Txhua leej txhua tus paub txog lub neej ntawm txhua txhua hnub ntawm cov vitamins, uas cov kws kho mob ua tib zoo muab xam rau peb. Tab sis tsuas yog nrog lub caij nyoog zoo atherosclerosis ntawm lub neej thiab tib neeg kev noj haus nws yog qhov nyuaj heev kom muaj qhov sib txawv ntawm no. Vim tias cov vitamins muaj feem xyuam rau cov tshuaj tiv thaiv kab mob tseem ceeb, tsis muaj los yog ntau tshaj ntawm lawv muaj teeb meem rau lub cev. Thaum koj paub cov lus qhia txog cov ntsiab lus tseem ceeb ntawm cov vitamins , koj yuav ua rau koj muaj kev noj qab haus huv ntawm ib qib siab.
Lub sij hawm txhua hnub ntawm cov vitamins rau tib neeg: vitamin C
Ua tsaug rau cov vitamin C, lub cev ua collagen, uas txhawb cov hluas thiab elasticity ntawm daim tawv nqaij thiab cov ntaub so ntswg. Nws yog qhov tsim nyog rau cov hlab ntsha thiab cov hlab ntsha, thiab nws yuav tsum tau noj txhua hnub, vim nws raug puas tsuaj ntawm kev ntxhov siab, co toxins thiab lub nro. Vim hais tias tsis muaj cov vitamin no, cov leeg kev loj hlob yog inhibited. Kev cai txhua hnub yog 70 mg.
Ascorbic acid tau yooj yim tau nrog zaub mov, yog hais tias muaj nyob rau hauv kev noj haus ntawm citrus, berries, tswb kua txob, spinach, kiwi.
Lub sij hawm txhua hnub ntawm cov vitamins thiab minerals: B vitamins
Qhov no muaj xws li cov vitamins B1 (yuav tsum muaj rau kev noj qab haus huv ntawm lub hauv nruab siab, lub plawv thiab nplooj siab - 1.7 mg ib hnub), B2 (rau kev tsim kho ntawm cov qoob loo tshiab - 2 mg), B3 (rau kev zom zaws - 20 mg), B5 (rau cov roj ntsha muaj roj 5 mg ), B6 (rau kev tiv thaiv thiab CNS - 2 mg). Tsis tas li no pab pawg neeg muaj xws li vitamin B8 (rau daim siab - 500 mg), B9 (rau kev tsim cov protein molecules - 400 μg), B12 (rau cov pob txha hlwb - 3 μg).
B vitamins tuaj yeem muab tau los ntawm buckwheat, poov xab, txiv kab ntxwv, taum, qe, nplooj siab, nqaij, nqaij qaib, cheese, nqaij nruab deg.
Txhua hnub txais cov vitamin A
Qhov no yog ib qho tseem ceeb tshaj plaws rau cov poj niam, vim hais tias nws ua rau daim tawv nqaij du thiab supple, nws ua rau kev laus laus thiab tswj xyuas qhov muag. Yuav kom ntseeg tau tias lub cev tsis raug kev txom nyem los ntawm qhov tsis muaj, nws yog txaus kom tau txais txhua hnub tsuas yog 1 mg.
Vitamin A, los yog retinol, muaj peev xwm muab tau los ntawm cov khoom noj los ntawm qe qe, qaub, rog cheese, ntses daim siab, thiab tag nrho cov txiv kab ntxwv txiv hmab txiv ntoo thiab zaub - apricots, carrots, mangoes, pumpkins, thiab lwm yam.
Qhov niaj hnub ua ntu zus ntawm cov vitamins ntawm pawg D
Tag nrho cov vitamins ntawm pab pawg neeg D koom tes hauv cov metabolism hauv phosphorus thiab calcium , pab lawv zom. Lawv yog cov tseem ceeb tshaj plaws rau cov kab mob loj hlob, vim lawv koom tes hauv lub cev pob txha. Tsis tas li ntawd, lawv muaj kev koom tes hauv qhov chaw mos thiab cov qog. Rau kev noj qab haus huv, tsuas yog 5 μg ib hnub twg txaus.
Koj tuaj yeem tau txais cov vitamin D ntawm cov roj ntses, ntses rog, creamy butter, qe qe. Qhov tseem ceeb tshaj plaws yog tias peb lub cev muaj peev xwm los tsim ua tau cov vitamin no ntawm nws tus kheej thaum muaj kev tshav ntuj. Yog li, ib qho kev qhia ntxiv rau kev noj tshuaj yog ib qho ua tau solarium.
Txhua hnub feem coob ntawm cov vitamin K
Nws yog cov vitamins lub luag haujlwm rau ntshav txhaws, thiab lub plab tseem ceeb ntawm qhov nyiaj muaj txiaj ntsig yog cov ntshav los ntawm lub qhov ntswg. Rau kev noj qab haus huv, ib tus neeg laus xav tau 120 mg.
Vitamin K muaj nyob hauv cov khoom noj xws li txiv ntseej, zaub spinach, zaub pob, lettuce, thiab siab.
Txhua hnub feem coob ntawm cov vitamin E
Yog tsis muaj vitamin E, cov vitamins ntawm lwm pawg tsis absorbed, thiab dua li, nws yuav tsum khaws cia cov hluas ntawm lub cev, vim nws tseem ceeb heev rau tag nrho cov ntaub so ntswg. Nws yog nws uas tiv thaiv kev tuag ntawm lub hlwb thiab tso cai rau koj nyob twj ywm hluas thiab noj qab haus huv. Tsuas yog 15 mg yog txaus rau kev noj qab haus huv.
Vitamin E yuav tau txais lawv cov khoom xws li cereals, qe, txiv ntseej, cog qoob loo thiab zaub roj.
Txhua hnub feem coob ntawm cov vitamin H
Cov vitamin no muaj ib lub npe thib ob - biotin, thiab yog cov poj niam nyiam heev. Nws siv zog txhawb cov plaub hau thiab cov rau tes, ua kom cov tawv nqaij tsis muaj mob thiab ua tsis taus pa. Tsis tas li ntawd, nws yog ib qhov tsim nyog rau kev noj qab haus huv ntawm cov mucous daim nyias nyias, tiv thaiv pob txuv thiab comedones. Tsuas yog 50 μg txaus xwb.
Koj tuaj yeem tau txais cov khoom noj los ntawm daim siab, cov mis nyuj, txiv ntseej, poov xab, taum thiab cauliflower.
Cov hnub ntawm cov vitamins rau cov poj niam:
Cov txheej txheem txhua hnub ntawm cov vitamins rau ib tus neeg laus:
