Dab tsis tuaj yeem tsim cov vitamins los ntawm cov zaub mov uas tib neeg ua tau. Tab sis cov vitamins tseem ceeb rau cov dev vim lawv pab tiv thaiv kab mob thiab txhawb kev noj qab haus huv tag nrho. Tias yog vim li cas cov tshuaj vitamin feem ntau ntxiv rau cov khoom noj dev. Tab sis dev kuj xav tau ntau ntau cov vitamins ntau dua li tib neeg ua, raws li qhov loj thiab metabolic tus nqi ntawm lawv cov tsiaj, uas yog vim li cas thiaj li muaj ntau ntau hom khoom noj dev. Qee tus dev kuj tseem xav tau kev pab ntxiv rau lawv cov zaub mov.
Vitamin deficiency yog ib qho teeb meem tshwm sim ntawm cov dev, tshwj xeeb tshaj yog cov menyuam dev thiab cov tsiaj muaj hnub nyoog. Kev paub txog koj tus dev cov vitamin xav tau yuav pab koj kom nws muaj kev nyab xeeb ntawm cov kab mob thiab kab mob. Qhov xwm zoo yog tias cov vitamins no yooj yim rau kev noj tshuaj los yog los ntawm cov khoom noj ntxiv thaum koj paub tseeb tias koj tus dev xav tau dab tsi. Nov yog txhua yam koj yuav tsum paub txog cov vitamins tseem ceeb dev.
Vitamins tseem ceeb rau dev yog dab tsi?
Vitamins yog cov organic tebchaw uas pab nrog metabolism hauv lub cev. Ib qho tseem ceeb vitamin yog ib qho uas koj tus dev yuav tsum tau noj los ntawm nws cov khoom noj vim nws lub cev tsis tuaj yeem tsim nws. Muaj cuaj cov vitamins uas dev xav tau hauv lawv cov zaub mov kom noj qab nyob zoo.
Muaj yim cov vitamins B, tab sis tsis yog txhua tus ntawm lawv suav tias yog qhov tsim nyog rau kev noj qab haus huv txhua hnub.
Cov vitamins tseem ceeb uas koj yuav tsum tau them nyiaj rau feem ntau yog:
- Vitamin A
- Vitamin B6, B9, thiab B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin F
- Vitamin K
9 cov vitamins uas koj tus dev xav tau rau lub neej noj qab nyob zoo
1. Vitamin A
Vitamin A tsis txaus ua rau hmo ntuj dig muag, tawv nqaij qhuav thiab ntxhib, thiab plaub hau poob. Nws tuaj yeem ua rau mob thiab mob qog nqaij hlav hauv qhov ncauj thiab cov pos hniav. Yog tias tus dev noj zaub mov muaj protein ntau thiab tsis tau txais vitamin A txaus, nws tuaj yeem ntsib qhov tsis txaus.
Kev tshawb fawb qhia tau hais tias kev noj zaub mov muaj protein ntau ntau ntawm cov menyuam dev thiab cov laus, pab pawg feem ntau yuav raug kev txom nyem los ntawm vitamin A tsis txaus. Txoj kev yooj yim tshaj plaws los tiv thaiv qhov tsis txaus no yog suav nrog carotenoids hauv koj tus dev noj. Carotenoids yog lub hauv paus rau vitamin A. Lwm qhov zoo ntawm vitamin A yog carrots, qos yaj ywm qab zib, thiab squash.
2. Vitamin B6
B6 yog qhov tsim nyog rau cov metabolism ntawm amino acids, rog, thiab carbohydrates. Nws kuj txhawb nqa lub paj hlwb, lub plawv noj qab haus huv, thiab lub hlwb ua haujlwm. Hauv dev, B6 tsis muaj peev xwm cuam tshuam nrog kev qaug dab peg, qaug dab peg, thiab lub sijhawm ua haujlwm tsis zoo ntawm lub paj hlwb.
Muaj ntau txoj hauv kev uas dev tuaj yeem ua rau B6 tsis txaus. Cov dev laus thiab menyuam dev feem ntau raug mob, vim lawv xav tau ntau B6 kom ua haujlwm zoo. Qee qhov ua rau B6 tsis txaus suav nrog kev noj zaub mov muaj protein ntau thiab plab hnyuv, uas tuaj yeem tiv thaiv B6 nqus.
