Cov Khoom Noj Khoom Noj Tsis Zoo

Nws hloov tawm tias rau kev noj qab haus huv thiab kev zoo siab, tus neeg tsis noj nqaij tsis xav tau ntau - kom suav nrog hauv cov zaub mov noj zaub mov, qhov muaj pes tsawg leeg yuav ua rau nws muab nws tus kheej nrog cov vitamins thiab microelements txaus hauv qhov nyiaj. Ntxiv mus, feem ntau ntawm lawv yog ib txwm nyob ntawm tes. Nws tsuas yog tias tsis yog txhua tus paub tias lawv muaj xws li cov khoom zoo.

Vim li cas lawv?

Tsis kam noj nqaij, mis thiab qe, ib tus neeg tsis kam nws tus kheej ntawm 6 qhov tseem ceeb:

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Tsis tas yuav hais, nws lub cev tom qab raug kev txom nyem los ntawm qhov no. Tom qab tag nrho, protein yog qhov ua lub tsev tsim khoom uas txhawb cov leeg pob txha, pab ua kom muaj zog tiv thaiv kab mob thiab ua kom cov tshuaj hormones zoo li qub. Nws lub peev xwm cuam tshuam tsis tsuas yog cov xwm txheej ntawm kev noj qab haus huv nkaus xwb, tab sis kuj ua rau cov tawv nqaij, plaub hau thiab rau tes. Hlau yog ib qho uas cuam tshuam rau theem ntawm hemoglobin thiab, vim li ntawd, cov tsis kam tiv thaiv tus kab mob thiab kev ntxhov siab.

Calcium yog kev noj qab haus huv ntawm cov hniav, pob txha thiab cov ntsia hlau, thiab zinc yog qhov noj qab haus huv ntawm daim tawv nqaij thiab plaub hau, nrog rau kev lees paub ntawm kev tiv thaiv muaj zog thiab cov metabolism zoo. Vitamin B12 yog koom nrog ntau tus txheej txheem: hematopoiesis, kev faib tawm ntawm tes, kev tsim cov myelin sheath ntawm cov hlab ntaws, tsis muaj qhov lawv tsuas yog rhuav tshem, cov synthesis ntawm amino acids, thiab lwm yam Vitamin D tsis tsuas yog tiv thaiv rickets , tab sis kuj tseem tiv thaiv tus mob khaub thuas thiab mob cancer.

Tau kawg, txhua tus ntawm lawv muaj nyob rau hauv cov khoom noj "neeg tsis noj nqaij", txawm tias qee zaum me me. Txhawm rau tiv thaiv koj tus kheej hauv qhov no, tsis muaj kev ntxeev siab rau koj txoj kev ntseeg, koj tuaj yeem ua tib zoo xav txog kev noj haus.

