Micronutrients: Mhando, Mabasa, Bhenefiti uye Zvimwe

Zvemukati

• Chii chinonzi Micronutrients?
• Mhando uye Mabasa eMicronutrients
• Mvura-Soluble Vitamin
• Mafuta-Soluble Mavhithamini
• Macrominerals
• Tsvaga Zvicherwa
• Hutano Kubatsirwa kweMicronutrients
• Micronutrient Kushomeka uye Toxicity
• Kushomeka
• Zvinotyisa
• Micronutrient Zvokuwedzera
• Icho Chinokosha

Micronutrients nderimwe remapoka makuru ezvemuviri izvo muviri wako unoda. Zvinosanganisira mavitamini uye zvicherwa.

Mavhitamini anodiwa mukugadzirwa kwesimba, immune immune, kugwamba kweropa uye mamwe mabasa. Zvichakadaro, zvicherwa zvinoita basa rakakosha mukukura, hutano hwepfupa, chiyero chemvura uye mamwe maitiro akati wandei.

Ichi chinyorwa chinopa muongororwo wakadzama wemicronutrients, mabasa avo uye zvinorehwa nekushandisa zvakawandisa kana kushomeka.

Chii chinonzi Micronutrients?

Izwi rokuti micronutrients rinoshandiswa kutsanangura mavitamin nemamineral kazhinji.

Macronutrients, kune rumwe rutivi, anosanganisira mapuroteni, mafuta uye makabhohaidhiretsi.

Muviri wako unoda zvidiki zvidiki zve micronutrients zvine hukama nema macronutrients. Ndosaka vachinzi "micro."

Vanhu vanofanirwa kuwana micronutrients kubva muchikafu sezvo muviri wako usingakwanise kuburitsa mavitamin nemamineral - kwechikamu chikuru. Ndicho chikonzero ivo vanonziwo sezvakakosha zvinovaka muviri.

Mavhitamini ndiwo makemikari anogadzirwa nemiti uye mhuka dzinogona kuputswa nekupisa, asidhi kana mweya. Kune rimwe divi, zvicherwa hazvina kujairika, zviripo muvhu kana mvura uye hazvigone kuputswa.

Paunodya, iwe unodya mavitamini ayo akasikwa nemhuka uye mhuka kana zvicherwa zvavakanyura.

Izvo micronutrient zvemukati mechikafu chimwe nechimwe chakasiyana, saka zviri nani kuti udye zvakasiyana siyana zvekudya kuti uwane zvakakwana mavitamini uye zvicherwa.

Kudya kwakakwana kwema micronutrients ese kwakakosha pahutano hwakanaka, sezvo vhitamini imwe neimwe uye mamineral aine basa chairo mumuviri wako.

Mavhitamin uye mamineral akakosha pakukura, immune immune, kukura kwehuropi uye mamwe akawanda akakosha mabasa (,,).

Zvichienderana nebasa ravo, mamwe micronutrients anoita zvakare basa mukudzivirira uye kurwisa chirwere (,,).

Micronutrients inosanganisira mavitamini uye mamineral. Ivo akakosha kune akati wandei akakosha mashandiro mumuviri wako uye anofanirwa kudyiwa kubva kuchikafu.

Mhando uye Mabasa eMicronutrients

Mavhitaminzi uye zvicherwa zvinogona kukamurwa muzvikamu zvina: mvura-inogadziriswa mavhithamini, mavhitamini akasanganiswa nemafuta, macrominerals uye anoteedzera zvicherwa.

Zvisinei nemhando, mavitamini uye zvicherwa zvinonwiwa nenzira dzakafanana mumuviri wako uye zvinofambidzana munzira zhinji.

Mvura-Soluble Vitamin

Mazhinji mavitamini anonyungudika mumvura uye nekudaro anozivikanwa semvura-soluble. Izvo hazvisi nyore kuchengetwa mumuviri wako uye kuburitswa kunze neweti kana uchidyiwa zvakawandisa.

Ipo vhitamini yega yega inogadziriswa nemvura iine basa rakasiyana, mabasa avo ane hukama.

Semuenzaniso, mavitamini mazhinji B anoshanda se coenzymes ayo anobatsira kukonzera makemikari maitiro. Mazhinji maitiro aya anodikanwa mukugadzirwa kwesimba.

