Minerals: yimaphi abaluleke kakhulu kithi?

Minerals umuntu udinga nje efana amavithamini. Ababandakanyeka ukudalwa kumaseli emzimbeni, izicubu zawo, futhi ehilelekile enzyme izinhlelo.

Basuke ihlukaniswe micronutrients vumelekile futhi. kudingeka Day macronutrients (okuyinto zihlanganisa i-phosphorus, i-potassium, i-sodium, ne-calcium, magnesium nensimbi) ibalwa angu sikhathi, efana izakhi mkhondo (kuhlanganise zinc manganese, ithusi, i-chromium nethusi) kuyinsakavukela kancane kayikhulu .

Ake uchaze ngokuningiliziwe ezinye amaminerali (ngokukhethekile, Macro), ezidingekile ukusebenza evamile umzimba wethu.

Salt, noma i-sodium chloride, kudingeka ukuba behlise isidumbu sayo silondoloze Ukwakheka usawoti yegazi, ingcindezi osmotic of evamile. Kuyinto kusukela kule ingcindezi incike iphesenti uketshezi ukuthi egcinwa ezicutshini futhi igazi. Kungenjalo, kukhona amanzi emzimbeni. Salt ukusetshenziswa inyuka lapho umuntu eba nobuhlobo zokukhuthaza ukuvivinya umzimba kanye ukujuluka eqinile, ikakhulukazi okushisa aphakeme. Ngakho-ke, ezimweni ezinjalo, kudingeka ukwandisa edonsa usawoti. Le mfuneko nsuku zonke saleli macronutrient - 10-14 g

Mineral izinto ukudla ngezindlela ezingafani. Udinga nje ukuthi iyiphi kuzo ubuswa omunye macro- kanye micronutrients. Ngokwesibonelo, i-calcium, okuyinto bahileleke umzimba, kuvusa excitability evamile kwemisipha futhi izinzwa ezicutshini futhi yindlela amathambo, eziqukethwe okusanhlamvu nemifino eqinisa. Nokho, uqiniswa engcono ugxile lapho udle ubisi, imikhiqizo yobisi kanye namaqanda. i-calcium, i-omdala imayelana '90

Minerals ezifana phosphorus kanye magnesium, kuhlobene ne-calcium, futhi kwakusekhona nokuhle nezicubu namathambo. Ngaphezu kwalokho, i-phosphorus kuyinto ngenkuthalo ahileleke umzimba amaprotheni, lipids kanye carbohydrate. Uma umsebenzi imisipha kwenziwa ngamandla, isidingo samanzi emzimbeni, ngoba phosphorus liyakhuphuka. Magnesium kunomthelela ukusebenza umsebenzi enzymatic, futhi ehilelekile yezinqubo zamakhemikhali elihlobene ne phosphorus compounds.

Okuqakathekileko ukuthi phosphorus ingena emzimbeni nge imikhiqizo yezilwane (ushizi, ushizi, inyama, inhlanzi, ushizi kanye kwesibindi), kugaywe ngokushesha futhi kangcono kunaleso obukade asebenzelana ngayo nebhali, * nobhontshisi, uphizi noma isinkwa. Isidingo nsuku zonke phosphorus ngoba umzimba ezikhulayo kuyinto 700 mg, okuyinto kancane kunenani zakhekile, omdala (600 mg).

Magnesium iza kithi ikakhulu imikhiqizo Lokudabuka isitshalo. Sitholakala isinkwa, okusanhlamvu, amazambane nokusanhlamvu. Le mfuneko nsuku zonke-ke - 280-350 mg.

WezokuMbiwa oqapha umsebenzi wabo uhlelo senhliziyo nemithambo yegazi. Lezi zici zihlanganisa potassium, okwandisa excretion umchamo futhi ngaleyo ndlela kudaleke inhliziyo. He is ngaphakathi isamba elanele itholakala imifino, izithelo kanye amajikijolo (currants abamnyama, amabhilikosi omisiwe, omisiwe zucchini, asithena, amazambane kanye ithanga).

Ukuze enothisa umzimba wakho nge macro- kubalulekile futhi micronutrients, kubalulekile ukukhumbula ukuthi amaminerali avela ukudla washisa abakwazi yamukeleke ngokugcwele. Ijubane le nqubo kunomthelela:

- ikhofi notshwala;

- ukubhema;

- ukusetshenziswa kunemithi noma amaphilisi owaphuzayo;

- reception amaphilisi umuthi hormone.

ukwelashwa ukushisa imikhiqizo akunjalo kunciphisa khona kwalezi amaminerali, njengoba kunjalo nge amavithamini. Kodwa uma elicwengisiswe noma ikhasi, ezinye zazo elahleka. Ngakho-ke ukudla imikhiqizo abaningi uzilungiselele kusuka okumahhadla izingxenye ungafundeki.

Le mfuneko nsuku zonke namaminerali lactating nabesifazane abakhulelwe inyuka ngo-10-20 g