Njengoba sibonile ngaphambili, amaminerali yizinto okumele zibe khona emzimbeni womuntu ukuze usebenze kahle. Zonke izimbiwa zihlukaniswe ngamaqembu amabili amakhulu: ama-macrominerals nama -microminerals (noma izinto ezilandelanayo). Ngaphezu kokuhlanganyela ohlelweni lwamathambo, lwezinzwa, lokujikeleza kwegazi, kanye nolwamasosha omzimba , amaminerali asiza ekukhiqizeni ama-hormone nama-enzyme abalulekile.
Kubalulekile ukuthi umzimba womuntu ube namaminerali adingekayo ngobuningi obanele. Ukuze kufezwe lokhu, kuyalulekwa ukulandela ukudla okunempilo nokuhlukahlukene okuhlanganisa inyama, imifino, izithelo, ubhontshisi, amantongomane, nemikhiqizo yobisi. Ukumanzisa kahle nokudla okucutshungulwe ngokulinganisela nakho kunegalelo ekudleni okulinganiselayo.
Okulandelayo ukuhlukaniswa kwamaminerali :
- Amaminerali amakhulu: i-calcium, i-sodium, i-potassium, i-phosphorus, i-magnesium ne-chloride.
- Amaminerali amancane: i-zinc, insimbi, i-iodine, i-selenium, i-chromium, ithusi ne-manganese (phakathi kwezinye ezifana ne-molybdenum, i-silicon, i-nickel, i-cobalt ne-vanadium).
Yini ama-macrominerals?
Ziyadingeka ngobuningi obukhulu ekudleni futhi zitholakala nasezingeni eliphezulu emzimbeni. Zenza imisebenzi efana nokulinganisela uketshezi , ukufinyela kwemisipha , ukudluliselwa kwemizwa , kanye nempilo yamathambo . Ngezansi kunemisebenzi yazo eyinhloko, ukudla okunconywayo, kanye nemithombo yokudla evamile (izidingo ziyahlukahluka kuye ngobudala, ubulili, kanye nesimo somzimba):
Isodiyamu
Kubalulekile ekulinganiseni uketshezi , ukudluliselwa kwemizwa , kanye nokufinyela kwemisipha . Ukweqisa kungakhuphula umfutho wegazi, kodwa okuncane kakhulu nakho kungaba yinkinga. Iziqondiso eziningi zincoma ukuthi kungadluli ku- 2300 mg/ngosuku . Imithombo evamile ifaka usawoti wetafula , amasoso, isinkwa, imikhiqizo yobisi, kanye nokudla okuningi okucutshunguliwe.
I-Chloride
I-electrolyte esiza ukugcina ibhalansi ye-acid-base kanye noketshezi . Ivame ukutholakala eceleni kwe-sodium (NaCl). Ukuhlushwa okuphansi kungabangela i-hypochloremia enezimpawu ezifana nalezi:
- Ukomisa nokulahlekelwa uketshezi.
- Ukukhathalaubuthakathaka kanye nobunzima bokuphefumula.
- Ukuqhafaza noma isifo sohudo esihambisana nokulahlekelwa uketshezi.
Iningi labantu alidingi ukwengeza i-chloride eyengeziwe, kodwa kunalokho bagxila ekulondolozeni amanzi emzimbeni kanye nokulinganisela ukuphuza kwabo utshwala kanye ne-caffeine . Ezimweni ezifana nesifo sikashukela noma isifo sezinso/isibindi/senhliziyo, ukuqapha kochwepheshe kuyalulekwa.
Potassium
I-electrolyte ebalulekile yesigqi senhliziyo , umfutho wegazi , ukufinyela kwemisipha , ukusebenza kwezinzwa , kanye ne-pH . Njengoba umzimba ungayikhiqizi, kumele itholakale ekudleni; ukudla okunconywayo: 2600–3400 mg/ngosuku . Imithombo: izithelo (ubhanana, i-apricot, izithelo ze-citrus , i-kiwi), imifino (isanqante, amazambane, imifino enamaqabunga ), ubhontshisi , amantongomane, inyama engenamafutha, kanye nokusanhlamvu okuphelele.
Calcio
Kubalulekile emathanjeni namazinyo , kanye nasekuqineni kwegazi , ukufinyela kwemisipha, kanye nokusebenza kwezinzwa. Ukudla okuvamile: 1000–1300 mg/ngosuku . Imithombo: imikhiqizo yobisi , inhlanzi enamathambo (amasardine), imifino eluhlaza enamaqabunga ( i-broccoli , i-kale), ubhontshisi omhlophe, kanye nokudla okuqinisiwe . Ukudla okunganele kuhlotshaniswa ne -osteoporosis.
