Lub cev tooj liab cov khw muag khoom muaj li 75 txog 150 mg. Lawv tau noj nrawm raws li "cov khoom tsim" rau cov leeg, pob txha, hlwb, lub siab, mob siab, plaub hau. Tooj liab ua kom lub zog ntawm cov leeg hlwb tsis muaj zog thiab tiv thaiv lub cev. Yog li no, cov khoom muag no yuav tsum tau hloov pauv txhua hnub. Tshwj xeeb cov poj niam cev xeeb tub, cov niam laus, cov menyuam yaus.
Vim ntau dhau ntawm tooj liab, cov metabolism hauv protein cuam tshuam, hlwb hnub nyoog sai dua. Tab sis feem ntau cov tib neeg muaj kev tsis txaus. Lub paj hlwb yog thawj txoj kev txom nyem. Ib tug neeg yuav nkees sai, ua rau nws chim siab. Cov leeg tsis muaj zog tshwm. Kev hloov pauv keeb kwm yav dhau los.
Kev mob ntshav nce hlwb ntau zuj zus. Kev tiv thaiv tsis muaj zog. Kev rov tsim cov pob txha pob txha yog qhov tiv thaiv kom txhob mob. Txij li cov plaub hau xav tau tooj liab ntau, nws qhov ntxoov ntxoo hloov, nws npub thiab txawm tias pib poob qis.
Raws li WHO kev pom zoo, rau ib tus neeg laus, kev noj cov tooj liab yuav tsum muaj tsawg kawg 1,5 mg ib hnub twg.
Qhov pob zeb no nyob hauv ntau hom zaub mov, tsiaj thiab zaub. Muaj tsawg tsawg ntawm nws hauv nqaij nyug, nqaij yaj, nqaij npuas. Yuav luag tsis muaj tooj liab nyob rau hauv cov ntses fillets (tshwj tsis yog muaj ntses salmon thiab cov nqaij nruab deg xws li squid thiab cw). Tab sis ntawm qhov tod tes, nws cov peev xwm loj yog muab zais rau hauv ib qho khoom nruab nrog ntawm cov tsiaj: daim siab.
Tus tshaj plaws "tooj liab" cov yeej ntawm tag nrho cov khoom noj khoom haus yog cod mob siab: nws 100-gram pabcuam muaj 12,5 mg ntawm qhov microelement no. Tsawg me ntsis - hauv lub siab ntawm pollock: 10 mg.
Hauv nqaij nyug thiab nqaij npuas siab, tooj liab yog peb zaug dua. Tab sis tseem muaj ntau: tsawg kawg 3, 7 mg hauv ib puas-gram ntawm cov nqaij lossis cov nqaij minced. Tab sis lub siab ntawm ib qho nqaij qaib twg yog ua tsis tiav: nws muaj kaum lub sijhawm tsawg dua tooj liab.
Txawm li cas los xij, nws tsis yog tsuas yog ib qho tseem ceeb npaum li cas hauv cov zaub mov micronutrients uas yog cov khoom noj, tab sis kuj yuav ua li cas lawv tau yaim. Los ntawm cov khoom noj tsiaj, tooj liab (zoo li lwm yam minerals, vitamins) yog nqus nrog kev nyuaj, tsuas yog 10%. Xav txog tej yam muaj ntau npaum li cas koj yuav tsum tau noj, hais, tib lub siab, thiab txhua hnub!
Yog li, tshuaj ntsuab cov khoom lag luam yuav tsum tau muab suav hais tias yog tus xa khoom tseem ceeb ntawm cov kab kawm no. Tsuas yog lawv muaj peev xwm tiag tiag muab peb nrog cov peev nyiaj tsim nyog ntawm tooj liab. Spinach yog nyob rau hauv cov txhuas ntawm no, nrog rau cov cij, txawm li cas los xij, tsis yog ntawm txhua hom: 7-8, 4 mg rau 100 g ntawm zaub
Hauv lwm cov nroj tsuag, tooj liab yog qhov tsawg dua. Tab sis tseem, nws pom nyob rau hauv cov carrots nyoos, zaub qhwv ntawm txhua yam, suav nrog hiav txwv zaub qhwv, hauv txhua cov zaub ntsuab, tswb txob, beets, radishes, tshiab legumes, qos yaj ywm.
Yog tias cov txiv hmab txiv ntoo thiab cov txiv ntoo qab zib, lawv kuj muaj tooj liab. Ntau ntawm nws nyob rau hauv apricots, pears, txiv apples, gooseberries. Qhov siab ntawm tooj liab nyob rau hauv currants thiab txiv pos nphuab yog qhov ntau heev. Muaj no kab keeb kwm tseem nyob rau hauv txiv tsawb, citrus txiv hmab txiv ntoo, hnub, qhuav apricots, raisins, thiab prunes.
Tooj liab tsis txaus nyob rau hauv lub cev pib txhim kho thaum cov kab no nkag los hauv tsawg dua 1 mg ib hnub rau ntau dua ob rau peb lub lis piam.
Hauv hazelnuts, paj noob hlis thiab sawv duav, tooj liab yog ib nrab ntau npaum li hauv nqaij nyug lossis nqaij npuas daim siab: txog 1.8 mg. Tab sis muab nws qhov ua kom yooj yim, qhov no yog ntau heev. Tab sis hauv walnuts thiab pistachios, tooj liab yuav luag plaub npaug tsawg dua hauv hazelnuts, paj noob hlis thiab sawv duav.
Nws tseem xa mus rau lub cev nrog millet, oatmeal, buckwheat, mov nplej, mov ci, nplej zom ua los ntawm durum nplej. Txawm hais tias tsis muaj nws nyob hauv cov khoom lag luam no, peb noj ntau thiab ntau dua.
Cocoa thiab poov xab sawv ntawm cov npe khoom lag luam. Cocoa yog nplua nuj heev nyob rau hauv tooj liab: 4, 3 mg ib 100 g ntawm hmoov, yog li koj yuav tsum nyiam haus no haus. Tsis tas li ntawd, nws kuj tseem nplua nuj nyob hauv magnesium, uas yog li tsim nyog rau lub plawv cov leeg.
Hauv cov poov xab, tooj liab yog me ntsis dua: txog 3.2 mg hauv ib pob-រយ pob. Yog lawm, tsis muaj leej twg noj cov poov xab nyoos, tab sis cov khoom ci ci tau khaws cov keeb no. Ib qho ntxiv, cov ntsiav tshuaj kws kho mob ua kua yog cov pab tau zoo ntxiv rau kev noj haus.
