Qhov poob phaus Vitamins thiab Minerals yog dab tsi?

Tau txais cov vitamins thiab minerals txaus yog qhov tseem ceeb rau kev noj qab haus huv.

Thaum koj ua raws li kev noj zaub mov tsis muaj calorie, nws ua rau cov khoom noj tsis txaus, txhawb cov metabolism thiab tuaj yeem ua kom poob phaus.

"Dab tsi yog cov tshuaj vitamin yuag", "dab tsi yog cov tshuaj poob phaus", "dab tsi yog cov vitamins siv thaum noj", "dab tsi yog cov vitamins poob" Koj yuav pom cov lus teb rau cov lus nug uas nquag nug xws li:

Yuav ua li cas cov vitamins thiab minerals ntxiv pab kom poob phaus?

Zoo li, muaj qhov sib npaug yooj yim rau kev poob phaus - noj tsawg calories thiab hlawv ntau dua. Tab sis hauv lub cev muaj ntau pua cov enzymes, cov tshuaj tiv thaiv, thiab cov hlwb uas ua haujlwm tsis tu ncua kom cov metabolism, kev zom zaub mov, nqus, tshem tawm, thiab lwm yam kev ua haujlwm ntawm lub cev. Ntxiv mus, cov haujlwm no tau txhawb nqa los ntawm micronutrients - vitamins thiab minerals ua ke.

Cov vitamins B2, B3, thiab C yog xav tau rau kev zom cov rog, thiab cov tshuaj metabolic xav tau cov zaub mov xws li magnesium.

Yog li ntawd, los ntawm kev ua ib cofactor rau ib tug tshwj xeeb enzymatic cov tshuaj tiv thaiv nyob rau hauv lub cev, cov vitamins thiab minerals ua lub luag haujlwm tseem ceeb hauv kev pab kom poob phaus.

Txawm hais tias peb tuaj yeem ua tau raws li peb cov vitamin thiab minerals xav tau los ntawm cov zaub mov, qhov tsis muaj cov vitamins thiab minerals yuav tshwm sim hauv lub cev vim muaj xwm txheej xws li sim kom poob phaus los ntawm kev tsom mus rau ib pawg zaub mov lossis ua cov khoom noj muaj calorie tsawg. Hauv qhov no, nrog kev pom zoo los ntawm tus kws kho mob, peb tuaj yeem sim ua kom tau raws li peb cov kev xav tau ntawm cov vitamin thiab ntxhia los ntawm cov tshuaj ntxiv. 

Pab yuag poob Cov vitamins

Vitamin B12

Vitamin B12 Nws pab ceev cov metabolism thiab txhawb kev poob phaus. Tsis tas li ntawd, lub cev xav tau cov vitamin B12 los txhawb cov paj hlwb thiab cov ntshav cell ua haujlwm thiab tsim DNA.

Vitamin B12 kuj tseem ua lub luag haujlwm hauv lub cev siv calories li cas.

Nws txhawb kev tsim lub zog los ntawm kev pab lub cev hloov khoom noj rau hauv lub zog. Ntau lub zog yuav muab kev noj qab haus huv thiab kev nyab xeeb kev tswj thiab kev txhawb zog.

Ntuj qhov chaw ntawm vitamin B12 muaj xws li oysters, nqaij nyuj daim siab, mackerel, crab, nqaij nyuj, skim mis nyuj, cheese, thiab qe.

Vitamin D

Vitamin DNws yog ib qho ntawm cov vitamins zoo tshaj plaws rau kev poob phaus. Cov vitamin no tseem ceeb heev rau kev nqus calcium thiab ua kom cov pob txha muaj zog.

Tsis tas li ntawd, ntau cov kev tshawb fawb tau pom tias vitamin D tuaj yeem txo qhov hnyav. 

Qhov chaw ntawm vitamin D muaj xws li ntses xws li herring, sardines thiab tuna. Tab sis qhov zoo tshaj plaws yog hnub ci.

Vitamin D, nrog rau calcium, tuaj yeem ua rau poob phaus hauv cov poj niam. Nws pab tsim leptin, uas qhia lub hlwb.

