Cov zaub mov twg muaj vitamin A

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Nws yog qhov zoo tshaj plaws rau koj nyiam taub dag, spinach, lossis daim siab.

Vitamin A yog ib qho tseem ceeb hauv lub neej ntawm txhua tus neeg. Rau ob qho laj thawj dab tsi yog vitamin A thiab vim li cas peb xav tau nws? …

Ua ntej, peb lub cev muaj sia nyob tsis muaj nws. Cov roj-soluble compound no koom nrog ntau yam ntawm lub cev txheej txheem:

• Muab lub peev xwm rau peb pom hauv lub teeb qis. Yog tias tsis muaj vitamin A, kev tsim cov xim xim xim hauv lub retina tsis tuaj yeem ua tsis tau, yog li nws qhov tsis txaus yog ib txoj hauv kev kom tsis pom kev tsaus ntuj thiab tsaus ntuj, tshwj xeeb tshaj yog rau cov menyuam yaus.
• Ua kom muaj kev ncaj ncees ntawm cov mucous membranes. Nrog rau qhov tsis muaj vitamin, cov mucous daim nyias nyias ua nyias: nws txiav nyob rau hauv lub qhov muag, dries nyob rau hauv lub qhov ncauj, kab mob thiab kab mob yooj yim nkag mus rau hauv lub qhov ntswg.
• Accelerates kho nyob rau hauv cov ntaub ntawv ntawm daim tawv nqaij puas.
• Txhawb nqa cov ntaub so ntswg zoo thiab kev loj hlob, los ntawm lub hlwb mus rau pob txha.
• Lub luag haujlwm rau kev tiv thaiv kab mob. Hauv particular, ib qho kev thaiv, cuam tshuam nrog kev tsim cov hnoos qeev uas khaws cov microbes.
• Qhov tseem ceeb rau kev xeeb tub, vitamin A thiab pub niam mis.

Qhov thib ob, peb lub cev tsis tuaj yeem tsim cov vitamin A ntawm nws tus kheej. Tib txoj kev kom tau nws yog noj ib yam dab tsi uas muaj. Cov khoom zoo li no, uas peb tsuas tuaj yeem tau txais los ntawm sab nraud, hu ua irreplaceable.

Txhawm rau kom noj qab haus huv, koj yuav tsum tau txais vitamin A txhua hnub nrog zaub mov:

• cov menyuam yaus hnub nyoog 0 txog 13 xyoos - 300-600 mcg ntawm vitamin A;
• cov poj niam 14 xyoo thiab laus dua - 700 mcg;
• rau cov txiv neej 14 xyoo thiab laus dua - 900 mcg.

Noj cov tshuaj vitamins tsis yog ib qho kev xaiv. Kev noj tshuaj ntau dhau tuaj yeem ua rau mob hnyav dua li qhov tsis txaus. Yog li ntawd, Vitamin A (Retinoid) yog qhov zoo dua thiab muaj kev nyab xeeb dua kom tau txais los ntawm cov khoom noj.

Cia peb hais tam sim ntawd: cov zaub ntug hauv paus nto moo, uas muaj Cov Khoom Noj Khoom Noj Hauv Tebchaws rau Cov Txheej Txheem Reference Legacy Release 835 mcg ntawm vitamin A ib 100 g, nyob deb ntawm cov ntaub ntawv khaws cia hauv qhov no. Nov yog yam uas yuav tsum noj kom ntseeg tau tias koj tau txais koj cov koob tshuaj Essential txhua hnub.

Thiab cov lus ceeb toom: tsis yog, kev kho cua sov tsis txo cov ntsiab lus ntawm cov vitamin A thiab lwm cov roj-soluble compounds. Thiab qee zaum nws txawm nce.

1. Nqaij nyuj

Ib 100 g ntawm kib nqaij nyug siab muaj txog 9,000 mcg ntawm vitamin A, uas yog ntau tshaj li tus nqi txhua hnub. Tab sis kev noj tshuaj ntau dhau yuav tsis tshwm sim: cov zaub mov muaj kev nyab xeeb.

Tsis tas li ntawd, lub siab muaj protein ntau, tooj liab, hlau, folic acid thiab vitamins B2 thiab B12.

2. Nqaij npuas nqaij npuas

Vitamin A khaws cia hauv daim siab, yog li nws tsis yog qhov xav tsis thoob tias muaj ntau ntawm nws nyob rau hauv txhua yam khoom npaj rau nws lub hauv paus. Hepatic sausage yog tsis muaj kev zam: nws muaj ntau tshaj 200 mcg ib 100 g National Nutrient Database rau Standard Reference Legacy Release 4.

3. Cod siab roj

Ib tablespoon ntawm kua roj saum lub National Nutrient Database rau Standard Reference Legacy Release muaj 4,000 mcg ntawm vitamin A. Yog tias koj yuav cov roj ntses hauv cov tshuaj ntsiav, qhov concentration yuav txawv: nws tau qhia rau ntawm pob.

Tsis tas li ntawd, hom roj ntses no muab lub cev nrog cov vitamin D thiab tseem ceeb omega-3 fatty acids.

4. Lamb lub siab

Boiled los yog roasted lamb siab muaj ntau National Nutrient Database rau Standard Reference Legacy Release, 7,000 mcg ntawm Vitamin A ib 100 gram kev pab.

5. Qos yaj ywm qab zib (qab zib)

Ib tag nrho cov qos yaj ywm ci hauv tev muaj vitamin A ntau dua 1,400 mcg ntawm vitamin A.

Tab sis muaj ib tug nuance: raws li nyob rau hauv tag nrho cov zaub mov (thiab tib lub carrots), cov vitamin nyob rau hauv qos yaj ywm qab zib yog nyob rau hauv daim ntawv ntawm beta-carotene. Txhawm rau kom cov khoom no nqus tau, me ntsis roj yuav tsum tau ntxiv rau cov qos yaj ywm qab zib: piv txwv li, butter lossis qaub cream.

6. Goose siab pate

Nws muaj ntau tshaj 1,000 mcg ntawm vitamin A ib 100 g.

7. spinach

Ib qho kev pab ntawm spinach - boiled los yog khov - muaj vitamin A ntau dua li tib cov nyiaj ntawm cov carrots nyoos. Peb nco ntsoov koj tias txhawm rau kom cov beta-carotene los ntawm spinach yuav tsum tau nqus, nws yuav tsum tau noj nrog ntxiv roj.

8. Txiv lws suav

Ci los yog ncuav qab zib - xaiv qhov kev xaiv twg haum rau koj saj. Nyob rau hauv txhua rooj plaub, koj yuav tau txais me ntsis ntxiv vitamin A beta-carotene los ntawm ib qho kev pab ntawm no kho dua los ntawm carrots.