Dab tsi vitamin predominates hauv ntses? Vim li cas thiaj noj ntses zoo?

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Cov ntses uas tib neeg siv los ua zaub mov yog cov khoom noj muaj txiaj ntsig zoo ntawm nws cov khoom. Qhov no yog lub pantry tiag tiag ntawm cov vitamins thiab microelements, thiab yog tias tsis muaj lawv, tib neeg lub cev yuav tsis tuaj yeem ua haujlwm li qub. Los ntawm kev npaj cov khoom no, koj muaj kev nyab xeeb suav tsis tau tsuas yog rau noj hmo qab, tab sis kuj nyob rau ntawm qhov tseeb hais tias nws yuav coj cov txiaj ntsig siab tshaj plaws rau lub cev. Peb yuav tsum tham kom ntxaws ntxiv txog cov vitamin twg muaj nyob hauv cov ntses thiab vim li cas nws thiaj li muaj txiaj ntsig, kom txhua tus nkag siab tias vim li cas nws muaj cov yam ntxwv tshwj xeeb thiab cov khoom, thiab tsis muaj lwm yam khoom noj.

Nyob zoo ntses

Muaj lus dag tsis ntse tias cov neeg uas pheej noj ntses ntau yuav muaj ib hnub pib ci thaum hmo ntuj. Tau kawg, ua tiav qhov tsis muaj tseeb, tab sis dab tsi yog cov nplej ntawm qhov tseeb yog cov ntses yog cov khoom muaj txiaj ntsig tshaj plaws uas muaj cov phosphorus ntau heev. Nws pab txhawb cov pob txha thiab cov hniav, txhim kho kev pom. Tab sis qhov no tsis yog tib lub ntsiab lus tseem ceeb, nyob ntawm ntau yam, muaj pes tsawg leeg ntawm cov vitamins thiab kab kawm yuav txawv.

Ib qho zoo tshaj plawscov khoom yog cov ntses tuaj yeem ua rau ntau yam. Fried, smoked, qhuav, boiled, s alted - yuav luag tag nrho cov neeg noj, muaj suab tsis muaj contraindications, lub ntsiab yog ua kom raug thiab nyob rau hauv tus nqi. Kev noj zaub mov kom zoo yog ib qho ntawm cov xwm txheej uas lav kev noj qab haus huv zoo.

Qhov zoo ntawm ntses dua lwm yam khoom noj

Thaum piv nrog lwm cov khoom, xws li nqaij, qhov piv ntawm cov rog thiab calories yog kom meej meej ntawm sab ntawm cov ntses, tab sis tsis yog nyob rau hauv qhov superiority:

• nws tuaj yeem noj txhua qhov ntau yam tsis ntshai qhov hnyav dhau;
• feem pua ntawm cov protein ntau, thiab zoo;
• Cov ntaub so ntswg qis ua rau nws yooj yim zom.

Tab sis qhov ntawd tsis yog tag nrho: cov protein muaj nyob hauv cov ntses muaj ntau cov amino acids uas muaj txiaj ntsig tshaj plaws rau tib neeg lub cev. Qee hom ntses cov khoom lag luam tshwj xeeb tshwj xeeb los ntawm cov kws ua zaub mov noj rau cov neeg mob. Piv txwv li, nyob rau hauv liab oily ntses, mono- thiab polyunsaturated fatty acids muaj ntau, uas yog ib qho tseem ceeb heev rau cov neeg uas muaj kab mob ntshav, kab mob plawv thiab ntshav qab zib.

Cov ntsiab lus thiab cov as-ham

Cov npe ntawm cov khoom yuav txawv nyob ntawm ntau yam ntawm cov khoom, tab sis ob qho tib si hiav txwv thiab dej ntses tsuas yog ib lub tsev khaws khoom ntawm cov ntsiab lus tseem ceeb rau tib neeg lub cev:

• zinc;
• fluorine;
• tooj;

phosphorus

• Yselenium;
• magnesium;
• Iodine;
• Ycalcium.

Liab subspecies (salmon, trout, liab salmon thiab lwm yam) muaj hlau thiab polyunsaturated fatty acids (Omega-3 thiab Omega-6). Cov neeg sawv cev hauv hiav txwv muaj iodine tsim nyog rau tib neeg lub cev, uas pab daws cov teeb meem kev ntxhov siab, txhim kho cov thyroid ua haujlwm, thiab ntxiv dag zog rau kev nco.

Vitamins uas yog ib feem ntawm

Cov vitamins twg muaj nyob hauv ntses? Cia peb qhia txog cov tseem ceeb:

• Nicotinic acid (vitamin PP). Indispensable rau tib neeg lub cev, tsis muaj vitamin PP provokes ntau yam kab mob ntawm daim tawv nqaij thiab ntshav. Cov tshuaj no tau pom zoo rau cov neeg uas muaj teeb meem ntawm daim tawv nqaij, nws pab ntxuav cov ntshav, txhim kho nws cov microcirculation, txhim kho cov digestibility ntawm lwm yam tshuaj.
• Vitamins ntawm pab pawg B. koom nrog hauv lub koom haum ntawm kev ua haujlwm ntawm lub plab zom mov, tswj txhua txoj kev zom zaub mov, tswj cov ntshav qab zib.
• Vitamin A. Qhov no yog ib yam khoom tseem ceeb rau cov tib neeg ua lub neej nquag, nws tsis ua rau qaug zog sai, vim li no qhov muag tsis pom kev, qhov ncauj qhuav tshwm.
• YCalciferol (vitamin D). Tsis yog ib qho txheej txheem metabolic tshwm sim yam tsis muaj kev koom tes, nws yog ib qho zoo heev stimulant rau synthesis ntawm cov tshuaj hormones, nws accelerates lub nqus ntawm calcium.

