Thaum koj mus rau lub khw, koj puas pom cov zaub thiab txiv hmab txiv ntoo zoo nkauj uas ci ntsa iab xim txiv kab ntxwv, daj, thiab liab? Cov khoom xws li carrots, taub dag, qos liab qab zib, thiab txiv papaya tau txais xim zoo nkauj vim muaj cov tshuaj hu ua beta-carotene. Qhov no tsis yog ib yam dab tsi uas muab xim xwb. Nws yog ib qho khoom noj khoom haus zoo heev uas muaj nqis heev rau peb lub cev thiab coj ntau yam txiaj ntsig kev noj qab haus huv. Yog li hnub no, cia peb tham txog beta-carotene no yog dab tsi thiab nws muab cov txiaj ntsig dab tsi rau peb.
Hauv lus yooj yim, beta carotene yog dab tsi?
Beta-carotene yog ib yam khoom noj uas hloov mus ua vitamin A tom qab nkag mus rau hauv peb lub cev. Yog hais kom meej, nws yog cov ua ntej (provitamin A) ntawm vitamin A. Beta-carotene pab peb lub cev tsim cov vitamin A uas lawv xav tau.
Vitamin A yog qhov tseem ceeb rau peb qhov muag pom kev. Tsis yog li ntawd xwb, tab sis nws tseem ceeb rau kev ua haujlwm zoo ntawm cov kabmob tseem ceeb xws li peb lub plawv, lub ntsws, thiab lub raum, thiab rau kev loj hlob ntawm cov cell.
Ntxiv rau, beta-carotene yog ib qho antioxidant muaj zog, ib tug phab ej uas tawm tsam cov khoom phem hu ua cov free radicals uas ua rau peb lub cev cov hlwb puas tsuaj, ua rau muaj ntau yam kab mob thiab ua kom laus sai.
Cov txiaj ntsig tseem ceeb ntawm beta-carotene rau peb lub cev yog dab tsi?
Kev noj zaub mov uas muaj beta-carotene ntau muab ntau yam txiaj ntsig rau peb kev noj qab haus huv. Cia peb saib cov txiaj ntsig tseem ceeb.
| Kev pab cuam kev noj qab haus huv | Piav qhia yooj yim |
|---|---|
| Kev Noj Qab Haus Huv Qhov Muag | Nws hloov mus ua vitamin A thiab pab kom pom kev zoo. Kev tshawb fawb pom tau tias nws tuaj yeem txo qhov kev pheej hmoo ntawm cov kab mob xws li macular degeneration, uas ua rau pom kev tsis muaj zog, tshwj xeeb tshaj yog thaum peb laus zuj zus, li ntawm 35%. |
| Kev Nco Qab thiab Kev Ua Haujlwm ntawm Lub Hlwb (Kev Ua Haujlwm ntawm Lub Siab) | Ua ib yam tshuaj antioxidant, nws pab tiv thaiv cov hlwb hlwb thiab txhim kho kev nco thiab kev kawm. Nws kuj tseem yuav pab txo cov tsos mob ntawm kev nco tsis zoo uas los nrog kev laus thiab tus kab mob Alzheimer. |
| Kev Tiv Thaiv Tawv Nqaij | Nws pab kom daim tawv nqaij noj qab nyob zoo thiab ci ntsa iab. Beta-carotene kuj muaj peev xwm txo qhov kev puas tsuaj rau daim tawv nqaij los ntawm cov hluav taws xob UV uas los ntawm lub hnub. |
| Txo qhov kev pheej hmoo ntawm mob qog noj ntshav (Kev Tiv Thaiv Mob Qog Noj Ntshav) | Cov kws tshawb nrhiav tau pom tias kev noj zaub mov nplua nuj nyob rau hauv beta-carotene thiab lwm yam antioxidants tuaj yeem txo qhov kev pheej hmoo ntawm qee hom mob qog noj ntshav, xws li mob qog noj ntshav hauv lub mis, mob ntsws, thiab mob qog noj ntshav pancreatic. |
Puas muaj kev pheej hmoo ntawm kev noj beta carotene ntau dhau?
Qhov no yog ib qho tseem ceeb heev.
Vitamin A yog ib hom vitamin uas yaj tau hauv roj. Qhov no txhais tau tias nws tuaj yeem khaws cia rau hauv peb lub cev, tshwj xeeb tshaj yog nyob rau hauv lub siab. Kev noj cov tshuaj vitamin A ntau dhau rau lub sijhawm ntev tuaj yeem ua rau lub cev lom. Qhov no tuaj yeem ua rau kiv taub hau, xeev siab, mob pob qij txha, thiab qhov phem tshaj plaws, tsis nco qab thiab txawm tias tuag.
