Minerals, semavhithamini, inofanirwa kuitira kushanda zvakanaka kwemitumbi yedu. Iwe zvichida wakamboona kutaurwa nezvemaminari yako hupenyu hwako hwose, asi chii chaicho chaizvo izvo zvicherwa izvi? Chii chinoitika kana iwe usingakwanisi kuwana zvakakwana? Sezvo tiri kudzidza kuti zuva rega retivtivitamin haisi iyo nzira yakanakisisa yekuwana yakawandisa yemaminerari yako, ngatitarisei nezvezvokudya zvine mishonga iyi inokosha, pamwe chete nezvinetso zvingangodaro zvine chokuita nekushaikwa kana kudarika.
Tichazotanga nekutsanangura musiyano pakati pe "minamisi" emaminerari uye "kutsvaga" maminerari, uye zvino tarisa zvakasiyana nekukosha kwe calcium, chloride, magnesium, phosphorus, potassium, uye sodium yemuviri wakanaka.
1 - Major Major Minerals Our Bodies Need
Isu tinowanzoreva nezvemaminerari seye huwandu hwemaminerari kana kutevera minerals. Iyo midzi matanhatu yakakura ndiyo iyo inowanikwa mumitumbi yedu mumatengo makuru. Kana zvasvika kune hutano uye hunoita muviri, zvinodyiwa zvinodhaka zvose zvakakosha semavithamini. Izvo zvakakosha kune miitiro yakawanda mumuviri wako, kunyanya kushandiswa kwemvura, kuchengetedza mapfupa nemazino, mutsara maitiro, uye nervous system function.
Kune chikamu chikuru, hazvisi zvakaoma kuwana huwandu hwemaminerari aya kubva pazvokudya zvaunodya, uye chero bedzi iwe uchidya kudya kwakanaka kwakanaka, iwe unofanirwa kuwana zvakakwana zvese zvitanhatu zvezvibereko zvinokosha zvinokosha. Izvozvo zvakati, pane marapirwo ehutano pamwe nemimwe mishonga inogona kutungamirira kushayikwa kana kuwedzerwa kwemaminerari. Mazhinji emaminera aya anotengeswa sekuwedzera kwezvokudya, asi nekuda kwezvinetso zvinokonzerwa nekuwedzerwa, zvinofanira kungotorwa pasi pekutungamirirwa kwechiremba.
Mazimbe makuru aya anosanganisira:
- Calcium
- Chloride
- Magnesium
- Phosphorus
- Potassium
- Sodium
Ngatitarisei pane imwe neimwe yemaminerari makuru zvakadzama, kusanganisira zvavanoita mumuviri wenyu, uye zvii zvokudya zvamunofanira kudya kuti muve nechokwadi chokuti muri kuwana kudya kwakakwana.
2 - Calcium
Calcium inonyanya kuzivikanwa nekudzivirira osteoporosis, asi zvinodiwa pane zvakawanda kupfuura masimba akasimba nemazino. Mumuviri wako unodawo calcium nokuda kwekuvhara ropa uye yakarongeka nervous system uye muscle basa.
Muzhinji, kudya kunovaka muviri kunosanganisira chiyero chakakwana che calcium. Vanhu vane zvimwe zvinetso, zvisinei, zvakadai sekuputika kwechirwere zvirwere zvisingatore zvakakwana zvemu mineral. Avo vari pa corticosteroids yemamiriro ega ega kana asthma vanogona kunge vasina kukwana calcium yakakwana. Mukuwedzera, avo vane mukaka kutengesa kana kusagadzikana kwelasise vangave vachida kuve nechokwadi kuti vari kuwana calcium kubva kune zvimwe zvokudya.
Calcium inowanikwa mune zviyero zvakakura muzvigadzirwa zvemiti, zvakadai semukaka, tese, uye yogurt. Asi kana iwe usisiri mukaka wekumwa, kune zvimwe zvakawanda zvekudya zvine calcium. Calcium inowanikwawo mumateu, mashizha mashizha mashizha, uye zvokudya zvakasimbiswa zvakadai sekudya kwekudya kwekudya.
