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表 1 影响铁生物利用率的因素
促进铁吸收的因素 抑制铁吸收的因素 ·血红素铁, 存在于肉、鱼、家禽和海鲜中 ·肌醇六磷酸(植酸), 存在于谷糠、谷粒、坚果和种子中 ·维生素C, 存在于果汁、土豆及某些蔬菜, 如绿叶菜、菜花和卷心菜中 ·高肌醇含量的食物, 如全麦面包、玉米粉、燕麦粉等 ·某些蕨类植物或发芽食物, 如蕨菜、萝卜芽 ·含有鞣酸的食物, 如杮子、葡萄、李子等 ·强化铁食品, 如酱油、调味品 ·钙, 尤其是来源于奶或奶制品的钙 -
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