Thiab yog tias ib tug twg yuav tsis tuaj, lub cev tiv thaiv kab mob tuaj yeem ua tsis tau thiab ces tus me nyuam yuav mob. Vitamins, minerals, proteins, nqaijrog thiab carbohydrates kuj tsim nyog rau tus me nyuam vim nws yog nyob rau theem siab ntawm lub cev thiab kev puas hlwb. Thiab lawv yog cov tsim nyog rau qhov zoo ntawm cov txheej txheem no. Yog li, tsis txhob pub tus me nyuam txhua hnub tib yam khoom siv (txawm yog cov tseem ceeb heev). Tsuas yog tias tus me nyuam cov khoom noj tsis txawv, tus me nyuam yuav tau txais tag nrho cov khoom tsim nyog. Ntawm lawv:
Hlau
Hlau yog ib feem ntawm hemoglobin. Thiab hemoglobin "thauj" oxygen los ntawm peb lub cev. Yog tias nws tsis txaus, peb lub hlwb thiab cov ntaub so ntswg tsis muaj oxygen. Muaj hypoxia thiab ntshav tsis txaus. Yog tias tus me nyuam lub cev tsis muaj hlau, cov khoom tsim nyog yuav tsis nkag rau hauv lub cev. Txhawm rau kom tau txaus ntawm no microelement, muab nws cov nqaij, nrog rau cov nqaij liab, uas yog hlau ntau tshaj plaws, ntses, qe, taum, zaub paj, porridges, cov txiv hmab txiv ntoo qhuav, zaub txhwb qaib, zaub ntsuab thiab lettuce. Hlau yog qhov zoo tshaj plaws nqus nrog vitamin C. Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tau muab cov khoom kom raug. Piv txwv, muab cov tais diav nrog zaub xam lav cov zaub tshiab, seasoned nrog kua txiv qaub tshiab.
Zinc
Zinc tseem ceeb rau kev ua haujlwm ntawm lub cev tsis muaj zog. Nrog nws cov kev pab tiv thaiv kab mob yog tsim nyob rau hauv lub cev. Zinc kuj koom nrog kev txhim kho pob txha, plaub hau thiab noj qab nyob zoo. Tsis tas li ntawd, zinc yog qhov tsim nyog rau kev kho mob ceev nrooj, kev tswj hwm ntawm ntshav siab thiab lub plawv atherosclerosis. Thaum nws lossis nws qhov tsis muaj teeb meem ntawm tus me nyuam tuaj yeem muaj teeb meem nrog kev nqhis, nws tuaj yeem mob. Zinc muaj nyob rau hauv taub dag, almonds, txiv ntseej, nqaij ntshiv, ntses, porridges (tshwj xeeb tshaj yog nyob rau hauv buckwheat), mis, zaub thiab qaib qe.
Calcium
Lub luag haujlwm ntawm cov tshuaj calcium rau ib tus menyuam lub cev tsis tuaj yeem ua haujlwm tsis tau. Qhov kev xav tau rau cov khoom no hauv cov menyuam yaus hauv tsib xyoos yog 800 mg, ib hnub. 99% ntawm calcium uas nyob hauv cov pob txha loj hlob ntawm tus me nyuam thiab tsuas yog 1% hauv cov ntshav thiab cov nqaij mos. Yuav kom rov qab tau cov khoom noj calcium hauv tus me nyuam lub cev, muab nws cov khoom noj siv mis, spinach, zaub txhwb qaib, nqaij nruab deg, nqaij ntses, zaub qhwv, celery, currants. Sim ua kom tau cov khoom no ntau npaum li sai tau rau hauv lub tais ntawm tus hluas.
Magnesium
Nrog ib tug tsis muaj cov tshuaj mineral nyob rau hauv lub cev, muaj ib tug txo nyob rau hauv kev tiv thaiv, inflammatory kev nyob rau ntawm daim tawv nqaij tshwm. Tsis tas li ntawd, magnesium yog qhov tsim nyog rau kev tsim ntawm cov pob txha cov leeg, koom hauv cov metabolism, cuam tshuam rau kev ua haujlwm ntawm lub plawv. Magnesium yog qhov tsim nyog rau kev ua haujlwm ntawm lub cev tshee. Cov khoom ntawm magnesium yog cereals (buckwheat, nplej, rye, barley, millet).
Tshuaj Ntshaw
Nws plays lub luag haujlwm tseem ceeb hauv cov dej-ntsev cov metabolism, tswj lub cev muaj pes tsawg leeg ntawm roj ntsha kua hauv lub cev. Kali yog nplua nuj nyob rau hauv legumes, qos yaj ywm (tshwj xeeb tshaj yog ci), cabbage, carrots, zaub ntsuab, raisins, prunes, qhuav apricots.
Phosphorus
Cov tshuaj minerals no yog qhov tsim nyog rau tus me nyuam rau kev loj hlob thiab kev txhim kho pob txha. Koom nrog cov txheej txheem ntawm protein ntau thiab roj metabolism. Muaj nyob rau hauv qe ntses, nqaij, ntses, cheese, oatmeal thiab buckwheat porridge, legumes.
Selenium
Yog tsis muaj cov ntxhia no, cov tshuaj tua kab yog tsis ua. Selenium yog pom nyob rau hauv ci ntawm wholemeal hmoov, cereal flakes, dos qej, daim siab. Tab sis rau qhov kev xav tau ntawm selenium, vitamin E yuav tsum tau siv nws qhov chaw nuts, almonds, zaub roj.
