Dab tsi vitamins muaj nyob rau hauv qos yaj ywm?|XMSD

Qos yaj ywm feem ntau tau piav qhia tsuas yog ib qho ntawm cov hmoov txhuv nplej siab, tab sis lawv kuj muaj ntau cov vitamins. Qhov tseem ceeb tshaj plaws yogvitamin C thiab vitamin B6, tom qab ntawd me me ntawm thiamin, riboflavin, niacin, pantothenic acid, thiab folate. Tus nqi tiag tiag nyob ntawm ntau yam, khaws cia keeb kwm, tev, ua, thiab ua noj.

Cov vitamins twg ua qos yaj ywm muaj?

Tsis muaj vitamin nqi rau txhua qos yaj ywm. Cov qos yaj ywm dawb, cov qos yaj ywm ci nrog daim tawv nqaij, cov qos yaj ywm hau, cov qos yaj ywm khov khov, thiab cov qos yaj ywm kib yog cov khoom noj sib txawv rau kev noj haus -cov ntaub ntawv lub hom phiaj. Txawm li cas los xij, tus qauv tseem ceeb zoo ib yam txaus los muab cov lus teb ua tau zoo.

NIH vitamin C lub rooj tso ib qho nruab nrab ci qos yaj ywm ntawm 19% ntawm Teb Chaws Asmeskas Tus Nqi Txhua Hnub. Qhov ntawd ua rau cov qos yaj ywm muaj txiaj ntsig zoo, tab sis nws tsis txhais tau tias txhua cov qos yaj ywm khoom siv tib yam. Cov khoom lag luam tam sim no lossis daim ntawv qhia khoom noj khoom haus yog qhov kev siv zoo dua rau cov khoom khov lossis cov khoom npaj.

Vitamin C tam sim no, tab sis Nws Tsis Kub Kub -Resistant

Vitamin C yog dej-soluble thiab susceptible to heat. Raws li NIH Office of Dietary Supplements, kev cia ntev ntev thiab ua noj ua haus tuaj yeem txo cov vitamin C cov ntsiab lus ntawm cov zaub mov. Qhov no ncaj qha cuam tshuam lub tswv yim tias qos yaj ywm vitamin C tiv taus ua noj.

Kev tshawb fawb piv cov qos yaj ywm ua noj kuj qhia tau hais tias kev khaws cov khoom noj tsis zoo ib yam thoob plaws hauv boiling, steaming, frying, deep-frying, and braising. Qhov tshwm sim yog cuam tshuam los ntawm kev sib cuag dej, qhov kub thiab txias, lub sijhawm, thiab kev hloov pauv ntawm cov khoom noj hnyav. Ib nqe lus yooj yim xws li "cov qos yaj ywm siav khaws tag nrho lawv cov vitamin C" yog li dav dhau.

Dab tsi txog Vitamin B6 thiab lwm cov vitamins B?

Vitamin B6 yog lwm qhov tseem ceeb ntawm cov lus teb. NIH txheeb xyuas cov qos yaj ywm thiab lwm cov zaub uas muaj hmoov txhuv nplej siab yog qhov tseem ceeb ntawm cov vitamin B6 hauv Asmeskas kev noj haus. Lub cev siv cov vitamin B6 hauv ntau cov tshuaj tiv thaiv enzyme koom nrog hauv cov metabolism, tab sis noj cov qos yaj ywm yuav tsum tsis txhob nthuav tawm raws li kev kho mob lossis kev lees paub kev noj qab haus huv.

Qos yaj ywm kuj muaj me me ntawm lwm cov vitamins B, suav nrog thiamin, riboflavin, niacin, pantothenic acid, thiab folate. Lawv lub xub ntiag tsis ua qos yaj ywm ua tiav multivitamin. Qos yaj ywm tsis muaj vitamin B12, thiab cov qos yaj ywm dawb tsis yog qhov muaj txiaj ntsig ntawm vitamin D.

Cov qos yaj ywm dawb puas muaj vitamin A ntau?

