Mukati
Microelements (micronutrients) ndiyo inonyanya kukosha iyo basa rinokosha rezvipenyu rinoenderana.
Havasi tsime resimba, asi vane basa rekuita kwemakemikari anokosha. Inodiwa muhuwandu hudiki kwazvo (chiyero chezuva nezuva chinoyerwa mumilli-uye micrograms, isingasviki 200 mg).
Kana muviri wemunhu wakaiswa pasi pekuongororwa kwakakwana, zvinova pachena: isu tine marudzi akasiyana emakemikari emakemikari, 30 ayo ari microelements. Ndivo vane basa rekushanda kwakakwana kwemuviri wemunhu, uye kushomeka kwavo kune kukanganisa kwakanyanya pahutano hwevakuru uye kukura kwevana.
Micronutrients: chii
Boka rema micronutrients mune sainzi rinowanzo kukamurwa kuita 2 zvikamu: zvakakosha zvinhu (zvakakosha); zvinoenderana nemamiriro ezvinhu (zvakakosha kumuviri, asi kashoma kushomeka).
Zvinokosha zvidiki-zvinhu ndezvi: iron (Fe); mhangura (Cu); ayodhini (I); zingi (Zn); cobalt (Co); chromium (Cr); molybdenum (Mo); selenium (Se); Manganese (Mn).
Mumamiriro ezvinhu anokosha micronutrients: boron (B); bromine (Br); fluorine (F); lithium (Li); nickel (Ni); silicon (Si); vanadium (V).
Zvinoenderana nekumwe kurongeka, trace elements yakakamurwa muzvikamu zvitatu:
- zvinhu zvakagadzikana: Cu, Zn, Mn, Co, B, Si, F, I (muhuwandu hunenge 0,05%);
- 20 zvinhu zviripo muhuwandu huri pasi pe0,001%;
- chikamu chiduku chezvakasvibiswa izvo zvakagadzikana kudarika zvinotungamirira kune zvirwere (Mn, He, Ar, Hg, Tl, Bi, Al, Cr, Cd).
Kushandiswa kwetrace elements kuvanhu
Anenge ese maitiro ebiochemical anotsamira pachiyero chetrace elements. Uye kunyangwe huwandu hwavo hunodiwa hunotarwa nemamicrograms, basa rezvikafu izvi rakakura. Kunyanya, iyo qualitative process yemetabolism, synthesis ye enzymes, mahomoni uye mavitamini mumuviri zvinoenderana ne microelements. Aya ma microsubstances anosimbisa immune system, anokurudzira hematopoiesis, kukura kwakakodzera uye kukura kwefupa tishu. Kuenzana kwealkali uye acids, kushanda kwegadziriro yekubereka kunoenderana navo. Pachikamu chesero, vanotsigira kushanda kwe membranes; mumatishu, anobatsira mukutsinhana kweokisijeni.
Masayendisiti anoti kuumbwa kwemakemikari emvura mumasero emuviri wemunhu anofanana nemhando yemvura yegungwa munguva yeprehistoric. Izvi zvinowanikwa nekubatanidza zvakakosha trace elements. Uye kana muviri usina chimwe chinhu kana chimwe chinhu, unotanga "kusveta" iwo mauri (kubva mumisumbu umo chikafu chakaunganidza).
Micronutrient kushomeka uye overdose
Chero kusawirirana kwezvinhu zvekutsvaga kunenge nguva dzose kukura kwezvirwere zvakawanda uye kuchinja kwehutano mumuviri.
Uye sezvinoratidzwa nezvimwe zvidzidzo, kusaenzana kwezvidiki-diki zvekusimba kwakasiyana-siyana kunoonekwa mumunhu wese wechitatu wepanyika.
Pakati pezvikonzero zvinokonzeresa kushomeka kana kuwanda kwezvinhu zvinobatsira, kazhinji ndezvi:
- ecology yakaipa;
- kushushikana mupfungwa, mamiriro ezvinhu anonetsa;
- kudya kwakashata;
- kushandiswa kwenguva refu kwemimwe mishonga.
Kuti unzwisise kuti ndezvipi zvicherwa zvisipo kumunhu, uye zvakare kuziva iyo chaiyo nhanho yekushaikwa inogona chete kuitwa murabhoritari marongero nekupa ropa rekuongorora biochemical. Asi kusaenzana kwezvikafu zvinogonawo kutariswa kune zvimwe zviratidzo zvekunze.
