Tus Sau: Florence Bailey
Hnub Kev Tsim: 27 Taug Kev 2021
Hloov Hnub: 5 Lub Kaum Ib Hli Ntuj 2024
Anonim
Tsua Muas  ----   Koj Yuav Txiav Lawm Official
Daim Duab: Tsua Muas ---- Koj Yuav Txiav Lawm Official

Zoo Siab

Puas tau txij li thaum koj niam tau muab koj thawj Flintstones chewable rau koj, koj tau txiav txim siab noj ntau yam khoom siv txhua hnub. Tab sis tom qab ob peb hlis dhau los, kev tshawb fawb loj tau ua los ntawm Fred Hutchinson Cancer Research Center hauv Seattle hu tias kev noj qab haus huv tsis muaj kev xav rau lo lus nug: Cov poj niam uas muaj ntau cov vitamins tsis txo lawv txoj kev pheej hmoo mob qog noj ntshav lossis mob plawv thiab tsis ua nyob ntev dua li cov uas mus tsis tau, hais tias cov kws tshawb fawb. Khoom noj, tsis yog tshuaj, yog qhov chaw uas koj cov as-ham yuav tsum tuaj. Yog li puas tau koj-thiab ntau lab tus poj niam-tau nkim koj cov nyiaj rau tej yam uas koj tsis xav tau?

Elizabeth Somer, RD, tus kws sau ntawv hais tias "Koj yuav yog-yog tias koj cov zaub mov noj tau zoo nyob hauv txhua txoj kev," Phau ntawv qhia tseem ceeb rau cov vitamins thiab ntxhia thiab a Cov duab tus tswv cuab pawg tswv yim. Tab sis qhov tseeb yog, tsis muaj leej twg ntawm peb nyob hauv lub ntiaj teb zoo meej, thiab peb txoj kev noj mov muaj kev cuam tshuam qhov ntawd. Raws li kev noj zaub mov, skimping ntawm txiv hmab txiv ntoo thiab zaub (raws li 89 feem pua ​​​​ntawm cov poj niam ua), thiab tsis khoom noj rau txhua pluas noj, feem ntau ntawm cov poj niam tsis ua raws li cov kev cai niaj hnub rau cov khoom noj tseem ceeb, xws li calcium, magnesium. , folic acid, thiab vitamin E, raws li Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb. Thiab lub sijhawm dhau mus, cov kev tsis zoo no yuav ua rau koj muaj kev noj qab haus huv.


Somer hais tias "Yog vim li cas kuv thiaj xav kom txhua tus poj niam noj cov tshuaj multivitamin yooj yim," "Nws pheej yig thiab ua kom ntseeg tau tias koj yuav txuas ib qho kev noj haus tsis txaus." Tab sis txawm li ntawd los, nws hais tias, tsuas yog ntau yam yuav tsis txaus. Qee qhov kev noj qab haus huv xaiv kev noj qab haus huv-xws li hnav tshuaj pleev thaiv hnub lossis khiav marathon-tuaj yeem ua rau koj xav tau qee yam vitamins thiab minerals ntau ntxiv. Nyeem ntawv txhawm rau kawm paub qhov xwm txheej zoo li cas hu rau kev txhawb nqa kev noj haus ntxiv yog li koj tuaj yeem txo koj txoj kev pheej hmoo ntawm kev muaj mob, nce koj lub zog, thiab tso ob peb phaus.

1. Koj tab tom sim ua kom qis

Koj Xav Tau CALCIUM

Koj hla cov khoom qab zib thiab ntaus lub gym txhua lub caij ntuj sov ntev-thiab tseem tsis tau poob cov 5 phaus kawg. Dab tsi muab? Muaj feem yuav yog koj yog ib tug ntawm 75 feem pua ​​​​ntawm cov poj niam uas poob qis ntawm qhov pom zoo 1,000 milligrams (mg) ntawm calcium txhua hnub. Kev kawm tshiab hauv British Journal of Nutrition qhia tias tsis tau txais cov ntxhia no txaus yuav ua rau nws hnyav dua: Thaum cov kws tshawb fawb tso cov poj niam rog rog, calcium uas tsis muaj calorie noj, lawv pom tias cov neeg uas noj 1,200-mg calcium ntxiv ib hnub 11 ntxiv. phaus hauv plaub lub hlis tshaj li cov neeg uas tau txais tsawg dua 800 mg ib hnub twg. Cov kws tshawb fawb hais tias calcium tuaj yeem tswj kev tso tawm ntawm leptin, ib yam tshuaj uas tswj kev qab los noj mov.


