Txais Kev Noj Qab Haus Huv
Kev Hlub, Kev Noj Qab Haus Huv, thiab Kev Ua Neej Yug Zog
Txhua lub neej muaj nqe. Txawm tias muaj ntau billions tus tsiaj txhua xyoo tau tsa li muaj nyob rau hauv cov chaw ua lag luam loj uas lawv qhov kev xav tau—thiab lawv txoj cai los ua neej nyob dawb—tau raug tsis kam. Lawv yog cov tsiaj ntse, muaj kev xav, muaj peev xwm hlub, ntshai, thiab muaj kev xav. Tab sis tsis yog kev hlub, tab sis kev ntxhob ntxhis, kev ua phem, thiab ib lub cev uas pom lawv yog cov khoom lag luam.
Xaiv ib txoj kev ua neej tsis muaj tsiaj yog ib qho kev ua siab ntev. Nws yog ib txoj hauv kev hais tias: lawv tsis yog peb cov khoom siv. Los ntawm kev hloov cov nqaij, mis nyuj, thiab qe nrog cov khoom tsis muaj tsiaj, koj sawv cev rau cov tsiaj - tsis kam txhawb nqa kev lag luam tsim los ntawm kev txom nyem.
Tab sis qhov cuam tshuam tsis xaus qhov ntawd. Ib tug noj zaub mov nourishes koj lub cev nrog lub zog ntshiab ntawm cov txiv hmab txiv ntoo, zaub, legumes, grains, txiv nuts, thiab noob. Nws txhawb koj kev noj qab nyob zoo, txo koj ib puag ncig ib puag ncig, thiab ua kom koj txoj kev xaiv nrog koj qhov tseem ceeb tshaj plaws: kev hlub, kev ncaj ncees, thiab sustainability.
Hloov mus rau ib txoj kev ua neej tsis muaj tsiaj tsis tas yuav ua rau muaj kev ntxhov siab - nws pib nrog me me, kev npaj ua ntej. Koj tsis xav tau kev zoo tag. Koj tsuas yog xav tau pib xwb.
Xav tau kev pab? Koj tsis nyob ib leeg. Muav taus neeg txhua hnub hloov pauv. Ua raws cov txheej txheem, koom nrog cov neeg noj zaub mov, thiab nyob xav. Txoj kev no yog koj li thiab txhua kauj ruam koj ua muaj tseeb.
Mus rau cov zaub mov tsis yog txog kev txwv. Nws yog txog kev tshawb nrhiav.
Cia no ua koj pib.
Cov Kauj Ruam los ua kom tiav cov khoom noj tsis muaj tsiaj
Paub Koj “Vim Li Cas”
Nkag siab koj qhov kev txhawb zog: kev noj qab haus huv, kev noj qab haus huv tsiaj, lossis ib puag ncig. Muaj ib qho laj thawj kom meej pab koj kom nyob twb ua tib thiab ntse.
Kev kawm txog kev noj zaub mov
Kawm tias yuav ua li cas kom tau cov khoom noj uas muaj cov protein, hlau, calcium, B12, thiab omega-3. Cov khoom noj uas zoo rau cov neeg noj zaub mov muaj legumes, txiv ntseej, noob, zaub ntsuab, ntxaij hmoov—thiab tej zaum yuav muaj cov vitamins ntxiv.
Hloov Mus
Pib los ntawm kev txiav cov nqaij liab, tom qab ntawd cov qaib thiab cov ntses. Tom qab, tshem tawm cov qe thiab cov mis nyuj - lossis mus ib zaug ib zaug (xws li pib nrog cov zaub mov tsis muaj nqaij noj nrawm). Txav ntawm koj tus kheej tus nrawm - qeeb hloov yog tseem kev vam meej.
Nrhiav tau cov khoom noj uas tsis muaj cov tsiaj
Sim noj cov mis nyuj tsis muaj tsiaj (oat, almond, soy), cov phooj ywg tsis muaj tsiaj, tofu, tempeh, thiab cov nqaij hloov. Tshawb nrhiav cov zaub mov tsis muaj tsiaj thiab rov ua koj cov khoom noj nyiam yam tsis muaj cov khoom lag luam tsiaj.
Ua kom koj qhov chaw nyob tsis muaj tsiaj
Khaws koj lub chav ntsha nrog cov khoom noj zaub mov tseem ceeb. Hloov mus rau cov khoom tuag-dawb, cov khoom siv tau zoo, cov khoom tuag-dawb, thiab cov khaub ncaws yog koj xav mus dhau zaub mov.
Tau Kev Pab & Muaj Kev Siab Zoo rau Koj Tus Kheej
Ua raws li cov neeg nyob hauv cov zaub mov, cov neeg muaj feem xyuam, lossis cov pawg sib tham. Tsis txhob txhawj yog tias koj ua yuam kev - tsis muaj leej twg zoo tag. Kev vam meej yog qhov zoo dua li kev ua kom zoo tag.
Cov lus qhia rau kev noj zaub mov kom noj qab nyob zoo
Cov khoom noj uas peb tso rau hauv peb lub cev muaj tseeb - tsis yog rau peb txoj kev noj qab nyob zoo, tab sis rau peb lub zog, kev tsom, thiab kev noj qab nyob zoo ntev. Ib tug noj zaub mov kom zoo muaj peev xwm muab tag nrho cov khoom noj uas koj lub cev xav tau. Nov yog yuav ua li cas ua kom raug:
Siv ntau yam zaub mov zoo nkauj thiab zaub rau hauv koj noj mov. Txhua pawg xim muaj cov khoom xyaw zoo, vitamins, thiab phytonutrients uas txhawb nqa ntau yam ntawm koj kev noj qab haus huv.
Cov txiv hmab txiv ntoo muaj fiber ntau, dej, thiab cov vitamins tseem ceeb xws li vitamin C thiab potassium. Noj zaub mov ntawm txiv apples, berries, txiv bananas, lossis txiv oranges thoob plaws lub limtiam rau lub zog ntshiab thiab kev tiv thaiv kab mob.
Cov fiber ntau pab txhawb kev zom zaub mov, sib txawv cov ntshav qab zib, thiab pab koj xav tias puv ntev dua. Cov taum, cov ntxaij hmoov, lentils, zaub, thiab noob yog cov khoom siv zoo ntawm cov fiber ntau hauv cov zaub mov tsis muaj tsiaj.
Koj tsis xav tau cov mis nyos kom tau cov calcium. Cov zaub ntsuab xim ntsuab (xws li kale thiab bok choy), cov mis nyos uas muaj cov vitamins ntxiv, tofu, txiv alm, thiab cov noob sesame yog cov khoom noj uas zoo rau cov neeg noj zaub mov.
Cov protein yog qhov tseem ceeb rau kev kho cov leeg nqaij thiab kev noj qab haus huv. Noj ntau yam ntawm cov taum, lentils, chickpeas, quinoa, tofu, tempeh, seitan, thiab cov txiv ntseej kom tau txais koj cov protein txhua hnub.
Vitamin B12 tsis pom nyob rau hauv cov nroj tsuag, yog li nws yuav tsum tau noj cov khoom noj uas muaj cov vitamins no los sis haus cov tshuaj vitamins B12 kom muaj kev noj qab haus huv.
Hloov Qhov No Nrog Qhov No ...
Almond mis, oat mis, soy mis, cashew mis
Lentils, chickpeas, dub beans, tofu, tempeh, seitan, textured soy
Cov khoom noj khoom haus no ua los ntawm cov txiv ntseej (cashew, almond), soy cheese, nutritional yeast
Cov khoom noj khoom haus no ua los ntawm cov mis nyos, cashews, los sis coconut
Coconut mis nyos, taum mis nyos, soy mis nyos, oat mis nyos
Cov khoom noj tsis yog mis nyuj (coconut mis nyuj, almond mis nyuj, oat mis nyuj)
Vegan zaub roj (nroj tsuag roj), coconut roj, txiv roj, txiv roj
Cov khoom noj ua los ntawm cov taum hais, hmoov pob txha, itchy potatoes, JUST Egg (mung taum)
Flax qe, chia qe, applesauce, mashed txiv banana, aquafaba (chickpea brine)
Maple syrup, agave nectar, hnub syrup
Nrhiav Cov Khoom Noj Tsiaj Tsua
Kev Noj Qab Haus Huv, Kev Ua Neej Yug Zog & Kev Hlub
Kev hloov mus rau kev noj tsiaj tsis txhais tau tias koj yuav tso tseg qab zib, ntau yam, lossis kev txaus siab. Tiag tiag, nws yog sijhawm los tshawb nrhiav ib lub ntiaj teb noj mov zoo nkauj, ntau yam, uas zoo dua rau koj kev noj qab haus huv, tsiaj, thiab lub ntiaj teb.