Mavhithamini ane mvura-pamwe nemamwe emabasa avo - ndeaya:

• Vhitamini B1 (thiamine): Inobatsira kushandura zvinovaka muviri kuti ive simba (7).
• Vitamini B2 (riboflavin): Izvo zvinodikanwa mukugadzirwa kwesimba, mashandiro esero uye mafuta metabolism (8).
• Vitamini B3 (niacin): Inotyaira kugadzirwa kwesimba kubva muchikafu (9, 10).
• Vitamini B5 (pantothenic acid): Zvinotarisirwa kune mafuta acid synthesis (11).
• Vhitamini B6 (pyridoxine): Inobatsira muviri wako kuburitsa shuga kubva kumacarbohydrate akachengetwa kuitira simba uye kugadzira masero matsvuku eropa (12).
• Vitamini B7 (biotin): Inotamba chinzvimbo mune metabolism yemafuta acids, amino acids uye glucose (13).
• Vitamini B9 (folate): Zvinokosha pakukamukana kwemasero (14).
• Vitamini B12 (cobalamin): Zvinotarisirwa kuti tsvuku dzeropa dziumbwe uye rakakodzera tsinga uye huropi mashandiro (15).
• Vitamini C (ascorbic acid): Inodikanwa mukugadzirwa kweeurotransmitters uye collagen, iyo huru protein mune rako ganda (16).

Sezvauri kuona, mavhitamini emvura anoshambadza anoita basa rakakosha mukugadzira simba asi zvakare ane mamwe mabasa akati wandei.

Sezvo aya mavitamini asina kuchengetwa mumuviri wako, zvakakosha kuti uwane yakakwana kubva kuchikafu.

Zvitubu uye Zvinokurudzirwa Zvibvumirano zveDhiari (maRADs) kana maKudya Akaringana (AI) emavhitamini anonyungudika nemvura ari (7, 8, 10, 11, 12, 13, 14, 15, 16):

Mafuta-Soluble Mavhithamini

Mavhitaminzi ane mafuta haanyungudike mumvura.

Dzinonyanya kunyudzwa kana dzikadyiwa padivi pekunobva mafuta. Mushure mekudyiwa, mavhitamini ane mafuta-anonyungudika anochengeterwa muchiropa chako uye matishu ane mafuta ekushandisa mune ramangwana.

Mazita uye mashandiro emafuta-akanyungudika mavhitaminzi ndeaya:

• Vhitamini A: Izvo zvinodikanwa pakuona kwakakodzera uye nhengo yebasa (17).
• Vhitamini D: Inosimudzira chaiyo immune immune uye inobatsira mukudyiwa kwecalcium uye kukura kwefupa (18).
• Vhitamini E: Inobatsira immune immune uye inoshanda se antioxidant inodzivirira maseru kubva mukukuvara (19).
• Vhitamini K: Inodikanwa pakuvhara ropa uye kwakakodzera kukura kwefupa (20).

Zvitubu uye zvinokurudzirwa kudyiwa kwemavhitamini ane mafuta (17, 18, 19, 20):

Macrominerals

Macrominerals anodiwa muhuwandu hwakakura kupfuura kuronda zvicherwa kuitira kuti uite iwo chaiwo mabasa mumuviri wako.

Iwo macrominerals uye mamwe emabasa avo ndeaya:

• Calcium: Zvinotarisirwa kuumbwa kwakakodzera uye mashandiro emapfupa nemeno. Inobatsira mukushanda kwemhasuru uye neropa rerudzi rwesimbi (21).
• Phosphorus: Chikamu chefupa uye sero membrane chimiro (22).
• Magnesium: Inobatsira ine anopfuura 300 enzyme reaction, kusanganisira kudzora kweropa (23).
• Sodium: Electrolyte inobatsira kuyerwa kwemvura uye kuchengetedza kweropa ().
• Chloride: Kazhinji inowanikwa yakabatana ne sodium. Inobatsira kuchengetedza kuyerera kwemvura uye inoshandiswa kugadzira majuini ekugaya (25).
• Potassium: Electrolyte iyo inochengetedza huwandu hwemvura mumasero uye inobatsira nekutapurirana kwemitsipa uye mhasuru basa (26).
• Sarufa: Chikamu chezvinhu zvese zvipenyu uye zviri mune maamino acids methionine uye cysteine ​​().

Zvitubu uye zvinokurudzirwa kutora macrominerals nde (21, 22, 23,, 25, 26,):

Tsvaga Zvicherwa

Tsvaga zvicherwa zvinodiwa mune zvidiki zvidiki pane macrominerals asi uchiri kugonesa akakosha mashandiro mumuviri wako.