B6 yog dej-soluble, uas txhais tau hais tias koj tus dev khaws tsis tau nws. Nws yuav tsum tau noj txhua hnub kom noj qab nyob zoo. Qhov zoo ntawm B6 yog mov xim av, oatmeal, thiab taum (kom paub tseeb tias lawv tau siav kom huv si).
3. Vitamin B9 (Folic Acid)
Folic acid deficiency hauv dev tuaj yeem ua rau kev loj hlob stunted, lub taub hau loj, thiab lub hlwb me. Nws yog ib qho tseem ceeb rau kev loj hlob ntawm cov menyuam dev, tshwj xeeb tshaj yog nyob rau hauv cov dev cev xeeb tub. Folic acid deficiency kuj tuaj yeem ua rau mob ntshav qab zib. Folic acid tsuas yog pom muaj nyob rau hauv cov khoom noj uas tau ntxiv nrog folic acid, uas yog ntau hom zaub mov dev. Nws yog lwm cov vitamin uas koj tuaj yeem ntxiv rau koj tus dev txhua hnub sib xyaw yog tias koj pom tias nws muaj qhov tsis txaus.
4. Vitamin B12
Vitamin B12 txhawb kev ua haujlwm ib txwm ntawm txhua lub cev hauv koj tus dev lub cev. Nws txhawb kev tsim cov qe ntshav liab, tiv thaiv ntshav qab zib, thiab tswj cov hlab ntsha zoo. Txij li thaum B12 yog tsim los ntawm cov kab mob, dev tsis tuaj yeem tau txais nws txaus los ntawm lawv cov zaub mov ib leeg. Cov dev laus muaj kev pheej hmoo tshwj xeeb rau B12 tsis txaus vim lub cev muaj peev xwm nqus cov vitamin txo qis thaum muaj hnub nyoog.
B12 muaj nyob rau hauv txhua hom nqaij, tab sis dev yuav tsum noj cov nqaij hauv nruab nrog cev kom txaus. Cov dev vegan thiab neeg tsis noj nqaij yuav tsum tau txhaj tshuaj B12 ib zaug ib lub lim tiam. Kuj tseem muaj cov tshuaj B12 rau cov dev, uas yooj yim dua.
5. Vitamin C
Vitamin C yog ib qho tseem ceeb rau kev tiv thaiv kab mob. Nws kuj txhawb cov ntaub so ntswg noj qab haus huv, kev loj hlob, thiab kho. Cov dev tuaj yeem ua rau tsis muaj vitamin C yog tias lawv noj cov calories tsawg lossis muaj kev ntxhov siab. Yog tias tus dev noj zaub mov tsis zoo thiab noj zaub mov tsis zoo, nws yuav ua rau tsis muaj vitamin C ntau dua. Vitamin C deficiency tuaj yeem ua rau tsis zoo thiab kev loj hlob stunted.
Cov dev uas tsis muaj vitamin C tuaj yeem ua rau nkees nkees, poob phaus, thiab tsis qab los noj mov. Muaj ntau cov cim qhia ntawm vitamin C tsis txaus, tab sis kuj muaj ntau yam cim qhia ntawm lwm yam mob. Nws yog ib qho tseem ceeb coj koj tus dev mus rau kws kho tsiaj yog tias koj xav tias nws yuav muaj vitamin C tsis txaus. Vitamin C muaj nyob rau hauv ntau cov txiv hmab txiv ntoo, zaub, thiab tshwj xeeb tshaj yog citrus txiv hmab txiv ntoo.
6. Vitamin D
Vitamin D yog ib qho tseem ceeb rau cov pob txha, cov leeg, thiab lub cev tsis muaj zog. Nws yog ib qho tsim nyog rau cov dev kom nqus calcium, qhov tseem ceeb ntawm cov pob txha. Thaum cov dev muaj hnub nyoog, lawv muaj feem ntau rau vitamin D tsis txaus. Tseem muaj ob peb lwm yam uas tuaj yeem ua rau D tsis txaus, xws li caj ces, tsis muaj hnub ci, thiab qee yam kab mob.
