Koj tuaj yeem xaiv cov khoom noj uas muaj cov khoom noj muaj txiaj ntsig zoo.Cov khoom noj muaj txiaj ntsig zoo yog cov piam thaj tsawg, sodium, starches, thiab cov rog tsis zoo.Lawv muaj cov vitamins thiab minerals thiab ob peb calories.Koj lub cev xav tauvitamins thiab minerals, hu ua micronutrients.Lawv tuaj yeem tiv thaiv koj tawm ntawm cov kab mob ntev.Nws yog ib txoj hauv kev kom noj cov micronutrients los ntawm cov zaub mov kom koj lub cev nqus tau lawv zoo.
Yuav ua li cas txhim kho kev noj qab haus huv
Nws yog qhov nyuaj heev kom tau txais tag nrho covvitamin thiab mineralskoj lub cev xav tau.Cov neeg Asmeskas nyiam noj cov zaub mov uas muaj calorie ntau ntau thiab tsawg micronutrients.Cov zaub mov no feem ntau muaj qab zib, ntsev, thiab rog ntau dhau.Qhov no yooj yim ua rau koj rog dhau.Nws yuav ua rau koj muaj feem cuam tshuam txog kev noj qab haus huv, xws li kab mob plawv thiab ntshav qab zib hom 2.
Raws li US Department of Agriculture (USDA), Asmeskas cov neeg laus yuav tsis tau txais cov micronutrients txaus.
| Khoom noj khoom haus | Khoom noj khoom haus |
| Calcium | Cov mis nyuj uas tsis muaj rog thiab muaj roj tsawg, cov khoom siv mis nyuj hloov, broccoli, tsaus, nplooj ntsuab, thiab sardines |
| Potassium | Txiv tsawb, cantaloupe, raisins, ceev, ntses, thiab spinach thiab lwm yam zaub ntsuab |
| Fiber ntau | Legumes (taum qhuav thiab peas), tag nrho cov khoom noj thiab bran, noob, txiv apples, strawberries, carrots, raspberries, thiab cov txiv hmab txiv ntoo thiab zaub |
| Magnesium | Spinach, taum dub, peas, thiab almonds |
| Vitamin A | Qe, mis nyuj, carrots, qos yaj ywm qab zib, thiab cantaloupe |
| Vitamin C | Txiv kab ntxwv, strawberries, txiv lws suav, kiwi, broccoli, thiab liab thiab ntsuab tswb peppers |
| Vitamin E | Avocados, txiv ntseej, noob, cov zaub mov tseem ceeb, thiab spinach thiab lwm cov nplooj ntsuab tsaus |
Cov lus nug nug koj tus kws kho mob
- Kuv yuav hloov kuv cov zaub mov li cas kom suav nrog cov khoom noj no?
- Yuav ua li cas kuv thiaj paub tias kuv muaj micronutrients txaus?
- Kuv puas tuaj yeem noj tshuaj ntxiv lossismultivitaminsua kom kuv cov as-ham?