Vitamins rau txiv neej - hom, txiaj ntsig, qhov chaw, supplementation

Txhua tus pom zoo tias txiv neej thiab poj niam lub cev sib txawv. Lawv muaj cov kev xav tau sib txawv thiab xav tau ntau theem ntawm cov as-ham. Ntxiv mus, lub cev metabolic thiab txoj kev ua neej yuav tsum hloov nrog lub hnub nyoog. Yog li ntawd, cov vitamins thiab minerals yog ib qho chaw uas yuav tsum tsis txhob ignored. Cov txiv neej yuav tsum noj cov vitamins dab tsi?

Vitamins rau txiv neej - vitamin A

Vitamin A yog cov khoom noj muaj roj-soluble uas ua lub luag haujlwm tseem ceeb hauv lub cev. Nws yog ib qho tseem ceeb rau kev pom zoo thiab tawv nqaij, thiab ntxiv dag zog rau lub cev. Rau cov txiv neej, nws tseem yog ib qho tseem ceeb rau lwm qhov laj thawj, vim nws tiv thaiv kab mob qog noj ntshav prostate thiab pab tswj lub cev xeeb tub kom noj qab haus huv. Dab tsi ntxiv, cov khoom antioxidant hauv vitamin A pab kom cov tawv nqaij du.

Tsis muaj vitamin A tuaj yeem ua rau muaj mob hnyav xws li dig muag. Tsis muaj vitamin A kuj ua rau muaj qhov hnyav thiab muaj feem yuav tuag los ntawm kev kis kab mob xws li qhua pias thiab raws plab. Tsawg cov tsos mob ntawm vitamin A tsis txaus muaj xws li cov teeb meem ntawm daim tawv nqaij xws li hyperkeratosis thiab pob txuv.

Cov vitamin A yog cov zaub ntsuab nplooj, zaub qhwv, carrots, txiv nkhaus taw, cheese, ntses salmon, thiab mis nyuj. Nws tau xav tias qhov xav tau txhua hnub rau cov vitamin A hauv cov txiv neej yog 900 µg.

Saib kuj: Lub cev tiv thaiv kab mob ua haujlwm li cas?

Vitamins rau txiv neej - vitamin B9

Vitamin B9 kuj hu ua folic acid, txawm hais tias tseem ceeb heev rau cov poj niam, nws muaj nyob rau hauv kev noj haus kuj tseem ceeb heev rau cov txiv neej. Qhov no yog vim vitamin B9 yog qhov tseem ceeb rau kev txhim kho cov phev zoo, uas txhais tau hais tias nws ua lub luag haujlwm tseem ceeb hauv kev xeeb tub. Tsis tas li ntawd, nws txhim kho lub plawv thiab plaub hau kev noj qab haus huv, thiab pab nrog qee yam mob hlwb xws li kev nyuaj siab.

Qee cov tsos mob ntawm folate deficiency hauv cov txiv neej yog: tsis muaj zog, ua tsis taus pa thiab tsis xis nyob, tawv nqaij daj ntseg, mob taub hau, palpitations, poob ceeb thawj thiab tsis qab los noj mov, tinnitus, hloov nyob rau hauv kev nkag siab ntawm saj, raws plab, tingling, nqaij. qaug zog.

Vitamin B9 tuaj yeem pom hauv cov khoom xws li txiv ntoo, taum, spinach thiab asparagus. Nws tau xav tias qhov xav tau niaj hnub rau vitamin B9 nyob ntawm lub hnub nyoog thiab nyob rau hauv cov txiv neej laus nws yog 400 µg.

Saib kuj: Thaum twg ua tsis taus pa yog mob hnyav?

Vitamins rau txiv neej - vitamin B12

Vitamin B12 plays lub luag haujlwm tseem ceeb hauv kev tsim cov qe ntshav liab, DNA thiab paj hlwb. Yog tias ib tug txiv neej lub cev tsis tau txais cov vitamin B12 txaus, cov teeb meem ntawm lub paj hlwb thiab cov hlab ntshav tuaj yeem tshwm sim. Hauv txoj kev xav, hom teeb meem no yuav tsum tsis txhob tshwm sim vim cov txiv neej nyiam noj cov vitamin B12 kom txaus txhua hnub, tab sis feem ntau muaj teeb meem nrog nws qhov kev nqus zoo vim yog siv tshuaj (cov tshuaj kom txo cov ntshav siab thiab tiv thaiv ntshav qab zib tuaj yeem cuam tshuam cov metabolism ntawm vitamin. B12).