Txawm koj ua mov hauv tsev los yog noj sab nraud, muaj ntau yam kev xaiv noj tsiaj uas haum txhua hom qab thiab kev ua neej.
Ua zaub mov hauv tsev yog qhov yooj yim tshaj plaws. Los ntawm cov curries thiab pastas mus rau cov zaub mov tshiab thiab cov kua ntsim, cov kev muaj peev xwm tsis muaj qhov kawg. Tsom mus rau cov khoom noj tag nrho xws li cov nplej, cov taum, cov zaub, cov txiv hmab txiv ntoo, cov txiv ntseej, thiab cov noob thiab sim nrog cov khoom noj zaub mov rau cov nqaij, cov mis nyim, thiab qe.
Ntau lub tsev noj mov tam sim no muaj vegan lossis cov zaub mov, uas tau muab cim kom meej thiab muaj nqai loj. Txawm tias koj tab tom noj ib ce lossis noj hauv zos, tsis txhob tsis txhob nug cov zaub mov hloov pauv - ntau qhov chaw zoo siab rau kev ua.
Nrhiav cov khoom noj tshiab yog ib feem ntawm kev xyiv fab ntawm kev hloov mus rau cov khoom noj tsis muaj tsiaj. Ua siab xav, sim cov khoom tshiab, thiab nrhiav seb qhov kev hlub yuav zoo li cas.
GlobalData tau tshaj tawm tias 70% ntawm cov neeg nyob hauv ntiaj teb no yog txo lossis tshem tawm lawv cov nqaij noj. Qhov kev hloov pauv no yog tsav los ntawm ntau yam, nrog rau kev txhawj xeeb txog kev noj qab nyob zoo, tsiaj kev noj qab nyob zoo, thiab kev cuam tshuam ib puag ncig ntawm cov nqaij tsim.
Noj Zoo: Phau Qhia & Cov Lus Qhia
Chaw muag khoom phau ntawv
Kawm tias yuav xaiv cov khoom noj uas tsis muaj kev ua phem, muaj kev ruaj khov, thiab muaj nqi zog nrog kev yooj yim.
Noj mov thiab zaub mov
Nrhiav cov zaub mov nroj tsuag qab thiab yooj yim rau txhua zaub mov.
Cov Lus Qhia thiab Kev hloov pauv
Tau cov lus qhia pab tau kom koj hloov mus rau hom noj zaub mov.
Cov neeg noj zaub mov puas xav tau cov tshuaj ntxiv?
Kev noj zaub mov kom zoo: Cov tshuaj ntxiv rau kev noj zaub mov kom zoo
Kev noj zaub mov zoo kom zoo nkauj tuaj yeem muab yuav luag txhua yam khoom noj uas koj lub cev xav tau thiab feem ntau noj qab haus huv dua li kev noj zaub mov Western uas suav nrog nqaij, ntses, qe, thiab mis nyuj. Cov neeg ua raws li kev noj zaub mov muaj zog ntau dua, antioxidants, thiab cov khoom siv tau zoo. Txawm li cas los xij, muaj ob peb yam khoom noj uas ob leeg noj zaub mov thiab cov neeg tsis noj zaub mov yuav tsum tau them sai sai, suav nrog vitamin B12, vitamin D, thiab iodine. Txij li thaum vitamin B12 feem ntau pom muaj nyob rau hauv cov khoom noj tsiaj, cov neeg noj zaub mov yuav tsum tau noj cov khoom noj muaj ntxiv lossis ntxiv. Vitamin D theem yuav tsawg vim muaj tsawg lub hnub ci, thiab iodine noj yuav tsis txaus tsis muaj cov khoom noj xws li iodised ntsev los yog seaweed.
Omega-3 fatty acids yog lwm yam khoom noj tseem ceeb rau kev txiav txim siab. Thaum cov khoom noj uas muaj los ntawm cov nroj tsuag muab ALA, lub cev hloov mus rau EPA thiab DHA yog txwv, yog li qee cov neeg ua raws li cov noj nroj tsuag yuav tau txais txiaj ntsig los ntawm algae-raws li ntxiv. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov qib qis ntawm cov vitamin D, iodine, thiab omega-3 yog ib txwm muaj nyob rau hauv cov pejxeem, tsis yog cov neeg noj zaub mov nroj tsuag xwb. Yog li ntawd, kev saib xyuas kev noj haus thiab siv cov khoom noj ntxiv lossis cov khoom noj muaj ntxiv thaum xav tau tuaj yeem pab txhua tus neeg kom muaj kev noj qab haus huv zoo.
B12 yog qhov tseem ceeb—thiab yooj yim tau.
Feem ntau cov neeg noj zaub mov xav tau B12 ntxiv, tab sis qhov ntawd tsis yog qhov tshwj xeeb. Ntau tus neeg, tsis hais txog kev noj zaub mov, muaj tsawg hauv B12. Niaj hnub no cov nqaij muaj B12 tsawg dua li qhov nws ib zaug ua - feem ntau vim cov tsiaj muaj lawm tau muab ntxiv. Yog li cas tsis hlaiv nws tus neeg nruab nrab thiab noj koj tus kheej?
Txhua hnub B12: Yam koj yuav tsum paub
Cov neeg laus feem ntau xav tau cov vitamin B12 tsawg heev, tab sis tsis yog tag nrho nws thiaj li nqus tau - tshwj xeeb los ntawm cov khoom noj ntxiv. Qhov ntawd yog vim li cas cov kws tshaj lij qhia kom noj ib qho ntxiv ntawm 50 micrograms txhua hnub, lossis 2,000 micrograms txhua lub lim tiam. Koj tuaj yeem suav nrog cov khoom noj uas muaj B12 - xws li mis nyuj los ntawm cov nroj tsuag, nutritional yeast, cov khoom noj khoom haus ntxov, thiab cov khoom noj khoom haus. Txawm tias cov lus qhia raug cai qhia kom tsawg li 1.5 txog 4 micrograms ib hnub, ntau tus kws kho mob pom zoo kom muaj ntau dua (4-20 micrograms) txhawm rau kom muaj kev nqus tau zoo thiab tiv thaiv kev tsis txaus. B12 yog dej-soluble, yog li qhov ntxiv yog excreted los ntawm lub cev, ua rau kom muaj kev noj haus tsis tu ncua muaj kev nyab xeeb thiab tseem ceeb.
Puas Vim Peb Yuav B12?
Vitamin B12 pab txhawb lub cev kom muaj zog los ntawm cov zaub mov, txhawb nqa kev noj qab haus huv ntawm cov hlab ntsha, kev tsim cov ntshav liab, kev tsim DNA, thiab ua haujlwm nrog folic acid los txhim kho kev siv hlau, kev tiv thaiv kab mob, thiab kev xav. B12 yog cov khoom lag luam los ntawm cov kab mob hauv av. Yav dhau los, tib neeg (thiab tsiaj) tau txais los ntawm cov khoom tsis ntxuav. Hnub no, kev tu kom huv ntu zus txhais tau tias peb yuav tsum tau txais los ntawm cov khoom noj muaj ntxiv lossis ntxiv. Txawm tias cov tsiaj nyob hauv tebchaws no kuj tau txais B12 los ntawm kev ntxiv kev noj haus — yog li nws zoo dua kom hla dhau tus neeg nruab nrab. Txawm hais tias lub cev tsuas xav tau me me, kev noj haus tsis tu ncua yog qhov tseem ceeb. Cov koob tshuaj ntau (txog 2,000 mcg ib hnub) suav tias muaj kev nyab xeeb. Txawm li cas los xij, kev nqus tuaj yeem cuam tshuam los ntawm qee yam tshuaj (xws li Metformin lossis PPIs), haus luam yeeb, lossis mob.
Kuv puas yuav tau ntxiv?
Yog - B12 ntxiv yog pom zoo rau cov neeg tsis noj nqaij thiab txhua tus neeg muaj hnub nyoog tshaj 50 xyoo, vim tias kev nqus tau poob qis nrog hnub nyoog. Kev siv cov ntxiv pab tiv thaiv tsis txaus.
