Kaofela rea tseba hore phepo e nepahetseng e bohlokoa haholo bakeng sa bophelo bo botle. Leha ho le joalo, ha re ntse re ela hloko macronutrients (liprotheine, lik'habohaedreite, mafura), ho hlokomoloha micronutrients hase mokhoa o nepahetseng. Hobane li-micronutrients ke mohloli oa livithamine, liminerale le likarolo tse ling tse hlokahalang bakeng sa 'mele ea rona. Joale, li-micronutrients ke eng, 'me liphello tsa tsona ke life bophelong ba rona? Sengoliloeng sena, u tla ba le leseli le felletseng mabapi le li-micronutrients le ho ithuta hore na ke limatlafatsi life tseo u lokelang ho li sebelisa bakeng sa bophelo bo botle.
Micronutrients ke eng?
Limatlafatsi ke livithamine le liminerale tse nyane tseo 'mele ea rona e li hlokang ho boloka bophelo bo botle bo tloaelehileng. Limatlafatsi tsena li bohlokoa ho laola le ho tšehetsa mesebetsi e mengata e fapaneng ea 'mele ea rona. Ka kakaretso, limatlafatsi tsena li kenngoa ka lijo ebe li monngoa ke 'mele.
Li-micronutrients li arotsoe ka lihlopha tse peli tse kholo: livithamini le liminerale. Livithamini ke metsoako ea lintho tse phelang tse phethang karolo e itseng liketsong tse ngata tsa metabolic 'meleng ea rona. Ka mohlala, Vithamine ea C Ha re ntse re tšehetsa sesole sa rona sa 'mele, livithamine tsa B li thusa ho hlahisa matla. Liminerale ke metsoako ea inorganic e etsang mesebetsi e meng ea bohlokoa hore 'mele ea rona e sebetse hantle. Ka mohlala, khalsiamo Ke habohlokoa bakeng sa bophelo bo botle ba masapo 'me tšepe e sebetsa hantle tlhahiso ea mali.
Limatlafatsi tse nyane li bohlokoa haholo hobane li ts'ehetsa mesebetsi e mengata ea mantlha ea 'mele ea rona. Le hoja liketso tse likete li etsahala 'meleng, micronutrients e phetha karolo ea bohlokoa' me e fana ka limatlafatsi tseo 'mele o li hlokang. Limatlafatsi tse nyenyane, tse sebetsang ka ho khetheha libakeng tse kang ho matlafatsa sesole sa 'mele, tlhahiso ea matla, le bophelo bo botle ba tsamaiso ea methapo, ke tsa bohlokoa bakeng sa bophelo bo botle.
Ho hloka limatlafatsi tse nyenyane ho ka lebisa mathateng a bophelo bo botle le maloetse. Mohlala, le hoja khaello ea tšepe e ka baka mathata a tebileng joalo ka phokolo ea mali, Khaello ea vithamine D e ka baka mathata a masapo.
Ho bohlokoa ho khetha lijo tse nepahetseng ho fumana limatlafatsi tse nyane le ho netefatsa mefuta e fapaneng ea mekhoa ea ho ja. U ka kopana le limatlafatsi tse nyane tseo 'mele oa hau o li hlokang ka ho ja mefuta e fapaneng ea lijo tse kang meroho e mebala-bala, litholoana, lijo-thollo, lihlahisoa tsa lebese le nama. Ho feta moo, ho sebelisa li-supplement tse khothalelitsoeng ke ngaka kapa setsebi sa lijo ho thibela bofokoli ba micronutrient.
Micronutrients ke eng?
Ho phaella ho macronutrients (liprotheine, lik'habohaedreite le mafura), tse bohlokoa phepong bakeng sa bophelo bo botle ba rona, ho boetse hoa hlokahala ho ela hloko micronutrients. Joale a re ke re bue ka hore na micronutrients ke eng.
Livithamini ke metsoako ea lintho tse phelang tseo 'mele o li hlokang 'me o tlameha ho li fumana ho tsoa ka ntle. Li-vithamine tse hlokahalang bakeng sa 'mele ke livithamine A, B, C, D, E le K. Vithamine ka 'ngoe e na le mesebetsi e fapaneng' me e etsa mesebetsi e fapaneng 'meleng. Ka mohlala, vithamine C e matlafatsa sesole sa 'mele, ha vithamine D e sireletsa masapo.
2.Liminerale
Liminerale ke lintho tsa tlhaho tse fumanehang 'meleng. Liminerale li phetha karolo e itseng karolong e ’ngoe le e ’ngoe ea ’mele, ho tloha liseleng tse nyenyane ka ho fetisisa ho ea ho mesifa e meholohali. calcium, tšepe, potasiamo, zinki Liminerale tse kang limatlafatsi tse bohlokoa bakeng sa bophelo bo botle ba rona. Calcium e hlokahala bakeng sa bophelo bo botle ba masapo le tšepe e hlokahalang bakeng sa tlhahiso ea lisele tsa mali.
