Zvokudya zvemunhu mumwe nomumwe zvakakodzera kunyatsotariswa. Vanachiremba, vadzidzisi vezvokudya uye "vane ruzivo" vanoda zvokudya zvine utano havaregi kusimbisa kukosha kwekudya kwakakwana uye kwakanyatsonaka. Nekudaro, kune vakawanda, aya meseji achiri kunzwika serukova rwemashoko.
Mumwe munhu akanzwa nezvemitemo yekuenderana kwechikafu, mumwe munhu anofarira miriwo mune imwe nzira kana imwe, mumwe munhu anoedza kutevedzera mitemo yekudya ... mararamiro ekuziva. Zvisinei, kuitira kuti kufamba kwedu kune chinangwa kuve nekukurumidza, uye mhedzisiro inowanikwa kuti igadzikane, pamwe, zvinodikanwa kuita akati wandei kumira. Nhasi, tarisiro yedu ndeye micro uye macro zvinhu mukudya kwezuva nezuva.
Kutaura nezve hutano, hwakadzikama, hwakasiyana-siyana uye kuziva kudya kwakaoma kana iwe usingamiriri hunhu hwayo. Uye, kana zvinhu zvose zvakanyanya kana zvishoma zvakajeka nemavhitamini, mapuroteni, mafuta uye makhahydrates, zvino ndiko kutendeuka kwevamwe vavo, makemikari zvinhu. Uye ndicho chikonzero…
"Munhu anosanganisira ..." - mutsara uyu une zvakawanda zvekuwedzera, asi nhasi tichava nehanya, zvichida, iyo yakanyanya makemikari. Haisi chakavanzika chokuti periodic system yakawanikwa naD. Mendeleev inowanikwa mune zvakasikwa zvakatipoteredza. Zvimwe chetezvo zvinogona kutaurwa pamusoro pomunhu. Chese chipenyu i "dura" yezvinhu zvese zvinogoneka. Chikamu chayo chiri chepasirese kune vese vanogara panyika yedu, uye zvimwe zvinogona kusiyana zvishoma pasi pesimba remamiriro emunhu, semuenzaniso, nzvimbo yekugara, chikafu, basa.
Muviri wemunhu wakabatanidzwa zvisingaenzaniswi nekemikari chiyero kune chimwe nechimwe chezvino zvinozivikanwa zvinhu zveperiodic tafura, uye kunyangwe ruzivo rwepamusoro pezvimiro izvi runogona kuwedzera zvakanyanya nhanho yehutano nehupenyu. Saka usaregeredza kosi yechikoro mukemesitiri, kunze kwekuchinja zvishoma kona yemaonero ... Zvokudya zvinovaka muviri zvakaoma kuwedzeredza.
Kunyanya kana zvine musoro. Haisi chakavanzika kuti nekuda kwemaitiro akakodzera kune chikafu chaunodya, iwe unogona chaizvo kuita zvishamiso. Semuyenzaniso, kupesvedzera mashandiro emetabolic emuviri, kuderedza uremu, kuwedzera tsandanyama, kurwisa mafambiro, manzwiro, uye vakadzi "vanodzima" mhedzisiro yemahomoni. Kana tikatora chigadziriso chakatokwirisa, saka tinogona kupa mienzaniso yakadzama. Saka, vanaamai vakawanda vari kutarisira kuzevezera kune mumwe nemumwe chikafu chemangwanani chinotarisana ne toxicosis. Uye vanhu vanopedza nguva yakawanda mubasa rekugara vanogona kuzvipa simba rakawanda uye simba nerubatsiro rwe "kurudyi" snack. Zvakanaka, uye nekuwedzera pasi runyorwa - kusadzivirirwa kwakasimba, manzwiro akanaka panguva yekuzara melancholy - zvese izvi zvinogona kuwanikwa nekucherechedza rudzi rwe "elemental" kana kunyange "kemikari" yekudya. Inonakidza? Zvino ngatitarisei mberi.
Ndeipi misiyano.
Mubvunzo wekuti ma microelements anosiyana sei kubva kune avo vane prefix "macro" yakajairika. Yave nguva yekuburitsa intrigue…
Saka, isu takafunga kuvepo mukati medu kweiyo periodic tafura yemakemikari zvinhu. Zvechokwadi, muhupenyu chaihwo hunotaridzika zvishoma pane mumabhuku ezvinyorwa. Hapana maseru ane mavara uye mavara echiLatin… Chikamu chezvikamu zvinoumba hwaro hwematishu uye zvimiro. Fungidzira, 96% yenyaya yakazara mumuviri yakakamurwa pakati peokisijeni, kabhoni, hydrogen uye nitrogen. Imwe 3% yezvinhu ndeye calcium, potassium, sulfur uye phosphorus. Zvinhu izvi ndizvo "vavaki" uye hwaro hwemakemikari emuviri wedu.
