Chii chinonzi Micronutrients? Chii chinonzi Micronutrient Deficiency?

Isu tese tinoziva kuti kudya kwakakosha kune hupenyu hune hutano. Zvisinei, tichiripa pfungwa dzedu dzose kune macronutrients (mapuroteni, makabhohaidhiretsi, mafuta), kuregeredza micronutrients haisi iyo nzira yakarurama. Nekuti micronutrients ndiko kunobva mavhitamini, zvicherwa uye zvimwe zvinoteedzera zvinhu zvinodiwa kumuviri wedu. Saka, chii chinonzi micronutrients uye chii chinokonzera pahutano hwedu? Muchikamu chino, iwe uchave neruzivo rwakadzama nezve mamicronutrients uye dzidza kuti ndeapi manutrients aunofanirwa kudya kune hupenyu hune hutano.

Chii chinonzi Micronutrients?

Micronutrients zvidiki zvidiki zvevhitamini uye zvicherwa izvo muviri wedu unoda kuchengetedza hutano hwakakwana. Izvi zvinovaka muviri zvakakosha kudzora nekutsigira mabasa mazhinji akasiyana emuviri wedu. Kazhinji, izvi zvinovaka muviri zvinopinzwa kuburikidza nekudya uye zvinotorwa nemuviri.

Micronutrients yakakamurwa kuita mapoka maviri makuru: mavhitamini nemamineral. Mavhitaminzi organic komisheni inoita basa mune akawanda metabolic maitiro emuviri wedu. Semuyenzaniso, vitamini C Tichiri kutsigira immune system yedu, B mavhitaminzi anobatsira kugadzira simba. Minerals inorganic compounds inoita mamwe mabasa akakosha kuti muviri wedu ushande zvine hutano. Semuyenzaniso, calcium Izvo zvakakosha kune hutano hwemapfupa uye iron inoshanda mukugadzirwa kweropa.

Micronutrients yakakosha nekuti inotsigira akawanda ekutanga mabasa emuviri wedu. Nepo zviuru zvekuitika kunoitika mumuviri, micronutrients inoita basa rakakosha uye inopa chikafu chinodiwa nemuviri. Micronutrients, iyo inonyanya kushanda munzvimbo dzakadai sekusimbisa immune system, kugadzirwa kwesimba, uye hutano hwenheyo system, zvakakosha pahupenyu hune hutano.

Kushaikwa kwemicronutrients kunogona kutungamirira kumatambudziko ehutano uye zvirwere. Semuenzaniso, nepo kushomeka kwesimbi kunogona kukonzera matambudziko akakomba seanemia, Vitamin D kushomeka zvinogona kukonzera kusagadzikana kwemapfupa. 

Zvakakosha kusarudza chikafu chakakodzera kuti uwane micronutrients uye kuve nechokwadi chekusiyana kwekudya. Unogona kusangana nemicronutrients inodiwa nemuviri wako nekudya zvakasiyana siyana zvekudya zvakaita semiriwo ine mavara, michero, zviyo, zvigadzirwa zvemukaka uye nyama. Pamusoro pezvo, kushandisa zvinowedzerwa zvinokurudzirwa nachiremba wako kana chiremba wezvekudya kunodzivirira kushomeka kwemicronutrient.

Chii chinonzi Micronutrients?

Mukuwedzera kune macronutrients (protein, makhahydrates nemafuta), izvo zvakakosha mukudya kwehutano hwedu, zvakakoshawo kuterera kune micronutrients. Zvino ngatitaurei nezve micronutrients chii.

1.Mavhitaminzi

Mavhitamini organic komisheni inodiwa nemuviri uye inofanirwa kuwana kubva kunze. Mavhitaminzi anodiwa kumuviri mavhitaminzi A, B, C, D, E uye K. Vhitamini imwe neimwe ine mabasa akasiyana uye inoita mabasa akasiyana-siyana mumuviri. Semuenzaniso, vhitamini C inosimbisa immune system, nepo vhitamini D inodzivirira hutano hwemapfupa.

2.Minerals

Minerals inorganic zvinhu zvinowanikwa mumuviri. Zvicherwa zvinoita basa muchikamu chese chemuviri, kubva kumasero madiki kusvika kumamhasuru makuru. calcium, iron, potasium, zinc Zvicherwa zvakaita sekudya kwakakosha kune hutano hwedu. Calcium inodiwa pahutano hwemapfupa uye iron inodiwa pakugadzirwa kwemasero eropa.