Tsis yog feem ntau. Kev lees paub txog ntau carotene lossis vitamin A tuaj yeem ua rau cov qos yaj ywm dawb dawb nrog txiv kab ntxwv - cov qos yaj ywm qab zib los yog nrog cov xim tshwj xeeb. Qos yaj ywm yog cov qoob loo sib txawv, thiab nws cov khoom noj khoom haus yuav tsum tsis txhob raug xa mus rau cov qos yaj ywm dawb lossis cov qos yaj ywm khov khov tsis muaj cov khoom lag luam - cov pov thawj tshwj xeeb.

Frozen Diced Potatoes khaws lawv cov vitamins?

Kev khov tuaj yeem pab khaws cov khoom noj uas siv tau rau kev khaws cia ntev dua, tab sis "khov" tsis yog qhov lav tias txhua cov vitamin tseem tsis hloov. Frozen diced qos yaj ywm yuav tau tev, txiav, blanched, txias, khov, khaws cia, thiab tom qab ntawd siav los ntawm tus neeg siv khoom. Txhua kauj ruam tuaj yeem cuam tshuam qhov kawg ntawm cov khoom noj khoom haus, tshwj xeeb tshaj yog rau cov vitamin C.

Qhov no yog vim li cas qhov kev sib piv ntawm cov qos yaj ywm tshiab thiab khov yuav tsum muaj lub hauv paus txhais. Ntau yam, kev sau qoob loo, lub sijhawm ua ntej khov, txheej txheem blanching, lub sijhawm cia, pob kev ncaj ncees, thiab txoj kev ua noj zaum kawg txhua yam teeb meem. Kev soj ntsuam ncaj qha los yog kev qhia txog khoom noj khoom haus tam sim no muaj kev tiv thaiv ntau dua li qhov feem pua ​​​​ntawm kev tuav pov hwm thoob ntiaj teb.

Cov qos yaj ywm khov khov yuav tsum tau muab cais tawm ntawm lub caij nyoog, coated, par-kib, lossis cov khoom npaj txhij. Ntxiv roj, sodium, txheej, kua ntses, thiab qhov loj me tuaj yeem hloov cov khoom noj khoom haus tag nrho ntau dua li qhov sib txawv ntawm cov tshiab thiab khov ib leeg.

250 grams ntawm qos yaj ywm muab tag nrho cov vitamins txhua hnub?

Tsis yog 250 g ib feem tuaj yeem pab txhawb cov vitamin C thiab vitamin B6, tab sis nws tsis muab txhua cov vitamin xav tau rau ib hnub. Qos yaj ywm muaj tsis muaj vitamin B12 thiab tsis yog ib qho kev ntseeg siab ntawm vitamin D. Cov nyiaj ntawm vitamin A, vitamin E, vitamin K, thiab folate kuj sib txawv thiab tsis txaus los ua pov thawj hu ua qos yaj ywm ua tiav vitamin qhov chaw.

Kev sib piv xws li "kaum lub sijhawm ntau vitamin C ntau dua li cov txiv apples" kuj tsis ntseeg tau tshwj tsis yog cov khoom noj, ntau yam, kev npaj, kev ua haujlwm hnyav, thiab cov ntaub ntawv tau txhais tag nrho. Qos yaj ywm thiab txiv apples muaj cov khoom noj sib txawv; tsis tas yuav tsum tau txo mus rau ib qho kev tsis txaus siab.

Ib txoj hauv kev zoo dua los piav txog kev noj zaub mov ntawm qos yaj ywm

Qos yaj ywm tuaj yeem yog ib feem ntawm kev noj zaub mov ntau thiab tuaj yeem pab txhawb cov vitamin C, vitamin B6, potassium, carbohydrate, thiab qee cov fiber ntau. Cov lus piav qhia luv luv no muaj txiaj ntsig zoo, raug, thiab siv tau yooj yim dua li kev thov tias ib qho khoom noj muab txhua cov vitamin los yog khoom noj khoom haus zoo dua rau ntau yam zaub thiab txiv hmab txiv ntoo tsis sib xws.

