Xwm tau muab kev pabcuam rau cov tib neeg nrog rau kev sib tw zoo-tiv thaiv kab mob - lub cev tiv thaiv kab mob. Nws ua haujlwm ntau nyob ntawm tib neeg tus cwj pwm: kev ua neej, cwj pwm, khoom noj khoom haus. Cov zaub mov muaj cov vitamins thiab minerals uas tsim nyog rau kev noj qab haus huv yog qhov tseem ceeb ntawm cov kab ke tseem ceeb ntawm tib neeg lub cev.
Ib qho tseem ceeb tshaj plaws ntawm cov tshuaj tiv thaiv kab mob hauv lub cev yog cov tshuaj tiv thaiv kab mob ntshav-tshuaj uas tiv thaiv kev puas tsuaj ntawm cov hlwb thiab cov nqaij thiab qeeb qeeb kev laus. Cov tshuaj Antioxidants muaj ntau yam kev noj qab haus huv-txhawb nqa lub peev xwm, tab sis koj tsis tas yuav tsum coj lawv hauv cov tshuaj. Lawv tau txais txiaj ntsig zoo tshaj plaws thaum lawv nkag mus rau hauv lub cev yoojyim tshaj plaws - nrog zaub mov. Ib daim ntawv qhia tag nrho ntawm cov khoom siv roj ntsha muaj txiaj ntsig muaj zaub, txiv hmab txiv ntoo thiab nplej.
Cov tshuaj tua kab mob tseem ceeb yog cov vitamins A, C thiab E. Yuav coj tau cov vitamins A, tib neeg lub cev siv cov beta-carotene, uas yog ua los ntawm carotenoids. Lawv pom nyob rau hauv ntau cov xim tawv nqaij: collard thiab Zaub pob qe, zaub xas lav tsaus, zaub cob pob, taub dag, pob liab liab kua txob, txiv lws suav, carrots, thiab lwm yam zaub hauv paus. Txhua cov txiv hmab txiv ntoo thiab cov txiv ntoo ntsuab kuj tseem nplua nuj nyob hauv carotene: txiv pears, txiv apples, txiv pos nphuab, gooseberries, blackberries, blueberries, txiv ntoo qab zib. Los ntawm kev noj cov txiv kab ntxwv, daj, liab, lossis ntsuab txiv hmab txiv ntoo lossis zaub, koj nqus kaum thiab ntau pua ntawm cov carotenoids sib txawv. Qhov ntau ntawm retinol (vitamin A) kuj pom muaj hauv cov khoom tsiaj: mob siab, roj ntses, qe qe, butter thiab mis nyuj.
Vitamin C (ascorbic acid) yog qhov muaj zog tshaj plaws antioxidant vim nws qhov peev xwm tshwj xeeb kom nres qhov oxidation kev tshwm sim hauv cov hlwb. Tib lub sijhawm, vitamin C ua rau lub hlwb ntawm lub nruab zog tiv thaiv kab mob thiab tua tau cov kab mob, txo cov kev tsis zoo ntawm kev kis tus mob thiab o. Cov khoom siv zoo tshaj plaws ntawm ascorbic acid: zaub thiab txiv hmab txiv ntoo, tshwj xeeb tshaj yog dub currants, txiv kab ntxwv, txiv qaub, zaub qhwv thiab zaub paj, zaub cob pob, qos yaj ywm, liab thiab ntsuab kua txob, thiab zaub txhwb qaib.
Vitamin E (tocopherol) yog qhov tseem ceeb heev rau kev ua haujlwm ntawm cov metabolism hauv lub cev thiab kev ua haujlwm ntawm lub cev tsis muaj zog. Nws lub cev ua kom tsis muaj zog ntawm lub cev tiv thaiv, ua rau lub cev tsis muaj zog tiv thaiv kab mob. Tocopherol pom muaj nyob hauv cov nplej, nplej, nplej txhauv, zaub roj (paj noob hlis, pob kws, txiv ntseej), zaub ntsuab, zaub paj, zaub cob pob, ntsuab peas, txiv lws suav, zaub ntsuab, noob paj noob hlis, noob txiv, avocados, thiab cw.
Sib npaug tseem ceeb cov tshuaj tiv thaiv kab mob hauv lub cev yog cov ntxhia pob zeb, cov kab uas muaj tam sim no hauv cov khoom noj cog - nplej, legumes, zaub ntsuab, txiv hmab txiv ntoo thiab cov hauv paus zaub. Cov ntxhia muaj nqis tseem muaj nyob hauv cov nqaij liab, nqaij qaib thiab ntses. Tau kawg, ib tus neeg xav tau txhua yam khoom siv me me, tab sis tsuas yog qee qhov ntawm lawv muaj qhov muaj txiaj ntsig zoo rau cov tsis muaj zog - cov no yog zinc, tooj, magnesium thiab hlau. Lawv muaj nyob hauv veal daim siab, roob ris, crayfish, cws, nqaij nyug, baker tus poov, wholemeal qhob cij, nqaij qaib, lentils, txiv ntoo, cov txhuv xim av. Tsis tas li ntawd, magnesium tseem muaj nyob rau hauv cov taum pauv, raisins thiab tsawb, thiab cov hlau muaj nyob hauv ceg qhuav, apricots qhuav, hnub tim, zaub ntsuab thiab chocolate tsis muaj tshuaj ntxiv. Tooj liab kuj tseem tuaj yeem pom muaj nyob hauv cov txiv ntseej, oats, thiab qwj ntses, thaum xeb pom muaj nyob hauv cheese, cod, thiab cov ntses kaus poom.