Iwo ekutsvaga zvicherwa uye mamwe emabasa avo ndeaya:

• Iron: Inobatsira kupa okisijeni kune mhasuru uye inobatsira mukugadzirwa kwemamwe mahormone (28).
• Manganese: Inobatsira muhydrohydrate, amino acid uye cholesterol metabolism (29).
• Mhangura: Inodikanwa yekubatanidza matishu ekuumbwa, pamwe neyakajairika huropi uye hunyanzvi system basa (30).
• Zinc: Izvo zvinodikanwa pakukura zvakajairika, immune immune uye kupora kwemaronda (31).
• Iodine: Inobatsira mukutonga kwehutachiona (32).
• Fluoride: Zvakakodzera kukudziridzwa kwemapfupa nemeno (33).
• Selenium: Zvakakosha kuhutano hwehutachiona, kubereka nekuzvidzivirira kubva kukuvara kweiyo oxidative (34).

Zvitubu uye zvinokurudzirwa kuwedzerwa kwekutsvaga zvicherwa (28, 29, 30, 31, 32, 33, 34):

Micronutrients inogona kugoverwa mumapoka mana - mavhithamini anonyungudika nemvura, mavhitaminzi ane mafuta, macrominerals uye anoteedzera zvicherwa. Iwo mashandiro, manyuko ezvekudya uye zvinokurudzirwa kutora kwevhithamini imwe neimwe uye mamineral zvinosiyana

Hutano Kubatsirwa kweMicronutrients

Micronutrients ese akakosha zvakanyanya kuti ushande nemuviri wako.

Kudya huwandu hwakaringana hweavhithamini akasiyana nemaminerari kwakakosha kuhutano hwakanaka uye zvinogona kubatsira kurwisa chirwere.

Izvi zvinodaro nekuti micronutrients chikamu cheanenge maitiro ese mumuviri wako. Uyezve, mamwe mavitamini uye zvicherwa zvinogona kuita se antioxidants.

Antioxidants inogona kudzivirira kubva kukuvara kwemasero kwave kwakabatana nezvimwe zvirwere, zvinosanganisira cancer, Alzheimer's uye chirwere chemoyo (,,).

Semuenzaniso, kutsvagisa kwakabatanidza kudya kwakaringana kwekudya kwevhitamini A uye C ine njodzi yakaderera yemamwe marudzi ekenza (,).

Kuwana zvakakwana mamwe mavitamini kunogona zvakare kubatsira kudzivirira chirwere cheAlzheimer. Kuongororwa kwezvidzidzo zvinomwe kwakawana kuti kudya kwakaringana kwemavhitamini E, C uye A kwakabatana ne24%, 17% uye 12% yakaderedza njodzi yekuvandudza Alzheimer's, zvichiteerana (,).

Zvimwe zvicherwa zvinogona zvakare kutora chikamu mukudzivirira uye kurwisa chirwere.

Kutsvagurudza kwakabatanidza yakaderera ropa mazinga eselenium kune yakanyanya njodzi yechirwere chemwoyo. Kuongororwa kwezvidzidzo zvekucherechedza kwakawana kuti njodzi yechirwere chemwoyo yakadzikira ne24% apo kuwanda kweropa reSelenium kwakawedzera ne50% ().

Pamusoro pezvo, ongororo yezvidzidzo makumi maviri nezviviri yakacherekedza kuti yakakwana calcium kudya kunoderedza njodzi yekufa kubva kuchirwere chemwoyo uye zvimwe zvikonzero ().

Izvi zvidzidzo zvinoratidza kuti kudya zvakakwana zvese micronutrients - kunyanya avo vane antioxidant zvivakwa - zvinopa hutano hwakakwana mabhenefiti.

Zvisinei, hazvina kujeka kana kudya zvinopfuura zvakarumbidzwa zviyero zvemamwe micronutrients - kungave kubva muzvikafu kana zvinowedzera - zvinopa mamwe mabhenefiti (,).

Micronutrients chikamu cheanenge maitiro ese mumuviri wako. Vamwe vanotoita se antioxidants. Nekuda kwebasa ravo rakakosha muhutano, vanogona kudzivirira kubva kuzvirwere.

Micronutrient Kushomeka uye Toxicity

Micronutrients inodiwa mune yakatarwa zviyero kuti iite iwo akasarudzika mabasa mumuviri wako.

Kuwana yakawandisa kana kushoma vhitamini kana mamineral kunogona kutungamira kune yakaipa mhedzisiro.

Kushomeka

Vazhinji vanhu vakuru vane hutano vanogona kuwana huwandu hwakaringana hwemacronutrients kubva kune chikafu chakaringana, asi kune zvimwe zvakajairika zvinovaka muviri zvinokanganisa vamwe vanhu.

