txheem
Ib tus neeg xav tau cov protein, rog, carbohydrates, ntxiv rau cov vitamins thiab cov zaub mov. Feem ntau ntawm cov vitamins thiab minerals peb tau txais los ntawm zaub mov. Yog li ntawd, tsis muaj cov vitamins (tsis muaj cov vitamins txaus) yog kab mob loj thiab tshwm sim tsis tshua muaj tshwm sim hauv cov tebchaws tsim. Kev tsis muaj vitamin feem ntau nkag siab tias yog hypovitaminosis - tsis muaj qee cov vitamins. Piv txwv li, tsis muaj vitamin C nyob rau lub caij ntuj no thiab caij nplooj ntoo hlav, thaum kev noj zaub mov tsis zoo hauv cov zaub thiab txiv hmab txiv ntoo tshiab.
Kab hauv cov khoom noj khoom haus
Feem ntau cov vitamins thiab minerals tau los ntawm cov khoom noj. Lawv pom tsis tau tsuas yog nyob rau hauv zaub thiab txiv hmab txiv ntoo, tab sis kuj nyob rau hauv cov nqaij, ntses, qe, khoom noj siv mis, cereals, noob thiab ceev. Qhov tsawg dua cov khoom siv no, cov khoom noj khoom haus ntau dua lawv khaws cia. Yog li ntawd, cov nplej xim av muaj kev noj qab haus huv dua li cov nplej dawb, thiab daim siab noj qab haus huv dua li daim siab muab tshuaj los ntawm lub khw, thiab lwm yam.
Tshaj li ib nrab xyoo dhau los, cov ntsiab lus ntawm cov kab hauv cov khoom noj tau poob qis. Raws li RAMS, nws tau pib rov qab rau xyoo 1963. Rau ib nrab xyoo dhau los, cov vitamin A hauv cov txiv hmab txiv ntoo tau txo los ntawm 66%. Cov kws tshawb fawb pom tias yog vim li cas rau ib puag ncig tsis zoo.
Vitamin tsis txaus thiab cov kev xav tau tshwj xeeb
Yog tias koj noj ntau yam zaub mov, noj tag nrho cov khoom noj, tsis txhob tsim txom cov khoom lag luam thiab tsis cais tag nrho pawg ntawm cov zaub mov noj, tsis muaj cov vitamins thiab hypovitaminosis yuav tsis hem koj. Txawm li cas los xij, thaum lub caij ntuj no-caij nplooj ntoo hlav, neeg feem coob tsis muaj vitamin C, uas pom muaj nyob hauv cov zaub tshiab (calorificator). Cov txiv hmab txiv ntoo xyoo dhau los poob 30% ntawm lawv cov vitamins, thiab kev khaws cia tsis raug ntxiv ua rau cov kev poob qis no. Tsis tas li, tib neeg feem ntau ntsib nrog qhov tsis muaj vitamin D nrog kev txo qis hauv nruab hnub nyob rau lub caij ntuj no, uas tuaj yeem ua rau muaj kev nyuaj siab thiab qaug zog.
Cov neeg tsis noj nqaij tsis muaj vitamin B12 vim lawv tsis noj cov khoom tsiaj. Nrog nws qhov tsis muaj, ib tus neeg muaj kiv taub hau, tsis muaj zog, tsis nco qab, hnov tingling, hnov qhov tinnitus, thiab kuaj ntshav qhia tias qis hemoglobin.
Cov neeg uas muaj cov thyroid tsis ua haujlwm tuaj yeem muaj qhov tsis txaus thiab ntau ntawm iodine. Cov neeg ncaws pob tau ntsib qhov xav tau ntxiv rau cov ntsev ntsev - magnesium, potassium, calcium thiab sodium, uas lawv poob nrog hws thaum kawm. Cov poj niam muaj qhov xav tau hlau ntau ntxiv, uas ploj thaum lub caij coj khaub ncaws, thiab zinc yog qhov tseem ceeb tshaj rau txiv neej.
Qhov xav tau ntawm cov vitamins thiab minerals yog nyob ntawm tub los ntxhais, hnub nyoog, kev nyob, kev noj haus, kab mob uas twb muaj lawm thiab lub xeev kev xav. Qhov tsis muaj cov vitamins tsis ploj mus tsis muaj tsos mob. Yog koj xav tias koj tsis xis nyob, koj yuav tsum sab laj nrog kws kho mob. Nws yuav xaiv cov tshuaj thiab muab tswv yim rau zaub mov noj.
