Physiolac su tm

Physiolac Sa cng thc cao cp Sa mt dnh cho b. 1

7 loi dng cht nu thiu ht
s khin c th b bnh


Mt s dng cht nu khng c cung cp y cho c th c th lm cho bn
b nhiu bnh, t tr nh km, chy mu nu rng n gim nng sut lm vic...

Theo Trung tm Kim sot v Phng Bnh ca M (CDC), nhiu ngi M v tnh b thiu
ht cht dinh dng cho d h vn n ung hng ngy. V y cng l tnh trng chung nhiu
quc gia trn th gii.

Bo co dinh dng th hai ca CDC nh gi ch n ung v dinh dng trong dn s Hoa
K v kt lun rng c mt s cht dinh dng c th b thiu trong ch n ung ca M.
Khng ch tnh trng thiu ht cht dinh dng lu di mi nh hng sc khe m mt s
dng cht nu khng c cung cp y cho c th c th lm cho bn b nhiu bnh, t tr
nh km, chy mu nu rng n nng sut lm vic suy gim v trm cm.


Mt s dng cht nu khng c cung cp y cho c th c th lm cho bn b nhiu
bnh. nh minh ha

Di y l mt s cc vitamin v khong cht ph bin c bit khng th thiu trong c th.

1. Vitamin B12

Physiolac su tm
Physiolac Sa cng thc cao cp Sa mt dnh cho b. 2

Vitamin B12 c tm thy t nhin trong nhiu sn phm ng vt, bao gm c, tht, gia cm,
trng v cc sn phm sa. N thng khng c tm thy nhiu trong thc n thc vt. Ngi
n chay c th b sung vitamin B12 t ng cc n sng hoc mt s sn phm men dinh dng.

y l loi vitamin cn thit cho s hnh thnh t bo mu , chc nng thn kinh v tng hp
DNA. Tnh trng thiu ht vitamin quan trng ny l ph bin, nh hng n 15% dn s th
gii ni chung.

Ngi ln trn 14 tui cn b sung 2,4 microgram (mcg) vitamin B12 mi ngy.

Thiu ht B12 c th dn n thiu mu trm trng, mt mi, suy nhc, to bn, chn n v st
cn. Cc vn v thn kinh nh t v nga ran tay v chn cng c th xy ra. Cc triu
chng khc bao gm kh: duy tr s cn bng, trm cm, ri lon, mt tr nh, tr nh km v
au nhc trong ming hoc li. Thiu ht vitamin B12 cng lin quan n bnh Alzheimer.

2. Vitamin C

Hu ht cc loi ng vt c kh nng tng hp vitamin C trong c th, nhng con ngi th
khng. Chng ta cn phi nhn c b sung vitamin C t thc phm n ung hng ngy. Cc
loi tri cy h cam qut, c chua, nc p c chua v khoai ty l nhng ngun chnh ca
vitamin C. Cc thc phm khc bao gm t , t xanh, kiwi, bng ci xanh, du ty, ci bruxen
v da ... cng rt giu vitamin C.

C th s dng vitamin C trong sinh tng hp collagen, L-carnitine v dn truyn thn kinh nht
nh. N cng tham gia vo qu trnh chuyn ha protein. Ngoi cc chc nng sinh tng hp v
l cht chng oxy ha, vitamin C ng mt vai tr quan trng trong chc nng min dch v ci
thin s hp thu st nonheme. Nam gii trn 19 cn b sung 90 milligrams (mg) mi ngy cn
vi ph n l 75mg.

Thiu vitamin C gy ra cc triu chng nh mt mi, kh chu, vim nu, rng lung lay hoc
rng, au khp, cha lnh vt thng... Cc triu chng ny khng ch din ra mt ln m cn c
th ti i ti li nu bn thng xuyn n ung thiu vitamin C.

Physiolac su tm
Physiolac Sa cng thc cao cp Sa mt dnh cho b. 3


Nn tham kho kin bc s trc khi b sung cc dng cht. nh minh ha

3. Vitamin D

Khng nhiu loi thc phm t nhin c cha Vitamin D. Cc loi c bo nh c hi, c ng, c
thu v du c gan l ngun thc n t nhin tt nht cha vitamin D. Cc loi thc phm khc
nh gan b, pho mt, lng trng v nm... cng cha vitamin D nhng mc thp hn.
Ngi n chay c th b sung vitamin D t ng cc n sng. Ngoi ra, tip xc vi nh mt tri
cng c tc dng hp th vitamin D.

Vitamin D iu chnh canxi trong c th v gip duy tr xng chc kho. N c lin quan n
c bp v h thn kinh khe mnh, ci thin chc nng min dch cng nh gip gim vim.
Ngi trng thnh cn b sung 600 IU vitamin D mi ngy, t 19-70 tui.

tr em, thiu vitamin D gy ci xng. Vi bnh ci xng, xng tr nn mm v un cong.
ngi ln, thiu vitamin D dn n long xng, gy au xng v yu c. Thiu vitamin D
cng c dn n bun ng ban ngy.