Txawm li cas los xij, ceev faj thaum siv cov tshuaj ntxiv thiab ib txwm tau txais kev pom zoo los ntawm kws kho mob. Vim tias kev siv tsis raug thiab siv ntau dhau tuaj yeem ua rau muaj tshuaj lom.

Omega 3 Fatty Acid

Kev noj ntses ntxiv thaum noj zaub mov yuav yog lub tswv yim tseem ceeb rau kev rog. Omega 3 fatty acidNoj cov zaub mov muaj txiaj ntsig zoo pab tswj lub hlwb cell membrane nrog rau cov ntshav txhaws.

Cauliflower, cws, flaxseed, taum pauv, ntses salmon, sardines, walnuts thiab Brussels sprouts yog qhov zoo ntawm omega 3 fatty acids.

Kolin

Kolin, Nws zoo ib yam li Vitamin B thiab pab metabolize rog sai. Nws kuj tiv thaiv qhov txhaws ntawm cov rog hauv daim siab.

Kolinpab cov rog metabolism; Yog li ntawd, nws tseem ceeb heev rau kev poob phaus. Yog tias koj qib choline tsawg, cov rog yuav khaws cia rau hauv daim siab.

Txhawm rau kom poob phaus thiab zam lub siab rog, koj yuav tsum tau nce koj cov choline kom tsawg. Qhov zoo tshaj plaws ntawm cov khoom noj no suav nrog cov zaub ntsuab, nqaij nyuj, ntses salmon, cod, tuna, qaib ntxhw, nqaij qaib, qe, thiab cw.

Nws kuj yog siv los ua kom muaj zog thiab txo qhov qaug zog thaum lub sij hawm kev cob qhia hnyav lossis kev ua kis las. 

iodine

Yuav kom poob ceeb thawj zoo iodineNws yog ib qho ntawm cov zaub mov tsis tseem ceeb vim tias nws txhawb nqa cov thyroid hormones thiab tuaj yeem tsim cov metabolism sai thiab noj qab haus huv.

Qhov zoo tshaj plaws ntawm iodine yog: hCov qe qe, tuna, taum, nqaij qaib mis, cws, mis nyuj, ci qos yaj ywm, iodized ntsev, cod, qhuav seaweed.

chromium

Ntxiv nrog rau kev txo qis kev tshaib kev nqhis, chromium kuj pab ua cov carbohydrates. Ntau cov kev tshawb fawb hais tias chromium accelerates tus txheej txheem poob phaus thaum noj zaub mov.

Koj tuaj yeem tau txais chromium ntau ntxiv los ntawm kev ua kom koj noj cov kua txob dub, zaub xas lav, txiv lws suav, taum ntsuab, oats, barley thiab broccoli.

C vitamin

C vitamin Nws kuj yog ib qho ntawm cov vitamins zoo tshaj plaws rau kev poob phaus. Nws pab lub cev hloov cov piam thaj rau hauv lub zog thiab nres nws qhov chaw cia hauv lub cev.

Txhawm rau kom poob phaus sai, koj yuav tsum tau nce cov vitamins no.

Kev noj cov txiv hmab txiv ntoo citrus xws li txiv kab ntxwv, kiwi, thiab txiv kab ntxwv tuaj yeem pab sib npaug pH sab hauv, txhawb cov metabolism thiab tiv thaiv kab mob, ua kom cov pob txha noj qab haus huv thiab tshem tawm cov co toxins.

Yog tias koj tsis tuaj yeem tau txais cov vitamin C txaus los ntawm cov khoom noj ntuj, koj yuav tsum noj cov vitamin C ntxiv.

Vitamin E

Cov vitamin no yog qhov tseem ceeb rau kev ua kom lub cev noj qab haus huv. Vitamin E, tso cai rau koj kom tau txais txiaj ntsig ntau dua los ntawm koj qhov kev tawm dag zog.

Nws tsis tsuas yog kho koj cov leeg xwb tab sis kuj pab koj muaj zog ntau dua. 

