Cov vitamins thiab cov zaub mov hauv kev kho mob
Cov vitamins thiab cov minerals yog cov as-ham tseem ceeb rau lub cev kom ua tiav ntau yam biochemical thiab physiological functions. Raws li micronutrients, lawv koom nrog cov txheej txheem xws li kev loj hlob, kev loj hlob, metabolism, thiab kev ua haujlwm ntawm lub cev tiv thaiv kab mob. Yog li ntawd, kev noj cov vitamins thiab minerals txaus hauv kev noj zaub mov lossis los ntawm cov tshuaj ntxiv tuaj yeem ua lub luag haujlwm tseem ceeb hauv kev kho ntau yam kab mob thiab cov mob nkeeg.
Qhov Tseem Ceeb ntawm Cov Vitamins thiab Cov Minerals
Cov vitamins thiab cov minerals uas lub cev tsim tsis tau txaus, yog li ntawd nws yog ib qho tseem ceeb kom tau txais lawv los ntawm cov khoom noj lossis cov tshuaj ntxiv. Cov vitamins muab faib ua ob pawg tseem ceeb: cov vitamins uas yaj hauv roj (A, D, E, thiab K) thiab cov vitamins uas yaj hauv dej (C thiab B vitamins xws li B1, B2, B3, B6, B12, folate, biotin, thiab pantothenic acid). Cov minerals kuj sib txawv, suav nrog calcium, phosphorus, potassium, hlau, zinc, magnesium, thiab lwm yam.
Cov Haujlwm Tseem Ceeb ntawm Cov Vitamins thiab Cov Zaub Mov
1. Kev Noj Qab Haus Huv Pob Txha: Vitamin D thiab calcium yog qhov tseem ceeb rau kev tsim thiab tswj cov pob txha kom noj qab nyob zoo. Yog tsis muaj ob yam khoom noj khoom haus no txaus, qhov kev pheej hmoo ntawm kev mob pob txha tawg yuav nce ntxiv, tshwj xeeb tshaj yog rau cov poj niam laus.
2. Kev Hloov Pauv Zog: Cov vitamins B, tshwj xeeb yog B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), thiab B7 (biotin), ua lub luag haujlwm hauv ntau theem ntawm kev hloov pauv zog. Zinc, magnesium, thiab manganese kuj koom nrog kev hloov pauv zog.
3. Lub Cev Tiv Thaiv Kab Mob: Cov vitamins C, D, nrog rau zinc thiab selenium, ua lub luag haujlwm tseem ceeb hauv kev tswj thiab txhim kho kev ua haujlwm ntawm lub cev tiv thaiv kab mob.
4. Txhawb Kev Tsim Ntshav: Hlau, vitamin B12, thiab folate yog qhov tseem ceeb rau kev tsim cov qe ntshav liab. Kev tsis txaus cov as-ham no tuaj yeem ua rau muaj ntshav tsis txaus.
5. Kev Noj Qab Haus Huv ntawm Tawv Nqaij thiab Cov Nqaij: Cov vitamins C thiab E yog cov tshuaj antioxidants tseem ceeb uas tuaj yeem tiv thaiv cov tawv nqaij ntawm kev puas tsuaj ntawm cov hlwb thiab pab kho cov nqaij kom rov zoo.
Lub Luag Haujlwm ntawm Cov Vitamins thiab Cov Zaub Mov hauv Kev Kho Mob
Hauv kev kho mob, cov vitamins thiab cov minerals feem ntau raug muab sib xyaw ua ke los txhawb kev kho mob ntawm ntau yam mob. Kev kho mob feem ntau raug txhim kho los ntawm kev ntxiv cov vitamins thiab minerals tshwj xeeb.
anemia
Kab mob ntshav tsis txaus hlau yog ib qho ntawm cov mob uas feem ntau tshwm sim los ntawm kev tsis txaus zaub mov zoo. Kev kho mob feem ntau suav nrog kev ntxiv hlau thiab kev noj cov khoom noj uas muaj hlau ntau ntxiv xws li nqaij liab, txiv ntoo qhuav, thiab zaub ntsuab. Tsis tas li ntawd, vitamin C tuaj yeem pab kom nqus tau hlau los ntawm cov khoom noj uas tsis yog heme (tsob ntoo).
txha
Rau cov neeg uas muaj mob pob txha tawg, kev noj calcium thiab vitamin D ntxiv yog qhov tseem ceeb rau kev txhim kho kev noj qab haus huv ntawm pob txha thiab txo qhov kev pheej hmoo ntawm kev tawg pob txha. Kev kho mob no feem ntau yog ua ke nrog kev tawm dag zog uas siv qhov hnyav los ua kom pob txha ceev dua.