3. Antioxidants
Li-antioxidantske metsoako e thibelang ho thehoa ha li-radicals mahala 'meleng. Li-radicals tsa mahala ke limolek'hule tse bakang oxidation ea lisele mme li ka eketsa kotsi ea mafu. Li-antioxidants tse kang vithamine C, E le beta-carotene li sireletsa bophelo ba rona le ho liehisa mokhoa oa ho tsofala ka ho loantša li-radicals tsa mahala.
4.Li-micronutrients tse ling
Sehlopha sena se kenyelletsa limatlafatsi tse ling tse fumanehang ka bongata bo fokolang 'meleng. Ka mohlala, limatlafatsi tse kang omega-3 fatty acids, fiber le probiotics li bohlokoa bakeng sa bophelo bo botle ba rona. Omega-3 fatty acids e thusa bokong bo botle le bophelo bo botle ba pelo, ha fiber e thusa ho laola bophelo bo botle ba tšilo ea lijo. Li-probiotics li tšehetsa bophelo bo botle ba mala.
Mehlala ea Micronutrient
Mehlala ea micronutrients ke:
Vithamine ea C: Vithamine C, e matlafatsang sesole sa 'mele 'me e tsebahala ka thepa ea eona ea antioxidant, e fumanoa lijong tse kang litholoana tsa citrus (lamunu, tangerine, lemon), fragola, broccoli le cauliflower.
Aene: Iron, e sebetsang ho tsamaisa oksijene 'meleng; E fumaneha lijong tse kang nama, khoho, tlhapi le linaoa. Khaello ea tšepe e ka baka phokolo ea mali.
Khalsiamo: Calcium, e bapalang karolo ea bohlokoa bophelong bo botle ba masapo le meno, e fumanoa lijong tse kang broccoli le lialmonde, hammoho le lihlahisoa tsa lebese tse kang lebese, yoghurt le chisi.
Vithamine B12: Bohlokoa bakeng sa bophelo bo botle ba tsamaiso ea methapo le ho thehoa ha lisele tse khubelu tsa mali Vithamine B12E fumaneha nama, lihlahisoa tsa lebese le mahe. Lijo tsa meroho li ka hloka tlatsetso ea B12.
Folic acid: Folic acid, e leng ea bohlokoa bakeng sa khōlo ea lesea nakong ea bokhachane, e fumanoa lijong tse kang meroho e makhasi a matala, linaoa le lero la lamunu.
Le hoja tsena e le mehlala e seng mekae feela, ho ka khoneha ho bolela hore micronutrients e na le phello e kholo bophelong bo botle.
Ho haella ha Micronutrient ke eng?
Ho haella ha li-micronutrients, tse phethang karolo ea mekhoa e mengata ea bohlokoa ea 'mele ea rona, ho tloha tlhahiso ea matla ho ea ho laola mesebetsi ea methapo, ke bothata bo tloaelehileng' me bo ama bophelo bo botle ba batho hampe.
E na le limatlafatsi tsa bohlokoa tse kang micronutrients, liminerale le livithamine. Liminerale li bapala karolo ea ho theha li-enzyme tse fapaneng le sebopeho sa lisele tse hlokahalang bakeng sa ts'ebetso e nepahetseng ea 'mele ea rona. Khaello ea liminerale tse kang calcium, magnesium, iron le zinki e ka baka mathata a fapaneng ho tloha ho bophelo bo botle ba masapo ho isa tšebetsong ea sesole sa 'mele.
Li-vithamine li ameha mekhoeng e mengata ea 'mele ea rona, ho tloha tlhahiso ea matla ho ea ho kgolo ea lisele le ts'ebetso ea tsamaiso ea' mele ea ho itšireletsa mafung. Ho haella ha livithamine tse kang vithamine C, vithamine A, vithamine E le vithamine D ho baka mathata a mangata a bophelo bo botle a kang bofokoli ba tsamaiso ea 'mele ea ho itšireletsa mafung, mathata a letlalo le mathata a pono.
E 'ngoe ea lisosa tse atileng haholo tsa khaello ea micronutrient ke ho se leka-lekane le khaello ea phepo e nepahetseng. Mekhoa ea ho ja lijo tse potlakileng, ho sebelisoa ha lijo tse entsoeng ka letsoho le ho ja lijo tse bobebe tse nang le boleng bo fokolang ba phepo e nepahetseng ho ka lebisa ho haelloa ke micronutrient. Ho feta moo, khetho e itseng ea lijo le maemo le tsona li ka baka khaello ea limatlafatsi. Ka mohlala, khaello ea vithamine B12 e tloaelehile ho li-vegans le batho ba jang meroho.
Khaello ea limatlafatsi e na le litlamorao tse kholo. Matšoao a kang ho lahleheloa ke moriri, mathata a letlalo, mokhathala, khatello ea kelello e sa sebetseng, ho eketseha ha ts'oaetso ea tšoaetso ho etsahala ka lebaka la mefokolo. Leha ho le joalo, khaello e 'ngoe ea micronutrient e ka lebisa mathateng a tebileng a bophelo bo botle ka nako e telele.
