2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Nyeem cov ntawv sau ntawm cov khoom lag luam niaj hnub ua rau pom tseeb tias txhua qhov khoom noj khoom haus, los ntawm cov dej hauv hwj mus rau pastries, tau ntxiv nrog cov vitamins thiab minerals. Ntawm ib txhais tes, qhov no tsis zoo rau txhua lub sijhawm, vim tias txhua tus paub tias cov vitamins thiab minerals tsis txaus tuaj yeem ua rau muaj teebmeem kev noj qab haus huv, thiab kev noj zaub mov ntawm tus txiv neej niaj hnub feem ntau tsis muaj tag nrho cov khoom xyaw tsim nyog. Nco ntsoov, txawm li cas los xij, tias kev noj zaub mov tsis tu ncua ntau dhau ntawm cov khoom noj tseem ceeb tuaj yeem cuam tshuam loj rau peb kev noj qab haus huv.
Nws yog yuav luag tsis tau txais tshaj ntawm cov vitamins thiab mineralsyog tias koj siv cov zaub mov zoo ib yam thiab noj cov muaj kuab thiab noj kom yuag. Txawm li cas los xij, ntau tus neeg ntseeg hais tias qhov no tsis txaus thiab pib hloov lawv cov khoom noj tsis tu ncua nrog cov khoom noj muaj zog thiab ntxiv nws nrog tshuaj ntxiv. Cov neeg feem coob tsis paub txog tias tsis muaj txiaj ntsig tiag tiag los ntawm kev noj ntau dua cov vitamins thiab minerals uas pom zoo kom txog thaum lawv paub tias kev noj cov tshuaj micronutrients ntau tuaj yeem ua rau muaj teeb meem kev noj qab haus huv.
Thaum siv cov khoom noj khoom haus yuav tsum ua raws li cov qauv kev pom zoo los ntawm cov neeg tsim khoom. Txawm li cas los xij, cov tuam txhab tsim khoom noj khoom haus tau nce siab "dai kom zoo nkauj" rau lawv nrog kev ua kom zoo dua ntxiv, hloov kev ua kom pom tseeb los ntawm cov rog thiab carbohydrates mus rau cov khoom tshiab xws li cov vitamins (D, A, B thiab lwm tus), kev noj haus fiber ntau, probiotics lossis Omega-3, nyob ntawm seb cov khoom noj khoom haus yog tam sim no nyob rau hauv kev sib. Raws li qhov ua tiav ntawm "kev txhim kho" ntawm cov zaub mov uas tsis paub kawg, tus neeg siv khoom tsis paub nws muaj pes tsawg micronutrients nws tau txais thaum nruab hnub.
Txawm li cas los xij, thaum nws hais txog cov vitamins thiab minerals, tib neeg yuav tsum paub tseeb tias ntau npaum li cas ntawm cov tshuaj lawv xav tau. Cia peb sim sau npe cov koob tshuaj txhua hnub ntawm qhov tseem ceeb cov vitamins thiab mineralsuas txhua tus neeg xav tau.
Kev noj haus fiber ntau
Cov txiv neej hnub nyoog 19-50 xyoo yuav tsum tau 38 g ntawm kev noj haus muaj fiber ntau hauv ib hnub, cov poj niam hnub nyoog 19-50 xyoo xav tau 25 g. Cov poj niam cev xeeb tub yuav tsum tau txais 25 rau 30 g ntawm kev noj haus fiber ntau ib hnub, txiv neej tshaj 50 xyoos - 30 d, poj niam hnub nyoog tshaj 50 - 21 xyoo. Noj cov zaub mov muaj fiber ntau pab zom plab, txo cov roj hauv lub cev, pab ua kom lub paj hlwb sai thiab tswj ntshav qab zib.
Tshuaj calcium
Cov neeg laus hnub nyoog 19-50 xyoo xav tau 1000 mg, poj niam hnub nyoog 51 thiab tshaj - 1200 mg, txiv neej hnub nyoog 51 txog 70 xyoo - 1000 mg, txiv neej dhau 70 xyoo - 1200 mg. Cov tshuaj calcium yog qhov tseem ceeb rau kev loj hlob thiab tswj cov pob txha ceev, txhaws ntshav thiab cov leeg nqaij.
Zinc
Cov txiv neej xav tau 11 mg ntawm zinc ib hnub, cov poj niam 8 mg. Tus nqi ntawm cov zinc rau cov poj niam cev xeeb tub yog 11 mg rau ib hnub, rau cov poj niam pub mis - 12 mg. Zinc txhawb lub cev tsis muaj zog thiab cov hlab hlwb thiab yog qhov tseem ceeb rau kev ua me nyuam.