Zvingangodaro, munhu anosangana nekushaikwa kwezvinovaka muviri kana:
- kazhinji inoratidzirwa kune zvirwere zvehutachiona;
- zviratidzo zvakajeka zvekudzivirira kusina simba;
- kuderera kwebvudzi, misumari, ganda (acne, rash);
- akashatirwa, anowanzoora mwoyo.
Micronutrient kushomeka mamiriro
Uye zvakare, nekunyatsoongorora mamiriro ehutano hwako, kunyangwe pasina bvunzo dzemurabhoritari, unogona dzimwe nguva kuona kuti ndeupi micronutrient inodiwa nemuviri, iyo yaunoshaya panguva ino:
- Overweight - kushaya zvinhu zvakadai sechromium, zinc, manganese.
- Zvinetso zvekugaya - kushomeka kwezingi, chromium.
- Dysbacteriosis - haina kukwana zinc.
- Chikafu Allergy - Zinc kushomeka.
- Prostate Dysfunction - Kushaikwa kweZinc.
- Kuwedzera shuga yeplasma - kushayikwa kwe magnesium, chromium, manganese, zinc.
- Brittle misumari - haina kukwana silicon uye selenium.
- Kukura zvishoma nezvishoma kwezvipikiri nevhudzi - kuderedzwa kwemazinga e selenium, zinc, magnesium, silicon.
- Bvudzi rinodonha - silicon, selenium, zinc hazvina kukwana.
- Brown mavara paganda - kushaya mhangura, manganese, selenium.
- Kutsamwiswa uye kuzvimba paganda - chiratidzo chekushayikwa kwe zinc, selenium, silicon.
- Acne kushomeka kwechromium, selenium, zinc.
- Allergic rash - haina kukwana selenium kana zinc.
Nenzira, chokwadi chinonakidza maererano nebvudzi. Izvo zvinoenderana nemaitiro avo izvo zviri nyore kuona kushomeka kweiyo trace elements. Kazhinji, 20 kusvika 30 microorganisms inomiririrwa mubvudzi, nepo ropa kana weti bvunzo inoratidza mwero weasingapfuure gumi zvinovaka muviri.
Nzira yekuchengetedza sei pakati
Pane mitemo yakati wandei yekudzoreredza kuenzana kwetrace elements. Hapana chakaoma kana chitsva mavari, asi mune rhythm yemazuva ano yehupenyu, dzimwe nguva tinokanganwa nezvezano ravanachiremba ava.
Chokutanga pane zvose, zvakakosha kutarisa hutano hwehutano hwemagetsi, kugara uchishanyira mhepo yakachena uye kudya zvakanaka.
Mushure mezvose, iyo yakanakisa sosi yeakawanda trace element ndeye yakasikwa organic chikafu.
Nenzira, kana tikataura pamusoro pezvokudya zvekudya, saka zvizhinji zvezvinhu zvose zviduku zvinowanikwa muzvokudya zvezvirimwa. Mutungamiri pakati pezvigadzirwa zvemhuka anogona kunzi mukaka, umo mune 22 trace element. Zvichakadaro, kuwanda kwezvokudya mukati maro kwakaderera zvokuti hazvidikanwi kutaura pamusoro pemukaka sechigadzirwa chinokwanisa kuve nechokwadi chekuenzanisa kwezvinhu. Naizvozvo, vezvekudya vanoomerera pakukosha kwekudya kwakakwana uye kwakasiyana-siyana.
Asi maererano nenyanzvi dzezvipenyu, zvingava kukanganisa kufunga kuti, somuenzaniso, tomate yose munyika ine seti yakafanana ye microelements. Uye kunyange kana chigadzirwa chacho chine mishonga yakafanana, huwandu hwavo hunogona kusiyana zvikuru. Zviratidzo izvi zvinokanganiswa nemhando yevhu, kusiyana kwezvirimwa uye kuwanda kwekunaya kwemvura. Dzimwe nguva kunyange miriwo yakasiyana-siyana, yakaunganidzwa kubva pamubhedha mumwe chete, inogona kusiyana zvakanyanya mumakemikari avo.