Mothating ona, ho bohlokoa ho latela lenaneo le hlokolosi la phepo e nepahetseng ho thibela kapa ho alafa khaello ea limatlafatsi. Ho hlokomela ho fumana li-micronutrients tsohle ka phepo e nepahetseng hoa hlokahala ho sireletsa bophelo ba rona. Ho feta moo, ho sebelisa li-supplement tse khothalelitsoeng ke ngaka kapa setsebi sa lijo le tsona ke khetho ea ho thibela mefokolo.
Micro Nutritional Supplement
Litlatsetso tsa micronutrient li fana ka ts'ehetso ha mekhoa ea rona ea phepo e sa lekana. Ho ka 'na ha e-ba le likhaello phepong ea rona, haholo-holo ka lebaka la tempo e matla ea mosebetsi, maemo a sithabetsang a bophelo kapa mathata a mang a bophelo. Re ka sebelisa li-micronutrient supplements ho felisa likhaello tsena le ho fa 'mele ea rona limatlafatsi tse nyane tseo e li hlokang.
Li-micronutrient supplements hangata li rekisoa ka mokhoa oa matlapa a vithamine le liminerale. Leha ho le joalo, ntlha eo re lokelang ho e ela hloko ke ho buisana le setsebi pele re sebelisa li-supplement. Hobane tekanyo ea limatlafatsi tse nyenyane tseo motho ka mong a li hlokang lia fapana ’me ho ja ho feteletseng ho baka mathata a itseng a bophelo.
Tšebeliso ea kamehla le e nepahetseng ea li-micronutrient supplements e fana ka melemo e mengata e kang ho tšehetsa mesebetsi ea 'mele ea rona, ho matlafatsa sesole sa rona le ho eketsa matla a rona. Leha ho le joalo, sepheo se seholo sa li-supplement ke ho felisa likhaello tsa mekhoa ea rona ea phepo e nepahetseng 'me e ke ke ea nka sebaka sa bophelo bo botle ka bobona.
Ho fumana le ho lata li-micronutrients ka nepo ha se mosebetsi o bonolo. Ka lehlohonolo, ka lebaka la tsoelo-pele ea morao-rao ea theknoloji le mekhoa ea bophelo bo botle, ho na le lisebelisoa tse ka re thusang ka lipalo tsa micronutrient.
Pele ho tsohle, litlhoko tsa letsatsi le letsatsi tsa limatlafatsi li tlameha ho khethoa. Litlhoko tsa motho ka mong li ka 'na tsa fapana, kahoo ho bohlokoa ho theha moralo o tobileng ho uena ho e-na le tlhahiso e akaretsang. Litsebi tsa phepo e nepahetseng kapa litsebi tsa lijo hangata li etsa qeto ea hore na u hloka limatlafatsi tse nepahetseng joang ka ho ela hloko lintlha tse kang lilemo, bong, le boemo ba boikoetliso ba 'mele.
Mohato oa bobeli ke ho boloka tlaleho ea lijo tse jeoang letsatsi le letsatsi. Ho thata haholo ho tseba palo ea livithamine le liminerale tse teng lijong. Leha ho le joalo, kajeno lits'ebetso tsa li-smartphone kapa mananeo a thehiloeng marang-rang a ka ipalla limatlafatsi tseo u li jang le bongata ba limatlafatsi tse nyane tseo u li jang. Ka tsela ena, o ka hlahloba hore na o fihlela litlhoko tsa hau tsa letsatsi le letsatsi tsa micronutrient.
Ntlha ea boraro, ke habohlokoa ho lemoha khaello ea micronutrient le ho feteletseng. Monyetla oa ho latella limatlafatsi tsa letsatsi le letsatsi ke hore re elelloa limatlafatsi tseo re li jang tse sa lekaneng kapa tse ngata haholo. Ka mohlala, Khaello ea vithamine A Le hoja e ka baka mathata a mahlo, ho noa haholo ho ka baka liphello tse chefo. Ka hona, re ka thibela mathata ana ka ho theha moralo oa phepo e nepahetseng ka lebaka la lipalo tsa micronutrient.
Ka hoo;
Li-micronutrients li na le livithamini, liminerale le li-antioxidants tseo 'mele o li hlokang hore o sebetse hantle. Ho sebelisa limatlafatsi tsena tse lekaneng ho thusa ho matlafatsa sesole sa 'mele, ho eketsa matla le ho boloka bophelo bo botle ka kakaretso.
Mehloli e sa tšoaneng ea micronutrients e kenyelletsa litholoana le meroho, lijo-thollo, mehloli ea liprotheine le mafura a phetseng hantle. Leha ho le joalo, mokhoa oa sejoale-joale oa bophelo le mekhoa ea ho ja hangata li ka thibela ho ja li-micronutrient tse lekaneng. Ka hona, ke habohlokoa ho ja lijo tse leka-lekaneng le tse sa tšoaneng.
