Qhov nruab nrab qhov siab ntawm tus txiv neej niaj hnub no yog 175 cm. Qhov siab nruab nrab ntawm tus poj niam yog 170 cm. Cov duab no yuav txawv ntawm ib lub tebchaws thiab thaj chaw. Piv txwv li, cov neeg siab tshaj nyob hauv Europe. Thiab muaj ntau tus neeg me me nyob rau sab hnub tuaj.
Txawm tias qhov ntsuas no niaj hnub no tsis cuam tshuam tshwj xeeb rau lub neej zoo ntawm tib neeg, cov niam txiv tseem txhawj xeeb thaum lawv tus menyuam poob qab lawv cov phooj ywg hauv kev loj hlob. Tom qab tag nrho, qhov no yuav qhia tau hais tias kev loj hlob ntawm ib tug xov tooj ntawm cov kab mob, qhia tau hais tias tus tsim lub cev tsis muaj tej yam ntsiab. Los yog cov vitamins rau tib neeg txoj kev loj hlob.
Cov vitamins no yog dab tsi? Cov tshuaj twg yuav tsum tau noj kom nrawm nrawm? Yuav ua li cas sib npaug ntawm kev noj haus ntawm tus me nyuam thiab ib tug hluas? Koj tuaj yeem cuam tshuam koj txoj kev loj hlob li cas? Cov lus nug no yuav teb tom qab.
Txoj kev loj hlob
Vitamins rau tib neeg txoj kev loj hlob feem ntau tsis muaj zog. Qhov tseeb yog tias noj cov tshuaj no ib leeg tsis txaus. Txhawm rau kom muaj kev loj hlob tag nrho ntawm lub cev, koj yuav tsum xub tsim cov xwm txheej zoo:
- khoom noj kom raug. tus me nyuam noj los yoghluas yuav tsum sib npaug. Tag nrho cov as-ham tsim nyog, micro thiab macro ntsiab, cov vitamins kom ntau dua li tus neeg xav tau los ntawm cov khoom noj. Hauv qhov no, cov ntawv qhia zaub mov yuav tsum tau ua raws li lub hnub nyoog ntawm tus menyuam, hluas.
- Kev ua haujlwm txaus. Tus menyuam yuav tsum siv sijhawm ntau li ntau tau hauv kev ua si, koom nrog kev ua kis las thiab taug kev hauv huab cua ntshiab. Yog tias nws koom nrog spores, ces nws xav tau cov vitamins tshwj xeeb, vim tias nws txoj kev loj hlob muaj zog dua. Cov vitamins hauv qhov no tuaj yeem txhim kho cov metabolism, thiab kev tawm dag zog ua kom cov pob txha loj hlob thiab ncab.
- Nyob. Lub sij hawm pw tsaug zog / tsaug zog yog qhov tseem ceeb. Tom qab ib hnub ua haujlwm, tus menyuam yuav tsum so kom txaus. Rau lub sijhawm txaus ntawm kev pw tsaug zog, nws niam nws txiv xub saib xyuas, thiab tom qab ntawd tus menyuam kawm pw tsaug zog raws sijhawm thiab sawv ntawm nws tus kheej. Cov menyuam yaus yuav tsum tau pw tsawg kawg 8 teev hauv ib hnub. Ntxiv mus, nws yog qhov zoo tshaj plaws mus pw ntawm 22-23 teev.
- Ib puag ncig phooj ywg hauv tsev thiab tsis muaj kev ntxhov siab. Kev noj cov vitamins yuav tsis muaj txiaj ntsig yog tias tus menyuam lub paj hlwb tsis tu ncua. Cov xwm txheej ntxhov siab ib ntus cuam tshuam tsis zoo rau kev loj hlob. suav nrog, thiab qeeb kev loj hlob.
Thiab, tau kawg, thaum lub sijhawm kev loj hlob ntawm lub cev, nws yog ib qho tsim nyog yuav tsum noj cov zaub mov thiab cov vitamins rau tib neeg kev loj hlob. Tshwj xeeb, kev saib xyuas yog them rau cov ntsiab lus uas muaj lub luag haujlwm rau kev txhim kho cov pob txha.