Saka nekuda kwekumiririra kwavo kwakakura uye huwandu, vakapihwa zita rekuti macronutrients. Kana zvicherwa. Nenzira, masayendisiti anotenda kuti mineral content ye intracellular fluid inoenderana nekuumbwa kwe "praeocean" kana "broth", umo hupenyu hwose hwakazvarwa mune ramangwana. Zvicherwa zvakakosha pahupenyu, kutora chikamu mune zvese zvinoitika mumuviri pasina kusarudzika.
"Vashandi" vepedyo ve macroelements ma microelements. Zvichipiwa mazita nokuda kwehuwandu hwazvo, hunova zviuru gumi chete kubva muzana zvezvinhu zvipenyu zvose, dzinoita basa guru rekugadzirisa nekugadzirisa makemikari. Pasina trace elements, hapana ma enzymes, kana mavhitamini, kana mahomoni angave ane musoro. Uye sezvo pesvedzero ichienda kune yakavanzika nhanho, saka hazvitombodi kuti utaure nezve makabhohaidhiretsi nemafuta. Kuberekana uye kukura kwemasero, hematopoiesis, intracellular kufema, kuumbwa kwezvidziviriro zvemuviri uye zvakanyanya zvakananga zvinoenderana nekudya kwakakwana kwezvinhu zvinoteedzera muviri. Nenzira, ivo havana kugadzirwa ivo pachavo, uye vanogona kungounzwa nechikafu kana mvura.
Kucherechedza kuumbwa.
Saka, iwe unogona kudzora basa remuviri wako, uye nekudaro ita kuti ive ine hutano, yakagadzikana uye inochinjika, nerubatsiro rweyakagadzika kupihwa kwemakemikari zvinhu. Uye isu hatisi kutaura nezve akatenderedza "vitamini". Ngatitaurei nezve zvakasiyana siyana zvinonaka uye zvine hutano zvigadzirwa zvine basa redu, runyararo nekufara.
Phosphorus - inotora chikamu mune zvese metabolic maitiro pasina kusarudzika. Munyu wayo unoumba skeleton uye tsandanyama. Uye zvakare nekuda kwekuita kwe phosphorus metabolism, muviri unogamuchira yakawanda, yakawanda yakakosha simba. Kushaikwa kwephosphorous mumuviri kunotungamirira kumatambudziko emusculoskeletal system, osteoporosis, rickets uye kunonoka metabolism. Kuti udzivise izvi, kushandiswa kwe800-1200 mg kuchabatsira. phosphorus pazuva. Uye inowanikwa mumukaka mutsva uye zvigadzirwa zvemukaka, pamwe nehove.
Sodium ndiyo chinhu chepakati chemuviri wedu. Kutenda kwaari, maitiro ese emasero anoitika, sezvo ari chikamu chikuru cheiyo intercellular fluid. Inotorawo chikamu mukugadzwa kweasidhi-base chiyero mumatissue uye kuitisa kwetsinga. Kushaikwa kwe sodium (mune mamwe mazwi, munyu wekudya) kunotungamirira kuderera kwekuita kwehupenyu hwose uye inzwi rose. Kutarisana nekumashure kweiyo yakaderera sodium yemukati, tachycardia uye tsandanyama cramps inokura.
Potassium zvakare chinhu chinonyanya kukosha icho chakanangana ne "hushamwari kambani" yesodium uye ndiye anopikisa. Mune mamwe mazwi, kana mwero wechimwe chinhu ukadonha, mwero wechimwe unowedzera. Potassium iri mukati me intercellular fluid uye mu membranes yayo, zvichiita kuti sero rikwanise kupinda mumunyu unodiwa. Inotora chikamu mubasa remoyo, mukushanda kwetsinga uye maitiro ekubereka, uye inobatsirawo muviri kubvisa chepfu uye chepfu. Kushaikwa kwe potassium kunoita kuti tsandanyama chinyamuke, matambudziko emwoyo, allergies, uye kuneta. Ichi chinhu chakapfuma mumichero yecitrus, matomatisi, mhodzi dzesunflower, michero yakaomeswa, mabhanana, pizi, mbatatisi, miriwo yese yakasvibira, kusanganisira mashizha nemakwenzi. Uye zvakare nhau dzakanaka dzevanoda mabhanzi - mbiriso yemubiki ine yakanakisa potassium, saka dzimwe nguva unogona kutenga inonaka iyi kuitira kubatsira kwemuviri. Nhamba yezuva nezuva ye potassium inenge 2000 mg.
