Txhua xyoo, cov neeg tau txais kev pab siv ntau tshaj ib txhiab dollars rau cov vitamins thiab lwm yam kev noj haus hauv kev cia siab ntawm kev rov ua kom los yog khaws lawv txoj kev noj qab haus huv. Puas yog tag nrho cov tshuaj tiag tiag los yog nws tsuas khib nyiaj?
Ntawm ib sab tes, noj zaub mov zoo, noj zaub mov zoo yuav tsum tau muab rau koj nrog txhua tus neeg cov khoom noj uas koj xav tau. Tab sis, ntawm qhov tod tes, yog tias koj qhov kev noj haus tsis zoo ua luaj, qee qhov ntawm cov khoom siv kuj yuav tsis txaus.
Ib qho ntxiv los yog multivitamin tuaj yeem pab ua kom puv cov zaub mov tsis zoo hauv koj cov zaub mov-tab sis multivitamins yuav tsis kho qhov khoom noj tsis zoo. Piv txwv li, ib tug neeg uas ntxub txiv hmab txiv ntoo thiab zaub tsis zoo yuav tsis tau txais cov vitamin C txaus, thiab ib tug neeg tsis kam noj cov khoom siv mis nyuj yuav tau ntxiv calcium. Kev noj cov tshuaj multivitamin / ntau hom khoom sib txawv yog ib qho pheej yig thiab yooj yim txoj kev los xyuas cov khoom noj kom pom zoo kom ntau rau cov vitamins thiab minerals.
Tab sis koj yuav ua li cas yog tias koj xav noj cov tshuaj noj kom txo koj txoj kev pheej hmoo ntawm ib hom mob twg? Feem ntau, ntxiv ib qho ntxiv rau koj cov khoom noj txhua hnub yuav tsis ua rau ntau qhov sib txawv, yog tias muaj. Kev tshawb nrhiav tsis qhia tias cov vitamins lossis lwm yam tshuaj yuav txo cov kab mob hauv lub plawv lossis mob stroke, los yog ua kom zoo dua qub. Muaj pov thawj pom tias noj cov tshuaj vitamin E ntau thiab qee tus antioxidants yuav ua rau koj lub cev tsis zoo.
Kev Noj Haus Dietary
Thaum noj cov tshuaj vitamins tsis yog yuav kho tag nrho koj cov kev noj haus thiab kev ua neej txog kev noj qab haus huv, muaj qee cov tshuaj vitamins thiab cov tshuaj noj pabcuam uas muaj qee cov kev tshawb nrhiav pov thawj rau hauv lawv lub siab:
Calcium: Cov neeg laus feem ntau yog cov calcium uas muaj li ntawm 1,200 milligrams, ib hnub thiab ntau tus kws kho mob hais kom cov poj niam laus noj cov tshuaj calcium kom txo tau cov kab mob hauv cov pob txha.
Vitamin D: Koj xav tau cov vitamin D kom nqus thiab siv cov tshuaj calcium. Feem ntau ntawm koj cov vitamin D kom tsawg yog tuaj ntawm tshav kub.
Tsis li, ib tus neeg laus xav tau txog 400 Lub Ntiaj Teb Tshwj Xeeb ntawm cov vitamin D. Feem ntau cov tshuaj calcium uas muaj xws li cov vitamin D.
Ntses roj: Omega-3 fatty acids yuav pab tiv thaiv kab mob plawv. Oily ocean ntses yog qhov zoo tshaj plaws kev noj haus ntawm cov roj omega-3 fatty acids tab sis cov nroj tsuag xws li flax muaj omega-3 fatty acids. Cov kev tshawb fawb pom tias 0.5 mus rau 1.8 grams ntawm cov roj ntses txhua hnub yog ib qho txiaj ntsig zoo.
Folic Acid: Phais muaj nyob rau hauv cov nplooj zaub ntsuab, citrus txiv hmab txiv ntoo, thiab legumes. Cov tshuaj Folic acid yog pom zoo rau cov poj niam uas xeeb tub. Tus nqi pom zoo rau cov laus yog 400 micrograms ib hnub twg.
Chondroitin thiab Glucosamine: Cov kws tshawb fawb los ntawm Glucosamine / Chondroitin Arthritis Intervention Trial tau pom tias cov neeg koom nrog mob pob txha mob tsawv mob hnyav tau pom muaj qhov teeb meem ntawm qhov mob nyem nrog 1,500 milligram glucosamine nrog 1,200 milligrams chondroitin sulfate tshuaj.
Antioxidants thiab Zinc: Cov Hnub Cov Kabmob Ntshav Muaj Teeb Pom Kev Ntsuam Xyuas pom tias cov tshuaj antioxidants thiab zinc noj raws li kev noj zaubmov ntxiv txo txoj kev pheej hmoo ntawm cov laus muaj feem xyuam rau kev ua haujlwm. Cov qauv hauv kev tshawb fawb yog:
- 500 milligrams vitamin C
- 400 Cov Qaum Ntoo Thoob Ntiaj Teb E vitamin E
- 15 milligrams beta-carotene
- 80 milligrams zinc li zinc oxide
- 2.0 milligrams tooj liab ua cupric oxide
Probiotics: Cov khoom noj xws li yogurt thiab fermented cov khoom noj muaj cov kab mob hu ua probiotics. Cov kab mob no zoo ib yam li cov kab mob hauv cov kab mob uas muaj nyob hauv koj lub cev . Probiotics kuj muaj raws li kev noj haus cov tshuaj thiab tej zaum yuav lig rau cov neeg uas meem txom siab plob tsis so tswj syndrome thiab zawv plab.
> Qhov chaw:
> American Heart Association. "Ntses thiab Omega-3 Fatty Acids."
> Huang HY, Caballero B, Tseev S, Alberg A, Semba R, Schneyer C, Wilson RF, Cheng TK, Prokopowicz G, Barnes GJ 2nd, Vassy J, Bass EB. "Multivitamin / Mineral pabcuam thiab kev tiv thaiv ntawm tus kab mob mus ntev: cov lus xaus." Kuv J Clin Nutr. 2007 Jan; 85 (1): 265S-268S.
> Lub Chaw Ua Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws National Center rau > Kev Tshawb Fawb > thiab Kev Kho Mob. "Cov Lus Nug thiab Cov Lus Teb: NIH Glucosamine / Chondroitin Nthuav Teeb Meem (GAIT)."
> Lub Chaw Ua Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws National Center rau > Kev Tshawb Fawb > thiab Kev Kho Mob. "Probiotics."
> Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws Lub Chaw Kho Mob. "Kev Ntsuam Xyuas Cov Kev Mob Ntshav Rau Cov Hnub Uas Muaj Hnub Nyoog".