2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27
Vitamins yog cov tshuaj lom neeg uas tib neeg lub cev xav tau rau lub neej ib txwm muaj. Lawv muaj lub luag haujlwm rau kev noj qab haus huv ntawm lub cev thiab lub cev, muab kev tiv thaiv, pab tswj cov hluas thiab kev zoo nkauj. Lub cev tsis tuaj yeem tsim ntau cov vitamins ntawm nws tus kheej, vim li ntawd nws yog ib qho tseem ceeb kom suav nrog cov khoom noj uas muaj nyob hauv cov zaub mov.
Thaum lub caij txias, cov zaub mov muaj vitamin C yog qhov tseem ceeb tshwj xeeb, yog qhov tsim nyog rau cov neeg mob uas tsis muaj mob, thiab cov neeg noj qab haus huv tuaj yeem tiv thaiv kab mob thiab mob khaub thuas. Tab sis lwm cov vitamins ua lub luag haujlwm tseem ceeb: A, E, D, pawg B.
Vitamins on the table
Txoj hauv kev yooj yim tshaj plaws los ua kom tiav koj qhov kev xav tau cov vitamins yog mus yuav ib pob tshuaj ntawm lub tsev muag tshuaj thiab coj lawv raws li qhia. Tab sis nws yuav tsum tau nco ntsoov tias muaj ntau ntau yam active tshuaj nyob rau hauv cov khoom. Yog tias koj muaj txiv hmab txiv ntoo thiab zaub txaus hauv koj cov zaub mov, kev hem thawj ntawm beriberi yuav tsis tshwm sim.
Nutritionists hais tias ntau yam khoom noj nrogsiab nyob rau hauv vitamin C - cov no tsis yog ib co txawv teb chaws delicacies, tab sis cov tais diav uas yog heev nkag tau rau peb. Koj tsis tas yuav siv sijhawm ntxiv thiab nyiaj txiag los yuav lawv.
YNrov lus dab neeg hais txog qhov chaw ntawm vitamin C
Qhov tseem ceeb tshaj qhov kev xav tsis zoo yog tias tus tuav ntaub ntawv hauv qhov teeb meem no yog txiv qaub. Feem ntau, qhov kev xav tsis zoo no tau yug los vim yog cov tshuaj txias txias, uas feem ntau muab cov txiv qaub tsw. Tsis ntev los no, nws tau dhau los ua fashionable los refute cov ntaub ntawv no, hais txog strawberries, raspberries thiab gooseberries raws li ib tug lwm txoj rau txiv qaub.
Ib qho lus dab neeg sib luag yog tias txhua yam khoom noj muaj vitamin C muaj cov lus qab zib. Txoj kev ntseeg yuam kev no ntshe yuav muaj feem rau txiv qaub thiab.
Cov ntaub ntawv tiag tiag cov khoom tawg
Qhov tseeb, txhua yam txawv kiag li. 100 g ntawm txiv qaub muaj 40 mg ntawm vitamin C, strawberries muaj txog 60 mg, thiab gooseberries tsis pub tshaj 30 mg.
Cov zaub mov muaj vitamin C, hmoov tsis, tsis paub rau ntau tus. Tab sis lawv muaj ntau heev thiab thaum lub sij hawm muaj mob thiab muaj kab mob raws caij nyoog nws yuav tsis yooj yim los txhawb koj cov zaub mov nrog lawv.
Rosehip ua cov npe (400mg tshiab thiab 1200mg qhuav), ua raws li cov kua txob liab liab (250mg). Cov txiv hmab txiv ntoo nplua nuj nyob hauv vitamin C yog blackcurrant, hiav txwv buckthorn, roob tshauv. Yog koj xav tauTxhawm rau tiv thaiv koj tus kheej los ntawm cov kab mob, tsis txhob hnov qab txog zaub ntsuab, tshwj xeeb tshaj yog dill, spinach, sorrel thiab qej qus. Muaj ntau cov vitamin C hauv zaub: Brussels sprouts, Beijing thiab cauliflower, broccoli thiab kohlrabi. Nws kuj muaj nyob rau hauv cov txiv hmab txiv ntoo citrus, txawm li cas los xij, txawm tias menyuam yaus paub qhov no.
Vitamin E hauv khoom noj
Lwm cov vitamins tseem ceeb ib yam nkaus. Piv txwv li, tocopherol (vitamin E) tsis yog vim li cas hu ua vitamin ntawm cov hluas. Nws yog ib qho tsim nyog rau kev rov tsim dua ntawm daim tawv nqaij thiab cov ntaub so ntswg, txhawb kev kho qhov txhab, thiab txo qis cov hnub nyoog ntsig txog wrinkles. Cov zaub mov muaj vitamin E tuaj yeem yuav ntawm txhua lub khw muag khoom noj. Cov ntaub ntawv tuav yog almonds, ua raws li lwm cov txiv ntoo: txiv laum huab xeeb, cashews, macadamia. Ib me ntsis tom qab walnut. Tsis tas li ntawd, ntau tocopherol muaj nyob rau hauv cov nqaij nruab deg thiab ntses: squid, eel, pike perch, thiab lwm yam.
