Qhov peb lub cev xav tau cov vitamins twg, thiab qhov twg kom tau lawv? Cov khoom noj dab tsi koj yuav tsum nquag muaj nyob rau hauv koj cov zaub mov?
Cov Lus Qhia
Kauj ruam 1
Vitamin A
Nws yog qhov tsim nyog rau kev pom kev, tsim nyog rau kev kho dua ntawm retina, thiab muaj cov txiaj ntsig zoo ntawm lub cev tag nrho. Nrog qhov tsis muaj txiaj ntsig ntawm nws, daim tawv nqaij yuav ua kom qhuav thiab pib tev tawm, thiab kev loj hlob qeeb qeeb hauv cov menyuam yaus. Nrog rau qhov tseem ceeb vitamin tsis txaus, tus kab mob "hmo ntuj dig muag" tshwm sim. Vitamin A pom muaj nyob rau hauv cov carrots, taub dag, zaub ntsuab, savoy zaub qhwv, apricots, persimmons, qe, nplooj siab, thiab tshij. Qhov pom zoo koob pom zoo yog 0.9 mg / hnub.
Kauj ruam 2
Vitamin B1
Cov vitamin no tseem ceeb rau cov hlab ntsha hauv lub cev, cov leeg nqaij thiab cov metabolism ua kom hnyav. Nrog nws tsis muaj, kev cuam tshuam ntawm cov hlab ntsha tsis zoo, ntshav ncig tuaj yeem tshwm sim, thiab kev xav tias tsis muaj tseeb yog xav. Cov zaub mov muaj cov vitamins: cov qhob cij wholemeal, hom qoob mog, legumes, oatmeal, noob paj noob hlis, qos yaj ywm, txhuv xim av, txiv tsawb. Cov koob tshuaj pom zoo yog 1.2-1.4 mg / hnub.
Kauj ruam 3
Vitamin B2
Koom nrog cov protein, rog thiab carbohydrate metabolism hauv lub cev. Nrog nws tsis txaus, kev loj hlob qeeb thiab poob ceeb thawj tau sau tseg, cov kab nrib pleb hauv cov ces kaum ntawm lub qhov ncauj. Muaj hauv cov mis nyuj, mis nyuj, khoom noj, tshij, qe, nqaij nyuj daim siab, brewer cov poov xab. Qhov pom zoo koob tshuaj yog 1.5-1.7 mg / hnub.
Kauj ruam 4
Pantothenic Acid (B5)
Nws yog ib qho tseem ceeb ntawm cov metabolism hauv lub cev, muaj qhov cuam tshuam zoo ntawm kev nce plaub hau thiab tawv nqaij. Thaum tsis muaj txiaj ntsig, qhov txhab tawv nqaij tau sau tseg, hauv cov menyuam yaus - kev loj hlob qeeb qeeb. Muaj nyob hauv cov khoom lag luam hauv qab no: khaub noom wholemeal cij, nqaij nyug siab, poov xab, legumes, zaub cob pob, nceb. Qhov pom zoo koob tshuaj yog 8 mg / hnub.
Kauj ruam 5
Vitamin B6
Cov vitamin no tau txais txiaj ntsig zoo rau lub paj hlwb, tseem ceeb rau cov metabolism ntawm cov protein nyob hauv lub cev, thiab yog qhov tseem ceeb rau kev tsim cov qe ntshav liab. Thaum tsis txaus, hyperexcitability, cov tawv nqaij mob, thiab ntshav khov yuav tshwm sim. Muaj nyob rau hauv taum pauv, txau muab nplej, nqaij, ntses hiav txwv, tsawb, ntsuab dos, zaub qhwv, tswb kua txob. Qhov pom zoo koob pom zoo yog 1.6-1.8 mg / hnub.
Kauj ruam 6
Folic acid (B9)
Qhov muaj cov vitamins no yog qhov tseem ceeb rau kev tsim cov ntshav thiab kev faib tawm ntawm tes. Cov cim ntawm qhov tsis muaj txhij txhua: kev ua haujlwm tsis txaus, hloov hauv cov qog ua kua. Ib lub siab cov ntsiab lus ntawm cov folic acid tau sau tseg nyob hauv daim siab, poov xab, asparagus, beets, zaub ntsuab. Cov koob tshuaj pom zoo yog 0.16 mg / hnub.