Calcium zvinowedzera ndeimwe yezvinonyanya kuzivikanwa zvekudya zvinowedzera uye inogona kukurudzirwa kune vamwe vanhu, kunyanya vakadzi vemasmenopausal. Asi zvakakosha kutaura nachiremba wako, sezvikwata zvakakwirira zvinogona kukonzera matambudziko akadai semarwadzo anorwadza mutsvo. Zvigadzirwa hazvina kukurudzirwa kune vanhu vane mamwe marapirwo, uye vanogonawo kutaurirana nemimwe mishonga.
3 - Chloride
Chloride inofadza zvikuru mineral. Mumuviri wako unouda kuti uumbe jisi yegastric uye unowanikwa pamwe chete nesadhiamu mumvura inopoteredza masero. Ichokwadi, chloride inoshanda pamwe chete ne sodium kuitira kuti muviri wako uwane mvura yakakwana.
Mishonga yekloride inowanika mufurafura yemunyu (sodium chloride) uye miriwo yakawanda, kusanganisira celery uye tomate. Hapana kazhinji chikonzero chekutora chloride supplements.
4 - Magnesium
Magnesium inofanirwa kumabasa ekugadzirwa kwezvinhu zvinotungamirira zviito zvakawanda mumuviri wako, kusanganisira zvakanaka muscle contractions uye manzwiro emagunha. Izvo zvinodiwawo kuti shuga yeropa isarudze, mutemo weropa, uye kuchengetedza masimba ane simba ane utano.
Magnesium haikwanisi, asi zvimwe zvirwere zvinogona kukonzera munhu kusvika pasi. Mamiriro ehutachiona akaita seCrohn's disease uye chirwere chechiliac, kushandiswa zvakadhakwa nedoro, uye chirwere cheshuga chinogona kukonzera kukwana. Mimwe mishonga (yakadai semishonga inorwisa mabhakitiriya uye diuretics) inogonawo kutungamirira kushayikwa.
Zviratidzo zvekushayikwa kwemagesium zvinogona kusanzwisisika uye zvinogona kusanganisira kuneta, kushaya simba, kupera kana kumira kwemaoko ako nemakumbo, maronda emasumbu, uye mafungiro asina kufanana nemwoyo. Kuwanda kwema magnesium kunokonzerawo kunogona kukonzera kukanganisa mu calcium uye potassium zvakare.
Magnesium inowanikwa zvikuru mumiti, mbeu, zviyo zvose, marumusi uye mimwe miriwo mitema. Inowanikwawo mu yogurt, salmon, yakasimbiswa kudya kwekudya kwemanheru, bhanana, uye mbatata.
Kunyange zvazvo kushayikwa kwemagesium kunoratidzika kusingawanzoitiki, magnesium zvinowedzera zvinowirirana uye zvinowanzobatanidzwa ne calcium. Magnesium supplement dzimwe nguva yakakurudzirwa kudzivirira migraines kana kuti kubatsirwa kwezvidukutu zviduku, asi zvakare, zvakakosha kutaurirana nachiremba wako kutanga.
Kunyange zvazvo kushayikwa kwemagesizi kunogona kukonzera zviratidzo, kuwana magesium akawanda (kazhinji nenzira yekuwedzera) kunogona kukonzera kushungurudzika, kurarisa, kuchinja kwehutano hwepfungwa, nezvimwe zviratidzo.
5 - Phosphorus
Phosphorus inokosha kuti pfupa riwedzere uye rinowanzoshandiswa mumasero. Inoshanda pamwe ne-B-mavhithamini yakaoma kuti uchinje zvikafu zvaunodya mumasimba izvo muviri wako unoda mabasa ako ose ezuva nezuva. Inochengetwa mumapfupa.
Kushayikwa kwephosphorus kunowanzojairika, uye kazhinji kunobatanidza nemishonga yakadai se calcium carbonate zvinowedzera uye antacids. Kushayikwa kwakanyanya kwakakonzera kuti zviratidzo zvive zvisingawanzoitiki, uye zvinowanzoitika chete nekushaya kudya kwakakwana.
Phosphorus inowanikwa muzvokudya zvakakwirira muprotheni zvakadai semhuka, marimu, mbeu, uye legumes.
