Qhov sib txheeb ntawm cov vitamins thiab ntxhov siab yog dab tsi? Vitamins thiab minerals ua si lub luag haujlwm tseem ceeb ntawm kev tswj lub cev thiab lub paj hlwb zoo . Thaum koj xav tias feem ntau ntawm cov txiaj ntsig kev noj qab haus huv ntawm cov vitamins thiab minerals, cov kev tsis zoo ntawm cov chaw tseem ceeb ntawm koj cov zaub mov yuav ua rau koj kev ntxhov siab .
Hauv qab no yog cov npe ntawm cov vitamins thiab minerals uas muaj kev sib raug zoo rau kev ntxhov siab, thiab cov khoom noj uas koj yuav tsum haus kom paub meej tias koj tsis muaj peev xwm.
Vitamin C
Vitamin C, kuj hu ua ascorbic acid, muaj nyob hauv ntau cov txiv hmab txiv ntoo thiab zaub xws li txiv kab ntxwv, kua txob liab, lwm yam, Zaub pob hau, zaub paj, txiv pos nphuab, thiab txiv kab ntxwv qaub. Ib tus txiv kab ntxwv loj muab koj nrog 100 feem pua ntawm cov nqi txhua hnub (DV) ntawm vitamin C ntawm 60 mg rau cov neeg laus thiab cov menyuam yaus hnub nyoog 4 xyoos thiab laus dua. Ntau tus neeg kuj tseem noj cov tshuaj vitamin C uas yog cov tshuaj ntxiv hauv cov ntsiav tshuaj uas tau nqos tau los yog chewed.
Ib qho me me randomized, ob-dig muag, tshuaj ntsuam placebo-kev kawm ntawm 42 cov tub ntxhais kawm hauv tsev kawm ntawv tau pom tias qhov ncauj ntxiv ntawm vitamin C txo kev ntxhov siab. Txawm hais tias muaj ntau cov kev tshawb fawb ntxiv kom paub tseeb tias qhov kev tshawb nrhiav no, sim noj cov zaub mov hauv vitamin C kuj yuav pab kom zoo dua rau cov neeg muaj kev ntxhov siab vim tsis muaj teeb meem dab tsi.
Cov pluas noj thiab cov khoom txom ncauj uas muaj cov vitamin siab muaj xws li txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo, nrog rau cov kua qab, qhwv, zaub xam lav, thiab cov qhaub cij ua nrog cov zaub hauv qab saud.
B Zoo
Cov tsev neeg B ntawm cov vitamins muaj xws li tag nrho cov yim ntawm B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B8 (inositol), B9 (folic acid), thiab B12 (cobalamin).
Hauv qab no yog qee qhov zoo ntawm txhua qhov ntawm no:
B1: cov qoob loo, cov qos yaj ywm, cov khoom noj siv mis, thiab taum qhuav.
B2: khoom noj khoom haus, nqaij, qe, thiab spinach.
B3: khoom noj khoom haus, txiv ntseej, nqaij qaib, ntses, thiab qe.
B5: noob paj noob hlis, avocados, pob kws, thiab zaub paj.
B6: noob ntoo noob, tsawb, txiv ntseej, nqaij, ntses, thiab qe.
B7: pob kws, qe qe, thiab mis nyuj.
B8: mov, citrus txiv hmab txiv ntoo, kua, thiab ceev.
B9: taum, legumes, citrus txiv hmab txiv ntoo, thiab cov nplooj ntsuab me nplooj ntsuab.
B12: qe, nqaij, thiab khoom noj siv mis.
Txawm hais tias txhua tus ntawm cov vitamins no muaj kev txawv txav ntawm lub cev, ua ke, muaj pov thawj tias ntxiv nrog rau cov vitamin B uas muaj ntau yam multivitamin yuav txo tau txoj kev ntxhov siab.
Kev tshawb ob-dig muag nrog 80 tus txiv neej muaj hnub nyoog laus 18 txog 42 xyoos piv rau siv cov tshuaj multivitamin-mineral uas niaj hnub siv nrog kev tso cai ntawm placebo rau 28 hnub. Cov multivitamin muaj B1, B2, B3, B5, B6, B7, B9, B12, vitamin C, calcium, magnesium, thiab zinc. Piv rau cov pab pawg neeg noj cov placebo, cov neeg uas tau noj cov tshuaj multivitamin tau pom tias lawv muaj kev ntxhov siab tsawg dua thiab muaj kev ntxhov siab.