3. Antioxidants

Antioxidantsndiwo makomisheni anodzivirira kuumbwa kwemahara radicals mumuviri. Mahara radicals mamorekuru anokonzera oxidation yemasero uye anogona kuwedzera njodzi yechirwere. Antioxidants akadai sevhitamini C, E uye beta-carotene inodzivirira hutano hwedu uye inonoke kuchembera nekurwisa mahara radicals.

4.Mamwe micronutrients

Ichi chikamu chinosanganisira zvimwe zvinovaka muviri zvinowanikwa muhudiki hudiki mumuviri. Semuenzaniso, zvinovaka muviri zvakaita se omega-3 fatty acids, fiber, uye probiotics zvakakosha kune hutano hwedu. Omega-3 fatty acids inobatsira kuhutano hwehuropi uye hutano hwemwoyo, nepo fiber inobatsira kugadzirisa hutano hwekudya. Probiotics inotsigira hutano hwematumbo.

Micronutrient Mienzaniso

Mienzaniso ye micronutrients ndeiyi:

1. C vhitamini: Vitamin C, iyo inosimbisa immune system uye inozivikanwa neiyo antioxidant properties, inowanikwa mune zvekudya zvakaita semuchero wecitrus (orange, tangerine, lemon), sitirobheri, broccoli uye cauliflower.
2. Simbi Iron, inoshanda kutakura oxygen mumuviri; Inowanikwa muzvikafu zvakaita senyama, huku, hove nenyemba. Kushaikwa kwesimbi kunogona kukonzera anemia.
3. Calcium: Calcium, iyo inoita basa rakakosha muhutano hwemapfupa uye mazino, inowanikwa muzvokudya zvakaita se broccoli nemaarumondi, pamwe nezvinogadzirwa nemukaka zvakadai semukaka, yoghuti nechizi.
4. Vitamin B12: Zvakakosha kune hutano hwehutano hwehutano uye kuumbwa kwemasero matsvuku eropa Vitamin B12Inowanikwa munyama, zvigadzirwa zvemukaka uye mazai. Zvokudya zvemuriwo zvingada B12 supplementation.
5. Folic acid: Folic acid, iyo yakakosha pakukura kwemwana panguva yekuzvitakura, inowanikwa muzvikafu zvakaita semuriwo wegirinhi, mbambaira nemuto wemaranjisi.

Kunyangwe iyi ingori mienzaniso mishoma, zvinogoneka kutaura kuti micronutrients ine simba rakakura pahutano.

Chii chinonzi Micronutrient Deficiency?

Kushaikwa kwemamicronutrients, ayo anoita basa mune akawanda akakosha maitiro emuviri wedu, kubva mukugadzirwa kwesimba kusvika pakugadzirisa mashandiro etsinga, idambudziko rinowanzoitika uye rinokanganisa hutano hwevanhu.

Iine zvakakosha zvinovaka muviri zvakadai se micronutrients, minerals uye mavitamini. Zvicherwa zvinoita basa mukuumbwa kwema enzymes akasiyana siyana uye chimiro chemasero anodiwa pakushanda kwakanaka kwemuviri wedu. Kushaikwa kwemaminerari akadai secalcium, magnesium, iron uye zinc kunogona kukonzera matambudziko akasiyana kubva kuhutano hwemapfupa kusvika kune immune system basa.

Mavhitamini anobatanidzwa mumaitiro mazhinji mumuviri wedu, kubva pakugadzirwa kwesimba kusvika kukukura kwesero uye immune system basa. Kushaikwa kwemavhitamini akadai sevhitamini C, vhitamini A, vhitamini E uye vhitamini D kunokonzera matambudziko mazhinji ehutano senge immune system kushaya simba, matambudziko eganda uye kusaona zvakanaka.

Chimwe chezvikonzero zvinowanzoitika zvekushomeka kwemicronutrient kusagadzikana uye kushaya chikafu. Kukurumidza kudya kwekudya, kudyiwa kwechikafu chakagadzikiswa uye kudyiwa kwakanyanya kwezvikafu zvine hushoma hunokosha hwekudya kunogona kutungamirira kukushomeka kwemicronutrient. Pamusoro pezvo, dzimwe sarudzo dzekudya uye mamiriro anogona kukonzera kushomeka kwemicronutrient. Semuenzaniso, kushaikwa kwevhitamini B12 kwakajairika mune vegans uye miriwo.

Kushaikwa kweMicronutrient kune mhedzisiro yakakura. Zviratidzo zvakadai sokurasika kwebvudzi, matambudziko eganda, kuneta, kukanganisa kusungirirwa, kuwedzera kwehutachiona hwehutachiona hunoitika nekuda kwekushaya simba. Nekudaro, kumwe kushomeka kwemicronutrient kunogona kutungamirira kumatambudziko akakomba ehutano mukufamba kwenguva.