Dab tsi cov neeg yuav khoom yuav tsum txheeb xyuas rau cov qos yaj ywm khov khov

Rau kev pabcuam zaub mov, khw muag khoom, lossis kev tsim khoom, kev noj zaub mov ntawm qos yaj ywm tsuas yog qhov pib. Cov neeg yuav khoom yuav tsum thov cov lus qhia tshwj xeeb rau cov khoom khov khov tiag tiag, suav nrog cov qos yaj ywm ntau yam uas cuam tshuam, txiav qhov loj me, tev txheej txheem, blanching lossis ua ntej -kev kho ua noj, ntxiv cov khoom xyaw, thiab cov lus tshaj tawm khoom noj khoom haus siv rau lub khw muag khoom.

Ntawm XMSD, peb pom zoo kom paub meej tias cov khoom puas yog dawb los yog seasoned, yuav ua li cas nws yog npaj kom siav, thiab qhov kev pab cuam yuav tshwm sim ntawm daim ntawv lo. Txiav qhov sib xws cuam tshuam rau kev npaj thiab kev tswj xyuas ib feem, thaum ua tiav keeb kwm thiab daim ntawv qhia zaum kawg cuam tshuam rau cov ntsiab lus ntawm cov vitamin tiv thaiv.

Ntim thiab txias - kev npaj saw hlau tseem ceeb rau cov khoom zoo. Cov neeg yuav khoom tuaj yeem tshuaj xyuas pebfrozen ntim mus kom zethiab thov cov khoom lag luam- cov ntaub ntawv tshwj xeeb ua ntej pom zoo rau daim ntawv lo lossis daim ntawv thov zaub mov.

Cov lus nug nquag

1. Cov vitamins tseem ceeb hauv qos yaj ywm yog dab tsi?

Cov vitamins tseem ceeb yog vitamin C thiab vitamin B6. Qos yaj ywm kuj tseem ua rau me me ntawm thiamin, riboflavin, niacin, pantothenic acid, thiab folate.

2. Muaj pes tsawg vitamin C nyob rau hauv qos yaj ywm?

Tus nqi sib txawv. Daim ntawv NIH vitamin C cov ntaub ntawv teev 17 mg rau ib qho nruab nrab ci qos yaj ywm, sib npaug rau 19% ntawm Teb Chaws Asmeskas Tus Nqi Txhua Hnub siv rau ntawm nplooj ntawv ntawd.

3. Cov qos yaj ywm puas muaj vitamin B6?

Yog lawm. NIH txheeb xyuas cov qos yaj ywm thiab lwm cov zaub uas muaj hmoov txhuv nplej siab ua cov khoom noj tseem ceeb ntawm cov vitamin B6 hauv Tebchaws Meskas.

4. Puas muaj lwm cov vitamins B hauv cov qos yaj ywm?

Qos yaj ywm tuaj yeem muab cov vitamin B1, B2, B3, B5, thiab B9 tsawg dua, tseem hu ua thiamin, riboflavin, niacin, pantothenic acid, thiab folate.

5. Cov qos yaj ywm dawb puas muaj vitamin A?

Ordinary qos yaj ywm dawb tsis feem ntau suav hais tias yog qhov muaj txiaj ntsig vitamin A. Txiv kab ntxwv qos yaj ywm muaj cov khoom noj sib txawv thiab yuav tsum tsis txhob siv los ua pov thawj rau cov qos yaj ywm dawb.

6. Cov qos yaj ywm puas muaj vitamin B12 lossis vitamin D?

Cov qos yaj ywm dawb tsis muab cov vitamin B12 thiab tsis yog ib qho kev ntseeg siab ntawm vitamin D. Ib qho khoom noj uas muaj zog yuav xav tau nws cov ntaub ntawv pov thawj.

7. Cov qos yaj ywm vitamin C puas tiv taus cua sov?

Tsis yog. Vitamin C yog dej-soluble thiab susceptible to heat. Kev khaws cia thiab ua noj ua haus tuaj yeem txo qhov muaj nyob hauv cov zaub mov.

8. Puas yog boiling tshem tag nrho cov vitamins ntawm qos yaj ywm?

Tsis yog, tab sis boiling tuaj yeem txo qee cov dej- cov vitamins soluble los ntawm tshav kub thiab txav mus rau hauv dej ua noj. Kev khaws cia sib txawv nrog qhov loj me, tev, ntim dej, thiab lub sijhawm ua noj.

