Cov kws tshawb nrhiav pom 6 yam tseem ceeb uas tsim nyog rau kev noj qab haus huv ntawm txhua tus poj niam. Qhov no yog qhov tseem ceeb kom paub.
1. Folic acid
Qhov tseeb, cov no yog cov vitamins B, uas yog qhov tseem ceeb tshaj rau cov poj niam cev xeeb tub (thiab cov neeg uas xav xeeb tub). Kev tsis muaj peev xwm ua rau tuaj yeem ua rau tus menyuam muaj teeb meem tsis sib thooj. Folic acid yog tsim nyog rau tsim cov qe ntshav dawb hauv lub cev, piv txwv li, nws qhov tsis muaj teeb meem cuam tshuam qhov xwm txheej ntawm daim tawv nqaij, plaub hau thiab cov rau tes. Nws kuj tau zoo hais txog kev ua qoob rau lwm cov kua qaub - homocysteine, uas nyob rau hauv ntau qhov ntau ua rau muaj kev pheej hmoo siab muaj zog, mob plawv, mob ntshav qab zib, senile dementia thiab lwm yam kab mob.
Raws li qee cov kws tshawb fawb, folic acid pab tiv thaiv kev nyuaj siab (xws li tom qab yug me nyuam). Cov koob tshuaj txhua hnub yog 400 micrograms (μg). Nws muaj nyob rau hauv tag nrho grain qhob cij, pasta, thiab raws li spinach, neeg rau, legumes thiab cabbage.
2. Calcium
Ntawm tag nrho cov ntsiab lus ntawm calcium yog feem ntau xav tau rau cov poj niam. Nws yog ib qho tseem ceeb ntawm cov cuab yeej rau lub cev thiab yog qhov tshwj xeeb tshaj yog rau cov qauv ntawm cov pob txha thiab cov hniav. Calcium ua kom pob txha loj hlob thiab tiv thaiv tsis tau pob txha hnyav - qhov ib ntawm cov poj niam raug kev txom nyem tshaj plaws, thiab qhov no ua rau osteoporosis. Raws li txoj kev tshawb fawb los ntawm American cov kws tshawb fawb, kev siv cov calcium ntau zog txo txoj kev pheej hmoo ntawm tus mob cancer mis.
Cov koob tshuaj txhua hnub yog 1000 milligrams (mg) ua ntej qhov pib ntawm menopause thiab 1200 mg rau lub sij hawm txuas mus ntxiv no. Calcium zoo tshaj yog noj 2 zaug ib hnub twg (500-600 mg). Nws pom muaj nyob rau hauv cov khoom noj siv mis, almonds, broccoli, dawb thiab qhwv.
3. Vitamin D
Txawm hais tias nws belongs rau cov vitamins, nws ua haujlwm li cov tshuaj hormones hauv lub cev. Lub siab thiab lub raum hloov nws mus rau hauv ib daim ntawv tshwj xeeb biologically active - calciferol, uas yuav pab tau kom extract ntau calcium los ntawm cov zaub mov.
Nws kuj tiv thaiv tawm tsam ntau cov kab mob loj (nrog rau lub mis, hnyuv thiab lub tsev me nyuam). Vitamin D feem ntau tsim nyog rau kev ua haujlwm ntawm cov thyroid caj pas thiab tivthaiv daim tawv nqaij ntawm kev puas tsuaj thiab kab mob.
Txhua hnub koob tshuaj vitamin yog 2.5 μg (rau cev xeeb tub thiab lactating - txog li 10 μg). Muaj nyob hauv ntau tshaj plaws hauv cov ntses, khoom noj khoom haus thiab qe.
4. Hlau
Nws plays lub luag haujlwm tseem ceeb ntawm cov pa oxygen rau lub cev hlwb - yuav luag ob feem peb ntawm nws cov ntim hauv lub cev yog ib qho ntawm hemoglobin, uas khi cov pa oxygen thiab xa mus rau cov nqaij. Yog li, qhov kom tsawg ntawm cov hlau mus rau hauv lub cev yog qhov tseem ceeb rau kev tswj lub zog thiab txhua txoj haujlwm. Thawj qhov tsim nyog ntawm tsis muaj hlau yog kev tsis muaj zog, uas tau pom 3 zaug ntau zaus rau cov poj niam tshaj li cov txiv neej.
Cov koob tshuaj txhua hnub yog 18 mg (ua ntej qhov pib ntawm menopause), ces - 8 mg. Thaum cev xeeb tub, cov koob tshuaj yuav tsum tau nce mus txog 27 miligrams.
Muaj nyob hauv lub siab, molluscs, nqaij thiab ntses, spinach thiab taum.
Yuav ua kom lub cev muaj zog ntawm cov zaub mov, cov khoom noj khoom haus qhia cov khoom noj khoom haus nplua nuj ntawm no, uas yuav tsum tau noj nrog vitamin C. Koj tuaj yeem hloov cov ntsiav tshuaj nrog cov khoom noj uas muaj vitamin C - txiv lws suav, kua qab zib, citrus.
5. Fibre
Fibre (los yog cellulose) yog ib feem ntawm cov khoom noj nroj tsuag, uas, qhov tseeb, tsis absorbed los ntawm lub cev (tab sis nws yog faib ua soluble thiab insoluble). Fiber ntau tshwj xeeb tshaj yog rau kev ua hauj lwm ntawm lub plab thiab lub nruab zog. Cov tshuaj fiber ntau yog khi rau cov cholesterol thiab tiv thaiv nws txoj hnyuv tawm hauv cov hnyuv thiab nkag rau hauv cov ntshav. Insoluble fibers cuam tshuam rau kev ua haujlwm ntawm txoj hnyuv, muaj ib hom kev ua kom huv, tsim nyog rau kev noj qab haus huv ntawm cov poj niam.
Fiber ntau ua tiav hauv lub cev thiab cov khoom noj uas muaj nws cov calorie tsawg, uas yog, lawv tsim muaj kev xav ntawm satiety tsis muaj lub koob tshuaj loj loj.
Qhov tshuaj txhua hnub yog 30 grams, uas yuav tsum muab faib ua peb yam, qhov noj tshais, pluas tshais thiab noj hmo. Fiber ntau yog pom nyob rau hauv oats, tag nrho grain qhob cij, pasta, pob kws, feem ntau cov txiv hmab txiv ntoo, peas, taum thiab broccoli.
6. Omega-3 fatty acids
Lawv kuj hu ua "tseem ceeb" cov rog, uas tuaj yeem tsis tau los ntawm kev kho lub cev los ntawm lwm cov fatty acids. Tias yog vim li cas nws thiaj tseem ceeb kom tau txais qhov tsawg tshaj plaws ntawm cov rog tseem ceeb rau zaub mov noj.
Kev siv cov khoom uas muaj omega-3 fatty acids uas yuav txo tau txoj kev pheej hmoo ntawm mob stroke thiab lub plawv nres mus txog 3 zaug. Yog li ntawd, lawv raug pom zoo rau cov neeg muaj hnub nyoog tshaj 45 xyoo. Cov kev tshawb fawb pom tias cov acids muaj cov nyhuv tshuaj thiab txo cov tsos mob ntawm cov kab mob (piv txwv, mob caj dab).
Cov koob tshuaj txhua hnub yog 1, 1 gram. Muaj ntau yam hauv cov roj ntses oily: ntses liab, tuna, herring, mackerel.