Noj txhua hnub Yam tsawg kawg 1,200 mg ib hnub twg hauv peb koob tshuaj 500 mg lossis tsawg dua. Lub cev tuaj yeem nqus tau tus nqi ntawd ib zaug, Somer hais; Feem ntau cov tshuaj muaj nyob nruab nrab ntawm 100 thiab 450 mg. Tsis txhob noj lawv nrog caffeine thiab nplej bran, ob qho tib si uas thaiv kev nqus.

Cov khoom noj 1 khob kua txiv kab ntxwv-muaj zog txiv kab ntxwv (350 mg), 3 ooj sardines (325 mg), 1 khob taum pauv siav (195 mg), 1 khob tsev cheese (187 mg).

2. Koj nyob ntawm Pill

Koj xav tau VITAMIN B6

Xav tias nkees thiab qaug zog txhua lub sijhawm? Koj qhov kev tiv thaiv kev yug menyuam tuaj yeem raug liam. Hauv kev tshawb fawb los ntawm Tsev Kawm Ntawv Tufts, 75 feem pua ​​ntawm cov neeg noj tshuaj tiv thaiv qhov ncauj uas tsis tau noj cov tshuaj multivitamin muaj qib qis ntawm lub zog txhawb nqa vitamin B6. "Nws yuav yog vim cov vitamin yog siv los metabolize estrogen, cov khoom tseem ceeb hauv ntau cov tshuaj tiv thaiv kev yug menyuam," hais tias tus thawj coj tshawb fawb Martha Morris, Ph.D. Vitamin B6 pab hloov zaub mov rau hauv lub zog thiab tswj cov hlab ntsha, yog li kev hloov koj tus kheej tuaj yeem ua rau qaug zog, chim siab, thiab txawm tias kev nyuaj siab.


Cov koob tshuaj txhua hnub 2 mg, uas koj tuaj yeem tau txais los ntawm ntau cov vitamins. Koj tuaj yeem hloov los ntawm cov vitamin tsis tu ncua mus rau qhov ua ntej yug menyuam. Morris hais tias "Txhua tus menyuam yug menyuam feem ntau muaj 2.6 milligrams ntawm B6 lossis ntau dua," "Tab sis ceev faj ntawm megadoses, vim tsis tu ncua tau txais 100 milligrams lossis ntau dua ntawm cov vitamin tuaj yeem ua rau lub paj hlwb puas."

Cov khoom noj muaj 1 qos yaj ywm ci (0.5 mg), 1 txiv tsawb (0.4 mg), 1 khob kua txob liab (0.3 mg).

3. Koj yog neeg tsis noj nqaij

Koj xav tau VITAMIN B12 THIAB IRON

Kwv yees li ntawm 26 feem pua ​​ntawm cov neeg tsis noj nqaij thiab 52 feem pua ​​ntawm cov neeg tsis noj nqaij (cov neeg uas tsis txhob noj mis thiab qe ntxiv rau nqaij) tsis muaj vitamin B12, raws li kev tshawb fawb tsis ntev los no los ntawm Tsev Kho Mob Saarland University hauv tebchaws Yelemes. Tias yog vim li cas cov khoom noj tsiaj txhu yog tib qho chaw ntawm cov khoom noj, uas pab tswj cov hlab ntsha noj qab haus huv thiab cov qe ntshav liab. "Skimp ntawm B12 tsis tu ncua, thiab koj yuav ua rau koj tus kheej muaj kev pheej hmoo rau kev puas hlwb, teeb meem nco, thiab mob plawv," hais Somer.

