Yuav kom tib neeg lub cev ua haujlwm tau zoo, nws yuav tsum tau muab cov khoom noj kom txaus. Hauv qhov no, peb tsis tau tham txog kev txaus siab ntawm kev tshaib kev nqhis, tab sis hais txog kev noj cov vitamins thiab minerals rau hauv lub cev. Ib tug neeg tsis tuaj yeem tsim cov tshuaj no feem ntau ntawm nws tus kheej thiab yuav tsum tau txais los ntawm sab nraud. Qhov zoo tshaj plaws, zaub mov yog qhov chaw, tab sis qee zaum tsis muaj txaus thiab cov tshuaj hluavtaws yuav tsum tau.
Ntau pab pawg
Txoj cai niaj hnub ntawm cov vitamins yog txiav txim siab ib tus zuj zus rau txhua tus neeg, raws li nws lub hnub nyoog thiab kev ua neej, tab sis tsis poob, txhua tus neeg noj zaub mov yuav tsum tau ntxiv nrog cov rog-soluble micronutrients thiab dej-soluble sawv daws yuav. Thawj pab pawg muaj ob peb yam khoom, thiab sib txuas lawv lub peev xwm los khaws hauv tib neeg lub cev. Kev noj ntau cov vitamins E, A, D thiab K muaj feem xyuam nrog ntawm no, koj tuaj yeem ua rau qaug zog ntawm lub cev. Cov kev cai niaj hnub ntawm cov vitamins ntawm pawg no tsis xav tau kev saib xyuas tas li, txiv neejnoj txaus ntawm lawv nrog zaub mov, thiab muaj peev xwm mus sau muab lub cev nrog cov as-ham txawm nyob rau lub sij hawm thaum lawv tsis los ntawm cov zaub mov.
qeb ntawm cov dej-soluble vitamins muaj xws li micronutrients ntawm pawg B thiab C. Cov tshuaj no tsis yog synthesized los ntawm lub cev kiag li thiab xyaum tsis muaj nyob rau hauv nws, yog li ntawd, rau lub cev ua hauj lwm ntawm lub cev, lawv yuav tsum. noj tsis tu ncua. Qee qhov xwm txheej, cov kws tshaj lij txawm hais tias yuav tau txais cov tshuaj hluavtaws ntxiv nrog lawv cov ntsiab lus.
Admission rules
Yuav kom noj txhua hnub ntawm cov vitamins thiab minerals kom nqus tau los ntawm lub cev, lawv yuav tsum tau noj raws li cov cai hauv qab no.
- Vitamins yuav tsum tau haus tsuas yog tom qab noj tshais tom qab 10-30 feeb, thaum sawv ntxov lawv nqus tau zoo tshaj plaws. Noj ntawm lub plab khoob tuaj yeem ua rau muaj kua qaub ntxiv thiab kab mob plab ntxiv.
- Micronutrients yog noj zoo tshaj plaws thaum tav su, tsis hais zaub mov.
- Amino acids yuav tsum noj 30 feeb ua ntej noj mov thaum lub plab khoob.
- Vitamins thiab hormonal lossis tshuaj mob plawv tsuas tuaj yeem noj ua ke tsawg kawg ib nrab teev sib nrug, txwv tsis pub cov txiaj ntsig tom kawg yuav cuam tshuam.
- Koj tuaj yeem haus cov micronutrients tsuas yog nrog dej huv xwb.
- Effervescent ntsiav tshuaj tej zaum yuav muaj teeb meem rau cov neeg mob rwj.
- Tshuaj thiab tshuaj ntsiav yuav tsum tsis txhob muab faib lossis qhib.
- Cov chav kawm nkag yog 15-30 hnub, tom qab ntawd nws tsim nyogso ib pliag.
- Nws yog qhov zoo dua los yuav cov tshuaj kho nrog cov ntsiab lus siab tshaj plaws ntawm cov vitamins thiab yam tsawg kawg ntawm cov kab mob.
Qhov nruab nrab txhua hnub ntawm cov vitamin C yog 60 mg, tab sis tus nqi ntawm cov tshuaj no uas tus neeg xav tau yuav txawv nyob ntawm nws txoj kev ua neej. Tsis tas li ntawd, kev sib xyaw ua ke tsis zoo ntawm cov vitamins tuaj yeem hloov pauv tus nqi ntawm cov khoom nqus, thiab txawm tias muaj qee tus lej qhia rau ntawm pob, nws tsis tsim nyog tias txhua yam ntawm nws siv rau nws lub hom phiaj. Yog li, txhawm rau txhim kho cov txiaj ntsig ntawm micronutrient C, nws yog qhov zoo tshaj rau haus nws nrog rau retinol thiab tocopherol. Qhov kev txiav txim ntawm tom kawg yog txhim kho los ntawm selenium, thiab cov vitamins B9, B6 thiab B12 ua haujlwm zoo tshaj plaws ua ke. Kev noj zaub mov zoo txhua hnub ntawm vitamin D tuaj yeem tau txais los ntawm kev sib xyaw nws cov khoom noj nrog magnesium thiab calcium.