Cov tsos mob ntawm vitamin D tsis muaj xws li o, tsis muaj zog, thiab pob txha loj hlob txawv txav. Cov dev tuaj yeem tau txais cov vitamin D los ntawm lub hnub, khoom noj, thiab tshuaj ntxiv. Qhov zoo ntawm cov vitamin D yog cov roj ntses, qe, thiab cov khoom noj muaj zog.
7. Vitamin E
Vitamin E yog ib qho tseem ceeb rau daim tawv nqaij, plaub hau, thiab ntsia thawv noj qab haus huv. Nws kuj txhawb lub plawv noj qab haus huv. Cov dev tsis tuaj yeem tsim cov vitamin E, yog li lawv yuav tsum tau txais los ntawm lawv cov khoom noj. Ib qho tsis txaus ntawm cov vitamin E tuaj yeem ua rau cov tawv nqaij qhuav thiab scaly, plaub hau poob, thiab cov ntsia hlau tsis zoo. Cov dev tuaj yeem ua rau tsis muaj vitamin E yog tias lawv noj cov calories tsawg lossis muaj kev ntxhov siab. Vitamin E muaj nyob rau hauv ntau yam khoom noj, tshwj xeeb tshaj yog cov noob.
8. Vitamin F (Omega-3 thiab Omega-6 Fatty Acids)
Cov roj tseem ceeb no txhawb cov tawv nqaij kom muaj zog thiab noj qab nyob zoo, pob qij txha, thiab qhov muag. Lawv kuj txhawb lub plawv noj qab haus huv thiab lub hlwb ua haujlwm. Cov dev tuaj yeem tau txais omega-3 thiab omega-6 fatty acids los ntawm cov roj ntses, qe, thiab qee cov nroj tsuag. Nws yog ib qho tseem ceeb rau cov dev kom tau txais omega fatty acids txaus hauv lawv cov zaub mov, tab sis nws tseem ceeb heev kom tsis txhob overdo nws vim hais tias kev noj ntau dhau tuaj yeem ua rau cov ntshav qis thiab cov ntshav thinning. Cov menyuam dev kuj xav tau ntau dua li cov neeg laus, thiab cov dev laus xav tau tsawg dua.
9. Vitamin K
Cov vitamin no tseem ceeb rau cov ntshav txhaws thiab pob txha noj qab haus huv. Nws muaj nyob rau hauv ntau yam zaub thiab nplej. Tsis muaj vitamin K tsis tshua muaj nyob hauv dev. Feem ntau cov dev yeej tau txais cov vitamin K txaus hauv lawv cov zaub mov. Txawm li cas los xij, muaj lub caij nyoog uas qee yam kab mob, xws li mob plab, tuaj yeem ua rau vitamin K tsis txaus.
Koj tus kws kho tsiaj tuaj yeem kuaj qhov tsis muaj vitamin K yog tias koj pom muaj kev hloov pauv hauv koj tus dev noj qab haus huv. Tsis muaj cov cim qhia pom tseeb ntawm vitamin K tsis txaus, yog li nws tseem ceeb heev kom tau txais koj tus dev kuaj tsis tu ncua.
Txhob Cia Lwm Tiam
Dog xav tau cov zaub mov txhua hnub thiab cov vitamins ib yam li tib neeg ua. Thiab muaj ntau yam txiaj ntsig kev noj qab haus huv cuam tshuam nrog kev muab cov tshuaj vitamin rau koj tus dev, suav nrog kev tsis tshua muaj kev mob nkeeg thiab mob thiab lub neej ntev thiab noj qab haus huv tag nrho.
Muab koj tus dev cov vitamins tuaj yeem pab kho txhua qhov tsis txaus uas nws muaj hauv nws cov zaub mov. Nco ntsoov sab laj nrog koj tus kws kho tsiaj ua ntej pib cov tshuaj ntxiv tshiab rau koj tus dev, vim nws yuav tau txais txhua yam nws xav tau los ntawm nws cov zaub mov thiab khoom noj txom ncauj.