Ua kom tiav cov khoom noj rau vitamin E yog cov khoom noj xws li txiv roj roj, txiv ntseej, noob paj noob hlis, avocados, hom qoob mog, thiab spinach.

calcium

Cov neeg uas muaj vegan lossis lactose intolerant lossis tsis nyiam cov khoom noj siv mis muaj feem yuav calcium tsis txaus tej zaum yuav ciaj sia.

Calcium yog qhov tseem ceeb rau kev loj hlob thiab lub zog ntawm cov pob txha. Nws kuj yog ib qho tseem ceeb hauv kev pab kom poob phaus.

Thaum cov calcium ntau txuas rau cov hlwb, ntau ntawm nws yog siv los hlawv roj los tsim lub zog. Tsis tas li ntawd, cov calcium txaus hauv lub cev yuav pab kom muaj kev noj qab haus huv rau lub sijhawm ntev.

B vitamins

Cov vitamins B tseem ceeb heev hauv cov txheej txheem poob phaus. Cov vitamins B1, B2, B3, B5, B6, B9, B7 thiab B12 pab metabolize carbohydrates, rog thiab proteins.

B vitamins muaj xws li qe, nqaij, mis nyuj, txiv tsawb, lentils, taum, thiab lwm yam. Koj tuaj yeem tau txais cov khoom noj xws li Yog li, vegans thiab neeg tsis noj nqaij yuav tsum tau noj cov tshuaj vitamin B kom tau cov vitamins no kom raug.

magnesium

magnesiumua raws li cofactor rau ntau tshaj 300 enzymatic cov tshuaj tiv thaiv hauv lub cev. Ntxiv nrog rau kev koom tes ncaj qha rau hauv cov rog los ntawm kev pib cov metabolism, nws kuj tseem pab txhawb cov pob txha, tswj cov ntshav qab zib thiab ntshav siab, thiab txhim kho lub hlwb ua haujlwm.

Ntuj cov khoom noj ntawm magnesium yog txiv ntseej, zaub ntsuab nplooj ntsuab thiab legumes. 

hlau

hlauNws yog ib qho tseem ceeb mineral rau poob phaus. Nws qhov tsis txaus tsis tsuas yog ua rau ntshav ntshav, tab sis kuj txo qis hemoglobin synthesis.

Hemoglobin pab nqa oxygen los ntawm lub ntsws mus rau tag nrho cov hlwb hauv lub cev. Thaum cov hlwb tsis muaj oxygen, txhua txoj haujlwm raug cuam tshuam thiab koj ib txwm xav tias nkees thiab qaug zog.

Cov zaub mov muaj hlau; yog ob qho tib si tsiaj thiab zaub, xws li nqaij, ntses, nqaij qaib, legumes, thiab zaub. Nws tseem yuav tsum tau noj cov vitamin C, phytates thiab calcium los xyuas kom meej kev nqus hlau. 

zinc

zincNws yog ib qho tseem ceeb minerals uas pab kho qhov txhab, tsim cov protein, pab txhawb kev zom zaub mov thiab txhawb kev tiv thaiv kab mob.

Vim nws yog ib qho tseem ceeb ntawm cov ntxhia, koj yuav tsum tau txais los ntawm cov khoom noj xws li nqaij qaib, nqaij liab, tag nrho cov nplej, oysters.

Yog tias tsis yog, nws yuav tsum tau siv cov tshuaj zinc los pab lub cev ua haujlwm kom zoo thiab poob phaus sai thiab nyab xeeb.

Kev noj cov tshuaj vitamin thiab ntxhia tsis tsuas yog pab kom poob phaus xwb, tab sis kuj pab kom koj muaj lub siab zoo thiab txhim kho koj lub neej zoo.

Txoj cai tseem ceeb ntawm no yog kom tau txais cov vitamins thiab minerals uas tsim nyog los ntawm cov khoom siv ntuj, uas yog cov khoom noj. Yog tias koj tsis tuaj yeem them taus los ntawm cov zaub mov, koj tuaj yeem siv cov tshuaj vitamin thiab minerals nrog cov lus qhia ntawm tus kws kho mob.