YKoj xav tau cov vitamins dab tsi?
Muaj tag nrhovitamins rau tib neeg kev loj hlob:
- Vitamin A. Lub ntsiab lus no tseem ceeb vim nws muaj kev koom tes hauv kev sib txuas ntawm cov pob txha, cov txheej txheem ntawm cov pob txha tawv. Feem ntau, nws yog ib qho tseem ceeb rau cov txheej txheem ntawm kev tsim cov hlwb tshiab, rov ua dua tshiab ntawm cov ntaub so ntswg. Txhawb kev tsim cov tshuaj hormones loj hlob.
- YBeta-carotene. Cov khoom muaj nyob hauv peb cov zaub mov ib txwm muaj - zaub ntawm liab, txiv kab ntxwv thiab daj ntxoov. Nws yog yooj yim absorbed nrog rog. Nws muaj dab tsi nrog cov vitamins rau tib neeg kev loj hlob hauv qhov siab? Ncaj nraim hauv peb lub cev, beta-carotene yog synthesized rau hauv vitamin A.
- Vitamin B1 thiab B2. Cov ntsiab lus no pab txhawb kev nrawm ntawm cov metabolism (uas yog, cov metabolism) hauv lub cev, thiab tseem txhawb cov ntshav ncig hauv txhua lub cev.
- Vitamin B11. Lub npe thib ob yog elcarnitine. Yav dhau los, nws yog nws uas tau hu ua "vitamin rau tib neeg kev loj hlob hauv qhov siab." Nws tsis tsuas yog pab ua kom cov txheej txheem loj hlob ntawm cov kab mob loj hlob, tab sis kuj tso cai rau tus menyuam kom nce qhov hnyav uas xav tau sai. Kev koom tes ncaj qha rau hauv kev sib txuas ntawm cov pob txha hlwb.
- Vitamin D. Lub caij muaj txiaj ntsig vim nws ua kom nrawm nrawm ntawm calcium hauv plab hnyuv. Tab sis nws yog calcium uas tsim nyog rau kev loj hlob thiab kho cov pob txha. Cov vitamin no tshwj xeeb tshaj yog qhia rau cov menyuam yaus hnub nyoog qis dua 1 xyoos. Tom qab ntawd nws yog qhov tseem ceeb tshaj plaws rau kev loj hlob ntawm tus menyuam.
Lwm yam tseem ceeb rau kev loj hlob
Tam sim no koj paub tias cov vitamins twg tseem ceeb tshaj plaws rau tib neeg txoj kev loj hlob. Tab sis tsis txhob hnov qab txog additives nrog cov ntsiab lus hauv qab no, uas kujcuam tshuam ncaj qha rau kev loj hlob ntawm tus me nyuam thiab cov tub ntxhais hluas:
- Calcium. Cov khoom no, qhov tseeb, yog lub ntsiab ntawm peb cov pob txha. Nws qhov tsis txaus ua rau qhov kev loj hlob ntawm tus menyuam hauv qhov siab. Yog li ntawd, thaum xaiv cov tshuaj complex rau lawv cov menyuam, cov niam txiv yuav tsum xyuas kom meej tias lawv kuj muaj calcium.
- Iodine. Lub ntsiab tseem ceeb heev rau cov thyroid caj pas. Tab sis li cas txog kev loj hlob? Nws yog cov thyroid caj pas uas tsim cov khoom hu ua "kev loj hlob hormones". Thiab lawv pib cov txheej txheem ntawm pob txha loj hlob.
Yuav ua li cas rau ib hnub twg?
Cov vitamins twg xav tau rau tib neeg txoj kev loj hlob? A, B1, B2, B11, D, beta-carotene. Tab sis rau lawv, ntau tsis txhais hais tias zoo dua. Nws yog ib qho tseem ceeb los soj ntsuam lub ntsiab lus golden. Tom qab tag nrho, ob qho tib si tsis muaj cov vitamins thiab kev siv ntau dhau tuaj yeem ua mob rau lub cev.
