20 Piv txwv ntawm Cov Khoom Tseem Ceeb - Phau Ntawv Qhia Txog Kev

Daim Duab: Tham txog lub xab pha Hmoob tseem ceeb li cas....?

Zoo Siab

Yam khoom tseem ceeb
Piv txwv ntawm cov as -ham tseem ceeb

Covcov as -ham tseem ceeb Lawv yog cov tshuaj tseem ceeb rau kev ua haujlwm tau zoo ntawm lub cev, uas tsis tuaj yeem tsim tawm los ntawm lub cev tab sis yuav tsum tau muab los ntawm zaub mov.

Cov hom tseem ceeb ntawm cov as -ham sib txawv los ntawm hom, tab sis hmoov zoo Lawv yuav tsum tau txhaj me me thiab lub cev feem ntau khaws cia lawv ntevYog li ntawd, cov tsos mob ntawm nws qhov tsis txaus tsuas yog tshwm sim tom qab ncua sijhawm tsis tuaj.

Qhov tseeb, ntau dhau ntawm qee cov as -ham tuaj yeem ua rau tsis zoo (xws li hypervitaminosis los yog cov vitamins ntau tshaj). Lwm tus, ntawm qhov tod tes, tuaj yeem noj ntau npaum li qhov xav tau yam tsis tsim kev phom sij.

Saib: Piv txwv ntawm Organic thiab Inorganic Nutrients

Yam khoom tseem ceeb

Qee yam ntawm cov tshuaj no feem ntau hu ua tseem ceeb rau tib neeg:

Cov vitamins. Cov sib xyaw ua ke sib txawv no txhawb nqa kev ua haujlwm zoo ntawm lub cev, ua tus tswj hwm, ua rau lossis txwv tsis pub ua cov txheej txheem tshwj xeeb, uas tuaj yeem ua los ntawm kev tswj hwm mus (homeostasis) rau lub cev tiv thaiv kab mob.
Cov ntxhia. Cov khoom tsis muaj kuab lom, ib txwm muaj zog thiab ntau dua lossis tsawg dua nws yog xim hlau, uas tsim nyog los sau qee yam tshuaj lossis los tswj cov txheej txheem txuas nrog, saum toj no tag nrho, nrog hluav taws xob thiab pH ntawm lub cev.
Cov amino acids. Cov organic molecules no tau muab nrog cov qauv tshwj xeeb (ib qho chaw dav dav amino thiab lwm qhov hydroxyl ntawm lawv qhov kawg) uas lawv ua haujlwm raws li cov khoom tsim los ntawm cov protein xws li cov enzymes lossis cov nqaij.
Cov rog rog. Unsaturated lipid-type biomolecules (rog), uas yog hais, ib txwm kua (roj) thiab tsim los ntawm cov saw ntev ntawm cov pa roj carbon thiab lwm yam ntsiab lus. Lawv xav tau los ua lub hauv paus rau kev sib sau ua ke ntawm tag nrho cov qib ntawm cov roj fatty acids uas tsim nyog rau lub neej ntawm tes.

Qee tus ntawm lawv xav tau thoob plaws lub neej, thiab lwm yam xws li histidine (amino acid) tsuas yog xav tau thaum tseem me. Hmoov zoo, txhua tus ntawm lawv tuaj yeem kis tau los ntawm zaub mov.