Tiam sis, qhov xov xwm zoo yog tias beta-carotene yuav luag tsis muaj teeb meem dab tsi. Txawm koj noj zaub thiab txiv hmab txiv ntoo ntau npaum li cas los xij, koj lub cev tsuas yog tsim cov vitamin A uas nws xav tau thiab tso tawm lwm yam. Yog li ntawd, beta-carotene los ntawm cov khoom noj tsis yog tshuaj lom.
Txawm li cas los xij, yog tias ib tug neeg noj cov tshuaj beta-carotene ntau heev rau lub sijhawm ntev, tib yam uas tuaj yeem tshwm sim yog tias daim tawv nqaij yuav tig mus ua xim daj-txiv kab ntxwv. Qhov mob no hu ua carotenemia. Qhov no tsis txaus ntshai, thiab daim tawv nqaij yuav rov qab zoo li qub hauv ob peb hnub thaum tsis noj cov tshuaj ntxiv lawm.
Ib qho lus ceeb toom tseem ceeb heev: Kev tshawb fawb tau pom tias cov neeg haus luam yeeb yuav muaj feem yuav mob qog noj ntshav hauv lub ntsws yog tias lawv noj cov tshuaj beta-carotene ntau. Yog li ntawd, yog tias koj haus luam yeeb, tsis txhob siv cov tshuaj beta-carotene yam tsis tau kev qhia los ntawm kws kho mob.
Peb xav tau beta carotene ntau npaum li cas?
Tsis muaj kev pom zoo kom noj beta-carotene txhua hnub. Txawm li cas los xij, muaj kev pom zoo kom noj vitamin A txhua hnub raws li hnub nyoog thiab poj niam txiv neej. Peb tuaj yeem ua kom tau raws li qhov xav tau vitamin A no los ntawm kev noj cov khoom noj uas muaj beta-carotene ntau.
Cov nyiaj pub txhua hnub uas pom zoo (mcg RAE - Retinol Activity Equivalents) rau vitamin A tau qhia nyob rau hauv lub rooj hauv qab no.
| Pawg hnub nyoog / lub sijhawm | Qhov xav tau Vitamin A txhua hnub (mcg RAE) |
|---|---|
| 1-3 xyoos | 300 |
| 4-8 xyoo | 400 |
| 9-13 xyoo | 600 |
| 14-18 xyoo (txiv neej) | 900 |
| 14-18 xyoo (ntxhais) | 700 |
| Txiv neej laus | 900 |
| Cov poj niam laus | 700 |
| Cov niam cev xeeb tub | 770 |
| Cov niam uas pub niam mis | 1300 |
Cov khoom noj twg muaj beta carotene ntau?
Nws yog qhov zoo tshaj plaws kom tau txais cov as-ham no los ntawm cov khoom noj ntuj tsim dua li cov tshuaj ntxiv.
- Daj thiab txiv kab ntxwv:Qos yaj ywm qab zib (tshwj xeeb tshaj yog qos yaj ywm daj), taub dag, txiv papaya, txiv nkhaus taw, hnub tim.
- Ntsuab: Spinach, kale, collard greens, Swiss chard.
- Liab: Kua txob liab.
Ib qho zais me ntsis: Beta-carotene yog cov khoom noj uas yaj tau hauv roj, yog li nws yooj yim dua rau lub cev kom nqus tau thaum koj ua cov zaub no nrog me ntsis roj, xws li roj txiv maj phaub, lossis thaum koj ua rau lawv ua sambal thiab noj nrog txiv maj phaub.
Ntxiv cov txiv hmab txiv ntoo thiab zaub uas muaj xim no rau hauv koj cov zaub mov noj yog ib qho kev nqis peev zoo rau kev ua neej noj qab haus huv. Yog tias koj xav tau cov tshuaj ntxiv vim muaj mob lossis lwm yam laj thawj, nco ntsoov sab laj nrog koj tus kws kho mob.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Beta-carotene yog ib qho khoom noj muaj zog uas pom muaj nyob rau hauv cov zaub muaj yeeb yuj xws li carrots, qos liab qab zib, thiab taub dag uas hloov mus ua vitamin A hauv lub cev.
- Nws muab ntau yam txiaj ntsig rau kev noj qab haus huv, xws li kev pom kev zoo dua, kev noj qab haus huv ntawm daim tawv nqaij, kev ua haujlwm ntawm lub hlwb, thiab kev tiv thaiv kab mob qog noj ntshav.
- Txawm hais tias kev noj cov tshuaj vitamin A ntau dhau tuaj yeem ua rau muaj kev phom sij, beta-carotene los ntawm cov khoom noj ntuj tsis yog tshuaj lom rau lub cev.
- Txoj kev zoo tshaj plaws yog kom tau raws li koj cov kev xav tau beta-carotene los ntawm cov zaub thiab txiv hmab txiv ntoo muaj yeeb yuj, yam tsis tas yuav siv cov tshuaj ntxiv.
- Yog tias koj haus luam yeeb, tsis txhob noj cov tshuaj beta-carotene yam tsis tau kev qhia los ntawm kws kho mob.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus