Micronutrients: Iindidi, imisebenzi, izibonelelo kunye nokunye

Umxholo

• Yintoni iiMicronutrients?
• Iindidi kunye neMisebenzi yeeMicronutrients
• IiVithamini ezinyibilikayo emanzini
• Iivithamini ezinyibilikayo
• Macrominerals
• Landa iMinerali
• IziBonelelo zezeMpilo zeMicronutrients
• Ukusilela kweMicronutrient kunye neeTyhefu
• Ukusilela
• Ityhefu
• Izongezo zeMicronutrient
• Umgca osezantsi

IiMicronutrients lelinye lamaqela aphambili ezakhamzimba ezifunwa ngumzimba wakho. Ziquka iivithamini kunye neeminerals.

Iivithamini ziyimfuneko kwimveliso yamandla, amajoni omzimba, ukujiya kwegazi kunye neminye imisebenzi. Okwangoku, iiminerali zidlala indima ebalulekileyo ekukhuleni, kwimpilo yethambo, kulungelelwaniso lwamanzi nakwezinye iinkqubo ezininzi.

Eli nqaku libonelela ngesishwankathelo esineenkcukacha zemicronutrients, imisebenzi yazo kunye nefuthe lokusetyenziswa gwenxa okanye ukusilela.

Yintoni iiMicronutrients?

Igama elithi micronutrients lisetyenziselwa ukuchaza iivithamini kunye neeminerali ngokubanzi.

Macronutrients, kwelinye icala, zibandakanya iiproteni, amafutha kunye neicarbohydrate.

Umzimba wakho ufuna izixa ezincinci zeemicronutrients ezinxulumene nemacronutrients. Kungenxa yoko le nto kubhalwe "imicro".

Abantu kufuneka bafumane ii-micronutrients ekutyeni kuba umzimba wakho awunako ukuvelisa iivithamini kunye neeminerals- ubukhulu becala. Yiyo loo nto kukwabhekiswa kuzo njengezakhamzimba eziyimfuneko.

Iivithamini yimixube yendalo eyenziwe zizityalo kunye nezilwanyana ezinokophulwa bubushushu, iasidi okanye umoya. Kwelinye icala, izimbiwa aziqhelekanga, zikhona emhlabeni okanye emanzini kwaye azinakwaphulwa.

Xa usitya, usebenzisa iivithamini ezenziwe zizityalo nezilwanyana okanye iiminerals.

Umxholo wemicronutrient yokutya ngakunye wahlukile, kungoko kungcono ukutya ukutya okwahlukeneyo ukuze ufumane iivithamini kunye neeminerali ezaneleyo.

Ukutya okwaneleyo kwazo zonke ii-micronutrients kuyimfuneko kwimpilo efanelekileyo, njengoko ivithamini kunye nezimbiwa nganye inendima ethile emzimbeni wakho.

Iivithamini kunye neeminerali zibalulekile ekukhuleni, ekusebenzeni komzimba, ukukhula kwengqondo kunye neminye imisebenzi ebalulekileyo (,,).

Kuxhomekeke ekusebenzeni kwabo, ii-micronutrients ezithile zikwadlala indima ekuthinteleni nasekulweni nezifo (,,).

IiMicronutrients zibandakanya iivithamini kunye neeminerals. Zibalulekile kwimisebenzi ebalulekileyo emzimbeni wakho kwaye kufuneka zisetyenziswe ekutyeni.

Iindidi kunye neMisebenzi yeeMicronutrients

Iivithamini kunye neeminerali zingohlulwa ngokwamacandelo amane: iivithamini ezinamanzi anyibilikayo, iivithamini ezinamafutha, iimacrominerals kunye nokulandelwa kwezimbiwa.

Nokuba uthini na, iivithamini kunye neeminerals zithathwa ngeendlela ezifanayo emzimbeni wakho kwaye zinxibelelana kwiinkqubo ezininzi.

