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Dưỡng chất cần bổ sung nhiều cho cơ thể  

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12:05 13/05/2011

Các chuyên gia nói rằng, cách tốt nhất để bổ sung dinh dưỡng cho cơ thể là ăn các loại thực phẩm vốn có hàng ngày. Dưới đây là 5 loại dinh dưỡng bạn câ.. [..]

Các chuyên gia nói rằng, cách tốt nhất để bổ sung các chất dinh dưỡng cho cơ thể là ăn các loại thực phẩm vốn có hàng ngày.

Tuy nhiên, không phải ai cũng biết những chất dinh dưỡng nào là thiết yếu cho sức khỏe và đối với mỗi chất dinh dưỡng thì cần bổ sung bao nhiêu là vừa đủ.

Tùy từng sức khỏe mỗi người mà các bác sĩ sẽ có kết luận cần bổ sung những gì, và bổ sung bao nhiêu. Xin cung cấp cho bạn những thông số phổ biến nhất về 5 loại dinh dưỡng bạn cần bổ sung nhiều hơn cả.

1. Canxi

Lượng trung bình cần bổ sung: 1.000 mg mỗi ngày (1.200 cho phụ nữ trên 50 tuổi).

Cần thiết cho: Giúp xương và răng thêm chắc khỏe.

Có nhiều trong: Sữa, sữa chua, rau lá xanh, đóng hộp cá hồi (vì ăn cả xương).

2. Vitamin C

Lượng trung bình cần bổ sung: 75 mg/ngày.

Cần thiết cho: Tăng cường hệ miễn dịch, bổ sung collagen cho da và có tính kháng viêm.

Có nhiều trong: Trái cây và rau quả (như trái cây họ cam quýt, dâu tây, kiwi, bông cải xanh, mầm, ớt đỏ).

3. Chất xơ

Lượng trung bình cần bổ sung: 25g hàng ngày.

Cần thiết cho: Giúp hệ tiêu hóa khỏe mạnh và thúc đẩy trao đổi chất. Ổn định lượng đường trong máu và cân đối cholesterol. Đồng thời, chất xơ giúp bạn giữ được trọng lượng cơ thể vừa phải.

Có nhiều trong: Các loại ngũ cốc (bột yến mạch, bánh mì nguyên hạt và ngũ cốc), các loại hạt và hạt giống, hầu hết trái cây và rau, đậu.

4. Kali


Lượng trung bình cần bổ sung: 4.700 mg mỗi ngày.

Cần thiết cho: Tốt cho não, tim, thận, và chức năng thần kinh.

Có nhiều trong trong: Hầu hết trái cây và rau quả (bao gồm chuối, cam, rau lá xanh, quả bơ), đậu (các loại), sữa chua.

5. Magiê


Lượng trung bình cần bổ sung: 310-320 mg/ngày.

Cần thiết cho: Ổn định các chức năng của hệ thần kinh, cơ và xương hàm. Có thể giúp điều chỉnh tâm trạng.

Có nhiều trong: Quả hạch và hạt giống, rau xanh (cải xoăn, bông cải xanh, rau bina), khoai tây, hạt hạnh nhân.


Các tin mới hơn

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  • Uống cà phê như thế nào là hợp lí?  11:01 07/01/2018
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  • Lợi ích từ củ nghệ  04:10 05/10/2017
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    A PHP Error was encountered

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  • Thực phẩm bẩn - Mối nguy hại khôn lường với sức khỏe  07:12 08/12/2016
  • A PHP Error was encountered

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    A PHP Error was encountered

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  • 4 loại thực phẩm cũng nguy hại mà bạn không hay biết  08:08 27/08/2015
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Các tin cũ hơn

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    A PHP Error was encountered

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  • Kiêng ăn đường nên hay không ?  12:05 12/05/2011
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  • Thực phẩm giúp chị em thon gọn  12:05 12/05/2011
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  • Sai lầm khiến phụ nữ không thể giảm cân  12:05 12/05/2011
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  • Ăn gì tránh rụng tóc  12:05 12/05/2011
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