Peb tau muab tso ua ke ib daim ntawv luv luv, yooj yim thiab siv tau zoo rau koj! Luam tawm thiab dai rau ntawm lub fridge. Daim ntawv "Chat Sheet" qhia koj yuav ua li cas kom tau txais tag nrho cov vitamins thiab minerals uas koj xav tau los ntawm cov zaub mov tsis tu ncua!
Ntau cov vitamins paub txog kev tshawb fawb niaj hnub no, tab sis tsuas yog 13 ntawm lawv tseem ceeb heev rau kev noj qab haus huv. Tag nrho lawv tuaj yeem tau txais los ntawm cov khoom noj tsis pub tua:
· Vitamin A (beta-carotene) - tseem ceeb rau kev pom, kev tiv thaiv kab mob thiab ntshav. Cov rog soluble; yog ib qho antioxidant. Qhov chaw: Feem ntau txiv kab ntxwv-daj-liab zaub, xws li carrots, zucchini, liab peppers, taub dag. Ntxiv rau cov zaub ntsuab tsaus thiab nplooj lettuce. Txiv hmab txiv ntoo (tseem daj thiab txiv kab ntxwv txiv hmab txiv ntoo, feem ntau): txiv kab ntxwv, tangerines, txiv nkhaus taw, txiv duaj, melons, apricots, papaya, thiab lwm yam.
· 8 B vitamins - tseem ceeb rau kev noj qab haus huv ntawm daim tawv nqaij, plaub hau, qhov muag, lub paj hlwb. Tiv thaiv kab mob ntawm cov hlab plawv; dej soluble. Qhov chaw: Mis, taum, qos yaj ywm, nceb, zaub qhwv, Brussels sprouts, asparagus, txiv laum huab xeeb, peas, avocados, txiv kab ntxwv, txiv lws suav, txiv lws suav, taum pauv thiab cov khoom soy, spinach, beets, turnips, dawb thiab tag nrho cov nplej bran qhob cij, whole grain cereal rau pluas tshais thiab mov ci, khoom noj ("brewer's") poov xab, hom qoob mog. Vitamin B12 - cobalamin - tsis pom nyob rau hauv cov zaub mov cog hauv ib daim ntawv muaj nyob rau hauv lub cev, thiab yuav tsum tau noj raws li ib tug ntxiv (ib leeg los yog fortified soy mis nyuj, fortified noj tshais cereals, thiab lwm yam - nws tsis yooj yim!).
· Vitamin C (ascorbic acid) - ib qho ntawm cov vitamins "nrov tshaj plaws" hauv ntiaj teb. Dej soluble. Pab lub cev tsim collagen, yog li nws yog ib qho tseem ceeb heev rau kev kho qhov txhab thiab rau cov mob ntawm daim tawv nqaij thiab cov ntaub so ntswg ntawm lub cev tag nrho. Antioxidant. Cov peev txheej: cov txiv hmab txiv ntoo tshiab los yog cov kua txiv hmab txiv ntoo tshiab: txiv kab ntxwv, txiv kab ntxwv, txiv kab ntxwv, nrog rau liab thiab ntsuab tswb peppers, blackcurrants, strawberries, txiv lws suav thiab txiv lws suav muab tshuaj txhuam, spinach nyoos, tsho qos yaj ywm, thiab lwm yam.
· vitamin D - tseem ceeb rau cov pob txha noj qab haus huv, tswj kev tiv thaiv kab mob, txo qhov mob; tiv thaiv kab mob Alzheimer. Cov rog soluble. Qhov chaw: mis nyuj, whole grains, ultraviolet (hnub raug rau hauv khaub ncaws qhib).
· Vitamin K - tseem ceeb rau cov ntshav thiab cov hlab ntsha, pab nqus calcium. Cov rog soluble. Qhov chaw: Butter, tag nrho cov mis nyuj, spinach, zaub qhwv, zaub qhwv, zaub qhwv, Brossels sprouts, nettles, nplej bran, taub dag, avocados, kiwi txiv hmab txiv ntoo, txiv tsawb, txiv roj roj, soy thiab soy khoom, incl. tshwj xeeb tshaj yog - Japanese soy cheese "", thiab lwm yam.
· Vitamin E (tocopherol) - tseem ceeb rau kev tiv thaiv kab mob thiab paj hlwb, rau lub qhov muag, tiv thaiv kab mob plawv thiab mob qog noj ntshav, yog qhov tseem ceeb rau qhov zoo ntawm daim tawv nqaij thiab plaub hau. Antioxidant. Qhov chaw: Feem ntau pulses, txiv ntseej, noob.