Piv txwv ntawm cov as -ham tseem ceeb

Alpha-linoleic acid. Feem ntau hu ua omega-3 nws yog polyunsaturated fatty acid, ib feem ntawm ntau cov nroj tsuag ib txwm muaj. Nws tuaj yeem tau txais los ntawm kev noj cov noob flax, cov roj ntshav siab, feem ntau cov ntses xiav (tuna, bonito, herring) lossis hauv kev noj haus tshuaj, ntawm lwm tus.
Linoleic kua qaub. Nws yuav tsum tsis txhob meej pem nrog qhov ua dhau los: cov polyunsaturated fatty acid no feem ntau hu ua omega-6 thiab yog lub zog txo qis ntawm cov roj cholesterol "phem", uas yog, saturated thiab trans fat. Nws ua tiav cov haujlwm ntawm lipolysis, nce ntawm cov leeg nqaij, tiv thaiv kev mob qog noj ntshav thiab cov txheej txheem kev zom zaub mov. Nws tuaj yeem siv tau los ntawm roj txiv roj, avocado, qe, nplej tag nrho cov nplej, txiv ntseej, txiv ntoo thuv, canola, linseed, pob kws lossis roj paj noob hlis, thiab lwm yam.
Phenylalanine. Ib ntawm 9 qhov tseem ceeb amino acids ntawm tib neeg lub cev, tseem ceeb hauv kev tsim ntau yam cov enzymes thiab cov protein tseem ceeb. Nws kev noj ntau dhau tuaj yeem ua rau laxations, thiab nws muaj peev xwm kis tau los ntawm kev noj cov tshuaj cov khoom noj muaj protein ntau: nqaij liab, ntses, qe, khoom siv mis nyuj, asparagus, chickpeas, taum pauv thiab txiv laum huab xeeb, thiab lwm yam.
Histidine. Qhov tseem ceeb amino acid rau tsiaj (txij li fungi, kab mob thiab cov nroj tsuag tuaj yeem ua ke nws) ua tiav cov haujlwm tseem ceeb hauv kev txhim kho thiab saib xyuas cov nqaij mos noj qab haus huv, ntxiv rau myelin uas npog cov hlab ntsha. Nws tau pom hauv cov khoom lag luam mis nyuj, nqaij qaib, ntses, nqaij thiab feem ntau siv thaum raug cov hlau hnyav.
Tryptophan. Lwm qhov tseem ceeb amino acid hauv tib neeg lub cev, nws yog qhov tsim nyog rau kev tso tawm serotonin, a neurotransmitter koom nrog hauv kev pw tsaug zog thiab kev nkag siab zoo siab. Nws qhov tsis muaj nyob hauv lub cev tau txuas rau cov xwm txheej ntawm kev ntxhov siab, ntxhov siab lossis pw tsaug zog. Nws muaj nyob hauv qe, mis, nplej tag nrho, oats, hnub tim, chickpeas, noob paj noob hlis, thiab txiv tsawb, thiab lwm yam.
Lysine. Qhov tseem ceeb ntawm cov amino acid muaj nyob hauv ntau cov protein, tsim nyog rau txhua tus tsiaj, tsis tuaj yeem tsim tawm los ntawm lawv tus kheej. Nws yog qhov tseem ceeb rau kev tsim cov txheej txheem sib txuas ntawm cov pa roj carbon monoxide thiab catalysis. Nws pom muaj nyob hauv quinoa, taum pauv, taum, lentils, dej, thiab taum taum, ntawm lwm yam khoom cog.
Valine. Lwm ntawm cuaj qhov tseem ceeb amino acids hauv tib neeg lub cev, qhov tseem ceeb rau cov metabolism hauv cov leeg, qhov uas nws ua haujlwm raws li lub zog thaum muaj kev ntxhov siab thiab tswj hwm qhov sib npaug nitrogen. Nws tau los ntawm kev noj txiv tsawb, tsev cheese, qhob noom xim kasfes, cov txiv hmab txiv ntoo liab thiab cov txuj lom me me.
Folic acid. Paub tias yog vitamin B9, nws yog qhov tseem ceeb hauv tib neeg lub cev los tsim cov qauv protein thiab rau hemoglobin, cov khoom uas tso cai thauj cov pa oxygen hauv cov ntshav. Nws pom muaj nyob hauv cov noob taum (taum pauv, lentils, ntawm lwm tus), zaub nplooj ntsuab (zaub ntsuab), hauv taum pauv, taum, txiv ntseej thiab nplej.
Pantothenic acid. Kuj tseem hu ua vitamin B5, nws yog cov dej-sib xyaw ua ke ntawm qhov tseem ceeb hauv kev zom zaub mov thiab ua ke cov carbohydrates, cov protein, thiab cov rog. Hmoov zoo, muaj cov tshuaj me me ntawm cov vitamins no yuav luag txhua cov khoom noj, txawm hais tias nws muaj ntau dua hauv cov nplej tag nrho, legumes, npias poov xab, muaj koob muaj npe jelly, qe thiab nqaij.
Thiamine. Vitamin B1, ib feem ntawm cov vitamin B complex, yog dej-soluble thiab insoluble hauv cawv, nws yog qhov tsim nyog hauv kev noj zaub mov txhua hnub ntawm yuav luag txhua lub vertebrates. Nws txoj kev nqus tau tshwm sim hauv txoj hnyuv me, txhawb nqa los ntawm vitamin C thiab folic acid, tab sis cuam tshuam los ntawm qhov muaj cawv cawv. Nws muaj nyob hauv cov noob taum, cov poov xab, cov nplej tag nrho, pob kws, txiv ntseej, qe, nqaij liab, qos yaj ywm, noob hnav, thiab lwm yam.