Panguva ino, zvakakosha kutevedzera chirongwa chekudya chekudzivirira kana kurapa kushomeka kwemicronutrient. Kutarisira kuwana zvese micronutrients kuburikidza nekudya kwakaringana kunodiwa kuchengetedza hutano hwedu. Pamusoro pezvo, kushandisa zvekuwedzera zvinokurudzirwa nachiremba kana chiremba wezvekudya zvakare isarudzo yekudzivirira kushomeka.

Micro Nutritional Supplement

Micronutrient supplements inopa tsigiro kana maitiro edu ekudya asina kukwana. Kusakwana kunogona kuitika mukudya kwedu, kunyanya nekuda kwekunyanya kushanda tempo, mamiriro ekurarama anonetsa kana mamwe matambudziko ehutano. Tinogona kushandisa mamicronutrient supplements kubvisa kushomeka uku uye kupa muviri wedu mamicronutrients ainoda.

Micronutrient supplements inowanzotengeswa nenzira yevhitamini uye mineral tablet. Nekudaro, iyo poindi yatinofanira kutarisisa ndeye kubvunza nyanzvi tisati tashandisa zvinowedzera. Nekuti huwandu hwemamicronutrients hunodiwa nemunhu wega wega hunosiyana uye kunyanyisa kudya kunokonzera mamwe matambudziko ehutano.

Kugara uye kwakaringana kushandiswa kwemicronutrient supplements kunopa akawanda mabhenefiti akadai sekutsigira mabasa emuviri wedu, kusimbisa immune system yedu uye kuwedzera masimba edu. Nekudaro, chinangwa chikuru chezvekuwedzera ndechekubvisa kushomeka kwemaitiro edu ekudya uye hatigone kutsiva hupenyu hune hutano ivo pachavo.

Micro Nutrient Calculation

Kuwana uye kuronda mamicronutrients nenzira kwayo harisi basa riri nyore. Sezvineiwo, nekuda kwekufambira mberi kwetekinoroji uye maitiro ehutano, kune maturusi anogona kutibatsira nekuverenga micronutrient.

• Chokutanga pane zvose, zvinodiwa zve micronutrient zuva nezuva zvinofanira kusarudzwa. Zvinodiwa nemunhu wega wega zvinogona kunge zvakasiyana, saka zvakakosha kugadzira chirongwa chakanangana newe pane kurudziro yakajairika. Nutritionists kana dietitians vanowanzo tarisa zvaunoda micronutrient zvinodiwa nekufunga zvinhu zvakaita sezera, murume kana mukadzi, uye nhanho yekuita muviri.
• Danho rechipiri nderekuchengeta chikafu chinodyiwa zuva nezuva. Zvakaoma zvikuru kuziva huwandu hwevhitamini nemaminerari ari muzvokudya. Nekudaro, nhasi maapplication e-smartphone kana mapurogiramu ewebhu anogona kuverengera otomatiki chikafu chaunodya uye huwandu hwemamicronutrients aunoshandisa. Nenzira iyi, unogona kutarisa kana uri kusangana neyako yemazuva ese micronutrient zvaunoda.
• Chechitatu, zvakakosha kuona kusakwana kwemicronutrient uye kuwandisa. Chakanakira chekutevera micronutrient chemazuva ese ndechekuti tinoziva chikafu chatinodya chisina kukwana kana kuwandisa. Semuyenzaniso, Vitamin A kushomeka Kunyange zvichigona kukonzera matambudziko emaziso, kudyisa zvakanyanya kunogona kukonzera chepfu. Naizvozvo, isu tinokwanisa kudzivirira matambudziko aya nekugadzira hurongwa hwekudya kwakaringana nekuda kweiyo micronutrient kuverenga.

Semagumo;

Micronutrients ine mavhitamini, zvicherwa uye antioxidants izvo muviri unoda kushanda zvine hutano. Kushandisa huwandu hwakakwana hwezvikafu izvi kunobatsira kusimbisa immune system, kuwedzera simba uye kuchengetedza hutano hwese.

Nzvimbo dzakasiyana-siyana dze micronutrients dzinosanganisira michero nemiriwo, zviyo zvakakwana, mapuroteni uye mafuta ane utano. Nekudaro, mararamiro emazuva ano uye madyiro anogona kazhinji kudzivirira yakakwana micronutrient kutora. Nokudaro, zvakakosha kuva nekudya kwakakwana uye kwakasiyana-siyana.

Kwakabva: 1, 2, 3, 4, 5