Vitamin A
Cov vitamins no tseem ceeb heev rau kev tiv thaiv kab mob, vim tias nws ua rau cov kev tiv thaiv ntawm lub cev muaj kev cuam tshuam rau kev sib ntaus sib tua tawm tsam ntau tus neeg mob. Tsis tas li ntawd, vitamin A tiv thaiv tawm tsam dawb radicals ntawm rhiab thymus caj pas - lub "lub hauv paus" ntawm lub cev. Vitamin A yog qhov tseem ceeb rau kev pom kev zoo. Cov tshuaj vitamin yog nyob rau hauv lub siab (ntses thiab nqaij nyug), qe qe, butter, carrots, taub dag, zaub txhwb, kua txob liab, txiv lws suav, txiv qaub, raspberries, peaches. Tab sis nco ntsoov tias cov vitamin A hais txog cov roj-soluble vitamins. Yog li, txhua yam khoom noj uas muaj vitamin A yuav tsum, kom deb li deb tau, yuav noj cov roj zaub.
Vitamin C
Nws koom rau hauv ntau lub tseem ceeb ntawm lub cev, nws txhawb ntau hom enzymes, cov tshuaj hormones, ua rau cov kab mob ntau dua, ua rau lub cev tsis muaj zog. Vitamin C yog nplua nuj nyob rau hauv qus sawv thiab dub chokeberry, raspberry, Cherry, Cherry, currant, dos, radish, parsley, sauerkraut, txiv qaub.
Vitamins ntawm pab pawg B
Txhim kho txoj haujlwm ntawm lub paj hlwb, kev txhim kho cov hlab ntsha kev ua pa thiab kev xaav (tsim nyog rau menyuam kawm ntawv thiab cov menyuam yaus uas muaj kev ploj tuag ntau dua). Vitamin B12 nce cov pa noj ntawm cov hlwb nyob hauv lub cev thiab mob hypoxia, nce kab mob ntxiv. Yog hais tias lub cev tsis muaj cov vitamins no, los yog yog muaj teeb meem tshwm sim nrog nws lub plab zom, anemia loj tuaj yeem tshwm sim. Raws li ib tug - pluag digestibility ntawm zaub mov, constipation, mob nkees, irritability, kev nyuaj siab, kev tsaug zog, mob taub hau thiab lwm yam teeb meem. Vitamin B12 muaj: nyob rau hauv lub siab nqaij nyug, nqaij nyuj, plawv, roob ris, qe qe, nqaij, cheese, mis nyuj.
Ntuj tshuaj tua kab mob
Lawv tsis ua li cas rau kev tsim cov kab mob pathogenic thiab ntxiv dag zog. Cov kab mob tua kab mob muaj zog ntau heev (tshwj xeeb tshaj yog cov txiv qaub thiab ncu). Tab sis nco ntsoov, qhov qab qab zib no yog ib qho kev tsis haum, uas yuav tsum ua tib zoo nkag rau hauv tus menyuam txoj kev noj haus, pib nrog cov tshuaj tsawg heev. Nws yog ib qho tseem ceeb uas yuav tsum tau muab dos thiab qej rau lub pob zeb (tiam sis me ntsis los ntawm tsawg, vim cov zaub mov no yuav ua rau muaj teeb meem digestive). Ntxiv cov dos thiab qej hauv cov zaub nyoos, nqaij zaub tais diav. Thiab nrog rau cov tsos mob hnyav ntawm tus me nyuam muaj nws ib phoov ntawm cov zib ntab thiab dos. Sib tov dos kua txiv thiab kua zib ntab nyob rau hauv ib qho 1: 1 ratio. Muab tus mos ab no rau 3-4 zaug ntawm ib hnub rau 1 teaspoon (rau ib tug laus dua ib xyoos).
Cov kua qaub ntawm omega-3
Txhim kho cov tshuaj tua kab mob ntxiv thiab ua kom lub cev xoos (caj pas, lub qhov ntswg, lub qhov ntswg, bronchi). Omega-3 acids uas yog cia hauv cov ntses, txiv roj roj. 1-2 zaug hauv ib lub limtiam muab tus me nyuam cov tais diav los ntawm dej hiav txwv thiab dej ntses.
Fiber ntau
Stimulates lub chaw ua hauj lwm ntawm cov hnyuv, normalizes nws microflora, tshem tawm cov tshuaj lom ntawm lub cev, nws muaj ib tug lig hauj lwm rau lub hauj lwm ntawm daim siab. Yuav kom paub meej tias tus me nyuam muaj fiber txaus, nco ntsoov tias cov zaub mov hauv qab no muaj nyob rau hauv kev sib tw ntawm cov kab muag: cov zaub thiab txiv hmab txiv ntoo, ntau hom cereals, pastry los ntawm coarse hmoov, qhob cij nrog bran.
Probiotics
Cov no yog cov kabmob uas muaj nyob rau hauv txoj hnyuv mus rau hauv kev tawmtsam tivthaiv pathogens: lawv tsis cuam tshuam cov kabmob microbes, ua kom muaj kev tivthaiv, koom nrog cov tshuaj vitamins (B12, folic acid) thiab kev zom zaub mov. Probiotics yuav tsum tau noj thaum kho nrog tshuaj tua kab mob, thaum me nyuam lub cev tsis muaj zog. Lawv muaj nyob hauv yogurt, yoghurt, narina, fermented mis nyuj haus
Prebiotics
Yog ib qho chaw yug me nyuam rau cov kab mob. Ib qho tshwj xeeb feature ntawm prebiotics yog lawv muaj peev xwm mus rau hauv lub loj txoj hnyuv thiab provoke qhov kev loj hlob ntawm plab hnyuv microflora muaj. Lawv muaj nyob hauv cov txiv tsawb, asparagus, dos, ntau cov txiv hmab txiv ntoo thiab niam mis (hauv 100 liters - 2 grams prebiotics).