Cov teeb meem nyuaj rau suav cov vitamins thiab minerals hauv cov zaub mov
Peb pom tias cov ntsiab lus ntawm cov vitamins hauv cov zaub mov tau poob qis thiab tseem poob qis. Ib qho khoom lag luam cog hauv cov xwm txheej txawv yuav txawv nyob hauv qhov muaj pes tsawg leeg ntawm cov kab tsim, thiab lub sijhawm thiab kev cia khoom txo qhov khoom noj tsawg. Piv txwv li, vitamin A ntshai qhov kaj. Tag nrho cov vitamins tsis ruaj khov rau qhov kub thiab txias - dej-soluble (C thiab B pawg) tsuas yog yaj, thiab roj-soluble (A, E, D, K) - oxidize thiab ua teeb meem. Nws yog tsis yooj yim sua kom paub cov kab keeb kwm muaj pes tsawg leeg ntawm cov khoom tsis muaj kev kuaj tsom.
Txhua tus neeg muaj qhov sib txawv hauv plab hnyuv microflora. Qee cov vitamins tau tsim los ntawm lawv tus kheej hauv cov hnyuv. Cov no suav nrog cov vitamins ntawm pab pawg B thiab vitamin K. Txij li thaum lub xeev ntawm microflora yog tus kheej, nws tsis tuaj yeem sab nraum lub chaw kuaj ntshav los txiav txim seb yam tshuaj twg thiab ua haujlwm tau zoo npaum li cas hauv cov hnyuv.
Ntau cov vitamins thiab minerals sib cuam tshuam nrog ib leeg. Vitamin B12 tsis sib haum nrog cov vitamins A, C, E, tooj liab, hlau. Hlau tsis sib haum nrog calcium, magnesium thiab zinc. Zinc - nrog chromium thiab tooj liab. Tooj liab - nrog vitamin B2, thiab vitamin B2 nrog B3 thiab C. Qhov no yog ib nrab vim li cas txawm tias cov vitamins thiab cov ntxhia muaj zog tshaj plaws tau nqus los ntawm lub cev los ntawm qhov nruab nrab ntawm 10%. Tsis tas yuav tham txog kev noj cov vitamins rau hauv kev noj haus.
Ntxiv nrog rau cov ntsiab lus ntawm cov kab mob hauv plab, kev nqus cov vitamins tau cuam tshuam los ntawm kev haus luam yeeb, cawv, caffeine, tshuaj noj, tsis muaj cov protein lossis rog hauv kev noj haus. Koj yeej tsis paub dab tsi thiab Ntev npaum cas koj tau kawm.
Kev tswj hwm
Nyob rau lub sijhawm sib txawv ntawm lub xyoo thiab lub sijhawm ntawm lub neej, qhov xav tau qee yam khoom nce, yog li nws yog qhov zoo dua los tsom rau qhov no. Mus ntsib koj tus kws kho mob txog koj tus mob. Tus kws kho mob yuav pom zoo siv tshuaj lossis zaub mov noj raws li koj cov tsos mob. Nug koj tus kws kho mob txog koj cov tshuaj lossis kev noj haus ntxiv thiab kev txiav txim siab noj haus hauv lub sijhawm no.
Cov kauj ruam tom ntej yog nrhiav cov chaw ntawm micronutrient uas koj xav tau thiab nws yuav ua li cas nrog cov khoom noj lwm yam. Piv txwv li, cov neeg muaj lub qog ua haujlwm tsis paub zoo tias cov nqaij nruab deg yog cov nplua nuj nyob hauv iodine thiab lawv tsis tuaj yeem ua ke nrog cov zaub qhwv thiab legumes uas thaiv nws txoj kev nqus.
Yog tias koj khaws cia 3-3,5 teev ua ke nruab nrab ntawm cov pluas noj thiab ua kom koj cov zaub mov yooj yim tab sis sib luag, koj feem ntau yuav zam qhov kev tsis sib haum xeeb micronutrient (calorizator). Muaj ib qho kev muaj protein, ib qhov chaw ntawm cov carbohydrates ntau, thiab zaub hauv koj cov zaub mov.
Cov ntsiab lus ntawm cov vitamins thiab minerals nyob rau hauv cov khoom thiab lawv nqus los ntawm lub cev tuaj yeem soj ntsuam tsuas yog cais hauv chav kuaj. Koj tuaj yeem tiv thaiv koj tus kheej los ntawm hypovitaminosis los ntawm kev noj zaub mov yooj yim thiab ntau yam, noj zaub mov tag nrho, tswj koj tus kheej kom zoo, thiab mus ntsib kws kho mob raws sijhawm.