Cov tsos mob ntawm B12 Tsis Txaus
Cov tsos mob yuav muaj xws li qaug zog, tsis muaj zog, cov kev xav tsis zoo, cov leeg tsis muaj zog, kev nyuaj siab, thiab kev nco lossis kev xav tsis zoo. B12 tsis txaus kuj ua rau cov homocysteine ntau ntxiv, nce kev pheej hmoo ntawm cov kab mob plawv. Yog tias muaj kev txhawj xeeb, sab laj nrog kws kho mob rau kev kuaj yooj yim — nws yooj yim kho tau nrog cov khoom noj ntxiv lossis kev txhaj tshuaj.
Cov Qhov Zoo Tshaj Plaws ntawm Cov Khoom Noj Raws Li B12
Cov khoom noj uas ntsib nrog cov vitamins B12 los ntawm cov zaub mov suav nrog cov khoom noj ntxiv xws li nutritional yeast, yeast extracts, mis nyuj los ntawm cov zaub mov, cov khoom noj khoom haus, cov khoom noj khoom haus rau nqaij hnub, thiab margarine. Ib txwm xyuas cov ntawv kom ntseeg tau tias lawv yog B12-fortified - thiab nco ntsoov, cov tshuaj ntxiv tseem ceeb heev!
Kev Qhia Ntxiv
- Benham AJ, Gallegos D, Hanna KL thiab lwm tus. 2022. Vitamin B12 Supplementation Adequacy hauv Australian Vegan Cov Kws Kho Mob. Cov khoom noj khoom haus. 14 (22) 4781.
- Campdesuner V, Teklie Y, Alkayali T thiab lwm tus. 2020. Nitrous Oxide-Induced Vitamin B12 Deficiency Ua rau Myelopathy. Cureus. 12 (7) e9088.
- Fang H, Kang J thiab Zhang D. 2017. Microbial zus tsim ntawm vitamin B12: kev tshuaj xyuas thiab yav tom ntej perspectives. Microbial Cell Factories. 16 (1) 15.
- Marques de Brito B, Campos VM, Neves FJ thiab lwm tus. 2023. Cov khoom noj uas muaj Vitamin B12 tsis yog los ntawm tsiaj: kev tshuaj xyuas zoo. Critical Reviews in Food Science and Nutrition. 63 (26) 7853-7867.
- Rizzo G, Laganà AS, Rapisarda AM thiab lwm. 2016 Vitamin B12 ntawm Vegetarians: Xwm, Kev Ntsuam Xyuas thiab Kev Ntxiv. Cov khoom noj. 8 (12) 767.
- Sobczyńska-Malefora A, Delvin E, McCaddon A thiab lwm tus. 2021. Vitamin B12 muaj nyob rau hauv kev noj qab haus huv thiab kab mob: kev tshuaj xyuas qhov tseeb. Kev kuaj mob ntawm qhov tsis muaj thiab tsis txaus - qhov teeb meem hauv chaw kho mob thiab kuaj mob. Kev Tshuaj Xyuas Tsev Kuaj Mob Hauv Chaw Kho Mob. 58 (6) 399-429.
- Watanabe F thiab Bito T. 2018. Vitamin B12 qhov chaw thiab microbial kev sib cuam tshuam. Experimental Biology thiab Medicine (Maywood). 243 (2) 148-158.
- Temova Rakuša Ž, Roškar R, Hickey N thiab lwm tus. 2022. Vitamin B12 hauv Cov Khoom Noj, Cov Khoom Noj Ntxiv, thiab Tshuaj - Kev Tshawb Fawb Txog Nws Lub Neeg Ua Haujlwm thiab Cov Khoom Muaj Nqis nrog rau Kev Ntsuas Ntawm Nws Stability. Molecules. 28 (1) 240.
Vim Li Cas Vitamin D Thiaj Tseem Ceeb - thiab Yuav Koj Thiaj Tau Li Cas?
Vitamin D pab lub cev nqus calcium, txhawb kev tiv thaiv kab mob, thiab khaws cia cov pob txha thiab cov leeg nqaij noj qab haus huv. Thaum peb tuaj yeem ua tau los ntawm kev tshav ntuj, cov xwm txheej zoo li qhov chaw, xim ntawm daim tawv nqaij, lub sijhawm ntawm xyoo, thiab kev siv cov tshuab tshuaj tiv thaiv kab mob tuaj yeem cuam tshuam rau txoj kev no.
Koj Yuav Tau Npaum Li Cas Txhua Hnub?
Cov neeg laus feem ntau xav tau 10-20 micrograms (400-800 IU) ntawm cov vitamin D ib hnub, nyob ntawm hnub nyoog, qhov chaw nyob thiab hnub ci. Thaum lub caij nplooj zeeg thiab lub caij ntuj no - lossis yog koj muaj tsawg lub hnub ci - nws raug pom zoo kom noj ib qho ntxiv txhua hnub ntawm 10 micrograms (400 IU). Cov neeg uas muaj tawv nqaij tsaus, cov laus, lossis cov neeg npog lawv cov tawv nqaij yuav xav tau txhua xyoo.
Vim Li Cas Peb Thiaj Xav Tau Vitamin D?
Vitamin D yog qhov tseem ceeb rau kev tswj kom muaj pob txha noj qab haus huv, cov hniav, thiab cov leeg nqaij los ntawm kev pab lub cev nqus calcium thiab tswj cov phosphate theem. Paub tias yog "cov vitamins tshav ntuj," nws yog tsim nyob rau hauv daim tawv nqaij los ntawm kev tawm tsam rau lub tshav ntuj, tab sis cov yam ntxwv zoo li daim tawv nqaij tsaus, tshuaj tiv thaiv hnub, kev txwv tsis pub muaj tshav ntuj, thiab lub caij ua rau nws txo qis nws cov txiaj ntsig. Muaj ob hom loj: vitamin D2, uas yog ib txwm vegan, thiab D3, uas feem ntau yog los ntawm cov tsiaj tab sis kuj muaj nyob rau hauv vegan ua los ntawm cov nceb lossis lichen. Qee cov khoom noj uas yog cog tau ntxiv nrog vitamin D, tab sis nws yog ib qho tseem ceeb los xyuas cov ntawv, vim tsis yog txhua qhov ntxiv D yog vegan. Yog tias koj tsis tau txais txaus los ntawm lub tshav ntuj lossis zaub mov, vegan D2 lossis cog-based D3 ntxiv yog qhov kev xaiv ntse.
Kuv puas yuav tsum tau ntxiv?
Txawm tias koj xav tau cov vitamin D ntxiv yog nyob ntawm koj qhov kev tso tawm hnub. Yog tias koj siv sijhawm sab nraum zoov tsis tu ncua thaum lub sijhawm hnub ci dua, koj lub cev tej zaum yuav tsim tau ntau. Txawm li cas los xij, yog tias koj nyob hauv tsev, npog koj lub cev, lossis nyob hauv thaj chaw uas muaj tsawg lub hnub ci - tshwj xeeb thaum lub caij nplooj zeeg thiab lub caij ntuj no - cov ntxiv ntawm 10 micrograms (400 IU) txhua hnub yog pom zoo kom muaj kev noj qab haus huv.
Cov Qhov Zoo Tshaj Plaws ntawm Vitamin D rau cov neeg noj zaub mov
Cov khoom noj uas ntsib nrog cov vitamins D los ntawm cov zaub mov muaj tsawg, tab sis koj tuaj yeem pom nws nyob rau hauv cov khoom noj uas muaj ntxiv xws li mis nyuj los ntawm cov zaub mov, cov khoom noj khoom haus rau nqaij hnub, cov khoom noj khoom haus, thiab qee cov tshuaj txhuas txiv kab ntxwv. Cov nceg ntxwv uas raug rau lub teeb UV kuj muab cov vitamins D, feem ntau nyob rau hauv daim ntawv ntawm D2. Ib txwm xyuas cov ntawv kom ntseeg tau tias cov khoom noj muaj ntxiv, thiab thaum twg los tau, xaiv cov uas muaj npe nrog vegan-friendly vitamin D2 lossis D3 los ntawm lichen lossis algae.
