Khoom noj khoom haus: cov zaub mov zoo los pab koj tus menyuam rov qab zoo

Dob peb hnub, koj tus me nyuam tau hnav papier-mâché kuv. Nws nkag mus ib puag ncig, nws grumpy thiab quaj yooj yim. So assured, nws yog ib txwm nyob rau lub sij hawm ntawm lub xyoo no! Yog tias nws tau muaj kab mob hauv lub caij ntuj no - tonsillitis, mob khaub thuas, mob khaub thuas thiab lwm yam kab mob hauv plab - nws lub cev tiv thaiv kab mob yuav tsum tau kos nws tus kheej cov peev txheej los tiv thaiv nws tus kheej. vitamin thiab mineral reserves, hauv tshwj xeeb hlau thiab vitamin C, ob yam khoom uas rhuav tshem cov kab mob thiab microbes. Tab sis nrog rau cov no toning cov as-ham uas tsis muaj, nws yuav sai sai revitalized. Tsis nco qab txhawb nqa ib tug balanced plab hnyuv flora kom nws lub cev tsis muaj zog. Muab cov khoom noj fermented xws li yogurt rau hauv cov ntawv qhia zaub mov.

Indispensable hlau noj

Hlau tsis muaj peev xwmtseem niaj hnub no : Raws li National Health Nutrition Program (PNNS), nws cuam tshuam rau ntawm 20 thiab 30% ntawm cov menyuam yaus txog 3 xyooss thiab, raws li Prof. Patrick Tounian, tus thawj coj ntawm lub chaw saib xyuas menyuam yaus noj zaub mov thiab kev noj zaub mov hauv tsev kho mob Trousseau, hauv Paris, nruab nrab ntawm 10 thiab 20% ntawm cov menyuam yaus hnub nyoog 3 txog 10 xyoo. Txawm li cas los, qhov no mineral yog ib tug Qhov tseem ceeb ntawm hemoglobin : qhov tsis muaj peev xwm ua rau cov ntshav tsis zoo oxygenation thiab, dhau los, ua rau cov menyuam yaus qaug zog. Yog koj pom koj tus me nyuam daj ntseg thiab nkees, mus ntsib nws tus kws kho mob. Kev kuaj xyuas kom meej thiab, yog tias tsim nyog, kuaj ntshav rau koob tshuaj nws cov hlau Tshuag (ferritin) yuav txaus los kuaj ntshav qab zib, uas tus kws kho mob yuav sau ntawv rau a hlau supplementation txog peb lub hlis. Tab sis feem ntau, nws yuav tshwj xeeb tshaj yog pom zoo kom yuam cov khoom noj uas muaj nws.

Raws li National Food Safety Agency (ANSES), pom zoo kom noj hlau yog los ntawm 7 mg 1 mus rau 9 xyooThiab tom qab ntawd 8 mg ntawm 10 mus rau 12 xyoo. "Txij thaum muaj hnub nyoog 3 xyoos, npaj ib los yog ob feem hauv ib hnub, yoog raws nws lub hnub nyoog thiab nws txoj kev tshaib kev nqhis, nqaij liab lossis ntses", qhia xibfwb Tounian. Xaiv nqaij nyug, os, cws los yog scallops uas nws thiaj li hu ua "heme" hlau yog tshwj xeeb zoo assimilated los ntawm lub cev. Raws li PNNS, qhov pom zoo ntawm cov protein ib hnub yog 50 g txog 6 xyoo, tom qab ntawd 100 g ntawm 10 thiab 12 xyoo.

Ib txhia zaub thiab legumes kuj muaj hlau, tab sis nyob rau hauv me me. Qhov no yog li cas ntawm lentils, nqaij qaib peas, Taum dawb rau spinach. Ib qho nqaij nyuj steak (2,83 mg / 100 g) nrog rau ib lub phaj ntawm spinach (2 mg / 7 g) thiab noj lentils (100 mg / 1,59 g) yog ib pluas noj uas yuav npog koj cov pluas noj. kev xav tau txhua hnub. Lwm yam khoom noj kom haum : zaub mov starchy. Lawv lub cuab tam? Lawv wealth nyob rau hauv complex carbohydrates. Lub tom kawg maj diffuse lub zog hauv lub cev, uas pab kom tus menyuam nyob hauv lub cev kom ntev.

Peb bet rau vitamin C

Pab koj tus menyuam kom tau txais cov vitamins ntau! Kuj bet rau vitamin C, uas txhawb kev nqus hlau los ntawm lub cev, thiab raws li kev tshawb fawb Italian luam tawm hauv Phau Ntawv Xov Xwm ntawm Ethnopharmacology, nqa txhawb zog. Raws li ANSES, tus menyuam hnub nyoog 4 txog 6 xyoos xav tau 75 mg / hnub ntawm no precious vitamin, 90 mg ntawm 7 thiab 9 xyoo et 100 mg 10 mus rau 12 xyoo. Nws cov kev xav tau yuav raug them los ntawm muab nws ib feem thaum tav su lossis yav tsaus ntuj ntawm zaub cob pob (37,3 mg / 100 g) los yog Cov zaub qhwv dawb (53,25 mg / 150 g), ntxiv rau a txiv kab ntxwv nruab nrab (59 mg vitamin / 150 g) los yog a kiwi (59 mg / 100 g). Hauv ib lub hlis ntawm cov khoom noj no ntim nrog cov vitamins, nws yuav tau txais daim ntawv Olympic!

Ib lub lim tiam ntawm cov tshuaj tiv thaiv qaug zog

(1) Kev siv cov nroj tsuag tshuaj ntsuab hauv Valves- tino, J. of Ethnopharmacology, janvier 2009.