IiVithamini ezinyibilikayo emanzini

Uninzi lweevithamini lunyibilika emanzini kwaye ke ngoko lwaziwa njengolunyibilikayo lwamanzi. Azigcinwa ngokulula emzimbeni wakho kwaye zikhuphe umchamo xa zisetyenziswa kakhulu.

Ngelixa ivithamini nganye enyibilikayo emanzini inendima eyahlukileyo, imisebenzi yazo inxulumene.

Umzekelo, uninzi lweevithamini ze-B zisebenza njengee-coenzymes ezinceda ukuba zibangele iimpendulo zamakhemikhali ezibalulekileyo. Uninzi lwezi mpendulo luyimfuneko kwimveliso yamandla.

Iivithamini ezinyibilikayo ngamanzi-neminye yemisebenzi yazo-zezi:

• Vitamin B1 (thiamine): Inceda ukuguqula izondlo zibe ngamandla (7).
• Vitamin B2 (riboflavin): Kuyimfuneko kwimveliso yamandla, ukusebenza kweseli kunye nokutya okunamafutha (8).
• Vitamin B3 (niacin): Iqhuba imveliso yamandla ekutyeni (9, 10).
• Vitamin B5 (pantothenic acid): Kuyimfuneko ukuba i-acid ene-synthesis synthesis (11).
• Vitamin B6 (pyridoxine): Inceda umzimba wakho ukhuphe iswekile kwii-carbohydrate ezigciniweyo zamandla kunye nokwenza iiseli ezibomvu zegazi (12).
• Vitamin B7 (biotin): Idlala indima kwimetabolism ye-fatty acids, i-amino acid kunye ne-glucose (13).
• Vitamin B9 (folate): Kubalulekile ukwahlulahlula iiseli ngokufanelekileyo (14).
• Vitamin B12 (icobalamin): Kuyimfuneko ekubunjweni kweeseli ezibomvu zegazi kunye nenkqubo efanelekileyo yeemvakalelo kunye nokusebenza kwengqondo (15).
• Vitamin C (ascorbic acid): Ifunelwa ukudala ii-neurotransmitters kunye ne-collagen, eyona proteni iphambili kulusu lwakho (16).

Njengoko ubona, iivithamini ezinyibilikayo ngamanzi zidlala indima ebalulekileyo ekuveliseni amandla kodwa zikwaneminye imisebenzi emininzi.

Kuba ezi vithamini azigcinwanga emzimbeni wakho, kubalulekile ukufumana ezoneleyo kuzo ekutyeni.

Imithombo kunye neZibonelelo eziCetyiswayo zokutya (i-RDAs) okanye iiNgeniso ezaneleyo (ii-AI) zeevithamini ezinyibilikayo ngamanzi zi (7, 8, 10, 11, 12, 13, 14, 15, 16):

Iivithamini ezinyibilikayo

Iivithamini ezinyibilika ngamanqatha azinyibiliki emanzini.

Zilunge kakhulu xa zityiwe ecaleni komthombo wamafutha. Emva kokusetyenziswa, iivithamini ezinyibilikayo ezinamafutha zigcinwa kwizicwili zakho zesibindi kunye namafutha ukuze zisetyenziswe kwixesha elizayo.

Amagama kunye nemisebenzi yeevithamini ezinyibilika ngamanqatha zezi:

• Vitamin A: Kuyimfuneko kumbono ofanelekileyo kunye nokusebenza kwamalungu (17).
• Vitamin D: Ukukhuthaza ukusebenza kakuhle komzimba kunye nokuncedisa ekufunxeni ikhalsiyam kunye nokukhula kwethambo (18).
• Vitamin E: Unceda ukusebenza komzimba kunye nokusebenza njenge-antioxidant ekhusela iiseli kumonakalo (19).
• Vitamin K: Kuyimfuneko ekunqandeni igazi kunye nokukhula kwethambo elifanelekileyo (20).

