Kamar yadda muka gani a baya, da ma'adanai Wadannan abubuwa ne da dole ne su kasance a cikin jikin mutum don yin aiki yadda ya kamata. Dukkanin ma'adanai sun kasu zuwa manyan kungiyoyi biyu: macrominerals y microminerals (ko abubuwan ganowa). Baya ga shiga cikin tsarin kwarangwal, juyayi, kewayawa da tsarin rigakafima'adanai suna taimakawa wajen samarwa hormones da enzymes mahimmanci.
Yana da mahimmancin mahimmanci cewa jikin ɗan adam yana da ma'adanai masu mahimmanci a daidai adadin. Don yin wannan, yana da kyau a bi a lafiyayyen abinci iri-iri tare da nama, kayan lambu, 'ya'yan itatuwa, legumes, goro, da kayan kiwo. Daidaitaccen ruwa da matsakaicin amfani na abinci mai sarrafawa Hakanan suna haɓaka daidaitaccen abinci.
Sai kuma rarraba ma'adanai:
- Macromineral: sulfur, alli, sodium, potassium, phosphorus, magnesium, da chloride.
- Microminerals: zinc, baƙin ƙarfe, aidin, selenium, chromium, jan ƙarfe da manganese (a tsakanin wasu irin su molybdenum, silicon, nickel, cobalt da vanadium).
Menene macrominerals?
Ana buƙatar su a ciki ya fi girma yawa Ana samun su a cikin abinci da kuma a mafi girma matakan a cikin jiki. Suna yin ayyuka kamar ma'aunin ruwa, da raunin tsoka, da watsa jijiya da kuma lafiyar kasusuwaA ƙasa akwai mahimman ayyukan sa, abubuwan da aka ba da shawarar ci da tushen abinci na gama gari (buƙatun sun bambanta gwargwadon shekaru, jima'i da yanayin yanayin jiki):
Sodium
Yana da mahimmanci ga ma'aunin ruwa, da watsa jijiya da kuma raunin tsokaYawan cin abinci na iya tayar da hawan jini, amma rashin cin abinci fiye da kima yana iya zama matsala. Yawancin jagororin suna ba da shawarar kada su wuce 2300 mg / ranaTushen na yau da kullun: tebur gishirimiya, burodi, kayan kiwo da yawa sarrafa.
Chloride
Electrolyte wanda ke taimakawa kiyayewa acid-base balance kuma daga tayaAna samun sau da yawa tare da sodium (NaCl). Ƙananan maida hankali zai iya haifar da hypochloremia tare da alamomi kamar:
- Fitsari da asarar ruwa.
- Gajiyarauni da wahalar numfashi.
- Amai ko gudawa mai hade da asarar ruwa.
Yawancin mutane ba sa buƙatar ƙara ƙarin chloride, amma a kula da su ... hydration da matsakaicin barasa da maganin kafeyinKarkashin sharadi kamar ciwon sukari ko koda/hanta/cutar zuciya, ƙwararriyar bin diddigi yana da kyau.
Potassium
Key electrolyte ga bugun zuciya, da karfin jini, da raunin tsoka, da aikin jin tsoro da kuma pHTun da jiki ba ya samar da shi, dole ne a samo shi daga abinci; abubuwan ci masu nuni: 2600-3400 MG / ranaSources: 'ya'yan itatuwa (ayaba, apricot, citruskiwi), kayan lambu (karas, dankalin turawa, koren ganye), legumesgoro, nama maras kyau da dukan hatsi.
Calcio
Mahimmanci ga kashi da hakora, baya ga coagulationraunin tsoka da aikin jijiya. Abubuwan ci na yau da kullun: 1000-1300 MG / ranaSources: kiwo, kifi mai kashi (sardine), kayan lambu masu ganye (broccoli(kale), farin wake da abinci mai ƙarfiRashin wadataccen abinci yana da alaƙa da osteoporosis.