Ib qho me me-qhia txog kev kawm nrog cov kev ntxhov siab kuj pom tias siv cov niacinamide (ib daim ntawv ntawm vitamin B3) ua rau muaj kev ntxhov siab ntau heev ntawm kev ntxhov siab.
Yog li no, B nyuaj ntxiv nrog rau cov zaub mov xws li calcium, magnesium, thiab zinc yuav pab tau rau cov neeg muaj kev ntxhov siab.
Cov tswv yim qhia muaj cov vitamins B muaj xws li cov thooj nyuj uas muaj cov khoom noj uas yog B, cov kab ntsaum kab npua, chickpea zaub nyoos, ntsuab nyias nrog pecans, lentil stew, thiab haus salmon.
Vitamin D
Vitamin D muaj nyob rau hauv cov khoom me me xws li salmon, tuna, nqaij nyug siab, cheese, thiab qe qe. Muaj ntau cov qhob noom cereal muaj zog nrog vitamin D, nrog rau cov kua txiv kab ntxwv, khoom noj khoom haus, thiab kua mis.
Tib neeg lub cev kuj tuaj yeem tsim cov tshuaj vitamin D thaum koj cov tawv nqaij yog raug tshav ntuj. Txawm li cas los xij, nws yog ib qho nyuaj rau koj paub ntau npaum li cas hnub raug koj xav tau, thiab qhov ua rau lub hnub yuav ua rau zaub mov feem ntau zoo dua.
Txawm hais tias cov ntaub ntawv tau muab sib xyaw, ib qho kev tshawb fawb txog vitamin D thiab ntxhov siab thiab cov kev ntshawv siab pom tau tias theem ntawm calcidiol (ib yam khoom ntawm vitamin D uas ua rau hauv lub cev) tau qis rau cov neeg mob hnub nyoog uas muaj kev ntxhov siab. Yog li ntawd, nws yog ua tau hais tias ib tug tsis muaj peev xwm ntawm cov vitamin D yuav txuas rau kev ntxhov siab.
Zaub mov txawv kom sim cov tshuaj vitamin D muaj xws li ricotta thiab yogurt parfait, frittatas, pluas tshais ci nqaij, thiab qhob noom xim chocolate.
Magnesium
Magnesium muaj nyob rau hauv cov khoom noj xws li taum, txiv ntseej, txiv tsawb, tsaj cov khoom, kua txiv hmab txiv ntoo, cov hom qoob mog, thiab cov zaub ntsuab ntsuab. Nws muaj kev koom tes nrog ntau yam kev ua haujlwm hauv lub cev nrog rau cov nqaij leeg.
Ib txoj kev tshawb no tau muab pov thawj qhia tias magnesium yuav pab tau rau kev kho mob me ntsis. Txawm li cas los xij, yuav tsum tau sim kev sim randomized tswj kom tsim tau lub luag hauj lwm ntawm magnesium hauv kev kho mob ntawm kev ntxhov siab. Yog tias koj muaj kev txhawj xeeb txog kev txhawj xeeb, nws yeej ua tsis tau kom paub tseeb tias koj noj khoom noj khoom haus nplua nuj hauv magnesium.
Zaub mov txawv hauv magnesium muaj xws li taum kua zaub thiab xim av thiab taum paj.
Zinc
Zinc muaj nyob rau hauv cov khoom noj xws li nqaij nyuj, nqaij npuas, nqaij yaj, nqaij qaib (nqaij tsaus), txiv ntseej, cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo, thiab legumes.
Ib txoj kev tshawb fawb ntawm cov nas tsuag tau noj cov zaub mov tsis muaj zinc rau li 1 mus rau 2 vas thiv pom tias lawv pom tias muaj kev ntxhov siab xws li kev coj cwj pwm. Yuav tsum muaj kev tshawb fawb ntau ntxiv rau hauv nqe lus no; txawm li cas los xij, koj tuaj yeem xav ntxiv cov khoom noj zinc nplua nuj rau koj cov khoom noj yog tias koj muaj SAD.
