5 Cov khoom noj txawm tias cov neeg noj qab haus huv tsis nco qab txog

Zoo Siab

• Vitamin D
• Hlau
• Potassium
• Zinc
• Magnesium
• Tshuaj xyuas rau

Kev noj zaub mov kom zoo yog ib qho ntawm cov khoom loj tshaj plaws ntawm kev noj qab haus huv rau koj. Txawm li cas los xij, kev noj zaub mov zoo tsis tas yuav ua rau koj tsis muaj zog tiv thaiv kev noj zaub mov tsis zoo. Qee qhov tsis txaus ntseeg tau yooj yim vim tias cov kws kho mob feem ntau xaj kom kuaj ntshav rau lawv-lwm tus yog sneakier. Puas yog koj plam tsib cov khoom noj uas zoo rau koj vim noj zaub mov zoo?

Vitamin D

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Qhov tsis txaus no, uas cuam tshuam rau 42 feem pua ​​ntawm Asmeskas cov pej xeem, yog ib qho poob qis rau peb kev xav nrog kev nyab xeeb ntawm tshav ntuj. Yog lawm: Kev tshav ntuj ua rau muaj vitamin D ntau lawm hauv koj lub cev. Thiab txhua tus neeg uas nyob hauv qhov ntxoov ntxoo tuaj yeem ua rau muaj kev pheej hmoo ntawm D-ficiency. Qhov ntawd yog teeb meem vim tias vitamin D pab tswj cov pob txha noj qab haus huv thiab tuaj yeem ua lub luag haujlwm tiv thaiv kev mob qog noj ntshav, ntawm ntau lwm yam txheej txheem, hais tias Marisa Moore, RD, tus kws pab tswv yim zaub mov thiab khoom noj khoom haus hauv Atlanta. (Nws tsis muaj lus nug vitamin D yog qhov tseem ceeb rau koj kev noj qab haus huv. Txheeb xyuas 5 Qhov Kev Noj Qab Haus Huv Tsis Txaus Ntseeg ntawm Qib Qis Vitamin D qis.)

Tej zaum koj yuav tau ua hauj lwm D ntxiv rau hauv koj cov zaub mov, tab sis nws yog ib qho nyuaj vim tias tsis muaj ntau cov zaub mov nplua nuj nyob hauv nws. Mis muaj zog nrog nws, yog li ntawd yog ib qho ntawm qhov yooj yim tshaj plaws. Qee cov nplej thiab yogurts kuj yog D-muaj zog, yog li kos daim ntawv lo. Rau lwm yam kev xaiv ntuj los pab koj ntaus koj lub hom phiaj ntawm 600 IU ib hnub: hlais, grilled portabella nceb (634 IU ib khob), 3 ooj salmon siav (444 IU), 1 siav halibut filet (196 IU), 1 siav tilapia filet (130 IU), 1 lub qe loj loj (44 IU), raws li US Departments of Agriculture's (USDA) cov khoom noj khoom haus.

Hlau

Cov duab Corbis

Cov hlau tsis txaus, tseem hu ua ntshav tsis txaus, ntaus txog 13 feem pua ​​ntawm cov poj niam hauv lawv 20s, 30s, thiab 40s, cov ntaub ntawv los ntawm Lub Chaw Tiv Thaiv thiab Tiv Thaiv Kab Mob (CDC) qhia. Cov poj niam uas txiav rov qab rau cov nqaij uas muaj hlau, xws li nqaij nyuj, ua rau lawv muaj kev pheej hmoo, hais tias Erin Spitzberg, RD., thiab tus tsim ntawm Nyob Nws! Khoom noj khoom haus. Qhov ntawd txhais tau tias koj txoj kev noj zaub mov zoo tuaj yeem rov qab tau. Cov nqaij tsis yog nqaij yog qhov nyuaj rau koj lub cev nqus tau, thaum qee yam phytates (cov tshuaj tiv thaiv kab mob) hauv cov nplej thiab tannins (polyphenols) hauv tshuaj yej tuaj yeem cuam tshuam kev nqus cov hlau. Irritable bowel Syndrome (IBS) thiab lwm yam teeb meem gastro kuj tuaj yeem ua rau qhov tsis txaus vim tias hlau nqus tau tshwm sim hauv cov kab mob GI, hais tias Spitzberg. Koj tuaj yeem pom qhov teeb meem hlau li cas? Cov hlau qis tuaj yeem ua rau koj hnov ​​qeeb, nkees, thiab nyuaj siab, thaum ua rau lub cev tsis zoo thiab ua haujlwm tau zoo, qhia txog kev tshuaj xyuas hauv Phau ntawv Journal of Women Health. Cov poj niam hnub nyoog 19 txog 50 xyoos xav tau 18 milligrams (mg) ib hnub-thiab ntau dua yog tias cev xeeb tub.

Xav txog cov peev txheej no, thiab nco ntsoov tias koj tseem tau siv cov vitamin C-75 mg txaus rau ib hnub-nws txhim kho kev nqus cov hlau: cov nqaij qaib ci ci (8.4 mg), kaum os oysters (7.8 mg), 1 khob zaub ntsuab (6.4 mg) , 1 khob ci taum (5 mg), 1 3-ounce nqaij nyuj steak (4.5 mg).