Zvikonzero zvekushaikwa kwemicronutrient:
- urombo ecology, iyo inokanganisa mineral-munyu kuumbwa kwemvura;
- kurapwa kusina kunaka kwezvigadzirwa (zvinoita kuti inenge 100-muzana kurasikirwa kwezvokudya);
- digestive system zvirwere (kukanganisa kubatwa kwakakodzera kwema microorganisms);
- kudya kwakashata (mono-diets).
| Microelement | Benefits kumuviri | Migumisiro yekushomeka | Zvitubu zve |
|---|---|---|---|
| Iron | Izvo zvinodiwa pakutenderera kweropa uye kuchengetedza hutano hwehutachiwana. | Anemia. | Nyama yemombe, chiropa, hove, maapuro, buckwheat, zviyo, mapichisi, apricots, blueberries. |
| mhangura | Inokurudzira kuumbwa kwezvikamu zvitsvuku zveropa, kutorwa kwesimbi, kuchengetedza ganda elasticity. | Anemia, pigmentation paganda, kusagadzikana kwepfungwa, pathological kuderera kwekushisa kwemuviri. | Zvokudya zvegungwa, nzungu. |
| zen'e | Izvo zvakakosha pakugadzirwa kwe insulini, inotora chikamu mukuumbwa kwehomoni, inosimbisa immune system. | Kuderera kwekudzivirira, kukura kwekuora mwoyo, kurasikirwa kwebvudzi. | Buckwheat, nzungu, zviyo, mbeu (manhanga), bhinzi, mabhanana. |
| Iodine | Inotsigira kushanda kwethyroid gland uye nerve masero, antimicrobial substance. | Goiter, kunonoka kukura (pfungwa) muvana. | Seaweed, walnuts. |
| Manganese | Inosimudzira kuchinjana kwemafuta acids, inogadzirisa cholesterol. | Atherosclerosis, kuwedzera cholesterol. | Nzungu, bhinzi, zviyo. |
| Cobalt | Inomutsa kugadzirwa kwe insulini, inosimudzira kuumbwa kwemapuroteni. | Metabolism isiriyo. | Strawberries, mastrawberries emusango, nyemba, beet. |
| Selenium | Antioxidant, inodzivirira kukura kwekenza masero, inononoka kukwegura, inosimbisa immune system. | Kupfupika kwekufema, arrhythmia, kushaya simba kwekuzvidzivirira, kazhinji zvirwere zvinotapukira. | Zvokudya zvegungwa, howa, mazambiringa akasiyana. |
| Fluorite | Inosimbisa mapfupa, mazino, inotsigira enamel hutano. | Fluorosis, gum uye mazino zvirwere. | Zvese zvekudya zvemuriwo, mvura. |
| Chrome | Inotora chikamu mukugadziriswa kwemacarbohydrates uye kugadzirwa kwe insulin. | Kuwedzerwa kweshuga yeropa, kukura kwechirwere cheshuga, kubatwa kusina kunaka kweglucose. | Howa, zviyo zvakakwana. |
| Molybdenum | Inosimudzira metabolism, inosimudzira kuparara kwelipid. | Kukanganiswa kwemasabolism, kusashanda zvakanaka kwegadziriro yekugaya. | Sipinachi, zvakasiyana-siyana zvekabheji, blackcurrant, gooseberries. |
| Bromine | Iine sedative properties, inosimbisa muviri nemwoyo, zvirwere zvepamuviri, inobvisa marwadzo. | Kunonoka kukura muvana, kuderera kwehemoglobin, kushaya hope, kuparara kwepamuviri pamatanho akasiyana epamuviri. | Nzungu, nyemba, zviyo, zviyo zvegungwa, hove dzegungwa. |
Trace elements zvinhu zvakakosha zvekudya kuvanhu. Iyo metabolic maitiro, kukura uye kukura kwemwana, kushanda kwese masisitimu (kusanganisira kubereka), kuchengetedza kwehutano uye kusadzivirirwa kunoenderana navo. Uye sezvo muviri usingakwanise kugadzira mamicronutrients uri woga, zvakakosha kuti utarise chikafu chine musoro uye chakadzikama kuitira kuti udzore kupihwa kwezvinhu zvinodiwa zuva nezuva.