Ntxiv rau qhov tseem ceeb tshaj plaws 13 cov vitamins, nrog rau txhua yam tam sim no meej, cov ntsiab lus hauv qab no yog qhov tsim nyog rau kev noj qab haus huv:
· Kho vajtse: koom nrog hauv kev thauj cov pa oxygen mus rau cov ntaub so ntswg ntawm lub cev, hauv cov txheej txheem oxidative, nws yog ib qho tseem ceeb rau kev tswj lub cev kom zoo thiab kev noj qab haus huv ntawm cov plaub hau. Qhov chaw, suav nrog: beets, prunes, spinach, raisins.
· poov tshuaj - tswj cov dej noj qab haus huv, koom nrog kev sib kis ntawm cov hlab ntsha impulses, hauv kev ua haujlwm ntawm cov leeg nqaij; cuam tshuam rau cov kua qaub-puag tshuav, lub plawv ua haujlwm, thiab lwm yam Qhov chaw: txiv tsawb tshiab thiab citrus txiv hmab txiv ntoo, ci qos yaj ywm, oatmeal thiab buckwheat porridge, nplej bran, thiab lwm yam.
· sodium - koom nrog ntau cov txheej txheem tseem ceeb ntawm lub cev, incl. hloov dej thiab qabzib. Qhov chaw: ntsev, qhob cij, cheese, tag nrho cov zaub.
· Magnesium: koom nrog hauv lub zog synthesis thiab protein metabolism hauv lub cev. Qhov chaw: nyuj mis nyuj, buckwheat, millet, peas, taum, dib, spinach, qhob cij, txiv ntseej thiab tahini halva.
· Tshuaj calcium: qhov tseem ceeb rau cov pob txha noj qab haus huv thiab cov hniav. Qhov chaw: tsev cheese (ntau tshaj cov ntsiab lus!), qaub cream, cheese, ces lwm yam fermented mis nyuj thiab khoom noj siv mis, almonds, spinach, noob hnav noob.
· Phosphorus: tseem ceeb rau cov pob txha thiab cov hniav, rau kev khiav ntawm qee cov txheej txheem tseem ceeb hauv cov hlwb ntawm lub cev. Qhov chaw: Brewer's poov xab, mis nyuj thiab khoom noj siv mis.
· Zinc: ib qho tseem ceeb rau kev tsim cov ntshav, kho qhov txhab, tswj kev noj qab haus huv, nrog rau cov txiv neej txoj kev noj qab haus huv. Qhov chaw: hom qoob mog, taub dag noob (cov noob taub dag), blueberries, oatmeal, ntsuab peas, cocoa, pob kws, ceev, thiab lwm yam.
· Tooj - tseem ceeb rau ntshav, nqus cov vitamin C. Qhov chaw: tshiab dib, txiv ntseej, cocoa, sawv hips, thiab lwm yam.
· selenium - antioxidant, tiv thaiv kab mob plawv thiab tiv thaiv kev loj hlob ntawm cov txheej txheem inflammatory. Qhov chaw: nplej kab mob, txiv ntseej, oatmeal, buckwheat, qej, brewer's poov thiab baker's poov xab.
Muaj, ntawm chav kawm, ntau lwm cov vitamins thiab minerals uas tseem ceeb rau kev noj qab haus huv. Nyob rau hauv ib lub sij hawm los yog lwm yam, science - thiab nrog nws kev lag luam ntawm cov tshuaj thiab superfoods! - "coj" thawj zaug, tom qab ntawd lwm qhov (raws li yog cov ntaub ntawv nrog vitamin E), hais txog qhov tseem ceeb ntawm cov khoom no. Tab sis nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias, thawj zaug, txhua yam - thiab txawm tias cov vitamins nrog cov zaub mov - yog qhov zoo nyob rau hauv nruab nrab, thiab qhov thib ob, qhov zoo tshaj plaws ntawm cov as-ham tsis yog tshuaj, txawm tias qhov zoo tshaj plaws, ntsiav tshuaj - tab sis tshiab, organic, loj hlob. txiv hmab txiv ntoo thiab zaub nyob rau hauv lub hnub, piv txwv li tsuas nyob rau hauv nws tus kheej ib tug ua tiav, varied zaub mov noj!