Nws yog ib qho tseem ceeb kom paub txog qhov tsis zoo ua ke nrog cov vitamins. Yog li, nicotine rhuav tshem selenium, tocopherol, retinol thiab ascorbic acid noj los ntawm lub cev. Cawv rhuav tshem magnesium, zinc, calcium, potassium, vitamins B thiab A, thiab kev noj ntau dhau ntawm caffeine txo qhov concentration ntawm potassium, zinc, hlau, vitamins B thiab PP.
Tshuaj kuj ua rau muaj kev puas tsuaj rau micronutrients. Cov tshuaj tsaug zog rhuav tshem cov vitamins D, A, B12 thiab E hauv lub cev, tshuaj tua kab mob - calcium, magnesium, hlau thiab B vitamins, thiab tshuaj aspirin txo cov concentration ntawm calcium, potassium, vitamins A, B thiab C.
Rules for drug selection
Thaum xaiv qhov nyuaj tshaj plawsntawm cov khoom siv hluavtaws, koj yuav tsum tsis txhob yuav cov tshuaj nrog qhov siab tshaj plaws niaj hnub noj cov vitamins, txij li qee cov as-ham tseem tuaj yeem los ntawm cov zaub mov thiab hypervitaminosis tuaj yeem tshwm sim.
Tsis txhob xyuam xim rau cov complexes nrog ntxiv tshuaj ntsuab, amino acids thiab enzymes, vim hais tias xws li ib tug muaj pes tsawg leeg tsuas yog nce tus nqi ntawm cov tshuaj, tab sis tsis muaj txiaj ntsig ntxiv.
Rau cov menyuam yaus lossis cov neeg mob uas nqos tau nyuaj, yuav tsum xaiv cov tshuaj tshwj xeeb hauv daim ntawv syrups lossis tee.
Lub pob ntawm cov tshuaj yuav tsum tsis muaj zog, muaj cov ntawv nyeem zoo thiab sib haum rau hnub tas sij hawm. Khaws cov khoom no kom deb ntawm menyuam yaus hauv qhov chaw txias.
Nws yog txwv tsis pub tshaj cov koob tshuaj uas tau teev tseg rau ntawm pob lossis kws kho mob tau sau tseg. Thaum noj lwm yam tshuaj, koj yuav tsum sab laj nrog kws kho mob.
Cov tsos mob ntawm tsis muaj cov vitamins thiab kab kawm
Yog tias qhov noj txhua hnub ntawm cov vitamin C tsawg dua 50 mg, ces tus neeg laus yuav hnov qab, nws qab los noj mov yuav cuam tshuam thiab ceev ntawm kev rov qab los ntawm kev mob yuav txo.
Tocopherol deficiency tuaj yeem ua rau muaj kev cuam tshuam tsis zoo, thiab qhov tsis txaus retinol tuaj yeem ua rau tawv nqaij qhuav thiab tsis pom kev tsaus ntuj.
Tsis muaj vitamin B12 hauv kev noj zaub mov ua rau cov leeg tsis muaj zog, anemia thiab tingling ntawm extremities. B6 tsis muaj peev xwm kuj nrog rau kev mob ntshav qab zib nrog kev noj qab haus huv tsis zoo, kev xav thiab cov plaub hau poob.
Kev noj txaus txauskab kawm tseem ceeb tsis pub tsawg tshaj li qhov xav tau ntawm cov vitamins txhua hnub. Tsis muaj calcium nyob rau hauv cov zaub mov ua rau osteoporosis, nkig plaub hau thiab rau tes, pob txha tsis muaj zog, mob nqaij thiab, nyob rau hauv cov mob hnyav, paresis. Tsis muaj magnesium nyob rau hauv lub cev yog tshwm sim los ntawm kev qaug zog, kiv taub hau thiab lub plawv atherosclerosis. Kev noj selenium tsawg dhau ua rau muaj kev cuam tshuam ntawm lub plawv thiab cov thyroid caj pas, thiab folic acid cuam tshuam rau lub paj hlwb thiab kev loj hlob ntawm kev yug me nyuam hauv plab thaum cev xeeb tub. Hlau deficiency ua rau muaj hlau deficiency anemia.