Raws li cov vitamins rau kev loj hlob ntawm tus neeg laus thiab menyuam yaus thiab cov ntsiab lus ntxhia tsim nyog, cov kws tshaj lij qhia cov nyiaj pub dawb txhua hnub nyob ntawm hnub nyoog.
Nyob rau 1 xyoos:
- Vitamin A: 550 mcg.
- YVitamin B1: 0.4 mg.
- Vitamin B2: 0.5 mg.
- vitamin B6: 0.5 mg.
- Vitamin B11: 15 mg.
- Vitamin D: 10 mcg.
- Calcium: 500 mg.
- Iodine: 50 mcg.
Cov Me Nyuam 1-3 xyoos:
- Vitamin A: 600 mcg.
- Vitamin B1: 0.7 mg.
- YVitamin B2: 0.8 mg.
- vitamin B6: 1 mg.
- Vitamin B11: 50 mg.
- Vitamin D: 10 mcg.
- Calcium: 800 mg.
- Iodine: 70 mcg.
Cov qauv rau menyuam yaus hnub nyoog 3-6:
- Vitamin A: 750 mcg.
- YVitamin B1: 0.9 mg.
- Vitamin B2: 1.1 mg.
- vitamin B6: 1.1 mg.
- Vitamin B11: 100 mg.
- Vitamin D: 10 mcg.
- Calcium: 800 mg.
- Iodine: 90 mcg.
Rau cov menyuam yaus hnub nyoog kawm ntawv qis dua 12, yuav tsum ua raws li cov cai hauv qab no:
- Vitamin A: 1050 mcg.
- YVitamin B1: 1.1 mg.
- Vitamin B2: 1.4 mg.
- vitamin B6: 1.5 mg.
- Vitamin B11: 200 mg.
- Vitamin D: 10 mcg.
- Calcium: 1000 mg.
- Iodine: 130 mcg.
Rau cov tub ntxhais hluas hnub nyoog tshaj 12 xyoos, cov tub ntxhais hluas, cov qauv hauv qab no rau kev siv cov vitamins hauv tib neeg txoj kev loj hlob tau raug qhia:
- Vitamin A: 1500 mcg.
- Vitamin B1: 1.5 mg.
- Vitamin B2: 1.7 mg.
- vitamin B6: 2 mg.
- Vitamin B11: 300 mg.
- Vitamin D: 10 mcg.
- Calcium: 1200 mg.
- Iodine: 150 mcg.
Khoom noj khoom haus
Ntau tus niam txiv xav paub tias yuav haus cov vitamins dab tsi rau tib neeg txoj kev loj hlob. Tab sis kom txoj kev loj hlob ntawm tus me nyuam kom tiav, txawm li cas los xij, feem ntau ntawm cov ntsiab lus no yuav tsum yog los ntawm cov khoom noj.
Vitamin A muaj nyob hauv cov khoom noj hauv qab no:
- Ntses. Salmon tshwj xeeb.
- zaub roj - sunflower, pob kws, txiv ntseej.
- Liab, daj, txiv kab ntxwv zaub. Carrots yog nplua nuj nyob rau hauv beta-carotene.
cov vitamins B yog qhov ua tau zoo tshaj plaws thiab ua haujlwm sai. Lawv tsis tsuas yog koom nrog hauv cov metabolism, tab sis kuj pab txhawb kev tsim cov tshuaj hormones loj hlob. Lawv muaj nyob rau hauv cov khoom hauv qab no:
- Nyob zoo ib tsoom phooj ywg.
- taum.
- Nyob.
- Eggs.
- Beer poov xab.
- Kvass.
Tsis txhob hnov qab txog kev noj zaub mov kom zoo ntawm ascorbic acid - vitamin C. Nws txhawb nqa kev nqus ntawm lwm cov vitamins, thiab tseem pab txhawb kev tiv thaiv kab mob. Cov zaub mov hauv qab no yog nplua nuj nyob rau hauv vitamin C:
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.