Magnesium inhengo yezvimiro zvematishu ese. Hapana kana sero rimwe chete uye metabolism yaro inogona kuita pasina chinhu ichi. Kunyanya yakawanda ye magnesium mumapfupa tishu. Ichi chinhu chakanyatsobatana ne calcium uye phosphorus. Kushaikwa kweMagnesium kwakazara nekukanganisika kwemwoyo, kukwenya, muscular dystrophy, kugwinha, kushushikana kwekutya, kusava nehanya uye matambudziko nemudumbu. Nzira iri nyore ye "kubvisa" magnesium kubva patafura yemunyu, tii itsva, marimu, nzungu, zvigadzirwa zveupfu hwehupfu uye miriwo yakasvibirira. Chimiro che magnesium ndeye 310 - 390 mg. pazuva.
Calcium chinhu chemashiripiti zvechokwadi. Izvo zvinodiwa pakukura kwakanaka uye kukura kwemapfupa, mazino, kuvhara ropa uye hurongwa hwekutya. Kushaikwa kwekarusiyamu kunotungamirira kuzvirwere zvemapfupa, kuputika, kukanganisa kuyeuka, uye acute - kuvhiringidzika, kutsamwa, colic, kuora kwebvudzi, misumari uye ganda. Chinodiwa chezuva nezuva chechinhu ichi 1000 mg. Uye zvakawanda zvemukaka uye zvigadzirwa zvemukaka-mukaka zvichabatsira kuchengetedza calcium mumuviri pasi pesimba.
Iron - ichi chinhu chakanangana neropa. 57% yesimbi iri muhemoglobin, uye yakasara yakapararira pakati pematishu, enzymes, chiropa uye spleen. Munhu mukuru anofanira kudya 20 mg yesimbi pazuva, uye mukadzi haakwanisi kuregeredza chinhu ichi zvachose, sezvo kaviri varume vakawanda "vanorasikirwa" nayo mwedzi woga woga nekuda kwekushanduka-shanduka. Nenzira, kudya kwezvinomera hakusi kushayikwa kwesimbi, sezvo vanhu vazhinji vachiri kufunga nezvazvo. Uye iwe unogona kupfumisa kudya kwako kuti ubatsirwe hutano nerubatsiro rwemarimu, asparagus, oatmeal, mapichisi akaomeswa uye zvigadzirwa zvakakwana.
Iodine chinhu che "marine", chinokonzera kushanda zvakanaka kwe endocrine uye masystem ekubereka, chiropa, itsvo, uye zvakare inotsigira kugona kwekuziva. Chiyero chakakwana cheiodine, uye ichi ndicho 100 - 150 mg. pazuva kune vanhu vakuru, inovimbisa hutano hwakanaka, simba rakasimba uye pfungwa dzakangwara. Zvakanaka, kushayikwa kwechinhu ichi kunotungamirira kune kushaya simba kwezwi, kutsamwa, kutadza kuyeuka, zvirwere zveganda, kusabereka, kuchinja kweganda, bvudzi, nezvimwe zvakawanda zvisingafadzi. Zvokudya zvese zvemugungwa zvakapfuma muiodine, kunyanya dundira nebrown algae, hanyanisi, pamwe nemiriwo inorimwa muvhu rine iodine.
Silicon ndiyo yechipiri yakanyanya kuwanda pasi pano, inongopfuura neokisijeni. Mumuviri, iripo munhengo dzese uye masisitimu uye nekudaro inotora chikamu mune zvese zvakakosha maitiro. Nekudaro, munhu anogona kusiyanisa kukosha kwesilicon kune elasticity yeganda, madziro emidziyo yeropa uye tendons. Kushaikwa kwechinhu ichi kwakanyanyisa kushoma, uye silicon inogona kuwanikwa chaiyo kubva kune zvese zvigadzirwa, uko kungave kuri kukura, kutorwa kubva mugungwa kana kugadzirwa kubva mumukaka wemhuka.
Manganese chinhu chakakomba. Hapana kana system imwe inoshanda pasina ruzivo rwake. Uye tubular mapfupa, chiropa uye pancreas zvinonyanya kutsamira pane manganese. Muchiitiko chekutya, chinhu ichi chinochengetedza toni yakakwana uye inosimbisa kukosha kwehupenyu. Asi kushaya manganese kunokanganisa chirwere chemitezo, uye mukuputsa kwehutano hwekutya, uye mukushaya simba uye kuneta kwakawanda. Nzira iri nyore ye "kuwana" chinhu chinodiwa kubva kuchangobva kubikwa tii, miriwo nemichero yemichero, zviyo zvakakwana, nzungu, peas, beet uye miriwo mashizha mashizha. Nhamba yezuva nezuva ndeye 2 - 5 mg.
