Is Your Iron Intake Sufficient? 您的铁摄入足够吗？

广东疾控 · 公众号 · 养生 · 2017-06-09 21:41

正文

Although the majority of Americans consume sufficient amounts of most nutrients, some nutrients are consumed by many individuals in amounts below the Estimated Average Requirement or Adequate Intake levels. These include potassium, dietary fiber, choline, magnesium, calcium, and vitamins A, D, E, and C. Iron also is underconsumed by adolescent girls and women ages 19 to 50 years.

虽然大部分美国人都能摄入足够的主要营养，但仍又一部分的营养素摄入是低于平均摄入量或适当摄入水平。这些营养素包括钾、膳食纤维、胆碱、镁、钙，以及维生素A、D、E和C。在19到50岁的女性人群中铁的摄入也是不足。

Low intakes for most of these nutrients occur within the context of unhealthy overall eating patterns, due to low intakes of the food groups— vegetables, fruits, whole grains, and dairy—that contain these nutrients.

这些营养素的低摄入是由不健康的饮食习惯造成的，因为含有这些营养素的食物组群的摄入量低——包括蔬菜、水果、全谷类食品以及奶制品。

For young children, women capable of becoming pregnant, and women who are pregnant, low intake of iron also is of public health concern.

对于小孩、有能力怀孕的女性以及孕妇来说，铁摄入量低也是一个公众健康问题。

Substantial numbers of women who are capable of becoming pregnant, including adolescent girls, are at risk of iron- deficiency anemia due to low intakes of iron. To improve iron status, women and adolescent girls should consume foods containing heme iron, such as lean meats, poultry, and seafood, which is more readily absorbed by the body.

大部分有能力怀孕的女性，包括青春期的女孩，由于铁摄入量低，她们有缺铁性贫血的风险。要改善铁的状况，妇女和少女应食用含有血红素铁的食物，如瘦肉、家禽和海鲜，它们更容易被身体吸收。

Additional iron sources include legumes (beans and peas) and dark-green vegetables, as well as foods enriched or fortified with iron, such as many breads and ready-to-eat cereals. Absorption of iron from non-heme sources is enhanced by consuming them along with vitamin C-rich foods. Women who are pregnant are advised to take an iron supplement when recommended by an obstetrician or other health care provider.

额外的铁来源包括豆类（大豆和豌豆）以及深绿色蔬菜，以及富含铁或强化铁的食物，如许多面包和即食麦片。不含血红素的食物与富含维生素C的食物共同食用时，能增加铁的吸收。孕妇在产科医生或其他保健医生的推荐下，可以食用铁补充剂。

Recommended Iron Intake Goals for Age-Sex Group

不同年龄/性别人群铁推荐摄入量

（来源：2015-2020美国居民膳食指南）

（感谢世界卫生组织新发传染病监测研究与培训合作中心陈伟师博士提供专业指导）

统筹：宁可儿

翻译：曦檬子

美编：晓马哥

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