Vitamin D yog qhov tseem ceeb rau cov pob txha thiab cov hniav. Rau nws txoj kev nkag mus rau hauv lub cev, taug kev hauv huab cua ntshiab, nyob rau hauv lub hnub ci, yog qhov tsim nyog. Nws yog tsim thaum tib neeg cov tawv nqaij raug ultraviolet lub teeb. Cov vitamin kuj muaj nyob hauv cov mis nyuj thiab ntses.
Kev noj haus
Peb tau txiav txim siab seb cov vitamins twg yog lub luag haujlwm rau tib neeg txoj kev loj hlob. Raws li qhov no, nws yog ib qho tseem ceeb kom raug sau cov ntawv qhia txhua hnub ntawm tus menyuam lossis tus hluas:
- Rau pluas tshais, khoom noj khoom haus thiab khoom noj khoom haus yuav tsum. Yog li tus menyuam tau txais lub zog nws xav tau thaum nruab hnub. Koj tuaj yeem ntxiv qe boiled, tshuaj ntsuab tshuaj yej rau pluas tshais.
- Rau noj su ntawm lub rooj yuav tsum yog cov khoom noj uas muaj protein ntau thiab fiber ntau. Nws yog qhov tsim nyog rau kev tsim cov pob txha thiab cov leeg nqaij. Cov zaub mov yuav tsum muaj ntau yam thiab noj qab haus huv: kua zaub, zaub xam lav, nqaij tais, ntses, offal, kua txiv hmab txiv ntoo,compotes.
- Rau ib qho khoom noj txom ncauj yav tav su, muab cov txiv hmab txiv ntoo tshiab rau koj tus menyuam, khoom noj siv mis, cheese, tsev cheese, mis nyuj. Qhov no kuj yog lub sijhawm zoo los noj cov tshuaj vitamin.
- Cov zaub mov yooj yim digestible yuav tsum noj hmo, vim nws tsis ua kom qeeb cov metabolism thiab tsis cuam tshuam rau kev pw tsaug zog. Cov no yog cov nqaij nruab deg, zaub xam lav nrog txiv ntseej, qe, zaub, tshuaj yej lossis kua txiv hmab txiv ntoo.
YMultivitamin complexes
Raws li txoj cai, noj cov vitamins ib leeg uas txhawb tib neeg txoj kev loj hlob tsis zoo li multivitamin complexes. Lawv muaj ntau yam tseem ceeb rau kev loj hlob, kev loj hlob ntawm tus me nyuam, ntxiv dag zog rau nws kev tiv thaiv. Ntxiv nrog rau cov vitamins, lawv kuj muaj cov ntxhia pob zeb muaj txiaj ntsig thiab cov organic.
Thaum yuav cov tshuaj multivitamin complexes, nws yog ib qho tseem ceeb uas yuav tau saib seb qhov feem ntawm cov ntsiab lus tseem ceeb ntawm cov qauv niaj hnub muaj nyob rau hauv ib qho kev pab ntawm cov tshuaj. Nws yog ib qho tseem ceeb uas daim duab no hloov pauv ntawm 50-100%.
Multivitamin complexes muaj muag nyob rau hauv lub tsev muag tshuaj, dispensed yam tsis muaj kws kho mob cov tshuaj. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau sab laj nrog koj tus kws kho mob ua ntej ua qhov kev yuav khoom no txhawm rau yuav cov tshuaj uas haum rau koj.
Dab tsi yog qhov sib txawv tseem ceeb ntawm cov khoom lag luam multivitamin thiab monovitamins? Cov qub no yog tsim los tiv thaiv. Kev loj hlob nce qib yog ib lub hom phiaj tsim nyog ntawm no. Tab sis kev noj cov tshuaj monovitamin twb tau sau tseg rau kev kho mob. Hauv particular, rau kev kho mob ntawm pathologies, kab mob, tshwj xeeb tej yam kev mob cuam tshuam nrog ib tug tsis muaj ib los yog lwm yam.