Iphosphorus
Iminerali yesibili eningi kakhulu ngemva kwe-calcium. Idlala indima emandleni eseli , ekulungisweni kwezicubu , nasekuhlungeni imfucuza. Izincomo ezivamile: 700 mg/ngosuku . Imithombo: inyama , inkukhu, inhlanzi , imikhiqizo yobisi , amaqanda, okusanhlamvu okuphelele, amazambane, igalikhi, izithelo ezomisiwe, kanye neziphuzo ezine-carbonated (ngenxa yokuqukethwe kwazo kwe-phosphoric acid ).
magnesium
Ihilelekile ekuphenduleni kwamakhemikhali angaphezu kuka-300 (ukwakheka kwamaprotheni, ukukhiqizwa kwe-glucose, kanye nokusebenza kwemisipha/kwezinzwa). Ukudla okuvamile: 320–420 mg/ngosuku . Imithombo: imifino eluhlaza , imbewu, amantongomane, ubhontshisi , inyama, nenhlanzi. Abantu abaningi abafinyeleli amazinga afanele.
Isibabule
Iqukethe ama-amino acid aqukethe i-sulfur namavithamini afana ne-biotin ne-thiamine. Inegalelo ekwakheni nasekugayweni kwamaprotheni . Imithombo: ukudla okucebile ngamaprotheni (inyama, amaqanda, imikhiqizo yobisi, imidumba, amantongomane).
Yini ama-microminerals?
Ziyadingeka ngamanani amancane kodwa zibaluleke ngokulinganayo ezinqubweni ezifana nokuzivikela komzimba , ukwakheka kwamathambo, kanye nokusetshenziswa kwawo emzimbeni . Ngaphezu kwalokhu okulandelayo, umzimba usebenzisa nezinye ezifana ne -silicon , i-nickel , i-cobalt , ne -vanadium.
Zinc
Kubalulekile ekubonakalisweni kwezakhi zofuzo , ukwakheka kwamaprotheni kanye ne-DNA , ukuphulukiswa kwamanxeba, kanye nokusebenza komzimba . Ukudla okunconywayo: 8–11 mg/ngosuku . Imithombo: ama-oyster , inyama, inkalankala, i-lobster, inkukhu, ubhontshisi, okusanhlamvu okuqinisiwe, i-yogurt, kanye nembewu yethanga. Ukuntuleka kungabangela ukuntuleka kwamasosha omzimba , ukulahlekelwa izinwele, ukulahlekelwa yisifiso sokudla, kanye nezilonda.
I-Iodine
Kubalulekile kuma -hormone e-thyroid , ekuthuthukisweni kwezinzwa, kanye nokulawulwa kwe-metabolic. Izincomo ezivamile: 150–290 mcg/ngosuku . Imithombo: inhlanzi , ulwandle, imikhiqizo yobisi, izithelo nemifino evela ezindaweni ezicebile nge-iodine, kanye nosawoti one-iodine (usawoti ekudleni okuningi okucutshungulwayo awune-iodine).
selenium
I-antioxidant kanye ne-cofactor ye -metabolism ye-thyroid . Ukudla okuvamile: 55–70 mcg/ngosuku . Imithombo: Amantongomane aseBrazil , i-shellfish (ama-oyster, ama-sardine), inhlanzi (i-tuna), amaqanda, imbewu yelanga, amakhowe, kanye nenkukhu. Ukuntuleka akuvamile kodwa kungathinta ukuzala kanye nempilo yamalunga.
Copper
Isekela ukugaywa kwamandla , ukwakheka kwezicubu ezixhumeneyo , kanye nokusebenza kwezinzwa. Ukudla okunconywayo: 900–1300 mcg/ngosuku . Imithombo: inyama yezitho zomzimba, i-shellfish, ushokoledi omnyama , i-oats, imbewu yesesame, namantongomane.
Manganese
Ihlanganyela ekusetshenzisweni kwe-metabolism , ekuvikelweni kwe-antioxidant, kanye nokuxhumana kwe-neuronal. Ukudla okunconywayo: 1,8–2,6 mg/ngosuku . Imithombo: amantongomane (ama-hazelnuts, ama-pecan), ama-mussels, ilayisi elinsundu, ama-chickpeas, isipinashi, uphayinaphu, i-soy, kanye nama-oats. Ukuntuleka kwawo akuvamile.
I-Chrome
Kunegalelo ekuzweleni kwe-insulin kanye nokusetshenziswa kwamaprotheni nama-carbohydrate . Ukudla okunconywayo: 25–35 mcg/ngosuku . Imithombo: i-broccoli, ubhontshisi oluhlaza , isifuba se-turkey, amazambane, namagilebhisi (ujusi noma iwayini).
I-Molybdenum
I-Cofactor yama-enzyme avimbela ukuqongelela kwama-sulfite kanye nobuthi. Izincomo: 45–50 mcg/ngosuku . Imithombo: ubhontshisi (ubhontshisi obanzi, ubhontshisi onamehlo amnyama), isibindi, imikhiqizo yobisi, amazambane, ubhanana, kanye nelayisi.
hierro
Kubalulekile ekuthuthweni kwe -hemoglobin kanye nomoya-mpilo. Imithombo: inyama ebomvu, ubhontshisi , okusanhlamvu okuqinisiwe , namantongomane. Ukutholakala kwayo emzimbeni kuthuthuka nge -vitamin C.