Phosphorus
Na biyu mafi yawan ma'adinai bayan calcium. Yana shiga cikin makamashin salulagyaran kyallen takarda da tacewa. Shawarwari akai-akai: 700 mg / ranaSources: namatsuntsaye kifi, kiwoqwai, dukan hatsi, dankali, tafarnuwa, busassun 'ya'yan itace da abubuwan sha (don su acido fosforico).
Magnesio
Yana da hannu a fiye da 300 halayen Hanyoyin biochemical (haÉ—uwar sunadaran, samar da glucose, da aikin tsoka / jijiya). Abubuwan ci na yau da kullun: 320-420 MG / ranaSources: koren ganyetsaba, kwayoyi, legumesNama da kifi. Mutane da yawa ba su kai ga mafi kyawun matakan ba.
Sulfur
Ya ƙunshi amino acid mai sulfur da bitamin kamar biotin da thiamine. Yana ba da gudummawa ga tsarin gina jiki da kuma inganta metabolism. Sources: abinci mai arziki a ciki sunadarai (nama, kwai, kayan kiwo, legumes, goro).
Menene microminerals?
Ana buƙatar su a ciki m yawa amma suna da mahimmanci daidai ga matakai kamar rigakafitsarin kashi da metabolismBaya ga wadannan, kungiyar kuma tana amfani da wasu kamar su silicon, nickel, cobalt y vanadium.
tutiya
Makullin zuwa maganganun kwayoyin halitta, da furotin da DNA kira, waraka da kuma aikin rigakafiJagorar cin abinci: 8-11 MG / ranaSources: kawaNama, kaguwa, lobster, kaza, legumes, hatsi mai ƙarfi, yogurt, da tsaba na kabewa. Rashi na iya haifarwa rashin ƙarfi na rigakafiasarar gashi, asarar ci, da raunuka.
Iodine
Mahimmanci ga cututtukan mahaifaCi gaban Neurological da tsarin tsarin rayuwa. Shawarwari na yau da kullun: 150-290 mcg / ranaSources: kifialgae, kayan kiwo, 'ya'yan itatuwa da kayan marmari daga wuraren da ke da wadatar iodine da gishiri iodized (gishirin da ke cikin yawancin abinci da aka sarrafa ba a sanya shi a cikin iodized).
selenium
Antioxidant da cofactor ga jiki thyroid metabolismYawan ci: 55-70 mcg / ranaSources: Brazil kwayoyiShellfish (aya, sardines), kifi (tuna), qwai, tsaba sunflower, namomin kaza, da kaza sune tushen abubuwan gina jiki. Rashin gazawa ba su da yawa, amma yana iya shafar jiki. haihuwa da haÉ—in gwiwa.
Copper
Goyi bayan makamashi metabolism, samuwar haÉ—in gwiwa da aikin jijiya. Shawarwari: 900-1300 mcg / ranaMadogararsa: offal, shellfish, duhu cakulanhatsi, sesame tsaba da goro.
Manganese
Shiga cikin metabolismkariyar antioxidant da sadarwar neuronal. Abubuwan ci: 1,8-2,6 MG / ranaSources: kwayoyi (hazelnuts, pecans), mussels, shinkafa launin ruwan kasa, chickpeas, alayyafo, abarba, soya, da hatsi. Karancin da ba a saba gani ba.
Chrome
Taimakawa zuwa insulin sensitivity da kuma inganta metabolism furotin da kuma carbohydratesJagorar cin abinci: 25-35 mcg / ranaSources: broccoli, koren wakenono turkey, dankalin turawa da inabi (ruwan 'ya'yan itace ko ruwan inabi).
Molybdenum
Cofactor na enzymes da ke hana sulfite tarawa da gubobi. Shawarwari: 45-50 mcg / ranaSources: legumes (wake mai fadi, wake mai baki), hanta, kayan kiwo, dankalin turawa, ayaba da shinkafa.