Cov neeg tsis noj nqaij kuj tseem yuav ua rau lawv txoj kev noj qab haus huv muaj kev pheej hmoo yog tias lawv tsis saib lawv cov hlau kom tsawg. Cov hlau nyob rau hauv cov nqaij yog absorbed ntau npaum li cas nyob rau hauv cov nroj tsuag raws li qhov chaw, xws li taum thiab taum mog; Raws li qhov tshwm sim, cov neeg tsis noj nqaij xav tau 33 mg ntawm cov zaub mov, thaum cov neeg noj nqaij xav tau tsuas yog 18 mg, raws li Lub Tsev Haujlwm Kho Mob. Vim tias hlau pab thauj cov pa oxygen thoob plaws lub cev, tsis txaus tuaj yeem ua rau qaug zog thiab ntshav tsis txaus. Tham nrog koj tus kws kho mob ua ntej noj tshuaj ntxiv hlau, txawm tias-nws yuav tshuaj xyuas koj cov ntshav thiab qhia rau koj paub yog tias koj xav tau ib qho (hlau ntau dhau tuaj yeem ua rau lub cev puas tsuaj, zoo li koj lub siab thiab lub plawv).

Cov koob tshuaj txhua hnub 2.4 mcg ntawm vitamin B12 thiab 33 mg ntawm hlau (feem ntau multivitamins muab 6 mcg ntawm B12 thiab 18 mg ntawm hlau). Tsis txhob noj koj cov ntsiav tshuaj nrog kas fes lossis tshuaj yej, uas tuaj yeem thaiv kev nqus hlau.

Cov khoom noj 1 khob lentils (7 mg hlau), 1 khob ntxiv dag zog cov nplej tag nrho (6 mcg B12), 1 veggie burger (2 mg hlau).

4. Koj Slather ntawm Sunblock

Koj xav tau VITAMIN D

Zoo rau koj-los ntawm kev thov SPF ib xyoos ib zaug, koj tau txo qis koj txoj kev pheej hmoo ntawm kev mob qog noj ntshav ntawm daim tawv nqaij. Tab sis lub hnub tsis muaj kev tiv thaiv yog lub hauv paus ntawm vitamin D (kwv yees li 15 feeb ua tiav koj li quota txhua hnub), cov as -ham uas 75 feem pua ​​ntawm cov neeg laus tsis txaus. Ginde, MD, tus pab xibfwb ntawm kev phais mob hauv University of Colorado Denver Tsev Kawm Ntawv ntawm Tshuaj. Cov khoom noj muaj txiaj ntsig zoo rau lub cev, vitamin D tiv thaiv cov npe ntev ntawm cov xwm txheej, suav nrog mob qog noj ntshav thiab mob qog noj ntshav, mob pob txha, mob ntshav siab, thiab ntshav qab zib.

Cov koob tshuaj txhua hnub 1,000 units thoob ntiaj teb (IU) ntawm vitamin D3, uas muaj zog dua li vitamin D2. Feem ntau cov vitamins muab 400 IU.

Cov khoom noj 3.5-ounce salmon fillet (360 IU), 1 khob mis tsis muaj rog (98 IU), 1 qe (20 IU).

5. Koj tab tom kawm rau kev sib tw

Koj xav tau CALCIUM THIAB VITAMIN D

Kev tsoo txoj kev khiav tuaj yeem nce koj cov pob txha, tab sis kev sib tw ntawm cov mais ntxiv yuav muaj qhov cuam tshuam tsis zoo. Diane Cullen, Ph.D., tus xibfwb qhia txog biomedical sciences ntawm Creighton hais tias "Kuv ua rau koj nce kev ua ub no sai, koj cov pob txha yuav tsis muaj kev txhawb nqa lossis lub zog los tawm tsam kev rov ua dua," University.

