MACRONUTRIENTS A SHUGA

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Ma macronutrients ndi zinthu zofunika kwambiri kwachilengedwe, zomwe mkati mwake mumaposa 0,01%. M'malo mwake, zophatikizazi zimapanga thupi la chamoyo chilichonse. Popanda zinthu izi, moyo wa organic ndiwosatheka.

Macronutrients - Kufotokozera Kwambiri ndi Ntchito

Zinthuzi amatchedwanso macronutrients, michere ya michere ndipo amapanga gawo lofunikira kwambiri mthupi lachilengedwe.

Pali gulu lochulukirapo la ma macronutrients a biogenic kuchokera komwe ma nucleic acids (DNA, RNA), mapuloteni, lipids ndi mafuta amamangidwa. Ma macronutrients amaphatikizapo:

Nitrogen
Mpweya wa okosijeni
Hydrogen;
Carbon

Mutu wa nkhaniyi ndi gulu lina la macronutrients, lomwe limapezeka mthupi laling'ono, koma ndilofunikanso kwa moyo wathunthu komanso zochitika zathupi.

Zinthu izi ndi monga:

Phosphorous;
Potaziyamu
Magnesium
Sulfafa
Calcium
Sodium
Chlorine

Mankhwalawa amalowa mthupi ndi chakudya: mlingo womwe umalimbikitsidwa tsiku lililonse umaposa 200 mg.

Ma macronutrients amapezeka m'thupi la anthu ndi nyama makamaka momwe amapangira ma ions ndipo amafunikira kuti apange maselo ena atsopano; mankhwala awa akukhudzidwa ndi kayendedwe ka hematopoiesis ndi mahomoni ntchito. Njira zamaumoyo aboma mmaiko ambiri zakhazikitsa miyezo yokhala ndi macronutrients mu chakudya chamagulu.

Pamodzi ndi ma microelements, ma macroelements amapanga lingaliro lotakata - "zinthu za mchere". Ma macronutrients si gwero lamphamvu, koma ali gawo la pafupifupi tinthu tonse tating'ono ndi ma cell a thupi.

Macroelements oyambira ndi ntchito yawo mthupi

Talingalirani za macroelements oyambilira, zolimbitsa thupi ndi kufunika kwawoko mthupi la munthu.

Calcium

Calcium ndi chinthu chofunikira kwambiri chofufuza m'thupi. Ndi gawo la minofu, mafupa ndi mitsempha.

Ntchito zomwe zidapangidwazi ndizambiri:

Mapangidwe a mafupa;
Kutenga nawo gawo pakuchitika magazi;
Kupanga kwamahomoni, kaphatikizidwe ka michere ndi mapuloteni;
Kulimbitsa minofu ndi ntchito iliyonse ya thupi;
Kutenga mbali pa chitetezo chathupi.

Zotsatira zakuchepa kwa kashiamu ndizosiyananso: kupweteka kwa minofu, mafinya, misomali, matenda amano, tachycardia ndi arrhythmia, aimpso ndi hepatic kusowa, kudumphira magazi, kusakwiya, kutopa ndi kukhumudwa.

Ndi vuto la calcium nthawi zonse, munthu amayamba kuzimiririka m'maso mwake, tsitsi lake limazirala, ndipo nkhope yake imakhala yopanda thanzi. Izi sizimamwa popanda mavitamini D, chifukwa chake kukonzekera kashiamu nthawi zambiri kumamasulidwa limodzi ndi vitamini iyi.

Calcium imakhala ndi "adani" omwe amathandizira kuti chinthuchi chituluke m'thupi.

"Adani" awa ndi mowa, khofi, kupsinjika, mankhwala osokoneza bongo, kusuta, kuchita masewera olimbitsa thupi. Zinthu za calcium zimatsika kwambiri m'thupi la mkazi nthawi yapakati.

Phosphorous

Phosphorasi imatchedwa gawo lamphamvu zamunthu ndi malingaliro.

Macrocell awa ndi gawo lamphamvu zamagetsi ndipo amagwira ntchito yamafuta mthupi. Phosphorous imapezeka m'mafupa, minofu yam'mimba komanso m'malo onse amkati a thupi.