Yog tias peb tham txog cov vitamin twg muaj nyob hauv ntses, ces A thiab D yog cov hlau lead.

Vitamins pom hauv ntses liab

Dab tsintses muaj cov vitamins, koj twb paub lawm. Tam sim no nws tsim nyog tham txog ntau yam liab. Kev noj tas li ntawm lawv hauv cov zaub mov txo qis kev pheej hmoo ntawm mob qog noj ntshav thiab ntshav siab, ntxiv dag zog rau lub cev tiv thaiv kab mob, tiv thaiv kev puas siab puas ntsws thiab mob hlwb.

Dab tsi cov vitamins hauv ntses liab? Qhov no yog ib qho tseem ceeb ntawm cov khoom muaj txiaj ntsig tsis tshua pom muaj nyob hauv lwm cov khoom lag luam - cov vitamins A, PP, E, B, D.

Lwm qhov zoo ntawm cov khoom: cov rog, cov txiaj ntsig ntau dua, txij li Omega-3 thiab Omega-6 (acids) ncaj qha tiv thaiv cov cell membrane ntawm kev puas tsuaj, uas, dhau los, ua rau cov hluas thiab lub neej ntev.

Yog tias peb tham txog cov vitamin twg yog qhov tseem ceeb tshaj plaws hauv cov ntses, ces nws nyuaj rau kev teb tsis meej, vim tias qhov kev xav tau ntawm txhua yam kabmob sib txawv. Tab sis qhov tseeb tias ntses tuaj yeem ua tiav yuav luag txhua qhov nyiaj, qhov tseeb!

Ntses twg muaj cov vitamins ntau tshaj

Cia peb saib seb cov ntses twg muaj cov vitamins ntxiv uas muaj txiaj ntsig zoo rau tib neeg lub cev.

Salmon. 100 g ntawm cov ntses no yuav muab lub cev nrog cov qauv niaj hnub ntawm tag nrho cov txiaj ntsig kab thiab cov vitamins. Nws yog haum rau noj nyob rau hauv txhua daim ntawv: maj mam s alted, qhuav, smoked, tshiab.

Hiav txwv ntses yog undoubtedly ib qho ntawm cov khoom muaj nqis tshaj plaws. Qhov nrov tshaj plaws yog cod, burbot, pollock, navaga, hake. Cov ntsiab lus siab ntawm cov vitamins A, B, PP, K, E, D.

tus neeg sawv cev River (perch, pike perch, pike, crucian carp, carp thiab lwm yam) yog cov zaub mov tsis tshua muaj txiaj ntsig, tab sis vim tsis zoo ib puag ncig, nws tsis ua raws li txhua qhov kev xav tau hauv txhua kis.cov cai.

nrov thiab pheej yig ntau yam yog herring, perch, sardines, flounder thiab lwm yam. Ib txhia ntawm lawv yog cov zoo nyob rau hauv s alted daim ntawv, piv txwv li, herring, sprat, lwm tus yog qhov zoo tshaj plaws perceived los ntawm tib neeg lub cev nyob rau hauv boiled los yog kib daim ntawv.

Vitamin D: nyob rau hauv cov ntses?

Vitamin D yog ib qho ntawm cov neeg xav tau tshaj plaws rau tib neeg lub cev, nws qhov tsis muaj peev xwm ua rau ntau yam kab mob. Nws muaj nyob hauv yuav luag txhua hom ntses, tsis hais qhov twg nws pom. Peb teev cov ntau yam ntawm cov dej qab zib thiab cov neeg sawv cev hauv hiav txwv uas cov ntsiab lus ntawm cov vitamin D yog qhov siab tshaj plaws:

• cod (tshwj xeeb tshaj yog lub siab ntawm cov ntses no, uas suav tias yog ib qho delicacy);
• blue whiting;
• Haddock.

Daim ntawv teev npe no tuaj yeem suav nrog txhua tus neeg sawv cev ntawm salmon: liab salmon, chum salmon, trout. Hauv kev xaus, nws tseem yuav tsum tau muab sau tseg tias kev noj ntses ntau dhau, nrog rau lwm yam khoom noj, tuaj yeem muaj qhov tsis zoo rau tib neeg lub cev. Thaum xaiv txhua yam, nws yog ib qho tseem ceeb uas yuav tsum tau them sai sai rau qhov tshiab thiab cov tsos. Feem ntau cov ntses yog muag hauv lub xeev ntsev los yog khov. Cov khoom qab ntsev sai sai poob lawv saj thaum tsis muaj brine, nco ntsoov qhov no.

Tam sim no koj paub tias cov vitamin twg muaj nyob hauv cov ntses thiab vim li cas nws thiaj li pom zoo kom noj nws. Noj qab nyob zoo!