4. It

It l mt khong cht c tm thy trong c bin, rong bin, tm v hi sn khc, cng nh cc
sn phm sa v cc sn phm lm t ng cc. Sn xut cng cha i-t , mc d cc cp trong
cc loi tri cy v rau qu ph thuc vo t chng c trng nhp

It c s dng bi c th sn xut hormone tuyn gip lm vic nhm kim sot cc chc
nng cn thit khc. Hormone tuyn gip cng cn cho s pht trin xng v no b thai nhi
v tr s sinh. Ngi 14 tui tr ln cn b sung 150mcg It mi ngy.

Physiolac su tm
Physiolac Sa cng thc cao cp Sa mt dnh cho b. 4

Thiu it trong thi gian pht trin ca thai nhi v sau khi sinh l mt nguyn nhn hng u ca
cc khim khuyt no tr. ngi ln, thiu it nh n trung bnh c th gy bu c, cng
nh chc nng tm thn b suy gim, dn n gim nng sut lm vic. Thiu it mn tnh c th
c kt hp vi tng nguy c mt s dng ung th tuyn gip.

Tuy nhin, bn cng cn bit rng, cc dng cht ny ch nn b sung trong phm vi cho php,
nu lm dng cng c th gy ra tc dng ph. Nn tham kho kin bc s trc khi b sung
cc dng cht ny.

5. St

Theo T chc Y t Th gii, thiu st l tnh trng ri lon dinh dng s 1 trn th gii. St
gm 2 loi, heme v nonheme. St heme c tm thy trong cc loi tht , c, gia cm; St
nonheme c tm thy trong cc loi u nh u lng v u. Hu ht cc ch n ung b
sung st u l st nonheme.

St l dng cht cn thit gip cho cc chc nng c th hot ng thch hp. N gip chuyn
oxy n cc t bo, h tr trong vic to ra t bo mu, h tr cu trc protein trong c th v cc
chc nng quan trng khc. tui 19-51, nam gii cn b sung 8mg st mi ngy v i vi
ph n l 18mg cho ph n. Trn 51 tui, c nam v n cn b sung mg mi ngy.

Cc triu chng ca thiu st c th bao gm mt mi v suy nhc, lm vic v hc tp km,
nhn thc chm. kh duy tr nhit c th, gim chc nng min dch, tng nhy cm vi
nhim trng, v d b vim li.

Physiolac su tm
Physiolac Sa cng thc cao cp Sa mt dnh cho b. 5


nh minh ha

6. Magi

Magi c tm thy trong cc loi u, cc loi ht, ng cc nguyn ht v cc loi rau...

Magi gip c th iu chnh hn 325 enzym v ng mt vai tr quan trng trong vic t chc
hot ng ca nhiu chc nng c th nh kim sot c bp, xung in, sn xut nng lng v
loi b cc cht c hi... Nam gii 19-30 tui cn b sung 400mg magi mi ngy v 420mg
khi trn 31 tui. Ph n t 19-30 tui nn b sung 310mg, sau 31 tui th cn nhn c 320mg.

Du hiu sm ca thiu magi bao gm chn n, bun nn, nn, mt mi v suy nhc. Nh
thiu ht magi trm trng c th gy t, nga ran, co tht c v chut rt, co git, thay i nhn
cch, nhp tim bt thng v co tht mch vnh cng c th xy ra. Mt nghin cu ni bt cho
thy mt ch n ung giu magi c th lm gim nguy c t qu.

7. Km

Km c nhiu trong hu, tht , gia cm, ng cc n sng b sung. u, cc loi ht, ng cc v
cc sn phm sa cng cung cp mt s km, nhng u v ng cc c hp cht km khng
c hp th hon ton bi c th. Bi v iu ny, ngi n chay c th cn phi n km gp
i so vi nhng g c khuyn khch.

Physiolac su tm
Physiolac Sa cng thc cao cp Sa mt dnh cho b. 6

Km l rt quan trng gip h min dch chng li vi khun v virus. N cng gip trong vic
sn xut cc t bo v trong khi mang thai v tr s sinh. tr em, km gip c th pht trin
mt cch tt nht. Nam gii trng thnh cn b sung 11mg km mi ngy v n gii cn 8mg.

Cc triu chng ca thiu km bao gm tng trng chm tr s sinh v tr em, suy gim i
sng tnh dc v thm ch gy bt lc nam gii. Qu t km cng c th l nguyn nhn gy ra
rng tc, tiu chy, mt v da l lot, n mt ngon, vt thng lu lnh, gim kh nng nm thc
n v mc tnh to gim.