Tone tau nyob hauv koj
Nyob rau hauv peb lub teb chaws muaj ib qho tswvyim hais ua dabneeg rau ib lub sij hawm ntev uas nyob rau hauv lub caij ntuj sov tag nrho cov vitamins raug muab los ntawm qhov nws tus kheej. Qhov tseeb, zaub thiab txiv hmab txiv ntoo tuaj yeem tau, tab sis tsis tas rau qhov nyiaj uas lawv xav tau los ntawm lub cev, tshwj xeeb tshaj yog thaum caij ntuj sov. Tab sis nrog qee cov vitamins, tej yam tsis zoo nyob rau hauv lub caij ntuj sov. Piv txwv li, lub hnub pib ua kom cov khoom tsim tawm hauv lub cev ntawm vitamin D, uas pab nqus cov tshuaj calcium thiab phosphorus, tsim nyog rau cov neeg koom hauv lub cev. Qhov teeb meem yog tias thaum lub caij ntuj sov hauv qhov sov koj tsis xav qee cov khoom noj uas muaj cov vitamins tsim nyog rau lub cev. Piv txwv, nqaij. Tab sis nws yog nrog nws tias peb tau txais cov vitamins B5, B12, uas yog qhov tseem ceeb rau txoj kev loj hlob thiab qub tsim ntawm cov ntshav. Tsis tas li, kev noj ntawm lub siab, qe, roj - cov khoom muaj cov vitamin E, uas yog lub luag haujlwm rau ntawm daim tawv nqaij thiab tiv thaiv cov tsos mob ntawm cov ntshav txhaws, kuj txo. Muaj coob tus ntseeg tias yog lawv noj ib lub kua txhua hnub, nws yuav daws tau tag nrho cov teeb meem nrog cov vitamins rau hnub tom qab.
Vitamin A
Fat-soluble vitamin, antioxidant. Nyob rau hauv nws cov ntshiab daim ntawv yog pom xwb nyob rau hauv cov khoom ntawm cov tsiaj keeb kwm. Nws yog tsim nyog rau kev noj qab haus huv ntawm lub cev, pob txha, tawv nqaij, plaub hau thiab qhov muag. Tsis muaj zog tiv thaiv kab mob ntawm lub cev, tsis zoo ntawm lub tes, cov tawv nqaij thiab cov plaub hau poob.
Yam khoom twg muaj?
Nqaij nplooj siab thiab siab ntawm ntses, butter thiab qe qe. Provitamin A muaj nyob rau hauv carrots, dill, thiab txiv lws suav, txiv kab ntxwv thiab txiv duaj.
Vitamins ntawm pab pawg B
Koom nrog txhua txoj kev ua metabolic. Muab lub zog tiv thaiv lub cev, ua kom muaj plab hnyuv, ua rau kom muaj peev xwm los yoojyim siab. Txhim kho qhov kev ua si ntawm lub paj hlwb, lub plawv, cov nqaij, cov nqaij thiab ua rau kom txo tau cov qog nqaij hlav cancer. Tsis ua hauj lwm ntawm lub hlwb, ib lub cim xeeb poob, poob ceev ceev.
Yam khoom twg muaj?
Rye qhob cij, txiv ntseej, oatmeal, legumes. B2: cov khoom noj siv mis. B6 thiab B12: poov xab, zaub, ntses, qe qe. Hauv (folic acid): daim siab, lub raum thiab cov zaub ntsuab (dill, dos).
Vitamin C
Dej soluble vitamin. Nws yog ib qho tseem ceeb rau lub cev kev nqus ntawm hlau, accelerates rov qab. Nws yog qhov tsim nyog rau kev loj hlob thiab kev kho ntawm cov nqaij ntawm cov nqaij, cov hlab ntsha, cov pos hniav, pob txha thiab cov hniav. Kev loj hlob ntawm khaub thuas, nkees, txo kev tiv thaiv thiab tsis kam mus txias. Yam khoom twg muaj? Zaub, zaub, txiv hmab txiv ntoo, freshly squeezed juices, txiv hmab txiv ntoo Berry, qos yaj ywm, dos thiab sauerkraut.
Vitamin D
Ib pawg ntawm biologically active tshuaj, uas yog indispensable nyob rau hauv tib neeg noj haus. Txheeb xyuas qhov nqus ntawm cov tshuaj calcium thiab phosphorus, lawv qib nyob rau hauv cov ntshav thiab nkag mus rau hauv cov pob txha pob txha, nrog rau cov hniav cuav. Teeb meem nrog pob txha thiab cov hniav, nrog rau cov kab mob plawv thiab txawm tias txoj kev loj hlob ntawm kev mob qog nqaij hlav. Yam khoom twg muaj? Nyuaj quail qej, nqaij nruab deg, khoom noj khoom haus qaub, nrog rau butter.
Vitamin E
Muaj zog antioxidant, cuam tshuam rau cov kev ua haujlwm ntawm qhov kev ua me nyuam thiab cov qog ntawm qhov ntswg. Tsis muaj peev xwm ua me nyuam yaus, kev sib deev apathy, tawv qhuav tawv nqaij. Yam khoom twg muaj? Ceev, zaub ntsuab, noob paj noob hlis, cov txiv hmab txiv ntoo thiab cov roj tsw qab.
Vitamin K
Nws yog qhov tsim nyog rau cov metabolism, kev loj hlob ntawm cov pob txha thiab cov ntaub so ntswg. Nws tseem ceeb heev rau kev ua haujlwm ntawm lub plawv, lub raum thiab lub ntsws. Koom tes hauv kev siv qoob loo ntawm calcium thiab ua kom muaj kev sib raug zoo ntawm cov tshuaj calcium thiab vitamin D. Yam khoom noj twg muaj vitamin rau txhua txhua hnub rau cov poj niam? Ntau hom cereals, legumes, taub dag, cabbage thiab txiv lws suav.