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.