Cov Khoom Noj Khoom Haus Hauv Vitamin C. Cov Tswv Yim rau Kev Noj Haus Zoo

Vitamins yog biologically active tshuaj uas tsim nyog rau tib neeg lub cev rau lub neej zoo li qub. Lawv yog tus saib xyuas kev noj qab haus huv ntawm lub nruab nrog cev thiab lub nruab, muab kev tiv thaiv, pab tiv thaiv cov hluas thiab kev zoo nkauj. Lub cev tsis tuaj yeem coj los ua ke ntau cov vitamins, yog li ntawd nws tseem ceeb ua luaj rau cov khoom noj uas lawv muaj.

Thaum lub caij txias, cov khoom noj uas muaj vitamin C yog qhov tseem ceeb tshaj plaws rau tus neeg mob, thiab neeg noj qab haus huv tuaj yeem tiv thaiv kab mob thiab mob khaub thuas. Tab sis tsis muaj lub luag haujlwm tseem ceeb ua si los ntawm lwm cov vitamins: A, E, D, B pawg.

Vitamins nyob rau hauv lub rooj

Qhov yoojyim tshaj uas yuav tsum tau ua rau cov vitamins xav tau yog yuav ib lub pob ntawm cov tshuaj hauv chaw muag tshuaj thiab noj raws li lub tswv yim. Tab sis peb tseem yuav tsum nco ntsoov tias muaj ntau yam tshuaj yeeb dej caw hauv cov khoom. Yog hais tias koj cov khoom noj muaj txaus txiv hmab txiv ntoo thiab zaub, qhov kev piam sij ntawm cov vitamin deficiency yuav tsis txawm tshwm sim.

Nutritionists tau hais tias muaj ntau yam khoom noj uas muaj cov ntsiab lus ntawm vitamin C - nws tsis yog ib co txawv teb chaws, tab sis kuj muaj nqis rau peb noj. Koj tsis tas yuav siv sij hawm ntau heev thiab nyiaj mus yuav lawv.

Nrov myths hais txog qhov chaw ntawm vitamin C

Qhov tseem ceeb tshaj plaws misconception yog tias cov ntaub ntawv tuav nyob rau hauv cov teeb meem no yog lub txiv qaub. Feem ntau, qhov yuam kev no yog yug vim yog cov tshuaj tiv thaiv mob siab, uas feem ntau muab ib lub txiv qaub. Tsis ntev los no, cov ntaub ntawv no tau dhau los ua qauv rau kev lees paub, muab ua lwm hom txiv qaub strawberries, raspberries thiab gooseberries.

Tsis muaj tsawg dua yog qhov tswvyim hais ua dabneeg hais tias tag nrho cov khoom noj uas muaj cov ntsiab lus ntawm cov vitamin C muaj qhov qhia tau qaub. Qhov yuam kev no tej zaum kuj hais txog lub txiv qaub.

Cov khoom tiag-cov tuav tseg

Qhov tseeb, txhua yam yog txawv kiag li. 100 gram ntawm cov txiv qaub muaj 40 mg ntawm cov vitamin C, txog 60 mg hauv cov txiv pos nphuab thiab tsis tshaj 30 mg hauv gooseberry. Nws tsis khav txog nws cov ntsiab lus siab thiab raspberries: nyob rau hauv 100 grams xwb 20 mg yuav kuaj tau.

Khoom nrog ib tug high school cov ntsiab lus ntawm cov vitamin C, Tu siab, muaj ntau yam tsis paub. Tab sis lawv yog cov heev thiab nyob rau hauv lub sij hawm ntawm kev mob thiab caij ntuj raug mob nws yog tsis nyuaj rau txhawb lawv cov khoom noj nrog lawv.

