{"id":72175,"date":"2019-09-05T19:31:41","date_gmt":"2019-09-05T18:31:41","guid":{"rendered":"https:\/\/veganuary.com\/?post_type=blog&#038;p=83840"},"modified":"2020-11-10T16:19:30","modified_gmt":"2020-11-10T16:19:30","slug":"hierro","status":"publish","type":"post","link":"https:\/\/veganuary.com\/es\/hierro\/","title":{"rendered":"Hierro"},"content":{"rendered":"<p><strong>Una buena manera de asegurarte de tomar suficiente hierro de alimentos vegetales es contar a la vez con una fuente de vitamina C en las comidas (como las naranjas, enteras o en zumo), y evitar tomar caf\u00e9 o t\u00e9.<\/strong><\/p>\n<figure id=\"attachment_77028\" aria-describedby=\"caption-attachment-77028\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-77028 size-full\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/green-fruit-veg.jpg\" alt=\"hierro\" width=\"1200\" height=\"800\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/green-fruit-veg.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/green-fruit-veg-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/green-fruit-veg-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/green-fruit-veg-800x533.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-77028\" class=\"wp-caption-text\">Foto cortes\u00eda de AdobeStock<\/figcaption><\/figure>\n<p>El cuerpo necesita hierro para estar sano y fuerte; lo necesita para fabricar prote\u00ednas como la hemoglobina y la mioglobina. Pero Popeye estaba equivocado, no lo conseguir\u00e1s comiendo espinacas\u2026<\/p>\n<h2>Algunos alimentos ricos en hierro son:<\/h2>\n<p><strong>verduras de hoja verde oscura, chocolate negro, boniatos, guisantes, tofu, frutas deshidratadas (pasas, d\u00e1tiles, higos, ciruelas, albaricoques), melaza, jud\u00edas, alcachofas, calabaza y pipas de calabaza<\/strong> (est\u00e1n genial espolvoreadas en los cereales por la ma\u00f1ana).<\/p>\n<h3>Aqu\u00ed tienes m\u00e1s ideas:<\/h3>\n<table>\n<tbody>\n<tr>\n<td width=\"156\"><strong>Alimento<\/strong><\/td>\n<td width=\"185\"><strong>Cantidad<\/strong><\/td>\n<td width=\"215\"><strong>Hierro (mg)<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Cereales enriquecidos<\/td>\n<td width=\"185\">40 g<\/td>\n<td width=\"215\">Var\u00eda seg\u00fan las marcas, puede llegar hasta 12 g por raci\u00f3n<\/td>\n<\/tr>\n<tr>\n<td width=\"156\"><em>Baked beans<\/em> (Jud\u00edas con tomate al estilo ingl\u00e9s)<\/td>\n<td width=\"185\">\u00bd lata<\/td>\n<td width=\"215\">2,5<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Espaguetis<\/td>\n<td width=\"185\">Porci\u00f3n mediana<\/td>\n<td width=\"215\">1,3<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Jud\u00edas (rojas, de ri\u00f1\u00f3n)<\/td>\n<td width=\"185\">\u00bc de lata<\/td>\n<td width=\"215\">2<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Un porcentaje muy peque\u00f1o de mujeres desarrollan anemia ferrop\u00e9nica; sobre todo las corredoras de larga distancia o mujeres con periodos abundantes. Si te preocupan tus niveles de hierro, podr\u00edas considerar tomar un suplemento diario (apto para veganos). Aseg\u00farate de que sea menos de 20 mg al d\u00eda.<\/p>\n<h2>Las <strong>CDR de hierro en el Reino Unido<\/strong> dependen de la edad y sexo:<\/h2>\n<ul>\n<li>Hombres 19-50 a\u00f1os:&nbsp;8,7 mg<\/li>\n<li>Mujeres 19-50 a\u00f1os:&nbsp;14,8 mg<\/li>\n<li>Mujeres mayores de 50 a\u00f1os:&nbsp;8,7 mg<\/li>\n<\/ul>\n<p><strong>&nbsp;<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Una buena manera de asegurarte de tomar suficiente hierro de alimentos vegetales es contar a la vez con una fuente&hellip;<\/p>\n","protected":false},"author":95,"featured_media":77028,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[654],"tags":[],"class_list":["post-72175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hierro | Veganuary<\/title>\n<meta name=\"description\" content=\"El cuerpo necesita hierro para estar sano y fuerte; 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