Ntau tau sau txog lub koom haum noj zaub mov zoo rau cov kis las, tab sis cov pib tseem muaj lus nug. Tshawb nrhiav yuav ua li cas ua ke cov zaub mov kom tau txais cov leeg nqaij. Tus kws ncaws pob txoj kev noj zaub mov zoo yuav tsum tsis tsuas yog sib npaug raws cov ntsiab lus tseem ceeb, tab sis kuj muaj tag nrho cov zaub mov tseem ceeb thiab cov vitamins. Ntau tau sau txog qhov sib piv ntawm cov rog, cov protein sib xyaw thiab cov carbohydrates, yog li peb yuav tsom mus rau kab kawm thiab cov vitamins. Cov tshuaj no tseem ua lub luag haujlwm tseem ceeb heev thiab ua tib zoo saib xyuas yuav tsum tau them rau lawv qhov sib npaug hauv kev noj haus.
Vitamins nyob rau hauv kev noj haus ntawm cov neeg ncaws pob
Cov vitamins yog cov zaub mov hnyav hnyav uas muaj cov khoom noj muaj txiaj ntsig lom. Qee yam ntawm cov tshuaj no tau tsim los ntawm lub cev, thaum lwm tus tuaj yeem tsuas yog los ntawm zaub mov. Vitami tau koom nrog ntau yam kev cuam tshuam thiab vim li no lawv lub luag haujlwm yuav tsum tsis txhob poob siab. Nyob rau hauv tag nrho, kev tshawb fawb tam sim no paub txog nees nkaum cov vitamins, tab sis hnub no peb yuav tham txog tsuas yog ob peb.
Txhua cov vitamins feem ntau muab faib ua ob pawg: rog-soluble thiab dej-soluble. Thawj pab pawg yuav tsum suav nrog cov vitamins A, K, D thiab E. Los ntawm lawv peb yuav pib tshuaj xyuas:
- Vitamin A tuaj yeem pom hauv zaub mov hauv ob daim ntawv: carotene thiab retinol. Thawj daim ntawv muaj nyob hauv cov txiv hmab txiv ntoo thiab zaub, thiab qhov thib ob, hauv cov khoom tsiaj. Cov vitamins no yog qhov tseem ceeb rau kev pom kev thiab kev loj hlob. Qhov tsis muaj vitamin A los ntawm qhov tshwm sim tuaj yeem ua rau dig muag tag.
- Vitamin D nws tau pom muaj ntau hauv cov ntses thiab tsawg me ntsis hauv cov khoom siv mis. Tsis tas li, lub cev tuaj yeem tsim cov tshuaj vitamin no nyob rau hauv qhov cuam tshuam ntawm tshav ntuj. Qhov yooj yim muab, nws yog vitamin D uas tau tsim thaum lub hnub kub kub.
- Vitamin E pom hauv zaub thiab nplej. Cov tshuaj no muaj cov tshuaj tiv thaiv antioxidant siab. Vitamin K muaj nyob hauv zaub, nqaij thiab ntses. Cov cuab yeej tseem ceeb ntawm cov vitamins yog nws koom nrog hauv kev sib xyaw ntawm prothrombin, uas ua kom cov ntshav coagulation nrawm dua.
Los ntawm pab pawg ntawm cov dej-soluble vitamins, peb yuav tham txog pab pawg B, vitamin C thiab P. Pab pawg ntawm cov vitamins B suav nrog ntau yam tshuaj uas ua haujlwm sib txawv. Piv txwv li, vitamin B2 siv lub zog ua haujlwm hauv cov metabolism hauv cov rog thiab tuaj yeem ua kom nrawm lipolysis. Tab sis cov vitamin B6 cuam tshuam rau kev sib pauv ntawm cov protein sib txuas, uas yog qhov tseem ceeb heev rau cov kis las.
Vitamin C lossis ascorbic acid muaj cov tshuaj tiv thaiv kab mob thiab ntau yam haujlwm. Lub cev xav tau cov tshuaj no yog qhov siab tshaj ntawm txhua cov vitamins.
Cov zaub mov hauv cov zaub mov ntawm cov kis las
Cov zaub mov tseem ceeb ib yam nkaus rau kev ua haujlwm ntawm lub cev. Lawv yog ib feem ntawm ntau yam enzymes thiab cov ntaub so ntswg, thiab tseem ua raws li catalysts rau ntau yam tshuaj lom biochemical. Tsis tas li, qee cov zaub mov tau siv los ua cov tshuaj hormones. Cia peb hais tias iodine yog ib feem ntawm cov thyroid hormones.