Cov cim ntawm kev tsis txaus
Vitamin D tsis txaus yuav ua rau cov leeg tsis muaj zog, mob pob txha (tshwj xeeb tshaj yog nyob rau hauv cov leeg ntxla, cov leeg hauv qab, lub xub pwg, los yog lub pob txha), thiab nyob rau hauv cov menyuam yaus, nws yuav ua rau kom muaj kab mob pob txha - ib qho mob uas ua rau cov pob txha tsis zoo, anemia, thiab muaj kev pheej hmoo ntawm kev ua pa.
Kev Qhia Ntxiv
- Institute of Medicine (IOM). Cov lus qhia noj haus rau Calcium thiab Vitamin D.
- Holick, M.F. Vitamin D Deficiency. New England Journal of Medicine. 2007; 357(3):266-281.
- Munns, CF, Shaw, N., Kiely, M., thiab lwm. Kev Pom Zoo Thoob Ntiaj Teb Txog Kev Tiv Thaiv thiab Kev Tswj Xyuas Kev Noj Haiba Rickets. Journal of Clinical Endocrinology & Metabolism. 2016; 101(2):394-415.
- Pludowski, P., Holick, M.F., Pilz, S., et al. Cov vitamins D cuam tshuam rau kev noj qab haus huv ntawm cov leeg nqaij, kev tiv thaiv kab mob, kab mob autoimmune, kab mob plawv, mob qog nqaij ntshav, kev muaj menyuam, cev xeeb tub, kev noj qab nyob zoo thiab tuag - Kev tshuaj xyuas cov pov thawj tsis ntev los no. Kev tshuaj xyuas Autoimmunity. 2013; 12 (10): 976-989.
- Cashman, K.D., Dowling, K.G., Škrabáková, Z., et al. Vitamin D tsis txaus nyob Europe: kev sib kis? Lub Phau Ntawv Journal of Clinical Nutrition. 2016; 103 (4): 1033-1044.
- Harvard T.H. Chan Tsev Kawm Ntawv Qhov Chaw Kho Mob - Qhov Chaw Kho Mob: Vitamin D
- Institute of Medicine (US) Committee rau Kev Tshuaj Xyuas Dietary Reference Intakes rau Vitamin D thiab Calcium. Dietary Reference Intakes rau Calcium thiab Vitamin D. National Academies Press (US); 2011.
Qhov Tseem Ceeb ntawm Protein hauv Tib Neeg Kev Noj Qab Haus Huv thiab Kev Noj Zaub Mov
Cov protein yog qhov tseem ceeb rau kev tsim thiab kho cov ntaub so ntswg, txhawb nqa kev tiv thaiv kab mob, thiab tsim cov tshuaj enzymes thiab cov tshuaj hormones. Cov neeg laus feem ntau xav tau txog 0.8 grams ntawm cov protein ib kilogram ntawm qhov hnyav ntawm lub cev txhua hnub, nrog rau kev xav tau ntau dua rau cov neeg ncaws pob, cov poj niam cev xeeb tub, thiab cov neeg laus laus. Cov protein kom txaus yuav pab txhawb kom muaj zog zog thiab kev noj qab haus huv tag nrho, thaum qhov tsis txaus yuav ua rau tsis muaj zog thiab muaj teeb meem kev noj qab haus huv.
Koj Yuav Qhov Niaj Hnub Protein Ntau Npaum Li Cas?
Ntawm nruab nrab, cov txiv neej yuav tsum noj txog 55 grams ntawm cov protein txhua hnub, thaum cov poj niam xav tau 45 grams. Cov lus qhia tam sim no pom zoo li 0.8 grams ntawm cov protein ib kilogram ntawm qhov hnyav ib hnub. Piv txwv, ib tus poj niam nruab nrab uas hnyav 65 kilograms xav tau 52 grams ntawm cov protein txhua hnub, thaum ib tug txiv neej nquag nquag hnyav 88 kilograms xav tau 70 grams. Yog tias koj lub hom phiaj yog los tsim cov leeg, koj cov protein noj yuav tsum nce ntxiv raws li koj qib kev ua si thiab cov leeg nce siab, nrog rau cov neeg ncaws pob qib siab uas qee zaum noj txog 2 grams ib kilogram ntawm qhov hnyav txhua hnub. Cov menyuam yaus, cov hluas, thiab cov poj niam pub niam mis feem ntau xav tau me ntsis ntau dua 0.8 grams ib kilogram, tab sis qhov tseem ceeb yog suav nrog cov khoom noj protein zoo hauv koj cov zaub mov nrog rau cov carbohydrates noj qab haus huv thiab cov rog.
Peb puas tau txais txaus?
Feem ntau tus neeg nyob hauv UK noj cov protein ntau tshaj li qhov txaus. Raws li 2014 UK National Diet and Nutrition Survey, nruab nrab txhua hnub cov protein noj yog 85 grams rau cov txiv neej thiab 65 grams rau cov poj niam. Qhov no txhais tau tias feem ntau cov tib neeg tau txais tsawg kawg 130% ntawm qhov pom zoo txhua hnub, zoo tshaj li qhov tsawg kawg nkaus xav tau rau kev noj qab haus huv.
Puas yog vim li cas peb thiaj xav tau?
Cov protein yog ib feem tseem ceeb ntawm txhua lub cell hauv peb lub cev thiab yog qhov tseem ceeb rau ntau txoj haujlwm, suav nrog cov tshuaj hormone thiab lwm yam haujlwm tseem ceeb. Nws yog tsim los ntawm cov amino acids, cuaj ntawm lawv yog qhov tseem ceeb vim peb lub cev tsis tuaj yeem tsim lawv, yog li peb yuav tsum tau txais lawv los ntawm peb cov zaub mov. Cov lus dab neeg qub uas koj yuav tsum muab cov khoom noj sib txawv ntawm txhua zaug noj kom tau txais cov protein tag nrho yog qhov dhau los - noj cov zaub mov sib txawv thiab sib npaug thoob plaws hnub no ua kom koj tau txais tag nrho cov amino acids uas koj xav tau. Txawm tias cov lus thov ntawm cov khoom noj "high-protein", feem ntau cov neeg nyob hauv tebchaws sab hnub poob tiag tiag noj ntau cov protein ntau dua li xav tau, thiab cov protein tsis txaus yog qhov tsawg heev. Yog li, yog tias koj noj cov zaub mov vegan kom zoo, muaj ntau yam, cov protein yuav tsis yog qhov teeb meem.
Kuv puas yuav tsum tau ntxiv?
Tshwj tsis yog tias koj yog ib tug neeg ncaws pob ua ke lossis ua haujlwm uas xav tau kev ua haujlwm ntau, koj yuav tsis xav tau cov protein hmoov lossis ntxiv. Feem ntau cov neeg tuaj yeem ua tau raws li cov protein xav tau los ntawm kev noj zaub mov kom zoo yam tsis muaj ntxiv.
Cov khoom siv cog zoo tshaj plaws
Cov khoom noj uas muaj protein ntau yog legumes xws li lentils, chickpeas, thiab black beans; soy khoom xws li tofu thiab tempeh; cov txiv ntseej thiab noob xws li almonds, chia noob, thiab pumpkin noob; thiab cov ntxaij hmoov suav nrog quinoa, brown rice, thiab oats. Cov khoom no muab cov protein ntau thiab, thaum noj raws li ib feem ntawm kev noj zaub mov ntau, muab tag nrho cov amino acids koj lub cev xav tau.
Cov tsos mob ntawm qhov tsis txaus
Cov kab mob uas tsis muaj protein ntau yog qhov tsawg heev hauv cov tebchaws sab hnub poob thiab feem ntau tshwm sim vim kev mob lossis laus dua es tsis yog noj zaub mov. Tsuav yog koj noj zaub mov kom txaus, koj yuav tau txais cov protein txaus. Cov tsos mob ntawm qhov tsis muaj protein yuav muaj xws li tsis muaj zog, nkees, tsis muaj zog hlwb, poob cov nqaij ntshiv, thiab lub cev tiv thaiv kab mob uas ua rau muaj kab mob ntau dua. Kwashiorkor, ib hom kab mob loj uas ua rau lub plab hlaub loj, muaj ntau dua nyob rau hauv cov tebchaws txom nyem uas cov protein noj tsis txaus.
