Qhov no yog facilitated los ntawm niaj hnub txoj kev loj hlob ntawm kev ua liaj ua teb. Cov tshuaj tua kab thiab cov tshuaj tua kab no tua cov kab mob uas siv rau hauv cov av uas cov nroj tsuag xav tau. Thiab pheej yig chiv siv tsis tuaj yeem them rau txhua qhov uas tsim nyog. Cov av ua tuag, thiab zaub mov poob nws tus nqi. Tsis muaj peev xwm ntawm cov tshuaj ntxhua khaub ncaws cuam tshuam kev ua haujlwm ntawm lub cev thiab ua rau muaj kab mob ntau dua. Nws kuj ua rau cov zaubmov ntses: lub cev tseem tabtom nrhiav yam uas nws tsis tau ua li no. Txoj kev noj haus thiab cov tshuaj vitamin-ntxhov lub cev muaj peev xwm ua tau raws li kev xav tau txhua hnub, tab sis nyob rau qee lub sij hawm muaj ntau ntxiv cov khoom noj muaj haus.
Yuav kom tsis txhob ntsaws koj nrog cov ntaub ntawv tsis tseem ceeb, peb tau muab sau tag nrho cov ntaub ntawv hauv ib lub rooj. Li ntawd, nws yuav yooj yim rau navigate. Tsis tas li ntawd, nws tuaj yeem luam tawm thiab ib txwm "tuav ze ntawm tes."
Qhov yooj yim ntxhia cov khoom | Cov koob tshuaj txhua hnub | Vim li cas nws thiaj tsim nyog? | Hauv cov khoom dab tsi nws muaj nyob hauv? | Kuv puas tuaj yeem tau txais cov khoom noj txaus txaus? | Ua li cas tiv thaiv qhov kev nrim? | Yuav ua li cas ntxiv rau? |
Calcium (Ca) | 1000-1200 mg | Rau cov hniav, cov pob txha, ntshav, cov nqaij ua haujlwm | Khoom noj khoom haus, sardines, zaub paj zaub paj, cereals, ceev | Tau, tshwj xeeb tshaj yog yog tias muaj cov khoom noj muaj zog | Antacids, nyiaj tsawg magnesium | Calcium Citrate assimilated zoo dua |
Phosphorus (P) | 700 mg | Txiav txim sab nraud cov kua qaub qaum | Cov khoom noj, nqaij, ntses, nqaij qaib, taum, etc. | Tau, nrog rau ntau yam khoom noj | Txhuas-muaj antacids | Nrog koj tus kws kho mob tham |
Magnesium (Mg) | 310-320 MG (rau poj niam) | Ntsuas calcium, relaxes cov leeg | Tsaus nti ntsuab zaub, txiv ntseej, cereals | Tsis yog, vim hais tias nws feem ntau cuam tshuam thaum ua noj | Tshaj dhau ntawm calcium | 400 mg ntawm magnesium citrate nyob rau hauv cov hmoov txhua hnub |
Sodium (Cai) | 1200-1500 mg | Hloov qhov siab; xav tau cov leeg | Ntsev, kua ntses | Muaj, feem ntau cov neeg tau txaus | Tsis muaj dab tsi tsis cuam tshuam | Nrog ntau tus tawm hws-isotonic |
Tshuaj Ntshaw (C) | 4700 mg | Yam qhov nqi koj tshuav kua | Zaub, txiv hmab txiv ntoo, nqaij, kua txiv hmab txiv ntoo, cov khoom qab zib | Tau, yog tias koj noj zaub ntsuab txaus | Kas fes, haus luam yeeb, haus dej cawv, calcium ntau heev | Cov zaub ntsuab, tshwj xeeb tshaj yog thaum noj tshuaj |
Tshuaj Chlorine (CI) | 1800-2300 mg | Rau qhov seem ntawm cov kua thiab cov plab zom mov | Ntsev, kua ntses | Muaj, los ntawm cov zaub thiab ntsev, ntxiv rau cov khoom noj | Tsis muaj dab tsi tsis cuam tshuam | Nrog koj tus kws kho mob tham |
Sulfur (S) | microdoses | Cov plaub hau, daim tawv nqaij thiab cov rau tes; rau cov tshuaj hormones ntau lawm | Nqaij, ntses, qe, legumes, asparagus, dos, zaub qhwv | Tau, tshwj tsis yog nyob rau hauv rooj plaub ntawm kev ua txhaum ntawm protein ntau metabolism | Ntau cov vitamin D, khoom noj khoom haus | Nrog koj tus kws kho mob tham |
Hlau (Fe) | 8-18 mg (rau poj niam) | Nyob rau hauv lub qhov muaj pes tsawg leeg ntawm hemoglobin; yuav pab kom hloov cov pa oxygen | Nqaij, qe, zaub ntsuab, txiv hmab txiv ntoo, txiv ntseej | Qhov ua tsis zoo rau cov poj niam hauv lub hnub nyoog | Oxalates (spinach) los yog tannins (tshuaj yej) | Nrog koj tus kws kho mob tham |
Iodine (Kuv) | 150 MG | Nws yog ib feem ntawm cov thyroid hormones | Iodized ntsev, nqaij nruab deg | Yog tias koj siv cov iodized ntsev | Tsis muaj dab tsi hinders | Tsis txhob noj tshuaj tsis muaj tshuaj |
Zinc (Zn) | 8 mg (rau cov poj niam) | Rau kev tiv thaiv; los ntawm retinal dystrophy | Cov nqaij liab, cov hmoov pob kws, cov qhob noom, cov cereal muaj zog | Kev tsis zoo yog ua tau tom qab muaj kev nyuab siab heev | Noj tshuaj ntau heev ntawm cov hlau | Kev muaj peev xwm tsuas yog raug kho los ntawm ib tug kws kho mob |
Tooj liab (Cu) | 900 μg | Tsim nyog rau kev tsim cov qe ntshav liab | Nqaij, qwj ntses, txiv ntseej, qoob loo-tshiab, cocoa, taum, plums | Tau, tab sis monotonous zaub mov ua rau nws nyuaj | Cov tshuaj muaj zog uas muaj cov zinc thiab hlau | Tus kho raws tsuas tuaj yeem kho tsuas yog los ntawm tus kws kho mob |
Manganese (Mn) | 900 μg | Txhim kho cov pob txha, pab tsim tawm ntawm collagen | Cov khoom noj muaj roj, cov tshuaj yej, txiv ntseej, taum | Tau, tab sis monotonous zaub mov ua rau nws nyuaj | Noj tshuaj ntau heev ntawm cov hlau | Kev muaj peev xwm raug kho los ntawm kws kho mob |
Chrome (Cr) | 20-25 μg (rau poj niam) | Txhawb kev ntsuas ntshav qabzib | Nqaij, ntses, npias, txiv ntseej, cheese, qee cov cereal | Muaj. Kev tsis muaj peev xwm tshwm sim hauv cov neeg mob ntshav qab zib thiab cov laus | Tshaj hlau ntau | Kev sib tham ntawm ib tug kws kho mob tshwj xeeb yog yuav tsum tau ua |
Yuav luag ib nrab ntawm cov ntsiab lus ntawm Mendeleev lub rooj yog cov khoom pab me me rau tib neeg lub cev. Thiab nws tsis yog ceeb! Tom qab tag nrho, tib neeg lub cev yog complex.