嗨！大家好，最近大家都过得怎么样啊？希望大家都健康。这次，我们将与您分享一个非常有趣的话题，那就是铁质缺乏症。
Iron deficiency is a condition where the number of irons in the body is low. Our body needs iron to make haemoglobin, a protein in red blood cell that enable them to carry oxygen all around the body. If your body does not have enough haemoglobin, your tissues and muscles will not get enough oxygen to work effectively. This can lead to a condition called anemia. Anemia can be temporary or long term, and it can range from mild to severe.
铁质缺乏症是当人体内的铁含量低所造成的症状。我们的身体需要铁质来制造血红素或称为血红蛋白。血红蛋白是红细胞中重要的成分，它帮助运输氧气以提供给人体。如果您的身体缺乏血红蛋白，您的组织和肌肉将无法获取足够的氧气以有效地发挥,这可导致贫血。贫血可以是短暂的或是长期的疾病。范围可以从轻度到严重度。
A research done among reproductive age (18-45 years old) female Malaysians, showed that 17.5% of them have iron deficiency anemia and genetic haemoglobin disorders- thalassemia both of which is known to be prevalent in Southeast Asia as well.
一项针对育龄（18-45岁）大马女性的研究显示，其中17.5％的人患有铁质缺乏性贫血和遗传性血红蛋白疾病，也就是地中海贫血。这两种疾病在东南亚也很普遍。
What will happen to your body if you are anemic? /如果您是贫血，您的身体将如何？
The signs of anemia can be so mild that you might not even notice them. At a certain point, as your blood cells decrease, symptoms often develop.
贫血的迹象很可能是非常轻微，以至于您都不会注意到它。但在某些时候，随着您的血细胞减少，症状通常会出现。
• Dizziness, light headedness, or feeling like you are about to pass out / 头昏眼花或感觉自己即将昏倒
• Fast or unusual heartbeat / 快速或异常的心跳
• Headache / 头痛
• Pain, including in your bones, chest, belly, and joints / 疼痛，包括骨头、胸部、腹部和关节
• Problems with growth, for children and teens / 儿童和青少年的成长问题
• Shortness of breath / 呼吸急促
• Skin that is pale or yellow / 皮肤苍白或发黄
• Cold hands and feet / 手脚冰冷
• Tiredness or weakness / 疲倦或虚弱
How do you get anemia? / 您如何患上贫血？
• A diet lacking in certain vitamins and minerals. A diet consistently low in iron, vitamin B-12 and folate
缺乏某种维生素和矿物质的饮食，如缺乏铁质、维生素B-12和叶酸的饮食。
• Intestinal disorders. Having an intestinal disorder that affects the absorption of nutrients in your small intestine — such as Crohn’s disease and celiac disease.
肠道疾病。患有影响小肠吸收营养的肠道疾病，例如克罗恩氏症和乳糜泻。
• Menstruation. In general, women who have not had menopause have a greater risk of iron deficiency anemia. Menstruation causes loss of red blood cells.
月经。未绝经的女性通常患上缺铁性贫血的风险更高。月经会导致红细胞流失。
• Pregnancy. If you are pregnant and aren’t taking a multivitamins with folic acid and iron
怀孕。如果您怀孕且没有服用含有叶酸和铁质的多种维生素。
• Chronic conditions. If you have cancer, kidney failure, diabetes, or another chronic condition, you could be at risk of anemia of chronic disease.
慢性疾病。如果您患有癌症、肾功能衰竭、糖尿病或其他慢性疾病，您可能处于慢性疾病性贫血的危险中。
• Family history. If your family has a history of an inherited anemia, such as sickle cell anemia or thalassemia
家族病史。如果您的家人有遗传性贫血病史，如镰状细胞性贫血或地中海贫血症。
• Age. People over age 65 years
年龄。65岁以上的人。
What can you do to boost up your iron level? / 怎样才能提高铁质水平？
Many types of anemia cannot be prevented. But you can try to avoid them by eating a diet that includes a variety of vitamins and minerals, including:
许多类型的贫血是无法预防的。但是，您可以尝试通过饮食来预防它们。饮食中应包含多种维生素和矿物质，其中包括：
• Iron. Iron-rich foods include beef and other meats, beans, lentils, iron-fortified cereals, dark green leafy vegetables, and dried fruit. Although the myth persists that meat is a preferred iron source, a balanced vegetarian diet that includes legumes, fortified or whole grains, and green vegetables easily provides adequate iron. Studies have shown that the incidence of iron deficiency anemia is no greater among individuals consuming a healthy vegetarian diet than among omnivores.
铁质。富含铁质的食物包括牛肉和其他肉类、豆类、小扁豆、铁强化谷物、深绿叶蔬菜和干果。尽管人们一直认为肉类是铁质的首选来源，但对于素食主义者的均衡饮食包括豆类、强化或全谷物以及绿色蔬菜也很容易提供足够的铁质。研究显示，饮食健康的素食者中缺铁性贫血的发生率比杂食动物高。
• Folate. This nutrient can be found in fruits and fruit juices, dark green leafy vegetables, green peas, kidney beans, peanuts, and enriched grain products, such as bread, cereal, pasta and rice.
叶酸。可以在水果和果汁、深绿色的多叶蔬菜、绿豆、芸豆、花生和富含谷物的产品（例如面包、谷物、面食和大米）中找到这种营养素。
• Vitamin B-12. Foods rich in vitamin B-12 include meat, dairy products, and fortified cereal and soy products.
维生素B-12。富含维生素B-12的食物包括肉类、乳制品以及强化谷物和大豆产品。
• Vitamin C. Food that is rich in vitamin C include citrus fruits and juices, peppers, broccoli, tomatoes, melons and strawberries. Vitamin C helps in increasing absorption of iron when consumed in the same meal.
维生素C。富含维生素C的食物包括柑橘类水果和果汁、胡椒、西兰花、西红柿、瓜和草莓。在同一餐中食用时，维生素C有助于增加铁质的吸收。
What should be avoided to stabilize iron level? / 应该避免什么来稳定铁水平？
When there is an enhancer in helping to increase iron absorption, obviously there will also going to be an inhibitor. Beware of this food and avoid taking them together with enhancer food at the same meal when you are having anemia.
当有促进铁质吸收的增强剂时，显然也会有抑制剂。当您患有贫血时，请当心这些食物，并避免在同一餐中将它们与强化食物一起食用。
• Dairy product. Caseins from milk and certain forms of calcium inhibit iron absorption.
奶制品。牛奶中的酪蛋白和某些形式的钙质会抑制铁质的吸收。
• Tea, coffee, and cocoa. Polyphenols in these beverages inhibit the absorption of iron. Black tea appears to be the most potent in this regard.
茶、咖啡和可可。这些饮料中的多酚会抑制铁质的吸收。在这方面，红茶似乎是最会抑制铁质的吸收。
What do you think? Isn’t it quite a common thing that happens to many of us especially female? Good to know that we can help ease your concern. Till next time!
你有什么感想？在我们当中很多人，尤其是女性身上，这不是很常见的事情吗？很高兴我们可以帮助您减少疑虑。下次见！
