10 cov khoom noj uas tuaj yeem pab txhim kho koj lub siab

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

Peb lub siab ncaj qha nyob ntawm seb peb noj dab tsi. Kev tsis txaus ntawm qee cov as-ham tuaj yeem ua rau muaj kev nyuaj siab thiab kev nyuaj siab. Lub neej hacker qhia koj yuav tsum noj dab tsi thiaj li yuav nyob tau zoo.

Noj qee yam khoom noj yog qhov tseem ceeb rau kev tsim cov neurotransmitters uas cuam tshuam rau lub siab. Nco ntsoov tias koj lub siab muaj kev nyab xeeb thiab koj tau txais cov khoom noj txaus txaus hauv qab no.

1. Tryptophan

Tryptophan yog ib qho tseem ceeb amino acid uas yog ib feem ntawm cov proteins ntawm tag nrho cov paub cov kab mob nyob. Cov amino acid no yog lub luag haujlwm rau cov txheej txheem cuam tshuam nrog kev ua haujlwm ntawm lub paj hlwb, pw tsaug zog, mus ob peb vas thiab so. Nws kuj yog ib qhov chaw ntawm serotonin, hormone ntawm kev xyiv fab. Yog tias nws tsis muaj nyob hauv lub cev, ces qhov tshwm sim ntawm kev nyuaj siab yog siab.

Cov tsos mob tsis txaus: insomnia, chim siab, ntxhov siab vim, tsis ua hauj lwm, deterioration ntawm cov hniav, overeating los yog hnyav poob. Qhov yuav tsum tau noj txhua hnub yog 1 g.

Yam khoom muaj xws li: yogurt, mis nyuj, qe, tsev cheese, chocolate, hnub, oats, nqaij liab, nqaij qaib, ntses, almonds, chickpeas, taub dag noob, sunflower noob, buckwheat, bananas thiab peanuts.

2. Magnesium

Magnesium yog ib qho tseem ceeb tshaj plaws nyob rau hauv cov xwm, uas yog ib qho tseem ceeb ntawm cov pob txha thiab cov hniav enamel. Tsis tas li ntawd, magnesium koom nrog cov txheej txheem hauv qab no: protein synthesis, metabolism ntawm qabzib, amino acids thiab rog, kis tau cov ntaub ntawv ntawm caj ces thiab paj hlwb. Ib qho tsis muaj magnesium nyob rau hauv lub cev tuaj yeem ua rau muaj kev ntxhov siab tsis tu ncua, chim siab, thiab txawm tias muaj kev puas siab puas ntsws bipolar.

Cov tsos mob tsis txaus: qaug zog tas li, qaug zog sai, tearfulness, ntxhov siab vim, cramps, nquag leeg thiab mob taub hau. Qhov xav tau ib hnub rau magnesium yog 400-500 mg.

Yam khoom muaj xws li: spinach, almonds, tsaus chocolate, taub dag noob, beets, yogurt, avocado, cashews, txiv tsawb, taum dub, oatmeal, salmon, qos yaj ywm, thiab peanuts.

3. Omega-3 fatty acids

Omega-3 yog ib pawg ntawm fatty acids uas tseem ceeb rau tib neeg lub cev uas peb tuaj yeem tau txais los ntawm cov khoom noj xwb. Omega-3 fatty acids yog lub luag haujlwm rau kev ua haujlwm ntawm lub paj hlwb thiab endocrine. Lawv kuj koom nrog hauv kev tswj lub suab ntawm cov hlab ntsha thiab tswj cov concentration ntawm cov piam thaj hauv cov ntshav.

Cov tsos mob tsis txaus: nkig rau tes, tawv nqaij qhuav, dandruff; nqhis dej tas li, ntshav siab, kev nyuaj siab, kev xav hloov thiab kev ntxhov siab. Qhov kev xav tau niaj hnub rau omega-3 yog los ntawm 1 mus rau 2.5 grams ib hnub, yog tias tsis muaj teeb meem kev noj qab haus huv.

Yam khoom muaj xws li: ntses (salmon, sardines, halibut, tuna), roj (txiv ntseej, flaxseed, pob kws, sunflower, rapeseed, soy), ceev (walnuts, pecans, almonds thiab macadamia), taum mog, taub dag, avocado, spinach.

4. Zinc

Zinc yog ib qho tseem ceeb ntawm cov kab mob uas tsim nyog rau kev ua haujlwm ib txwm ntawm cov cell hauv lub cev. Nws ua lub luag haujlwm tseem ceeb hauv kev sib txuas ntawm cov protein, yog lub luag haujlwm tswj kev ncaj ncees ntawm cov hniav thiab cov pob txha cov ntaub so ntswg, thiab rau kev ua haujlwm ntawm lub cev tsis muaj zog.

Cov tsos mob tsis txaus: pob txuv, pob dawb ntawm cov rau tes, nyias thiab nkig plaub hau, txo qis concentration, nco tsis zoo, qaug zog thiab chim siab, tsis qab los noj mov. Qhov xav tau ib hnub rau zinc yog 10-15 mg.

Yam khoom muaj xws li: oysters, crab, nqaij nyuj, nqaij nyug, nqaij npuas, yaj, cashews, almonds, taub dag noob, sunflower noob, lentils, thiab chickpeas.