Kev Qhia Ntxiv
- World Health Organization (WHO):
Cov lus qhia thiab cov lus qhia txog cov protein xav tau thiab cov amino acids tseem ceeb, ntxhov qhov tseem ceeb ntawm kev noj cov protein kom txaus rau kev noj qab haus huv. - Tsev Kawm Ntawv Kev Ua Liaj Ua Noj Tebchaws United States (USDA) – Cov Qauv Qhia Kev Noj Qab Haus Huv Rau Cov Asmeskas
Cov qauv qhia dav dav txog kev xav tau protein txhua hnub, qhov chaw los, thiab cov lus pom zoo rau ntau pawg neeg. - Koos Ntaub Ntawv Kev Kawm (IOM) – Kev Qhia Txog Kev Noj Qab Haus Huv
Cov lus pom zoo hauv kev noj qab haus huv txog kev noj protein rau ntau hom hnub nyoog, cov poj niam muaj menyuam thiab cov poj niam tab tom los, thiab cov neeg ua si. - American Journal of Clinical Nutrition
Kev tshawb fawb tshawb xyuas txog cov protein xav tau, cov leeg nqaij synthesis, thiab cov teebmeem ntawm cov protein tsis txaus. - FAO (Food and Agriculture Organization ntawm United Nations)
Cov ntaub ntawv qhia ntxaws thiab kev tshaj tawm txog cov khoom noj zoo, cov khoom noj muaj nqaij tsis muaj, thiab cov lus qhia noj haus thoob ntiaj teb. - Nutrition Reviews thiab Advances in Nutrition Journals
Cov ntawv tshawb fawb txog cov lus dab neeg txog kev sib xyaw cov protein, cov protein noj txaus rau cov neeg noj zaub mov, thiab lub luag haujlwm ntawm cov protein hauv kev noj haus. - National Health Service (NHS) UK
Kev noj haus rau cov neeg noj zaub mov, cov tsos mob tsis txaus, thiab cov chaw, raws li cov kev tshawb fawb xws li UK National Diet thiab Nutrition Survey.
Hlau: Vim li cas Nws tseem ceeb thiab Niaj hnub Koj Yuav
Iron yog ib qho tseem ceeb mineral uas pab nqa oxygen hauv cov ntshav los ntawm cov protein hu ua hemoglobin. Nws txhawb kev tsim hluav taws xob, kev tiv thaiv kab mob, thiab kev noj qab haus huv tag nrho. Lub cev xav tau hlau los tsim cov ntshav liab thiab tiv thaiv anemia, ib qho mob uas muaj cov qog ntshav tsis txaus thiab tsis muaj zog.
Kuv yuav xav tau hlau ntau npaum li cas ib hnub?
Cov txiv neej loj hlob xav tau txog 8 mg ntawm hlau ib hnub, thaum cov poj niam loj hlob xav tau txog 18 mg vim muaj kev poob hli. Cov poj niam cev xeeb tub xav tau ntau ntxiv—nyob ib ncig ntawm 27 mg txhua hnub. Cov neeg noj zaub mov thiab cov neeg noj zaub mov yuav xav tau ntau dua vim cov hlau los ntawm cov zaub mov (non-heme) yog qhov nyuaj dua li cov hlau los ntawm cov tsiaj (heme iron).
Vim li Cas Hlau Tseem Ceeb?
Cov hlau rau lub luag haujlwm tseem ceeb yog thauj cov oxygen los ntawm cov ntsws mus rau txhua qhov ntawm lub cev. Nws kuj txhawb cov metabolism thiab kev tiv thaiv noj qab haus huv. Yog tsis muaj hlau txaus, lub cev tawv tawv los tsim cov ntshav liab kom txaus, uas ua rau cov ntshav tsis txaus hlau.
Kuv puas yuav tau ntxiv?
Tsis yog, cov zaub mov vegan kom zoo uas muaj cov khoom noj hauv qab no txhua hnub yuav them koj cov kev xav tau.
Kuv puas yuav tau ntxiv?
Cov khoom noj uas muaj cov hlau ntau tshaj plaws suav nrog cov ntxhiab los ntawm quinoa, wholemeal spaghetti, thiab wholemeal bread, nrog rau cov khoom noj uas muaj cov vitamins ntxiv. Cov taum xws li lentils, tempeh (fermented soybeans), tofu, baked beans, kidney beans, thiab peas yog cov khoom noj zoo. Cov noob xws li taub ntsais noob, sesame noob, thiab tahini (sesame noob paste) kuj muab cov hlau ntau. Tsis tas li ntawd, cov txiv hmab txiv ntoo qhuav xws li apricots thiab figs, seaweed zoo li nori, thiab cov ntxhiab ntsuab xws li kale muaj cov hlau ntau. Qee cov tshuaj ntsuab thiab tshuaj hais muaj cov hlau ntau (20-100 mg ib 100 grams); txawm tias siv tsawg, kev noj mov tsis tu ncua tuaj yeem pab txhawb rau kev noj cov hlau tag nrho. Piv txwv li, peb cov tshuaj ntsuab sib xyaw ua ke muab txog 2 mg ntawm cov hlau.
Cov cim ntawm kev tsis txaus
Cov tsos mob ntawm cov hlau tsis txaus muaj xws li qaug zog, tsis muaj zog, tawv nqaij daj, ua tsis taus pa, thiab tsis muaj zog hlwb. Kev tsis txaus ntshav tuaj yeem ua rau ntshav, uas yuav tsum tau kho mob.
Kev Qhia Ntxiv
- Kev Pabcuam Kev Noj Qab Haus Huv Ntiaj Teb (WHO) — “Kev tsis txaus ntshav hauv cov ntshav: kev ntsuam xyuas, kev tiv thaiv, thiab kev tswj hwm.”
(WHO Technical Report Series, 2001) - National Institutes of Health (NIH), Office of Dietary Supplements - Cov ntaub ntawv ntawm cov Hlau rau cov kws kho mob.
- Harvard T.H. Chan School of Public Health - Lub qhov chaw Nutrition: Hlau.
- Tsev Kho Mob Mayo - Cov ntshav tsis muaj hlau: Cov tsos mob thiab ua rau.
- Academy of Nutrition and Dietetics - Vegetarian thiab Vegan Nutrition: Cov lus pom zoo rau Iron.
- FoodData Central (USDA) - Cov Khoom Noj Cov Ntsiab Lus rau Cov Hlau Cov Ntsiab Lus Hauv Cov Khoom Noj.
Calcium: Qhov Tseem Ceeb rau Cov Pob txha thiab Tag Nrho Kev Noj Qab Haus Huv
Calcium yog ib qho tseem ceeb ntawm cov ntxhia hlau rau kev tsim thiab tu cov pob txha thiab cov hniav muaj zog. Nws kuj ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm cov leeg nqaij, kev sib txuas lus ntawm cov hlab ntsha, ntshav txhob, thiab kev tso tawm cov tshuaj hormones. Lub cev tswj xyuas cov qib calcium kom txhawb cov txheej txheem no.
Koj Yuav Qhuab Cua Ntau Li Cas Txhua Hnub?
Cov neeg laus feem ntau xav tau txog 1,000 mg ntawm cov calcium ib hnub. Cov poj niam muaj hnub nyoog tshaj 50 xyoo thiab txhua tus neeg muaj hnub nyoog tshaj 70 xyoo yuav tsum tau txais 1,200 mg txhua hnub kom tswj tau pob txha noj qab haus huv. Cov menyuam yaus thiab cov hluas nruab nrab xav tau ntawm 700 thiab 1,300 mg nyob ntawm lawv lub hnub nyoog thiab kev loj hlob xav tau. Cov poj niam cev xeeb tub thiab cov poj niam pub nqis mis kuj xav tau me ntsis ntxiv calcium los pab txhawb kev loj hlob ntawm cov pob txha rau lawv cov menyuam.
Peb puas tau txais txaus?
Feem ntau cov neeg tau txais cov calcium txaus, raws li 2017 National Diet thiab Nutrition Survey. Txawm li cas los xij, cov hluas ntiag xyuas hnub nyoog 11 txog 18 feem ntau tsis txaus, nrog rau cov ntxhais thiab cov tub ntxhais hluas tau txais tsuas yog 84-89% ntawm qhov pom zoo. Nyob ib ncig ntawm 19% cov ntxhais, 8% cov tub ntxhais hluas, thiab 8% cov poj niam muaj hnub nyoog 19 txog 64 tsis ua tau raws li cov calcium xav tau.