Zaub mov hauv zinc muaj ntau hom nqaij raws li cov txiv kab ntxwv curry.
Hlau
Khoom noj khoom haus muaj xws li nqaij nyug, nqaij nyug, txiv ntseej, txiv ntseej, noob hnav, zaub ntsuab, taum paj, thiab tsaus nti.
Tshawb nrhiav pom tau tias ib qho deficiency ntawm hlau yuav txuas rau kev ntxhov siab. Txawm li cas los xij, kev tshawb nrhiav txog hlau rau kev txhawj xeeb txog kev ntxhov siab tsis tau ua.
Calcium
Cov khoom noj muaj calcium uas muaj xws li mis nyuj, kua mis nyeem qaub, zaub nplooj ntsuab, cheese, broccoli, taum ntsuab, thiab almonds.
Zoo li hlau, calcium theem tau raug implicated nyob rau hauv kev ntxhov siab, tab sis tsis muaj kev tshawb fawb tau ua nyob rau hauv qhov txuas mus rau kev ntxhov siab vim.
Cov zaub mov muaj hlau muaj xws li taco salad, tofu, thiab broccoli do-fry, ntses cov nqaij ntses, thiab Mediterranean qhwv.
Chromium
Chromium muaj nyob rau hauv cov khoom noj xws li cov nqaij ua, cov txiv hmab txiv ntoo, ntsuab taum, broccoli, ceev, thiab qe qe. Raws li nrog hlau thiab calcium, chromium theem tau txuas rau kev ntxhov siab. Txawm li cas los xij, kev ntxhov siab vim tsis tau pom dua.
Zaub mov txawv hauv chromium muaj txiv kab ntxwv bran muffins, tortellini thiab broccoli nyias, thiab qee lub cev.
Lo Lus Ntawm
Tsis paub meej tias koj tau ntsib DV qhov pom zoo DV rau cov vitamins thiab minerals? Taug qab koj cov zaub mov noj hauv ib qho chaw xws li Myfitnesspal.com los sis ua haujlwm nrog ib tus kws kho mob zoo li ib tus kws qhia noj zaubmov uas tau txais kev pabcuam kom tau txais ib qhov snapshot ntawm koj lub sijhawm. Thaum koj cov kev xaiv ua ntej ntawm cov vitamine yuav tsum yog khoom noj, siv cov tshuaj ntxiv yuav pab tau yog tias koj muaj kev noj haus los yog ua raws li cov neeg tsis noj nqaij los yog vegan.
> Qhov chaw:
> Bioscience M, Dušková M, Vítků J, li al. Vitamin D nyob rau hauv kev ntxhov siab thiab muaj kev ntshawv siab. Physiol Res . 2015; 64 Khoom 2: S101-103.
> Boyle NB, Lawton CL, Dye L. Qhov teebmeem ntawm magnesium supplementation rau kev ntxhov siab vim kev ntxhov siab. Magnes Res . Kaum-ib hlis xyoo 2016. doi: 10.1684 / mrh.2016.0411.
> de Oliveira IJL, tsib Souza VV, Motta V, Da-Silvyujhhhhhhhhhhhhha SL. Teebmeem ntawm Kev Cuav Ntawm Cov Menyuam Hauv Cawv Txog Kev Ntseeg rau Cov Tub Kawm Ntawv: Ib Qho Ob Zais, Randomized, Placebo-Teeb Meem. Pak J Biol Sci . 2015; 18 (1): 11-18.
> Mlyniec K, Davies CL, de Agüero Sánchez IG, Pytka K, Budziszewska B, Nowak G. Qhov tseem ceeb hauv kev nyuaj siab thiab kev ntxhov siab. Tshooj I. Pharmacol Rep . 2014; 66 (4): 534-544. doi: 10.1016 / j.pharep.com.03.03.001.
> Takeda A, Tamano H, Kan F, Itoh H, Oku N. Kev ntxhov siab-zoo li tus cwj pwm ntawm cov nas tsuag tom qab 2 lub lim tiam zinc deprivation. Behav hlwb Res . 2007; 177 (1): 1-6. doi: 10.1016 / j.bbr.2006.11.023.