Rau leej twg ntau npaum li cas cov vitamin?
Thoob plaws hauv peb lub neej, lub cev xav tau cov vitamins tsis muaj zog. Thiab qhov no tsis yog xav tsis thoob. Cov menyuam yaus yuav tsum muaj cov vitamins ntau dua ib kilogram, vim lawv pheej loj hlob thiab loj hlob tuaj. Tab sis vim yog qhov tseeb tias qhov ceeb thawj ntawm cov me nyuam me, cov nuj nqis yog me me. Thaum tus menyuam muaj hnub nyoog 10-11 xyoos, nws xav tau cov vivtoom caum tib yam li nws niam nws txiv.
Cov poj niam xav tau me ntsis ntxiv cov vitamins dua li cov txiv neej. Qhov no yog vim yog qhov tseeb tias peb cov ntxhais hnyav dua, thiab peb txoj kev loj hlob kuj tsawg dua. Lub sij hawm no, peb lub cev xav tau txog 10-30% ntawm cov vitamins ntau kom ua tau, thiab tus me nyuam yav tom ntej.
Nrog lub hnub nyoog 10-20%, qhov kev xav tau rau cov vitamins yuav txo, raws li cov metabolism hauv peb lub cev hlob zuj zus. Tab sis lawv muaj mob loj dua. Yog li, ntau tus kws kho mob tsis txo cov tshuaj rau cov neeg muaj hnub nyoog tshaj 50 xyoo. Thiab cov khoom siv ntawm qee cov vitamins tseem muaj zog. Piv txwv, vitamin K. Tom qab 50 xyoo nws tuaj yeem tsim los ntawm peb lub cev. Nco qab tias qhov vitamin no yog lub luag haujlwm rau cov ntshav coagulability.
Cia peb los saib zoo li cas cov tshuaj vitamins, nyob rau hauv lub hnub nyoog twg peb xav tau tshwj xeeb.
Muaj hnub nyoog 35 xyoo
Yog tias koj poob mus rau qeb ntawm cov neeg uas tsis tau muaj hnub nyoog 35 xyoo, tshwj xeeb yuav tsum tau them rau cov vitamins hauv qab no:
- Vitamin E (tocopherol). Cov vitamins no tseem ceeb rau cov poj niam thiab txiv neej. Nws txhawb nqa cov qoob loo ntawm spermatozoa hauv cov txiv neej. Rau cov poj niam, txawm li cas los xij, nws tseem ceeb rau lub ntsiab lus thiab kev coj tus cwj pwm hauv plab thaum cev xeeb tub. Tsis tas li ntawd, cov vitamin E yog ib qho muaj zog txaus antioxidant. Cov kev tshawb fawb tau pom tias yog txhua txhua hnub kom tau txais cov vitamin los ntawm cov khoom kom zoo, koj tuaj yeem txo qhov kev pheej hmoo ntawm cov kab mob plawv 25-30% thiab txhim kho kev puas siab puas ntsws los ntawm 36%. Tsis tas li, cov tshuaj vitamin no yuav ua rau kom muaj kabmob kheesxaws. Vitamin E muaj nyob hauv cov nqaijrog ntawm zaub keeb kwm, piv txwv li, nyob rau hauv sunflower roj, kua, mustard, txiv laum huab xeeb, txiv ntseej. Tsis tas li ntawd, nws muaj peev xwm pom nyob rau hauv sprouts, leafy zaub thiab sunflower noob.
- Vitamin B9 (Tshav, folacin, folic acid). Cov tshuaj vitamin no yog ib qho tseem ceeb rau txoj kev xav ntawm lub paj hlwb thiab kev loj hlob ntawm tus me nyuam lub hlwb. Yog hais tias tus poj niam cev xeeb tub los yog tus poj niam cev xeeb tub tsis tau txaus, tus me nyuam mos yuav muaj teeb meem nrog lub hlwb. Rau cov laus, cov vitamins no tseem ceeb heev. Folacin yog qhov tsim nyog rau kev ua hauj lwm zoo ntawm lub plab zom mov, lub hlwb thiab lub cev hematopoietic. Nrhiav cov vitamin no yuav ua tau rau hauv cov nplooj ntawm cov nroj tsuag ntsuab. Ib qho tag nrho ntawm 500 yam ntawm cov zaub xam lav muaj txhua hnub ntawm B9. Nws kuj muaj nyob rau hauv zaub cob pob, asparagus, zaub ntsuab, zaub qhwv, nqaij cov nqaij (tshwj xeeb tshaj yog vovyazhye los yog nqaij npuas nqaij), tsev cheese, legumes, poov xab thiab whole grains.
- Vitamin B6 yog tag nrho peb cov vitamins, koom ua ke los ntawm ib lub npe. Lawv ua si lub luag haujlwm loj hauv cov metabolism ntawm cov rog, carbohydrates thiab proteins. Tsuas yog 80 mg ntawm vitamin B6 tauj ib hnub tuaj yeem txo qhov kev pheej hmoo ntawm myocardial infarction los ntawm 32%. Yog xav tau cov txiaj ntsig ntawm cov vitamins no, nws yuav tsum tau haus luam yeeb nrog folic acid. Feem ntau ntawm tag nrho cov vitamin B6 pom muaj nyob rau hauv cov cereal tsis ntau, by-products thiab siab. Zoo B6 yog absorbed los ntawm nqaij, tshwj xeeb tshaj yog los ntawm nqaij qaib siab. From cereals thiab legumes, nws yog digested zuj zus, tab sis nyob rau hauv cov khoom no nws muaj ntau. Thaum sov kho, nws tsaus muag. Yog li ntawd, nws yog qhov zoo dua rau noj zaub nyoos thiab txiv hmab txiv ntoo, piv txwv li txiv tsawb. 100 g ntawm txiv tsawb muaj 400 μg ntawm B6.