Puas yog vim li cas peb thiaj xav tau?
Calcium yog ib yam khoom tseem ceeb tsis yog rau cov pob txha muaj zog xwb tab sis kuj rau cov leeg nqaij ua haujlwm, cov leeg nqaij xa hluav taws xob, cov hlwb sib cuag lus, thiab cov tshuaj hormones tsim tawm. Yuav txog 99% ntawm lub cev calcium yog khaws cia rau hauv cov pob txha, uas xav tau cov vitamins D kom txaus siv tau calcium zoo. Peb cov pob txha tas li poob thiab rov tsim kho dua calcium hauv cov txheej txheem hu ua pob txha rov kho dua. Thaum noj calcium tsis tu ncua yog qhov tseem ceeb, noj ntau dua li lub cev xav tau tsis muab cov txiaj ntsig ntxiv thiab tseem ua rau muaj kev phom sij. Cov calcium ntau dhau - tshwj xeeb yog los ntawm cov khoom noj ntxiv lossis cov mis nyuj - yuav ua rau muaj kev pheej hmoo ntawm pob txha tawg thiab ua rau muaj teeb meem xws li cov zis pob zeb, tshwj xeeb yog tias noj ntau dua 2,000 mg ib hnub.
Kuv puas yuav tsum tau ntxiv?
Cov ntxiv calcium tej zaum yuav muaj me ntsis txiaj ntsig thiab yuav ua rau muaj kev phom. Lawv ua rau kom cov ntshav calcium nce siab, uas yuav ua rau cov leeg ntshav thaiv thiab ua rau muaj kev pheej hmoo mob plawv. Hauv qhov sib piv, calcium los ntawm cov zaub mov yog nqus maj mam, pab kom ruaj khov thiab txo qhov kev pheej hmoo no. Nws yog qhov zoo tshaj plawv kom tau calcium los ntawm cov noj zaub mov kom zoo thiab tsis txhob ntxiv tshwj tsis yog tus kws kho mob qhia.
Cov Nroj Tsuag Zoo Tshaj Plawv ntawm Calcium
Cov khoom noj uas muaj calcium ntau tshaj plaws suav nrog tofu (ua nrog calcium sulfate), cov khoom noj khoom haus vegan fortified (xws li Ready Brek), calcium-fortified cog mis nyuj, qhuav figs, kale, sesame noob thiab tahini, tempeh, wholemeal bread, ciab beans, butternut squash, almonds, Brazil noob, caij nplooj ntoos hlav, thiab watercress. Txawm tias spinach, chard, thiab beet greens muaj calcium ntau, lawv muaj oxalates uas txo calcium nqus. Nws yog qhov zoo dua kom tau calcium los ntawm cov khoom ntsuab xws li kale, broccoli, thiab bok choy, uas calcium yog nqus tau ob zaug zoo li los ntawm mis nyuj. Cov khoom ntsuab no kuj muab fiber, folate, hlau, thiab antioxidants - cov khoom noj uas feem ntau ploj hauv cov khoom noj mis nyuj.
Cov cim ntawm Calcium Tsis Txaus
Cov tsos mob muaj xws li cov leeg nqaij cramps los yog spasms, kev xav tsis meej, fainting, lo looj thiab tingling ntawm cov tes, ko taw, thiab ntsej muag, cov hniav tsis muaj zog, cov pob txha tsis muaj zog, cov hniav lwj, thiab qaug zog.
Kev Qhia Ntxiv
- Lub National Institutes of Health (NIH) - Cov Ntawv Qhia Txog Calcium rau Cov Kws Kho Mob
- National Diet and Nutrition Survey (NDNS), UK, 2017 Daim ntawv tshaj tawm
- Institute of Medicine (IOM), Cov Noj Qab Haus Huv rau Calcium thiab Vitamin D
- Harvard T.H. Chan Lub Tsev Kawm Ntawv Qhia Txog Kev Noj Haus - Calcium thiab Mis: Cov Txiaj Tais Rau Kev Noj Qab Haus Huv
- American Journal of Clinical Nutrition – Calcium nqus los ntawm cov khoom siv
- Mayo Clinic - Calcium Supplements: Puas Tsim Nyog?
- Lub Chaw Saib Xyuas Thoob Ntiaj Teb (WHO) - Cov Khoom Noj Tsis Muaj Nyob rau hauv Cov Ntshav Thiab Calcium Tsis Muaj
Cov roj: Ib qho khoom noj tseem ceeb rau Kev Noj Qab Haus Huv
Cov roj yog ib qho tseem ceeb macronutrient uas muab ib lub zog ntau zog thiab txhawb ntau yam tseem ceeb hauv lub cev. Nws pab nqus cov vitamins (A, D, E, thiab K), tiv thaiv lub cev, tiv thaiv lub cev, thiab tsim nyog rau cov tshuaj hormone thiab cell membrane kev ncaj ncees.
Koj Yuav Qhuav Ntau Li Cas Txhua Hnub?
Cov lus qhia tam sim no pom zoo tias tag nrho cov rog yuav tsum muab tsis ntau tshaj 33% ntawm koj cov zaub mov txhua hnub. Saturated rog yuav tsum txwv tsis pub dhau 11%, monounsaturated rog nyob ib ncig ntawm 13%, polyunsaturated rog txog 6.5%, thiab trans rog tsawg dua 2%.
Peb puas tau txais txaus?
Ntau tus neeg noj ntau dua li saturated rog ntau tshaj li pom zoo, uas yuav ua rau muaj kev pheej hmoo rau kev noj qab haus huv. Txo cov noj los ntawm kev txiav cov khoom siv tsiaj thiab cov khoom noj ua tiav pab kom sib npaug ntawm cov rog noj thiab txhawb kev noj qab haus huv zoo dua.
Puas Vim Peb Yuav Npua Rog?
Cov rog yog qhov tseem ceeb rau kev nqus cov vitamins A, D, E, thiab K, muab zog, rwb thaiv lub cev, tiv thaiv lub cev, thiab txo cov kev poob siab. Nws yog qhov calorie-ntxim ntau tshaj plaws, muab ntau tshaj ob zaug ntawm lub zog ntawm cov protein los yog carbs. Cov nroj tsuag khaws rog feem ntau nyob rau hauv cov noob (cov txiv ntseej, cov noob, soybeans) thiab qee cov txiv hmab txiv ntoo (avocado, txiv olive, coconut), thaum cov tsiaj khaws rog nyob rau hauv cov leeg, nyob rau hauv qab ntawm daim tawv nqaij, thiab nyob ib ncig ntawm lub cev.
Kuv puas yuav tsum tau ntxiv?
Ib qg noj zaub mov vegan kom zoo muaj flaxseed, hempseed, roj rapeseed, walnuts, thiab noob muab txaus omega-3s. Cov ntses tau omega-3s los ntawm plankton thiab algae, thiab qee algae tam sim no muab ob qho tib si EPA thiab DHA - muaj raws li ntxiv. Algae ntxiv yog loj hlob sustainably thiab toxin-dawb, tsis zoo li cov ntses roj, ua rau lawv zoo dua, eco-phooj ywg omega-3 qhov. Tsis txhob noj ntses muaj txiaj tsis pub rau koj txoj kev noj qab haus huv thiab ib puag ncig.
Cov khoom siv cog zoo tshaj plaws
Feem ntau cov neeg noj txaus los sis ntau heev omega-6, feem ntau tsis sib npaug lawv cov omega-3 noj. Txhawm rau txhim kho qhov sib npaug no, txwv cov roj uas muaj omega-6 ntau xws li cov roj txiv ntniaj thiab hloov mus rau cov roj txiv olive (muaj omega-9 ntau) rau kev ua noj. Ua kom muaj ntau dua omega-3 los ntawm kev ntxiv cov khoom noj uas tsis yog nqaij rau hauv koj cov zaub mov. Cov roj Flaxseed yog qhov zoo tshaj plaws uas muaj txog 2.7 grams ntawm ALA ib tug teaspoonful.
