Qhov tseem ceeb tshaj plaws rau kev noj qab haus huv lub caij ntuj no yog cov vitamins: A, vitamins ntawm pab pawg B, nrog rau E, C thiab P.
1. Ntau tus tau hnov tias thaum lub caij ntuj no yuav tsum tau noj Vitamin C, tab sis feem ntau tsis nco qab txog nws "ua ntej thawj khaub thuas." Thiab txawm hais tias "nees" koob tshuaj vitamin C tiag tiag pab kom rov qab los ntawm koj txhais taw sai, nws zoo siab dua li rov qab los sai sai - tsuas yog tsis mob! Lo lus "antioxidant" yog fashionable niaj hnub no, tab sis rau qee qhov laj thawj nws qee zaum zoo li tias nws yog cov khoom xyaw hauv qee cov txiv hmab txiv ntoo thiab zaub kim. Tab sis tsis yog, vitamin C kuj yog ib qho muaj zog antioxidant, tsis muaj qhov phem tshaj lwm tus, thiab kuj yog ib qho immunomodulator: nws tiv thaiv khaub thuas thiab laus ntxov ntxov ntawm lub cev. Yog li pom tseeb, paub - thiab siv tau!
YUAV UA LI CAS:
Kev noj cov tshuaj vitamin C yav dhau los hauv cov ntsiav tshuaj lossis lozenges txhua hnub (feem ntau yog 75-90 mg tau pom zoo) yog qhov tshwm sim, tab sis 100% cov lus qhia raug rau tag nrho lub caij ntuj no! Yog vim li cas rau qee yam koj yog "tiv thaiv tshuaj" - tsis muaj leej twg thab kom haus cov hips txhua hnub lossis tsuas yog noj cov txiv hmab txiv ntoo tshiab thiab zaub uas muaj cov vitamin no.
1. Rosehip (qhuav) - 1200 mg;
2. Sweet kua txob (liab), tshiab - 470 mg;
3. Brussels sprouts (tshiab) - 120 mg;
4. Dill, cheremsha (ntsuab) - 100 mg;
5. Kiwi (txiv hmab txiv ntoo tshiab, pulp) - 71-92 mg.
Ib qho chaw paub zoo ntawm vitamin C, txiv kab ntxwv muaj li 60 mg ntawm cov vitamin ib 100 g ntawm cov khoom. Tsis yog ntau, tab sis nws yog ib qho yooj yim los xam tias 200 g ntawm txiv kab ntxwv ib hnub ntau dua li cov neeg laus xav tau txhua hnub rau cov vitamin tseem ceeb no! Nws yooj yim, nrawm, thiab koj tuaj yeem them taus.
Vitamin C kuj tseem muaj nyob rau niaj hnub no nyob rau hauv daim ntawv ntawm cov ntsiav tshuaj los yog chewable lozenges, tab sis tau txais tsis tau "los ntawm ib tug xeem tube", tab sis los ntawm txiv hmab txiv ntoo thiab zaub.
2. Cov vitamins ntawm pab pawg B pab tsis tau tsuas yog los ntawm "txias" ntawm daim di ncauj, tab sis kuj muaj txiaj ntsig zoo rau lub paj hlwb thiab cov txheej txheem metabolic, tswj cov txiv neej potency nyob rau hauv zoo, thiab tshwj xeeb tshaj yog pab tau rau lub caij ntuj no - vim hais tias. tiv thaiv khaub thuas! Rau qhov no, cov vitamins B tuaj yeem hu ua qhov tseem ceeb tshaj plaws thib ob tom qab vitamin C. Tsis tas li ntawd - txawm hais tias qhov no yog qhov tseeb ntev thiab paub dav - peb tseem tsis nco qab tias vitamin B12 tseem ceeb heev rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij kom tswj ntshav qab zib.
YUAV UA LI CAS:
Ntxiv nrog rau cov vitamins B yog ib qho yooj yim kom tau, ob qho tib si "khoom muag thiab muag", piv txwv li ob leeg ib leeg thiab pab pawg. Cov vitamins B1, B6, B9 (nrog rau PP, C thiab lwm yam tseem ceeb) muaj nyob rau hauv walnuts, tus qauv yog 3 tag nrho walnuts ib hnub twg rau ib tug neeg laus (nws yog qhov zoo dua mus yuav unpeeled, hauv plhaub: nws muaj kev nyab xeeb thiab ntau dua. huv si). Ginger tsis tsuas yog muaj vitamin B9 xwb, tab sis kuj sov thaum lub caij ntuj no: koj tuaj yeem yuav cov hauv paus tshiab thiab muab tso rau hauv dej haus (tsis yog cawv mulled caw, tshuaj yej, qhiav nrog txiv qaub, thiab lwm yam), thiab ntxiv rau zaub mov (rau Piv txwv li, hauv cov tais diav xws li "sabzhi" thiab "curry").