Izvi zvinosanganisira:

• Vhitamini D: Vanenge makumi manomwe nenomwe muzana vekuAmerican vakashaika muvhitamini D, kazhinji nekuda kwekushayikwa kwezuva kubuda ().
• Vhitamini B12: Vegans uye vezvirimwa vanogona kukudziridza kushomeka kwevhitamini B12 kubva pakurega kubva kune zvigadzirwa zvemhuka. Vakwegura vari panjodzi nekuda kwekudzikira kwekutorwa nezera (,).
• Vhitamini A: Kudya kwevakadzi nevana munyika dzichiri kusimukira kazhinji kunoshaya vhitamini A () yakakwana.
• Iron: Kushomeka kwemaminera aya kunozivikanwa pakati pevana vepachikoro, vakadzi vekuenda kumwedzi uye vegans (,).
• Calcium: Pedyo ne22% uye 10% yevarume nevakadzi vanopfuura makumi mashanu, zvichiteerana, havawani yakakwana calcium ().

Zviratidzo, zviratidzo uye kwenguva refu mhedzisiro yekushomeka kunoenderana neumwe neumwe chikafu asi zvinogona kukuvadza kushanda kwakanaka kwemuviri wako uye hutano hwakakwana.

Zvinotyisa

Micronutrient toxicities haina kujairika pane kushomeka.

Izvo zvinowanzoitika kuti zviitwe nemadhiza mahombe emavhitamini ane mafuta-anogadzikana A, D, E uye K nekuti izvi zvinovaka muviri zvinogona kuchengetwa muchiropa chako nemafuta emafuta. Izvo hazvigone kuburitswa kubva mumuviri wako semvura-inogadziriswa mavhitamini.

Micronutrient chepfu inowanzo kukura kubva pakuwedzera nemari yakawandisa - kashoma kubva kune zvekudya. Zviratidzo nezviratidzo zvehupfu zvinosiyana zvichienderana neinovaka muviri.

Izvo zvakakosha kuti uzive kuti kunyanyisa kudyiwa kwehumwe huturu kunogona achiri kuve nengozi kunyangwe ikasatungamira kukuvadza huturu zviratidzo.

Imwe ongororo yakaongorora vanhu vanopfuura zviuru gumi nezvisere vane njodzi yakanyanya yekenza yemapapu nekuda kwekusvuta kwekare kana kusvibiswa kweasbestosi. Boka rekupindira rakagamuchira mhando mbiri dzevhitamini A - 30 mg ye beta-carotene uye 25,000 IU ye retinyl palmitate pazuva ().

Kutongwa kwakamiswa pamberi pesarudzo apo boka rekupindira rakaratidza 28% mamwe mamiriro ekenza yemapapu uye 17% yakakura chiitiko cherufu pamusoro pemakore gumi nerimwe ichienzaniswa neboka rinodzora ().

Micronutrient Zvokuwedzera

Iyo yakachengeteka uye inoshanda kwazvo nzira yekuwana yakakwana vhitamini uye mamineral kudya kunoratidzika kunge kunobva kune chikafu manyuko (,).

Kumwe kutsvagurudza kunodiwa kuti unzwisise zvizere marefu-marefu mhedzisiro eityi uye zvinowedzera.

Nekudaro, vanhu vari panjodzi yekushomeka kwehumwe huturu vanogona kubatsirwa nekutora zvinowedzerwa pasi pekutarisirwa nachiremba.

Kana iwe uchifarira kutora micronutrient zvinowedzera, tsvaga zvigadzirwa zvinogoneswa nemumwe wechitatu. Kunze kwekunge zvimwe zvarairwa nemumwe mupi wezvehutano, ita shuwa kuti usadzivise zvigadzirwa zvine "super" kana "mega" doses yechero chikafu.

Sezvo muviri wako uchida micronutrients muhumwe huwandu, kushomeka uye kuwanda kwechero chinhu chinovaka muviri kunogona kutungamira kuzvinhu zvisina kunaka. Kana iwe uri panjodzi yekushomeka kwakati, taura nachiremba wako usati watanga kuwedzera.

Icho Chinokosha

Izwi rekuti micronutrients rinoreva mavitamin nemaminerari, ayo anogona kuganhurwa kuita macrominerals, anoteedzera zvicherwa uye mavhitamini emvura- uye ane mafuta.

Mavhitamini anodiwa mukugadzirwa kwesimba, immune immune, kugwamba kweropa uye mamwe mabasa nepo zvicherwa zvichibatsira kukura, mapfupa hutano, huwandu hwemvura uye mamwe maitiro.

Kuti uwane huwandu hwakakwana hwe micronutrients, tarisa chikafu chakaringana chine chikafu chakasiyana.