Tsis muaj vitamin B12, ntawm qhov tod tes, tuaj yeem ua rau muaj teeb meem nrog lub hauv nruab nrab lub paj hlwb, qaug zog, poob phaus, thiab cov teeb meem hauv lub paj hlwb xws li dementia, nco tsis meej, tsis meej pem, thiab teeb meem sib npaug.

Qhov chaw ntawm vitamin B12 yog salmon, clams, trout, tuna, nqaij nyug thiab yaj, yogurt, thiab cheese. Nws tau xav tias qhov xav tau ntawm vitamin B12 txhua hnub rau cov txiv neej laus yog 250 µg.

Vitamins rau txiv neej - vitamin C

Vitamin C, tseem hu ua ascorbic acid, yog lwm yam khoom noj tseem ceeb. Ua tsaug rau nws cov khoom antioxidant, nws tiv thaiv lub cev tiv thaiv oxidative kev nyuaj siab thiab txhawb cov ntaub so ntswg kho nrog rau cov pob txha loj hlob thiab kho. Nws yog ib qho tseem ceeb rau cov txiv neej vim hais tias nws pab nrog cov teeb meem prostate, uas tuaj yeem ua rau muaj teeb meem nrog kev tso zis. Vitamin C pab nyob rau hauv synthesis ntawm collagen, uas yog ib tug antioxidant. Collagen, nyob rau hauv lem, pab kho daim tawv nqaij thiab ua kom nws supple. Tsis tas li ntawd, vitamin C pab ua kom ntshav siab thiab tiv thaiv teeb meem plawv. Nws kuj pab kom nqus tau cov hlau thiab yog li pab tiv thaiv cov hlau tsis muaj zog.

Tsis muaj vitamin C tsis tshua muaj, tab sis tuaj yeem tshwm sim nrog kev txwv kev noj haus uas muab tsawg dua 10 mg ntawm cov vitamin no ib hnub rau ib hlis lossis ntau dua. Nyob rau hauv cov ntaub ntawv ntawm ib tug loj deficiency ntawm vitamin C, peb hais txog lub thiaj li hu ua scurvy. Nws tuaj yeem ua rau qaug zog, ntxhov siab, mob pob qij txha, thiab cov pos hniav los ntshav, thiab nws zoo li tshwm sim hauv cov neeg uas tsis tau noj cov vitamin C txaus tsawg kawg peb lub hlis. Txawm li cas los xij, feem ntau cov tsos mob ntawm vitamin C tsis txaus muaj xws li tsis muaj zog, khaus khaus, mob nqaij thiab pob qij txha, ntshav ntswg, xiav lossis liab me ntsis ntawm cuticles, bruising yooj yim, thiab kho qhov txhab qeeb.

Vitamin C yog dej-soluble thiab muaj nyob rau hauv ntau cov txiv hmab txiv ntoo thiab zaub, xws li txiv kab ntxwv, strawberries, kiwi, peppers, broccoli, kale, spinach, thiab qos yaj ywm. Nws tau xav tias qhov kev xav tau niaj hnub rau vitamin C hauv cov txiv neej laus yog 100 mg (txog 1000 mg rau lub sijhawm muaj kab mob thiab tsis muaj zog).

Vitamins rau txiv neej - vitamin D.

Cov vitamin tseem ceeb tshwj xeeb tshaj yog rau cov txiv neej vim nws ua lub luag haujlwm tseem ceeb hauv kev tsim cov testosterone, uas poob qis nrog lub hnub nyoog. Tsawg testosterone qib, ua rau qaug zog, txo libido, txo cov metabolism thiab ua rau peb muaj ntau yam teeb meem kev noj qab haus huv. Tau kawg, cov no tsis yog tag nrho cov txiaj ntsig ntawm vitamin D, uas tseem txhawb lub plawv noj qab haus huv thiab cov pob txha muaj zog, txo qis kev pheej hmoo ntawm qee yam qog noj ntshav thiab tiv thaiv ntshav qab zib, uas yog qhov tseem ceeb rau cov txiv neej laus. Vitamin D kuj tseem tuaj yeem ua lub luag haujlwm hauv kev tiv thaiv thiab kho cov ntshav siab, qabzib intolerance thiab ntau yam sclerosis.

