Cov txiaj ntsig kev noj qab haus huv ntawm txiv kab ntxwv mus zoo tshaj vitamin C

Zoo Siab

• Yog, txiv kab ntxwv tau ntim nrog vitamin C.
• Txiv kab ntxwv yog ib qho yooj yim ntawm fiber ntau.
• Txiv kab ntxwv muaj folate, uas yog ib qho tseem ceeb rau cov poj niam.
• Txiv kab ntxwv tuaj yeem pab koj ua tiav koj cov quota potassium.
• Cov txiv hmab txiv ntoo muaj cov as -ham uas txhawb nqa qhov muag zoo.
• Txoj hauv kev zoo tshaj kom tau txais* Txhua Tus* Cov txiaj ntsig kev noj qab haus huv ntawm txiv kab ntxwv
• Ntsuam xyuas rau

Yog tias lo lus "txiv kab ntxwv" tau tshwm sim thaum lub sijhawm ua si ntawm Catch Phrase, muaj lub caij nyoog nyuaj rau thawj qhov tsis paub koj yuav qw rau koj cov phooj ywg tom qab "cov txiv hmab txiv ntoo puag ncig" yog "vitamin C." Thiab thaum qhov tseeb, qhov zoo-rau-koj zoo ntawm tag nrho cov navels, cara caras, thiab valencias (txhua yam sib txawv ntawm txiv kab ntxwv, btw) yuav twv yuav raug hu koj cov ntsiab lus yeej, nws tsis yog tib qho txiaj ntsig kev noj qab haus huv ntawm txiv kab ntxwv. "Kev zoo nkauj ntawm txiv kab ntxwv yog kev sib xyaw ntawm tag nrho nws cov as-ham-nws yog lub pob," hais tias Keri Gans, MS, RDN, C.D.N, a Cov duab Brain Trust tus tswv cuab. Nov yog qhov muaj nyob hauv cov txiv hmab txiv ntoo softball no, ntxiv rau txoj hauv kev yooj yim los muab tso rau hauv koj cov zaub mov thaum koj tsis xav noj ib daim ntawv ncaj nraim.

Yog, txiv kab ntxwv tau ntim nrog vitamin C.

Koj thawj zaug tau kawm qhov tseeb no hauv koj chav kawm kev noj qab haus huv ib nrab, tab sis nws tsim nyog rov ua dua. Ib qho txiaj ntsig tseem ceeb ntawm kev noj qab haus huv ntawm txiv kab ntxwv yog lawv cov ntsiab lus vitamin C, uas yog kwv yees li 70 milligrams, lossis 93 feem pua ​​​​ntawm cov kev pom zoo noj zaub mov, hauv cov txiv hmab txiv ntoo nruab nrab, raws li United States Department of Agriculture (USDA). Qhov muaj zog antioxidant no tuaj yeem pab ntxiv dag zog rau lub cev tiv thaiv kab mob los ntawm kev txhawb nqa kev tsim tawm thiab txhim kho kev ua haujlwm ntawm cov qe ntshav dawb, suav nrog cov hlwb tshwj xeeb uas tawm tsam cov kab mob txawv teb chaws thiab cov kab mob, thiab nce qib ntawm cov tshuaj tiv thaiv uas twb muaj lawm uas pab tawm tsam cov antigens txawv teb chaws, raws li kev tshawb fawb. Lub zog tiv thaiv kab mob antioxidant no tseem pab thaiv qee qhov kev puas tsuaj los ntawm cov dawb radicals, uas tau ua thaum koj raug cov pa luam yeeb lossis hluav taws xob thiab tuaj yeem ua rau daim tawv nqaij laus, mob qog noj ntshav, mob plawv, thiab mob caj dab dhau sijhawm, nyob hauv Tebchaws Meskas Library of Medicine (NLM). (BTW, vitamin C tuaj yeem ua qhov zoo rau koj cov tawv nqaij ib yam nkaus.)

