1 - Kawm Txog Cov Dej-Cov Tshuaj Vitamins
Cov dej-soluble vitamins yog qhov tseem ceeb heev rau ntau lub zog uas koj lub cev xav tau kom noj qab nyob zoo, nrog rau kev siv zog thiab lub cev tsis muaj zog.
Koj lub cev tsis khaws cov dej ntau ntau-cov dej qab ntsev ntev heev, ces lawv yuav tsum tau ua txhua hnub. Tig los ntawm cov yeeb yam thiab coj ncig saib cov dej-soluble vitamins.
2 - Vitamin C
Vitamin C muaj nyob rau hauv feem ntau cov txiv hmab txiv ntoo thiab zaub, tshwj xeeb tshaj yog citrus txiv hmab txiv ntoo, txiv pos nphuab , kua txob thiab qos yaj ywm. Koj xav tau cov vitamin C rau kev noj qab haus huv tiv thaiv kab mob thiab rau cov tawv nqaij noj qab nyob zoo. Ib qho vitamin C tsis muaj peev xwm txo tau lub cev tsis muaj zog.
3 - Thiamine
Thiamine, tseem hu ua Vitamin B-1, nyob hauv cov txhuv thiab lwm yam qoob loo thiab fortified khob cij, nqaij thiab nqaij ntses. Thamine yuav tsum siv los hloov cov carbohydrates rau hauv lub zog thiab metabolize qee cov amino acids.
Kawm Ntxiv Txog Thiamine
4 - Riboflavin
Riboflavin, uas yog hu ua vitamin B-2, muaj nyob rau hauv cov khoom siv mis nyuj, cov nqaij ntshiv, cov qe, cov nplooj zaub ntsuab, cov txiv hmab txiv ntoo, cov khoom noj, cov khoom noj muaj zog thiab cov cereal. Riboflavin ua haujlwm nrog lwm cov vitamin B uas yog thiab xav tau rau kev loj hlob dav dav, liab qe cell ntau thiab lub zog metabolism.
5 - Niacin
Niacin, tseem hu ua vitamin B-3, muaj nyob hauv cov khoom siv mis nyuj, nqaij qaib, ntses, nqaij ntshiv, ceev, cov qoob loo thiab qe. Koj xav tau niacin rau cov tawv nqaij noj qab nyob zoo thiab hloov cov khoom noj uas koj noj rau lub zog. Niacin kuj tseem muaj raws li kev noj haus ntxiv, tab sis thaum noj cov nqi loj koj yuav hnov tus niacin yaug .
6 - Pantothenic Acid
Pantothenic acid, hu ua vitamin B-5, muaj ntau yam khoom noj xws li cov nqaij nruab nrog cev, qe, ntses thiab qwj ntses, nqaij qaib, legumes, whole grains, khoom noj khoom haus, cruciferous zaub, avocados, thiab nceb. Koj yuav tsum tau pantothenic acid rau lub cev metabolism thiab, ntshav liab ntau lawm thiab hormone synthesis.
Kawm Ntxiv Txog Pantothenic Acid
7 - Vitamin B-6
Vitamin B-6, kuj hu ua pyridoxine, muaj nyob rau hauv ntau yam khoom noj xws li ntses, nqaij, taum thiab legumes thiab ntau yam zaub. Koj xav tau nws kom muaj lub cev zoo rau lub cev thiab ua rau hemoglobin. Vitamin B-6 yog muaj raws li kev noj haus ntxiv, tiam sis koj yuav tsum tau ceev faj vim noj ntau dhau yuav ua rau muaj vitamin B-6 toxicity dhau sijhawm.
8 - Phais thiab Folic Acid
Folate nyob hauv cov nplooj zaub ntsuab, txiv kab ntxwv thiab txiv pos nphuab, legumes thiab whole grains. Koj lub cev xav tau cov tshuaj tua tau cov qe ntshav thiab ua kom cov roj ntsha uas koj noj. Folic acid yog daim ntawv ntxiv ntawm folate.
Kawm Ntxiv Txog Folate thiab Folic Acid
9 - Vitamin B-12
Vitamin B-12 muaj nyob rau hauv nqaij, nqaij qaib, nqaij nruab deg, qe, thiab khoom noj khoom haus, tab sis tsis nyob rau hauv cov zaub mov raws li cov vegans muaj qhov tsis zoo rau cov vitamin B-12. Koj xav tau cov vitamin B-12 rau txoj kev noj qab nyob zoo thiab cov ntshav ntawm tes.