Tab sis kev nce koj cov calcium thiab vitamin D (uas txhawb nqa calcium nqus) tuaj yeem muaj kev tiv thaiv: Cullen pom tias cov poj niam Navy recruits uas tau noj ntxiv nrog 2,000 mg ntawm calcium thiab 800 IU ntawm vitamin D txhua hnub thaum lub sijhawm kawm yim lub lis piam yog 20. feem pua ​​tsawg dua yuav raug kev ntxhov siab ntau dua li cov uas tsis ua. Cullen hais tias "Muab ob npaug txhua hnub ntawm cov tshuaj calcium pab kho cov pob txha uas tuaj yeem ua rau raug mob hauv kev qhia," Cullen hais.

Noj txhua hnub Lub hom phiaj rau 2,000 mg ntawm calcium thiab 800 IU ntawm vitamin D ua ntej kev sib tw.

Cov khoom noj 3/4 khob fortified whole-grain cereal (1,000 mg calcium thiab 40 IU vitamin D), 1 khob mis nyuj tsis muaj roj (302 mg calcium thiab 98 IU vitamin D).

6. Koj cev xeeb tub

Koj xav tau OMEGA-3 FATTY ACIDS

Feem ntau cov niam-kom-paub paub thauj khoom ntawm folate thiab calcium. Tam sim no muaj lwm cov khoom noj ntxiv rau lub arsenal: omega-3s. Somer hais tias "Qhov noj qab nyob zoo [tshwj xeeb yog DHA, ib ntawm hom pom hauv ntses] pab tus menyuam lub paj hlwb thiab ua rau pom kev nce ntxiv," Somer hais. Qhov tseeb, ib txoj kev tshawb fawb hauv Phau Tsom Faj ntawm Pediatrics tau pom tias cov niam uas tau noj ntau DHA thaum cev xeeb tub muaj cov menyuam uas tau qhab nia siab dua ntawm kev pom thiab kev ntsuas lub cev muaj zog dua li cov uas tau txais tsawg dua.

Hmoov tsis zoo, tus poj niam nruab nrab siv li ntawm 84 mg ntawm omega-3s ib hnub-tsawg dua li ib feem peb ntawm cov nyiaj uas tau pom zoo thaum cev xeeb tub. Ntau tus niam txiv uas xav tsis thoob cov nqaij nruab deg vim lawv tsis tuaj yeem sawv cev tsis hnov ​​​​tsw los yog saj los yog ntshai txog nws cov ntsiab lus mercury. Yog tias qhov xwm txheej, ntxiv yog koj thawj koom ruam zoo tshaj. Txhawm rau nrhiav cov tshuaj tsis muaj kab mob, tshawb hauv International Fish Oil Standards 'database ntawm ifosprogram.com.

Cov koob tshuaj txhua hnub 300 mg ntawm DHA. Yog tias koj tsis tuaj yeem zam cov roj ntses ntxiv, sim ib qho ua nrog cov khoom xyaw algae, xws li Life's DHA (lifesdha.com).

Khoom noj khoom haus Cov khoom noj muaj zog, xws li 1 DHA-fortified qe (135 mg), los yog 2 noj cov ntses rog hauv ib lub lis piam.

Ntsuam xyuas rau

Kev tshaj tawm

Nrov Ntawm Lub Portal

Kev Nkag thiab RRMS: Yam Dab Tsi Yuav Tau Paub

Kev Nkag thiab RRMS: Yam Dab Tsi Yuav Tau Paub

Ntau tu kab mob clero i (M ) yog ib qho kev hloov kho thiab t i muaj mob ua cuam t huam rau hauv cov hlab nt ha hauv nruab nrab, ua cuam t huam rau lub hlwb thiab tu txha caj qaum. M yog ib hom kab mo...
Clitoral Atrophy Yog Dab Tsi thiab Nws Kho Li Cas?

Clitoral Atrophy Yog Dab Tsi thiab Nws Kho Li Cas?

Qhov clitori yog hnoo qeev hauv qab ntawm qhov chaw mo . Cov kev t hawb fawb t i ntev lo no qhia tau hai tia ntau qhov ntawm cov quav yog ab hauv, muaj 4-ntiv te coj mu rau hauv lub paum. Thaum deev a...