Macronutrient imakhudzidwa ndi kayendedwe ka impso, dongosolo lamanjenje, limayendetsa kagayidwe kachakudya, limakhudza kulimbitsa thupi. Kuperewera kwa phosphorous kumatha kuyambitsa mafupa, mavuto a kukumbukira, kupweteka kwa mutu, migraines.

Phosphorous metabolism imakhudzanso calcium metabolism ndi mosemphanitsa, motero, mu kapangidwe ka vitamini-mineral complexes, zinthu ziwiri izi zimaperekedwa limodzi - mu mawonekedwe a calcium glycerophosphate.

Potaziyamu

Potaziyamu ndikofunikira pakugwira ntchito kwathunthu kwa ziwalo zamkati zamkati, minofu, mtima, minyewa yamanjenje, maselo aubongo, chiwindi ndi impso.

Macrocell awa amathandizira kudziunjikira kwa magnesium, komwe ndikofunikira pakukhazikika kwa minofu yamtima. Potaziyamu imathandizanso kugunda kwa mtima, kumayendetsa magazi, kumalepheretsa kuchuluka kwa mchere wama sodium m'mitsempha yamagazi, m'malo mwa okosijeni m'maselo aubongo, ndikuthandizira kuthetsa poizoni m'thupi.

Pamodzi ndi sodium, potaziyamu imapatsa potaziyamu-sodium, chifukwa cha momwe minyewa imapangidwira komanso kupumula.

Kuperewera kwa potaziyamu kumayambitsa mkhalidwe wa hypokalemia, womwe umawonetsedwa kusokoneza mtima, minofu, kutsika kwamphamvu m'maganizo ndi m'thupi. Ndikusowa kwa chinthu, kugona kumasokonekera, chilakolako cha thupi ndi chitetezo chamthupi chimachepa, zotupa za pakhungu zimawonekera.

Magnesium

Magnesium imagwira ntchito ya coenzyme m'njira zambiri za kagayidwe kazinthu, kayendetsedwe kazinthu zamanjenje, ndipo imathandizira pakupanga dongosolo la mafupa. Kukonzekera kwa magnesium kumapangitsa kusokoneza kwamanjenje, kulimbikitsa chitetezo cha m'thupi, kusintha matumbo ntchito, chikhodzodzo.

Kuperewera kwa magnesium kumapangitsa kukokana kwa minofu, kukokana, kupweteka kwam'mimba, kusakwiya komanso kusokonekera. Kuchepa kwa Mg kumawonedwa ndi khunyu, kulowetsedwa kwa magazi, komanso matenda oopsa. Zadziwika kuti kukhazikitsidwa kwa mchere wa magnesium kwa odwala omwe ali ndi khansa kumachepetsa kukula kwa zotupa.

Sulfafa

Sulfa ndi macrocell yosangalatsa kwambiri, imayang'anira kuyera kwa thupi.

Ndi vuto la sulufule, khungu limayamba kuvutika: limakhala ndi mtundu wopanda thanzi, mawanga, malo osungunuka komanso zotupa zingapo zimawonekera.

Sodium ndi Chlorine

Zinthu izi zimaphatikizidwa mgulu limodzi chifukwa chomwe amalowa mthupi molondola limodzi - mu mawonekedwe a sodium chloride, mawonekedwe ake omwe ndi NaCl. Maziko amadzimadzi onse a mthupi, kuphatikiza magazi ndi madzi am'mimba, ndi yankho lamchere losalimba.

Sodium imagwira ntchito ya kukhalabe ndi minofu kamvekedwe, makoma amitsempha, imathandizira kukhudzika kwa mitsempha, imayang'anira kayendedwe ka madzi amthupi ndi kapangidwe ka magazi.

Ntchito zina za sodium:

Kulimbitsa mtima wamitsempha;
Matenda a kuthamanga kwa magazi;
Kukondoweza kwa mapangidwe a madzi a m'mimba.

Kuperewera kwa sodium nthawi zambiri kumapezeka pakati pa azinyama ndi anthu omwe sagwiritsa ntchito mchere wamatafura. Kukwanira kwakanthawi kwa macronutrient iyi kumatha chifukwa cha kupukuta, thukuta kwambiri, komanso kuchepa magazi. Kuchepa kwambiri kwa kuchuluka kwa sodium m'thupi kumayendetsedwa ndi kukokana kwa minofu, kusanza, khungu lowuma, komanso kuchepa kwamphamvu kwa thupi. Komabe, kuchuluka kwa sodium sikofunikira ndipo kumayambitsa kutupa kwa thupi, kuwonjezeka kwa kuthamanga kwa magazi.