Cia peb sau npe nrov tshaj plawsxws li multivitamin complexes muaj cov vitamins tsim nyog uas cuam tshuam rau tib neeg txoj kev loj hlob.
Kab ntawv
Cov complex muaj peb hom ntsiav tshuaj, txhua yam muaj txiaj ntsig zoo rau lub cev. Piv txwv li, ntsiav tshuaj No.1 muaj vitamin B1 thiab hlau. Lawv pab txhawb cov ntshav ncig, synthesis ntawm cov ntshav tseem ceeb - erythrocytes, leukocytes, thiab lwm yam.
Pill Number 2 muaj cov tshuaj antioxidants. Cov tshuaj no tiv thaiv lub cev los ntawm lwm yam teeb meem. Tablet 3 muaj calcium thiab vitamin D, uas txhawb kev tsim thiab loj hlob ntawm cov pob txha.
Ntxiv rau kev ua kom cov menyuam yaus thiab cov tub ntxhais hluas muaj kev loj hlob sai, xws li multivitamin complex kuj tseem siv tau rau lwm lub hom phiaj: nws tawm tsam beriberi, vitamin imbalances hauv lub cev. Nws yog siv los kho cov kab mob thiab kev kho mob nyuaj (tshwj xeeb, kws khomob).
Multitabs
Ua ntej ntawm tag nrho, qhov no multivitamin complex muaj nuj nqis rau nws cov ntsiab lus siab ntawm antioxidants. Lawv muaj txiaj ntsig zoo rau cov metabolism, pab txhawb kev tiv thaiv kab mob.
Cov ntawv tso tawm yog tsom rau qee yam hnub nyoog. Yog li, Multitabs pob rau cov menyuam yaus thiab cov tub ntxhais hluas muaj ntau lub ntsiab lus uas pab txhawb kev loj hlob ntawm lub cev, nws txoj kev loj hlob.
Complivit
Ib lub npe hu ua multivitamin complex hauv Russia. Ua ntej tshaj plaws, nws txaus siab rau nws cov ntsiab lus sib npaug. "Complivit"muaj "kev loj hlob vitamin" thiab B12. Cov yav tas yog nquag koom tes rau hauv kev puas tsuaj ntawm cov as-ham (proteins, carbohydrates thiab rog), txhawb kev nqus hlau los ntawm lub cev.
Centrum
Qhov no multivitamin complex yog qhov zoo vim nws muaj cov ntsiab lus uas txhawb lub cev tsim lub zog, nrog rau cov txheej txheem ntawm kev faib cell. "Centrum" pab txo qis "phem" cov roj cholesterol hauv cov ntshav.
Txawm li cas los xij, nws tsim nyog sau cia tias cov vitamin complex no tsis muaj vitamin D, uas tsim nyog rau lub cev tsim.
Kev Loj Hlob Secrets
Yog tus tub hluas lossis tus tub hluas tawv ncauj xav loj hlob ob peb centimeters ntxiv, ntxiv rau cov vitamins, koj tuaj yeem tig mus rau hauv qab no:
- LFK, kev tawm dag zog tshwj xeeb. Thaum ib tug neeg ncaj nraim, nres hunching, nws nce ob peb centimeters siab.
- Ua luam dej. Kev cob qhia tas li yog xav tau, tsis yog "tsov". Koj yuav tsum ua luam dej hauv pas dej 1-2 km, hloov cov qauv ntawm "hla" thiab "npauj npaim".
- Kev tawm dag zog ntawm kab rov tav. Yuav kom stretch, koj yuav tsum tau rub-ups. Nov yog qhov kev tawm dag zog zoo tshaj plaws rau nraub qaum thiab qaum.
Vitamins rau kev loj hlob yog noj tsuas yog ib feem ntawm multivitamin complexes. Tab sis tib lub sijhawm, ib tus yuav tsum tsis txhob hnov qab txog lawv qhov kev nkag mus rau hauv lub cev nrog zaub mov.
