심한 열감기 이후 rash가 생겨 걱정하는 사이에
9 month checkup이 돌아왔다.
아침에 병원가려니 이틀동안 온몸을 덮었던 rash가 싹 사라지는건 뭐라니..
암튼 다 말끔이 없어져 정말 다행이다..!
역시 몸무게는 20lb, 10kg 가 조금 넘고.. 95%.
키, 머리 둘레 전부다 95%.
뭐 전체적으로 정말 big girl이다..
오늘 피검사도 했는데 살짝 iron이 더 필요하덴다.
혹 소화 힘들까, 변비 걸릴까해서 고기를 좀 덜 줬더니.. 쩝
iron이 많이 들어있는 음식들을 오늘부터 찾아 좀 잘 챙겨줘야겠다.
아 참 글구 seasonal flu shot맞았다. 한달뒤에 boosting으로 한번 더 맞아야 한덴다.
감기 앓지 말자, 나윤..!
다음 visit은 돌 지난후.. 아.. 세월 진짜 빠르구나!!!!
meat -- chicken, pork, turkey and, of course, beef
flaxseed
wheat germ
blackstrap molasses
lentils and legumes -- black beans, kidney beans, etc.
soybeans
dried prunes
cornmeal
steel-cut oatmeal
egg yolk
fruit -- red bananas, strawberries, blueberries, raspberries
vegetables -- kale, broccoli, collard and romaine lettuce don't contain oxalic acid, which is what makes the iron in greens like spinach poorly absorbed.
One more tip: Cooking food in cast-iron pans also will add iron to your food, particularly if it's a food high in vitamin C (like tomatoes).
-----------------------------------------------
Food Miligrams of iron per 100 g food food portion containing 1 mg of iron
chicken/beef liver 8.8 10 grams
cooked beef 5.5 15 grams
cooked turkey meat 4.8 20 grams
sardines 4.0 25 grams
tuna fish in oil 1.2 1/2 can
cooked chicken 0.8 1 drumstick/leg or 1/8 of the chicken
REMEMBER: IRON FROM RAW FOOD IS ABSORBED BETTER!
Food Miligrams of iron per 100 g food food portion containing 1 mg of iron
pure tehina/tehini 9.0 2 teaspoons
sesame halva 6.0 15 grams
tehina sald or prepared tehini 4.9 2 tablespoons
oat flakes 4.5 2 tablespoons (before cooking)
almonds 4.4 15 pieces
dried figs 4.0 2 pieces
cooked spinach 3.5 1/ cup
humous 2.6 3 tablespoons
cooked garbanzo beans 2.4 1/4 cup
cooked dry beans 2.3 1/4 cup
cooked lentils 2.2 1/3 cup
dried dates 1.7 4 dates
brown bread 1.7 2 slices
cooked green peas 1.4 1/2 cup
cooked potato 1.4 1/2 potato
Other Foods With High Levels of Iron
Vegetables and fruit
Servings and iron content
Collard greens, kale, mustard, beet, or turnip greens 1/2 cup contains 2 mg
Cooked peas 1 cup contains 3 mg
Spinach 1 cup contains 4 mg
Dried apricots 1 cup contains 7.2 mg
Dried peaches 1 cup contains 9.6 mg
Prunes 1 cup contains 3.8 mg
Raisins 1 cup contains 5.1 mg
Beans
Servings and iron content
Kidney, lima, navy, black, pinto, soy beans, and lentils 1 cup contains 5.0 mg
Iron Fortified Whole Grains
Servings and iron content
Cereals, breads, enriched rice, and pasta 1 cup contains 1-16 mgs
Other
Servings and iron content
Egg 1 egg contains 0.7 mg
Blackstrap molasses 1 tablespoon contains 5.0 mg
9 month checkup이 돌아왔다.
아침에 병원가려니 이틀동안 온몸을 덮었던 rash가 싹 사라지는건 뭐라니..
암튼 다 말끔이 없어져 정말 다행이다..!
역시 몸무게는 20lb, 10kg 가 조금 넘고.. 95%.
키, 머리 둘레 전부다 95%.
뭐 전체적으로 정말 big girl이다..
오늘 피검사도 했는데 살짝 iron이 더 필요하덴다.
혹 소화 힘들까, 변비 걸릴까해서 고기를 좀 덜 줬더니.. 쩝
iron이 많이 들어있는 음식들을 오늘부터 찾아 좀 잘 챙겨줘야겠다.
아 참 글구 seasonal flu shot맞았다. 한달뒤에 boosting으로 한번 더 맞아야 한덴다.
감기 앓지 말자, 나윤..!
다음 visit은 돌 지난후.. 아.. 세월 진짜 빠르구나!!!!
meat -- chicken, pork, turkey and, of course, beef
flaxseed
wheat germ
blackstrap molasses
lentils and legumes -- black beans, kidney beans, etc.
soybeans
dried prunes
cornmeal
steel-cut oatmeal
egg yolk
fruit -- red bananas, strawberries, blueberries, raspberries
vegetables -- kale, broccoli, collard and romaine lettuce don't contain oxalic acid, which is what makes the iron in greens like spinach poorly absorbed.
One more tip: Cooking food in cast-iron pans also will add iron to your food, particularly if it's a food high in vitamin C (like tomatoes).
-----------------------------------------------
Food Miligrams of iron per 100 g food food portion containing 1 mg of iron
chicken/beef liver 8.8 10 grams
cooked beef 5.5 15 grams
cooked turkey meat 4.8 20 grams
sardines 4.0 25 grams
tuna fish in oil 1.2 1/2 can
cooked chicken 0.8 1 drumstick/leg or 1/8 of the chicken
REMEMBER: IRON FROM RAW FOOD IS ABSORBED BETTER!
Food Miligrams of iron per 100 g food food portion containing 1 mg of iron
pure tehina/tehini 9.0 2 teaspoons
sesame halva 6.0 15 grams
tehina sald or prepared tehini 4.9 2 tablespoons
oat flakes 4.5 2 tablespoons (before cooking)
almonds 4.4 15 pieces
dried figs 4.0 2 pieces
cooked spinach 3.5 1/ cup
humous 2.6 3 tablespoons
cooked garbanzo beans 2.4 1/4 cup
cooked dry beans 2.3 1/4 cup
cooked lentils 2.2 1/3 cup
dried dates 1.7 4 dates
brown bread 1.7 2 slices
cooked green peas 1.4 1/2 cup
cooked potato 1.4 1/2 potato
Other Foods With High Levels of Iron
Vegetables and fruit
Servings and iron content
Collard greens, kale, mustard, beet, or turnip greens 1/2 cup contains 2 mg
Cooked peas 1 cup contains 3 mg
Spinach 1 cup contains 4 mg
Dried apricots 1 cup contains 7.2 mg
Dried peaches 1 cup contains 9.6 mg
Prunes 1 cup contains 3.8 mg
Raisins 1 cup contains 5.1 mg
Beans
Servings and iron content
Kidney, lima, navy, black, pinto, soy beans, and lentils 1 cup contains 5.0 mg
Iron Fortified Whole Grains
Servings and iron content
Cereals, breads, enriched rice, and pasta 1 cup contains 1-16 mgs
Other
Servings and iron content
Egg 1 egg contains 0.7 mg
Blackstrap molasses 1 tablespoon contains 5.0 mg
최근 덧글