Kauj Ruam 7
Vitamin B12
Nws yog qhov tsim nyog rau cov qauv ntawm lub cev hlwb thiab hematopoiesis. Thaum tsis muaj txhij txhua, yuav ua kom muaj ntshav txhauv. Muaj nyob hauv nqaij nyuj, nplooj siab, tshij, tshij, mis nyuj, salmon, qe. Qhov pom zoo koob pom zoo yog 0.005 mg / hnub.
Kauj ruam 8
Biotin
Cov vitamin no tseem ceeb rau cov metabolism hauv kev noj qab haus huv; thaum tsis txaus, hloov pauv ntawm daim tawv nqaij, txiav plaub hau, thiab ua kom tsis meej tuaj. Muaj nyob hauv cov nqaij nyug thiab nqaij npuas siab, lub qe, mis nyuj, txhuv ua tiav, cov noob txhawm, nceb, zaub paj, txiv laum huab xeeb. Qhov pom zoo koob pom zoo yog 0.05-2 mg / hnub.
Kauj Ruam 9
Niacin
Koom nrog lub zog metabolism hauv lub cev. Tsis muaj cov vitamin A tuaj yeem ua rau tawv nqaij flaky, kev nyuaj siab, kiv taub hau. Muaj nyob hauv cov qhob cij wholemeal, legumes, bran, hiav txwv ntses, qaib ntxhw, qos yaj ywm. Qhov pom zoo koob tshuaj yog 15-18 mg / hnub.
Kauj ruam 10
Vitamin C
Nws yog qhov tseem ceeb heev rau kev ntxiv dag zog rau kev tiv thaiv kab mob, kev nqus ntshav ntawm lub cev, thiab kev nqus hlau. Thaum tsis muaj txhij txhua, muaj lub cev tsis muaj zog tiv thaiv lub cev kis kab mob, maj mam kho qhov txhab. Cov zaub mov muaj vitamin C: tswb kua txob, zaub cob pob, zaub ntsuab, fennel, citrus cov txiv hmab txiv ntoo, kiwi, berries. Qhov pom zoo koob pom zoo yog 75 mg / hnub.
Kauj ruam 11
Vitamin D
Xav tau rau qhov tsim ntawm cov pob txha thiab pob txha mos. Muaj qhov tsis muaj zog, lub cev tsis meej thiab tsis yooj yim raug sau tseg, hauv cov menyuam yaus, kev loj hlob qeeb qeeb yuav tshwm sim. Cov vitamins no tau tsim nyob rau hauv daim tawv nqaij thaum raug rau UV hluav taws xob. Nws kuj tseem pom hauv qee cov zaub mov - cod mob siab, ntses roj, butter, tshij thiab tsev cheese. Cov koob tshuaj pom zoo yog 0.005 mg / hnub.
Kauj ruam 12
Vitamin E
Nws yog qhov tsim nyog rau kev loj hlob thiab kev loj hlob ntawm lub cev, tiv thaiv thiab tswj hwm vitamin A. Nrog lub cev tsis muaj zog, mob nqaij ntshiv thiab ntshav khov yuav tshwm sim. Muaj nyob hauv noob paj noob hlis, roj zaub, cereals, legumes, txiv ntoo, mackerel. Qhov pom zoo koob tshuaj yog 12 mg / hnub.
Kauj ruam 13
Vitamin K
Xav Tau cov ntshav txhaws. Nrog lub cev tsis muaj peev xwm, ntau zuj zus rau txoj kev los ntshav yuav tshwm sim. Vitamin K yog tsim los ntawm cov hnyuv microflora, nws kuj muaj nyob hauv zaub cob pob, savoy zaub qhwv, zaub ntsuab, txiv lws suav ntsuab, mis nyuj, qe, noob txiv. Qhov pom zoo koob pom zoo yog 0.7-2 mg / hnub.