5. Chrome

Chromium yog ib qho txiaj ntsig zoo uas cuam tshuam rau lub cev rog thiab carbohydrate metabolism. Nws kuj tswj cov ntshav cholesterol, normalizes ntshav siab thiab pab tshem tawm toxins los ntawm lub cev.

Cov tsos mob tsis txaus: tiv thaiv dej cawv, rog dhau, qaug zog, nce ntshav qab zib. Qhov xav tau niaj hnub rau chromium yog 0.2-0.25 mg.

Yam khoom muaj xws li: broccoli, nqaij nyuj, nqaij npuas, daim siab, mussels, oysters, brazil ceev, txiv lws suav, radishes, grapes, qe yolk, cheese, hazelnuts.

6. Hlau

Hlau yog ib qho tseem ceeb tshaj plaws ntawm cov kab mob rau tib neeg. Nws yog ib feem ntawm cov ntshav, koom nrog hauv cov protein metabolism, pab tswj kev tiv thaiv kab mob thiab cuam tshuam rau kev ua haujlwm ntawm cov thyroid caj pas.

Cov tsos mob tsis txaus: daim tawv nqaij qhuav, tsis muaj zog, qaug zog, nkig rau tes, ua tsis taus pa luv, rhiab heev rau qhov txias, digestive ntshawv siab thiab teeb meem. Qhov xav tau hlau niaj hnub yog 10 mg rau cov txiv neej thiab 18 mg rau poj niam.

Yam khoom muaj xws li: daim siab, nqaij nyuj, ntses, oysters, mussels, tsev cheese, qe, cashews, almonds, lentils, taum, spinach, tsaus qhob noom xim kasfes, beets, horseradish, txiv apples, cauliflower thiab dawb cabbage, sawv hips, avocados, hnub, peaches, pears, raisins …

7. Calcium

Calcium yog ib qho tseem ceeb macronutrient uas yog lub luag haujlwm rau cov mob ntawm cov plaub hau thiab rau tes, kev noj qab haus huv ntawm tib neeg cov pob txha thiab cov hniav. Tsis tas li ntawd, nws tswj cov ntshav siab thiab ua lub luag haujlwm rau cov ntshav txhaws.

Cov tsos mob tsis txaus: txo cov pob txha lub zog, kev noj qab haus huv ntawm cov hniav tsis zoo, spasms thiab cramps, nce irritability, deterioration ntawm daim tawv nqaij, rau tes thiab plaub hau. Calcium xav tau ib hnub yog 0.8 g.

Yam khoom muaj xws li: yogurt, tsev cheese, mis nyuj, sardines, salmon, spinach, cabbage, broccoli, txiv kab ntxwv, almonds, poppy noob, noob hnav noob, bran qhob cij.

8. Vitamin D

Peb tuaj yeem tau txais vitamin D ob qho tib si los ntawm cov khoom noj thiab thaum raug tshav ntuj ncaj qha. Cov vitamin no yog lub luag haujlwm rau kev loj hlob thiab kev loj hlob ntawm lub cev hlwb, rau kev tswj cov ntshav qabzib, thiab ua haujlwm ntawm cov hlab ntsha thiab cov leeg.

Cov tsos mob tsis txaus: tsis qab los noj mov, pw tsaug zog cuam tshuam, poob phaus, ib tug ntse deterioration nyob rau hauv lub zeem muag, fragility thiab fragility ntawm cov pob txha, nce qaug zog. Qhov nruab nrab txhua hnub yog 0.01 mg.

Yam khoom muaj xws li: nceb, ntses roj, tuna, sardines, siab, caviar, butter, qab zib, qe qe, parsley.

9. Folic acid (vitamin B9)

Folic acid koom nrog hauv kev tsim cov qe ntshav. Nws kuj tseem tsim nyog rau kev tsim cov protein molecules thiab kev saib xyuas ntawm lub cev tiv thaiv kab mob. Cov poj niam feem ntau xav tau folic acid thaum cev xeeb tub, vim nws pab tiv thaiv kev yug ntxov ntxov thiab txo qis kev nyuaj siab tom qab yug menyuam.

Cov tsos mob tsis txaus: deterioration ntawm daim tawv nqaij, insomnia, nce kev ntxhov siab thiab qaug zog, digestive teeb meem. Qhov xav tau ib hnub rau folic acid yog 1.5 mg.

Yam khoom muaj xws li: daim siab, chickpeas, lentils, avocado, beets, broccoli, spinach, asparagus, Brussels sprouts, txiv kab ntxwv, almonds, sunflower noob, ntsuab dos, peas, nceb, qos yaj ywm.

10. Pyridoxine (vitamin B6)

Vitamin B6 koom nrog hauv cov metabolism, ua kom lub cev ua haujlwm ntawm lub paj hlwb, tiv thaiv lub cev los ntawm ntau yam kab mob thiab txo qis cov roj cholesterol.

Cov tsos mob tsis txaus: insomnia, txo concentration, xeev siab, tsis qab los noj mov, tshee tes, pob txuv. Qhov xav tau niaj hnub rau vitamin B6 yog 1, 5-2, 0 mg.

Yam khoom muaj xws li: poov xab, nqaij, siab, ob lub raum, ntses, qe, legumes, qos yaj ywm, wholemeal qhob cij, txiv tsawb, cws, spinach, carrots, sunflower noob, nplej xim av, nplej bran, cauliflower, qej, asparagus.

Noj kom zoo kom tsis muaj dab tsi cuam tshuam koj lub siab.