Kev tshawb fawb twb tau raug kuaj thiab muab piv rau peb cov kev mob nkeeg nrog lub cev tsis muaj zog ntawm cov vitamins thiab minerals. Nws yuav zoo li hais tias zoo li no, tab sis peb lub cev tsis zoo rau qhov tsis muaj cov milligram ntawm cov ntsiab lus tsim nyog thiab yuav ua rau muaj qhov tsis muaj teeb meem txog lawv qhov kev ua tiav. Feem ntau, koj tuaj yeem ua tsis tau siv cov khoom ntawm pharmacological kev lag luam thiab hloov cov ntsiav tshuaj nrog cov khoom ua pa.
Daim ntawv ceeb toom txog qhov kev txob tsis taus thiab sib cav? Koj muaj iron deficiency, noj steak! Ua koj ob txhais ceg swell? Li no, tsis txaus poov tshuaj. Ban Banana, los ntawm no ob pab: thiab six, thiab lub cev yuav tau txais cov mineral uas tsim nyog. Los ntawm tam sim no rau, raws li lawv hais, ib me ntsis ntxiv nyob rau hauv kom meej ...
1. VITAMIN B2 INSUFFICIENCY
Qhov kev pom zoo txhua hnub yog 1.3 mg rau cov txiv neej thiab 1.1 mg rau cov poj niam. Vitamin B2 yog ib qho tseem ceeb rau kev tsim thiab kev loj hlob ntawm cov qe ntshav, tsis muaj nws lub cev rov tsis tau rau ntawm daim tawv nqaij thiab cov qog nqaij hlav nrog qhov ceev. Nrog nws cov deficiency, piv txwv li, cov ces kaum ntawm daim di ncauj yuav tawg. Nws tseem yog qhov tsim nyog rau kev ua zaub mov rau hauv lub zog, thiaj li qaug zog thiab migraine yuav muaj cov tsos mob ntawm cov tsis muaj vitamin B2. Raws li kev txheeb cais, ib feem kaum ntawm cov ntxhais ntawm 11 thiab 18 xyoo thiab ib tug ntawm yim poj niam haus tsis txaus vitamin B2. Nyob rau hauv cov txiv neej, vitamin deficiency yog tsawg. Yog vim li cas yog tias lawv noj ntau cov khoom noj (zoo li txhua yam yog yooj yim thiab yooj yim!) Thiab thaum tus nqi ntawm qhov ntim ntawm qhov noj tau txais koob tshuaj B2. Qhov teeb meem nrog vitamin B2 deficiency yog yooj yim solvable - nws muaj nyob rau hauv cov khoom siv mis, ib khob xwb (250 ml) ntawm cov mis nyuj rau cov khoom noj txhua hnub yuav tshem tag nrho cov teeb meem.
2. LUB NEUTRAL NTAWM VITAMIN A
Yeej tsis muaj cov migraine, xws li hauv cov kis ntawm vitamin B2, thiab lub plab yuav ua rau lub cev tsis muaj vitamin A. Ib hnub tag nrho 0.7 mg rau ib hnub rau cov txiv neej thiab 0.6 mg rau cov poj niam uas xav tau los tiv thaiv mucosal ntawm cov hnyuv thiab cov hlab pas ntawm kab mob kis tau. Tab sis tus xov tooj no kuj ploj mus rau txhua tus ntawm cov ntxhais hluas ntawm ob qho tib si thiab 10 feem pua ntawm cov txiv neej. Cov poj niam tsawg dua (6 feem pua) yog cov tsis muaj peev xwm ua tau rau cov zaubmov A, vim lawv noj cov zaubmov thiab cov zaub ntsuab muaj vitamin A. Cov kev daws teebmeem nyiaj yog qhov yoojyim: carrots thiab siab, tabsis lub siab rau cov pojniam xeeb tub tsis pom zoo tias "ntsuas" ntawm cov tshuaj vitamin A tsim txom fetus.
3. KEV TSHAJ TAWM NTAWM VITAMIN D
Kev mob hnyav ntawm lub cev thiab hauv zos thiab nyob hauv qab lossis pob qij txha, pob txha hauv plab (mob hauv pob ntseg, tshwj xeeb tshaj yog thaum sawv ntxov), tsis muaj zog thiab qaug zog yog cov tsos mob ntawm cov tsis muaj vitamin D hauv lub cev. Nws tseem ceeb heev rau kev txhim kho thiab kev tu cov pob txha thiab cov leeg, raws li nws tswj cov qib calcium thiab phosphorus. Txhim kho peb cov pob txha, vitamin kuj tseem ceeb rau kev tiv thaiv kab mob, kom pab tiv thaiv kev tiv thaiv kabmob ntawm lub cev. Cov koob tshuaj txhua hnub tsuas yog 5 μg (qhov no yog 0.005 mg!) Sib piv nrog cov tshuaj uas yuav tsum tau ua rau cov vitamins B2 thiab A). Txawm li cas los xij, cov txheeb cais qhia tias tsawg theem ntawm cov vitamin D hauv txhua pawg hnub nyoog.