Iodine
Cov neeg laus yuav tsum tau tsawg kawg 150 mcg ib hnub, cov poj niam cev xeeb tub - 209 mcg, thiab cov pojniam lactating - 290 nkg. Iodine pab hauv tsim cov thyroid hormones.
Hlau
Cov txiv neej hnub nyoog 19 thiab tshaj saud xav tau 8 mg ib hnub, cov poj niam hnub nyoog qis dua 50 xav tau tsawg kawg 18 mg hlau nyob rau ib hnub, cov poj niam cev xeeb tub - 27 mg, lactating poj niam - tsawg kawg 10, thiab poj niam tshaj 50 - 8 mg. Hlau muab kev koom tes hauv kev tsim cov ntshav thiab kev sib txuas ntawm ntau yam enzymes.
Hlau nplaum
Cov txiv neej hnub nyoog 19-30 xyoo - 400 mg, txiv neej dhau 30 xyoo - 420 mg, poj niam hnub nyoog 19-30 xyoos - 310 mg, thiab tom qab 30 xyoo - 320 mg. Cov poj niam cev xeeb tub yuav tsum tau txais 350-360 mg ntawm magnesium nyob rau hauv ib hnub, lactating poj niam - 310-320 mg. Magnesium txhawb nqa cov hlab plawv, cov leeg nqaij thiab lub zog ntawm lub cev thiab pob txha muaj zog.
Phus Thas
Cov neeg laus xav tau 700 phosphorus ib hnub twg. Nws koom nrog hauv pob txha loj hlob, ua kom lub zog thiab cov metabolism.
Qab Zib
Cov neeg laus yuav tsum tau txais 2000 - 2500 mg ib hnub twg, thiab cov poj niam xav tau txog 400 mg ntau dua thaum pub niam mis. Cov poov tshuaj pab nyob rau hauv kev sib txuas ntawm cov protein thiab insulin, tswj ntshav siab, txo kev pheej hmoo ntawm kev tsim urolithiasis.
Selenium
Cov neeg laus xav tau 55 mcg ntawm selenium nyob rau ib hnub, cov poj niam cev xeeb tub - 60 mcg ib hnub, lactating poj niam - 70 mcg ib hnub. Selenium tswj hwm kev noj qab haus huv lub qog.
Tshuaj Ntsooj
Cov koob tshuaj txhua hnub rau cov neeg laus nyob nruab nrab ntawm 19 txog 50 xyoo yog 2.3 g.
Kev Sodium
Cov neeg laus hnub nyoog 19-50 xyoo xav tau txog 1500 mg ntawm sodium ib hnub twg, hnub nyoog 51-70 xyoo - txog 1300 mg, tom qab 70 - txog 1200 mg. Sodium muaj kev cuam tshuam nrog tswj lub cev cov dej-ntsev kom sib npaug.
Tshuaj fluorine
Cov txiv neej xav tau 4 mg ntawm fluoride ib hnub twg, thiab poj niam (suav nrog cov poj niam cev xeeb tub thiab lactating) - 3 mg. Cov tshuaj fluoride tiv thaiv hniav lwj thiab ua rau kom pob txha loj.
Txooj
Cov txiv neej hnub nyoog 19-50 xav tau 35 mcg ib hnub, cov poj niam hnub nyoog 19-50 xav tau 25 mcg, cov poj niam cev xeeb tub xav tau 30 mcg ntawm chromium ib hnub, thiab cov pojniam lactating xav tau 45 mcg. Tom qab hnub nyoog 50 xyoo, txiv neej xav tau 30 mcg ntawm chromium ib hnub, thiab cov poj niam xav tau 20 mcg. Chromium pab tswj cov ntshav qab zib kom tsawg.
Zib ntab
Cov neeg laus xav tau 900 mcg ib hnub, cov poj niam cev xeeb tub xav tau 1000 mcg, kev pub niam mis rau tus poj niam xav tau 1300 mcg. Tooj liab yog qhov tsim nyog rau kev sib txuas ntawm cov carbohydrates, pab nqus dej qab zib, koom nrog kev sib txuas ntawm cov pob txha nqaij, muaj cov txiaj ntsig zoo rau ntshav siab thiab koom nrog hauv kev ua kom muaj kabmob (spermatogenesis).
Mangas Yog Poj Ntsuam
Cov txiv neej xav tau 2.3 mg rau ib hnub, poj niam 1.8 mg, poj niam cev xeeb tub 2 mg, poj niam pub mis niam 2.6 mg. Cov hlau nplaum yuav pab tsim pob txha thiab tsim cov enzymes.
Molybdenum
Cov neeg laus yuav tsum tau txais 45 mcg ntawm molybdenum ib hnub, cev xeeb tub thiab lactating poj niam - 50 mcg. Magnesium koom nrog hauv cov synthesis ntawm ntau cov enzymes.