Vitamin D deficiency manifests nws tus kheej li mob pob txha thiab cov leeg tsis muaj zog. Lwm cov tsos mob loj ntawm qhov tsis txaus ntawm cov khoom noj no yog qhov muaj feem yuav tuag los ntawm kab mob plawv, kev paub tsis meej hauv cov neeg laus, thiab mob qog noj ntshav.

Vitamin D tshwm sim hauv cov ntses oily (xws li sardines lossis salmon). Nws kuj tseem tuaj yeem siv tau los ntawm kev noj cov khoom uas muaj nplua nuj nrog nws, xws li mis nyuj, khoom noj siv mis thiab cereals. Peb cov tawv nqaij tuaj yeem tsim cov vitamin D nws tus kheej los ntawm tshav ntuj, yog li peb yuav tsum tsis txhob zam lub hnub ntawm txhua tus nqi. Nws tau xav tias qhov kev xav tau niaj hnub rau vitamin D yog li ntawm 800 txog 2000 IU, nyob ntawm hnub nyoog.

Saib ntxiv: Lub hnub hlawv koj? Tsis txhob ua qhov no vim li cas. Nws yuav phem dua!

Vitamins rau txiv neej - vitamin K.

Vitamin K yog qhov tseem ceeb rau kev tsim thiab tswj cov pob txha, tiv thaiv kab mob plawv, thiab ntshav txhaws. Vitamin K deficiency tsis tshua muaj rau cov neeg laus, tab sis yog tias peb muaj teeb meem plab, kab mob siab, lossis noj cov tshuaj noj, peb yuav muaj kev pheej hmoo.

Kev tsis txaus ua rau cov ntshav txhaws tsis zoo thiab los ntshav uas tuaj yeem tshwm sim hauv thaj chaw uas tsis yog qhov chaw txiav lossis qhov txhab. Los ntshav kuj tuaj yeem pom yog tias ib tus neeg bruises yooj yim, tsim cov ntshav txhaws me me hauv lawv cov ntiv tes, los yog hla cov quav uas zoo li tsaus nti (yuav luag zoo li tar) thiab muaj qee cov ntshav.

Vitamin K muaj nyob rau hauv zaub ntsuab xws li zaub qhwv, zaub qhwv thiab spinach, nrog rau cov ntses thiab qe. Nws tau xav tias qhov xav tau ntawm vitamin K txhua hnub rau cov txiv neej laus yog 65 µg.

Potassium rau txiv neej

Lwm cov khoom xyaw uas yuav tsum tsis txhob ploj hauv cov txiv neej cov zaub mov yog potassium. Nws cuam tshuam rau kev noj qab haus huv ntawm cov hlab ntsha, cov pob txha thiab cov metabolism. Nws tuaj yeem txhim kho cov ntshav siab, pab kev zom zaub mov, thiab tiv thaiv cov leeg nqaij, uas ntau tus txiv neej tawm tsam, tshwj xeeb tshaj yog tias lawv noj tshuaj rau ntshav siab, ntshav qab zib, lossis kab mob plawv.

Potassium deficiency ua rau muaj kev pheej hmoo ntawm lub raum pob zeb, mob stroke thiab hypokalemia. Cov mob tom kawg yog qhov txaus ntshai tshwj xeeb vim tias hauv hypokalemia, cov ntshav cov poov tshuaj tsawg tsawg, ua rau cov leeg mob, tsis muaj zog thiab, qee zaum, tuag tes tuag taw. Tau kawg, cov poov tshuaj siab kuj tseem txaus ntshai rau koj txoj kev noj qab haus huv vim nws tuaj yeem ua rau lub plawv nres thiab txawm tuag.

Potassium tuaj yeem pom hauv nceb, taum, qos yaj ywm qab zib, prunes, txiv tsawb, avocado, salmon, tuna, nqaij nyuj thiab mis nyuj. Qhov xav tau ntawm cov poov tshuaj txhua hnub rau cov txiv neej laus yog kwv yees li ntawm 4700 mg.

