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Consuming too much sodium can lead to hypertension which predisposes to other conditions
食用過多鈉會導(dǎo)致高血壓，高血壓會引發(fā)其他疾病
including stroke, heart attack and kidney failure.
比如中風(fēng)，心臟病和腎功能衰竭
Reading nutrition labels can assist you in avoiding foods containing high amounts of sodium.
閱讀營養(yǎng)成分表可以幫助你避免含鈉量高的食物
Hypertension is a multi-faceted problem that is defined as a systolic/diastolic pressures of greater than 140 over 90.
高血壓是個多方面的問題，收縮壓/舒張壓高于140/90時即為高血壓，
In some individuals blood pressure is increased by consuming dietary sodium.
一些人食用鈉會使血壓升高，
However, in others sodium intake does not affect blood pressure.
但是其他人攝取鈉并不影響血壓，
If hypertension develops reducing sodium intake should be the first therapy.
如果出現(xiàn)高血壓，第一步治療就是要減少鈉的攝取，
It is important to know that reducing sodium may not correct the hypertension and medications may be necessary.
但是也要知道少吃鈉可能不會使血壓回落，還可能需要藥物治療，
Foods that contain hidden amounts of sodium contain canned soups, pickles, sauces and gravies,
一些食物暗藏著鈉，這些食物包括罐頭湯，泡菜，醬汁，肉汁
as well as cheese and processed meats.
還有起司和加工過的肉，
Regular exercise is also very important to reduce hypertension.
經(jīng)常鍛煉對于預(yù)防和降低高血壓也很重要
Iron is required in small amounts.
人體需鐵量很小，
Therefore it is a micronutrient.
因此鐵是微量元素，
Iron is part of the molecule heme found in hemoglobin in red blood cells.
鐵是血紅素的一部分，血紅素位于紅細(xì)胞中的血紅蛋白上
The function of heme is to bind oxygen so that it can be delivered throughout the body.
血紅素的作用是攜帶氧將其運(yùn)往全身各處，
If the body lacks sufficient iron not enough heme can be made leading to anemia.
如果身體缺鐵就無法制造足夠的血紅素，從而導(dǎo)致貧血
Anemia causes fatigue, shortness of breath and apathy.
貧血會導(dǎo)致乏力，氣促和注意力下降
The amount of iron required to prevent anemia is 200 to 400 mg per day.
預(yù)防貧血所需的鐵是每天200到400mg
It is estimated that the average amount of iron absorbed from the American diet
據(jù)估計美國人從食物中吸收的鐵
is about 10 to 20 percent of what is actually present in foods.
只占食物中實(shí)際所含鐵的10%到20%
Food iron comes in two forms: heme and non-heme.
食物中的鐵有兩種形式:血紅素鐵和非血紅素鐵，
Heme iron is easily absorbed from the foods in which it is present.
血紅素鐵很容易從食物中吸收
Animal foods, particularly meat, fish and poultry contain mainly heme iron.
動物性食品，尤其是肉，魚和禽類中的鐵主要是血紅素鐵，
Absorption of non-heme iron is much lower than heme iron.
相比血紅素鐵，非血紅素鐵的吸收率低得多
Plant foods contain mainly non-heme iron.
植物性食品主要含非血紅素鐵，
Interactions with other components in foods can reduce non-heme absorption.
與食物中其他成分的相互作用會抑制非血紅素鐵
Foods high in fiber such as vegetables and bean
的吸收，富含纖維素的食物(比如蔬菜和豆類)
or foods rich in tannins such as coffee, tea and chocolate bind iron and prevent it from being absorbed.
以及富含單寧酸的食物(像是咖啡，茶和巧克力)會與鐵結(jié)合，妨礙鐵被吸收
On the other hand consuming acidic foods such as orange juice with non-heme iron can increase the absorption.
而食用橙汁等酸性食品可以增加非血紅素鐵的吸收
So a great way to optimize iron absorption would be to consume orange juice with a fortified breakfast cereal.
所以增加鐵吸收率的一個好方法是喝橙汁的同時食用強(qiáng)化早餐谷物
