Raws li cov kws qhia noj zaub mov zoo, Cov no yog cov khoom xyaw ntawm 7 yam koj cov tshuaj ntau yam yuav tau muaj

Zoo Siab

• 1. Vitamin D
• Cov khoom noj muaj vitamin D
  
• 2. Magnesium
• 3. Calcium
• Cov khoom noj muaj calcium
  
• 4. Zinc
• Khoom noj nrog zinc
  
• 5. Hlau
• 6. Folate
• Cov khoom noj nrog folate
  
• 7. Vitamin B-12
• Multivitamins uas haum cov lus luv luv:
  
• Tsis txhob cia siab rau koj cov multivitamin

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Peb xav xav tau nrog kev pab nyiaj tau mus txog $ 30 nphom ib xyoo. Thiab cov npe ntawm saum? Multivitamins.

"Kuv sim tau txais tag nrho kuv cov zaub mov hauv kuv chav ua noj es tsis siv kuv lub txee rau tshuaj, tab sis raws li qhov tiag tiag, Kuv paub tias kev ua tiav kuv cov khoom noj khoom haus txhua lub sijhawm tsis tuaj yeem ua tau," hais tias Bonnie Taub-Dix, RDN, tus tsim ntawm Better Laj Tsawb Noj Peb Caug. Ntawm qhov tseem ceeb tshaj plaws, tej zaum yuav muaj lwm yam kev cuam tshuam hauv lub neej uas ua kom muaj kev txhawb nqa ntxiv - cev xeeb tub, lawm, los yog mob ntev.

Ib qhov kev tshuaj xyuas xyoo 2002 pom tau hais tias muaj cov kab mob vitamin muaj feem ntau cuam tshuam nrog cov kab mob mus ntev, thiab kev txhawb ntxiv yuav pab tau. Txawm tias cov zaub mov tiav tsis tuaj yeem muab cov txiaj ntsig zoo rau koj thaum koj xav tau. Ntawd yog qhov chaw multivitamins nkag los.

Txog cov pib, ib hnub multivitamin tuaj yeem pab ua lub hauv paus zoo rau koj kev noj qab haus huv. Nws tuaj yeem pov hwm tau koj thaum koj muaj kev ntxhov siab, pw tsaug zog tsis zoo, lossis tsis tawm dag zog txhua lub sijhawm. Txawm hais tias kev noj zaub mov zoo "zoo tag nrho", cov teeb meem no tuaj yeem ua rau nws lub cev nyuaj rau nws nqus cov zaub mov kom zoo, piav qhia txog tus neeg noj zaub mov noj haus Dawn Lerman, MA, CHHC, LCAT, AADP.

Tab sis muaj ntau cov vitamin thiab ntxhia combos, yuav ua li cas peb thiaj paub tseeb tias yuav tsum saib zoo li cas thaum mus yuav khoom ntawm multivitamin? Muaj hmoov kawg, koj tsis tas yuav muaj qib siab tshaj ntawm khoom noj khoom haus los mus xyuas seb qhov twg tsim nyog noj nrog koj thaum sawv ntxov OJ. Peb tau nug plaub tus kws tshaj lij los qhia rau peb uas xya cov khoom xyaw koj cov multivitamin yuav tsum muaj, tsis muaj teeb meem dab tsi uas koj xaiv.

1. Vitamin D

Vitamin D pab peb lub cev nqus calcium, uas yog qhov tseem ceeb rau kev noj qab haus huv ntawm pob txha. Tsis tau txais cov vitamins no txaus tuaj yeem nce ntxiv:

• qhov ntxim koj nyiam yog muaj mob
• koj txoj kev pheej hmoo ntawm cov pob txha thiab mob nraub qaum
• pob txha thiab plaub hau poob

Txawm hais tias koj tus txheej txheem yuav tsum muaj peev xwm tau txais koj cov vitamin D txhua hnub los ntawm kev tshav ntuj nyob rau 15 feeb, qhov kev muaj tiag yog tias ntau dua 40 feem pua ​​ntawm cov neeg hauv Tebchaws Asmeskas tsis tau. Ua neej nyob hauv qhov chaw sov thaum muaj hnub ci me me, ua haujlwm chaw ua haujlwm 9 txog 5 lub neej, thiab siv tshuaj pleev thaiv hnub (uas thaiv cov vitamin D synthesis) ua rau kom muaj vitamin D nyuaj.Cov vitamins no tseem nyuaj rau hauv cov zaub mov, uas yog vim li cas Taub-Dix hais kom saib rau qhov khoom noj no hauv koj li ntau.