Saib ntxiv: Txoj kev cog lus. Hom, ua rau, cov tshuaj hauv tsev rau cov leeg nqaij

Hlau rau txiv neej

Hlau yog xav tau los ntawm lub cev los tsim hemoglobin. Qhov no yog qhov tseem ceeb vim tias hemoglobin hauv cov qe ntshav liab nqa oxygen los ntawm lub ntsws mus rau txhua qhov ntawm lub cev. Qhov no yog vim li cas qhov tsis muaj hlau tuaj yeem ua rau qaug zog, kiv taub hau, tawv nqaij daj, thiab mob taub hau. Interestingly, cov txiv neej nyiam khaws cov hlau ntau hauv lawv lub cev dua li cov poj niam, uas yog vim li cas hlau deficiency tsis tshua muaj nyob rau hauv cov txiv neej.

Qhov chaw ntawm cov hlau yog offal, zaub ntsuab tsaus, txiv lws suav, qos yaj ywm, txiv ntseej, taum, legumes, thiab chocolate. Kev xav tau hlau txhua hnub rau cov txiv neej laus yog xav tias yog 20 µg.

Bor rau txiv neej

Lwm qhov tseem ceeb ntawm cov txiv neej cov zaub mov yog boron. Nws pab lub cev tsim cov pob txha muaj zog thiab noj qab nyob zoo. Nws cov teebmeem ntawm pob txha noj qab haus huv yog qhov tseem ceeb los txo cov teeb meem sib koom ua ke. Nws kuj tau pom los pab kho osteoarthritis. Cov nqaij mos kuj tso siab rau kev noj qab haus huv ntawm boron. Rau cov txiv neej, txawm li cas los xij, boron plays lub luag haujlwm tseem ceeb vim nws koom nrog hauv kev tsim cov estradiol thiab testosterone. Nws pab koj nqus cov zaub mov thiab cov as-ham, uas ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv ntawm kev sib deev.

Tsis muaj cov ntaub ntawv meej txog qhov tsis muaj boron. Nws ntseeg tau tias qhov tsis txaus ntawm cov ntsiab lus no tuaj yeem cuam tshuam rau lub hlwb kev ua haujlwm los ntawm kev txo qis kev puas siab puas ntsws thiab cuam tshuam rau kev ua haujlwm ntawm lub hlwb. Kev noj cov boron tsawg kuj zoo li txo cov ntshav plasma thiab cov calcium hauv cov ntshav thiab ua kom cov ntshav calcitonin thiab osteocalcin ntau ntau hauv cov txiv neej thiab poj niam, uas tuaj yeem cuam tshuam cov pob txha pob txha pob txha.

Boron tuaj yeem pom hauv prunes thiab apricots, raisins, avocados, txiv apples, taum qhuav, mis nyuj thiab qos yaj ywm. Qhov xav tau txhua hnub ntawm boron rau cov txiv neej laus yog kwv yees li 20 mg.

Omega-3 fatty acids rau txiv neej

Omega-3 fatty acids txo triglycerides, txo cov ntshav siab thiab ua kom lub plawv dhia zoo li qub. Qhov no yog qhov tseem ceeb tshwj xeeb rau cov txiv neej hnub nyoog 30 xyoo vim tias lawv lub siab thiab kev noj qab haus huv ua rau muaj kev pheej hmoo. Dab tsi ntxiv, omega-3 fatty acids kuj txhawb kev ua haujlwm ntawm lub hlwb, tiv thaiv kab mob xws li dementia thiab nco tsis tau.

Omega-3 fatty acids kuj yog ib txoj hauv kev los txo txoj kev pheej hmoo ntawm cov kab mob plawv thiab txo qis qhov tshwm sim ntawm metabolic syndrome. Omega-3 fatty acids kuj pab txo qhov mob thiab mob pob qij txha, thiab thaum ua ke nrog calcium thiab yav tsaus ntuj primrose roj, lawv ua rau cov pob txha ceev thiab tiv thaiv osteoporosis, txawm nyob rau hauv cov neeg laus.

