Taw qhia
Cov vitamins yog cov tseem ceeb organic tebchaw uas peb lub cev xav tau nyob rau hauv me me tab sis tsis tuaj yeem tsim ib txwm. Lawv ua lub luag haujlwm tseem ceeb hauv kev saib xyuas kev noj qab haus huv, txhawb kev loj hlob, thiab tiv thaiv kab mob. Muaj 13 cov vitamins uas tseem ceeb rau tib neeg kev noj qab haus huv, thiab txhua tus ntawm lawv muaj cov haujlwm tshwj xeeb hauv lub cev. Hauv tsab xov xwm no, peb yuav tham txog 13 cov vitamins, lawv cov peev txheej, thiab lawv txoj haujlwm hauv tib neeg lub cev.
Lub ntsiab 13 Vitamins
1. Vitamin A
Vitamin A yog ib qho roj-soluble vitamin uas ua lub luag haujlwm tseem ceeb hauv kev pom, kev noj qab haus huv ntawm daim tawv nqaij, thiab kev tiv thaiv kab mob. Nws pab tswj cov tawv nqaij noj qab haus huv, hniav, thiab pob txha, thiab yog qhov tseem ceeb rau kev pom kev hmo ntuj. Vitamin A muaj nyob hauv cov khoom tsiaj xws li daim siab, qe qe, thiab mis nyuj, nrog rau cov txiv hmab txiv ntoo thiab zaub xws li carrots, qos yaj ywm qab zib, thiab spinach.
2. Vitamin B1 (thiamine)
Vitamin B1, tseem hu ua thiamine, yog dej-soluble vitamin uas pab lub cev hloov zaub mov rau hauv lub zog. Nws kuj txhawb kev noj qab haus huv paj hlwb thiab cov leeg ua haujlwm. Thiamine muaj nyob rau hauv ntau yam khoom noj, nrog rau cov nqaij, ntses, tag nrho cov nplej, thiab taum.
3. Vitamin B2 (Riboflavin)
Vitamin B2, tseem hu ua riboflavin, yog ib qho tseem ceeb rau lub zog tsim, tswj cov tawv nqaij noj qab haus huv thiab qhov muag, thiab pab tsim cov qe ntshav liab. Riboflavin muaj nyob rau hauv cov khoom noj siv mis nyuj, nqaij, zaub nplooj ntsuab, thiab cov nplej muaj nplua nuj.
4. Vitamin B3 (Niacin)
Vitamin B3, tseem hu ua niacin, yog qhov tseem ceeb rau kev noj qab haus huv ntawm daim tawv nqaij, paj hlwb, thiab kev zom zaub mov, nrog rau kev hloov zaub mov rau hauv lub zog. Nws muaj nyob rau hauv ntau yam khoom noj, nrog rau nqaij, ntses, tag nrho cov nplej, thiab legumes.
5. Vitamin B5 (Pantothenic Acid)
Vitamin B5, tseem hu ua pantothenic acid, yog qhov tseem ceeb rau kev tsim lub zog thiab kev tsim cov tshuaj hormones, suav nrog cortisol. Nws muaj nyob rau hauv ntau yam khoom noj, nrog rau cov nqaij, qe, tag nrho cov nplej, thiab zaub.
6. Vitamin B6 (Pyridoxine)
Vitamin B6, tseem hu ua pyridoxine, yog qhov tseem ceeb rau kev tsim cov qe ntshav liab, lub hlwb ua haujlwm, thiab cov metabolism ntawm cov protein thiab carbohydrates. Pyridoxine muaj nyob rau hauv ntau yam khoom noj, nrog rau cov nqaij, ntses, tag nrho cov nplej, thiab txiv tsawb.
7. Vitamin B7 (Biotin)
Vitamin B7, tseem hu ua biotin, yog qhov tseem ceeb rau kev noj qab haus huv ntawm daim tawv nqaij, plaub hau, thiab rau tes, thiab pab cov metabolism hauv carbohydrates, rog, thiab cov protein. Nws muaj nyob rau hauv ntau yam khoom noj, nrog rau cov qe, daim siab, txiv ntseej, thiab tag nrho cov nplej.
8. Vitamin B9 (Folate lossis Folic Acid)
Vitamin B9, tseem hu ua folate lossis folic acid, yog qhov tseem ceeb rau kev tsim cov qe ntshav liab thiab tiv thaiv kev yug menyuam. Nws muaj nyob rau hauv ntau yam khoom noj, nrog rau cov nplooj ntsuab ntsuab, citrus txiv hmab txiv ntoo, taum, thiab fortified cereals.
9. Vitamin B12 (Cobalamin)
Vitamin B12, tseem hu ua cobalamin, yog qhov tseem ceeb rau kev tsim cov qe ntshav liab thiab kev ua haujlwm zoo ntawm lub paj hlwb. Nws muaj nyob rau hauv cov khoom tsiaj xws li nqaij, ntses, thiab khoom noj siv mis.
10. Vitamin C (Ascorbic Acid)
Vitamin C yog ib qho dej-soluble vitamin uas yog ib qho tseem ceeb rau kev tsim collagen, uas yog qhov tseem ceeb rau cov tawv nqaij noj qab haus huv thiab cov ntaub so ntswg, thiab pab txhawb kev tiv thaiv kab mob. Nws muaj nyob rau hauv ntau yam khoom noj, nrog rau citrus txiv hmab txiv ntoo, txiv lws suav, strawberries, thiab peppers.
11. Vitamin D
Vitamin D yog ib qho roj-soluble vitamin uas yog ib qho tseem ceeb rau kev nqus ntawm calcium thiab phosphorus, uas yog qhov tseem ceeb rau cov pob txha thiab cov hniav. Vitamin D muaj nyob rau hauv qee yam khoom noj, nrog rau cov ntses rog thiab cov khoom noj muaj zog, tab sis kuj tsim los ntawm lub cev thaum daim tawv nqaij raug tshav ntuj.
12. Vitamin E
Vitamin E yog ib tug fat-soluble vitamin uas ua raws li ib tug antioxidant, tiv thaiv lub cev los ntawm kev puas tsuaj los ntawm dawb radicals. Nws tseem yog ib qho tseem ceeb rau kev noj qab haus huv ntawm daim tawv nqaij thiab qhov muag, thiab txhawb kev tiv thaiv kab mob. Vitamin E muaj nyob rau hauv ntau yam khoom noj, nrog rau txiv ntseej, noob, thiab nplooj ntsuab ntsuab.
13. Vitamin K
Vitamin K yog ib qho tseem ceeb rau cov ntshav txhaws thiab pob txha noj qab haus huv. Nws pom muaj nyob hauv nplooj ntsuab ntsuab, xws li spinach thiab kale, nrog rau qee cov roj zaub.
Xaus
Vitamins ua lub luag haujlwm tseem ceeb hauv kev tswj kev noj qab haus huv thiab tiv thaiv kab mob. Muaj 13 cov vitamins tseem ceeb uas peb lub cev xav tau, thiab txhua tus ntawm lawv muaj cov haujlwm tshwj xeeb hauv lub cev. Nws yog ib qho tseem ceeb kom muaj ntau yam khoom noj hauv peb cov zaub mov kom ntseeg tau tias peb tau txais tag nrho cov vitamins thiab cov as-ham uas peb xav tau rau kev noj qab haus huv zoo. Tham nrog tus kws kho mob lossis tus kws kho mob sau npe yog tias koj muaj lus nug lossis kev txhawj xeeb txog koj qhov kev noj cov vitamin.