Imithombo kunye nokufakwa okucetyiswayo kwamavithamini anyibilikayo atyebileyo (17, 18, 19, 20):

Macrominerals

IiMacrominerals ziyafuneka kwisixa esikhulu kunokulandela umkhondo wezimbiwa ukuze zenze iindima zazo ezithile emzimbeni wakho.

Ii-macrominerals kunye neminye imisebenzi yazo zezi:

• Ikhalsiyam: Kuyimfuneko kulwakhiwo olufanelekileyo kunye nokusebenza kwamathambo namazinyo. Unceda ekusebenzeni kwemisipha kunye nokuncipha kwenqanawa yegazi (21).
• Iphosphorus: Inxalenye yethambo kunye nokwakheka kweembrane zeseli (22).
• Magnesium: Uncedisa ngaphezulu kwe-300 enzyme reaction, kubandakanya ukumiselwa koxinzelelo lwegazi (23).
• Isodium: I-Electrolyte encedisa ulungelelwaniso lwamanzi kunye nokugcinwa koxinzelelo lwegazi ().
• Ikloride: Rhoqo ifunyenwe ngokudibeneyo nesodiyam. Inceda ukugcina ulungelelwaniso lwamanzi kwaye isetyenziselwa ukwenza iijusi zokwetyisa (25).
• Potassium: I-Electrolyte egcina inqanaba lamanzi kwiiseli kwaye iyanceda ukuhambisa imithambo-luvo kunye nokusebenza kwezihlunu (26).
• Isalfure: Inxalenye yazo zonke izihlunu eziphilayo eziqulathwe kwiiamino acid methionine kunye cysteine ​​().

Imithombo kunye nokufakwa okucetyiswayo kwee-macrominerals zi (21, 22, 23,, 25, 26,):

Landa iMinerali

Ukulandela umkhondo weemaminerali kuyafuneka ngexabiso elincinci kune-macrominerals kodwa uqhubeke nokwenza imisebenzi ebalulekileyo emzimbeni wakho.

Ukulandelwa kwezimbiwa kunye neminye imisebenzi yazo zezi:

• Intsimbi: Inceda ukubonelela ngeoksijini kwimisipha kunye nokunceda ekwenziweni kwehomoni ezithile (28).
• Imanganizi: Unceda i-carbohydrate, i-amino acid kunye ne-cholesterol metabolism (29).
• Ibhrasi: Ifunelwa ukwakheka kwezicubu ezihlanganayo, kunye nokusebenza kwengqondo okuqhelekileyo kunye nenkqubo yokusebenza kwemithambo-luvo (30).
• Zinc: Kuyimfuneko ekukhuleni kwesiqhelo, ukusebenza komzimba kunye nokuphilisa amanxeba (31).
• Iodine: Unceda kummiselo we-thyroid (32).
• IFluoride: Kuyimfuneko kuphuhliso lwamathambo namazinyo (33).
• Selenium: Kubalulekile kwimpilo ye-thyroid, ukuvelisa kunye nokukhusela umonakalo we-oxidative (34).

Imithombo kunye nokufakwa okucetyiswayo kokulandelwa kwezimbiwa (28, 29, 30, 31, 32, 33, 34):

IiMicronutrients zingahlulwa zibe ngamaqela amane - iivithamini ezinyibilikiswa ngamanzi, iivithamini ezinamafutha, iimacrominerals kunye nokulandelwa kwezimbiwa. Imisebenzi, imithombo yokutya kunye nokufakwa okucetyiswayo kwivithamini nganye kunye nezimbiwa kuyahluka.

IziBonelelo zezeMpilo zeMicronutrients

Zonke ii-micronutrients zibaluleke kakhulu ekusebenzeni kakuhle komzimba wakho.

Ukuchitha isixa esaneleyo seevithamini ezahlukeneyo kunye neeminerali kubalulekile kwimpilo efanelekileyo kwaye kunokunceda ukulwa nezifo.

