Qhov tseem ceeb ntawm txoj kev noj zaub mov kom zoo rau kev ua kis las tsis tuaj yeem siv ntau dhau. Cov khoom noj khoom haus yog ob qho tib si "tsim hauv av" ntawm qhov uas cov neeg ncaws pob cov leeg ua los, thiab "roj" uas muab lub zog siab. Ib qho ntxiv, nws yog los ntawm cov khoom noj uas cov neeg ncaws pob tau txais cov vitamins - cov ntsiab lus tsim nyog rau tib neeg lub neej uas lub cev tsis tuaj yeem coj los ua ke ntawm nws tus kheej.
Tsim nyog
- - Vitamin A;
- - Cov vitamins B;
- - Vitamin C;
- - Vitamin D;
- - Vitamin E.
Cov Lus Qhia
Kauj ruam 1
Vitamin A (retinol) yog qhov tseem ceeb heev rau lub cev ntawm txhua tus neeg, feem ntau vim tias nws muab kev pom kev zoo rau lub cev. Txog kev ncaws pob, cov vitamins A yog qhov tseem ceeb vim tias nws tau ua lub luag haujlwm tseem ceeb hauv kev sib txuas ntawm cov protein los ntawm cov neeg ncaws pob cov leeg. Ntxiv rau, cov vitamin A yog qhov tseem ceeb rau kev noj qab haus huv ntawm cov pob txha, pob txha mos, tawv nqaij, thiab cov ntaub so ntswg txuas. Nws yog ib qho tshuaj antioxidant - ib qho tshuaj uas tuaj yeem khi rau dawb radicals, yog li qeeb tawm oxidation. Muaj nyob hauv cov rog rog, carrots, mis nyuj thiab khoom noj siv mis, daim siab.
Kauj ruam 2
Cov vitamins B - ib pab pawg ntawm cov vitamins tsim nyog rau kev ua haujlwm ntawm ntau cov qauv ntawm lub cev. Yog li, cov vitamins B1 (thiamine) B5 (nicotinic acid), B7 (biotin) pab hloov cov protein, cov rog thiab carbohydrates uas ib tug neeg tau txais los ntawm cov zaub mov mus rau lub zog. Ib qho ntxiv, nicotinic acid yog koom nrog hauv cov protein ua ke. Vitamin B2 (riboflavin) yog qhov xav tau los ua kom cov metabolism hauv kev ua haujlwm hauv lub cev, nrog rau kev coj los ua ke ntawm hemoglobin - qhov tseem ceeb tshaj plaws ntawm cov ntshav, uas ua kom muaj kev xa oxygen mus rau tag nrho cov nruab nrog cev thiab cov nqaij mos ntawm lub cev. Vitamin B12 (cyanocobalamin) tau koom nrog hauv cov txheej txheem hauv cov metabolism. Tsis tas li ntawd, cov vitamin B12 yog qhov tseem ceeb rau kev ua haujlwm tsis zoo ntawm cov hlab ntsha. Cov vitamins muaj nyob hauv buckwheat thiab oatmeal, nplooj siab, nqaij thiab khoom noj siv mis, zaub ntsuab pom zaub, taum pauv, qe, poov xab, thiab ncuav ci tag nrho.
Kauj ruam 3
Vitamin C (ascorbic acid) yog ib qho tseem ceeb tshaj plaws los ua kom tag nrho lub cev ua haujlwm. Txog kev ncaws pob, cov vitamins C yog qhov tseem ceeb, ua ntej ntawm txhua yam, vim nws ua kom cov txheej txheem ntawm cov protein uas ib tug neeg tau txais los ntawm cov khoom noj mus rau cov leeg. Tsis tas li ntawd, ascorbic acid muaj qhov ua tawm tsam catabolic - nws tiv thaiv kev tawg ntawm cov protein uas ua rau cov nqaij ntshiv. Vitamin C kuj tseem muaj cov antioxidant muaj zog. Txheeb txog kev ntseeg nrov, cov vitamin C tam sim no muaj feem me me hauv cov txiv qaub thiab lwm cov txiv hmab txiv ntoo. Tus thawj coj tiag tiag hauv cov ntsiab lus ntawm ascorbic acid yog currant. Ntxiv rau, roob tshauv thiab sawv duav yog nplua nuj nyob hauv cov vitamin no.
Kauj ruam 4
Vitamin D (cholecalciferol) yog qhov tshwj xeeb vitamin: nws tsis pom muaj nyob hauv zaub mov, tab sis yog tsim nyob rau hauv tib neeg daim tawv nqaij nyob hauv qab ntawm tshav ntuj. Ua ntej tshaj plaws, cov vitamin D yog qhov tseem ceeb rau kev noj qab haus huv ntawm pob txha, tab sis nws kuj koom nrog kev ua haujlwm ntawm lwm cov txheej txheem ntawm cov kis las lub cev: nws pab ua kom cov leeg nqaij thiab nrawm rau lub hlwb. Muaj nyob hauv qee hom ntses (herring, notothenia, ntses siab), roj ntses, thiab zaub. Txij li thaum tib neeg lub cev coj los ua ke cov vitamin no thaum raug rau hnub ci, nws yog qhov tseem ceeb heev uas tau siv sijhawm txaus nyob sab nraud.
Kauj ruam 5
Vitamin E (tocopherol) yog qhov tseem ceeb tshaj plaws antioxidant txuam nrog kev sib txuas ntawm cov protein thiab kev tsim kho ntawm cov leeg ntawm cov kis las. Nws yog qhov tseem ceeb heev rau kev ua haujlwm tsis tu ncua ntawm lub hlwb thiab tag nrho cov hlab ntshav xaj, nws pab txhawm rau tiv thaiv kev ntxhov siab nyob tsis tau thaum tab tom xyaum. Ntxiv rau, cov vitamin E yog qhov xav tau rau qhov kev ua haujlwm tsis zoo ntawm cov gonads, uas muab cov kis las nrog testosterone - yam tshuaj tseem ceeb tshaj plaws uas txhawb cov leeg kev loj hlob. Cov roj zaub uas tsis tau pov tseg yog qhov zoo ntawm cov vitamin E. Kuj tseem pom hauv cov zaub mov xws li zaub txhwb qaib, txiv lws suav, zaub ntsuab, thiab nplej thiab txhuv.
