Mchere, monga mavitamini, ndi ofunikira kuti ntchito yathu ikhale yoyenera. Mwinamwake mwawonapo mukutchula za mchere wanu moyo wanu wonse, koma kodi mcherewu ndi wotani kwenikweni? Kodi chimachitika ndi chiyani ngati simukupeza zokwanira? Popeza tikuphunzira kuti multivitamin tsiku ndi tsiku si njira yabwino yopezeramo mchere wanu, tiyeni tiwone zakudya zomwe zili ndi zakudya zofunikira izi, komanso mavuto omwe angakhale nawo okhudzana ndi kusowa kapena kupitirira.
Tidzayamba pofotokozera kusiyana pakati pa mchere ndi "mchere", ndikuyang'ana mosiyana ndi kufunika kwa calcium, chloride, magnesium, phosphorous, potaziyamu, ndi sodium ya thupi labwino.
1 - Major Minerals Matupi Athu Amasowa
Nthawi zambiri timatchula kuti mchere ndi mchere waukulu kapena mchere. Mitsuko ikuluikulu isanu ndi umodzi ndiyo yomwe ilipo mthupi lathu mu ndalama zambiri. Pankhani ya thanzi labwino komanso labwinobwino, zakudya za mchere zimakhala zofunika kwambiri monga mavitamini. Zimakhala zofunikira pazinthu zambiri m'thupi lanu, makamaka kuchepetsa madzi, kusungunula mafupa ndi mano, kusokoneza minofu, ndi dongosolo la mantha.
Kawirikawiri, sizovuta kwambiri kupeza mchere wambiri wa zakudyazi zomwe mumadya, ndipo ngati mutadya chakudya chamagulu, muyenera kukhala ndi zakudya zokwanira zisanu ndi chimodzi. Izi zinati, pali mankhwala komanso mankhwala ena omwe angapangitse kusowa kapena kuchepetsa mchere. Ambiri mwa mcherewo amagulitsidwa ngati zakudya zowonjezera, koma chifukwa cha mavuto owonjezera, ayenera kuthandizidwa ndi chithandizo cha dokotala.
Zigawo zazikuluzi ndizo:
- Calcium
- Chloride
- Magnesium
- Phosphorus
- Potaziyamu
- Sodium
Tiyeni tiyang'ane mwachindunji chimodzi mwazitsulo zazikuluzikulu, kuphatikizapo zomwe amachita m'thupi lanu, komanso zakudya zomwe muyenera kudya kuti mupeze chakudya chokwanira.
2 - Calcium
Calcium mwina ndi yotchuka kwambiri poletsa kutsekula kwa osteoporosis, koma ndizofunika kwambiri kuposa mafupa ndi mano amphamvu. Thupi lanu limafunikanso calcium kuti magazi asamawonongeke komanso kayendedwe kake ka mitsempha ndi minofu ikugwira ntchito.
Kawirikawiri, zakudya zopatsa thanzi zimakhala ndi calcium yochuluka. Anthu omwe ali ndi vuto linalake, koma monga matenda opweteka matumbo sangatenge mokwanira mcherewu. Anthu omwe ali pa corticosteroids kapena matenda a mphumu amatha kukhalabe ndi calcium yokwanira. Kuwonjezera apo, omwe ali ndi mkaka zilonda zamtundu kapena lactose zosagwirizana angafunike kutsimikiza kuti akupeza calcium kuchokera ku zakudya zina.
Calcium imapezeka m'mayiko ambiri omwe amabweretsa mkaka, monga mkaka, tchizi, ndi yogurt. Koma ngati simunamwe mkaka, pali zakudya zambiri zomwe muli ndi calcium. Calcium imapezekanso mu mtedza, masamba a masamba obiriwira, ndi zakudya zolimba monga chakudya cham'mawa.
Mavitamini a calcium ndi amodzi mwa zakudya zowonjezera kwambiri zomwe zimawathandiza kuti azidya zakudya zowonjezereka ndipo akhoza kutonthozedwa kwa anthu ena, makamaka amayi omwe akudwala matendawa. Koma ndizofunikira kulankhula ndi dokotala wanu, ngati mafunde apamwamba angayambitse mavuto monga impso zopweteka. Zakudya sizikuvomerezeka kwa anthu omwe ali ndi matenda ena, ndipo amatha kuyankhulana ndi mankhwala ena.