Cov khoom noj muaj vitamin D

• rog ntses
• nkaub qe
• cov khoom noj muaj zog xws li mis, kua txiv thiab cereal

Pro-ntsis: Lub Koom Haum Tebchaws ntawm Kev Noj Qab Haus Huv (NIH) pom zoo tias cov menyuam hnub nyoog 1-13 xyoo thiab cov neeg laus 19-70, suav nrog cov pojniam xeeb menyuam thiab leej niam noj niam mis, tau txais 600 IU ntawm cov vitamin D ib hnub. Cov neeg laus yuav tsum tau 800 IU.

2. Magnesium

Magnesium yog ib qho tseem ceeb ntawm lub cev, uas txhais tau hais tias peb yuav tsum tau txais los ntawm zaub mov lossis tshuaj noj. Lerman sau tseg tias magnesium yog paub zoo tshaj plaws yog qhov tseem ceeb rau peb cov pob txha kev noj qab haus huv thiab kev tsim tawm lub zog. Txawm li cas los xij, magnesium yuav muaj txiaj ntsig ntau tshaj qhov ntawd. Nws ntxiv tias cov ntxhia no tseem tuaj yeem:

• nqig peb cov leeg hlwb thiab txo kev ntxhov siab
• yooj yim pw tsaug zog teeb meem, raws li tau hais los ntawm
• tswj cov leeg nqaij thiab cov hlab
• sib npaug ntawm cov ntshav qab zib kom ntau
• ua rau cov protein, pob txha, thiab txawm DNA

Tab sis ntau tus neeg muaj magnesium tsis txaus vim tias lawv tsis tau noj zaub mov kom raug, tsis yog vim lawv xav tau kev pabcuam ntxiv. Sim noj ntau cov taub, spinach, artichoke, taum pauv, taum, taum paj, nplej xim av, lossis noob txiv (tshwj xeeb yog txiv ntoo Brazil) ua ntej dhia mus pab rau cov kev daws teeb meem.

Pro-ntsis: Lerman qhia nrhiav kev pabcuam ntxiv nrog 300-320 mg ntawm magnesium. Lub NIH pom zoo, pom zoo kom tsis pub ntau tshaj li 350-mg ntxiv rau cov neeg laus. Cov ntaub ntawv zoo tshaj plaws yog aspartate, citrate, lactate, thiab chloride uas lub cev nqus tau ntau dua.

3. Calcium

tsis tau txais calcium txaus los ntawm lawv cov zaub mov noj. Qhov no txhais tau hais tias cov neeg tsis tau txais cov zaub mov lawv xav tau pob txha thiab cov hniav muaj zog. Cov poj niam hauv kev tshwj xeeb pib poob pob txha ceev dua, thiab tau txais calcium txaus los ntawm qhov pib yog qhov zoo tshaj plaws kev tiv thaiv kev tiv thaiv ntawm qhov kev poob no.

Cov khoom noj muaj calcium

• fortified uas
• mis nyuj, tshij, thiab yogurt
• qab ntsev
• zaub cob pob thiab kale
• ceev thiab txiv ntoo butters
• taum thiab lentils

Yog tias koj cov zaub mov muaj ntau nyob rau hauv cov zaub mov no, koj yuav muaj feem tau cov calcium txaus.