Potassium

Cov duab Corbis

Cov neeg feem coob tsis txaus nyob rau hauv cov ntxhia no tau noj cov tshuaj diuretics, uas tuaj yeem ua rau koj pee tawm cov poov tshuaj, hais Spitzberg. Txawm li cas los xij, ntau tus poj niam noj qab haus huv tseem poob qis ntawm qhov pom zoo kom noj. "Nws yuav siv ntau cov txiv hmab txiv ntoo thiab zaub kom tau raws li cov lus pom zoo ntawm cov poov tshuaj (4700 mg / hnub), thiab peb paub tias feem coob ntawm cov neeg laus tsis tau raws li cov lus pom zoo 2 1/2 khob tsawg kawg ib hnub," Moore hais. Qhov ntawd yog teeb meem vim tias ntawm lwm yam, potassium pab tswj ntshav siab. Hauv ib txoj kev tshawb fawb luam tawm hauv BMJ, cov neeg uas noj cov poov tshuaj ntau tshaj tau txo 24 feem pua ​​kev pheej hmoo ntawm mob hlab ntsha tawg.

Txiv tsawb (li 400 mg txhua) thiab qos yaj ywm (li 1600 mg ib spud) yog qhov zoo. Txuas ntxiv mus ntxiv kom koj tau txais nrog: mis nyuj qaib ntxhw ci (2563 mg), 1 khob siav Swiss chard (963 mg), 1 khob siav yams (911 mg), 1 nqaij npuas kib (776 mg), 1 khob lentils (731 mg) . (Lwm qhov chaw muaj cov poov tshuaj ntau ntxiv? Celery! Txheeb xyuas 12 Creative Celery Recipes los ntawm Cov Kws Muaj Npe Zoo.)

Zinc

Cov duab Corbis

Cov ntxhia no ua lub luag haujlwm tseem ceeb hauv ntau cov txheej txheem ntawm tes. Tab sis nws tsis yooj yim txhawm rau txheeb xyuas qhov tsis txaus zinc rau qhov tsis txaus, vim tias tsis muaj kev sim zoo rau lawv, hais tias David Eide, Ph.D., tus xibfwb qhia txog kev noj zaub mov zoo hauv University of Wisconsin-Madison. "Cov neeg feem coob hauv Asmeskas muaj cov zinc ntau hauv lawv cov zaub mov noj, tab sis kev noj zaub mov uas muaj cov zaub mov nplua nuj tuaj yeem cuam tshuam kev nqus zinc vim tias muaj cov sib txuas hauv cov nplej uas khi zinc thiab tiv thaiv nws txoj kev nqus hauv cov hnyuv."

Ib txoj kev tshawb fawb xyoo 2012 los ntawm UC-Davis qhia tias kwv yees li 7.5 feem pua ​​ntawm cov neeg nyob hauv cov tebchaws tau nyiaj ntau xws li Tebchaws Meskas tsis muaj zinc. Cov tsos mob ntawm qhov tsis txaus tuaj yeem suav nrog plaub hau poob, tawv nqaij ua pob, raws plab, nce tus kab mob, thiab ploj ntawm qhov hnov ​​qab, hais tias Eide. Zinc tsis txaus kuj tseem tuaj yeem ua rau poob qis: Hauv ib txoj kev tshawb fawb, cov poj niam uas muaj cov zinc tsawg tshaj plaws yog 76 feem pua ​​yuav muaj cov tsos mob nyuaj siab dua li cov uas muaj kev nkag siab tshaj plaws. Ib txoj kev xav: Zinc tuaj yeem txhawb nqa qib ntawm lub hlwb-derived neurotrophic yam, lub hlwb tshuaj uas tuaj yeem txhawb kev xav.

Ob peb qhov kev xaiv zinc-nplua nuj los pab koj ntaus cov lus pom zoo niaj hnub pub nyiaj (RDA) ntawm 8 mg ib hnub: kaum os oysters (66 g), 1 nqaij nyuj ribeye filet (14 g), 1 lub mis qaib cov txwv ci (13 g), 1 roast petite sirloin steak (6 g), 19 pecan halves (1.3 g).

Magnesium

Cov duab Corbis

Kwv yees li ib nrab ntawm Asmeskas cov pej xeem tsis haus magnesium txaus, raws li CDC cov ntaub ntawv. Qhov ntawd yog teeb meem xav txog magnesium ua lub luag haujlwm tseem ceeb hauv ntau cov txheej txheem, hais tias Moore. "Vim nws lub luag haujlwm hauv cov piam thaj metabolism, cov khoom noj uas muaj magnesium cuam tshuam nrog kev pheej hmoo ntawm ntshav qab zib tsawg." Magnesium kuj tseem cuam tshuam nrog kev nce pob txha hauv pob zeb ntom ntom thiab kev mob plawv. Nyob rau hauv ib txoj kev tshawb no luam tawm nyob rau hauv lub Phau ntawv Journal ntawm American College of Cardiology, txhua txhua 50 mg nce hauv magnesium kom tsawg tau txuas rau 22 feem pua ​​​​txo qis coronary artery calcium, ntsuas ntawm kev pheej hmoo mob plawv. Qhov ntawd tej zaum yuav yog vim tias magnesium cuam tshuam nrog cov quav hniav thiab ua kom calcification.

Koj xav tau 310 mg ntawm magnesium mus txog rau hnub nyoog 30 thiab 320 mg tom qab ntawd, thiab ntau dua yog tias koj cev xeeb tub, raws li National Institutes of Health (NIH). Xav txog cov peev txheej no: 1 khob siav spinach (157 mg), 1 khob kaus poom Great Northern taum (134 mg), 1 khob siav teff (126 mg), 6 Brazil txiv ntoo (107 mg), 22 almonds (78 mg). Sim tig koj cov txiv ntoo rau hauv qee yam lom zem dua, zoo li 10 Qhov Tsis Txaus Ntseeg Qab Zib Txiv Ntoo Qab Zib Koj tuaj yeem Ua.

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