3 - Chloride
Chloride ndi yosangalatsa kwambiri mchere. Thupi lanu limafunikira ilo kuti likhale ndi timadziti tam'mimba ndipo limapezeka pambali pa sodium mu madzi omwe amayandikana ndi maselo. Ndipotu, kloride imagwira ntchito limodzi ndi sodium kuti zitha kusunga madzi anu.
Zakudya zamakironi zimapezeka mchere wamchere (sodium chloride) ndi masamba ambiri, kuphatikizapo celery ndi tomato. Nthawi zambiri palibe chifukwa chokhalira mankhwala a kloride.
4 - Magesizimu
Magesizi ndi ofunikira kuntchito zomwe zimayendetsa zinthu zambiri m'thupi lanu, kuphatikizapo mitsempha yoyenerera ya mitsempha ndi mitsempha ya mitsempha. Ndi kofunikanso kuti shuga, kuthamanga kwa magazi, komanso kukhala ndi mafupa amphamvu.
Chosowa cha Magnésium n'chosazolowereka, koma matenda ena amatha kupangitsa munthu kukhala wosauka. Matenda a m'mimba monga matenda a Crohn ndi matenda a diliyake, kumwa mowa mopitirira muyeso, ndi shuga zingayambitse kusowa. Mankhwala ena (monga antibiotic ndi diuretic) angathenso kusowa.
Zizindikiro za kusowa kwa magnesiamu sizingakhale zomasuka ndipo zingakhale monga kutopa, kufooka, kusowa kapena kupukuta kwa manja ndi miyendo yanu, kupweteka kwa minofu, ndi zizolowezi zamtima zosazolowereka. Kutaya kwa magnesium kwakukulu kungayambitsenso kufooka kwa calcium ndi potaziyamu.
Magesizi amapezeka makamaka mtedza, mbewu, mbewu zonse, nyemba ndi masamba obiriwira. Zimapezekanso mu yogurt, nsomba, nsomba zam'mawa zakumunda, nthochi, ndi mbatata.
Ngakhale kusowa kwa magnesiamu kumakhala kosawoneka, mavitamini a magnesiamu amapezeka bwino ndipo nthawi zambiri amakhala pamodzi ndi calcium. Maginesium zowonjezera nthawi zina zimalimbikitsidwa pofuna kupewa migraines kapena kupumula kwa nkhaŵa yaying'ono, komabe, ndi kofunika kulankhula ndi dokotala poyamba.
Ngakhale kutaya kwa magnesium kungayambitse zizindikiro, kupeza magnesium kwambiri (kawirikawiri mwa njira zowonjezereka) kungayambitse kusuta, kutsegula m'mimba, kusintha kwa maganizo, ndi zizindikiro zina.
5 - Phosphorous
Phosphorous ndi yofunikira kuti mafupa azikula komanso kuti maselo azikhala ochepa. Zimagwirira ntchito limodzi ndi mavitamini ambiri a B kuti mutembenuze zakudya zomwe mumadya muthupi zomwe thupi lanu limafunikira pa ntchito zanu zonse za tsiku ndi tsiku. Ikusungidwa m'mapfupa.
Kusowa kwa phosphorous ndi kosavuta, ndipo kawirikawiri kumagwirizanitsidwa ndi mankhwala monga calcium carbonate supplements ndi antacids. Kuperewera kwakukulu kochititsa kuti zizindikiro zikhale zosawerengeka, ndipo zimangochitika kokha chifukwa cha kuperewera kwa zakudya m'thupi.
Phosphorus imapezeka mu zakudya zomwe zili ndi mapuloteni monga zakudya, mtedza, mbewu, ndi nyemba.
Kutenga phosphorous supplement sikofunikira, ndipo, mosiyana, phosphorous yambiri imagwirizanitsidwa ndi chiopsezo chachikulu cha imfa. Phosphorous poizoni (kwambiri phosphorous) ndi yodabwitsa kwambiri, koma yapezeka ndi zizindikiro monga matenda aakulu a impso.