Riboflavin. Lwm cov vitamins ntawm B complex, B2. Nws koom nrog pab pawg ntawm cov xim daj daj uas paub tias yog flavins, tam sim no muaj nyob hauv cov khoom lag luam mis nyuj, cheese, legumes, zaub nplooj ntsuab thiab nqaij tsiaj. Nws yog qhov tseem ceeb rau ntawm daim tawv nqaij, lub qhov muag ntawm lub qhov muag thiab cov hnoos qeev ntawm lub cev.
Toj. Qhov tseem ceeb ntawm cov as -ham, soluble hauv dejNws yog ib txwm ua pawg nrog cov vitamins B. Nws tuaj yeem siv tau hauv qe, nqaij tsiaj, cod, nqaij qaib tsis muaj tawv nqaij, txiv kab ntxwv qaub, quinoa, taum paj, taum liab, txiv laum huab xeeb lossis almonds, thiab lwm yam.
Vitamin D. Paub tias yog calciferol lossis antirachitic, nws yog lub luag haujlwm rau kev tswj hwm cov calcification ntawm cov pob txha, kev tswj hwm phosphorus thiab calcium hauv cov ntshav, ntawm lwm cov haujlwm tseem ceeb. Nws qhov kev tsis muaj peev xwm tau txuas rau pob txha thiab rickets, thiab cov neeg tsis noj nqaij feem ntau ceeb toom rau nws cov zaub mov tsis txaus. Nws muaj nyob hauv cov kua mis muaj zog, nceb lossis nceb, kua kua txiv thiab cov nplej uas muaj ntau ntxiv, tab sis nws kuj tseem tuaj yeem sib xyaw ua ke me me los ntawm daim tawv nqaij mus rau lub hnub.
Vitamin E. Cov tshuaj tiv thaiv kab mob muaj zog, ib feem ntawm qhov tseem ceeb ntawm cov ntshav hemoglobin, muaj nyob hauv ntau cov zaub mov cog, xws li hazelnuts, almonds, zaub ntsuab, zaub paj, zaub paj qoob, ua rau cov poov xab, thiab hauv zaub roj xws li paj noob hlis, noob hnav, lossis txiv roj roj. .
Vitamin K. Lub npe hu ua phytomenadione, nws yog cov tshuaj tiv thaiv hemorrhagic vitamin, txij li lawv yog tus yuam sij rau cov txheej txheem ntshav khov. Nws kuj tseem txhawb nqa kev tsim cov qe ntshav liab, uas nce kev thauj ntshav. Nws tsis nyob hauv lub cev yog qhov tsawg, vim nws tuaj yeem sib xyaw los ntawm qee cov kab mob hauv tib neeg txoj hnyuv, tab sis nws kuj tuaj yeem suav nrog ntau ntxiv los ntawm kev noj cov nplooj ntsuab ntsuab.
B12 vitamins. Xa mus rau cobalamin, vim nws muaj cov cobalt, nws yog cov vitamins tseem ceeb rau kev ua haujlwm ntawm lub hlwb thiab lub paj hlwb, nrog rau tsim cov ntshav thiab cov protein tseem ceeb. Tsis muaj cov kab mob hu ua fungi, cog lossis tsiaj tuaj yeem ua ke cov tshuaj vitamin no: tsuas yog cov kab mob thiab cov kab mob hauv lub cev tuaj yeem ua tau, yog li tib neeg yuav tsum tau txais lawv los ntawm cov kab mob hauv lawv txoj hnyuv lossis los ntawm kev noj cov nqaij tsiaj.
Cov poov tshuaj. Sab hnub tuaj tshuaj lom neeg Nws yog cov hlau uas muaj tshuaj tiv thaiv tau zoo heev, tam sim no nyob hauv dej ntsev, thiab qhov tseem ceeb rau ntau cov txheej txheem xa hluav taws xob hauv tib neeg lub cev, nrog rau kev ruaj khov ntawm RNA thiab DNA. Nws tau siv los ntawm cov txiv hmab txiv ntoo (txiv tsawb, avocado, apricot, cherry, plum, thiab lwm yam) thiab zaub (zaub ntug hauv paus, zaub paj, beet, eggplant, zaub paj).
Hlau. Lwm qhov xim hlau, muaj ntau tshaj nyob hauv lub ntiaj teb ua kiav txhab, nws qhov tseem ceeb hauv tib neeg lub cev yog qhov tseem ceeb, txawm hais tias muaj me me. Cov qib hlau cuam tshuam ncaj qha rau cov ntshav oxygenation, nrog rau ntau yam kev hloov pauv ntawm tes. Nws tuaj yeem tau txais los ntawm kev noj nqaij liab, noob paj noob hlis, pistachios, thiab lwm yam.
Retinol. Nov yog qhov vitamin A hu ua, qhov tseem ceeb rau cov txheej txheem ntawm kev pom kev, tawv nqaij thiab mucous daim nyias nyias, tiv thaiv kab mob, embryonic kev loj hlob thiab kev loj hlob. Nws tau khaws cia hauv lub siab thiab tau tsim los ntawm beta-carotene tam sim no hauv carrots, zaub paj, zaub ntsuab, taub dag, qe, txiv duaj, tsiaj tsiaj thiab taum pauv, ntawm lwm tus.
Calcium. Lub hauv paus tsim nyog hauv kev ua kom cov pob txha thiab cov hniav, uas ua rau lawv muaj zog, nrog rau lwm yam kev ua haujlwm hauv metabolic, xws li thauj cov cell membrane. Calcium tuaj yeem noj tau hauv cov mis thiab nws cov txiaj ntsig, hauv cov zaub nplooj ntsuab (zaub ntsuab, zaub asparagus), ntxiv rau hauv cov tshuaj yej ntsuab lossis yerba phooj ywg, ntawm lwm yam khoom noj.