Ib cag ntawm cov txiaj ntsig kev noj qab haus huv nitty-gritty ntawm txiv kab ntxwv, txiv hmab txiv ntoo cov vitamin C tuaj yeem ua rau koj xav tias * thiab* saib koj zoo tshaj plaws. Cov as-ham plays lub luag haujlwm tseem ceeb hauv kev nqus hlau, uas pab ua rau cov ntshav liab. Yog tias tsis nqus cov hlau txaus, muaj txoj hauv kev zoo uas koj yuav hnov ​​​​sluggish thiab nkees, hais tias Gans. Ntxiv rau, vitamin C tuaj yeem pab koj ua tiav qhov kev nrhiav kev noj qab haus huv zoo los ntawm kev pab koj lub cev tsim collagen-cov protein uas yog qhov tseem ceeb los ua kom koj cov tawv nqaij du, khov kho, thiab muaj zog, nws ntxiv. Yuav ua li cas? Cov as-ham pab stabilize lub collagen molecule qauv, nkoos messenger RNA molecules, thiab qhia cov tawv nqaij fibroblasts (cov hlwb nyob rau hauv koj cov ntaub so ntswg connective) los tsim collagen, raws li ib tsab xov xwm nyob rau hauv phau ntawv journal. Khoom noj khoom haus.

Txiv kab ntxwv yog ib qho yooj yim ntawm fiber ntau.

Yog tias koj nyob rau hauv hom khoom noj txom ncauj tsis txaus ntseeg, xav txog kev ncav cuag txiv kab ntxwv es tsis txhob ntawm lub hnab Goldfish crackers. Txiv kab ntxwv nruab nrab muaj kwv yees li 3 grams fiber ntau, raws li USDA, uas tuaj yeem pab koj zoo siab, hais tias Gans. Nws hais tias "Txawm tias txiv kab ntxwv yooj yim ua khoom qab zib rau pluas mov tuaj yeem pab ua kom koj tsis txhob tshaib plab ob teev tom qab," Muaj xov xwm zoo ntxiv: Fiber tuaj yeem pab txo qis cov qib roj cholesterol thiab tiv thaiv cem quav, Gans hais ntxiv. Koj lub plab yuav twv yuav raug xa mus rau koj daim ntawv ua tsaug rau qhov kev xaiv noj haus no.

Txiv kab ntxwv muaj folate, uas yog ib qho tseem ceeb rau cov poj niam.

Ntawm tag nrho cov txiaj ntsig kev noj qab haus huv ntawm txiv kab ntxwv, qhov no yog qhov tseem ceeb tshaj plaws rau cov poj niam cev xeeb tub lossis xav txog kev xeeb tub. Folate, cov khoom noj uas pab ua DNA thiab pab hauv kev faib tawm ntawm tes, yog qhov tseem ceeb hauv kev txo qis kev pheej hmoo ntawm cov hlab ntsha neural tsis xws luag (aka malformations ntawm tus txha nraub qaum, pob txha taub hau, thiab lub hlwb) uas tshwm sim hauv thawj peb mus rau plaub lub lis piam tom qab conception, raws li. National Institutes of Health (NIH). Qhov no yog vim li cas koj thiaj li hnov ​​ob-gyns qhia txog kev noj tshuaj vitamin prenatal dua li muaj folate. Txij li yuav luag ib nrab ntawm tag nrho cov cev xeeb tub hauv Teb Chaws Asmeskas tsis tau npaj tseg thiab kev xeeb tub tsis zoo yuav tshwm sim thaum cev xeeb tub, NIH xav kom cov poj niam tau txais 400 micrograms ntawm cov khoom noj txawm tias lawv tsis sim xeeb tub. Hmoov zoo, txiv kab ntxwv tuaj yeem pab koj kom tau txais ib kauj ruam ze dua los tsoo lub hom phiaj ntawd, ntim 29 micrograms ntawm cov txiv hmab txiv ntoo me.

Txiv kab ntxwv tuaj yeem pab koj ua tiav koj cov quota potassium.