Kev tsis muaj peev xwm ntawm cov tshuaj vitamin D tau yooj yim tshem tawm los ntawm koj nyiam cov kas fes sardines, ntses dej los sis txawm yog sprat yog tias koj haus tsawg kawg yog ob peb pluas noj ib as thiv twg. Thiab nyob rau hauv tej hnub tshav ntuj tas dhia mus rau hauv txoj kev thiab siv 20 feeb nyob rau hauv lub hnub ci tsis muaj hnub tiv thaiv. Tsim lub cev tag nrho cov kev mob, nws yuav muab nws tus kheej nrog vitamin D.
4. LOS NTAWM ZINC
Tau nres kom paub qhov txawv ntawm cov khoom noj khoom haus? Tej zaum qhov no yog vim tsis muaj zinc hauv lub cev. Tsis ntev los no cov kev tshawb fawb los ntawm cov kws kho mob nyob sab Europe pom tau tias nyob hauv cov neeg mob uas muaj zinc cov ntsiab lus nyob rau hauv cov qe ntshav liab, lub peev xwm los kuaj xyuas cov khoom qab ntsev tsis zoo. Feem ntau, zinc yog qhov tsim nyog rau kev txhim kho thiab kev tu cov paj ntawm cov qab thiab ua rau cov kua qaub ncaug cog qoob loo. Nws deficiency kuj ua rau nws tus kheej ua rau muaj kab mob catarrhal ntxiv thiab qeeb mob kho tom qab, vim cov pob zeb no plays lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm lub cev thiab kev kho thiab rov ua dua ntawm lub hlwb.
Nqaij nyug thiab yaj, txiv ntseej (dua li peanuts lossis cashews), cov nplej txhu yuav ntxiv zinc deficiency. Hnub uas yuav tsum tau ua rau zinc txiv neej yog 9.5 mg, rau cov poj niam nws muaj txog li 7 mg.
5. TXIAV NTAWM POTASSIUM
Cov tshuaj yaj yeeb yog "khi" los tswj hwm lub cev qhov kev ntsuas dej, yog li ntawd nws qhov muaj peev xwm pab txhawb kom muaj ntshav siab. Tag nrho cov no nyob rau hauv ib qho nyuaj ua nws tus kheej nyob rau hauv swollen ob txhais ceg, tshwj xeeb tshaj yog nyob rau thaum xaus ntawm lub hnub. Dieticians tau txiav txim siab tias yuav luag txhua lub hlis twg ntawm tag nrho cov poj niam tsis muab qhov yuav tsum tau npaum li cas ntawm potassium rau hauv lawv cov khoom noj.
Cov kua tshuaj muaj ntau dua hauv cov zaub thiab txiv hmab txiv ntoo, tshwj xeeb tshaj yog nyob rau hauv cov tsawb. Yog li, txhua tus poj niam uas hais tias nyob rau yav tsaus ntuj nrog lub siab ntsiag to: "Tshaj li cas kuv tau ko taw oob khab!", Pom zoo kom noj txog tsib lub txiv tsawb txhua hnub, ces yuav tsum tau noj ib hnub twg ntawm potassium 3.5 mg.
6. HLUAS NTAWM HLAU
Cov kws kho mob tau pom meej meej ntawm txoj kev sib raug zoo ntawm ib tus neeg tsis meej thiab cov hlau deficiency hauv lub cev. Yav dhau los, xws li cov tsos mob pom zoo tshaj cov pallor thiab, khaus txaus, cov duab ntawm tus ntsia thawv hauv daim ntawv ntawm ib rab diav (txhais tau hais tias nws yuav tuav tau dej). Tam sim no, qhov kev tsiv siab zog tuaj yog qhov qhia tau tias cov hlau tsis muaj peev xwm ua tau rau txhua yam.
Hlau yog ib qho tseem ceeb ntawm cov qe ntshav liab, lawv xav kom nws kis tau oxygen thoob hauv lub cev. Yog hais tias muaj ib qho tsis txaus, ces, ua ntej ntawm tag nrho, lub ntim ntawm cov pa tawm mus rau lub hlwb yuav txo. Li no lub manifestation ntawm quarrelsomeness. Cov tshuaj txhua txhua hnub rau cov txiv neej yog 8.7 mg, thiab rau cov poj niam - ntau npaum li 14.8 mg! Tsuas yog raws li kev txheeb cais, nce txog 30 feem pua ntawm cov ntxhais hluas thiab 17 feem pua ntawm cov poj niam ntawm txhua lub hnub nyoog raug kev txom nyem los ntawm cov hlau deficiency. Ntawm no yog ib qho ntawm cov lus piav qhia txog kev kub ntxhov ceev thiab kev coj noj coj ua ntawm cov ntxhais hluas thiab ntau dhau (piv rau cov txiv neej) grumpiness hauv cov poj niam laus.
Cov kab mob ntawm cov tsiaj txhu - nqaij nyuj, sardines, qe, thiab cov zaub ntsuab, txiv ntseej, zoo li cov ntsiav tshuaj yuav pab tau los ntawm kab xev. Txiv neej yuav tsum tsis txhob nyiag thiab feem ntau pub lawv cov poj niam nrog cov khoom npe. Tom qab ntawd lawv tau muab nrog tsev neeg so, tsis muaj leej twg yuav zom lawv.