I-Boron (isici sokulandelela esihambisanayo)
Isekela ukugaywa kwamaminerali emathanjeni futhi ilawula ama-hormone afana ne -estrogen ne -testosterone . Ukudla okuvamile kusuka ku- 1–13 mg/ngosuku . Imithombo: ijusi le-prune, i- avocado , amagilebhisi omisiwe, ipentshisi, amagilebhisi, i-apula, ipeya, kanye nemifino.
I-Daily Intake Enconyiwe (RDI) nemihlahlandlela esebenzayo
Umehluko omkhulu phakathi kwama-macro nama-microminerals ubuningi obudingekayo : ama-macrominerals avame ukulinganiswa ngamakhulu ama-milligram noma amagremu, kuyilapho ama-microminerals elinganiswa ngama -microgram noma ama-milligram ambalwa. Ukudla okucebile ngemifino eluhlaza enamaqabunga , izithelo, imikhiqizo yobisi, inyama, okusanhlamvu okuphelele, ubhontshisi, amantongomane, nembewu kungasiza ekuhlangabezaneni nezidingo zakho eziningi zamaminerali. Ukugwema ukudla okucutshungulwe ngokweqile nokuqinisekisa ukuthi unamanzi anele nakho kunomthelela kulokhu.
Isengezo: nini ukucatshangelwa
Okungcono kakhulu, beka phambili ukudla . Izithasiselo zingaba usizo uma kukhona ukuntuleka okubhaliwe noma izidingo ezengeziwe (isib. ukukhulelwa, abantu abadla imifino/abangadli inyama , ukunqamuka kokuya esikhathini, ukungezwani nokudla, izifo ezingamahlalakhona). Gwema ukudlula umthamo omkhulu obekezelelekayo bese uthintana nochwepheshe wezempilo ukuze alungise umthamo ngokusekelwe kulokho okunikezwa ukudla kwakho kakade.
Ama-macronutrients nama-micronutrients: uhlaka olujwayelekile
Ukuqonda umehluko kusiza ekwakheni ukudla okulinganiselayo . Ama-macronutrients (ama-carbohydrate, amaprotheni, amafutha, namanzi) ayadingeka ngobuningi obukhulu futhi ahlinzeka noma alekelele amandla ; ama-micronutrients (amavithamini namaminerali) ayadingeka ngobuningi obuncane futhi alawula izinqubo ngaphandle kokunikeza ama-calories.
Ama-carbohydrate
Umthombo oyinhloko wamandla (4 kcal/g). Amafomu: ushukela , izitashi , kanye ne-fiber . Ama-carbohydrate ayinkimbinkimbi (okusanhlamvu okuphelele kanye nemifino) anikeza amandla aqhubekayo. Iziqondiso eziningi zincoma okungenani ~135 g/ngosuku , kanye okungenani ~175 g/ngosuku ngesikhathi sokukhulelwa.
amaprotheni
Zakha futhi zilungise izicubu , futhi zakha ama-enzyme nama-hormone (4 kcal/g). Imithombo: inyama, inhlanzi, amaqanda , imikhiqizo yobisi, ubhontshisi kanye namantongomane.
Amafutha
Zisekela ukukhula kwamangqamuzana , zivikela izitho zomzimba, futhi zithutha amavithamini ancibilikayo emafutheni (9 kcal/g). Amafutha agcwele kakhulu kanye nanamafutha agcwele kakhulu abekwa phambili ; amafutha agcwele anqunyelwe, futhi amafutha aguquguqukayo ayagwenywa . Uhla olujwayelekile lungama -20-35% wamandla aphelele, kanye ne -omega-6 cishe engu-2,5-9% kanye ne -omega-3 phakathi kuka-0,5-2%; amafutha agcwele kakhulu angu-15-20%, kanye namafutha agcwele angaphansi kuka-10%.
I-fiber namanzi
I-fibre encibilikayo nengancibiliki ithuthukisa ukusutha , ukugaya ukudla , kanye nempilo ye-metabolic. Amanzi abalulekile ekuthuthweni kwezakhamzimba , ekususeni imfucuza, ekulawuleni izinga lokushisa, nasekulondolozeni ibhalansi ye-electrolyte.
Ukwamukela iphethini yokudla ehlukahlukene, ngokunaka ngokukhethekile imithombo yamaminerali echazwe, kukuvumela ukuthi umboze umehluko phakathi kwama-macrominerals nama -microminerals , uthuthukise imisebenzi ebalulekile yomzimba ngaphandle kokulahlekelwa yindima yama-macronutrients ekudleni kwamandla kwansuku zonke.