Mhangura haisi simbi yakanaka kwazvo chete, asiwo inonyanya kukosha kemikari chinhu mumuviri wedu. Kutora chikamu mu hematopoiesis, haisi pasi peimwe kutsiva. Uyewo, pasina kukwana kwakakwana kwemhangura, maitiro ekukura uye kubereka hazvibviri. Kunyange ganda pigmentation, bvudzi gobvu, mhasuru yakasimba - zvose izvi zvakanangana ne "kufamba" kwemhangura, izvo zvinoreva kuti haigoni kuregererwa. Mukuwedzera, kushayikwa kwechinhu "tsvuku" kunotungamirira kukukura kwekukura, anemia, dermatoses, focal alopecia, kuonda kwakanyanya, atrophy yemhasuru yemwoyo. Iwe unogona kugutsa muviri nechinhu chakakosha kuburikidza nekushingaira kudya nyemba, zvigadzirwa zvehuori, cocoa uye hove.
Molybdenum chinhu chine zita rakanaka rinobatanidzwa mumetabolism yemacarbohydrates nemafuta. "Kushanda" semushandisi wesimbi, kunodzivirira kupererwa neropa. Zvakaoma zvikuru "kudyisa" chinhu ichi, iyo chaiyo yakajairwa haisati yawanikwa, asi pamwe inosvika 250 mcg. pazuva. Muriwo wemashizha akasvibira, zviyo, uye bhinzi ndiwo “matura” emolybdenum.
Selenium, kunyangwe iri chinhu chisingawanzo muzvisikwa, inoshingairira kuita antioxidant maitiro, zvinoreva kuti inonotsa kuita kweiyo biological wachi uye inorwisa kuchembera. Inochengetedza elasticity yematishu ese, inokunda fungal zvirwere uye inochengetedza kushingaira kwevechidiki kwemuviri wese. Madomasi matsva, hanyanisi, kabichi, broccoli, bran, gorosi germ uye hove yegungwa zvichabatsira kuunganidza selenium kwenguva yakareba.
Chromium chinhu chinogara chiri chikamu chese matishu uye nhengo dzemuviri wemunhu. Mabhonzo, bvudzi uye zvipikiri zvine huwandu hwakanyanya hwechinhu ichi, zvinoreva kuti kushaikwa kwechromium kunokanganisa zvakanyanya zvikamu izvi zvemuviri. Kutora chikamu mune hematopoiesis uye carbohydrate metabolism, chromium inokanganisa iyo yakazara simba toni. Kuchinja kwechiyero chechinhu chinoratidzwa mune acute eczema, kukanganisa insulin metabolism, kuora mwoyo mafungiro uye zvimwe zviratidzo. Asi kuti udzivise izvi, zvakakosha kugamuchira anenge 50 - 200 mcg pazuva. chromium inowanikwa mugorosi, mbiriso yemubiki uye mafuta echibage.
Zinc ndiyo chinhu chekupedzisira, kana ichitariswa muhurongwa hwearufabheti, pasina izvo hazvigoneke kufungidzira kushanda kwakajairika kwemuviri wemunhu. Inowedzera basa rema enzymes uye pituitary hormone. Nekudaro, izvi zvinokanganisa yakajairika kosi yelipid, protein uye carbohydrate metabolism, kuumbwa kwekuita redox. Zinc - inokanganisa kushanda kwenheyo system uye inogadzirisa simba metabolism. Uye kushayikwa kwayo kunotungamirira kukurumidza kuneta, kuderera kwekushanda kwepfungwa, kusagadzikana kwemagetsi, matambudziko ane nhengo dzomukati nemapfupa. Neraki, zvisikwa zvakatichengeta, zvichitipa mbiriso, akasiyana bran, zviyo, nyemba, cocoa, miriwo, mukaka, hove uye howa ane zinc - vatungamiriri vezinc reserves. Zvakakwana kushandisa 12-16 mg. chechinhu ichi kuita kuti hupenyu hwako huve hutano uye hune simba.
Saka takapfuura nemakemikari ese akakosha. Ivo vanobatanidzwa mune ese maitiro emuviri wedu, kubatsira kuunganidza zvinobatsira zvezvakatipoteredza uye zvinobudirira kuramba zvinokuvadza. Inowanikwa zvakanyanya mukudya kwezvirimwa, izvi zvinhu zvinowanikwa kwatiri zuva nezuva. Uye chete kutarisisa kune zvigadzirwa muchimiro chekugadzirira zvinonaka, zvakasiyana-siyana ndiro zvichatibatsira kuchengetedza hudiki, simba rine simba uye hutano kwemakore mazhinji ari kuuya. Chinhu chikuru hachisi chokuva nousimbe.
Hutano hwakanaka uye bon appetit!