3. Los ntawm kev lag luam niaj hnub no, ib qho tuaj yeem ua yuam kev vitamin E (tocopherol) muaj txiaj ntsig tshwj xeeb rau daim tawv nqaij, tk. liam tias "tiv thaiv nws txoj kev laus" thiab lwm yam. Qhov no tsis yog nyob deb ntawm qhov tseeb, tab sis qhov tseem ceeb uas yuav tsum paub thaum lub caij ntuj no yog vitamin E tiv thaiv tag nrho lub cev los ntawm khaub thuas thiab kab mob! Qhov no yog vim nws cov nyhuv antioxidant ntawm cov cell membranes: nws txhim kho cov pa oxygen los ntawm cov hlwb, ua rau cov hlwb "ua pa" zoo dua.
1. Almonds - 24.6 mg;
2. Hazelnut * - 24 mg;
3. Peanuts * - 10.1 mg;
4. Pistachios * - 6 mg;
5. Cashew * - 5.6 mg.
* Cov txiv ntseej (tshwj tsis yog almonds) tuaj yeem ntub dej thaum hmo ntuj kom zoo dua thiab tom qab ntawd muab tshuaj txhuam rau hauv ib lub tais. Yuav ntxiv rau smoothies!
Los ntawm txoj kev, ntses thiab nqaij nruab deg muaj ntau tsawg (tsawg dua 2 mg100 g) vitamin E ntau dua li txiv ntoo.
4. tshuaj vitamin P (nws tseem hu ua "rutin", lossis raug xa mus los ntawm lub npe hu ua "bioflavonoids") - tseem muaj txiaj ntsig zoo, thiab tseem koom nrog kev cuam tshuam ntawm oxidation thiab txo cov hlwb. Dab tsi ntxiv, yog tias koj feem ntau tau los ntshav thaum lub caij ntuj no, kev noj cov tshuaj vitamin P tsis tu ncua yog txoj kev daws teeb meem rau qhov teeb meem tsis zoo.
1. Cov txiv hmab txiv ntoo tshiab (tshwj xeeb tshaj yog cov txheej dawb ntawm cov tev thiab cov khoom sib txuas. Muaj ntau cov pov thawj tias citrus tev, tab sis tus tswv tsev yuav tsum nco ntsoov tias cov txiv hmab txiv ntoo feem ntau raug kho nrog tshuaj lom thaum lub sij hawm cia!);
2. Blueberries, raspberries, blackberries, blackcurrants, cherries, chokeberries (berries nyob rau hauv lub caij ntuj no yuav tsum tau qhuav, los yog "shock industrial" freezing. Hmoov tsis zoo, txawm nrog tsev neeg "tsev" khov, vitamin P yog kiag li ploj los ntawm berries);
3. Rosehip decoction;
4. Ntsuab tshuaj yej (thiab kas fes ntuj);
5. Ntsuab nplooj lettuce.
Tus nqi pes tsawg ntawm cov vitamin P yog qee zaum nyuaj rau kev tsim, thiab nws cov qauv tsis raug kho (txawm tias nws ntseeg tau tias nws yog qhov chaw ntawm qhov ntau ntawm 25-50 mg rau cov neeg laus).
Los ntawm zaub, muaj ntau vitamin P nyob rau hauv cabbage, txiv lws suav thiab parsley. Thiab tseem muaj qhov tseem ceeb ntawm nws muaj nyob rau hauv buckwheat (nws yog qhov zoo dua los haus ntsuab "khoom noj nyoos" - tsuas yog tsau nws hauv dej thaum hmo ntuj). Thaum kho cua sov, ib feem tseem ceeb ntawm cov vitamin P poob, yog li nws yog "phooj ywg" rau cov neeg noj zaub mov nyoos, thiab rau cov neeg noj txiv hmab txiv ntoo tshiab, suav nrog. citrus.
Raws li koj twb to taub los ntawm cov ntaub ntawv no, nyob rau hauv lub caij ntuj no nws yog ib qho tseem ceeb tsis tsuas yog yuav tsum tau hnav khaub ncaws zoo thiab haus dej sov, tshuaj ntsuab infusions, sawv hips thiab kub (tab sis tsis muaj zog!) Haus dej, tab sis kuj yuav tsum tau noj zaub mov nplua nuj nyob rau hauv cov vitamins. Thiab qhov no tsis yog txhais tau tias boiled qos yaj ywm nplej zaub, tab sis rau feem ntau - tag nrho cov tib yam peb nyiam tshiab txiv hmab txiv ntoo, tshuaj ntsuab thiab zaub. Noj qab nyob zoo!