Micronutrients: Mitundu, Nchito, Maubwino ndi Zambiri

Zamkati

• Kodi Micronutrients Ndi Chiyani?
• Mitundu ndi Nchito ya Micronutrients
• Mavitamini Osungunuka Ndi Madzi
• Mavitamini Osungunuka Ndi Mafuta
• Macrominerals
• Tsatirani Mchere
• Ubwino Wathanzi la Micronutrients
• Kuperewera kwa Micronutrient ndi Zoopsa
• Zofooka
• Zoopsa
• Zowonjezera Micronutrient
• Mfundo Yofunika Kwambiri

Micronutrients ndi amodzi mwamagulu akuluakulu azakudya zomwe thupi lanu limafunikira. Mulinso mavitamini ndi mchere.

Mavitamini amafunikira pakupanga mphamvu, chitetezo chamthupi, kutseka magazi ndi ntchito zina. Pakadali pano, mchere umagwira ntchito yofunikira pakukula, thanzi la mafupa, madzi amadzimadzi ndi njira zina zingapo.

Nkhaniyi imafotokoza mwachidule micronutrients, ntchito zawo ndi tanthauzo lakumwa mopitirira muyeso kapena kusowa.

Kodi Micronutrients Ndi Chiyani?

Mawu oti micronutrients amagwiritsidwa ntchito pofotokoza mavitamini ndi michere yonse.

Komano ma macronutrients amaphatikizapo mapuloteni, mafuta ndi chakudya.

Thupi lanu limafunikira micronutrients yocheperako poyerekeza ndi ma macronutrients. Ndicho chifukwa chake amatchedwa "micro".

Anthu ayenera kupeza micronutrients kuchokera ku chakudya popeza thupi lanu silingathe kupanga mavitamini ndi michere - kwakukulukulu. Ndicho chifukwa chake amatchedwanso zakudya zofunikira.

Mavitamini ndi mankhwala omwe amapangidwa ndi zomera ndi nyama zomwe zitha kuwonongeka ndi kutentha, asidi kapena mpweya. Kumbali inayi, mchere umakhala wopanda kanthu, umakhalapo m'nthaka kapena m'madzi ndipo sungathe kuwonongeka.

Mukamadya, mumadya mavitamini omwe zomera ndi nyama zimapanga kapena mchere womwe adatenga.

Zakudya zopatsa thanzi za chakudya chilichonse ndizosiyana, choncho ndibwino kudya zakudya zosiyanasiyana kuti mupeze mavitamini ndi michere yokwanira.

Kudya mokwanira micronutrients yonse ndikofunikira kuti mukhale ndi thanzi labwino, chifukwa vitamini ndi mchere uliwonse umakhala ndi gawo lina mthupi lanu.

Mavitamini ndi mchere ndizofunikira pakukula, chitetezo cha mthupi, kukula kwaubongo ndi zina zambiri zofunika kuchita (,,).

Kutengera magwiridwe antchito, micronutrients ina imathandizanso popewa ndikulimbana ndi matenda (,,).

Micronutrients imaphatikizapo mavitamini ndi mchere. Ndizofunikira pazinthu zingapo zofunika mthupi lanu ndipo ziyenera kudyedwa kuchokera pachakudya.

Mitundu ndi Nchito ya Micronutrients

Mavitamini ndi mchere amatha kugawidwa m'magulu anayi: mavitamini osungunuka m'madzi, mavitamini osungunuka mafuta, macrominerals ndikutsata mchere.

Mosasamala mtundu, mavitamini ndi mchere zimayikidwa m'njira zofananira mthupi lanu ndipo zimagwirizana m'njira zambiri.

Mavitamini Osungunuka Ndi Madzi

Mavitamini ambiri amasungunuka m'madzi motero amadziwika kuti amasungunuka m'madzi. Sizisungidwa mosavuta mthupi lanu ndikutuluka ndi mkodzo mukazidya mopitirira muyeso.

Ngakhale mavitamini osungunuka m'madzi aliwonse ali ndi gawo lapadera, ntchito zawo ndizofanana.

Mwachitsanzo, mavitamini ambiri a B amakhala ngati coenzymes omwe amathandizira kuyambitsa machitidwe ofunika amthupi. Zambiri mwa izi ndizofunikira pakupanga mphamvu.

Mavitamini osungunuka m'madzi - ndi zina mwa ntchito zawo - ndi awa:

• Vitamini B1 (thiamine): Zimathandizira kusintha michere kukhala mphamvu (7).
• Vitamini B2 (riboflavin): Zofunikira pakupanga mphamvu, magwiridwe antchito am'thupi ndi mafuta metabolism (8).
• Vitamini B3 (niacin): Zimayendetsa kupanga mphamvu kuchokera ku chakudya (9, 10).
• Vitamini B5 (pantothenic acid): Zofunikira pakapangidwe ka mafuta acid (11).
• Vitamini B6 (pyridoxine): Amathandizira thupi lanu kumasula shuga kuchokera kumakaboha osungidwa kuti apange mphamvu ndikupanga maselo ofiira ofiira (12).
• Vitamini B7 (biotin): Amasewera pama metabolism amafuta acids, amino acid ndi glucose (13).
• Vitamini B9 (folate): Chofunikira pakugawika kwama cell moyenera (14).
• Vitamini B12 (cobalamin): Zofunikira pakupanga maselo ofiira ofiira komanso dongosolo lamanjenje loyenera ndi magwiridwe antchito aubongo (15).
• Vitamini C (ascorbic acid): Amafunika kuti pakhale ma neurotransmitters ndi collagen, puloteni yayikulu pakhungu lanu (16).

Monga mukuwonera, mavitamini osungunuka m'madzi amatenga gawo lofunikira popanga mphamvu komanso amakhala ndi ntchito zina zingapo.

Popeza mavitaminiwa samasungidwa mthupi lanu, ndikofunikira kuti muwapatse chakudya chokwanira.

Zowonjezera ndi Zowonjezera Zovomerezeka za Zakudya (RDAs) kapena Ma Intake Okwanira (AI) a mavitamini osungunuka m'madzi ndi (7, 8, 10, 11, 12, 13, 14, 15, 16):

Mavitamini Osungunuka Ndi Mafuta

Mavitamini osungunuka ndi mafuta samasungunuka m'madzi.

Zimayamwa bwino zikamadya limodzi ndi gwero lamafuta. Mukatha kumwa, mavitamini osungunuka mafuta amasungidwa m'chiwindi ndi mafuta kuti mugwiritse ntchito mtsogolo.

Mayina ndi magwiridwe antchito a mavitamini osungunuka ndi awa:

• Vitamini A: Zofunikira pakuwona bwino ndi kugwira ntchito kwa ziwalo (17).
• Vitamini D: Imalimbikitsa chitetezo chamthupi choyenera ndikuthandizira kuyamwa kwa calcium ndi kukula kwa mafupa (18).
• Vitamini E: Amathandizira chitetezo cha mthupi ndipo amachita ngati antioxidant yomwe imateteza maselo kuti asawonongeke (19).
• Vitamini K: Chofunika kuti magazi aziundika komanso kukula bwino kwa mafupa (20).

Zowonjezera ndikulimbikitsa kudya mavitamini osungunuka ndi (17, 18, 19, 20):

Macrominerals

Ma macrominerals amafunikira kwambiri kuposa kutsatira mchere kuti muchite mbali yake m'thupi lanu.

Ma macrominerals ndi zina mwa ntchito zawo ndi:

• Calcium: Zofunikira pakapangidwe koyenera ndi kagwiritsidwe ntchito ka mafupa ndi mano. Amathandizira kugwira ntchito kwa minofu ndi kupindika kwa chotengera magazi (21).
• Phosphorus: Gawo la kapangidwe ka mafupa ndi khungu (22).
• Mankhwala enaake a: Amathandizira okhala ndi ma enzyme opitilira 300, kuphatikiza kuwongolera kuthamanga kwa magazi (23).
• Sodiamu: Electrolyte yomwe imathandizira kusungunuka kwamadzimadzi ndikusamalira kuthamanga kwa magazi ().
• Mankhwala enaake: Nthawi zambiri zimapezeka kuphatikiza ndi sodium. Zimathandizira kusungunuka kwamadzi ndipo zimagwiritsidwa ntchito popanga timadziti (25).
• Potaziyamu: Electrolyte yomwe imasunga mawonekedwe amadzimadzi m'maselo ndikuthandizira kufalikira kwamitsempha ndi kugwira ntchito kwa minofu (26).
• Sulfa: Chimodzi mwazinthu zonse zamoyo zomwe zili mu amino acid methionine ndi cysteine ​​().

Magwero ndi kuchuluka kwa macrominerals ndi awa (21, 22, 23,, 25, 26,):

Tsatirani Mchere

Kutsata mchere kumafunikira pang'ono pokha kuposa macrominerals koma kumathandizabe kugwira ntchito zofunika mthupi lanu.

