How To Maintain The Level Of Iron?
February 20, 2011 | 
Author Recharge strategic reserves of iron during the day so that never to sag.
Here are some advises from the catering specialists in sports nutrition, dietitians and doctors.
08.00 couple pieces of bread made of the households, baked beans and a glass of orange juice will provide the armor for half a day. Vitamin C contained in the juice will help to absorb three times more iron from the toast – about 5 mg. It is what you need to start the day.
09.00 The recommended daily intake of iron for an adult man is 8.7 mg, so you’re in the right way, but you have to wait with the first cup of coffee until this hour. Coffee polyphenols interfere with iron absorption reducing it by 73%. Procrastination with the first cup just has to solve this problem.
11.30 tea at work (black, green, herbal) because of tannins containing makes the iron hard accessible. But if you put a lemon in your cup the negative effect can be neutralized.
13.00 The anteprandial jogging has not only advantages but also disadvantages. Almost 20% of runners have low iron levels because of hemolysis, that is, the decay of red blood cells, which occurs when kicked to the ground while running. The average runner makes 600 such strikes per km, which leads to a loss of 0.5 mg of iron. Running on the softer surface will slow the loss to 0.1 mg / km.
14.30 Lunch. The darker the meat the more iron in it: for example, chicken leg exceeds the breast at the iron content, but beef or lamb is still better. The meat just makes you stronger, if you will eat it together with legumes – beans or lentils. They help to deal with phytic acid, which interferes with iron absorption.
16.00 the work is humming. It is true that people with iron deficiency have a lower IQ than those who consume a posited daily rate: Iron helps to deliver oxygen to different parts of the body, particularly in the brain. A small tile of dark chocolate (cocoa no less than 60%) contains 1.75 mg of iron: more than enough to cheer up your head.
17.00 Intensive training provokes the loss of iron. Going to the gym after work – start to prepare for an hour before your workout. 10 almonds or 35 cashews would be enough to make up for loss of 2 mg of iron, which is expected.
20.00 let the dinner bring you pleasure than the thoughts about whether is it rich with iron. Get the final portion of an important trace element together with a large green apple.
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