Kev tsis txaus ntawm cov khoom noj no ua rau muaj teeb meem ntawm daim tawv nqaij, plaub hau thiab rau tes (tawv nqaij qhuav, plaub hau yog nkig, thiab cov rau tes nyias nyias, flaky thiab tawg), ua pob liab liab, dandruff, qaug zog thiab teeb meem pw tsaug zog, teeb meem nrog kev xav. , mob pob qij txha thiab pob qij txha. , cov tsos mob ua xua thiab teeb meem plawv.

Tau kawg, omega-3 fatty acids tuaj yeem pom nyob rau hauv ntau hom ntses (xws li sardines, salmon, tuna thiab mackerel), tab sis kuj muaj nyob rau hauv linseed, chia noob, walnuts, kale los yog zaub roj (rapeseed roj, linseed roj thiab roj). . taum). Nws tau xav tias cov txiv neej noj qab haus huv yuav tsum noj txog 1000 mg ntawm omega-3 fatty acids ib hnub.

Saib kuj: Ob txhais ceg thaum hmo ntuj ua rau koj tsaug zog? Nov yog qee cov tshuaj hauv tsev zoo

Zinc rau txiv neej

Rau cov txiv neej, zinc kuj yog ib qho tseem ceeb heev tivthaiv, uas plays lub luag hauj lwm nyob rau hauv cell faib thiab loj hlob, raws li zoo raws li nyob rau hauv DNA synthesis. Nws kuj txhawb kev kho qhov txhab thiab kev noj qab haus huv tag nrho ntawm lub cev tiv thaiv kab mob. Dab tsi ntxiv, zinc pab tswj hwm testosterone thiab lwm yam tshuaj hormones poj niam txiv neej, piv txwv li prolactin, ua tsaug rau zinc muaj zog rau cov txiv neej kev sib deev.

Zinc deficiency yog pom ntawm qhov muag liab qab. Ib tug txiv neej yuav saib mob, uas tshwm sim los ntawm cov tsos mob ntawm qhov tsis muaj peev xwm ntawm lub caij no, xws li cov plaub hau poob, tsis hnov ​​​​tsw thiab saj, daim tawv nqaij hloov xim, kho qhov txhab qeeb thiab nquag kis kab mob.

Txawm hais tias zinc tuaj yeem tau los ntawm cov nroj tsuag, nws yuav nyuaj rau lub cev siv nws. Hmoov zoo, zinc kuj tuaj yeem pom hauv cov khoom noj xws li nqaij nyug, oysters thiab nqaij npuas. Nws tuaj yeem pom hauv cashews, almonds, thiab chickpeas. Nws tau xav tias qhov xav tau zinc txhua hnub rau cov txiv neej yuav tsum yog 11 mg.

Selenium rau txiv neej

Selenium yog lwm yam khoom tseem ceeb rau cov txiv neej vim nws tau qhia cov txiaj ntsig rau txiv neej fertility thaum noj ib leeg thiab ua ke nrog lwm cov as-ham. Nyob rau hauv ib txoj kev tshawb fawb luam tawm nyob rau hauv Experimental Techniques in Urology & Nephrology nyob rau hauv 2017, infertile txiv neej raug tshuaj 50 micrograms ntawm selenium ib hnub twg rau peb lub hlis. Yog li ntawd, lawv cov qib testosterone thiab cov phev suav tau nce ntxiv, nrog rau lawv txoj kev txav mus los, qhov tseem ceeb thiab morphology. Hauv cov kev tshawb fawb uas cov txiv neej infertile coj selenium nrog rau cov vitamin E, A, los yog C, tag nrho cov phev zoo nce.

Cov qib selenium qis yog txuam nrog cov kab mob plawv, mob caj dab rheumatoid, txiv neej infertility, kev nyuaj siab thiab kev ntxhov siab. Cov kev tshawb fawb tau pom tias qib selenium zoo tshaj plaws tuaj yeem ua tau zoo hauv kev txo qis qhov tshwm sim ntawm plab hnyuv, ntsws, daim siab thiab mob qog noj ntshav, ua rau nws muaj txiaj ntsig zoo heev.

Selenium tuaj yeem pom hauv qej thiab Brazil txiv ntoo. Nws tau xav tias qhov kev xav tau ntawm selenium txhua hnub rau cov txiv neej yuav tsum yog 55 µg.