Zotsatira zakusaka ndi zina mwa ntchito zake ndi izi:

• Chitsulo: Zimathandizira kupereka mpweya ku minofu ndikuthandizira pakupanga mahomoni ena (28).
• Manganese: Amathandizira ma carbohydrate, amino acid ndi cholesterol metabolism (29).
• Mkuwa: Zofunikira pakupanga minofu yolumikizana, komanso ubongo wabwinobwino ndi magwiridwe antchito amanjenje (30).
• Nthaka: Zofunikira pakukula bwino, chitetezo cha mthupi komanso kuchiritsa mabala (31).
• Ayodini: Amathandizira pamalamulo a chithokomiro (32).
• Fluoride: Zofunikira pakukula kwa mafupa ndi mano (33).
• Selenium: Zofunikira pa thanzi la chithokomiro, kubereka ndi kudziteteza ku kuwonongeka kwa okosijeni (34).

Zowonjezera ndikulimbikitsidwa kwakupezeka kwa mchere ndi (28, 29, 30, 31, 32, 33, 34):

Micronutrients itha kugawidwa m'magulu anayi - mavitamini osungunuka m'madzi, mavitamini osungunuka mafuta, macrominerals ndikutsata mchere. Ntchito, magwero azakudya ndi kulowa kwa mavitamini ndi mchere uliwonse kumasiyana.

Ubwino Wathanzi la Micronutrients

Micronutrients onse ndi ofunikira kwambiri kuti thupi lanu ligwire bwino ntchito.

Kugwiritsa ntchito mavitamini ndi michere yosiyanasiyana ndikofunikira kuti munthu akhale ndi thanzi labwino komanso kungathandize kulimbana ndi matenda.

Izi ndichifukwa choti micronutrients ndi gawo lazinthu zilizonse mthupi lanu. Komanso, mavitamini ndi michere ina imatha kukhala ngati ma antioxidants.

Ma antioxidants amatha kuteteza kuwonongeka kwama cell komwe kumalumikizidwa ndi matenda ena, kuphatikiza khansa, Alzheimer's ndi matenda amtima (,,).

Mwachitsanzo, kafukufuku wagwirizanitsa kudya zakudya zokwanira za mavitamini A ndi C omwe ali ndi chiopsezo chochepa cha mitundu ina ya khansa (,).

Kupeza mavitamini okwanira kumathandizanso kupewa matenda a Alzheimer's. Kuwunika kwamaphunziro asanu ndi awiri kunapeza kuti kudya mokwanira mavitamini E, C ndi A kumalumikizidwa ndi 24%, 17% ndi 12% amachepetsa chiopsezo chokhala ndi Alzheimer's, motsatana (,).

Maminera ena amathanso kuthandizira popewa ndikulimbana ndi matenda.

Kafukufuku adalumikiza kuchepa kwa selenium ndi chiopsezo chachikulu cha matenda amtima. Kuwunikanso kwamaphunziro owunikira kunapeza kuti chiwopsezo cha matenda amtima chidachepa ndi 24% pomwe kuchuluka kwa magazi a selenium kukuwonjezeka ndi 50% ().

Kuphatikiza apo, kuwunikanso kafukufuku wa 22 kudazindikira kuti kudya kashiamu wokwanira kumachepetsa chiopsezo chakufa ndi matenda amtima ndi zina zonse ().

Kafukufukuyu akuwonetsa kuti kugwiritsa ntchito micronutrients yokwanira - makamaka omwe ali ndi zida za antioxidant - kumakupatsirani zabwino zambiri.

Komabe, sizikudziwika ngati kumwa zochulukirapo kuposa kuchuluka kwa micronutrients - kaya ndi zakudya kapena zowonjezera - kumakupatsirani maubwino ena (,).

Micronutrients ndi gawo la pafupifupi chilichonse mthupi lanu. Ena amakhala ngati ma antioxidants. Chifukwa chofunikira pantchito zathanzi, amatha kuteteza ku matenda.

Kuperewera kwa Micronutrient ndi Zoopsa

Ma micronutrients amafunikira mulingo wokwanira kuti agwire ntchito zawo zapadera mthupi lanu.

Kupeza vitamini kapena mchere wambiri kapena wocheperako kumatha kubweretsa zovuta.

