1 - Cov Kab Tsuag Tshaj Tawm Txog Dab Tsi?
Koj lub cev xav tau cov zaub mov rau ntau hom tshuaj lom kabmob sib txawv. Cov kws qhia noj zaub mov faib ua cov zaub mov noj rau ob pawg: qhov loj li rau 6 yam zaub mov, uas muaj xws li calcium, magnesium, thiab potassium, thiab cuaj caum minerals, uas peb yuav npog ntawm no.
Ib txoj lw minerals muaj npe vim tias koj lub cev xav tau ib tus hluas nkauj me me xwb. Tab sis qhov ntawd tsis txhais hais tias lawv tsis tseem ceeb vim hais tias koj xav tau tag nrho cov pob zeb cov kab no kom noj qab haus huv.
Kev noj zaub mov zoo noj yuav pab koj lub cev nrog tag nrho cov as-ham uas koj xav tau, nrog rau cov kev ua kom nyias nyias. Tab sis peb yuav taw tes tawm ib co ntawm cov thawj qhov chaw ntawm txhua cov kab hluav taws xob, yog li koj yuav paub yog tias koj tau txais txaus rau hauv koj cov khoom noj.
2 - Chromium
Chromium yog tsim nyog rau kev noj qab haus huv metabolism thiab cia qab zib thiab cov hmoov txhuv nplej siab vim nws ua tau zoo ntawm cov tshuaj insulin, ib yam tshuaj uas tswj cov qoob hauv koj cov ntshav. Chromium yog qhov tseem ceeb rau cov metabolism hauv cov nqaijrog thiab cov rog.
Dietary chromium yog nyob hauv cov khoom me me hauv ntau cov khoom noj, yog li tsis muaj yog tsawg. Cov nqaij, cov nplej, zaub paj, qos yaj ywm, txiv apples, tsawb, qwj, thiab basil yog txhua qhov chaw zoo ntawm kev noj haus chromium.
3 - tooj liab
Tooj yuav tsis yog ib lub pob zeb uas koj xav txog ntau zaus tiam sis nws tseem ceeb heev. Koj lub cev xav tau tooj hlau rau cov pob txha muaj zog thiab cov hlab ntshav muaj zog, ntxiv rau nws yog ib feem ntawm cov tshuaj tiv thaiv antioxidant thiab tsim nyog rau koj lub cev tsim lub zog. Tooj liab tseem yuav tsum muaj rau cov metabolism hauv ib txwm ntawm cov hlau, uas yog ib qho tseem ceeb hauv cov ntxhia.
Copper muaj nyob hauv cov nqaij nruab deg, qwj ntses, txiv ntseej, noob, cocoa, thiab cov khoom tseem grain . Kev tsis tuaj yeem yog tsis zoo li ntev tau thaum koj tau txaus noj txhua txhua hnub, tab sis nws tuaj yeem tshwm sim yog tias koj haus ntau zinc.
4 - Tshuaj Fluoride
Tej zaum koj twb paub zoo txog cov pob zeb tseem ceeb no. Cov tshuaj fluoride pab kom koj cov pob txha thiab cov hniav muaj zog vim tias nws txhawb nqa cov tawv nqaij ntawm cov nqaij. Qhov tseeb, cov lus pom zoo rau cov tshuaj fluoride yog nyob ntawm qhov kev nyab xeeb thiab zoo tshaj plaws uas yuav tsum tau los tiv thaiv kab noj hniav hauv cov menyuam thiab cov laus.
Koj yuav pom nws hauv cov dej haus fluoridated, tshuaj yej, thiab nqaij nruab deg. Nws kuj muaj nyob hauv cov khoom siv tshuaj fluoridated xws li cov tshuaj txhuam hniav thiab qee qhov ncauj yaug.
5 - Iodine
Koj lub cev xav tau iodine los ua cov thyroid hormones hu ua thyroxine (T4) thiab triiodothyronine (T3), yog li nws yuav tsum muaj rau cov thyroid caj dab. Iodine kuj tseem ceeb rau kev tiv thaiv kab mob hauv lub cev thiab lub mis mob.
