Nws tau paub tias zaub thiab txiv hmab txiv ntoo ua raws li lub hauv paus tseem ceeb ntawm tsuas yog ob vitamins: ascorbic thiab folic acids. Los ntawm txoj kev, cov ntsiab lus ntawm vitamin c hauv cov kua txiv tsuas yog 2 milligrams ib 100 grams. Txhawm rau kom tau txais tus nqi niaj hnub ntawm cov vitamin txhua hnub, sib npaug rau 60 milligrams, koj yuav tsum tau haus 15 tsom iav ib hnub.
Tias ua ntej cov vitamins ntawm pab pawg hauv cov vitamins nqaij, thiab cov nqaij, cov roj, zaub mov noj, khob cij los ntawm cov hmoov nplej ntawm cov hmoov nplej ntawm kev sib tsoo ntawm kev sib tsoo , buckwheat, oatmeal, txhuv av.
Yog li yog tias koj xav noj qab nyob zoo, koj yuav tsum tau rov ua kom tsis muaj cov vitamins thiab kab kawm. Tsuas yog ib lo lus nug tseem nyob ntawm cov txheej txheem: Yuav ua li cas xaiv vitamin thiab ntxhia pob zeb ua?
Ua ntej tshaj plaws, nws yuav tsum tau coj los ntawm qhov koj xav tau lub cev. Muaj cov vitamin tshwj xeeb rau cov neeg muaj kev tawm dag zog, ua lub neej nquag lossis tsuas yog xav kom poob phaus thiab ua kom cov zaub mov.
Cov niam txiv nyuaj rau yav tom ntej cov niam yog ib qho ntxiv rau cov folic acid, iodine thiab hlau.
Txhawm rau kom muaj kev tswj hwm zoo meej ntawm cov plaub hau, tawv thiab cov rau tes, cov nyom tshwj xeeb kuj yog xav tau. Cov poov xab tawm hauv kev sib xyaw nrog cov tshuaj antioxidant los ntawm cov vitamilas los ntawm cov vitamins A, B, C thiab E hauv daim rau tes thiab muab txoj kev tu cev zoo.
Monovitamins kuj tau tsim tawm, uas feem ntau siv hauv cov tshuaj kho mob. Tab sis nws yog qhov zoo dua los ua kom tiav koj cov zaub mov noj rau polivitamins thiab tsis txhob hnov qab txog kev noj haus luv luv.
Thaum sawv ntxov lossis yav tsaus ntuj
Haus cov vitamins tau zoo dua tom qab noj mov tib lub sijhawm, piv txwv li, thaum sawv ntxov. Qhov no siv rau cov complexes nrog ginseng hauv paus rho tawm lossis eleutherrococcus, uas tsis muaj kas fes. Thiab cov roj ntsha roj-soluble zoo li vitamin e ntawm ib npliag plab tsuas tsis nqus.
Nws tseem tsim nyog nco ntsoov tias kev noj tshuaj noj thiab cov vitamins tib lub sijhawm, tom qab yuav ua phem. Cov tshuaj tua kab mob tuaj yeem "nias" cov vitamins C thiab B2, tranquilizers thiab pw tsaug zog pab pawg B, cov tshuaj pleev xim - vitamillers - vitamin C thiab Folic acid.
Koj tseem tuaj yeem sib txawv koj cov zaub mov los ntawm Badas, tab sis cov no tsis yog cov chaw tsim khoom, thiab lawv tsis kis cov tsheb kho mob.
Vitamin A
Cov roj ntses, nplooj siab, butter, qab zib, carrots, kua txob qab zib, zaub txhwb qaib
Txhim kho qhov muag pom, tiv thaiv tus mob khaub thuas thiab mob khaub thuas
Vitamin B1.
Peas, oatmeal, buckwheat, neeg rau, nqaij npuas
Lub luag haujlwm rau kev ua haujlwm ntawm lub hlwb, cov hlab plawv thiab cov paj hlwb, tiv thaiv kev phom sij ntawm dej cawv thiab luam yeeb
Vitamin B6.
Zaub ntsuab, buckwheat, poov xab, legumes, carrocado, packbe, nqaij, mis, cod lub siab, qe qe
Koom tes nrog kev sib pauv cov tshuaj, tsim nyog rau kev ua haujlwm ntawm lub paj hlwb, txo cov qib ntshav roj cholesterol
Vitamin B12.
Hiav txwv zaub pob, kua zaub, poov xab, lub siab, nqaij nyuj, nqaij qaib, mis nyuj, cheese, herring
Pab txhawb kom tiv thaiv kev nyuaj siab, pab nrog insomnia, tswj cov metabolism, normustral siab
Vitamin C
Citrus, Zaub ntsuab, qaub zaub qhwv, dub currant, rosehip txiv hmab txiv ntoo, cranberries
Ceeb toom khaub thuas, tswj cov metabolism thiab kev ua haujlwm ntawm lub cev tiv thaiv kab mob, tiv thaiv kev ntxhov siab
Vitamin E.
Paj noob hlis, paj rwb, pob kws pob kws, txiv ntoo, cov txiv ntoo, qe, oatmeal, kua zaub ntsuab, nplej sprouts
Txhawb kev noj qab haus huv ntawm qab qab haus huv thiab cov leeg nqaij, tiv thaiv cov ntshav, tiv thaiv cov tshuaj tua kab mob kom haum rau cov vitamin A, qeeb qeeb
Vitamin D.
Nws yog tsim nyob rau hauv daim tawv nqaij hauv qab ntawm cov kev cuam tshuam ntawm ultraviolet rays,
Cov peev txheej ntxiv - cov khoom noj mis nyuj, ntses rog, qe qe
Muab kev loj hlob thiab kev loj hlob ntawm cov pob txha, tswj cov ntxhia pob zeb, ua rau muaj kev nqus cov calcium thiab magnesium
Vitamin K.
Zaub ntsuab, Rosehhhip, spinach, xim thiab zaub qhwv, ntsuab tshuaj yej, nerd
Txhawb txoj kev tsim thiab txum tim pob txha, lub luag hauj lwm ntshav txhaws
Vitamin RR
Nqaij nyuj daim siab, poov xab, zaub ntug hauv paus, cov cheese, ntses, txiv lws suav, txiv lws suav, mint, ginseng
norcesizes cov cholesterol cov ntsiab lus hauv cov ntshav, tswj cov metabolism
Vitamin N.
Txiv laum huab xeeb, taum, zaub qhwv dawb, champignendons, qe qe, mob siab
Kev tswj hwm cov metabolism
Mob siab rau ib puag ncig over overed ntawm cov vitamins rwj. Txawm li cas los xij, kev nqa khoom ntawm no ntau dua qhov tiag. Polyvitamins muaj cov tshuaj yaj saub ntawm cov vitamins. Thiab txawm hais tias ib zaug, nws yuav siv sijhawm ib zaug rau ob peb hnub, tsis muaj dab tsi yuav tshwm sim. Tib cov vitamin koj yuav tsum khaws Egor Egor - vitamin A. hauv polyvitamin, feem ntau nws noj txhua hnub, yog li nws yog qhov ntxiv.