Yog tsis muaj cov tshuaj vitamin uas yuav txhim kho kev nco, txawm tias ntau lub khw muag khoom tau hais tias lawv twb tau tsim ib lub mis uas pab tau cov neeg txhim kho kev nco. Tab sis qhov no tsis muaj tseeb, tab sis cov tuam txhab no tabtom sim tsim cov tshuaj tua kab mob, lawv tsis muaj nws. Thiab yog tias muaj ib hnub lawv yuav nrhiav tau ib cov tshuaj vitamin los yog tshuaj uas yuav ua rau lub hlwb nco zoo dua, xyoo yuav tsum xeem ua ntej yuav muaj kev kawm tau zoo rau pej xeem.
Cov vitamins uas xav tau los txhim kho kev nco
Vitamins nyob rau hauv kev loj hlob ntawm lub hlwb hlwb ua si lub luag hauj lwm loj. Cov vitamins tseem ceeb rau kev nco yog B vitamins, nrog rau cov vitamins C thiab E, folic acid thiab thiamine, vim lub cev tsis tuaj yeem ua rau lawv. Peb tuaj yeem tau txais los ntawm cov khoom noj uas peb noj.
B pawg vitamins rau nco
Vitamin B1 (thiamin)
Lub cev xav tau ib hnub nyob hauv thiamine 2.5 mg. Thaum cov khoom kub-kho thaum sov siab tshaj 120 degrees, vitamin B1 puas tag tag. Vitamin B1 yog pom nyob rau hauv cov dos, zaub txhwb, qej, nqaij qaib, nqaij npuas, qe, mis nyuj, ceev. Nws kuj muaj nyob hauv sprouted nplej nplej, coarse nplej, qos yaj ywm, peas, taum pauv.
Vitamin B2 (riboflavin)
Qhov kev xav tau rau cov vitamin no yog 3 mg. Nyob rau hauv kev sib piv nrog vitamin B1, vitamin B2 yog ntau thermally ruaj khov. Vitamin B2 muaj nyob hauv daim siab, ob lub raum, champignons, nqaij qaib, nqaij, qe, hiav txwv-buckthorn, zaub qhwv thiab zaub ntsuab. Thiab tseem nyob rau hauv cov txiv lws suav, bran, dos, parsley, mis nyuj, cov txiv hmab txiv ntoo qhuav, neeg rau, taum pauv thiab hom qoob mog.
Vitamin B3 (pantothenic acid)
Lub txhua hnub uas yuav tsum tau txhaj rau cov vitamine yog 10 mg. Cov vitamins no muaj ntau nyob rau hauv cov khoom noj thiab lub cev tsis muaj peev xwm nyob hauv cov vitamin tsawg tsawg. Tab sis lub deficiency ntawm no vitamin ua rau ib tug deterioration ntse ntawm nco, kiv taub hau thiab sai nkees. Muaj nyob rau hauv caviar, nplooj siab, qe qe, txiv laum huab xeeb, legumes, qos yaj ywm, txiv lws suav. Thiab tseem nyob hauv cov av qeeg, zaub nplooj ntsuab, cov poov xab, xiav qhwv thiab ua cov khoom muag.
Vitamin B6 (pyridoxine)
Lub cev yuav tsum muaj vitamin B6 2 mg. Cov tsis muaj lub vitamin ua rau cov leeg ntshaus, insomnia, kev nyuaj siab, nco tsis taus. Muaj nyob hauv qej, nplooj siab, dej hiav txwv thiab dej ntses, qe qe, kua muag, mis nyuj, cov nplej cog qoob loo thiab hauv cov poov xab.
Vitamin B9 (folic acid)
Txhua hnub yuav tsum muaj txog li 100 mg. Kev tsis tuaj yeem ua haujlwm hauv folic acid ua rau lub cev tsis muaj enzymes uas xav tau kev nco, thiab mob loj heev ntawm avitaminosis, anemia tsim. Muaj nyob rau hauv cov khoom noj khoom haus los ntawm rye thiab nplej, carrots, txiv lws suav, cabbage, spinach, nyob rau hauv zaub zaub. Thiab tseem nyob hauv fermented cov mis nyuj cov khoom, mis nyuj, nplooj siab, ob lub raum, nyuj, poov xab.
Vitamin B12 (cyanocobalamin)
Txhua hnub xav tau nws yog 5 mg. Tsis muaj cov vitamin no ua rau kev ploj zuj zus sai sai, tsis muaj zog zuj zus, kom nco qab tsis zoo, nyob rau hauv ntau zaus rau cov ntshav liab tsawg.
Vitamins yuav tsum tau noj tom qab sab laj nrog ib tus kws kho mob. Rau txoj kev nyab xeeb los txhim kho kev nco, koj yuav tsum tau noj tej khoom noj hauv lub teb chaws. Yog tias cov khoom ntim khoom no, tom qab nyeem cov ntawv lo, lawv lub neej txee thiab kev sib xyaw, nws pheej hloov tawm tias cov tshuaj preservatives tsuas ntxiv qhov ntawd.
Nyob rau hauv cov ntaub ntawv no, muaj kev cai tswj hwm: yog nws swim hauv dej hiav txwv, loj hlob rau ib tsob ntoo, hauv av, nws yog qhov zoo tshaj rau noj no cov khoom tshaj li cov khoom noj khoom haus, uas yog chem tau kho.
Noj cov khoom noj khoom haus, nrog rau cov noob thiab txiv ntseej, cov txiv hmab txiv ntoo, zaub thiab txiv hmab txiv ntoo tshiab. Ntxiv cov khoom noj siv mis, muaj pes tsawg nqaij thiab ntses rau noj, thiab koj yuav tau txais tag nrho cov vitamins koj lub hlwb xav tau kom nws ua haujlwm zoo.