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Muaj ntau txoj hauv kev los ua kom koj qhov siab. Cov zaub mov noj tseem ceeb hauv qhov no. Cov vitamins nyob hauv cov zaub mov ua lub luag haujlwm tseem ceeb hauv kev nce qhov siab nrog rau cov qauv keeb. Hauv tsab xov xwm no, peb yuav sau txog cov vitamins uas txhawb qhov siab loj.
Tib neeg lub cev yuav tsum muaj kev yoo mov zoo uas muaj ntau yam vitamins thiab minerals. Cov vitamins zoo li vitamin B1, vitamin B2, vitamin D, thiab vitamin C thiab cov zaub mov zoo li phosphorus thiab calcium yog qhov tsim nyog rau koj txoj kev loj hlob thiab kev loj hlob.
Ntau cov kev tshawb fawb tau pom tias kev noj zaub mov ntau nyob hauv ob peb cov vitamins thiab minerals yuav tsis pab kom loj hlob. Qee zaum, qhov tsis txaus noj zaub mov zoo tuaj yeem ua rau qhov siab luv dua.
Cov neeg uas ua haujlwm tawm mus haus cov protein shakes tsim cov leeg thiab nws kuj pab lawv kom lawv loj hlob. Tab sis tsuas yog haus cov protein shakes yuav tsis tau txais txiaj ntsig zoo tshaj plaws.
Cia peb nyeem txog kom pom cov vitamins zoo tshaj plaws rau kev loj hlob thiab nthuav dav.
1. Vitamin B1 (Thiamine)
2. Vitamin B2 (Riboflavin)
3. Vitamin D
4. Vitamin C
5. Vitamin A
6. Cov Phosphorus
7.Txoj calcium
1. Vitamin B1 (Thiamine)
Vitamin B1 txhawb txoj kev loj hlob thiab pab hauv kev loj hlob siab. Nws tseem pab nyob rau hauv kev ua haujlwm zoo li ntawm cov zom zaub mov. Vitamin B1 muab ntshav los txhawb cov kabmob uas pab ua kom lub cev loj hlob zoo. Cov vitamin no tseem txhawb nqa lub siab zoo thiab ua haujlwm ntawm lub paj hlwb.
Los ntawm cov vitamins B1: Cov txiv laum huab xeeb, taum pauv, mov, oats, nqaij npuas, noob, noob txiv, qe, thiab lwm yam.
Yuav muaj li cas: Vitamin B1 muaj ntau nyob rau hauv cov nqaij qaib, yog li xyuas kom muaj lawv tsawg kawg yog peb zaug ib as thiv hauv koj cov khoom noj.
2. Vitamin B2 (Riboflavin)
Vitamin B2 lossis riboflavin kuj tseem yog lwm cov vitamins tseem ceeb hauv kev pab koj loj hlob. Nws yog feem ntau muaj nyob rau hauv cov zaub ntsuab pom. Cov vitamins no hauv kev loj hlob ntawm daim tawv nqaij, rau tes, pob txha, thiab plaub hau.
Los ntawm cov vitamins B2: Cov zaub nplooj ntsuab, qe, ntses, mis, thiab lwm yam.
Yuav muaj li cas: Muab lawv nrog koj cov zaub nyoos.
cov teebmeem ntawm kas fes dub
3. Vitamin D
Vitamin D, kuj tseem hu ua lub hnub ci vitamin, muaj txiaj ntsig ua kom koj cov pob txha muaj zog. Kev noj zaub mov zoo ntawm cov vitamin D ua rau koj cov pob txha thiab cov hniav tsis muaj zog. Vitamin D yog ib qho tseem ceeb ntxhia pob zeb uas pab txhawm rau nqus cov calcium thiab phosphorus uas tseem ua rau kom lub cev loj dua.
Los ntawm cov vitamins D: Mis, txiv lws suav, qos yaj ywm, cov txiv ntoo, cov zaub paj taub, cov rog rog, cov cheese, thiab lwm yam.
Yuav muaj li cas: Ua kom muaj cov rog rog zoo li tuna, ntses salmon, thiab mackerel rau hauv koj cov zaub mov kom zoo.
4. Vitamin C
Vitamin C tseem muaj lub npe hu ua ascorbic acid uas muaj ntau nyob rau hauv yuav luag txhua cov kua txiv. Qhov no vitamin aids nyob rau hauv yaug tawm toxins los ntawm lub cev thiab yog li boosts koj lub cev. Nws txhawb nqa pob txha loj hlob thiab ntxiv dag zog rau lawv.
Los ntawm cov vitamin C: Citrus txiv hmab txiv ntoo, guavas, txiv lws suav, berries, qos yaj ywm, thiab lwm yam.
Yuav muaj li cas: Muaj ib lub tais uas muaj cov txiv hmab txiv ntoo sib xyaw xws li txiv ntoo, txiv kab ntxwv, txiv kab ntxwv, thiab txiv kab ntxwv qaub txhua hnub kom pom qhov nce ntawm koj qhov siab.
5. Ua kom muaj calcium
Calcium yog lwm cov pob zeb tseem ceeb uas pab lub cev txhawm rau kev loj hlob ntawm cov pob txha. Qhov no pab koj ua kom koj siab dua. Cov tshuaj calcium yuav tsum noj txhua hnub kom txhawm rau ntxiv dag zog thiab ua kom ntev ntawm cov pob txha.
Cov tshuaj calcium: Mis nyuj, khoom noj siv mis zoo li cheese, curd, butter, spinach, turnip zaub ntsuab, thiab lwm yam.
Yuav muaj li cas: Haus khob mis thaum hmo ntuj kom xav tau cov calcium uas txaus. Ntxiv cov cheese, yogurt, thiab butter rau hauv koj cov khoom noj txhua hnub.
6. Cov Phosphorus
Calcium tsis txaus ua kom cov nqaij thiab pob txha muaj zog. Phosphorus yog qhov yuav tsum tau ua ke nrog calcium uas vim ob qho kev sib koom ua ke no qhov tseem ceeb kom ua tiav cov txiaj ntsig siab tshaj plaws hauv kev loj hlob siab dua. Lub cev cov pob txha muaj 80 feem pua ntawm phosphorus thiab qhov no pab tiv thaiv kev loj hlob qeeb ntawm cov pob txha thiab pob txha.
Qhov chaw ntawm phosphorus: Cov txiv ntoo, taum, ntses, thiab lwm yam muaj cov roj av ntau ntawm no.
Yuav muaj li cas: Nqa ib txhais tes ntawm cov txiv ntoo thiab noj txhua hnub thiab kuj ua rau nws taw tes kom noj ntses thrice ib lub lim tiam.
7. Vitamin A
Vitamin A yog qhov zoo rau kev loj hlob ib txwm thiab kev loj hlob, thiab cov nqaij mos thiab pob txha kho. Cov vitamin-fat soluble no zoo rau kev txhim kho cov tawv nqaij noj qab haus huv, qhov muag, thiab kev tiv thaiv kab mob hauv lub cev.
Los ntawm cov vitamins A: Cheese, mis nyuj, qe, carrots, thiab lwm yam.
Yuav muaj li cas: Ntxiv cov carrots thiab qe nyob hauv koj cov zaub xam lav lossis haus ib khob mis txhua hnub.
Ua rau koj tus kheej ntau yam tag nrho, cov zaub mov tshiab kom ntau li ntau tau. Tsuas yog nco ntsoov tias kev noj zaub mov kom zoo yuav ua rau koj lub siab loj.
Muab cov ntawv no!
Yog tias koj nyiam nyeem cov tshooj no, qhia nws rau tus neeg koj hlub.