Cov tsos mob ntawm micronutrient overabundance
Yog tias noj cov vitamin C ntau tshaj ib hnub, nws ua rau raws plab, mob taub hau, xeev siab, ntuav los ntshav thiab ua rau muaj mob raum pob zeb. Ntau dhau ntawm tocopherol tuaj yeem ua rau los ntshav, ntshav siab thiab mob taub hau. Cov vitamin A ntau dhau hauv lub cev tuaj yeem ua rau mob qog noj ntshav hauv cov neeg haus luam yeeb thiab cov tawv nqaij daj thiab daim siab ua rau lwm tus.
Nws yog qhov txaus ntshai kom nce qhov concentration ntawm cov vitamin B6 hauv lub cev, vim tias nws qhov ntau dhau tuaj yeem ua rau tsis muaj zog ntawm cov ceg ceg thiab cuam tshuam rau kev ua haujlwm ntawm lub paj hlwb.
Ib qho dhau ntawm cov kab mob tseem ceeb rau tib neeg. Kev nce siab ntawm calcium ua rau muaj kev nyuaj siab, raws plab lossis cem quav, magnesium hauv qhov ntau ua rau muaj ntshav siab thiab mob plab zom mov. Folic acid ntau dhau ua rautsam plab, nce roj tsim, tsis qab los noj mov thiab ib qho tsis kaj siab tom qab noj hauv lub qhov ncauj. Selenium tuaj yeem ua rau cov plaub hau poob thiab cov hlab ntsha me.
Tus nqi ntawm cov tshuaj hauv tshuaj tau txiav txim li cas?
Kev noj cov vitamin C txhua hnub, zoo li lwm yam tshuaj, tuaj yeem suav ua ob txoj hauv kev. Thawj yog qhov ntsuas nruab nrab ntawm qhov xav tau ntawm cov khoom noj rau txhua pawg ntawm cov pej xeem, suav los ntawm cov kws tshaj lij hauv Tebchaws Meskas. Qhov kev xaiv thib ob yog qhov qhia txog kev xav tau txhua hnub rau cov khoom siv rau tus neeg noj zaub mov ntawm 2000 calories ib hnub. Nws yog qhov kev xaiv no uas yog siv thaum xam qhov ntsuas ntawm cov vitamins thiab minerals ntawm pob khoom ntawm cov tshuaj.
Tsis tas li, ntawm txhua pob ntawm tus neeg sawv cev hluavtaws, feem pua ntawm cov tshuaj hauv koob tshuaj txheeb ze rau cov qauv niaj hnub yuav tsum tau qhia. Piv txwv li, yog tias cov lus piav qhia muaj cov ntaub ntawv hais txog cov ntsiab lus hauv txhua qhov koob tshuaj tsuas yog 40% ntawm cov qauv hauv ib hnub, ces qhov seem 60% yuav tsum tau muab los ntawm lwm qhov. Cov tshuaj uas muaj tus nqi ntawm 100% tsuas yog yuav tsum tau noj raws li tus kws kho mob tshwj xeeb thiab hauv cov xwm txheej tsis tshua muaj, nws yog qhov zoo dua los zam cov tshuaj no.
Pom zoo noj rau cov menyuam yug tshiab
Lub sijhawm no, lub cev tsim kho sai heev, thiab txhua qhov kev sib txawv ntawm cov qauv tuaj yeem ua rau muaj qhov cuam tshuam tsis zoo, yog li kev noj tshuaj hluavtaws ntawm koj tus kheej yog txwv nruj.
Yog li, kev noj cov vitamin C txhua hnub rau cov menyuam yaus hnub nyoog qis dua 1 xyoos yog 25-35mg. Tom ntej:
- tocopherol - 3-4 mcg;
- Vitamin D - 10mcg;
- Vitamin A - 400mcg;
- micronutrient - PP 5-6 mg;
- biotin - 10-15mcg;
- vitamin – K 5-10 mcg;
- group B: 1 - 0.3-0.5 mg, 2 - 0.3-0.5 mg, 5 - 2-3 mg, 6 - 0.3-0.6 mg, 12 - 0.3-0.5 mcg.
Norm for me under 10
Lub sijhawm no, lub cev tsis loj hlob sai, tab sis nrog kev siv tib yam, yog li cov khoom tseem ceeb nce ntxiv, thiab lawv qhov ntau dhau lossis tsis txaus kuj txaus ntshai. Cov kev cai niaj hnub ntawm vitamin E ntawm lub hnub nyoog no nce mus txog 5-7 mcg, thiab ascorbic acid - txog 60 mg. Tsis tas li ntawd, kev nce hauv cov qauv kuj tseem pom tau:
- vitamin A - 500-700mcg;
- micronutrient PP - 9-12 mg;
- biotin - 19-30mcg;
- vitamin K - 15-30mcg;
- group B: 1 - 0.7-1 mg, 2 - 0.7-1.2 mg, 5 - 3-5 mg, 6 - 1-1.2 mg, 12 - 0.7- 1.4 mcg.
