1 - Vim Li Cas Koj Yuav Tsum Tau Muaj Vitamin A
Vitamin A yog ib qho ntawm cov roj-soluble vitamins, nrog rau cov vitamins D, E, thiab K. Nws xav tau lub cev tsis muaj zog, kev pom zoo, kev luam, thiab kev loj hlob ntawm tes. Raws li lub Koom Haum Kho Mob, cov txiv neej xav tau 900 micrograms thiab cov poj niam xav tau li 700 micrograms ib hnub twg.
Txawm hais tias koj tuaj yeem noj cov tshuaj vitamin A, koj yuav zoo tshaj qhov tau txais cov tshuaj vitamin tseem ceeb no los ntawm cov khoom noj uas koj noj. Tig tawm hauv cov yeeb yaj duab los saib kuv lub kaum sab saum toj rau vitamin A.
2 - Cov Qos Yaj
Sweet potatoes vim lawv siab nyob rau hauv ntau cov as-ham thiab thiaj li delicious. Ib nrab qos qos yaj ywm muaj txog 900 micrograms ntawm vitamin A, ntxiv rau ntau cov vitamin C, hlau, potassium, thiab fiber.
3 - Siav Qoob Lawm
Cov nplooj ntsuab tsaus yog cov muaj vitamin A, zaub ntsuab tseem muaj vitamin K thiab ntau hom minerals, xws li calcium thiab magnesium. Nws tseem qis nyob rau hauv calorie, yog li nws ua rau ib tug noj qab haus huv sab phaj. Ib lub khob ntawm siav spinach muaj 943 micrograms ntawm cov vitamin A, yog li nws muaj txaus rau ib hnub twg tag nrho.
4 - Butternut Squash
Lub caij ntuj no (squash) raws li ib pawg muaj siab hauv vitamin A, tab sis cov kua txiv hmab txiv ntoo tab sis feem ntau. Nws tseem muaj nyob hauv cov potassium, calcium, thiab vitamin C. Tab sis nws tsis muaj calorie ntau ntau. Ib khob khob cub siav muaj 82 calorie ntau ntau.
5 - Carrots
Cov txiv phom yog cov paub zoo tias yog muaj vitamin A. Muaj tseeb, ib qho tsuas yog ib qho me me zaub ntug hauv paus muaj 509 micrograms of vitamin A. Cov zaub tseem muaj hauv calcium, potassium, thiab vitamin K. Cov nqaij carrots zoo nrog me ntsis veggie poob lossis hummus, tab sis lawv kuj zoo rau cov zaub nyoos. Siav carrots yog six heev.
6 - Cantaloupe
Cantaloupe siab nyob rau hauv vitamin A, thiab nws ua rau kuv daim ntawv vim hais tias nws yog li ntau yam. Nws zoo meej rau lub caij ntuj sov cov khoom qab zib lossis tag nrho los ntawm nws tus kheej. Ib khob ntawm cantaloupe cubes muaj 270 micrograms of vitamin A. Nws tseem muaj vitamin C thiab potassium thiab kuj yog ib qhov zoo ntawm magnesium.
7 - Cov tsos liab liab
Cov tswb liab kua txob (lossis cov kua txob tsuav qab zib) yog cov khoom noj muaj haus thiab muaj flavorful. Ib hwj txob tsuas muaj 37 calorie ntau ntau thiab 187 micrograms ntawm cov vitamin A (thiab ntau tshaj li ib hnub tsim nyog ntawm vitamin C. Lawv txais nyiaj xim zoo nkauj rau cov zaub nyoos thiab sab qab haus huv.
8 - Mangos
Ib tug txiv nkhaus taw muaj 181 micrograms ntawm cov vitamin A thiab ntau tshaj ib hnub tsim nyog rau cov vitamin C thiab noj cov tshuaj vitamin K. Mangos kuj yog cov txiv hmab txiv ntoo zoo rau smoothie cov khoom xyaw.
9 - Dub Eyed Peas
Cov ntsej muag dub tsis muaj ntau npaum li cov vitamin A uas yog xim ntsuab, txiv kab ntxwv thiab liab thiab txiv hmab txiv ntoo, tab sis ib khob muaj li 60 micrograms. Nws kuj muaj ntau cov fiber ntau, protein ntau, thiab muaj txiaj ntsig npaum li ntawm cov vitamin K, tag nrho rau li ntawm 160 calorie ntau ntau. Legumes yog ib txoj kev noj qab nyob zoo rau cov nqaij liab, txawm tias koj tsis yog neeg tsis noj nqaij.
10 - Apricots
Cov qoob loo yog cov muaj vitamin A thiab potassium, tab sis qis hauv calorie ntau ntau. Ib lub khob ntawm apricot slices muaj 158 micrograms vitamin A, 79 calories thiab tshaj 3 grams fiber. Ib cov qoob khoob ua rau khoom noj txom ncauj zoo los ntawm nws tus kheej los yog nrog rau ib qho av av.
11 - Siav Broccoli
Broccoli yog ib qho ntawm cov khoom noj uas muaj ntim nrog ntau cov vitamins, minerals, thiab fiber. Ib lub khob ntawm cov nqaij ua noj thiab cov qhob noom tawv qhwv tau muaj 120 micrograms vitamin A thiab tsuas yog 54 calorie ntau ntau.
Qhov chaw:
Lub koom haum ntawm Medicine ntawm National Academies. "Kev noj haus kev noj haus: Cov Vitamins." Http://iom.nationalacademies.org/Reports/2001/Dietary-Reference-Intakes-for-Vitamin-A-Vitamin-K-Arsenic-Boron-Chromium-Copper-Iodine-Iron-Manganese-Molicbdenum-Nickel-Silicon -Vanadium-thiab-Zinc.aspx.
National Institutes of Health Office of Dietary Pab. "Vitamin A Fact Sheet rau Cov Tub Ceev Xwm Kev Noj Qab Haus Huv." https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo, Kev Tshawb Fawb Txog Kev Tshawb Fawb Tebchaws Lub Tebchaws Cov Ntaub Ntawv Ntaus Nqi rau Kev Siv Qhia Tshaj 28. https://ndb.nal.usda.gov/ndb/search.