Vitamin A
Cov txiv neej xav tau 900 mcg ntawm cov vitamin A ib hnub, cov poj niam xav tau 700 mcg, cov poj niam cev xeeb tub xav tau 770 mcg, thiab cov poj niam pub mis niam xav tau 1300 mcg. Vitamin A yog qhov tseem ceeb rau lub zeem muag, tiv thaiv kab mob thiab rov ua dua tshiab.
Vitamin B1 (thiamine)
Cov txiv neej xav tau 1.2 mg ntawm thiamine ib hnub, cov poj niam - 1.1 mg, cev xeeb tub thiab lactating poj niam - 1.4 mg.
Vitamin B2 (riboflavin)
Cov txiv neej xav tau 1.3 mg ntawm riboflavin ib hnub, cov poj niam - 1.1 mg, poj niam cev xeeb tub - 1.4 mg, lactating poj niam - 1.6 mg. Riboflavin koom nrog hauv lub cev hauv lub zog hauv lub cev metabolism hauv kev ua kom zoo hauv hematopoiesis.
Vitamin B3 (niacin)
Cov koob tshuaj txhua hnub rau cov txiv neej yog 16 mg, rau cov poj niam - 14 mg. Cov poj niam cev xeeb tub thiab lactating xav tau 18-20 mg ntawm niacin.
Vitamin B4 (choline)
Cov txiv neej xav tau 550 mg ntawm choline rau ib hnub, cov poj niam - 425 mg, poj niam cev xeeb tub - 450 mg, tus pojniam lactating - 550 mg. Choline yog qhov xav tau txhawm rau khaws cov myelin txheej ntawm cov hlab ntsha cov kab mob, tuav cov kev ua me nyuam thiab ua kom cov roj metabolism tsis zoo.
Vitamin B5 (pantothenic acid)
Cov neeg laus xav tau 5 mg ntawm vitamin B5, cev xeeb tub thiab lactating poj niam - 6 mg. Cov vitamin no pab hloov cov khoom noj carbohydrates, protein thiab rog kom lub zog.
Vitamin B6
Tus txiv neej thiab poj niam hnub nyoog 19-50 xav tau yam tsawg 1.3 mg ib hnub twg, poj niam cev xeeb tub thiab lactating - 2 mg. Vitamin B6 ua kom cov metabolism hauv ib txwm ua thiab tseem pab tswj lub zog tiv thaiv kab mob thiab cov hlab ntsha.
Vitamin B7 (biotin)
Ib tus neeg laus xav tau 30 mcg ntawm biotin ib hnub. Cov poj niam pub mis niam xav tau 35 mcg ntawm biotin. Biotin koom nrog hauv cov kev sib txuas ntawm ntau yam tshuaj xav tau los ntawm peb lub cev, nrog rau hauv cov metabolism ntawm cov protein thiab cov rog.
Vitamin B8 (inositol)
Cov koob tshuaj txhua hnub rau cov neeg laus yog 250-600 mg. Vitamin B8 ua lub luag haujlwm tseem ceeb hauv kev noj haus ntawm lub hlwb hlwb.
Folic acid (vitamin B9)
Cov neeg laus yuav tsum tau 400 mcg ntawm folic acid nyob rau ib hnub, cov poj niam cev xeeb tub xav tau 600 mcg, pub mis niam 500 mcg. Folic acid noj thaum lub sijhawm cev xeeb tub pab tiv thaiv kev yug los ntawm kev yug me nyuam hauv txoj hlab qe menyuam.
Vitamin B12
Qhov niaj hnub muab ntxiv rau cov laus yog 2.4 mcg ib hnub. Rau cov poj niam cev xeeb tub qhov koob tshuaj txhua hnub yog 2.6 mcg, rau cov poj niam pub niam mis - 2.8 mcg. Cov vitamins no pab lub cev tsim 25 cov ntshav liab.
Vitamin B15 (pangamic acid)
Cov koob tshuaj txhua hnub: los ntawm 50 txog 150 mg. Vitamin B15 koom nrog cov synthesis protein, ua rau lub neej ntawm tes ntev, txhawb kev tiv thaiv kab mob thiab rov ua kom lub cev.
Vitamin C
Cov txiv neej xav tau txog 90 mg ntawm vitamin ib tus kais, poj niam - 75 mg. Tus poj niam cev xeeb tub xav tau 85 mg ib hnub twg, thiab tus poj niam pub niam mis xav tau 120 mg. Cov neeg haus luam yeeb - 35 mg ntau vitamin C ntau dua li cov tsis haus luam yeeb. Vitamin C pab tiv thaiv cov cell los ntawm kev puas tsuaj, pab txhawb lub cev tiv thaiv kab mob thiab pab kom lub cev tsim cov collagen.