Tus thawj coj yog tus thawj coj hauv daim ntawv (400 mg tshiab thiab 1200 hauv qhuav), ua raws li Bulgarian liab kua txob (250). Lub richest nyob rau hauv vitamin C berries - ib tug dub currant, hiav txwv buckthorn, ashberry. Yog hais tias koj xav kom tiv thaiv koj tus kheej los ntawm cov kab mob, tsis txhob hnov qab txog ntawm greenery, tshwj xeeb tshaj yog hais txog dill, spinach, sorrel thiab qus qej. Ntau ntau cov vitamin C zaub hauv zaub: Zaub pob, Beijing thiab zaub paj, zaub paj thiab kohlrabi. Nws nyob rau hauv citrus, txawm li ntawd los, nws paub txawm tias me nyuam yaus.

Vitamin E hauv cov khoom noj

Tsis tseem ceeb dua lwm cov vitamins. Piv txwv li, tocopherol (vitamin E) tsis yog tias tsis muaj laj thawj hu ua vitamin cov hluas. Nws yog qhov tsim nyog rau kev kho dua tshiab ntawm daim tawv nqaij thiab cov nqaij, txhawb nqa kev zoo ntawm qhov txhab, txo cov nqi ntawm cov hnub nyoog ntsig txog wrinkles. Cov khoom uas muaj cov ntsiab lus uas muaj vitamin E muaj peev xwm yuav tau nyob hauv ib lub tsev lag luam. Cov tau zus yog almonds, raws li lwm cov txiv ntseej: peanuts, cashews, macadamia. Me ntsis tom qab Greek. Tsis tas li ntawd, ntau cov tocopherol nyob hauv nqaij nruab deg thiab ntses: squid, eel, pike perch, thiab lwm yam.

Los ntawm txoj kev, dev rose thiab hiav txwv buckthorn yog nplua nuj tsis tsuas yog nrog vitamin C, tab sis kuj E.

Cov kev pab ntawm B vitamins

Pawg no suav nrog ntau yam tshuaj uas tsim nyog rau kev noj qab haus huv. Zoo hmoo, lawv tsis yog ib qho kev pom zoo. Peb muaj thaj chaw ntawm cov khoom noj uas muaj cov vitamins siab B thiab tshwj xeeb tshaj yog ntau yam khoom siv ntawm pawg no yog los ntawm cov khoom, qe, ceev.

Cov khoom uas muaj cov ntsiab lus ntawm vitamin B6 yuav tsum muaj nyob rau hauv kev noj haus tsawg kawg yog peb zaug ib lub lim tiam. Cov no muaj xws li nqaij nyug, mis nyuj, zaub qhwv. Lub ntsiab ntawm B12 yog nqaij qaib, nqaij nruab deg thiab kua. Thiab cov zaub thiab khoom noj siv mis - nws yog ib tug storehouse ntawm vitamin B5.

Yuav ua li cas kom tau txais cov vitamin D?

Qhov no yog ib qho ntawm ob peb cov vitamins uas lub cev tuaj yeem coj los ua nws tus kheej. Qhov no yuav tsum tau lub hnub lub rays. Tsis txhob hnov qab tias koj xav tau lub hnub ci kom zoo: tom qab hnub tuaj los yog ua ntej hnub poob.

Tab sis nyob rau hauv lub caij ntuj no lub sij hawm muaj tej zaum yuav ib tug nyiaj tshaj - lub hnub yog tsis yog li sov. Yog li, koj yuav tsum noj cov zaub mov uas muaj vitamin D. Ua ntej tshaj, lawv muaj cheese, cheese thiab hauv tsev yogurt. Ib qho ntau ntawm no feem nyob rau hauv raw yolks, noob, neeg rau, nqaij nruab deg. Ib daim siab ntshav tsis yog ib qho txaus siab xwb, tab sis kuj yog ib lub tsev khaws khoom ntawm vitamin D.

