"Carrots yog qhov zoo rau lub qhov muag" - koj tuaj yeem hnov ntau zaus. Yog lawm, qhov tseeb tiag cov vitamins A noj qab nyob zoo hauv cov carrots yog qhov muaj zog txaus thiab txhim kho qhov muag nrog kev siv tas mus li thiab siv sijhawm ntev. Vitamin A kuj pab txhawb lub zog tiv thaiv kab mob thiab txo qis kev pheej hmoo ntawm kev mob plawv. Tab sis tsis tsuas yog carrots muaj xws li tseem ceeb vitamin. Nws muaj lwm yam khoom noj uas nce siab heev tshaj nyob rau hauv cov muaj vitamin A. Cov khoom noj no yog dab tsi?
Muaj ob hom vitamin A, ib qho yog keeb kwm los ntawm tsiaj (retinol), thiab thib ob yog tsob ntoo keeb kwm (beta-carotene). Txij li ob hom vitamin A yog qhov tseem ceeb rau lub cev, ua kom lub cev rov ua kom zoo ntxiv, koj yuav tsum tsis txhob txwv koj tus kheej noj ib lub zaub ntug hauv paus nkaus xwb. Tom qab tag nrho, muaj qee cov khoom noj uas muaj ntau cov vitamin A tshaj carrots. Rau kev sib piv, ib qho ntawm cov carrots tshiab (ib nrab khob) muaj 10692 IU ntawm retinol thiab 0.534 mg ntawm beta-carotene. Nws yuav tsum raug sau tseg tias yuav luag txhua cov zaub mov txiv kab ntxwv muaj vitamin A.
Taub dag puree
Ib khob taub taub dag muaj txog 14,000 IU ntawm retinol thiab 0.7 mg ntawm beta-carotene. Nyob kas poom thiab taub dag cov taub kuj muaj cov vitamins, txawm hais tias tom kawg thaj kuj tseem muaj cov suab thaj thiab cov rog.
Qab zib ci qos yaj ywm (botat)
Ib qho hauv nruab nrab lub qhov cub-ci cov qos yaj ywm muaj ntau nyob rau hauv 22,000 IU ntawm retinol thiab 1.1 mg ntawm beta-carotene, uas yog 440 feem pua ntawm cov niaj hnub pom zoo kom muaj cov vitamin A. Nws tseem muaj cov poov tshuaj ntau dua li txiv tsawb.
Cov ntses rog
Muaj roj ntau hauv omega-3 fatty acids, roj ntses ntxiv dag zog rau cov hlab ntshav cov hlab plawv, ntxuav cov tawv nqaij, thiab tseem muaj lwm cov txiaj ntsig zoo rau lub cev. Ib rab diav roj ntses muaj ntau dua 13,000 IU ntawm retinol thiab 4 mg ntawm beta-carotene, uas yog 8 npaug ntau tshaj li ib nrab ntawm ib khob carrots.
Kale nyias
Kale yog cov khoom noj muaj roj thiab hauv tsev rau zaub mov muaj txiaj ntsig, suav nrog vitamin A - txog 71,000 IU ntawm retinol thiab 3.5 mg ntawm beta-carotene hauv plaub khob, uas yog 500 feem pua ntawm kev noj zaub mov txhua hnub ntawm vitamin C thiab 3000 feem pua ntawm cov vitamin K.
