Nrog rau qhov pib ntawm lub caij nplooj ntoos hlav, peb ntshai ntawm ib scourge - avitaminosis. Thiab peb puas paub tias nws yog tiag tiag? Vladimir Spirichev, lub taub hau ntawm kev kuaj ntawm cov vitamins thiab minerals, Lub koom haum ntawm khoom noj khoom haus, RAMS, dispelled tag nrho peb cov doubts. Nws hais rau peb txhua yam txog cov vitamins thiab vitamins rau tib neeg lub cev.
Vitamin tsis muaj peev xwm li cas ntawm qhov kev tshawb nrhiav pom?
Qhov tseeb, avitaminosis yog ib qho mob loj heev tab sis muaj tsawg. Nws yog feem ntau tsis to taub nrog hypovitaminosis, qhov no tsuas yog qhov tsis zoo, los sis txawm tias tsis yog txoj kev muab ntawm lub cev nrog cov vitamins. Feem ntau cov neeg nyob hauv megacities yog ntsib hypovitaminosis, thiab txhua lub sijhawm xyoo. Qhov no yog cuam tshuam nrog kev nyuab siab, thiab nrog rau txoj kev ua neej nyob, thiab nrog cov neeg pluag ecology, thiab tseem ceeb tshaj, uas tsis noj zaub mov "hauv kev kub ntxhov": cov khoom tiav, cov khoom txuag, qhov twg tau txais cov vitamins? Nws yog feem ntau txog vitamin C, cov vitamins ntawm pab pawg B (B1, B2, B6, folic acid), thiab tsis muaj iodine, calcium thiab hlau.
Yog vim li cas peb cov ancestors tsis txom nyem los ntawm ib tug tsis muaj cov vitamins, thiab tam sim no qhov no yog tsuas yog tus kab mob ntawm lub xyoo pua?
Qhov teeb meem yog tias cov vitamins nyob rau hauv peb lub cev yog suab tsis ua thiab tsis nyob hauv cia. Yog li ntawd, kom tau txais lawv, koj yuav tsum tau noj ntau thiab ntau yam. Lub sij hawm txhua hnub ntawm ib tug tub rog ntawm Lavxias teb sab tsarist ua ke nrog 1 kg ntawm 300 g ntawm qhob cij thiab ib phaus ntawm nqaij ntawm ib lub zog siv ntawm 5-6 txhiab calories ib hnub twg. Thiab hnub no, tib neeg siv tsis pub ntau tshaj 2-2.5 txhiab calories ib hnub twg thiab noj ib nrab ntau li ob lub xyoo dhau los, txawm tias cov khoom uas tau tsim los ntawm kev lag luam, qhov ntau ntawm cov vitamins tseem tshuav ntau zaus dua hauv zoo li cov khoom ib puas xyoo dhau los. Yog li ntawd nws hloov tawm tias cov vitamins yog sorely tsis muaj.
Qhov twg nrhiav kev cawmdim?
Tau kawg, koj yuav tsum tau sim noj mov ua ke. Nyob rau hauv kev noj haus yuav tsum yuav proteins, cov rog thiab carbohydrates. Thiab raws li ntau li ntau tau: zaub, txiv hmab txiv ntoo, zaub, tib sauerkraut. Peb pom zoo nrog rau cov khoom noj khoom haus (khob cij, mis nyuj, haus), ntxiv nrog enriched nrog cov vitamins. Thiab nws kuj tseem ceeb heev kom txav kom ntau li ntau, mus rau kev ua si los yog taug kev ntxiv. Qhov no ua rau cov metabolism hauv.
Yuav ua li cas xaiv cov vitamin complex?
Them saib xyuas tsis tau tsuas yog mus rau cov ntsiab lus ntawm cov vitamins, tab sis kuj kab kawm (magnesium, hlau, poov tshuaj, zinc, tooj liab, manganese - lawv kuj koom nrog hauv lub neej ntawm lub cev). Nws yog ib qho tseem ceeb tias kev npaj muaj tag nrho cov vitamins tsim nyog rau hauv txhua hnub koob tshuaj. Raws li txoj cai, lub "hwj chim" ntawm cov vitamins yog qhia hauv mg. RNP (pom zoo siv npaum li cas) los yog RDA qee zaus nyob rau hauv kab. Nws yog ntshaw tias qhov no yog ze li ntawm 100%. Yog hais tias lub chaw tsim tshuaj paus hides tej ntaub ntawv, ces cov tshuaj yuav tsum tau kho nrog ceev faj. Tsis txhob yuav cov vitamins nrog cov ntsiab lus ntawm tag nrho cov lus teem caij nyoog. Nyob rau hauv peb lub teb chaws, piv txwv li, muaj ib qho tsis muaj minerals: magnesium, zinc, calcium, hlau. Cov seem ntawm cov khoom seem tsis tshua to taub. Muaj teeb meem ntawm cov vitamin C deficiency, B pawg vitamins thiab carotenoids. Nws yog txaus kom muaj cov khoom no. Tej zaum yuav tsis haum koj tus kheej, yog li ntawd, yog tias koj tau xeev siab los yog mob thaum koj noj cov tshuaj vitamins, koj yuav tsum hloov cov tshuaj. Peb pom zoo kom haus cov tshuaj vitamins tsawg kawg ob zaug hauv ib xyoos.