Ntawm qhov tsis txaus ntseeg, kev noj cov vitamin D ntawm lub hnub nyoog no txo qis rau 2.5-4 mcg. Qhov no yog vim qhov qeeb ntawm kev loj hlob ntawm lub cev.
Adult Norm
Txoj cai niaj hnub ntawm vitamin C rau tus neeg laus yog qhov nruab nrab 60 mg, tab sis nws cov nyiaj nyob hauv qhov qub thiab ntawm tus nqi ntawm 45-100 mg. Nws nyob ntawm txoj kev ua neej, poj niam txiv neej thiab hnub nyoog.
Cov neeg laus zam cov vitamin tsis txaus tau yooj yim dua, tab sis nws tseem tsim nyog saib xyuas lawv cov nyiaj txaus hauv kev noj haus. Yog li, lub cev yuav tsum tau txais ib hnub:
- vitamin A - 3400-5000ME;
- vitamin D - 100-500 IU;
- biotin - 35-200mcg;
- tocopherol - 25-40 IU;
- vitamin K - 50-200mcg;
- pawg B micronutrients: 1 - 1, 1-2.5mg, 2 - 1.3-3mg, 3 - 12-25mg, 4 - 5-12mg, 6 - 1, 6-2, 8 mg, 9 - 160 -400 mcg, 12 - 2-3 mcg.
Norm for the laus
Nrog rau hnub nyoog, kev nqus ntawm cov as-ham los ntawm lub cev yuav nyuaj dua, thiab cov uas twb muaj lawm hauv lub cev tau raug ntxuav tawm sai sai, yog li cov tshuaj yuav tsum tau nce ntxiv rau cov neeg laus. Yog li, cov kev cai niaj hnub ntawm vitamin C yog 55-150 mg, thiab beta-carotene - 3600-6000 IU. Cov qauv rau lwm yam tshuaj kuj nce ntxiv:
- biotin - txog 300 mcg;
- tocopherol - 45-60 IU;
- vitamin K - 70-300mcg;
- group B micronutrients: 1 - 1, 5-3 mg, 2 - 2, 3-5 mg, 3 - 15-27 mg, 4 - 7-15 mg, 6 - txog 20 mg, 9 - 200-500 mcg, 12-2, 5-4 mcg.
Vitamin D yog xav tau nyob rau hauv tus nqi ntawm 150-300 IU, uas qee zaum tseem tsawg dua li qhov xav tau ntawm cov neeg laus.
Txhua lub hnub nyoog, nws raug nquahu kom noj cov tshuaj hluavtaws tsuas yog tom qab sab laj nrog tus kws tshaj lij. Feem ntau, kev teem sijhawm tshwm sim thaum nws yuav tsum tau kho sai sai tom qab kev phais, mob hnyav, lossis thaum cev xeeb tub. Hauv lwm qhov xwm txheej, nws yog qhov zoo dua los ua kom koj cov zaub mov muaj txiaj ntsig zoo.
Khoom noj muaj txiaj ntsig
Kom tsis txhob noj cov vitamins ntxiv rau hauv daim ntawv ntawm cov khoom siv hluavtaws kom ntev li ntev tau, koj yuav tsum ua kom koj cov zaub mov muaj txiaj ntsig zoo,muaj cov khoom xyaw tseem ceeb. Yog li ascorbic acid tuaj yeem tau txais los ntawm cov txiv hmab txiv ntoo citrus, qos yaj ywm, qej, txiv lws suav, currants, broccoli thiab ntau lwm yam zaub.
Vitamin E muaj nyob hauv cov roj zaub, avocados, nplej thiab txiv ntoo. Kuj tseem muaj selenium ntau hauv cov nplej, txiv ntoo thiab nqaij nruab deg. Folic acid muaj nyob rau hauv legumes, kua txiv kab ntxwv, nplej, poov xab, thiab zaub nplooj ntsuab. Muaj ntau cov calcium hauv cov khoom noj siv mis thiab cov ntses hiav txwv. Nws kuj muaj ib qho txaus phosphorus thiab iodine.
Cereals thiab tsiaj cov khoom muaj vitamin B12 thiab B6. Cov yav tas kuj tuaj yeem pom muaj nyob hauv cov txiv tsawb, taum pauv, txiv tsawb thiab avocados.
Magnesium muaj ntau hauv legumes, nplej, ntses thiab zaub ntsuab ntsuab. Vitamin A muaj nyob rau hauv siab concentration hauv txiv kab ntxwv zaub thiab txiv hmab txiv ntoo, nrog rau cov khoom noj siv mis thiab qe.