Chlorine imatenganso mbali m'magazi komanso magazi. Kuphatikiza apo, amatenga nawo gawo pachinsinsi cha hydrochloric acid, chofunikira chimbudzi. Milandu ya kusowa kwa chlorine m'thupi sichimachitika, ndipo kuchulukitsa kwa chinthuchi sikuvulaza thanzi.

Mu shuga, kuyamwa kwa macronutrients (komanso kuyamwa kwa mavitamini, michere ndi michere ina iliyonse) kumakhala kotsika. Pachifukwa ichi, odwala matenda ashuga ambiri amawerengetsa michere yambiri. Zophatikizira zonse kuchokera pagululi ndizofunikira mu shuga, koma magnesium ndi calcium amapatsidwa mtengo wapamwamba kwambiri.

Kuphatikiza pazotsatira zopindulitsa kwambiri m'thupi, magnesium mu shuga imakhazikika pamtunda wamtima, imathandizira kuthamanga kwa magazi ndipo, koposa zonse, imathandizira chidwi cha minofu ndi maselo kuti apange insulin. Izi mu kapangidwe ka mankhwala apadera amadziwika kuti azitsutsa mwamphamvu kapena koyambirira kwa insulin ngati othandizira komanso prophylactic. Mapiritsi a Magnesium ndiokwera mtengo komanso ogwira ntchito kwambiri. Mankhwala odziwika kwambiri: Magnelis, Magne-B6 (osakanikirana ndi vitamini B₆), Magnikum.

Matenda a shuga opita patsogolo amapangitsa kuwonongeka kwa minofu ya mafupa, ndikupangitsa mafupa. Kuphatikiza pa ntchito yakuwonongeka kwa shuga, insulin imakhudzidwa mwachindunji pakupanga mafupa. Ndi kuperewera kwa mahomoni awa, njira zama mineralization zimakhudzidwa.

Njirayi imatchulidwa kwambiri mwa odwala omwe ali ndi matenda amtundu wa shuga waung'ono. Anthu omwe ali ndi matenda amtundu wa II amadwala kufooka kwa mafupa: zovuta za mafupa zimachitika pafupifupi theka la odwala. Nthawi yomweyo, chiopsezo cha ma fractures ndi kuvulala okhala ndi mikwingwirima yofooka imachuluka.

Onse odwala matenda ashuga amalangizidwa kuti nthawi ndi nthawi azigwiritsa ntchito kuchuluka kwa calcium ndi vitamini D kwa thupi. Tikuyankhula za zakudya zomwe zimakhala ndi calcium komanso vitamini D, komanso malo osambira dzuwa, mchikakamizo cha mavitamini omwe amapangidwira khungu. Zowonjezera zamkaka zapakompyuta zimatha kutumikiranso.

Zochitika za tsiku ndi tsiku komanso magwero apakati pama macronutrients

Pansipa pali mndandanda wa Mlingo wama macronutrients komanso magwero ake achilengedwe.

Dzina la Macroelement	Cholimbikitsidwa Tsiku lililonse	Magwero akulu
Sodium	4-5 g	Mchere, nyama, adyo, beets, mazira, impso za nyama, msombazo
Chlorine	7-10 g	Mchere, phala, nsomba zam'madzi, maolivi, mkate, madzi amchere
Phosphorous	8 g	Nsomba ndi nsomba zam'nyanja, chimanga ndi mtedza, nkhuku, yisiti, mbewu, nyemba, mazira, zipatso zouma, bowa wa porcini, kaloti
Potaziyamu	3-4 mg	Mphesa, mphesa zouma, ma apricots zouma, kaloti, tsabola belu, mbatata zazing'ono, mphesa
Calcium	8-12 g	Zopangira mkaka, nyemba, nsomba zam'nyanja ndi nyama, nsomba zam'madzi, currant, zipatso zouma, nthochi
Magnesium	0,5-1 g	Mabere ndi nyemba, mazira, nthochi, m'chiuno chakumaso, yisiti yofulula, zitsamba, zonyansa