【文章內(nèi)容簡介】 r diet in an effort to control weight, they may not consume enough ironrich food, and are liable to experience a deficiency. 而且由于女性常常為了控制體重而節(jié)食從而未能攝取足夠的含鐵豐富的食物結(jié)果可能導(dǎo)致缺鐵。 The average woman takes in only two thirds of the remended daily allowance of iron, notes another expert. 另一名專家指出“普通女性每天攝入的鐵只是應(yīng)攝入量的三分之二?！? For a woman who already has a poor iron status, any additional iron loss from exercise may be enough to tip her over the edge into a more serious deficiency, notes the expert. 他指出“對于那些已經(jīng)缺鐵的女性任何因鍛煉而產(chǎn)生的更多鐵質(zhì)流失都足以導(dǎo)致體內(nèi)缺鐵狀況的惡化?！?Exercise can result in iron loss through a variety of mechanisms. 運(yùn)動可能通過多種機(jī)制導(dǎo)致鐵流失。 Some iron is lost in sweat, and, for unknown reasons, intense endurance exercise is sometimes associated with bleeding of the digestive system. 有些鐵隨汗液流失。另外由于某些未知的原因高強(qiáng)度的耐力運(yùn)動有時會引起消化系統(tǒng)內(nèi)出血。 Athletes in highimpact sports such as running may also lose iron through a phenomenon where small blood vessels in the feet leak blood. 運(yùn)動員從事跑步之類高強(qiáng)度劇烈運(yùn)動也可能會因為足部血管失血的現(xiàn)象而使鐵質(zhì)流失。 There are three stages of iron deficiency. 缺鐵分為三個階段 The first and most mon is having low iron reserves, a condition that typically has no symptoms. 第一也即最常見的階段是鐵質(zhì)儲量不足。這一階段一般沒有癥狀。 Fatigue and poor performance may begin to appear in the second stage of deficiency, when not enough iron is present to form the molecules of blood protein that transport oxygen to the working muscles. 到了缺鐵的第二階段就會出現(xiàn)疲倦和力不從心此時體內(nèi)已沒有足夠的鐵來形成血蛋白分子將氧輸至運(yùn)動肌肉。 In the third and final stage, people often feel weak, tired, and out of breath—and exercise performance is severely promised. 在第三即最后階段人常常感到虛弱、疲乏無力、喘不過氣運(yùn)動成績大打折扣。 People think that if they39。re not at the third stage, nothing is wrong, but that39。s not true, says John L. Beard, who helped design the Purdue study. “人們認(rèn)為只要不到第三階段就不會有什么問題。這種想法是不對的。” 幫助設(shè)計普渡大學(xué)研究的約翰L. 比爾德說。 You39。re not in stage 3 until your iron reserves go to zero, and if you wait until that point, you39。re in trouble. “只有當(dāng)你的鐵儲量為零時你才會進(jìn)入第三階段。而你若坐等到這個時候你的麻煩就大了?！? However, most people with low iron reserves don39。t know they have a deficiency, because traditional methods of calculating the amount of iron in blood (by checking levels of the blood protein that transports oxygen) are not sufficient, Beard states. 然而比爾德指出大多數(shù)鐵質(zhì)儲量低的人并未意識到自己缺鐵因為傳統(tǒng)的檢測血液中鐵含量的方法──檢驗血液中輸送氧氣的血蛋白的含量──是不夠的。 Instead, it39。s important to check levels of a different pound, which indicate the amount of storage of iron in the blood. 其實有必要檢查血液中另一種混合成分的含量它可以顯示血液中的鐵含量。 While active, childbearing age women are most likely to have low iron stores, he notes, Men are not safe, especially if they don39。t eat meat and have a high level of physical activity. 他還指出雖然積極鍛煉的育齡婦女最有可能鐵含量低“但男性也并非不缺鐵尤其是在他們不吃肉類而又從事高強(qiáng)度的體力活動的情況下。” (An estimated 15 percent of male long distance runners have low iron stores.) Beard and other experts say it39。s advisable for people in these groups to have a 31yearly/31 blood test to check blood iron reserves. 估計有15%的男性長跑運(yùn)動員鐵含量低。比爾德和其他專家都說對這些人而言最好每年驗一次血以測定血液中的鐵含量。 If iron levels are low, talk with a physician to see if the deficiency should be corrected by modifying your diet or by taking supplements. 如果鐵含量低就要去看醫(yī)生以確定是否該通過調(diào)整飲食或服用鐵質(zhì)補(bǔ)劑來校正不足。 In general, it39。s better to undo the problem by adding more ironrich foods to the diet, because iron supplements can have serious shortings. Supplements may produce a feeling of wanting to throw up, and may be poisonous in some cases. 一般說來解決問題的最好方法是在食譜中增加含鐵豐富的食物因為鐵質(zhì)補(bǔ)劑可能存在嚴(yán)重缺陷。“服用鐵質(zhì)補(bǔ)劑可能使人想嘔吐有時甚至還會引起中毒。 The best sources of iron, and the only sources of the form of iron most readily absorbed by the body, are meat, chicken, and fish. 最好的鐵來源以及唯一最易為身體所吸收的鐵來源是肉、雞和魚。 Good sources of other forms of iron include dates, beans, and some leafy green vegetables. 其他較好的鐵質(zhì)來源包括棗、豆類和一些多葉綠色蔬菜?！? Select breads and cereals with the words 39。ironadded39。 on the label, writes sports diet expert Nancy Clark. “選擇那些標(biāo)有?加鐵?字樣的面包和麥片?！?運(yùn)動營養(yǎng)專家南?？死藢懙廓?This added iron supplements the small amount that naturally occurs in grains. Eat these foods with plentiful Vitamin C (for example, drink orange juice with cereal or put a tomato on a sandwich) to enhance the amount of iron absorbed. “這些增加的鐵質(zhì)補(bǔ)充了谷物中自然含鐵量的不足。將這些食物與含有大量維生素C的食物一起食用──比如吃麥片時喝橘子汁?；蛟谌髦蝺?nèi)夾