Pab khoom rau cov poj niam

Nyob rau hauv cov poj niam, qhov yuav tsum tau rau tej yam khoom yog ib qho ntau thiab ib tug neeg raws li muab piv rau cov txiv neej.

MD, lecturer, sau nyob rau hauv lub tshav pob ntawm pej xeem noj qab haus huv ua hauj lwm, Pamela Ncov Hwj chim rau yus tus tseem ceeb cov khoom rau cov poj niam.

Cov khoom siv rau cov poj niam, nplua nuj nyob rau hauv poov hlau

Calcium yog ib qho tseem ceeb kom muaj tag nrho lub xeev ntawm cov pob txha thiab hniav. Nws yog kev koom tes nyob rau hauv lub central tshee system ua hauj lwm, cov chaw ua hauj lwm ntawm cov ntshav system, hlab plawv system. Tsis muaj macroelement tej zaum yuav ua txha, deformation ntawm lub pob txha caj qaum, deforming osteoarthritis, mob nyob rau hauv cov pob txha thiab cov nqaij, thiab li ntawd.

Rau cov poj niam nyob rau hauv lub hnub nyoog pab pawg neeg ntawm 19 mus rau 50 xyoo tus nqi ntawm tsawg ntawm cov calcium yog 1,000 mg, los ntawm '51 - 1200 mg.

Calcium-nplua nuj muaj roj tsawg khoom noj siv mis (cheese, mis nyuj, cream, cheese), tsaus ntsuab nplooj zaub (nplooj zaub qhwv, zaub cob pob), ceev, almonds, kua khoom.

Cov khoom siv rau cov poj niam, nplua nuj nyob rau hauv hlau

Raws li rau cov poj niam lub cev yog raug ntas, lub fairer poj niam txiv xav tau ntau hlau.

Lw caij muab kev koom tes nyob rau hauv cov txheej txheem ntawm: metabolism, hormone synthesis, cia thiab thauj ntawm hemoglobin nyob rau hauv lub txij nkawm ua hauj lwm tiv thaiv.

Hais txog kev noj cov nqi muaj ob lub ntsiab lus ntawm view: 1) los ntawm 12 mus rau 15 mg, 2) los ntawm 15 mus rau 20 mg.

Iron-nplua nuj ntshiv nqaij nyuj, garbanzo taum (chickpeas), taum paj (taum hwv), nplooj beet, qhuav apricots.

Cov khoom siv rau cov poj niam, nplua nuj nyob rau hauv ascorbic acid

Vitamin C yog tsim nyog rau cov lag luam ntawm lub ntau yam systems ntawm tib neeg lub cev: lub digestive, lub paj hlwb, lub cev tsis, hormone, rau zus tau tej cov collagen.

Raws li cov feem ntau haib ntuj dej-soluble antioxidant, vitamin C tsis pub txoj kev loj hlob ntawm cancer, mob plawv, tseem hluas, pab ntxuav lub cev ntawm ntau yam co toxins, tiv thaiv cov high-density cholesterol.

Zoo heev qhov chaw ntawm vitamin C: zaub qhwv, zaub cob pob, citrus txiv hmab txiv ntoo, zaub txhwb qaib, cuab thoj, pos nphuab, liab kua txob thiab ntsuab, kiwi, txiv lws suav, spinach.

Txhua hnub tau ntawm vitamin C yog 75 mg. Nws yog pom zoo kom nkag mus rau hauv lub txhua hnub khoom noj tsawg kawg yog ob servings ntawm zaub thiab txiv hmab txiv ntoo uas muaj ascorbic acid.

Ntsuab nplooj zaub

Qhov no qeb ntawm zaub muaj xws li ntau hom zaub qhwv (los ntawm daim hlau (bok choy) rau zaub xas lav), nplua nuj nyob rau hauv fiber ntau thiab lwm yam tseem ceeb as-ham.

Pom zaub tej detoxification dab nyob rau hauv lub cev. Tsaus ntsuab xim qhia ntau dua tus nqi nyob rau hauv lawv cov phytochemicals thiab vitamins.

Qhov no qeb ntawm zaub comprises: vitamin C, carotenoids, omega-3, fiber, magnesium, poov tshuaj, folic acid, hlau. Lub hnub yog pom zoo 3 servings ntawm nplooj zaub.

ceev

Raws li ib feem ntawm cov neeg rau monounsaturated nqaijrog qis cholesterol, polyunsaturated pab mus rau kev tiv thaiv ntawm tus kab mob plawv. Ceev muaj protein, calcium, phosphorus, zinc, tooj liab, selenium, folic acid, vitamin A thiab E.

dej

Dej tsis tau ntaus nqi mus rau cov khoom, tab sis nws yog tsim nyog rau tag nrho cov metabolic dab nyob rau hauv lub cev. Dej pab txoj kev zom cov zaub mov, yuav pab tau tshem ntawm tshaj qhov hnyav, muaj lig los ntawm daim tawv nqaij.

Dej scarcity accelerates tus laus txoj kev, ib tug mob tsis muaj thawj qhov chaw xam tau tias yog feem ntau pathologies.

Nws pom zoo tusyees thoob plaws hauv lub hnub coj tsawg kawg yim rau kaum khob dej.

Pab khoom rau cov poj niam, nplua nuj nyob rau hauv folic acid

Vitamin B9 (folic acid) yog muab kev koom tes nyob rau hauv cov metabolism hauv, nyob rau hauv tus txheej txheem ntawm cell division nyob rau hauv txoj kev loj hlob ntawm leukocytes thiab erythrocytes nyob rau hauv neurotransmitter synthesis.

Nplua nuj nyob hauv folic acid, txiv kab ntxwv, asparagus, taum. Pom zoo cai yog 400 micrograms ib hnub twg.