Pro-ntsis: Muaj cov neeg muaj cov calcium ntau nyob hauv ib hnub yog 1,000 mg rau feem coob ntawm cov neeg laus, thiab thaum koj tsis tas yuav muaj tag nrho koj cov calcium xav tau los ntawm multivitamin, koj xav tau qee yam, Lerman piav qhia. Jonathan Valdez, RDN, tus kws tshaj lij rau New York State Academy ntawm Khoom Noj Khoom Haus thiab Khoom Noj Noj Haus thiab tus tswv ntawm Genki Khoom Noj Khoom Haus pom zoo kom koj tau txais calcium hauv hom calcium calcium citrate. Daim foos no ua kom zoo dua ntawm kev siv lub cev, ua rau muaj cov tsos mob tsawg dua hauv cov neeg uas muaj teeb meem nqus dej.

4. Zinc

Lerman hais tias "Zinc muaj qis dua cov neeg laus thiab cov neeg uas muaj kev ntxhov siab ntau," Lerman. Qhov twg, (nyob zoo!) Yog txhua tus neeg. Thiab nws ua rau kev txiav txim zoo. Zinc txhawb peb lub cev tsis muaj zog thiab pab peb lub cev siv cov carbohydrates, protein, thiab rog rau lub zog. Nws tseem pab nyob rau hauv qhov txhab zoo.

Khoom noj nrog zinc

• neeg tawv nyuj
• nyom-nqaij nyuj
• taub dag noob
• zaub ntsuab
• khoom nruab nrog cev
• tahini
• sardines
• cov nplej xim av
• nplej txhauv
• tempeh

Qhov nruab nrab ntawm cov neeg Asmeskas cov zaub mov tsis muaj nplua nuj nyob hauv cov zaub mov uas muaj zinc, thiab lub cev tsis tuaj yeem khaws cov zinc, vim li ntawd Lerman pom zoo kom koj niaj hnub muab cov zaub mov kom zoo rau cov khoom noj no.

Pro-ntsis: Lerman qhia pom tias muaj ntau cov multivitamin uas muaj 5-10 mg ntawm zinc. Lub NIH qhia koj kom tau txais kwv yees li 8-11 mg ntawm zinc txhua hnub, yog li qhov nyiaj koj xav kom koj multivitamin muaj nyob ntawm koj cov khoom noj.

5. Hlau

Lerman qhia ntxiv rau "Cov hlau yuav tsum nyob hauv koj cov multivitamin, tab sis tsis yog txhua tus neeg xav tau tib cov hlau," Qee qhov txiaj ntsig ntawm hlau muaj xws li:

• ntau zog
• lub hlwb ua haujlwm tau zoo
• noj qab nyob zoo cov ntshav liab

Cov uas noj cov nqaij liab feem ntau tau txais hlau txaus, tab sis qee qhov xwm txheej zoo li coj koj lub cev ntas coj khaub ncaws, mus rau hauv nkauj tiav nraug, thiab cev xeeb tub yuav ua rau kom muaj hlau ntau ntxiv. Qhov no yog vim tias hlau yog qhov tseem ceeb thaum lub sijhawm muaj kev loj hlob sai thiab kev loj hlob. Cov neeg noj zaub noj mov thiab tsiaj vegans kuj tseem yuav xav kom lawv cov multivitamin muaj hlau, tshwj xeeb yog tias lawv tsis ntxiv nqaij nrog lwm cov khoom noj muaj hlau.

Pro-ntsis: "Saib rau lub ntau nrog ib puag ncig 18 mg ntawm hlau nyob rau hauv daim ntawv ntawm ferrous sulfate, ferrous gluconate, ferric citrate, los yog ferric sulfate," qhia Valdez. Ib qho ntxiv tshaj qhov ntawd thiab Valdez hais tias koj yuav xav tias xeev siab.

6. Folate

Cov tshuaj folate (lossis folic acid) yog qhov zoo tshaj plaws rau kev pabcuam hauv kev yug menyuam hauv plab thiab tiv thaiv kev yug menyuam. Tab sis yog tias koj loj tuaj tawm koj cov rau tes, tiv thaiv kev nyuaj siab, lossis nrhiav kev tawm tsam kev nrawm, cov khoom siv no tseem ceeb heev, thiab.