9. Puas yog khov ua kom tag nrho cov vitamins hauv cov qos yaj ywm diced?

Tsis yog. Kev khov tsis yog tshem tawm txhua cov vitamin, tab sis qhov kawg ntawm cov khoom yog nyob ntawm raw khoom, blanching, khov, cia, ntim, thiab ua noj. Ib tug universal retention feem pua ​​yog tsis tsim nyog.

10. Cov qos yaj ywm tshiab thiab khov khov puas zoo ib yam?

Tsis tas li. Tej zaum lawv yuav pib nrog cov khoom siv raw zoo sib xws, tab sis lub sij hawm cia, tev, ua ntej - kho, khov, thiab kev npaj zaum kawg tuaj yeem tsim qhov sib txawv.

11. Cov qos yaj ywm puas muaj vitamin C ntau dua li cov txiv apples?

Qhov kev thov ntawd tsis tuaj yeem ntseeg tau yam tsis muaj ntau hom, ua haujlwm hnyav, cov ntaub ntawv khoom noj, thiab cov ntaub ntawv pov thawj. Nws yog qhov zoo dua los sib piv cov khoom noj tam sim no rau tib lub hauv paus hnyav.

12. 250 g ntawm qos yaj ywm puas tuaj yeem ua tau raws li qhov xav tau ntawm cov vitamins txhua hnub?

Tsis yog. Qhov ntawd tuaj yeem pab tau qee cov vitamins, tab sis nws tsis tuaj yeem muab tag nrho cov vitamins uas xav tau. Kev noj zaub mov txawv tseem tsim nyog.

13. Yuav tsum tau qos yaj ywm siav nrog daim tawv nqaij?

Ua kom tawv nqaij tuaj yeem khaws cov fiber ntau thiab tuaj yeem txo qhov poob thaum qee txoj kev ua noj, tab sis nws tsis tas yuav tsum muaj rau txhua daim ntawv qhia. Ntxuav qos yaj ywm kom raug thiab ua raws li kev npaj tsim nyog rau cov khoom.

14. Cov lus qhia txog kev noj zaub mov dab tsi yuav tsum tau thov kom cov qos yaj ywm khov khov?

Thov cov lus qhia tam sim no thiab cov lus tshaj tawm txog kev noj haus rau cov khoom siv tiag tiag, nrog rau cov npe khoom, cov lus piav qhia, kev pabcuam, hom ntim khoom, thiab qhov chaw nyob - cov ntaub ntawv sau npe lag luam.

Kev xav zaum kawg los ntawm XMSD

Qos yaj ywm muaj vitamin C, vitamin B6, thiab me me ntawm ntau lwm cov vitamins B. Qhov ntawd yog ib qho khoom noj muaj txiaj ntsig zoo, tab sis nws tsis yog qhov ua tiav cov vitamins txhua hnub. Rau cov qos yaj ywm khov khov, siv cov khoom lag luam- cov ntaub ntawv tshwj xeeb vim tias kev ua haujlwm thiab kev npaj txiav txim siab qhov kev thov uas tuaj yeem ua lub luag haujlwm tshwm sim ntawm daim ntawv lo, ntawv qhia zaub mov, lossis tus neeg yuav khoom specification.

Cov ntaub ntawv

• NIH Office of Dietary Supplements: Vitamin C Fact Sheet for Health Professionals
• NIH Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv: Vitamin B6 Fact Sheet rau cov neeg siv khoom
• USDA FoodData Central: Qos zaub mov nkag
• Qos yaj ywm thiab tib neeg noj qab haus huv
• Kev cuam tshuam ntawm qos yaj ywm ua rau cov as-ham, phytochemicals, thiab tib neeg noj qab haus huv
• Kev hloov pauv ntawm cov vitamins thiab minerals khaws cia hauv cov qos yaj ywm siav los ntawm ntau txoj kev
• XMSD khov diced qos yaj ywm khoom nplooj ntawv thiab chaw ua haujlwm