Hierro
Mahimmanci ga haemoglobin da iskar oxygen. Sources: jan nama, legumes, hatsi masu ƙarfi da goro. Its bioavailability inganta tare da bitamin C.
Boron (madaidaicin abin ganowa)
Goyi bayan ma'adinai metabolism kashi kuma yana daidaita yanayin hormones kamar estrogens y testosteroneAbincin abinci na yau da kullun yana tsakanin 1-13 MG / ranaSources: ruwan 'ya'yan itace plum, aguacate, zabibi, peach, inabi, apple, pear da legumes.
Shawarar Abincin yau da kullun (RDI) da jagororin aiki
Babban bambanci tsakanin macro da microminerals shine yawa Da ake buƙata: Yawancin lokaci ana auna macro a ciki daruruwan mg ko gram, da kuma micrograms a ciki mcg ko kadan mg. Tare da abinci mai wadata a ciki kayan lambu masu ganye'Ya'yan itãcen marmari, kayan kiwo, nama, hatsi gabaɗaya, legumes, goro, da iri na iya rufe yawancin buƙatun ku na abinci mai gina jiki. Guji wuce gona da iri. sarrafa kuma kula da tushen ruwa Har ila yau yana taimakawa.
Ƙarin: lokacin da za a yi la'akari da shi
Fi dacewa, ya kamata abubuwan da suka fi dacewa su kasance abinciKari zai iya taimakawa idan akwai nakasa rubuce ko manyan buƙatu (misali, ciki, masu cin ganyayyaki/masu cin ganyayyaki(menopause, rashin lafiyar abinci, cututtuka na yau da kullum). Ka guji wuce gona da iri matsakaicin abin da ake iya jurewa kuma tuntuɓi mai sana'a don daidaita kashi bisa ga abin da abincin ku ya riga ya samar.
Macronutrients da micronutrients: tsarin gaba É—aya
Fahimtar bambancin yana taimakawa wajen tsarawa Daidaita cin abinci. A macronutrients (Carbohydrates, proteins, fats, da ruwa) ana buƙata da yawa kuma suna ba da gudummawa ga ko sauƙaƙe makamashi; da kayan masarufi (Vitamins da ma'adanai) ana buƙata a cikin ƙananan adadi kuma suna tsara matakai ba tare da samar da adadin kuzari ba.
Carbohydrates
Babban tushen makamashi (4 kcal/g). Siffofin: sukari, starches y zarenComplex carbohydrates (dukan hatsi da legumes) suna inganta ci gaba da kuzari. Yawancin jagororin suna ba da shawarar mafi ƙarancin ~135 g/ranakuma a kalla a lokacin daukar ciki ~175 g/rana.
Amintaccen
Suna ginawa da gyarawa kyallen takarda, tsari enzymes da hormones (4 kcal / g). Sources: nama, kifi, qwaikayan kiwo, legumes da goro.
Kayan mai
Suna goyon bayan girma cellSuna kare gabobin jiki kuma suna jigilar bitamin mai-mai narkewa (9 kcal/g). Ana ba da fifiko ga na daya y polyunsaturatedcikakken matakan suna iyakance kuma an kauce musu transAlamar kewayon shine 20-35% na jimlar makamashi, tare da Omega-6 kusan 2,5-9% kuma Omega-3 tsakanin 0,5-2%; monounsaturated 15-20% kuma cikakken kasa 10%.
Fiber da ruwa
La zaren mai narkewa da insoluble inganta da jinƙai, sufuri da lafiyar jiki. The ruwa Yana da mahimmanci don sufuri abinci mai gina jiki, kawar da sharar gida, daidaita yawan zafin jiki da kuma kula da ma'auni na ionic.
Karɓar nau'in abinci iri-iri, tare da kulawa ta musamman ga tushen ma'adinai da aka bayyana, yana ba ku damar rufe bambance-bambance tsakanin macrominerals y micromineralsInganta mahimman ayyukan jiki ba tare da rasa ganin rawar macronutrients a cikin kuzarin yau da kullun ba.