Kutora phosphorus kuwedzera hazvidiwi, uye, kusiyana, kuwandisa kwephosphorus kunowanzobatanidzwa kune ngozi yakawanda yekufa pamwe chete. Phosphorus toxicity (yakawandisa phosphorus) haina kujairika, asi yakawanikwa nemamiriro ezvinhu akadai sehosha yakaipa yepfungwa.
6 - Potassium
Pasiziyamu inodiwa nokuda kwehutano hwemagetsi hunoita basa, hutachiona hunopesana, uye hunogona kuva nemigumisiro yakasimba pahutano hwako. Nhengo dzakakwana dze potassium dzinonyanya kukosha pakuchengetedza chimiro chepfungwa chemazuva ose, uye kana kushayikwa kana kuwedzerwa kweiyo mineral kunogona kukonzera kutyisidzira hupenyu hwemagetsi kana kupererwa kwekupera.
Pasiziyamu inowanikwa mumvura yako mukati memasero ako kuitira kuti zvive zvakakosha pakugadzirisa kushandiswa kwemvura mukati memuviri wako. Potassium inogonawo kukanganisa kukanganiswa kwe sodium muropa.
Pamwe iyo yakakwirira kana yakadzika ye potassium inogona kuguma nezvinetso. A low potassium level (hypokalemia) inogona kukonzera zvirongwa zvinoparadza, uye kazhinji inoda potassium inobatsira muIIC kana mazinga akatsika zvakanyanya. Nhamba yakakwirira ye potassium (hyperkalemia) inogonawo kukonzera kusagadzikana kwemwoyo mafungiro.
Zvokudya zvePotassium zvinosanganisira michero nemiriwo (zvakadai sebhanana uye mbatata), uyewo maruva, mukaka, marimu, uye nyama. Iwe unogona kuwana potassium zvinowedzera, asi usazvitora usingatauri nachiremba wako kutanga.
Nehutano hwetsvo, pasiziyamu mazinga angada kuongororwa uye kudya-potassium kudya kunotangwa.
7 - Sodium
Sodium inoshanda pamwe nekloride kuchengetedza mvura yakadzika kunze kwemasero. Sodium kudya kunokosha pakurapa ropa. Sosiyumu inoshaya inowanika, uye, chokwadi, kuwana sodium yakawanda inetso yakawanda kwazvo. Kunyanya kuwanda kweyerodium kunogona kusimudzira kudzvinyirira kweropa kune vamwe vanhu.
Sodium inowanika pamwe chete nekloride mutafura yemunyu uye inowanzowanikwa mune zvishoma muzvokudya zvakasiyana-siyana. Asi, sodium yakawanda inobva kune zvakagadzirwa zvakagadzirwa nemunyu kana mishonga inogadzirwa ne sodium.
Pasi pepamusoro pane 6 Mineral Major
Zvitanhatu zvakakura mumaminerari zvakanyorwa apa zvakakosha kumabasa ehutano ane hutano kubva kumusana wezvisungo (kusanganisira musimba wemwoyo), kusvika kuhutano hwemhepo, kusvika kune manzwiro ehurumende. Chikafu chinopa utano chinowanzopa huwandu hwakawanda hwemaminera aya, asi mamwe mishonga uye zvehutano zvinogona kutungamirira kushayikwa kana kuwedzera. Izvi zvinowanzozivikanwa kakawanda ne potassium, izvo zvinogona kutungamirira kumagariro echokuita mwoyo nekuda kwezvose zviri pasi kana zvakakwirira.
Nenzira inofadza, kana iwe uine zvirwere (kana kutora mishonga) iyo inokuraira iwe kana kushayikwa kana kudarika imwe yemaminera makuru, chiremba wako anofanira kukuita kuti uzvizive izvi uye uite nguva nenguva kuongororwa ropa kwemazinga ako.
> Sources:
> Linus Pauling Institute Micronutrient Information Center, Oregon State University. "Phosphorus."
> Linus Pauling Institute Micronutrient Information Center, Oregon State University. "Potassium."
> Linus Pauling Institute Micronutrient Information Center, Oregon State University. "Sodium (Chloride)."
> National Institute of Health, Office of Dietary Supplements. "Calcium Dietary Supplement Fact Sheet."
> National Institute of Health, Office of Dietary Supplements. "Magnesium Dietary Supplement Fact Sheet."