Magnesium rau txiv neej

Magnesium yog ib qho ntawm cov minerals ntau tshaj plaws hauv tib neeg lub cev. Los ntawm cov leeg nqaij mus rau pob txha noj qab haus huv, nws koom nrog ntau yam txheej txheem. Nws yog ib qho tseem ceeb rau kev tsim cov protein, cov paj hlwb ua haujlwm, tswj cov piam thaj, thiab ntau dua 300 cov txheej txheem tshuaj. Rau cov txiv neej, nws yog ib qho tseem ceeb rau ntau yam.

Ua ntej, nws txhawb kev tsim thiab ua haujlwm ntawm testosterone. Qhov thib ob, magnesium plays lub luag haujlwm tseem ceeb hauv kev hloov cov zaub mov uas peb noj rau hauv lub zog thiab tuaj yeem txhim kho kev pw tsaug zog zoo los ntawm kev xa cov cim uas txhawb lub hlwb thiab cov leeg kom so. Thaum kawg, thiab thib peb, magnesium yog ib qho tseem ceeb ntawm cov khoom noj rau lub plawv thiab tuaj yeem siv mus ntev los txhawb kev noj qab haus huv lub plawv. Lub ntsiab lus kawg no tseem ceeb dua yog tias peb pom tau tias qhov tshwm sim ntawm cov kab mob plawv hauv cov txiv neej ntau dua li cov poj niam.

Magnesium deficiency tuaj yeem ua rau muaj teeb meem kev noj qab haus huv suav nrog ntshav siab thiab kab mob plawv, ntshav qab zib, osteoporosis, thiab mob taub hau migraine. Cov tsos mob ntawm magnesium deficiency muaj xws li tsis qab los noj mov, xeev siab thiab ntuav, qaug zog, qaug dab peg, tingling, nqaij spasms, hyperactivity, tsaug zog, thiab txawv txav lub plawv dhia.

Almonds, taum dub, txiv ntseej, noob, txiv tsawb, thiab nplooj ntsuab tuaj yeem yog qhov zoo ntawm magnesium. Nws tau xav tias qhov xav tau magnesium txhua hnub rau cov txiv neej yuav tsum nyob nruab nrab ntawm 400 thiab 420 mg.

Calcium rau txiv neej

Cov khoom xyaw tseem ceeb tshwj xeeb rau cov txiv neej laus. Lub cev xav tau calcium kom cov pob txha thiab cov leeg noj qab haus huv. Tsis muaj calcium txaus thaum menyuam yaus tuaj yeem ua rau pob txha pob txha tom qab hauv lub neej, ib qho kab mob uas cov pob txha tsis muaj zog thiab tawg lossis tawg yooj yim. Calcium pab tswj cov leeg nqaij ua haujlwm xws li kev so thiab kev cog lus.

Qee lub sij hawm thawj qhov cim qhia ntawm qhov tsis muaj calcium yog qhov kev npaj txhij txog pob txha lossis poob ntawm cov hniav. Yog tias cov calcium uas tsis txaus los yog hnyav heev, koj tuaj yeem hnov ​​​​cov leeg nqaij lossis mob pob txha, tingling lossis kub hnyiab ntawm lub qhov ncauj thiab ntiv tes, lub ntsej muag spasms thiab tics, convulsions thiab tshee (poob calcium los ntawm cov pob txha hu ua osteopenia thaum nws mob me ntsis. , thiab osteoporosis thaum hnyav). Lwm cov tsos mob ntawm calcium deficiency muaj xws li nqos nyuaj, qaug zog, kiv taub hau, tsis tshua muaj ntshav siab, mob plab, mob nraub qaum lossis lub duav, thiab pob txha tawg.

Qhov zoo ntawm calcium yog cov khoom noj muaj roj tsawg thiab tsis muaj rog xws li mis nyuj, yogurt, thiab cheese. Calcium kuj tuaj yeem pom muaj nyob rau hauv sardines, taum paj, kua mis, thiab zaub nplooj xws li kale thiab kale. Nws tau xav tias qhov xav tau calcium txhua hnub rau cov txiv neej yuav tsum yog los ntawm 800 mg, tab sis nws nyob ntawm hnub nyoog.