Cov vitamins hauv cov khoom tsis yog khoom noj khoom haus

Nutritionists tseem ceeb hais tias ntau cov vitamins kuj muaj nyob hauv cov kab lis kev cai uas feem ntau tsis yog khoom noj. Piv txwv, vitamin C yog nplua nuj tsis tsuas yog berries, tab sis kuj hluas nplooj ntawm dub currant. Nrog lawv koj muaj peev xwm brew tshuaj yej, ua broths thiab tinctures. Qhov no tivthaiv kuj pom muaj nyob rau hauv koob thiab nettle nplooj. Lub tom kawg tau yooj yim ntxiv rau cov zaub nyoos thiab kua zaub hauv lub caij ntuj sov.

Cov nplooj ntawm dandelion thiab alfalfa yog nplua nuj nyob rau hauv vitamin D. Koj yuav tau nyiag lawv nrog boiling dej, chop, ntxiv boiled qe thiab lub caij nrog mayonnaise (los yog yogurt). Ib tug ntau ntawm cov vitamins thiab microelements muaj beet saum.

Cov zaub mov muaj nplua nuj nyob rau hauv cov vitamins

Xav txog kev noj haus uas tsis tas yuav txaus siab rau cov neeg hauv tsev neeg, tab sis tseem ntxiv dag zog rau kev noj qab haus huv, them nyiaj tshwj xeeb rau cov khoom noj uas muaj ntau cov vitamins. Ib qhov chaw tseem ceeb yog cov xim liab thiab noog, cov khoom noj, cov zaub tshiab. Tseem muaj ntau cov vitamins nyob hauv cereals, tab sis lawv cov nqi loj yog microelements, uas yog li tsim nyog. Cov ntsiab lus ntau tshaj ntawm cov vitamins nyob rau hauv cov khoom ntawm cov nroj tsuag keeb kwm yog pom nyob rau hauv lub caij. Sim nkag rau ntawm cov zaub mov ntau cov zaub tshiab, txiv hmab txiv ntoo, tshuaj ntsuab thiab txiv hmab txiv ntoo. Qhov no yuav yog ib qho kev tiv thaiv zoo ntawm cov vitamin deficiency.

Kev Siv Yeebmeem

Nws yog ib qho tseem ceeb kom nkag siab tias yuav khaws cov vitamins li cas. Tom qab tag nrho, tsis yog tag nrho cov khoom noj yuav tau noj nqaij nyoos. Yog tias cov tshuaj tua kab mob ntawm cov nqaij, nqaij qaib, ntses lossis zaub yuav tsum, xaiv cov hau kev uas yuav khaws cia cov khoom muaj nqis. Txoj kev txhim khu feem ntau yog ci hauv ntawv ci. Tom qab nws, yuav tsum ua kom tiav. Kub npau npau thiab ci yog ib qho phem tshaj plaws. Piv txwv, nyob rau hauv ib qho khoom noj, tsuas yog 10% ntawm tus nqi ntawm cov tshuaj vitamin C tseem, thaum lub caij quenching tso cai rau koj kom txuag tau 60%.

Nws tseem ceeb heev uas koj txiav cov zaub. Qhov me me cov pas tuav, cov txiaj ntsig ntau yuav poob thaum sov kho. Qhov zoo tshaj plaws kev xaiv yog los npaj tag nrho, ua ke nrog daim tawv nqaij. Txawm tias ib tus neeg dog dig tseem ceeb yuav pab tau ntau yog tias koj tuaj yeem los yog ua rau nws tsis txiav rau hauv cov nplais.

Sim txo lub sijhawm ua tiav, tsis txhob tua cov zaub mov ntev, yog tias tsis muaj kev xav tau tshwj xeeb. Nco ntsoov tias ntau cov vitamins raug puas los ntawm lub caij nyoog zoo nrog huab cua. Sim tsis txhob txiav lub txiv hmab txiv ntoo ua ntej nyob rau hauv loj qhov ntau.

Saib xyuas cov cai yooj yim uas yuav pab koj noj cov cua thiab noj qab nyob zoo.