Nws pom muaj nyob rau hauv cov nqaij nruab deg thiab tsob nroj cog raws li cog qoob loo nyob hauv av iodine xws li cov av pom nyob ze dej hiav txwv. Iodine deficiency yog ib qho teeb meem loj hauv nruab nrab hauv Teb Chaws Asmeskas kom txog thaum iodine ntxiv rau cov lus ntsev hauv lub xyoo pua 20 kom tiv thaiv qhov iodine deficiency.
6 - Hlau
Koj puas xav tau ntau lub zog? Tej zaum hlau yog cov ntxhia uas koj xav tau. Hlau yog ib feem tseem ceeb ntawm cov roj ntsha hu ua hemoglobin thiab myoglobin. Hemoglobin muaj nyob hauv cov qe ntshav liab thiab ua rau nws xa tau cov pa oxygen ntawm koj lub ntsws mus rau lub nruab nrog cev thiab lwm cov nqaij. Myoglobin zoo ib yam li hemoglobin, tsuas yog tias nws yog oxygen rau leeg hlwb.
Hlau kuj yog qhov tseem ceeb rau kev tiv thaiv kab mob hauv nruab nrog cev thiab qub cell loj hlob. Cov khoom noj khoom haus nplua nuj muaj xws li nqaij nruab nrog nqaij, nqaij nqaij, nqaij qaib, ntses, legumes, thiab cov nplooj ntsuab me me.
7 - Manganese
Manganese muaj kev koom tes rau hauv kev tsim cov pob txha thiab xav tau rau qhov mob kho. Nws tseem ceeb heev rau kev tsim cov roj ntsha hauv cov protein, roj cholesterol, thiab carbohydrate metabolism. Manganese kuj tseem muaj feem xyuam nrog qee yam kev ua antioxidant.
Manganese muaj nyob rau hauv pecans thiab lwm yam txiv ntoo, pineapples, qab zib qos, noob, legumes, thiab whole grains.
8 - Molybdenum
Molybdenum yog ib qho ntawm cov enzymes koj lub cev siv rau kev rhuav tshem cov amino acids, as Well as tshuaj thiab co toxins. Nws pom muaj ntau yam khoom noj, tshwj xeeb tshaj yog legumes thiab ceev, tiam sis cov ntsiab lus feem ntau nyob ntawm seb cov tshuaj molybdenum nyob hauv cov av ntau npaum li cas.
9 - Selenium
Selenium yog siv cov tshuaj tua kab mob antioxidant uas pab tiv thaiv cov qe ntshav hauv koj lub cev thiab tseem ceeb rau kev noj qab nyob zoo. Nws tseem ceeb heev rau kev luam thiab DNA ua ke.
Selenium muaj nyob rau hauv ntau yam zaub mov raws li cog qoob loo, txiv ntseej, noob, thiab legumes. Brazil nuts muaj ntau dua selenium tshaj lwm yam khoom noj. Nws tsis yog tej zaum koj yuav raug kev txom nyem los ntawm ib qho kev tsis txaus siab selenaum tsuav koj noj zaub mov ntau.
10 - Zinc
Zinc yog siv ntau yam tshuaj sib txawv thiab yog ib qho tseem ceeb ntawm koj lub cev tiv thaiv kab mob thiab koj xav kom nws saj tau koj cov zaub mov thiab tsis hnov tsw txhua yam ntawm koj lub cev. Tsuav koj nyob nraum lub eater koj yuav tsis muaj teeb meem nrog koj cov zinc kom tsawg. Nws pom nyob rau hauv nqaij, nqaij nruab deg, thiab lwm yam khoom noj uas muaj protein ntau. Oysters yog qhov mus-zinc qhov chaw. Lawv muaj ntau zinc dua lwm cov khoom noj.
Cov chaw
Lub koom haum ntawm Medicine ntawm National Academies. "Dietary Reference Ntaus: Cov Ntsiab."
Linus Pauling Institute Micronutrient Information Center, Oregon State University. "Minerals."
National Institutes of Health, Office of Dietary Pab. "Kev Nyuaj Siab Ntxiv Cov Ntawv Qhia Qhov Tseeb."