Sab saum toj 10 Protein Cov Khoom Noj

• , los yog soy cheese. Nws muaj txog 8 g ntawm protein rau txhua txhua 100 g ntawm qhov hnyav thiab nws yog qhov tsim nyog rau kev npaj txhua yam tais diav, suav nrog zaub nyoos, stews thiab cutlets. Nws kuj tseem muaj zinc, hlau, calcium, omega-3 fatty acids thiab vitamin D.
• Hummus yog cov khaub noom txias txias qab zib nrog txiv roj roj, txiv qaub kua txiv thiab txuj lom. Ib qhov chaw ntawm cov protein, fiber, rog noj qab haus huv, calcium, hlau, zinc, folate thiab magnesium.
• Seitan, lossis "nqaij tsis noj nqaij". Muaj txog 100 g ntawm protein ib 75 g ntawm qhov khoom. Ntxiv rau nws, nws muaj zinc, hlau, tooj liab thiab lwm yam kab kawm, yog li ntawd nws yog ib feem ntawm qee qhov khoom noj, piv txwv li,.
• Ceev. Noj ntawm tes ntawm cov noob txiv txhua hnub, koj tuaj yeem txaus lub cev tsis tsuas yog nrog cov protein, tab sis kuj nrog zinc, magnesium, omega-3 fatty acids, hlau, folic acid, vitamin E.
• (txiv laum huab xeeb muab tshuaj txhuam). 100 g ntawm cov khoom muaj 25 g ntawm protein, ntxiv rau ntau ntau ntawm magnesium, potassium, vitamins thiab fiber.
• Sunflower noob, noob hnav noob, noob poppy. Lawv muaj 18 - 25 g ntawm protein rau txhua txhua 100 g ntawm cov khoom, nrog rau cov hlau, zinc, tooj liab, magnesium, B vitamins.
• Lentils yog lub hauv paus ntawm cov protein, soluble fiber, hlau, B vitamins thiab folate.
• Cov zaub ntsuab ntsuab - zaub ntsuab, zaub paj, beetroot thiab kale. Lawv muaj cov protein, fiber, antioxidants, calcium, folic acid.
• … Tsuas muaj 100 g ntawm cov protein hauv 2 g ntawm cov txiv ntoo, txawm li cas los xij, nws muaj ntau lwm yam tshuaj uas muaj txiaj ntsig - hlau, calcium, magnesium, iodine, boron, vitamins A, B, C, K, PP. Yog li ntawd, nws ib txwm nyob qhov chaw tshwj xeeb hauv kev noj zaub mov ntawm cov neeg tsis noj nqaij, tshwj xeeb tshaj yog vim nws txig ua tiav cov saj ntawm ntau cov tais diav.
• Quinoa (quinoa) - thaum cov khoom no nkag mus rau saum nees nkaum hauv ntiaj teb. Thiab qhov no tsis xav tsis thoob. Nws muaj 14 g ntawm cov protein rau txhua 100 g, ntxiv rau hlau, fiber, calcium, potassium, magnesium, zinc thiab carbohydrates.

Sab saum toj 11 cov khoom noj nrog hlau

• Dried txiv ntoo. Ntxiv rau cov hlau, lawv muaj calcium, tooj, magnesium, potassium, sodium, phosphorus, vitamins A, B, C.
• … Nws tseem muaj cov tshuaj antioxidants, folic acid, fiber ntau thiab vitamins.
• Cov noob taub dag - puv tes ntawm cov kernels muaj 5% ntawm cov tshuaj txhua hnub ntawm cov hlau, nrog rau zinc thiab lwm yam kab kawm. Koj tuaj yeem siv lawv hloov khoom noj txom ncauj lossis ua ib feem ntawm lwm cov tais diav. Muaj kev xav tias kev sib txuas nrog zib ntab yog qhov muaj txiaj ntsig tshwj xeeb.
• Beets - lawv muaj ntau yam khoom noj muaj txiaj ntsig, suav nrog hlau, calcium, folic acid, manganese, thiab tshuaj tiv thaiv kab mob antioxidant. Nws tau paub tias cov neeg thaum ub Loos siv cov beets los kho cov qhov txhab, ua rau kub taub hau thiab cem quav, tab sis hnub no nws yog qhov tseem ceeb rau kev ua kom cov ntshav siab thiab txo cov tawv tawv.
• Tag nrho cov nplej zom nplej (pasta, noodles). Ntawm lwm yam, nws muaj cov poov tshuaj, magnesium, calcium thiab ntau cov carbohydrates, uas ua rau lub cev muaj zog nrog lub zog thiab muab lub siab ntev ntev ntawm lub siab.
• Thyme. Cov txuj lom nrog cov txiv qaub-peppery tsw zoo uas tuaj yeem hloov pauv ntau yam tais diav, thiab, ua ke, cov hlau zoo heev.
• Cov nplej xim av yog cov khoom siv tau ntau yam uas tau siv hauv ntau yam zaub mov thoob ntiaj teb. Nws yog nplua nuj nyob hauv cov hlau thiab fiber ntau, yog li ntawd nws zoo kawg nkaus txhawb nqa thiab ntxuav lub cev, thiab tseem pab nws tawm tsam qaug zog.
• … Lawv hais tias yog tias koj pib koj hnub nrog oatmeal, koj tuaj yeem hnov ​​qab txog qhov tsis muaj hlau, tshwj xeeb tshaj yog vim nws muaj lwm yam tshuaj muaj txiaj ntsig, suav nrog zinc, magnesium, phosphorus, vitamins ntawm pab pawg B, E, PP.
• Txiv hmab txiv ntoo. Tej zaum ib qho ntawm cov khoom qab qab tshaj plaws ntawm cov hlau. Ib qho ntxiv, nws muaj cov vitamin C thiab cov organic acids, yog li nws tau pom zoo kom haus nws thaum muaj ntshav tsis txaus, lossis ntshav tsis txaus.
• Qos yaj ywm. Leej twg yuav xav tias ntxiv rau hlau, fiber thiab organic acids, nws muaj vitamin C, potassium, calcium, boron, manganese thiab magnesium. Tseeb, hauv qhov me me thiab feem ntau hauv cov tubers liab, tshwj xeeb yog hauv lawv cov tev.
• Qhob noom xim kasfes dub. 100 g muaj txog li 35% ntawm tus nqi niaj hnub ntawm cov hlau.

