Mineral: uas lawv yog cov tseem ceeb tshaj plaws rau peb?

Cov zaub mov tsim nyog rau txiv neej ib yam li cov vitamins. Lawv koom rau hauv kev tsim ntawm lub cev ntawm lub cev, nws cov ntaub so ntswg, thiab kuj muaj kev koom tes hauv kev ua haujlwm ntawm lub tshuab enzyme.

Lawv raug muab faib ua me-thiab microelements. Txhua yam uas yuav tsum muaj rau cov neeg muaj mob (xws li phosphorus, potassium, sodium, as well as calcium, magnesium thiab iron) yog xam hauv cov milligrams, thaum nyob hauv micro-hais (xws li zinc, manganese, copper, chromium thiab tooj liab), qhov no yog pua pua zaug .

Cia peb piav qhia nyob rau hauv kev nthuav dav ib co tshuaj ntxhua khaub ncaws (tshwj xeeb, macronutrients), tsim nyog rau kev ua haujlwm ntawm peb lub cev.

Ntsev, los yog sodium tshuaj dawb, yuav tsum tau rau lub cev kom muaj lub ntsev muaj pes tsawg leeg ntawm cov ntshav thiab cov osmotic siab ntawm ib txwm. Nws yog qhov kev ntsuas no uas txiav txim seb qhov feem pua ntawm cov kua dej nyob hauv cov nqaij thiab cov ntshav. Txwv tsis pub, yog lub cev qhuav dej. Ntsev noj tau nce thaum ib tus neeg koom nrog lub cev qoj ib ce, nrog rau kev tawm hws, tshwj xeeb tshaj yog nyob rau hauv high-temperature conditions. Yog li ntawd, nyob rau hauv tej lub sijhawm, kev siv ntsev yuav tsum tau nce. Lub txhua hnub uas yuav tsum muaj rau qhov no yog 10-14 g.

Cov ntxhia hauv cov khoom noj muaj nyob hauv ntau qib. Koj tsuas yog xav paub txog ntawm lawv yog cov uas tau los ntawm qhov no los yog tias qhov loj los sis qhov me me. Yog li, calcium, uas yuav siv lub cev hauv cov metabolism hauv lub cev, ua rau lub cev tsis zoo ntawm cov leeg nqaij thiab cov nqaij neural thiab nws txhais tau tias ua kom cov pob txha muaj zog, nws muaj nyob hauv cov pawg thiab cov zaub. Txawm li cas los, nws yog qhov zoo tshaj plaws nqus yog tias nws nkag mus rau hauv lub cev nrog mis nyuj, cov khoom noj muaj roj thiab cov qe. Calcium rau ib tug neeg laus yog kwv yees li 90 g.

Cov ntxhia cov khoom xws li phosphorus thiab magnesium sib cuam tshuam nrog calcium thiab kuj muaj nyob hauv cov pob txha pob txha. Tsis tas li ntawd, phosphorus yuav siv ntau yam hauv cov metabolism hauv cov proteins, lipids thiab carbohydrates. Yog tias cov nqaij ua haujlwm ua tiav nrog kev siv tshwj xeeb, lub cev yuav tsum tau siv phosphorus tuaj. Magnesium kuj txhawb kev ua kom muaj kev ua kom muaj zog, thiab tseem siv ib feem hauv kev tshuaj lom neeg muaj feem xyuam nrog phosphorus compounds.

Nws tseem ceeb heev uas phosphorus, uas nkag tau rau hauv lub cev nrog cov khoom ntawm cov tsiaj txhu (nrog cheese, tsev cheese, nqaij cov nqaij, ntses, tsev cheese thiab nplooj siab), digested sai dua thiab zoo tshaj qhov uas ua nrog cereal, taum, peas los yog mov ci. Txhua hnub uas yuav tsum tau ua rau phosphorus rau cov kabmob zuj zus tuaj yog 700 mg, uas yog me ntsis siab tshaj rau tus neeg laus uas tau ua tiav (600 mg).

Magnesium los rau peb, feem ntau yog cov khoom ntawm zaub keeb kwm. Nws pom muaj nyob rau hauv qhob cij, taum, qos yaj ywm thiab qos yaj ywm. Qhov kev ua txhua hnub rau nws yog 280-350 mg.

Minerals tswj lub lag luam ntawm cov hlab plawv system. Cov ntsiab lus muaj xws li potassium, uas nce urination thiab yog li stimulates lub chaw ua hauj lwm ntawm lub plawv. Nws yog nyob rau hauv txaus ntau muaj nyob rau hauv zaub, berries thiab txiv hmab txiv ntoo (dub currant, qhuav apricots, raisins, zucchini, prunes, qos yaj ywm thiab taub dag).

Yuav kom txhawb koj lub cev nrog rau qhov tsim nyog yuav tsum tau ua thiab qhov microelements, nws yog qhov tseem ceeb kom nco ntsoov tias cov zaub mov ntawm cov khoom noj siv tsis tau tag nrho. Kev qeeb ntawm cov txheej txheem no txhawb:

- Tsim txom cov kas fes thiab cawv;

- Haus luam yeeb;

- siv cov tshuaj;

- kev txais tos ntawm cov tshuaj tiv thaiv hormonal.

Kub txoj kev kho mob ntawm cov khoom tsis txo qib ntawm pob zeb hauv tshuaj nyob rau hauv lawv, raws li nws ua nrog vitamins. Tab sis yog tias koj muab cais los yog tev, qee leej yuav poob. Yog li, noj ntau li ntau cov khoom noj uas tau ua, ua los ntawm whole grains thiab unrefined cov khoom xyaw.

Lub txhua hnub uas yuav tsum tau rau cov khoom siv tshuaj ntxhua hauv cov neeg laus thiab cov poj niam cev xeeb tub tau nce li ntawm 10-20 g.