Kab mob plawv
Cov tshuaj antioxidants xws li cov vitamins E thiab C, thiab cov minerals xws li selenium, tuaj yeem pab txo qhov oxidation ntawm LDL cholesterol, uas ua lub luag haujlwm hauv kev tsim cov plaque ntawm phab ntsa ntawm cov hlab ntsha. Tsis tas li ntawd, magnesium tuaj yeem pab so cov leeg ntawm cov hlab ntsha, tswj cov ntshav siab kom ruaj khov.
Tiv thaiv kab mob
Tus kab mob COVID-19 tau qhia meej txog qhov tseem ceeb ntawm cov vitamins D, C, thiab cov zaub mov xws li zinc. Muaj ntau txoj kev tshawb fawb tau qhia tias cov tib neeg uas muaj cov vitamin D txaus muaj kev pheej hmoo tsawg dua ntawm kev kis kab mob ua pa.
Kev Noj Qab Haus Huv ntawm Lub Siab
Cov vitamins B-complex, tshwj xeeb tshaj yog B6, B12, thiab folate, tau pom tias ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm lub paj hlwb thiab lub siab. Qhov tsis txaus Vitamin B tej zaum yuav cuam tshuam nrog kev nyuaj siab thiab kev puas siab puas ntsws hauv qee tus neeg.
Cov Khoom Noj Muaj Vitamins thiab Minerals
Yuav kom koj lub cev tau txais cov vitamins thiab minerals txaus, nws yog ib qho tseem ceeb uas yuav tsum noj zaub mov kom muaj txiaj ntsig zoo thiab muaj ntau yam as-ham. Qee cov zaub mov tseem ceeb suav nrog:
1. Zaub Ntsuab: Muaj ntau yam vitamin K, folate, thiab hlau.
2. Txiv qaub: Cov txiv no yog cov tseem ceeb ntawm cov vitamin C.
3. Cov Khoom Noj Uas Muaj Mis Nyuj: Muaj calcium thiab vitamin D ntau heev.
4. Nqaij thiab Ntses: Cov khoom noj uas muaj hlau, zinc, thiab vitamin B12 zoo heev.
5. Txiv ntoo thiab noob: Muaj magnesium, zinc, thiab vitamin E.
Cov Teeb Meem hauv Kev Kho Mob Vitamin thiab Mineral
Txawm hais tias cov tshuaj vitamin thiab minerals tuaj yeem pab tau, muaj qee qhov teeb meem uas yuav tsum paub txog:
Kev noj tshuaj ntau dhau
Qee cov vitamins thiab minerals, tshwj xeeb tshaj yog cov uas yaj hauv roj (A, D, E, thiab K), tuaj yeem sib sau ua ke hauv lub cev thiab ua rau muaj kev lom thaum noj ntau dhau. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tsum ua raws li qhov ntau npaum li cas uas tus kws kho mob pom zoo.
Kev Sib Cuam Tshuam Tshuaj
Cov vitamins thiab cov minerals tuaj yeem cuam tshuam nrog cov tshuaj uas koj noj. Piv txwv li, cov tshuaj ntxiv hlau tuaj yeem cuam tshuam kev nqus ntawm qee cov tshuaj tua kab mob thiab lwm yam tshuaj. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tsum sab laj nrog koj tus kws kho mob ua ntej pib kev kho mob ntxiv.
Qhov Zoo ntawm Cov Tshuaj Ntxiv
Tsis yog txhua yam tshuaj vitamin thiab minerals uas tsim los zoo ib yam. Qhov sib txawv ntawm qhov zoo thiab bioavailability (lub cev nqus tau thiab siv cov as-ham zoo npaum li cas) tuaj yeem cuam tshuam rau kev kho mob zoo. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tsum xaiv cov khoom zoo los ntawm cov chaw tsim khoom muaj npe nrov.
Kev kaw
Cov vitamins thiab minerals ua lub luag haujlwm tseem ceeb rau peb txoj kev noj qab haus huv thiab kev nyob zoo. Feem ntau, lawv tsis yog tsuas yog txhawb nqa kev ua haujlwm ntawm lub cev xwb tab sis kuj siv tau rau kev kho mob rau ntau yam mob. Qhov tseem ceeb ntawm kev noj zaub mov kom txaus thiab, thaum tsim nyog, ua raws li cov lus qhia ntawm tus kws kho mob kom tau txais kev noj zaub mov kom raug yog qhov tseem ceeb heev. Los ntawm kev nkag siab tob dua thiab kev siv tswv yim zoo, peb tuaj yeem ua kom tau txiaj ntsig ntau tshaj plaws ntawm cov micronutrients no hauv kev tswj hwm thiab kho peb txoj kev noj qab haus huv.
