• 21 7 月, 2023
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一個人的能量高低,其實取決於血液中「鐵」含量的多寡,一旦缺乏,體力、專注力都會下降,不但嚴重影響生活品質和工作效率,對於「減肥從沒成功」的人來說,缺鐵也可能正是一直減肥失敗、水腫難消的主因,由於身體的機能運作與代謝系統容易出現問題,導致新陳代謝減緩,還會讓妳有氧運動變無氧白工!

缺鐵症狀多,更是讓人難以成功減肥的一個元素!「鐵」就如同人體的「脂肪助燃劑」,因為它負責的血液中的氧氣運輸和身體能量代謝。所以當血液中含鐵量不足,身體就會處於缺氧狀態,讓人感到疲憊無力、腦袋昏沉,做什麼事情都提不起勁兒,並且伴隨著血液循環不佳和基礎代謝率下降等問題。這種生理危機會大幅影響新陳代謝,導致脂肪細胞無法被有效分解和代謝,造成脂肪在體內不斷積聚,讓瘦身變得難上加難!

缺鐵是「減肥剋星」 造成妳水腫難消、肥油難減!

瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
缺鐵是「減肥剋星」 造成妳水腫難消、肥油難減!

也許妳不胖,但整天卻面對著令人苦惱的水腫問題,不但臉蛋浮腫泡泡的,腫到雙眼皮變單眼皮、小臥蠶變成大眼袋,就算拼命喝咖啡、喝紅豆水也都不見改善,化妝更是怎麼遮都遮不住水腫的痕跡。注意了!這可能正是妳的身體正在發出的紅色缺鐵警報!

缺鐵是「水腫成因」的幕後黑手!當身體缺乏鐵,代表「血液運氧量不足」,血紅素無法有效攜帶氧氣到全身,導致血液循環效率不佳。這樣一來,體內的代謝廢物無法順利排除,累積到一定程度就容易產生身體的「水腫問題」。

我們都知道,「有氧運動」是最佳的減肥方式,而「鐵」恰好負責血液中的氧氣運輸和身體能量代謝。換句話說,當人體缺鐵,新陳代謝就會變得緩慢,血液無法有效攜帶氧氣到全身,使辛苦半天的「有氧運動」瞬間變成「無氧運動」,燃燒卡路里效率大打折扣,讓脂肪細胞繼續囤積在體內,結果就是運動滿身大汗、疲憊不堪,卻通通都做了白工!

另一方面,我們的身體本來就有自己的分解脂肪機制,但因為缺鐵,這個機制效率變得不彰,導致脂肪細胞無法被有效分解和代謝,使脂肪繼續在體內積聚,也讓瘦身變得更加困難!

多數女性攝取「鐵質」不達標 引發缺鐵性貧血!

瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
多數女性攝取「鐵質」不達標 引發缺鐵性貧血!

根據統計,平均每二位女性就有一位鐵質攝取不足,在台灣約2%的民眾罹有缺鐵性貧血,女性則是男性的2倍多!衛生福利部國民營養健康狀況變遷調查報告也顯示,鐵質是臺灣人第四大缺乏的營養素,而「缺鐵」是血紅素不足的主要因素之一,會讓妳日常生活中容易頭暈、感覺疲勞,甚至是嚴重頭痛,即可能是血紅素不足導致的「缺鐵性貧血」所引起。

鐵質是血紅素組成的重要成分,而血紅素則負責運送血液中的氧氣到身體全身,而女性每天都會隨尿液和汗液排出1毫克,而每個月生理期時更會排出10~25毫克的鐵質。如果身體缺乏足夠的鐵質,容易導致貧血的現象。貧血是由於紅血球中的血紅素水平降低,無法有效攜帶足夠的氧氣到身體各部位,缺鐵症狀包括疲勞、無力、頭暈、心跳加快等不適症狀。

瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
如果身體缺乏足夠的鐵質,容易導致貧血的現象

哪些人容易得「缺鐵性貧血」?

瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
女性很容易會有缺鐵性貧血,主要是體內儲存的鐵質,會因為每次經期而耗損

女性很容易會有缺鐵性貧血,主要是體內儲存的鐵質,會因為每次經期而耗損,需要特別關注鐵質攝取,以確保身體的鐵含量維持在正常水準,避免發生缺鐵性貧血及其相關的健康問題。

以下是容易得缺鐵性貧血的人群:

  1. 有子宮內膜異位或肌瘤問題的女性:月經期間的大量出血導致鐵質耗損,特別是對於子宮內膜異位或肌瘤問題的女性,月經出血量可能更多,使得缺鐵性貧血的風險增加。
  • 孕婦:孕婦需要供應胎兒所需的鐵質,用於胎兒的成長和發育。由於孕期血容量增加,孕婦需要更多的鐵質來支持血紅蛋白的合成。
  • 3歲以下嬰幼兒:在此年齡段,嬰幼兒可能因為牛奶中的鐵質不足,且未適時添加含有鐵質的副食品,導致缺鐵性貧血的發生。
  • 素食或為瘦身節食的人:素食者因主要依賴植物性食物,其含有的非血基質鐵吸收效率較低,容易出現缺鐵情況。同時,為了控制體重,一些人可能進行節食,導致攝取的鐵質量不足。
  • 老年人:老年人可能因為牙齒不好、進食量減少,尤其是嚼不動肉類,使得鐵質攝取不足,並容易發生缺鐵性貧血。
瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
需要特別關注鐵質攝取,以確保身體的鐵含量維持在正常水準,避免發生缺鐵性貧血

缺鐵會影響減重效果 導致代謝循環低落、脂肪堆積!

瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
缺鐵會影響減重效果 導致代謝循環低落、脂肪堆積!

貧血者之所以不容易減重,主要與血紅素的原料——鐵質不足有關。事實上,鐵原子是人體形成血紅素的重要成分之一。缺鐵時,會造成血紅素分子無法攜帶足夠的氧氣到全身,造成血液循環效率不佳,導致體內廢物無法順利排除。一旦體內代謝廢物累積到一定程度時,就容易造成身體的水腫問題,尤其好發於下半身。

貧血也會導致人體的基礎代謝率降低。特別是,當人體因貧血導致缺氧時,脂肪細胞裡負責分解脂肪的脂肪酵素無法正常運作,便會導致多餘的脂肪蓄積體內,同時,因為基礎代謝率太低,會形塑出不易瘦的體質。因此,適當的鐵質攝取還有助於維持身體的基礎代謝率。

此外,在減重的過程中,維持適當的血紅素含量和補充足夠的鐵質非常重要。而減重通常涉及有氧運動,例如跑步、游泳或騎自行車,這些運動需要大量的氧氣供應,以燃燒脂肪和提供能量。如果身體缺乏足夠的血紅素,導致氧氣運輸不足,可能會影響運動表現和減重效果。

缺鐵還會釀成肥胖體質!脂肪發炎訊號影響鐵吸收

瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
缺鐵還會釀成肥胖體質!脂肪發炎訊號影響鐵吸收

根據2015年美國臨床營養學期刊研究發現(研究連結),體重過重、肥胖的女性,鐵吸收率只有正常體重女性的3分之2

研究發現,缺鐵的人運送氧氣的效能較差,而發胖者更可能有缺鐵風險。這是因為體內脂肪過多會釋出發炎訊號,進而促使肝臟生成鐵調節蛋白,這導致鐵質吸收減少且細胞內鐵的釋放受阻,最終可能導致身體缺鐵和缺氧的狀態。

另外,缺乏運動的人可能由於心肺功能下降,削弱人體吸收氧氣的能力,導致血液循環變差,細胞獲得氧氣的速度變慢。至於生病、年紀大等因素也會影響人體吸收與運送氧氣的效能,尤其壓力過大時,身體耗氧量會增加2至3倍,當供氧量不足就會導致缺氧,連帶影響各項機能運作。因此,平日若可多補充鐵質,不僅能提高身體含氧量,增加細胞代謝力,更可調節生理機能。

成年人一天要補充幾克鐵?

一天要攝取多少鐵才夠呢?不同年紀、性別都有差異,以下是不同組別人士每日鐵質的建議攝取量:

不同組別人士每日鐵質的建議攝取量
資料來源: 2013年版中國居民膳食營養素參考攝入量

素食主義者需特別留意!攝取1.8倍鐵質避免缺鐵

素食主義者需特別留意!攝取1.8倍鐵質避免缺鐵

由於素食主義者只依賴植物性食物,其中的非血紅素鐵吸收率相對較低,因此需要攝取比非素食者更多的鐵質,以確保足夠的鐵質供應。

根據美國國家衛生研究院(National Institutes of Health, NIH)的推薦,成年女性每日攝取約18毫克的鐵質,但對於素食主義者,每日攝取鐵質的推薦值可增加到1.8倍,約32毫克左右,以確保足夠的鐵質吸收。這樣可以彌補植物性食物中吸收率較低的缺點,確保身體獲得足夠的鐵質,防止缺鐵引起的健康問題。

最好的鐵質來源是動物性食物?