Iodine rau txiv neej

Iodine hauv lub cev yog siv los tswj cov tshuaj hormones, tshwj xeeb tshaj yog cov thyroid hormones (tshwj xeeb tshaj yog T3 thiab T4 cov tshuaj hormones uas pab tswj koj cov calories kom zoo li cas). Qhov no txhais tau tias nws ua lub luag haujlwm tseem ceeb hauv kev tswj koj cov metabolism. Nws kuj txhawb kev noj qab haus huv ntawm lub cev tiv thaiv kab mob. Thaum tus nqi ntawm iodine hauv lub cev tsis txaus, peb tuaj yeem tsim teeb meem thyroid, uas yuav ua rau qhov hnyav nce lossis tsis pom kev goiter.

Iodine tuaj yeem tau txais los ntawm feem ntau cov nqaij nruab deg, seaweed, yogurt, thiab mis nyuj. Iodine kuj tuaj yeem tau txais los ntawm iodized rooj ntsev. Nws tau xav tias qhov xav tau calcium txhua hnub yuav tsum nyob nruab nrab ntawm 150 thiab 300 µg.

Saib kuj: Cov thyroid hormones ua haujlwm li cas?

Vitamins rau txiv neej - lwm yam tshuaj

Txawm hais tias, qhov tseeb, creatine tsis yog vitamin lossis ntxhia, tab sis ib qho amino acid, nws tseem ceeb heev rau cov txiv neej. Nws tshwm sim nyob rau hauv cov leeg nqaij. Txoj haujlwm ntawm creatine yog txhawm rau txhim kho lub peev xwm los tsim lub zog, uas thaum kawg ua rau cov leeg nqaij loj hlob. Creatine tuaj yeem pom hauv cov nqaij liab thiab nqaij nruab deg. Nws tau xav tias qhov xav tau txhua hnub rau creatine tsuas yog 5g ib hnub, tab sis peb yuav xav tau ntau dua yog tias peb cob qhia lub zog. Tom qab ntawd nws tseem yuav yog qhov yooj yim tshaj plaws los siv cov tshuaj creatine.

Lwm cov khoom xyaw uas yuav nyiam cov txiv neej yog pom palmetto. Nws yog hom ntoo xibtes los ntawm Tebchaws Meskas, Tebchaws Europe thiab Africa. Pom palmetto feem ntau yog siv rau hauv cov tshuaj los txhim kho prostate noj qab haus huv, sib npaug cov tshuaj hormones, thiab tiv thaiv cov plaub hau poob rau cov txiv neej. Tsis tas li ntawd, nws muaj feem xyuam nrog ntau lwm cov txiaj ntsig, suav nrog txo qhov mob thiab txhim kho cov zis. Pom palmetto txiv hmab txiv ntoo extract yog ib qho khoom xyaw ntawm ntau yam kev npaj muaj nyob rau hauv khw muag khoom.

Vitamins rau txiv neej - multivitamin

Txawm hais tias kev siv multivitamin zoo nkaus li zoo thaum peb paub tias lawv tsis tau cog lus tseg, tshwj xeeb tshaj yog thaum koj paub tias peb tsis tau ntsib tag nrho peb lub cev kev noj haus los ntawm kev noj zaub mov ib leeg, kev tshawb fawb txog lawv cov txiaj ntsig sib xyaw. Raws li cov txiaj ntsig ntawm 2017 txoj kev tshawb fawb luam tawm nyob rau hauv Nutrition Journal, muaj tsawg lub caij nyoog uas multivitamin tuaj yeem ua mob rau cov neeg noj qab haus huv feem ntau.

Tus kws kho mob, thaum kuaj pom tias muaj qhov tsis txaus ntawm cov khoom noj tshwj xeeb, feem ntau yuav pom zoo kom noj ib qho tshuaj vitamin es tsis txhob siv cov tshuaj multivitamin, vim tias cov multivitamin yuav muaj cov as-ham ntxiv uas tus neeg mob yuav tsis xav tau. Nws kuj tseem yuav tsum nco ntsoov tias cov tshuaj multivitamin tsis yog los hloov cov khoom noj muaj txiaj ntsig, thiab tsom rau cov neeg uas tsis tuaj yeem ua tau raws li lawv cov kev xav tau kev noj haus nrog kev noj haus ib leeg. Kev siv cov tshuaj multivitamin tsis yog ib txwm tsim nyog.

Saib kuj: Multivitamin ua haujlwm li cas thiab nws ua haujlwm zoo li cas?