Sab saum toj 8 calcium cov zaub mov

• Cov zaub ntsuab ntsuab yog cov khoom muaj txiaj ntsig ntawm cov khoom noj muaj txiaj ntsig.
• Tofu
• - ib qho khoom noj txom ncauj zoo kawg thiab ib qho sib ntxiv rau cov zaub mov tiav. Ib tes puv ntawm cov txiv ntoo muaj txog 175 mg calcium, ntxiv rau phosphorus, magnesium, potassium thiab vitamin E. Indispensable rau kev qaug zog, kev nyuaj siab, mob taub hau thiab insomnia.
• Cereals. Yuav luag txhua cov nplej muaj calcium thiab vitamin D ntau.
• Blackberry. 1 tes puv tes ntawm cov noob muaj txog li 40 mg ntawm calcium, ntxiv rau potassium, magnesium, phosphorus, iron, manganese, vitamins A, B, C, E, K, PP.
• Txiv kab ntxwv. Hauv 1 cov txiv hmab txiv ntoo - txog 50 mg calcium, ntxiv rau magnesium, phosphorus, potassium, cov vitamins A, B, C, PP.
• … Ntseeg nws los tsis ntseeg, 100 g ntawm cov khoom lag luam muaj kwv yees li 1000 mg ntawm calcium. Nws tuaj yeem ntxiv rau koj cov tais diav uas koj nyiam, suav nrog cov khoom qab zib.
• Ob txhais ceg. 100 g muaj txog 160 mg ntawm calcium, nyob ntawm lawv hom.

Sab saum toj 10 cov zaub mov zinc

• Hlais nplej.
• … Cov peev txheej zoo ntawm cov khoom no yog lus dab neeg, thiab yog vim li cas. Nws muaj cov khoom noj khoom haus ntau, nrog rau zinc, yog li koj tuaj yeem nkag mus rau hauv koj cov khoom noj txhua hnub.
• Cov txiv laum huab xeeb, txawm li cas los xij, rau tsis muaj nws, lwm cov txiv ntoo muaj qhov zoo.
• Qhob noom xim kasfes dub. Ib qho ntawm cov tastiest qhov chaw ntawm zinc thiab lub siab zoo. Qhov ntawd tsuas yog vim tias cov ntsiab lus qab zib hauv qhov muaj pes tsawg leeg, koj yuav tsum tau siv nws hauv kev sim.
• Xim av txhuv
• Mushroom, tshwj xeeb tshaj yog boletus, boletus, chanterelles. Ntxiv rau zinc, lawv kuj muaj manganese thiab tooj liab.
• Currant, uas tseem muaj vitamin C hauv ntau qhov ntau.
• Brewer thiab baker lub poov xab yog qhov chaw ntawm zinc thiab hlau.
• … Nws muaj cov zinc, calcium, sodium, potassium, hlau, txhua yam tseem ceeb amino acids, vitamins A, B, C.
• Ntses thiab nqaij ntses. Lawv raug suav hais tias yog qhov zoo tshaj plaws ntawm zinc, yog li ntawd, cov kws kho mob tsis pom zoo kom muab lawv txawm rau cov neeg noj zaub tsis nruj.