Los ntawm txoj kev, rosehips thiab hiav txwv buckthorn yog nplua nuj tsis tsuas yog nyob rau hauv vitamin C, tab sis kuj nyob rau hauv E.
pab pawg no suav nrog ntau yam khoom siv uas tsim nyog rau kev noj qab haus huv. Hmoov zoo, lawv tsis yog tsawg. Peb nyob ib puag ncig ntawm cov khoom noj muaj cov vitamins B, tshwj xeeb tshaj yog muaj ntau yam tseem ceeb hauv pawg no hauv offal, qe, txiv ntseej.
Cov zaub mov muaj vitamin B6 yuav tsum suav nrog hauv kev noj zaub mov tsawg kawg peb zaug hauv ib lub lis piam. Cov no suav nrog nqaij nyuj, mis nyuj, zaub qhwv. Qhov chaw tseem ceeb ntawm B12 yog nqaij qaib, nqaij nruab deg thiab kua. Thiab cov zaub tshiab thiab cov khoom siv mis nyuj tsuas yog lub tsev khaws khoom xwbvitamin B5.
Yuav ua li cas thiaj tau txais vitamin D?
Nov yog ib qho ntawm ob peb cov vitamins uas lub cev tuaj yeem tsim los ntawm nws tus kheej. Qhov no yuav tsum tau lub hnub lub rays. Nco ntsoov hnub da dej kom zoo: tom qab hnub sawv los yog ua ntej hnub poob.
Tab sis lub caij ntuj no, tej zaum yuav muaj qhov tsis txaus - lub hnub tsis sov li. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum noj cov zaub mov uas muaj vitamin D. Ua ntej ntawm tag nrho cov, lawv muaj xws li tsev cheese, cheese thiab yogurt hauv tsev. Feem ntau ntawm cov khoom no nyob rau hauv raw yolks, noob, ceev, nqaij nruab deg. Thiab daim siab cod tsis yog tsuas yog ib qho khoom noj zoo nkauj xwb, tab sis kuj yog lub tsev khaws khoom ntawm vitamin D.
Vitamins hauv cov khoom tsis yog khoom noj
Cov kws noj zaub mov hais qhia tias muaj ntau cov vitamins tseem muaj nyob hauv cov kab lis kev cai uas tsis yog ib txwm suav tias yog cov khoom noj khoom haus. Piv txwv li, tsis tsuas yog berries yog nplua nuj nyob rau hauv vitamin C, tab sis kuj cov tub ntxhais hluas blackcurrant nplooj. Nrog lawv koj tuaj yeem brew tshuaj yej, ua decoctions thiab tinctures. Cov tshuaj no kuj muaj nyob rau hauv cov ntoo thuv koob thiab nettle nplooj. Cov tom kawg tuaj yeem muab ntxiv rau cov zaub nyoos thiab kua zaub thaum lub caij ntuj sov.
Dandelion thiab alfalfa nplooj muaj vitamin D nplua nuj. Muaj ntau cov vitamins thiab microelements muaj beet saum.
Tsim cov khoom noj uas yuav tsis txaus siabsaj ntawm cov neeg hauv tsev neeg, tab sis kuj txhawb kev noj qab haus huv, ua tib zoo saib xyuas cov khoom noj uas muaj ntau cov vitamins. Ib qho chaw tseem ceeb yog nyob ntawm cov nqaij liab thiab nqaij qaib, khoom noj siv mis, zaub tshiab. Kuj tseem muaj ntau cov vitamins hauv cov nplej, tab sis lawv cov txiaj ntsig tseem ceeb yog microelements, uas yog qhov tsim nyog. Cov ntsiab lus siab tshaj ntawm cov vitamins nyob rau hauv cov khoom ntawm cov nroj tsuag keeb kwm yog pom nyob rau hauv lub caij. Sim suav nrog ntau cov zaub tshiab, txiv hmab txiv ntoo, tshuaj ntsuab thiab berries hauv cov ntawv qhia zaub mov. Qhov no yuav yog kev tiv thaiv zoo ntawm beriberi.
Sustainability
Nws tseem ceeb heev kom nkag siab txog kev khaws cov vitamins. Tom qab tag nrho, tsis yog txhua yam khoom noj tuaj yeem noj nyoos. Yog tias koj npaj siab yuav kho cov nqaij, nqaij qaib, ntses lossis zaub, xaiv txoj hauv kev uas yuav khaws cov khoom muaj txiaj ntsig. Txoj kev ntseeg siab tshaj plaws yog ci hauv ntawv ci. Qhov no yog ua raws li kev ua noj ua haus. Boiling thiab kib yog qee qhov kev xaiv phem tshaj plaws. Piv txwv li, tsuas yog 10% ntawm tus nqi qub ntawm cov vitamin C yog khaws cia hauv cov khoom siv boiled, thaum stewing tso cai rau koj kom txuag tau 60%.