Zofooka

Akuluakulu athanzi ambiri amatha kupeza micronutrients yokwanira kuchokera pachakudya chamagulu, koma pali zoperewera zomwe zimakhudza anthu ena.

Izi zikuphatikiza:

• Vitamini D: Pafupifupi 77% aku America alibe vitamini D, makamaka chifukwa chosowa dzuwa ().
• Vitamini B12: Zamasamba ndi zamasamba zitha kukhala ndi vuto la vitamini B12 popewa zopangira nyama. Okalamba nawonso ali pachiwopsezo chifukwa chakuchepa kwa mayamwidwe ndi ukalamba (,).
• Vitamini A: Zakudya za amayi ndi ana m'maiko omwe akutukuka kumene nthawi zambiri zimasowa vitamini A () wokwanira.
• Chitsulo: Kuperewera kwa mcherewu ndikofala pakati pa ana asukulu zoyambirira, azimayi akusamba ndi vegans (,).
• Calcium: Pafupifupi 22% ndi 10% ya abambo ndi amai opitilira 50, motsatana, samapeza calcium yokwanira ().

Zizindikiro, zisonyezo komanso zovuta zakanthawi yayitali zakusowa kotere zimadalira michere iliyonse koma zitha kuwononga magwiridwe antchito amthupi lanu komanso thanzi lanu.

Zoopsa

Micronutrient toxicities ndiofala kwambiri kuposa zofooka.

Nthawi zambiri zimachitika ndimitengo ikuluikulu yamavitamini A, D, E ndi K osungunuka chifukwa mafutawa amatha kusungidwa m'chiwindi ndi mafuta. Sangathe kutulutsidwa mthupi lanu ngati mavitamini osungunuka m'madzi.

Kawirikawiri poizoni wamagetsi amayamba chifukwa chowonjezera ndi zochulukirapo - kawirikawiri kuchokera kuzakudya. Zizindikiro za poyizoni zimasiyana kutengera michere.

Ndikofunika kuzindikira kuti kumwa mopitirira muyeso kwa michere inayake kumatha kukhalabe koopsa ngakhale sikubweretsa zizindikiro zowopsa za poizoni.

Kafukufuku wina adasanthula anthu opitilira 18,000 omwe ali pachiwopsezo chachikulu cha khansa yamapapo chifukwa chosuta fodya wakale kapena asibesitosi. Gulu lolowererapo lidalandira mitundu iwiri ya vitamini A - 30 mg wa beta-carotene ndi 25,000 IU ya retinyl palmitate tsiku ().

Mlanduwu udayimitsidwa nthawi isanakwane pomwe gulu lolowererapo lidawonetsa 28% ya khansa ya m'mapapo ndi 17% yakufa kwakukulu pazaka 11 poyerekeza ndi gulu lolamulira ().

Zowonjezera Micronutrient

Njira yabwino kwambiri komanso yothandiza kwambiri yopezera mavitamini ndi mchere wokwanira ikuwoneka kuti ikuchokera kuzakudya (,).

Kafufuzidwe kafukufuku amafunika kuti mumvetsetse zotsatira zakanthawi yayitali za poizoni ndi zowonjezera.

Komabe, anthu omwe ali pachiwopsezo cha kuchepa kwa michere atha kupindula ndikutenga zowonjezera poyang'aniridwa ndi dokotala.

Ngati mukufuna kumwa micronutrient supplements, yang'anani zinthu zotsimikizika ndi munthu wina. Pokhapokha atalangizidwa ndi othandizira azaumoyo, onetsetsani kuti mupewe mankhwala omwe ali ndi "super" kapena "mega" Mlingo wa michere iliyonse.

Popeza thupi lanu limafunikira micronutrients kuchuluka kwake, zofooka ndi zotsalira za michere iliyonse zimatha kubweretsa zovuta. Ngati muli pachiwopsezo cha kusowa kwina, lankhulani ndi dokotala musanayambe zowonjezera.

Mfundo Yofunika Kwambiri

Mawu oti micronutrients amatanthauza mavitamini ndi michere, yomwe imatha kugawidwa mu macrominerals, kutsatira mchere ndi mavitamini osungunuka ndi madzi.

Mavitamini amafunikira pakupanga mphamvu, chitetezo cha mthupi, kutseka magazi ndi ntchito zina pomwe mchere umathandizira kukula, thanzi la mafupa, madzi amadzimadzi ndi njira zina.

Kuti mupeze micronutrients yokwanira, khalani ndi chakudya choyenera chomwe chili ndi zakudya zosiyanasiyana.