Vitamin D
Duab: 1
Cov neeg laus xav tau txog 600 IU ib hnub, thiab tom qab 70 xyoo - 800 IU. Vitamin D yog qhov tseem ceeb rau pob txha, leeg, tiv thaiv kab mob thiab cov hlab ntsha hauv lub cev.
Vitamin E
Cov neeg laus yuav tsum tau 15 mg rau ib hnub (22.5 IU). Lactating poj niam - 19 mg (28, 5 IU). Vitamin E pab tiv thaiv cov kab mob ntawm kev puas tsuaj.
Vitamin P (rutin)
Qhov siab tshaj plaws txhua hnub rau cov neeg laus yog 25-50 mg, raws li qhov xav tau nce nrog lub hnub nyoog. Nws yog lub luag haujlwm tseem ceeb hauv cov ntshav txhaws nrog rau ntawm vit. S.
Vitamin K
Cov txiv neej xav tau 120 mcg ntawm cov vitamin K tauj ib hnub, poj niam 90 mcg. Vitamin K tseem ceeb heev rau ntshav txhaws mob pob txha noj qab haus huv.
Yog li, dab tsi xaus yuav kos los ntawm saum toj no? Koj yuav tsum tsis txhob siv tshuaj ntxiv yog tias koj muaj zaub mov muaj txiaj ntsig zoo thiab muaj txiaj ntsig lossis yog tias koj cov khoom noj muaj cov khoom noj muaj zog. Qhov zoo tshaj plaws thiab muaj kev nyab xeeb tshaj plaws kom tau txais txhua yam as-ham koj xav tau yog los ntawm kev noj zaub mov zoo. Yog tias koj xav ua kom koj cov zaub mov zoo nrog cov tshuaj ntxiv, nco ntsoov sab laj nrog koj tus kws kho mob.
Pom zoo:
Kev Sib Xyaw Ua Ke Ntawm Cov Vitamins Thiab Minerals Uas Yuav Tsum Tau Haus Kom Sib Xyaw Ua Ke
Cov vitamins thiab minerals suav hais tias yog cov khoom noj tseem ceeb thiab txhua tus paub txog qhov xav tau ntawm lawv lub cev. Lawv feem ntau tau los ntawm zaub mov, tab sis nyob rau hauv ntau qhov kev xav tau ntxiv yuav tsum tau. Nws yog ib qho tseem ceeb kom paub cov vitamins thiab cov zaub mov zoo tsim ua ke zoo ib leeg los ua cov complexes uas tau ua los ntawm lawv cov txiaj ntsig zoo li sai tau.
Pom Zoo Kom Noj Txhua Hnub Ntawm Goji Berry
Goji txiv hmab txiv ntoo yog cov khoom lag luam muaj txiaj ntsig zoo siv nyob rau hauv Suav cov tshuaj suav tshuaj. Thawj cov ntaub ntawv ntawm nws pib txij li 5000 BC, thaum nws tau loj hlob hauv Tibetan Himalayas thiab sab qaum teb Suav. Fresh goji berries feem ntau tsuas yog muaj nyob hauv thaj chaw uas lawv tau loj hlob.
Dab Tsi Yog Qhov Pub Pom Zoo Txhua Hnub Ua Kom Tsawg Ntawm Txhua Cov Khoom Qab Zib Tsim?
Khoom qab zib tsim ntxiv rau cov khoom noj thiab dej haus vim lawv muaj qhov zoo uas tsis muaj cov calories. Lawv tau nyiam los ntawm cov neeg uas ua raws kev noj haus lossis ua kom lawv lub cev. Muaj ntau cov lus thov hais txog cov kev mob tshwm sim ntawm cov khoom qab zib, uas yog los ntawm kev ntxhov siab, ua rau dig muag thiab Alzheimer.
Ua Noj Koj Cov Zaub Mov Tom Tsev - Tag Nrho Cov Txiaj Ntsig Thiab Qhov Zoo
Nws tsis yooj yim dua los npaj koj cov zaub mov tom tsev , tshwj xeeb tshaj yog nyob rau lub muaj num ntau niaj hnub nyob rau hauv uas peb nyob. Nws tsuas yog ntuj uas neeg feem coob npau suav ua noj hauv tsev, tab sis qee zaus xwm txheej tsis pub nws.
Ua Kom Tag Nrho Cov Carrots Los Khaws Cov Vitamins
Kev tshawb fawb los ntawm University of New Castle qhia tau hais tias carrots muaj 25 feem pua ntau zog uas pab tua thiab tiv thaiv qog noj ntshav thaum noj tag nrho thiab tsuas yog txiav. Carrots feem ntau paub tias muaj cov as-ham tseem ceeb xws li tshuaj fiber, beta carotene thiab ntau cov vitamins.