Nws tseem ceeb heev uas koj txiav cov zaub. Qhov me me, cov txiaj ntsig ntau dua yuav poob thaum kho cua sov. Qhov kev xaiv zoo tshaj plaws yog ua noj tag nrho, nrog rau tev. Txawm tias ib lub txiv apple zoo tib yam yuav noj qab nyob zoo yog tias ci lossis blanched yam tsis tau txiav.
Sim txo lub sijhawm ntawm cov txheej txheem, tsis txhob stew zaub mov ntev, yog tias qhov no tsis tsim nyog tshwj xeeb. nco, tiasntau cov vitamins raug rhuav tshem los ntawm kev raug cua ntev ntev. Sim tsis txhob txiav cov txiv hmab txiv ntoo ua ntej kom muaj ntau.
Ua raws cov cai yooj yim uas yuav pab koj noj qab thiab noj qab nyob zoo.
Pom zoo:
Tsev cheese rau noj hmo: cov cai noj zaub mov, cov ntsiab lus calorie, khoom noj muaj txiaj ntsig, zaub mov txawv, khoom noj muaj txiaj ntsig, muaj pes tsawg leeg thiab cov khoom muaj txiaj ntsig ntawm cov khoom
Yuav ua li cas thiaj tau txais kev txaus siab noj zaub mov tiag tiag? Yooj yim heev! Nws yog tsuas yog tsim nyog los ncuav me ntsis tsev cheese nrog ib lub hub ntawm qab txiv hmab txiv ntoo yogurt thiab txaus siab rau txhua txhua spoonful ntawm no qab delicacy. Nws yog ib qho yog tias koj noj cov zaub mov no yooj yim rau pluas tshais, tab sis yuav ua li cas yog tias koj txiav txim siab muaj tsev cheese rau noj hmo? Qhov no yuav cuam tshuam li cas rau koj daim duab? Cov lus nug no yog qhov txaus siab rau ntau tus neeg uas tab tom sim ua raws li tag nrho cov postulates ntawm cov khoom noj kom raug
Dab tsi yog calorie cov ntsiab lus ntawm cov tais diav: cov lus calorie cov ntsiab lus ntawm cov kua zaub, cov chav kawm tseem ceeb, khoom qab zib thiab khoom noj ceev
Khoom noj khoom haus kom zoo yog ua tsis tau yam tsis suav lub zog ntawm cov khoom noj. Piv txwv li, ib tug neeg laus xav tau los ntawm 2000 mus rau 3000 kcal ib hnub twg, nyob ntawm seb nws hom kev ua ub no. Txhawm rau kom tsis txhob dhau qhov kev pom zoo txhua hnub ntawm 2000 kcal thiab yog li tsis nce qhov hnyav, nws raug nquahu kom paub cov ntsiab lus calorie ntawm cov zaub mov. Cov lus calorie ntawm cov kua zaub, cov chav kawm tseem ceeb, khoom noj ceev thiab khoom qab zib tau nthuav tawm hauv peb tsab xov xwm
Yuav ua li cas nrog nqaij: cov npe ntawm cov tais diav, cov zaub mov yooj yim, cov khoom xyaw, seasonings, calories, cov lus qhia thiab cov lus qhia
Koj tus kheej puas paub cov neeg tsis tuaj yeem mus ib hnub yam tsis noj nqaij? Los yog tej zaum qhov kev piav qhia no haum rau koj thiab? Nyob rau hauv txhua rooj plaub, muaj ntau insanely xws li nqaij lovers. Yog tias koj tsis paub yuav ua li cas los ntawm cov khoom no, xav kom muaj ntau haiv neeg ntawm koj cov khoom noj thiab ua tej yam txawv txawv thiab nthuav, kab lus no tshwj xeeb tshaj yog rau koj
Calorie suav noj zaub mov: Kev tshuaj xyuas, kev xaiv noj zaub mov, Lub hom phiaj, Cov Haujlwm, Cov Ntawv Qhia Txhua Lub Limtiam, Cov Lus Qhia, Contraindications, Cov Lus Qhia thiab Cov txiaj ntsig
Muaj ntau cov zaub mov thiab txoj hauv kev kom poob phaus. Hmoov tsis zoo, feem ntau ntawm lawv tso cai rau koj poob phaus ntxiv ntawm tus nqi siab: ua rau koj noj qab haus huv. Txoj kev nyab xeeb tshaj plaws thiab zoo tshaj plaws yog kev suav cov calories noj
Cov khoom rau erection: kev cai noj zaub mov, cov npe ntawm cov khoom muaj txiaj ntsig, cov lus zais thiab cov lus qhia
Teeb meem nrog potency tuaj yeem pib thaum twg los tau. Cov txiv neej koom nrog qhov no nrog tus cwj pwm phem, kev ua haujlwm nyuaj, kev ntxhov siab - txhua yam tab sis kev quav tshuaj noj. Lub caij no, kev noj haus ncaj qha cuam tshuam rau txhua lub cev ntawm tus kheej thiab lawv txoj haujlwm tag nrho. Thiab kev noj zaub mov tsis zoo provokes feem ntau ua tsis tiav
