txheem
Txhawm rau txiav txim siab ib qho tsis muaj peev xwm muaj peev xwm ua tau yam tsis muaj kev kuaj ntshav. Koj lub cev yuav tshwm sim sai rau qhov uas tsis muaj cov tshuaj yeeb yam sab nraud. Dab tsi los saib thiab thiab yuav daws li cas thiaj tsis muaj cov vitamins?
Cov pob liab liab ntawm lub ntsej muag, plaub hau poob
Feem ntau, koj tsis muaj Biotin txaus - vitamin B7. Cov vitamins B nyuaj rau sau thiab tuav hauv lub cev, thiab ua kom rov zoo dua lawv cov peev txheej. Txhawm rau ntxiv rau cov zaub mov noj salmon, avocado, nceb, zaub paj, taum pauv, txiv ntseej, txiv pos, txiv tsawb, thiab qe.
Tawg ntawm cov ces kaum ntawm lub qhov ncauj
Pom tsis muaj hlau, zinc, vitamins B Feem ntau yuav tshwm sim hauv cov neeg tsis noj nqaij. Ua kom tsis txaus los ntawm kev siv nqaij qaib, ntses liab, tuna, qe, oysters thiab qwj ntses, txiv laum huab xeeb, legumes, lentils. Cov vitamins no tau nqus tau zoo dua nrog vitamin C, uas yog cov zaub paj ntau, kua txob liab, thiab zaub paj.
Ntxau rau ntawm caj npab thiab ncej puab
Koj xav tau cov roj ntsha tseem ceeb thiab cov vitamins a thiab D. koj yuav pom Lawv hauv cov ntses roj, txiv ntseej - txiv ntseej, thiab txiv ntseej. Vitamin Muaj ntau cov zaub thiab tshuaj ntsuab - carrots, kua txob qab zib, thiab qos yaj ywm.
Ntsej Hlaws
Ua tib zoo saib xyuas cov khoom uas muaj magnesium, potassium, thiab calcium. Tshwj xeeb tshaj yog tias hauv koj lub neej muaj kev tawm dag zog lub cev, tom qab ntawd ces siv ntau cov zaub mov. Koj cov zaub mov - almonds, bananas, hazelnuts, spinach, thiab broccoli.
Tsis siab
Yog tias koj pom loog thiab ua npaws ntawm tes thiab taw, kho qhov tsis txaus ntawm cov vitamins B9, B6, B12. Muaj tseeb koj pom cov cim sib xws ntawm kev nyuaj siab, ntxhov siab, qaug zog. Noj zaub ntsuab, zaub asparagus, beets, taum, thiab txiv kab ntxwv qaub, ntxiv rau qe, octopus, mussels, clams, oysters, thiab nqaij qaib.