Cov tsos mob ntawm qhov tsis txaus
Kev tsis muaj cov roj ntsha tseem ceeb (EFAs) yog qhov tsis tshua muaj thiab feem ntau tshwm sim thaum lawv ua tsis muaj ntau tshaj 1-2% ntawm tag nrho cov zaub mov noj, feem ntau nyob rau hauv cov menyuam yaus uas muaj kev noj zaub mov tsis zoo. Cov tsos mob muaj xws li tawv nqaij thiab plaub hau, tawv ntoo, mob taub hau, teeb meem digestive, thiab tso zis ntau zaus. Tsawg omega-3 noj kuj tuaj yeem cuam tshuam rau tus cwj pwm, ua rau muaj kev nyuaj siab, kev ntxhov siab, teeb meem pw tsaug zog, thiab teeb meem kev kawm, thiab txuas nrog cov teeb meem neurological xws li kev nyuaj siab thiab ADHD. Feem ntau cov neeg tau txais EFAs txaus los ntawm kev noj zaub mov kom zoo nkauj nrog cov roj flaxseed, cov txiv ntseej, thiab cov noob, uas tuaj yeem kho tau sai.
Kev Qhia Ntxiv
- National Health Service (NHS), UK. “The Eatwell Guide.” NHS.uk.
- British Nutrition Foundation. “Fats: Hom thiab Kev Ua Haujlwm.” Nutrition.org.uk.
- Kev Noj Haub Noj thiab Kev Noj Zaub Mov (NDNS), UK. "Cov Khoom Noj Noj thiab Xwm Txheej." GOV.UK.
- Harvard T.H. Chan School of Public Health. “Cov rog thiab cov kua cholesterol.” Cov khoom noj haus.
- Mayo Clinic. “Omega-3 Fatty Acids.” MayoClinic.org.
- American Heart Association. “Saturated Fats.” Heart.org.
- Lub Tebchaws As Teb Kheej Organization (WHO). “Healthy Diet Fact Sheet.” WHO.int.
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). “Scientific Opinion on Dietary Reference Values for Fats.” EFSA Journal, 2010.
Iodine: Qhov tseem ceeb rau Thyroid Health thiab Metabolism
Iodine yog ib qho tseem ceeb mineral uas ua lub luag haujlwm tseem ceeb hauv kev tswj lub thyroid caj pas noj qab haus huv, uas tswj lub lub cev cov metabolism, zog zus, thiab kev loj hlob tag nrho. Nws yog qhov tseem ceeb tshwj xeeb thaum cev xeeb tub thiab me nyuam lub sijhawm ntxov los txhawb kev loj hlob ntawm lub hlwb kom zoo thiab tiv thaiv teeb meem kev noj qab haus huv cuam tshuam nrog iodine tsis txaus. Txawm nws qhov tseem ceeb, ntau tus neeg thoob ntiaj teb tseem tsis tau txais iodine txaus, ua kom paub thiab noj kom tsim nyog yog qhov tseem ceeb rau kev noj qab haus huv ntev.
Koj xav tau ntau npaum li cas ib hnub?
Cov neeg laus xav tau txog 140 micrograms ntawm cov iodine txhua hnub. Feem ntau tuaj yeem ua tau raws li qhov no los ntawm ntau yam vegan noj zaub mov uas suav nrog cov nroj nqaij hnav, ntsev iodised, thiab cov mis nyuj ntxiv.
Peb puas tau txais txaus?
UK Cov Tebchaws Sab Tswv Yim Saum Noj (SACN) ceeb toom tias kev noj iodine tsis txaus, tshwj xeeb tshaj yog thaum lub sij hawm hluas, cev xeeb tub, thiab kev loj hlob. Xyoo 2018 Kev Noj Haq Noj Saum Kev Tshawb Fawb pom tias cov me nyuam (4-10 xyoo) muaj qib qis iodine 9%, cov hluas 12%, cov laus (19-64) 14%, thiab cov laus dua 8%. Cov kev tshawb fawb xws li EPIC Oxford qhia tias cov neeg noj zaub mov feem ntau muaj iodine tsawg tshaj li lawv suav nrog seaweed, cov khoom noj muaj ntxiv, iodised ntsev, los yog ntxiv.
Puas Vim Peb Yuav Iodine?
Iodine yog ib qho tseem ceeb rau kev tsim cov tshuaj hormones uas tswj cov metabolism thiab siv zog. Nws kuj tseem ceeb rau lub hlwb thiab lub cev nervous system loj hlob hauv cov me nyuam mos thiab cov me nyuam. Cov iodine muaj nyob hauv cov nroj tsuag nyob ntawm cov av, thaum cov seaweed ntuj muaj iodine ntau - tshwj xeeb tshaj yog kelp, uas yuav tsum noj me ntsis. Iodine ntau dhau tuaj yeem cuam tshuam rau kev ua haujlwm ntawm thyroid, tab sis txog li 500 micrograms ib hnub feem ntau muaj kev nyab xeeb.
Kuv puas yuav tsum tau ntxiv?
Yog tias koj noj cov zaub mov hauv dej tsis tu ncua, siv cov ntsev iodised, thiab haus cov mis nyuj ntxiv, kev noj zaub mov vegan kom zoo yuav muab iodine txaus. Txawm li cas los xij, yog tias cov khoom noj no txwv tsis pub koj noj, kev noj ntxiv yuav tsim nyog.
Cov khoom siv cog zoo tshaj plaws
Cov nroj tsuag zoo tshaj plawv ntawm iodine yog cov zaub dej (arame, wakame, nori), iodised ntsev, thiab cov mis nyuj ntxiv. Lwm cov nroj tsuag zoo li cov nplej, kale, thiab qos yaj yob muaj iodine me me, ntau qhov sib txawv nyob ntawm cov av. Kos cov npe ntawm cov mis nyuj rau iodine, feem ntau teev nyob rau hauv potassium iodide.
Cov tsos mob ntawm qhov tsis txaus
Cov cim ntawm iodine tsis txaus suav nrog ib tug loj thyroid (goitre), qaug zog, hnyav nce, ntau kis, kev nyuaj siab, ib txwm xav tias txias, qhuav tawv nqaij, thiab plaub hau poob. Nws kuj tuaj yeem ua rau lub hlwb ntawm tus me nyuam tsis zoo.
Kev Qhia Ntxiv
- UK Scientific Advisory Committee on Nutrition (SACN) - Iodine thiab Kev Noj Qab Haus Huv
- National Diet and Nutrition Survey (NDNS), UK - 2018 Daim Ntawv Tshaj Tawm
- NHS - Iodine: Vim li cas koj thiaj li xav tau Nws thiab qhov chaw
- Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv Thoob Ntiaj Teb (WHO) - Iodine Tsis Muaj
- Lub Koom Txoos Vegan - Iodine thiab Vegan Noj
- Harvard T.H. Chan School of Public Health - Iodine
Zinc: Qhov tseem ceeb rau Kev tiv thaiv, Kho Mob, thiab Kev loj hlob
Zinc yog ib qho tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv kev saib xyuas kev noj qab haus huv ntawm lub cev tiv thaiv kab mob, txhawb kev kho qhov mob, pab cov hlwb faib tawm, thiab pab txhawb kev loj hlob thiab kev loj hlob. Nws kuj txhawb cov saj ntawm lub qhov ntswg thiab lub ntsws thiab yog qhov tseem ceeb rau cov enzyme ua haujlwm thiab DNA synthesis.
Koj xav tau ntau npaum li cas ib hnub?
Cov lus pom zoo txog kev noj zinc txawv ntawm poj niam txiv neej. Npaj txog, cov txiv neej loj xav tau txog 9.5 milligrams ntawm zinc ib hnub, thaum cov poj niam loj xav tau txog 7 milligrams ib hnub. Cov kev xav tau no yuav muaj ntau heev thaum cev xeeb tub thiab pub nqaij. Tau txais zinc txaus yog qhov tseem ceeb rau kev txhawb nqa lub cev tiv thaiv kab mob, tu cov tawv nqaij kom noj qab, pab kho qhov mob, thiab txhawb ntau lub tsev txheej txheem ntawm lub cev.
Peb puas tau txais txaus?
Raws li 2016 National Diet and Nutrition Survey, ntau tus neeg tsis tau txais txaus zinc. Qhov tsis txaus no tau pom nyob thoob plaws txhua hnub nyoog thiab ob qho tib si poj niam thiab txiv neej. Cov tub ntxhais hluas poj niam muaj qib qis tshaj plaws, nrog 22% poob qis dua qhov pom zoo, ua raws li cov tub ntxhais hluas txiv neej ntawm 17%. Txawm tias ntawm cov laus, 6% ntawm cov neeg ua haujlwm muaj hnub nyoog thiab cov txiv neej laus dua 65 muaj zinc tsis txaus.