Qhov xav tau cov zaub mov txawv yog txawv. Sodium tau noj ntau los ntawm lub cev. Lub hauv paus tseem ceeb ntawm cov ntxhia no rau lub cev yog ntsev. Txhawm rau ua kom tau raws li koj qhov xav tau sodium txhua hnub, koj yuav tsum haus li 15 grams ntsev ntsev. Lub cev xav tau cov tshuaj potassium kom tsawg. Cov khoom no muaj nyob hauv txhua cov khoom lag luam khoom noj khoom haus, thiab thaum nruab hnub koj yuav tsum haus li 4 txog 6 grams ntawm cov ntxhia. Ib qho ntawm txoj haujlwm tseem ceeb ntawm cov tshuaj potassium yog tswj hwm qhov kev txaus siab ntawm cov leeg, suav nrog lub plawv. Kev tsis txaus ntawm cov tshuaj tuaj yeem ua rau muaj kev cuam tshuam hauv kev ua haujlwm ntawm lub cev tseem ceeb no. Koj yuav tsum nco ntsoov tias nrog kev nyuaj siab lossis ntxhov siab, cov tshuaj potassium tau tawm los ntawm lub cev.
Calcium yog ib feem tseem ceeb ntawm cov nqaij pob txha, cuam tshuam rau kev ua haujlwm ntawm lub paj hlwb, kev sib zog ntawm cov leeg, thiab lwm yam. Nyob rau tib lub sijhawm, qhov xav tau txhua hnub rau calcium yog qhov tsawg thiab tsuas yog 0.8 grams. Kev zom zaub mov zoo tshaj yog muaj los ntawm calcium uas muaj nyob hauv cov khoom siv mis. Txhawm rau nce qhov ntsuas no, nws yog ib qho tseem ceeb kom tsis txhob tsim cov vitamin D tsis txaus.
Qhov tseem ceeb tshaj plaws rau lub cev tsis yog tsuas yog cov ntsiab lus ntawm phosphorus, tab sis nws piv nrog calcium. Yog tias daim duab no yog 1 hauv 1.5-2, tom qab ntawd ob qho zaub mov yuav nqus tau sai. Phosphorus pom muaj nyob hauv txhua yam zaub mov, tab sis lub cev nqus tau cov zaub mov zoo dua uas pom hauv tsiaj zaub mov. Phosphorus yog qhov tseem ceeb rau kev tswj hwm cov roj cholesterol.
Magnesium cuam tshuam rau kev ua haujlwm ntawm lub hauv nruab nrab lub paj hlwb thiab cov leeg. Qhov xav tau txhua hnub rau cov ntxhia no tsuas yog 0.4 grams, tab sis nws piv nrog calcium (0.6 rau 1) kuj tseem ceeb heev.
Tam sim no peb tham txog qhov hu ua macronutrients, lub cev xav tau uas yog siab heev thiab ntsuas hauv grams. Nyob rau hauv lem, muaj lwm pab pawg ntawm cov tshuaj - kab kawm. Qhov xav tau rau lawv muaj tsawg dua, tab sis lawv tseem tseem ceeb rau kev ua haujlwm ib txwm ntawm lub cev.
Qhov feem ntau kawm kab keeb rau hnub tim yog hlau. Cov txiv neej yuav tsum haus txog 10 milligrams ntawm cov tshuaj thaum nruab hnub. Thiab rau cov ntxhais, daim duab no yuav siab dua me ntsis - 18 milligrams. Hlau feem ntau muaj nyob hauv qhob cij, ntses, zaub thiab nqaij.
Tooj liab tseem ceeb heev rau cov metabolism hauv cov protein sib txuas. Ib qho ntxiv, kab ntawv no tau koom nrog hauv kev tsim cov ATP - lub hauv paus tseem ceeb ntawm lub zog rau cov leeg. Cov neeg laus yuav tsum haus tsawg kawg 30 micrograms tooj liab thaum nruab hnub.
Yam tsawg kawg ntawm txhua qhov, hauv kev sib piv nrog cov kab kawm feem ntau, lub cev xav tau chromium. Qhov xav tau txhua hnub rau cov tshuaj no tsuas yog 6 txog 12 milligrams. Cov tshuaj no yog siv hauv cov txheej txheem metabolic ntawm carbohydrates thiab cov rog. Nyob rau tib lub sijhawm, koj yuav tsum nco ntsoov tias cov zaub mov muaj chromium hauv qhov me me thiab vim li no, nws feem ntau tsis txaus hauv lub cev.
Niaj hnub no peb tau tham tsuas yog qee cov zaub mov thiab cov vitamins. Txhawm rau ua tiav kev ua kis las zoo, koj yuav tsum ua tib zoo xav txog cov ntsiab lus ntawm cov tshuaj no hauv kev noj haus.
Kawm paub ntau ntxiv txog lub luag haujlwm ntawm cov vitamins hauv kev noj zaub mov zoo ntawm cov kis las hauv daim vis dis aus no:
