Cov zaub mov noj lub luag haujlwm loj hauv kev tswj lub luag haujlwm tseem ceeb hauv lub cev. Nws yog qhov khoom siv ntawm lub zog thiab cov khoom tsim ua tsev rau hlwb. Cov vitamins thiab cov ntsiab lus hauv cov zaub mov ua rau muaj kev tiv thaiv kev zoo nkauj thiab kev noj qab haus huv rau ntau xyoo.
Cov ntsiab lus Vitamin hauv zaub mov staple
Cov vitamins muaj lub luag haujlwm tseem ceeb hauv lub neej ntawm lub cev. Lawv koom nrog kev tswj hwm ntawm cov txheej txheem hauv metabolism, hauv hematopoiesis, hauv kev tsim cov enzymes thiab cov tshuaj hormones. Ua tsaug rau cov vitamins, lub cev muaj peev xwm tawm tsam qhov tsis zoo los cuam tshuam rau nws lub xeev ntawm cov thoob ntiaj teb. Txhua cov vitamins, tsuas yog muaj vitamin D thiab qee hom pawg B, lub cev tau txais los ntawm sab nraud. Noj zaub mov ntau nyob rau hauv cov vitamins pab tswj kev zoo nkauj thiab kev noj qab haus huv ntawm daim tawv nqaij, plaub hau thiab mos. Dej-soluble thiab rog-soluble vitamins muaj qhov txawv txav. Thawj zaug suav nrog cov vitamins ntawm pab pawg B, C thiab PP, lawv pab txhawb rau kev ua haujlwm ntawm lub plab, lub hauv nruab nrab cov hlab ntsha thiab koom nrog kev ua haujlwm hauv oxidative. Tsis tas li, lawv qhov tshwm sim hauv lub cev ua rau muaj protein ntau, carbohydrate thiab rog metabolism. Cov dej uas muaj cov vitamins nyob hauv cov khoom noj xws li legumes, nqaij, nplooj siab, qos yaj ywm, qe, txiv ntoo, noob paj noob hlis, nceb, thiab lwm yam. Cov rog-soluble vitamins yog qhov tsim nyog rau kev mob zoo ntawm daim tawv nqaij thiab plaub hau, rau kev saib xyuas lub ntsej muag thiab kev tiv thaiv kab mob, koom nrog kev tswj hwm cov calcium thiab phosphorus metabolism, thiab tswj cov txheej txheem ntshav coagulation. Coob tus ntawm lawv pom nyob hauv cov txiv lws suav, carrots, dos ntsuab, zaub xas lav, zaub txhwb, hiav txwv buckthorn, sorrel, buckwheat, oatmeal, ntses thiab lwm yam khoom lag luam.
Cov ntsiab lus ntawm cov tshuaj zoo li vitamin hauv cov zaub mov staple
Lawv txawv ntawm cov vitamins hauv qhov tias lawv lub cev tsis ua rau tsis muaj kev hloov pauv hauv lub cev. Hais txog lawv lub zog kev ua haujlwm, lawv zoo li cov amino acids. Lub luag haujlwm tseem ceeb ntawm cov tshuaj zoo li vitamin yog tias lawv pab lub cev nqus tau cov vitamins thiab minerals, ua si lub luag haujlwm tseem ceeb hauv cov metabolism, hauv kev coj ua haujlwm tsis zoo ntawm cov hlab ntsha thiab lub plab zom mov, thiab koom nrog kev ua pa ntawm lub cev. Cov tshuaj zoo li Vitamin muaj nyob hauv cov zaub mov xws li currants, nqaij, zaub qhwv, zaub txhwb qaib, txiv mab txiv ntoo, txiv quav ntswv nyoos, zaub ntsuab, tshuaj yej ntsuab, brewer cov poov xab, thiab lwm yam.
Macronutrient cov ntsiab lus nyob rau hauv cov zaub mov staple
Cov no yog cov koom nrog cov dej ntsev hauv cov dej hauv lub cev, yog li nws yog qhov tseem ceeb uas yuav tau haus lawv cov khoom kom yog. Tab sis ib qho dhau ntawm lawv tuaj yeem tsim cov tshuaj lom. Tib neeg lub cev xav tau 5 txog 30 μg ntawm poov tshuaj ib hnub, 400 rau 800 mg ntawm calcium, 40 rau 170 mg ntawm magnesium, 300 rau 800 mg ntawm phosphorus, 5 txog 30 chlorg ntawm chlorine thiab kwv yees li 0.5 g ntawm sodium. Ntau cov poov tshuaj muaj nyob hauv cov mis, txiv tsawb, plums, raisins. Txhua cov mis nyuj thiab kua mis muaj nplua nuj yog cov calcium. Lub cev yog khoom noj los ntawm cov magnesium uas yog buckwheat, oat groats, apricots qhuav, zaub xas lav, qos yaj ywm, legumes. Kev ua kom tau ntsev txhua hnub yog tau los ntawm kev noj ntsev. Nqaij ntses, mov ci thiab nplooj siab muaj ntau phosphorus, thiab ntsev, txiv ntseej, tshij, qhob cij, nqaij, nqaij siav thiab ntsev npaj muaj nplua nuj ntau hauv chlorine.
Micronutrient cov ntsiab lus hauv cov khoom noj muaj txiaj ntsig
Macronutrients kuj tseem ceeb hauv lub neej ntawm lub cev. Nws muaj peb hom ntawm lawv:
- qhov tseem ceeb, ib qho dhau heev ntawm cov uas tuaj yeem ua kom muaj cov tshuaj lom, cov no suav nrog iodine, selenium, fluorine, manganese, tooj liab thiab zinc;
- lom, lawv nkag mus rau hauv tib neeg lub cev nkag mus rau ntau yam tshuaj lom, cov no yog cov khoom xws li mercury, arsenic, hmoov txhuas thiab cadmium;
- nruab nrab, tsis muaj lub suab hais txog lub cev, nws yog boron, aluminium, lithium thiab nyiaj.
Macronutrients tsim nyog rau lub cev muaj cov lentils, txiv hmab txiv ntoo, sawv duav, nqaij ntses, nqaij, zaub, tshuaj ntsuab, khoom noj los ntawm, cov txiv hmab txiv ntoo qhuav, cereals, khoom noj siv mis, txiv ntseej, txiv ntoo thiab lwm yam khoom ntxiv.
