Tej Kev Nyab Xeeb hauv Vitamin B thiab Lwm Cov Khoom Noj Muaj Ua Yeej Ua Haujlwm Hauv Kev Nyuaj Siab
Yog tias koj muaj kev nyuaj siab kho siab, ntau dua li ib qho yuav ua rau koj cov tsos mob (tsis zoo siab, qaug zog, tsis nyiam yam koj nyiam ua, thiab lwm yam). Ib qho ntawm cov no yog ib qho tsis muaj peev xwm ua tau rau hauv ib los yog ntau dua kev muab kev pab cuam. Qhov no yuav yog xov zoo, vim hais tias nrog kev noj tshuaj, kev kho, thiab lwm yam kev kho mob uas koj tus kws kho mob qhia, ua cov kev hloov yooj yim rau koj cov zaub mov yuav pab koj kom zoo zog.
Tsuas yog ib tus kws kho mob tuaj yeem txiav txim seb yog tias koj muaj lub cev tsis muaj noj muaj haus, yog li ua ntej koj ua tiav koj lub fridge nrog cov khoom noj tshiab los yog cov khoom noj khoom haus rau kev pabcuam, nrhiav kev kuaj mob. Nco ntsoov tias lub cev feem ntau yog los ntawm cov vitamins thiab minerals uas yog los ntawm cov zaub mov es tsis yog tshuaj. Qhov tseeb tiag, txawm tias koj tsis tshua zoo nyob rau hauv ib qho kev noj qab haus huv, noj cov khoom noj khoom haus zoo tshaj, ib qho ua los ntawm cov khoom noj tshiab es tsis ua haujlwm, yuav pab kom koj zoo dua tag nrho.
B-Cov Vitamins Muaj Zog
Cov vitamins B yog qhov tseem ceeb rau kev puas hlwb thiab lub siab ntsws zoo. Lawv yog cov dej-soluble, lub ntsiab lus lawv tsis tuaj yeem muab cia rau hauv lub cev, yog li koj xav tau lawv noj txhua hnub. B vitamins yuav raug muab siv los ntawm cawv, ua kom muaj suab thaj, nicotine, thiab caffeine. Tshaj tawm ntawm ib qho ntawm cov no tuaj yeem ua ib feem hauv B-vitamin deficiency. Ntawm no yog txhua yam ntawm B vitamins tau li cas
- Vitamin B1 (thiamine). Lub hlwb siv cov vitamin no los pab hloov cov piam thaj, los yog ntshav qab zib, rau hauv roj. Yog tsis muaj nws lub hlwb pib sau tawm ntawm lub zog. Thiam tsis muaj qhov txawv tsawg tab sis yuav nrog tau haus dej cawv siv kab mob thiab ua rau muaj ntau yam kev mob hlwb thiab kev nyuab siab.
- Vitamin B3 (niacin). Tus mob niacin muaj peev xwm ua rau pellagra, ib tus kab mob uas ua rau muaj kev puas siab ntsws thiab kev mob hlwb. Vim hais tias muaj ntau yam zaub mov muaj niacin, pellagra tau zoo lawm. Txawm li cas los xij, cov vitamin B3 tsis zoo tuaj yeem tsim kev ntxhov siab thiab ntxhov siab, nrog rau lub hlwb thiab lub cev tsis zoo.
- Viam B5 (pantothenic acid). Qhov tsis zoo ntawm cov vitamin no muaj tsawg, tab sis yuav ua rau qaug zog thiab kev nyuaj siab.
- Vitamin B6 (pyridoxine). Cov vitamins no pab rau lub cev cov txheej txheem amino acids, uas yog lub tsev blocks ntawm cov nqaijrog thiab qee cov tshuaj hormones. Nws xav tau los ua serotonin , melatonin, thiab dopamine. Vitamin B6 tsis raug teeb meem, txawm tias tsawg heev, ua rau tsis muaj kev tiv thaiv kab mob, tawv nqaij qhov quav, thiab kev puas hlwb. Ib qho marginal deficiency tej thaum tshwm sim hauv alcoholics, cov neeg uas muaj raum tsis ua hauj lwm, thiab cov poj niam uas siv cov tshuaj tiv thaiv qhov ncauj. Ib chav loj ntawm antidepressant, monoamine oxidase inhibitors (MAOIs), kuj tau txuas rau cov kev tsis zoo ntawm cov tshuaj vitamin B6, tab sis cov no tsis raug sau ntau ntxiv lawm.Tej zaum cov kws kho mob ntseeg tau tias cov khoom noj feem ntau tsis muab kev pom zoo ntawm qhov no vitamin.
- Vitamin B12. Vim tias vitamin B12 tseem ceeb rau kev tsim kua qe ntshav dawb, qhov tsis muaj peev xwm ua rau muaj ntshav tsis zoo thiab muaj ntau yam kev mob hlwb thiab kev puas siab puas ntsws. Cov kev puas tsuaj yuav siv sij hawm ntev los txhim kho, vim lub khw muag khoom peb- mus rau tsib xyoo hauv lub siab. Thaum tsis muaj teeb meem tshwm sim, lawv feem ntau yog vim tsis muaj teeb meem ntawm qhov tseem ceeb, ib qho enzyme uas tso cai rau vitamin B12 rau hauv lub plab hnyuv. Tus mob no yog hu ua pernicious anemia. Txij li thaum lub hauv paus tseem ceeb zuj zus tuaj nrog lub hnub nyoog, cov neeg laus dua yog tus muaj ntau rau B12 tsis raug.
- Folic acid: Cov tshuaj vitamin B no xav tau rau DNA ua ke. Nws tseem tsim nyog rau kev tsim cov kab mob SAM (S-adenosyl methionine). Kev noj haus tsis zoo, kev mob, kev quav dej caw, thiab qee yam tshuaj yuav pab txhawb rau cov qoob lag luam folic acid. Cov poj niam cev xeeb tub feem ntau qhia kom noj cov tshuaj vitamin no kom tsis txhob muaj cov kab mob neural hlab hlav hauv lub cev fetus.
Vitamin C
Thaum noj cov tshuaj vitamin C tsawg heev, cov tshuaj yuav pab tau, tshwj xeeb tshaj yog tias koj twb muaj kev phais lossis kab mob kev kis mob. Kev nyuab siab, cev xeeb tub, thiab pub niam mis ntxiv ua rau lub cev xav tau cov vitamin C, thaum cov tshuaj aspirin, tetracycline, thiab tshuaj tiv thaiv kom tsis txhob muaj menyuam yaus ua rau lub cev tsis zoo.
Cov zaub mov
Kev puas tsuaj nyob rau hauv ntau cov minerals tau nrog cov tsos mob depressive thiab cov teeb meem ntawm lub cev. Ntawm lawv yog magnesium, calcium, zinc, hlau, manganese, thiab poov tshuaj. Tus kws qhia noj zaub mov los yog tus kws qhia noj zaub mov tuaj yeem txiav txim seb koj puas yog cov tsawg ntawm cov zaub mov no thiab qhia txog kev ntxiv nrog koj cov zaub mov noj.