Txiv hmab txiv ntoo yog qhov nplua nuj tshaj plaws ntawm cov vitamins feem ntau tseem ceeb rau tib neeg lub cev. Lawv yuav tsum muaj nyob rau hauv kev noj haus txhua hnub ntawm ob tus menyuam yaus thiab cov neeg laus, cia lawv tsim kho kom raug rau hauv thawj kis thiab tswj kev noj qab haus huv zoo nyob hauv ob. Qee cov txiv ntoo muaj feem ntau cov vitamins, yog li nws tseem ceeb kom paub tias cov txiv ntoo zoo li cas.
Cov Lus Qhia
Kauj ruam 1
Thiamin, lossis vitamin B1, yog qhov tseem ceeb rau cov leeg ib txwm, lub paj hlwb thiab lub siab ua haujlwm - ntxiv rau, nws hloov cov khoom noj khoom haus carbohydrates rau hauv lub zog. Koj tuaj yeem tau txais thiamine txaus los ntawm txiv nkhaus taw, txiv kab ntxwv qaub, txiv mab txiv ntoo, txiv tsawb, txiv qaub, txiv kab ntxwv, thiab pears. Kiwi muaj cov vitamin B2 ntau tshaj plaws, lossis riboflavin, xav tau rau lub cev loj hlob thiab tsim cov qe ntshav liab. Cov khoom muaj peev xwm tshaj plaws ntawm cov vitamins B3, lossis niacin, yog cov qhob noom, kiwi, dib liab, txiv duaj thiab txiv tsawb, uas tiv thaiv kom tsis txhob mob dermatitis, insomnia, dementia, thiab mob plab zom mov.
Kauj ruam 2
Vitamin B5, lossis pantothenic acid, uas txhim kho cov metabolism thiab ua kom cov roj cholesterol ntuj, muaj ntau hauv cov txiv tsawb thiab txiv kab ntxwv citrus txiv ntoo. Koj tuaj yeem tau txais cov vitamins B6, pyridoxine, uas yog qhov tsim nyog rau cov metabolism ntawm cov rog, carbohydrates thiab cov protein, ntxiv rau kev tsim cov tshuaj tiv thaiv thiab cov ntshav liab, los ntawm cov txiv cev thiab txiv tsawb. Qhov ntau tshaj plaws ntawm cov vitamin B9, folate, tshwj xeeb tshaj yog tseem ceeb thaum cev xeeb tub, pom muaj nyob hauv cov txiv pos nphuab, txiv kab ntxwv, blackberries, txiv tsawb thiab kiwi.
Kauj ruam 3
Vitamin A pom nyob rau hauv cov txiv apples, kiwi, txiv duaj, blueberries, txiv kab ntxwv thiab txiv ntoo, qhov tseem ceeb rau kev tsim cov tshuaj hormones, ntau yam ntawm cov hlwb noj qab haus huv, txhim kho tsis pom kev, plaub hau kev loj hlob, ntxiv rau kev ntxiv dag zog ntawm pob txha, hniav thiab tiv thaiv kab mob. Vitamin C, uas muaj cov tshuaj tiv thaiv antioxidant thiab pab tsim collagen, cov hlab ntsha, thiab pob txha mos thiab cov leeg nqaij, muaj ntau hauv tsawb, txiv apples, txiv qaub, txiv moj mab, txiv duaj, txiv pos nphuab, blackberries, txiv nkhaus taw, txiv mab txiv ntoo, thiab txiv hmab.
Kauj ruam 4
Vitamin E, uas muaj lub zog ua haujlwm tiv thaiv kab mob, tiv thaiv cov qog ua kom lub cev thiab txhawb kev tsim cov ntshav liab, tuaj yeem nrhiav tau los ntawm kiwi, cranberries, blackberries, nectarines, persimmons, txiv duaj, txiv duaj plum, limes, tangerines, papaya, mango, guava, txiv ntoo qab zib, passionfruit thiab figs. Thaum noj cov txiv hmab txiv ntoo, nws yuav tsum nco ntsoov tias tag nrho cov vitamins tsuas yog khaws cia hauv cov txiv ntoo nyoos thiab muaj qee qhov kev puas tsuaj thaum kho cua sov.