Cov khoom noj nrog folate

• tsaus nplooj zaub ntsuab
• av daj
• taum
• txiv qaub

Pro-ntsis: Koj yuav tsum tau sib kis 400 mcg ntawm folate, lossis 600 mcg yog tias koj cev xeeb tub. “Thaum xaiv ntau, saib cov methyl folate ntawm daim ntawv lo. Nws yog ib daim ntawv nquag dua uas feem ntau pom tias muaj ntau yam khoom zoo, "cov ntawv qhiaIsabel K Smith, MS, RD, CDN. Valdez ntxiv tias thaum koj noj folate nrog zaub mov, 85 feem pua ​​ntawm nws nqus tau, tab sis thaum noj hauv plab, koj yuav nqus 100 feem pua ​​ntawm nws.

7. Vitamin B-12

B-vitamin complex zoo li lub chaw tsim ua los ntawm yim tus neeg ua haujlwm uas sib zog ua ke los tsim thiab txhawb peb lub cev lub zog los ntawm kev rhuav tshem cov micronutrients uas peb siv (cov rog, protein, carbs).

Tab sis txhua tus muaj lub luag haujlwm tshwj xeeb, ib yam nkaus. Lerman hais tias tshwj xeeb, vitamin B-12 ua haujlwm kom lub cev ntawm cov hlab ntsha thiab cov ntshav muaj kev noj qab haus huv thiab pab tsim cov DNA, cov khoom siv caj ces hauv txhua lub hlwb. Cov Vegan lossis cov zaub noj zaub yog cov nquag muaj cov vitamins B-12 vim tias cov khoom noj khoom haus feem ntau yog tsiaj-noj xws li nqaij, nqaij qaib, ntses, thiab qe.

Pro-ntsis: Muaj tus nqi ntawm B-12 tsawg dua 3 mcg, yog li Lerman pom zoo kom saib cov vitamin nrog 1 txog 2 mcg rau ibqho vim tias koj lub cev tau hle ib qho B-12 ntxiv thaum koj pee. B-12 kuj tseem muaj ntau daim ntawv, yog li Smith xav kom koj saib rau ntau yam uas muaj B-12 li methylcobalamin (lossis methyl-B12), uas yog qhov yooj yim rau peb lub cev nqus.

Multivitamins uas haum cov lus luv luv:

• BayBerg's Cov Poj Niam Muaj Ntau Hom Tshuaj, $ 15.87
• Naturelo Tag Nrho Khoom Noj Multivitamin rau Txiv Neej, $ 42.70
• Centrum Adult Multivitamin, $ 10-25

Tsis txhob cia siab rau koj cov multivitamin

Taub-Dix ceeb toom rau peb tias, "Qhov no yuav pom tseeb, tab sis nws tsim nyog rov hais dua: Thaum nws hais txog cov vitamins thiab minerals, tau los ntawm cov khoom noj ua ntej," Peb lub cev tau tsim los mus sau cov khoom noj los ntawm cov zaub mov peb noj, thiab peb yuav tau txais txhua yam khoom noj uas peb xav tau, tsuav peb tau noj ntau yam thiab muaj zaub mov zoo.

Vim tias thaum kawg ntawm ib hnub, kev pabcuam nyiaj yuav tsum tau muab suav hais tias yog cov nyiaj txhawb zog ntxiv, tsis yog hloov rau khoom noj. Thiab txhua tus kws tshaj lij uas peb tau hais kom pom zoo: Ob lub pob zeb nrog sawv ntxov xwb yuav tsis txiav nws.

Gabrielle Kassel yog a rugby-ua si, av nkos-khiav, protein-smoothie-sib xyaw, noj mov-npaj, CrossFitting, New York-based kev nyab xeeb tus kws sau ntawv. Nws los ua tus neeg sawv ntxov, sim qhov kev sib tw Whole30, thiab noj mov, haus dej, txhuam nrog, txhuam nrog, thiab da dej nrog hluav ncaig, txhua yam hauv kev sau xov xwm. Hauv nws lub sijhawm pub dawb, nws tuaj yeem pom nyeem ntawv nyeem phau ntawv pab tus kheej, ua rooj zaum-nias, lossis xyaum hygge. Ua raws li nws ntawm Nyob Instagram.