Thaum cov txiv tsawb tau paub tias yog cov poov tshuaj superstar hauv lub khw muag khoom cov khoom lag luam, txiv kab ntxwv tuaj yeem pab koj kom tau txais koj cov pob zeb no ib yam nkaus. Ib lub txiv kab ntxwv nruab nrab khav theeb 237 milligrams ntawm cov poov tshuaj, raws li USDA, thaum ib khob khob tshiab OJ muaj 496 milligrams lossis 11 feem pua ​​ntawm cov zaub mov pom zoo.Nrog rau kev pab koj lub raum thiab lub plawv ua haujlwm kom raug, qhov txiaj ntsig kev noj qab haus huv ntawm txiv kab ntxwv tuaj yeem pab txo ntshav siab. Kev noj tshuaj sodium ntau yog txuas nrog ntshav siab, txhais tau tias lub plawv dhia ntshav ntau dua thiab cov hlab ntsha yog nqaim dua li qub. Thaum koj haus cov poov tshuaj, koj cov hlab ntshav nthuav dav thiab koj tso ntau cov sodium los ntawm koj cov zis. Cov txheej txheem no txo ​​qis lub zog ntawm koj cov ntshav tawm tsam cov hlab ntsha thiab txo qhov ntim - thiab yog li loj - ntawm cov ntshav (uas nqa ntsev, dej, thiab enzymes) hauv cov ntshav, thaum kawg txo cov ntshav siab, raws li NIH.

Cov txiv hmab txiv ntoo muaj cov as -ham uas txhawb nqa qhov muag zoo.

Cov khoom noj uas muab cov txiv kab ntxwv nws cov xim zoo nkauj tuaj yeem txhim kho qhov muag tag nrho. Txiv kab ntxwv muaj 14.4 micrograms ntawm cov vitamin A nyob rau hauv daim ntawv ntawm beta-carotene, cov tshuaj uas tuaj yeem ua lub luag haujlwm txo qis kev pheej hmoo ntawm kev muaj hnub nyoog ntsig txog kab mob qhov muag uas ua rau pom kev tsis pom, raws li tsab xov xwm hauv phau ntawv xov xwm Kev Pab Kho Mob hauv Kev Laus. Vitamin A kuj yog ib qho tseem ceeb ntawm rhodopsin, ib qho protein uas absorbs lub teeb nyob rau hauv lub retina, thiab txhawb kev ua hauj lwm ntawm lub cornea, raws li NIH. Gans hais tias "Tsuas yog paub tias koj yuav tsis pom kev txhim kho hauv koj lub zeem muag tshwj tsis yog koj ua tsis tau zoo," Gans hais. Txij li txiv kab ntxwv muab tsuas yog 2 feem pua ​​ntawm cov lus pom zoo txhua hnub ntawm cov vitamin A rau cov poj niam, nco ntsoov tseem tau ntim cov qos yaj ywm qab zib, zaub ntsuab, thiab carrots kom tsoo qhov quota.

Txoj hauv kev zoo tshaj kom tau txais* Txhua Tus* Cov txiaj ntsig kev noj qab haus huv ntawm txiv kab ntxwv

Thaum yooj yim tev cov txiv hmab txiv ntoo thiab zom rau ntawm ib daim ntawv yuav pab koj sau cov txiaj ntsig kev noj qab haus huv ntawm txiv kab ntxwv, nws tsis yog txoj hauv kev muaj tswv yim tshaj plaws kom tau txais pob khoom noj haus no. Hloov chaw, sim ntxiv cov txiv kab ntxwv hlais rau cov zaub xam lav kom tawg ntawm qhov tsw tshiab, ci lawv li tsib txog 10 feeb rau cov tais ci sab, lossis dipping lawv hauv cov qhob noom xim kasfes tsaus rau cov khoom qab zib yooj yim, qhia Gans.

Yog hais tias koj muaj freshly squeezed los yog fwj, 100-feem pua ​​ntawm cov txiv kab ntxwv kua txiv ntawm tes, muab ib co mus rau hauv ib tug smoothie, marinade, los yog hnav khaub ncaws, uas yuav ntxiv ib tug qab zib tshwm sim thiab cov txiaj ntsim kev noj qab haus huv ntxiv, hais tias Gans. "Zoo dua, khov cov kua txiv hmab txiv ntoo rau hauv cov dej khov nab kuab thiab muab tso rau hauv seltzer lossis ntxiv rau vodka rau ib qho cocktail-uas yuav qab heev," Gans hais.

Ntsuam xyuas rau