1. "Women who consumed additional meat or took iron supplements were able to bounce back," she notes.
    莱尔注意到，"那些增食肉类食品或服用铁离子补剂的女性，能够恢复到健康状态。

2. "But the new exercisers who followed their normal diet showed a decrease in iron levels."
    但突然参加锻炼却仍沿用原来的食谱的人，则显示出铁离子含量的降低。"

3. And because women often restrict their diet in an effort to control weight, they may not consume enough iron-rich food, and are liable to experience a deficiency.
    而且，由于女性常常为了控制体重而节食，而未能摄取足够的含铁丰富的食物，结果可能导致缺铁。

4. "The average woman takes in only two thirds of the recommended daily allowance for iron," notes another expert.
    另一名专家注意到，"普通女性只摄入了日需铁含量的三分之一。"

5. "For a woman who already has a poor iron status, any additional iron loss from exercise may be enough to tip her over the edge into a more serious deficiency," notes the expert.
    他提醒说，"对于那些已经缺铁的女性，任何因锻炼而产生的更多铁离子流失都足以导致体内缺铁状况的恶化。"

6. Athletes in high-impact sports such as running may also lose iron through a phenomenon where small blood vessels in the feet leak blood.
    运动员从事高度剧烈的运动，比如跑步时，也可能会因为足部细血管失血的现象而使铁质流失。

7. "You're not stage 3 until your iron reserves go to zero, and if you wait until that point, you're in trouble."
    "只有当你的铁离子储量为零时，你才会进入第三阶段。而你若坐等到这个时候，你的麻烦就大了。"

8. "Select breads and cereals with the words 'iron-added' on the label," writes sports diet expert Nancy Clark.
    "选择那些标有'加铁'字样的面包和麦片，" 运动营养专家南希·克拉克写道，

9. "This added iron supplements the small amount that naturally occurs in grains.
    "这些增加的铁补充了谷物中自然含铁量的不足。

10. "The iron content of tomato sauce cooked in an iron pot for three hours showed a striking increase, the level going up nearly 30 times," she writes.
    她写道，"在铁锅内烹煮了三个小时的番茄汁，其铁离子含量大大提高，增加到原来的30倍左右。"