Kungenxa yokuba ii-micronutrients ziyinxalenye phantse yayo yonke inkqubo emzimbeni wakho. Ngaphezu koko, iivithamini ezithile kunye neeminerali zinokusebenza njenge-antioxidants.

I-Antioxidants inokukhusela kumonakalo weseli onxulunyaniswe nezifo ezithile, kubandakanya umhlaza, isifo se-Alzheimer kunye nesifo sentliziyo (,,).

Umzekelo, uphando ludibanise ukutya okwaneleyo iivithamini A no-C ezinobungozi obuncinci bezinye iintlobo zomhlaza (,).

Ukufumana ngokwaneleyo iivithamini kunokunceda ukukhusela isifo se-Alzheimer's. Ukuphononongwa kwezifundo ezisixhenxe kufumanise ukuba ukutya okwaneleyo kokutya iivithamini E, C kunye no-A kunxulunyaniswa ne-24%, 17% kunye ne-12% kunciphise umngcipheko wokuphuhlisa i-Alzheimer's, ngokwahlukeneyo (,).

Ezinye izimbiwa zinokudlala indima ekuthinteleni nasekulweni nezifo.

Uphando ludibanise amanqanaba egazi asezantsi e-selenium kumngcipheko ophezulu wesifo sentliziyo. Uphengululo lwezifundo eziqwalaselweyo lafumanisa ukuba umngcipheko wesifo sentliziyo wehle nge-24% xa uxinzelelo lwegazi leselenium lonyuke nge-50% ().

Ukongeza, uphononongo lwezifundo ezingama-22 ziqaphele ukuba ukutya okwaneleyo kwe-calcium kunciphisa umngcipheko wokufa kwesifo sentliziyo kunye nazo zonke ezinye izizathu ().

Olu phononongo lubonisa ukuba ukutya ngokwaneleyo zonke i-micronutrients-ngakumbi ezo zineempawu zokulwa ne-antioxidant-zibonelela ngezibonelelo ezaneleyo zempilo.

Nangona kunjalo, akucaci nokuba ukuchitha ngaphezulu kwexabiso elicetyiswayo lezinto ezincinci-nokuba kukutya okanye izongezo-kunika izibonelelo ezongezelelweyo (,).

IiMicronutrients ziyinxalenye phantse yayo yonke inkqubo emzimbeni wakho. Abanye bade benze njenge-antioxidants. Ngenxa yendima yabo ebalulekileyo kwezempilo, banokuzikhusela kwizifo.

Ukusilela kweMicronutrient kunye neeTyhefu

IiMicronutrients ziyafuneka kwixabiso elithile ukwenza imisebenzi yazo eyahlukileyo emzimbeni wakho.

Ukufumana i-vitamin okanye imaminerali eninzi kakhulu okanye encinci kunokubangela iziphumo ezibi.

Ukusilela

Uninzi lwabantu abadala abasempilweni banokufumana isixa esaneleyo seemicronutrients kukutya okunezondlo, kodwa kukho ezinye iziphene zesondlo eziqhelekileyo ezichaphazela abantu abathile.

Oku kubandakanya:

• Vitamin D: Phantse iipesenti ezingama-77 zabantu baseMelika baswele ivithamin D, ubukhulu becala ngenxa yokungabikho kwelanga ().
• Vitamin B12: Imifuno kunye nemifuno inokuphuhlisa ukusilela kwe-vitamin B12 ekuyekeni iimveliso zezilwanyana. Abantu abakhulileyo basemngciphekweni ngenxa yokwehla kokufakwa kunye nobudala (,).
• Vitamin A: Ukutya kwabasetyhini nabantwana kumazwe asakhasayo bahlala bengenayo i-vitamin A () eyaneleyo.
• Intsimbi: Ukusilela kwale minerali kuyinto eqhelekileyo phakathi kwabantwana abasaqala isikolo, abasexesheni kunye nevegans (,).
• Ikhalsiyam: Kufutshane ne-22% kunye ne-10% yamadoda nabasetyhini ngaphezulu kwe-50, ngokwahlukeneyo, abafumani calcium ngokwaneleyo ().