Kuv puas yuav tsum tau noj cov tshuaj vitamins raws nraim li kws khomob tau sau tseg?
Qhov no yog tsim nyog thaum nws los txog kev siv cov tshuaj monovitamins rau cov hom phiaj rau kev mob. Hauv koob tshuaj, feem ntau tshaj qhov kev xav tau ntawm ntau pua leej thiab ntau txhiab zaus. Tsis tas li ntawd, feem ntau yog rau cov hom phiaj ntawm kev mob, cov vitamins yuav tsum tau txhaj tshuaj los ntawm cov hnoos qeev los sis cov tshuaj tua kab mob hauv intravenous. Thiab txhawm rau ua kom tsis muaj cov vitamins hauv koj cov zaub mov tsis tu ncua, nrog rau cov khoom noj uas muaj vitamin zoo los sis noj tshuaj tsis tu ncua, tsis tas yuav teem caij ntsib kws kho mob. Tab sis ntau dhau mus deb dhau deb, ntawm chav kawm, yog tsis nqi nws. Txhob tsim cov vitamins thiab vitamins rau tib neeg lub cev.
Yuav ua li cas kom tsis txhob overdose thaum noj cov vitamins?
Yog hais tias lub complex tsis ua rau tsis kaj siab los yog kev noj qab haus huv, thiab cov tshuaj ntawm cov vitamins nyob rau hauv nws yog nyob rau hauv lub physiological xav tau ntawm ib tug neeg, ces koj yuav siv nws tas mus li, txawm rau tus so ntawm koj lub neej. Muaj tsis muaj ntau tshaj no. Qhov txaus ntshai yuav tshwm sim nrog tsuas muaj lub caij nyoog tsawg ntawm cov vitamins hauv kev noj tshuaj hnyuv. Qhov no yeej tsis tau tso rau hauv kev npaj, ntxiv cov khoom lossis cov khoom muaj zog uas tau npaj tseg rau cov hom phiaj tiv thaiv. Li ntawd, muaj kev sib txuam tsim muaj ntau hom multivitamin, ua raws li cov lus qhia, yuav tsis coj teeb meem.
Koj tsis muaj cov vitamins txaus yog tias:
• Koj sawv los sawv ntxov, xav tias koj tsis tau pw txaus thiab so;
• Nquag muaj kev tsaug zog thiab tsis muaj zog thaum nruab hnub, mob ceev nrooj;
• Koj tsis tuaj yeem ua zoo, koj hnov qab txhua yam, qhov nthuav dav yog qhov qhoos kas;
• Feem ntau koj tsis txob siab vim tsis muaj laj thawj, poob mus rau qhov kev nyuaj siab ntxhov plawv;
• Koj pom tias qhov xwm txheej ntawm plaub hau thiab taub hau tau ua dua;
• Feem ntau koj tau khaub thuas.
Dab tsi ua rau tsis muaj cov vitamins.
Qhov tsis muaj cov vitamins phem heev cuam tshuam lub mus ob peb vas, tsos thiab muaj peev xwm entail tej teeb meem:
• Daim tawv nqaij qhuav thiab tawg - koj muaj cov vitamins C, B6, A thiab biotin.
• Muaj cov pob ua pob ntawm daim tawv nqaij - koj muaj ib qho nyiaj B6, PP thiab A.
• Lub sij hawm ua ntu zus - koj muaj cov tsis muaj vitamins B1, B6.
• Muaj teeb meem nrog lub zeem muag - koj tsis muaj A, B2, B6.
• Kev noj qab haus huv yog txo qis - koj tsis muaj vitamin A, B1, B2, B6, B12, biotin
• Insomnia - B6, PP.
• Koj pheej pheej khaus thiab txhawj xeeb - koj muaj qee cov vitamins C, B1, B6, B12, PP, biotin.
• mob plab - tsis muaj B12, PP, FC, A.
• Tsis zoo los ntawm cov plaub hau - vitamins B6, biotin, A.
• Cov kab mob nquag - tsis muaj vitamins C, A