35-45 xyoos
Thaum muaj hnub nyoog li no, thawj deep wrinkles thiab teeb meem kev noj qab haus huv pib tshwm. Yog li ntawd, nyob rau hauv Ntxiv rau cov saum no vitamins, nws yog ib qhov tsim nyog los noj ntau thiab ntau:
- Vitamin A (retinol thiab beta-carotene) tsuas yog qhov tseem ceeb rau kev pom kev zoo, qhov sib txawv ntawm tes, thiab cov plaub hau, daim tawv nqaij thiab cov rau tes. Kev siv cov tshuaj vitamin no ua rau txo tus kab mob hauv lub plawv, thiab tseem ua rau cov kev ua kom lub cev tsis muaj zog. Nrhiav cov vitamin no tsuas yog ua tau rau cov khoom ntawm cov tsiaj txhu: by-products, yolks, butter. Ib qho overdose ntawm no vitamin yog heev teeb meem rau kev noj qab nyob - lub chaw ua hauj lwm ntawm lub poob siab thiab digestive systems tej zaum yuav cuam tshuam. Yog li, tsis txhob noj cov tshuaj vitamin A. Beta-carotene, hauv kev sib piv rau cov retinol, yog kev ruaj ntseg kiag li. Nws muaj txiv kab ntxwv thiab daj zaub, nrog rau cov zaub ntsuab. Mus rau beta-carotene zoo absorbed, nws yuav tsum tau noj nrog nqaij: sunflower roj, qaub cream thiab thiaj li on.
- Vitamin C (ascorbic acid). Cov laus peb ua, qhov ntau peb xav tau cov vitamin no. Ascorbic acid tuaj yeem ua rau kom muaj roj "zoo" cov roj cholesterol hauv 13%, thiab "phem" hauv 17%. Cov neeg los ntawm ib txwm tsis muaj vitamin C yuav ua rau muaj mob stroke. Tab sis yog tias koj siv nws ua ntu zus nyob rau hauv txoj cai, nws yuav ua kom cov hlab ntses fibers (vim qhov no, maj mam tsim cov pob txha wrinkles). Vitamin C yog qhov yooj yim mus nrhiav. Nws pom nyob rau hauv raw cabbage, kua txob liab, zaub, citrus.
- Vitamin B12 (cobalamin) - ua rau cov nyhuv ntawm cov vitamin C thiab pab kom muaj kev ua haujlwm zoo. Thiab tag nrho cov ua tsaug rau qhov tseeb hais tias nws yog kev koom tes nyob rau hauv kev ntawm proteins, cov rog, carbohydrates thiab nyob rau hauv cov ntshav. Cov neeg uas tsis muaj vtitamine B12 muaj kev nco zoo thiab paub. Cov tshuaj vitamin no tsuas yog siv cov khoom ntawm cov tsiaj txhu: ntses, nqaij, nqaij npuas thiab nqaij nyug siab. Yog tias koj ua raws li kev coj noj coj ua, ces koj yuav tsum tau ntxiv cov tshuaj vitamin kom tsis txhob muaj teeb meem kev noj qab haus huv.
Cov laus tshaj 45 xyoo
- Vitamin D - yog tsim nyog rau lub txiaj ntsim ntawm calcium, uas pab ntxiv dag zog rau cov pob txha. Tsis tas li ntawd, niaj zaus noj cov tshuaj vitamin D txo cov kev muaj mob khees xaws thiab kab mob hauv plab. Cov tshuaj vitamin no yog tsim los ntawm tshav ntuj. Yog li ntawd nws yog tsim nyog yuav tsum tau nyob rau hauv lub hnub txhua hnub. Nyob rau hauv cov khoom nws muaj peev xwm tsuas yog muaj nyob rau hauv yolks thiab ntses roj.
- Vitamin K yog ib qho tseem ceeb rau kev ntshav coagulation ntawm cov pob txha thiab cov hniav. Nws yog synthesized nyob rau hauv cov hnyuv, tab sis nws tau zuj zus nrog lub hnub nyoog. Yog li, muab cov tshuaj vitamin K txhua txhua hnub, koj yuav tsum tau noj ntau dua spinach, daim siab thiab nqaij menyuam.
- Vitamin B3 (nicotinamide, niacin, PP) yog lub zog muaj zog. Nrog nws cov deficiency, leeg tsis muaj zog. Koj tuaj yeem noj cov tshuaj vitamin no los ntawm ntses, khoom noj khoom haus, nqaij, mov ci thiab cereal.
Cov tshuaj vitamins zoo li cas: los ntawm cov khoom ntuj tsim lossis tshuaj noj? Cov kws tshawb fawb tseem muaj kev sib cav. Tom qab tag nrho, ntawm cov khoom, txhua hnub kom tsawg ntawm cov vitamin yog qhov yooj yim dua tau los ntawm lub tsev muag tshuaj. Tab sis qhov no, qee cov ntaub ntawv ntawm cov tshuaj vitamins tuaj yeem muaj cov nyhuv ntxim cov nyom nrog kev nkag mus ntev. Tsis tas li ntawd nyob rau hauv cov ntaub ntawv ntawm cov tshuaj vitamins yuav tshwm sim ib overdose, uas tshem tawm kev siv ntawm natural khoom.