Iimpawu, iimpawu kunye nefuthe lexesha elide loku kusilela kuxhomekeke kwisondlo ngasinye kodwa kunokuba yingozi ekusebenzeni kakuhle komzimba wakho kunye nempilo efanelekileyo.

Ityhefu

Imicronutrient toxicities ayixhaphakanga kakhulu kunokusilela.

Inokwenzeka ukuba yenzeke ngeedosi ezinkulu zeevithamini ezinyibilikayo ezinamafutha u-A, D, E no-K kuba ezi zondawo zingagcinwa kwisibindi nakwizicubu ezinamafutha. Azinakukhutshwa emzimbeni wakho njengamavithamini anyibilikayo emanzini.

Ityhefu yemicronutrient ihlala ikhula ngokuncedisa ngezixa ezigqithileyo- kunqabile kwimithombo yokutya. Iimpawu kunye neempawu zetyhefu ziyahluka ngokuxhomekeka kwisondlo.

Kubalulekile ukuba uqaphele ukuba ukusetyenziswa gwenxa kwezakhi ezithile kusenokuba yingozi nokuba kungakhokeleli kwiimpawu zetyhefu ezigqithileyo.

Olunye uphononongo luvavanye abantu abangaphezu kwe-18,000 abanomngcipheko ophezulu womhlaza wemiphunga ngenxa yokutshaya okudlulileyo okanye ukubonakaliswa kwe-asbestos. Iqela longenelelo lafumana iintlobo ezimbini zevithamini A - 30 mg ye-beta-carotene kunye ne-25,000 IU ye-retinyl palmitate ngosuku ().

Ityala lamiswa ngaphambi kweshedyuli xa iqela longenelelo libonisa i-28% yamatyala omhlaza wemiphunga kunye ne-17% yezehlo zokufa ngaphezulu kweminyaka eyi-11 xa kuthelekiswa neqela lolawulo ().

Izongezo zeMicronutrient

Eyona ndlela ikhuselekileyo nefanelekileyo yokufumana ukutya okwaneleyo kweevithamini kunye nezamaminerali kubonakala ngathi ivela kwimithombo yokutya (,).

Uphando olungakumbi luyafuneka ukuqonda ngokupheleleyo iziphumo zexesha elide ezinetyhefu kunye nezongezo.

Nangona kunjalo, abantu abasemngciphekweni wokusilela kwezondlo ezithile banokuzuza ekuthatheni izongezo phantsi kweliso likagqirha.

Ukuba unomdla wokuthatha izongezo zemicronutrient, jonga iimveliso eziqinisekiswe ngumntu wesithathu. Ngaphandle kokuba uhanjiswe ngenye indlela ngumboneleli wezempilo, qiniseka ukuthintela iimveliso eziqulathe iidosi "eziphezulu" okanye "mega" zaso nasiphi na isondlo.

Kuba umzimba wakho ufuna ii-micronutrients kwixabiso elithile, ukusilela kunye nentsalela yayo nayiphi na isondlo inokubangela imiba emibi. Ukuba usemngciphekweni wokunqongophala okuthile, thetha nogqirha wakho ngaphambi kokuqala izongezo.

Umgca osezantsi

Igama elithi micronutrients libhekisa kwiivithamini kunye neeminerals, ezinokwahlulwa-hlulwa zibe zii-macrominerals, zilandele iiminerali kunye namanzi kunye namavithamini anyibilikayo.

Iivithamini ziyafuneka kwimveliso yamandla, ukusebenza komzimba, ukujija kwegazi kunye neminye imisebenzi ngelixa iiminerali zikhulisa ukukhula, impilo yethambo, ulungelelwaniso lwamanzi kunye nezinye iinkqubo.

Ukufumana isixa esaneleyo seemicronutrients, jolisa kwisondlo esifanelekileyo esinezinto ezahlukeneyo zokutya.