動物性食物含有更容易吸收的血紅素形式的鐵

鐵質來源主要有「動物性」與「植物性」兩類,通常動物性鐵質較容易被身體吸收,是比較好的補鐵來源。動物性食物含有更容易吸收的血紅素形式的鐵,因此在維持足夠鐵質的攝取方面,因此動物性食物通常是較為有效的來源。特別是紅肉和肝臟等動物性食品含有豐富的血紅素鐵,被稱為「血鐵」,其吸收率相對較高。

相較之下,植物性食物中的鐵主要是非血紅素鐵,並且含有植酸、草酸等物質,這些物質可能會抑制鐵的吸收。因此,素食者或偏好植物性食物的人需要特別留意確保足夠的鐵質攝取,也要避免與茶、咖啡共食以免阻礙鐵質被腸胃吸收的機會,並可以通過結合攝取富含維生素C的食物來增加植物性鐵的吸收效率。

補鐵劑成分是什麼?鐵劑推薦選擇哪種?

瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
一般我們常見的市售補鐵劑,可分為二價鐵鐵鹽與三價鐵複合物2種成分

一般我們常見的市售補鐵劑,可分為二價鐵鐵鹽與三價鐵複合物2種成分,對於改善缺鐵性貧血都有所助益。

二價鐵鐵鹽

  • 特點:二價鐵鐵鹽是鐵的一種形式,例如硫酸亞鐵、葡萄糖酸亞鐵等,屬於無機鐵。這些補鐵劑常見於市售的鐵補充產品。
  • 優點:二價鐵鐵鹽在腸道中較易被吸收,特別是在胃酸較高的情況下。它們通常有較高的鐵含量,且價格相對較便宜。
  • 適用情況:二價鐵鐵鹽適用於短期或輕度缺鐵狀況,對於改善缺鐵性貧血和迅速補充鐵質可能更有效。

三價鐵複合物

  • 特點:三價鐵複合物是另一種鐵的形式,例如多糖鐵複合物、蛋白鐵複合物等,屬於有機鐵,這些複合物通常由植物性來源提取。
  • 優點:三價鐵複合物相對於二價鐵鐵鹽,在腸道中的吸收速度較慢,這使得它們對於長期或輕微的鐵補充需求有利。此外,三價鐵複合物通常不會導致某些副作用,例如胃腸不適,常見於二價鐵鐵鹽補充劑。
  • 適用情況:三價鐵複合物適用於長期或輕度缺鐵狀況,以及對於腸道敏感或不耐受二價鐵的人。

在含鐵的食物當中,大部都是以三價鐵離子[Ferric (Fe3+)]的形式存在,但其在pH值大於3以上的環境,是很難被吸收的,相較之下,二價鐵離子[Ferrous iron (Fe2+)]在pH值7-8的十二指腸環境之下,仍然是可溶的,因此是被認為比較容易被吸收。

不過根據《國際血液學雜誌》的一項研究指出,相較三價鐵複合物成分,二價鐵鐵鹽雖然較易被人體吸收,但也有較高機率出現噁心、嘔吐、便秘等副作用。

最佳補鐵時間:飯前、飯後或睡前空腹時間

最佳補鐵時間:飯前、飯後或睡前空腹時間

若真想用鐵劑補充鐵質,推薦飯前1小時或飯後2小時的空腹時刻較容易被身體吸收,或是鐵劑睡前吃也是不錯的選擇,因為空腹時胃的酸度較高,可以幫助鐵更好地被吸收。

一般來說,如果人體真的有缺鐵情況,鐵劑的效果通常會相對迅速。若是真的有缺鐵情形的人,只要服用4-5天即會有效果,能改善疲勞與嗜睡的症狀,而連續服用8周則能讓血液中的鐵含量恢復穩定正常的水準,這有助於改善缺鐵狀態,並確保身體充足的鐵質供應。