Puas yog vim li cas peb thiaj xav tau?
Zinc yog qhov tseem ceeb rau kev loj hlob ntawm tes, enzyme muaj nuj nqi, kho qhov mob, thiab txhawb kev tiv thaiv kab mob. Nws kuj ua lub luag haujlwm tseem ceeb hauv kev ua cov khoom noj thiab txhawb kev kho qhov muag thiab txiv neej kev noj qab haus huv los ntawm kev txhim kho cov sperm suav thiab motility. Zinc theem nyob rau hauv cov nroj tsuag nyob ntawm cov av ntsiab lus, tab sis ib tug zoo-planned cog-based noj zaub mov yuav muaj peev xwm tau raws li txhua hnub xav tau. Txawm li cas los xij, cov zinc ntau ntau tuaj yeem thaiv cov tooj liab nqus, nce kev pheej hmoo ntawm cov ntshav pauv thiab pob txha teeb meem. Supplement noj yuav tsum tsis pub tshaj 25 mg ib hnub.
Kuv puas yuav tsum tau ntxiv?
Tsis yog, noj zaub mov kom zoo muaj ntau yam zinc-ntev zaub mov xws li cov ntxaij, taum, txiv ntub, noob, thiab cov khoom siv ntxiv - tuaj yeem muab txaus zinc. Txawm li cas los xij, yog tias koj noj cov khoom no tsawg yog los koj xav tau ntau dua (xws li thaum cev xeeb tub), cov khoom no yuav pab tau.
Cov khoom siv cog zoo tshaj plaws
Sab saum toj no plant-based sources ntawm zinc suav nrog tempeh (fermented soybeans), tag nrho spaghetti, tofu, quinoa, wheat germ, noob taub, lentils, couscous, tag nrho nplej nplej, cashew txiv ntub, noob sesame, thiab tahini (sesame noob paste). Muaj ntau yam ntawm cov no hauv koj cov zaub mov txhua hnub tuaj yeem pab tau koj cov zinc xav tau ib txwm.
Cov tsos mob ntawm qhov tsis txaus
Zinc tsis txaus yuav ua rau muaj teeb meem ntawm daim tawv nqaij xws li pob, tawv nqaij, thiab pob, nrog rau cov plaub hau nyias, lub cev tiv thaiv tsis muaj zog, qeeg mob qeeb, qaug zog, raws plab, tsis noj mov, lub siab tsis zoo, thiab tsis pom kev.
Kev Qhia Ntxiv
- NHS (National Health Service, UK)
Cov lus qhia txog kev noj zinc txhua hnub, cov tsos mob tsis txaus, kev kho mob, thiab cov khoom noj muaj. - Public Health England – National Diet and Nutrition Survey (NDNS), 2016
- Pab Pawg Kev Noj Qab Haus Huv British (BNF)
Cov ntaub ntawv ntxuav txog lub luag haujlwm ntawm zinc, kev noj qab haus huv uas pom zoo, kev tsis txaus, thiab cov chaw noj. - Harvard T.H. Chan Tsev Kawm Kev Noj Qab Haus Huv
Kev tshuaj xyuas tag nrho txog cov haujlwm ntawm zinc, cov kev xav tau hauv kev noj qab haus huv, kev pheej hmoo ntawm kev tsis txaus, thiab cov chaw. - Koos Kawm Ntawv Kev Kho Mob (US) ‗ Kev Piv Txwv Kev Noj Qab Haus Huv rau Zinc
Kev Qhia Ntawv Muaj Cai Ntawv txog kev xav tau zinc, kev puas tsuaj, thiab cov chaw noj zinc.
Cov yuam kev ntau pib ua
Hloov mus rau txoj kev ua neej nyob ntawm cov zaub mov yog ib kauj ruam zoo thiab muaj zog - tab sis zoo li txhua qhov kev hloov pauv, nws tuaj yeem nrog rau ob peb lub pob zeb ntawm txoj kev. Nov yog qee qhov yuam kev uas cov neeg pib tshiab feem ntau ua, thiab yuav ua li cas kom tsis txhob lawv:
Tsis Noj Ntau
Cov khoom noj uas tsis muaj tsiaj muaj tsawg dua cov zaub mov muaj zog dua li cov khoom noj tsiaj. Yog tias koj xav tias qaug zog lossis tshaib plab, koj tej zaum yuav tsis noj zaub mov txaus. Nco ntsoov suav nrog cov zaub mov txaus siab nrog ntau cov nplej, legumes, cov rog noj qab haus huv, thiab cov protein tsis muaj tsiaj.
Khij Dhau Cov Khoom Noj Tseem Ceeb
Ntau tus pib tsis pom cov khoom noj tseem ceeb thaum hloov mus rau cov zaub mov ntsuab. Thaum nws muaj peev xwm ua tau kom tau txais cov khoom noj uas koj xav tau los ntawm cov nroj tsuag, qee cov khoom noj xws li vitamin B12, hlau, omega-3, calcium, vitamin D, thiab zinc xav kom muaj kev saib xyuas tshwj xeeb.
Ua Rau Koj Tus Kheej Dhau Lawm
Hloov mus rau txoj kev ua neej nyob ntawm cov zaub mov yog ib txoj kev taug, tsis yog kev sib sib zog nqus. Yuav ua yuam kev, thiab qhov ntawd yog qhov qub. Es tsis txhob lub hom tswv yim rau kev zoo tag nrho, tsom mus rau kev vam meej. Txhua qhov kev xaiv ntawm cov zaub mov muaj tseeb, yog li yog koj nqes, kawm los ntawm nws thiab mus ntxiv nrog kev hlub - rau koj tus kheej thiab lwm tus.
Muab Kev Noj Cua Txias rau Cov Khoom Noj Vegan
Vegan tsis tas yuav txhais tau tias noj qab haus huv. Ntau cov neeg pib tshiab tso siab rau cov khoom hloov pauv nqaij, cov zaub mov khov, thiab vegan khoom noj khawm. Thaum yooj yim, cov no yuav tsum tau noj kom tsim nyog. Tsom mus rau cov khoom noj tag nrho, cov khoom siv tsawg kawg rau kev noj qab haus huv zoo.
Tsis npaj cov zaub mov ua ntej
Yog tias tsis muaj kev npaj kom zoo, nws yooj yim rau kev hloov mus rau cov khoom noj ua tiav lossis noj cov khoom tsis yog vegan. Kev siv sij hawm los npaj cov zaub mov thiab yuav khoom nrog rau kev nkag siab pab koj ua raws li txoj hauv, ua kom koj tau txais cov zaub mov kom zoo, thiab ua kom kev hloov mus rau kev noj zaub mov tsis muaj nqaij ntau dua thiab txaus siab.
Tsis Muaj Kev Sib Kev Cai Thiab Kab Lis Kev Cai
Kev hloov mus rau kev noj zaub mov tsis muaj nqaij tsis txhais tau tias yuav tsum tso tseg kev sib kev sib txuas lossis kev cai. Nrog rau kev npaj thiab qhib siab me ntsis, koj tuaj yeem noj zaub mov nrog cov phooj ywg, noj zaub mov kom tsis txhob muaj kev ntshai, thiab koom nrog kev hloov pauv ntawm kev cai - thaum tseem ua raws li koj cov txiaj ntsig thiab ua cov kev xaiv siab.
Mus rau plant-based, vim tias lub ntiaj teb noj qab haus huv, muaj zog, zoo siab, thiab muaj kev ntseeg siab hu rau koj.
Plant-Based, Vim tias Yav Tom Neeg Xav Tau Peb.
Lub cev noj qab haus huv, lub ntiaj teb huv si, thiab lub ntiaj teb zoo siab tag nrho pib ntawm peb cov jiko. Kev xaiv tsis muaj nqaij yog ib kauj ruam muaj zog rau kev txo kev txom nyem, kho kom zoo, thiab ua neej nyob nrog kev hlub.
Txoj kev noj zaub mov tsis yog hais txog zaub mov nkaus xwb - nws yog ib qho kev hu rau kev thaj yeeb, kev ncaj ncees, thiab kev yav tom ntej. Nws yog li cas peb qhia kev hwm rau lub neej, rau lub ntiaj teb, thiab rau cov tiam tom ntej.
