u00f3wnie\u017c zachowywa\u0107 odst\u0119p pomi\u0119dzy \u017celazem a produktami wysokob\u0142onnikowymi.<\/p>\n<p class=\"post_content\">Wa\u017cne jest tak\u017ce to, co pijemy w trakcie i po posi\u0142ku. Podczas gdy napoje zawieraj\u0105ce tein\u0119 i polifenole takie jak: kawa, herbata, czerwone wino os\u0142abiaj\u0105 wch\u0142anianie \u017celaza, bogaty w witamin\u0119 C sok z porzeczki lub pomara\u0144czy mo\u017ce je wzmocni\u0107. Kaw\u0119 czy herbat\u0119 nale\u017cy wypi\u0107 nie wcze\u015bniej ni\u017c oko\u0142o 1-2 godziny po posi\u0142ku.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Na wch\u0142anianie \u017celaza ma wp\u0142yw nie tylko rodzaj wybieranych produkt\u00f3w, ale tak\u017ce spos\u00f3b przygotowywania i komponowania posi\u0142k\u00f3w. Najlepiej przyswajalnym \u017ar\u00f3d\u0142em \u017celaza jest \u017celazo hemowe obecne w produktach zwierz\u0119cych. Zmagaj\u0105c si\u0119 z niedoborem \u017celaza i anemi\u0105 warto wi\u0119c wzbogaci\u0107 jad\u0142ospis w produkty takie jak w\u0105tr\u00f3bka, czerwone mi\u0119so, kurczak, indyk, ryby czy owoce morza. Bogate w \u017celazo [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":381782,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25679,1264],"tags":[],"class_list":["post-381781","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pytania-i-odpowiedzi","category-vademecum"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak poprawi\u0107 wch\u0142anianie \u017celaza - Apo-Discouunter.pl<\/title>\n<meta name=\"description\" content=\"Na wch\u0142anianie \u017celaza ma wp\u0142yw nie tylko rodzaj wybieranych produkt\u00f3w, ale tak\u017ce spos\u00f3b przygotowywania i komponowania posi\u0142k\u00f3w. Najlepiej przyswajalnym \u017ar\u00f3d\u0142em \u017celaza jest \u017celazo hemowe obecne w produktach zwierz\u0119cych.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/jak-poprawic-wchlanianie-zelaza\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak poprawi\u0107 wch\u0142anianie \u017celaza - Apo-Discouunter.pl\" \/>\n<meta property=\"og:description\" content=\"Na wch\u0142anianie \u017celaza ma wp\u0142yw nie tylko rodzaj wybieranych produkt\u00f3w, ale tak\u017ce spos\u00f3b przygotowywania i komponowania posi\u0142k\u00f3w. Najlepiej przyswajalnym \u017ar\u00f3d\u0142em \u017celaza jest \u017celazo hemowe obecne w produktach zwierz\u0119cych.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/jak-poprawic-wchlanianie-zelaza\/\" \/>\n<meta property=\"og:site_name\" content=\"blog.apo-discounter.pl\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/apteka.apodiscounter\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-16T08:59:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-24T10:07:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2022\/11\/Jak-poprawic-wchlanianie-zelaza.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1060\" \/>\n\t<meta property=\"og:image:height\" content=\"350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Katarzyna \u015awiderska\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"Katarzyna \u015awiderska\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/jak-poprawic-wchlanianie-zelaza\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/jak-poprawic-wchlanianie-zelaza\\\/\"},\"author\":{\"name\":\"Katarzyna \u015awiderska\",\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/#\\\/schema\\\/person\\\/7b3f2204d977d4fbb88e5c495f4b7ed1\"},\"headline\":\"Jak poprawi\u0107 wch\u0142anianie \u017celaza?\",\"datePublished\":\"2022-10-16T08:59:40+00:00\",\"dateModified\":\"2022-11-24T10:07:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/jak-poprawic-wchlanianie-zelaza\\\/\"},\"wordCount\":416,\"publisher\":{\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/jak-poprawic-wchlanianie-zelaza\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/wp-content\\\/uploads\\\/2022\\\/11\\\/Jak-poprawic-wchlanianie-zelaza.jpg\",\"articleSection\":[\"Pytania i odpowiedzi\",\"Vademecum\"],\"inLanguage\":\"pl-PL\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/jak-poprawic-wchlanianie-zelaza\\\/\",\"url\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/jak-poprawic-wchlanianie-zelaza\\\/\",\"name\":\"Jak poprawi\u0107 wch\u0142anianie \u017celaza - Apo-Discouunter.pl\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/jak-poprawic-wchlanianie-zelaza\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/jak-poprawic-wchlanianie-zelaza\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/wp-content\\\/uploads\\\/2022\\\/11\\\/Jak-poprawic-wchlanianie-zelaza.jpg\",\"datePublished\":\"2022-10-16T08:59:40+00:00\",\"dateModified\":\"2022-11-24T10:07:25+00:00\",\"description\":\"Na wch\u0142anianie \u017celaza ma wp\u0142yw nie tylko rodzaj wybieranych produkt\u00f3w, ale tak\u017ce spos\u00f3b przygotowywania i komponowania posi\u0142k\u00f3w. 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