Tsis muaj leej twg tsis pub leejtwg paub tias leej niam yog ze heev rau qhov tseeb tias lawv cov menyuam noj thiab sim ua kom cov menyuam muaj txiaj ntsig zoo tsim nyog rau txoj kev loj hlob zoo. Cov kev xav tau khoom noj kom zoo ntawm tus menyuam yog txawv heev los ntawm tus neeg laus. Muaj qee yam vitamins thiab minerals uas yuav tsum tau muaj nyob hauv tus menyuam hauv kev noj haus.
1. calcium
Cov calcium yog ib qho tseem ceeb heev, vim tias nws ua lub luag haujlwm tseem ceeb hauv kev txhim kho cov pob txha thiab cov hniav. Kev txhim kho cov pob txha yuav tsum tau txhawb nyob rau theem pib, thiab rau qhov no nws tsim nyog kuaj xyuas seb cov nyiaj calcium ntau npaum li cas. Qhov zoo tshaj ntawm cov ntsiab lus no yog mis, yog li nws yuav tsum suav nrog kev noj haus ntawm tus menyuam. Tsis tas li, kev xaiv zoo yuav yog zaub ntsuab nplooj.2. Vitamin D.
Tsis tsuas yog cov calcium pab txhawb rau lub fortress ntawm cov pob txha thiab cov nqaj hlau, Vitamin D ua lub cev tseem ceeb, txij li cov menyuam lub cev tseem ceeb tshaj plaws. Cov vitamin no tseem tuaj yeem txhim kho kev noj qab haus huv ntawm kev tiv thaiv kab mob thiab cov paj hlwb thiab tuaj yeem pab tiv thaiv ntau yam kab mob. Qhov zoo tshaj plaws rau ntxiv qe qe, nceb, enriched flakes thiab almond mis mus rau cov khoom noj.
3. Telicol
Cov fiber yog qhov tseem ceeb tshaj plaws rau kev zom thiab kev noj qab haus huv ntawm cov hnyuv ntawm cov laus thiab cov menyuam yaus. Cov khoom lag luam nplua nuj hauv fiber kuj muaj lwm cov vitamins thiab minerals, thiab yog li ntawd lawv yog qhov tseem ceeb rau cov menyuam yaus. Nws nplua nuj nyob hauv ntau cov txiv hmab txiv ntoo thiab zaub, thiab tshwj xeeb yog cov txiv tsawb, carrots, zaub ntsuab, legumes thiab cereals.4. Vitamin B.
Vitamin B yog lwm cov tshuaj vitamin tseem ceeb rau menyuam yaus, qhov no tshwj xeeb tshaj yog qhov muaj peev xwm ntawm Vitamin B12. Nws yog qhov tseem ceeb heev rau cov metabolism, lub zog, kev noj qab haus huv thiab lub paj hlwb. Vitamin B12 yog ib txwm muaj nyob rau hauv cov tsiaj txhu tsiaj, xws li ntses, nqaij, qe, noog thiab khoom noj mis thiab cov mis thiab cov mis thiab mis thiab cov mis thiab cov mis thiab mis thiab cov mis thiab mis thiab cov mis thiab cov mis thiab mis nyuj. Rau cov neeg tsis huv thiab cov menyuam yaus, koj tuaj yeem xaiv cov khoom sib xyaw thiab cov khoom noj mis nyuj.
5. Hlau
Hlau pab nqa cov pa oxygen thoob plaws lub cev. Nws muab lub zog rau erythrocytes nqa ntshav, thiab hlau tsis txaus hauv cov menyuam yaus tuaj yeem ua rau ntau yam teeb meem. Qee qhov zoo ntawm cov hlau - tofu, casws, enriched cereals, taum thiab lentils, muaj nplej, ntxiv rau cov zaub nplooj ntsuab ntsuab.