Cov Khoom Noj Vitamin B12 Zoo Tshaj Plaws

Txawm hais tias qhov kev xav tau ntawm cov vitamin B12 yog me me (tsuas yog 3 mg ib hnub twg), nws qhov tsis txaus ua rau muaj kev loj hlob ntawm cov kab mob loj ntawm cov hlab plawv. Tsis tas li ntawd, nws qhov tsis muaj peev xwm cuam tshuam rau kev tiv thaiv kab mob, lub hlwb thiab lub siab ua haujlwm. Cov neeg tsis noj nqaij tuaj yeem tau txais nws los ntawm cov khoom soy, zaub ntsuab ntawm cov nroj tsuag, nrog rau saum cov radishes los yog carrots, ntsuab dos, spinach, hom qoob mog, thiab cov khoom siv mis nyuj. Rau tib cov neeg tsis noj nqaij uas tau txiav txim siab tso tseg tom kawg, cov kws kho mob pom zoo kom them nyiaj rau cov vitamin complexes nrog nws cov ntsiab lus. Muaj tseeb, lawv yuav tsum tau xaiv tsuas yog ua ke nrog kws kho mob.

Sab saum toj 5 Vitamin D Khoom Noj

• Nceb.
• thiab kua txiv kab ntxwv.
• Taum pauv roj.
• Cov khoom noj mis nyuj. Ntxiv nrog rau vitamin D, lawv muaj calcium thiab protein.
• … Lawv tseem muaj hlau, manganese, zinc, vitamins A, B, E.

Ua piv txwv tag nrho cov saum toj no, kuv xav tsom mus rau qhov tseeb tias qhov concentration ntawm ib qho tseem ceeb ntawm cov vitamin lossis kab hauv cov khoom lag luam tsis yog nyob ntawm nws hom xwb, tab sis kuj rau qhov zoo ntawm cov av uas nws loj hlob (yog tias muaj ), thiab qhov degree ntawm kev kho cua sov. Lub xub ntiag ntawm lwm cov kab tsim, uas yog qhov tsim nyog rau lawv qhov kev paub tseeb tag nrho, kuj tseem ceeb. Piv txwv li, thaum nws los txog rau cov hlau, uas zoo dua nqus tau ua ke nrog vitamin C.

Tab sis qhov no tseem muaj nws qhov zoo. Tom qab tag nrho, xijpeem kev kho kom zoo yog ntaus nqi rau cov tshuaj no, lawv txhua tus siv tau tsuas yog muaj ntsis los nkag rau hauv lub cev. Ib qho piv txwv ntawm qhov no yog zinc, uas nyob rau hauv ntau ntau, hmoov tsis, txhawb txoj kev faib ntawm cov qog nqaij hlav cancer. Yog li ntawd, nws yog qhov ua tau thiab tsim nyog los saib cov lus qhia thiab lus pom zoo ntawm cov khoom noj khoom haus. Tab sis qhov kev pom zoo tshaj plaws ntawm kev pom tseeb ntawm kev suav ua noj ua ke yuav tsum yog kev noj qab haus huv thiab kev nyob zoo!

Nco ntsoov tias lawv coj mus rau hauv tus account thiab muaj kev zoo siab!