6 - potaziyamu
Potaziyamu amafunika kuti mchitidwe wamanjenje wamba ukhale wogwira ntchito, mitsempha ya mitsempha, ndipo ikhoza kukhala ndi mphamvu yaikulu pa thanzi lanu. Ma potassium oyenerera ndi ofunika kwambiri kuti akhale ndi mtima wabwinobwino, ndipo mwina kuperewera kapena kupitirira kwa mchere kungapangitse kuopsa koyambitsa matenda kapena kupuma kwa mpweya.
Potaziyamu imapezeka mu madzi mkati mwa maselo anu kotero kuti ndi kofunikira kuti thupi lanu likhale lokhazikika m'thupi lanu. Potaziyamu ikhoza kuthana ndi zotsatira za sodium pamagazi a magazi.
Kaya potaziyamu yapamwamba kapena yochepa ingabweretse mavuto. Mlingo wa potaziyamu wotsika (hypokalemia) ukhoza kubweretsa makopu owopsa, ndipo kawirikawiri amafuna potassium yowonjezera ku ICU ngati miyezo ikuchepa kwambiri. Mbali yapamwamba ya potaziyamu (hyperkalemia) ikhoza kuchititsanso kuti thupi likhale losazolowereka.
Zakudya za potaziyamu zimaphatikizapo zipatso ndi ndiwo zamasamba (monga nthochi ndi mbatata), komanso nyemba, mkaka, mtedza, ndi nyama. Mukhoza kupeza zowonjezerapo potaziyamu, koma musamazitenge popanda kulankhula ndi dokotala wanu poyamba.
Ndi matenda a impso, mazamu a potaziyamu angafunikire kuyang'aniridwa ndikudya zakudya zochepa za potaziyamu.
7 - sodium
Ntchito ya sodium pamodzi ndi kloride kuti asunge madzi okwanira kunja kwa maselo. Kudyetsa sodium n'kofunika kwambiri pofuna kuyendetsa magazi. Chosowa cha sodium ndi chosowa, ndipo kwenikweni, kutenga sodium kwambiri ndi vuto lalikulu kwambiri. Kugwiritsa ntchito sodium yochuluka kwambiri kungakweze kukhetsa magazi mwa anthu ena.
Sodium imapezeka pamodzi ndi kloride mu tebulo mchere ndipo mwachibadwa mumapezeka zakudya zochepa. Koma, sodium yochuluka imachokera ku zakudya zowonongeka zomwe ziri ndi mchere kapena zotetezera zopangidwa ndi sodium.
Pamunsi pa 6 Maminitsi Ambiri
Mitsuko yayikulu 6 yowatchulidwa pano ndi yofunikira pa ntchito zabwino za thupi kuchokera ku mitsempha ya mitsempha (kuphatikizapo minofu ya mtima), kuyendera madzi, kusokonezeka kwa madzi. Chakudya chopatsa thanzi chimapereka chakudya chokwanira cha mchere, koma mankhwala ena ndi mankhwala angapangitse kusowa kapena kupitirira. Izi zimadziwika kawirikawiri ndi potaziyamu, zomwe zingabweretse m'mayendedwe oopsa a mtima chifukwa cha zochepa kapena zapamwamba.
Mwamwayi, ngati muli ndi matenda (kapena kumwa mankhwala) omwe amakupangitsani kuti mukhale osowa kapena owonjezera mchere, dokotala wanu akuyenera kukudziwitsani izi ndikuchita nthawi zonse kuyesera magazi.
> Zotsatira:
> Linus Pauling Institute Micronutrient Information Center, University of Oregon State. "Phosphorous."
> Linus Pauling Institute Micronutrient Information Center, University of Oregon State. "Potaziyamu."
> Linus Pauling Institute Micronutrient Information Center, University of Oregon State. "Sodium (Chloride)."
> Ma Institutes of Health, Office of Food Supplements. "Kapepala Kowonjezera Zakudya za Calcium."
> Ma Institutes of Health, Office of Food Supplements. "Magnesium Dietary Supplement Sheet Factory."