身體10個缺鐵症狀

瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
身體缺鐵的10個症狀

1. 容易疲憊、體力差

鐵質是血紅素的重要成分,缺乏鐵質會影響紅血球運送氧氣給全身利用,導致身體疲勞和精神不振。

2. 頭痛、胸痛

美國頭痛基金會(National Headache Foundation)指出,鐵濃度不足,最先會影響腦部的供氧不足,導致腦部血管擴張,可能引發頭痛。另外,缺鐵可能導致血管收縮,這也可能影響到血液循環。在特定情況下,可能會出現心絞痛,這時候可能會伴隨胸痛感。

3. 氣色不佳、臉色蒼白

血紅蛋白會讓臉色看起來紅潤、有氣色,包括嘴唇、下眼皮內側、牙齦等部位,如果妳的這些部位比平常淡白許多,很有可能是有缺鐵問題。

4. 手腳冰冷

如果體內缺乏足夠的鐵質,導致氧氣運送不足。當身體感受到缺氧時,通常會將有限的氧氣優先供應給「重要」的器官,如大腦和心臟,導致周圍的血管收縮,限制了手腳的血流,進而造成手腳感到冰冷的感覺。此外,缺鐵也可能影響身體的新陳代謝和體溫調節,進一步導致手腳感到冰冷。

5. 心悸

鐵可以幫助紅血球運送氧氣,如果缺鐵導致血中氧氣不足,心臟就必須加速工作,打出更多的血液,才能有更多的氧氣被輸送出去,導致心跳加快,容易產生心悸的狀況。

缺鐵可能導致心跳加快,容易產生心悸的狀況

6. 呼吸急促、走路容易喘

若體內缺乏足夠的鐵質,紅血球無法有效地將氧氣送達全身各部位。因此,大腦會優先將氧氣供應給「重要」的器官,而其他部位可能會感到缺氧。儘管進行正常呼吸,卻仍然感到缺氧的現象。若在排除了其他疾病的因素後,持續出現在平常走路時喘氣的情況,有可能是身體缺乏鐵質所致。

7. 掉髮問題

健康的毛囊需要充足的氧氣,缺鐵會影響氧氣的運送,導致毛囊得不到足夠的氧氣和營養,引起頭髮掉落。

8. 舌頭平滑、容易痛

缺鐵除了讓舌頭較無血色外,還會減少紅血球中的肌紅蛋白,這是維持肌肉健康的重要蛋白質。少了肌紅蛋白,妳的舌頭會看起來異常平滑,還會因腫脹發炎而感到疼痛。

9. 指甲易斷或有凹陷

如果體內缺乏足夠的鐵質,可能會導致貧血,血液中的氧氣運送不足,進而影響到指甲的生長和健康。指甲的細胞也需要氧氣和營養來保持健康的生長,但由於缺乏足夠的鐵質,血液中的氧氣無法充分運送到指甲,可能導致指甲變得脆弱、容易斷裂或是有凹陷。

由於缺乏足夠的鐵質,血液中的氧氣無法充分運送到指甲,可能導致指甲變得脆弱

10. 不寧腿症候群

大部分不寧腿症候群的患者會感到下肢有奇怪的感覺,形容為「癢癢的」、「麻麻的」,甚至像是「腿裡面有東西在爬」。這種感覺會讓人忍不住想要踢腿或者動一動,而動作會暫時減輕這種奇怪感覺,但一旦停止動作,不寧腿的感覺又會回來。根據美國約翰‧霍普金斯醫學會的研究,有15%的不寧腿症候群患者會出現缺鐵情形。

補鐵吃什麼?盤點富含鐵質的食物!

為了預防貧血,確保足夠的鐵質攝取是關鍵。食物中的鐵主要可分成兩種,一種是「血基質鐵(Heme Iron)」,另一種則是「非血基質鐵(Non-Heme Iron)」。

血基質鐵(Heme Iron)

血基質鐵(Heme Iron)主要存在於動物性食物中
  • 主要存在於動物性食物中,如紅肉(牛肉、羊肉、豬肉)、內臟類食物(豬血、鴨血、肝)等。
  • 血基質鐵是二價鐵,這使得它在人體腸道中更容易被吸收和利用。
  • 相對於非血基質鐵,血基質鐵的吸收率較高,約為25%

血基質鐵食物包含:

●肉類及血製品:豬血、鴨血、鵝腿肉、豬血糕、鴨血糕、牛肉、鴨胸等。

●肝膽內臟:鵝肝、豬肝、豬腎、鵝心、鴨胗等。

●海鮮:文蛤、牡蠣、淡菜、章魚等。

非血基質鐵(Non-Heme Iron)

瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
非血基質鐵(Non-Heme Iron)主要存在於植物性食物中
  • 主要存在於植物性食物中,如深色蔬菜、穀類、堅果等。
  • 非血基質鐵是三價鐵,這使得它在人體腸道中吸收較為困難,且容易受到飲食中其他成分(例如膳食纖維、多酚等)的影響,降低其吸收效率。
  • 相對於血基質鐵,非血基質鐵的吸收率較低,約為3%至8%。因此,素食者可能需要攝取更多的非血基質鐵來滿足身體的需要。

非血基質鐵食物包含:

●豆類堅果:黑芝麻、黃豆、黑豆、紅豆、亞麻仁籽等。

●蔬菜:紅莧菜、紫蘇、紅鳯菜、菠菜等。

食物含鐵量綜合排行榜

以下是整理的鐵質豐富的食物排行表格:

瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
食物含鐵量綜合排行榜表格

如何提升補鐵效率?掌握6點小撇步與注意事項!

補鐵中、補鐵後不要喝茶及咖啡

攝取富含鐵質食物時,要特別注意以下6點事項,可以大大提升鐵質的吸收!

1.補鐵中、補鐵後不要喝茶及咖啡

茶和咖啡含有多酚物質,容易和鐵結合而影響鐵質吸收。一杯茶會降低64%的鐵質吸收率,一杯咖啡則會降低39%,營養師建議,最好飯前飯後兩小時避免喝茶與咖啡。不只茶、咖啡,像蔬菜及青草茶中也含有多酚,同樣會影響鐵質吸收。

建議想要補充鐵質者,用餐時要留意避免邊吃飯邊喝茶和咖啡,飯後至少需間隔1小時再飲用,以免影響鐵質吸收。

2.鐵與鈣要分開時間攝取

同時攝取高量的鈣質會抑制身體對鐵的吸收,如果需要補充鐵與鈣2種營養素,建議至少間隔2小時,避免鐵和鈣結合形成含鐵化合物,降低鐵和鈣吸收率,因此吃麻辣鴨血、海苔、紅豆湯、豬血湯等補鐵食物的時候,要避免大量飲用鮮奶、鮮奶茶。

3.補鐵同時搭配維生素C

維生素C能促進鐵質的吸收,尤其是存在植物性食物的鐵,因為這種鐵屬於比較不容易被身體吸收的型態,需要維生素C幫忙轉換型態增加吸收率。餐後吃些水果如番茄、橘子、柳丁等,這些水果也含有檸檬酸,可與維生素C併用,更可加倍人體對鐵的吸收。

4.避開氫氧化鋁類藥物

某些藥物或物質確實可能影響人體對鐵劑的吸收,尤其是含有氫氧化鋁的藥物,會妨礙人體對鐵劑的吸收,因此都應該與鐵劑分開服用,尤其是治療胃酸過多等症狀所用的氫氧化鋁藥物,最好在服用前2小時或服用後4小時再補充鐵劑,才不會影響功效。

5.用鐵鍋煮菜,能多吸收一些鐵

鐵鍋可以釋放少量的鐵質,特別是在鍋中加入水和酸性物質(如糖醋、紅燒加番茄)一起煮,有助於增加食物中的鐵質含量。然而,要確保鐵鍋的保養良好,避免鏽蝕,否則鏽蝕的鐵鍋可能會影響食物的鐵質含量。

6.避免植酸、草酸類食物

植酸和草酸是一些植物性食物中的抗營養成分,蔬菜、穀類、豆類和核果類都含有植酸和草酸,可以與鐵結合,降低鐵的吸收效率,導致鐵的排出。建議飲食中的植酸攝取量應降到每餐小於10毫克,盡量減少攝取量或避開與鐵一起攝取,才不會影響鐵質的吸收。

瘦不下來是因為貧血?缺鐵症狀多!讓妳水腫難消、肥油堆積!全方位大補「鐵」優化代謝效率,啟動有效瘦身計畫
建議飲食中的植酸攝取量應降到每餐小於10毫克,才不會影響鐵質的吸收

更多關於抗發炎食物可參考>「30大抗炎超級食物」媲美消炎藥!擊退慢性發炎,還能抗老美顏、防便秘

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