Zakudya za munthu aliyense zimayenera kusamalidwa kwambiri. Madokotala, akatswiri a zakudya ndi "odziwa" okonda zakudya zathanzi samasiya kutsindika kufunika kwa chakudya chokwanira komanso chokwanira. Komabe, kwa anthu ambiri, mauthenga ameneŵa amamvekabe ngati m’mawu.
Wina wamvapo za malamulo okhudzana ndi zakudya, wina amakonda kudya zamasamba mwanjira ina, wina amayesa kutsatira malamulo akudya ... moyo wozindikira. Komabe, kuti kayendetsedwe kathu ku cholingacho chikhale chofulumira, ndipo zotsatira zomwe tapeza zikhale zokhazikika, mwinamwake, ndikofunikira kuti tiyime kangapo. Masiku ano, timayang'ana kwambiri pazinthu zazing'ono komanso zazikulu muzakudya zatsiku ndi tsiku.
Kulankhula za thanzi, moyenera, zosiyanasiyana ndi ozindikira zakudya ndi kovuta ngati mulibe kuimira Mkhalidwe makhalidwe ake. Ndipo, ngati chirichonse chiri mochuluka kapena mocheperapo bwino ndi mavitamini, mapuloteni, mafuta ndi chakudya, ndiye kutembenukira kwa anzawo, zinthu mankhwala. Ndipo chifukwa chake…
"Munthu amakhala ndi ..." - mawuwa ali ndi zowonjezera zambiri, koma lero tidzakhala ndi chidwi, mwinamwake, mankhwala ambiri. Si chinsinsi kuti periodic dongosolo anatulukira ndi D. Mendeleev zili mu chilengedwe otizungulira. N'chimodzimodzinso ndi munthu. Chamoyo chilichonse ndi "nkhokwe" ya zinthu zonse zomwe zingatheke. Zina mwa izo ndi zapadziko lonse lapansi kwa onse okhala padziko lapansi, ndipo zina zimatha kusiyana pang'ono mothandizidwa ndi mikhalidwe yamunthu, mwachitsanzo, malo okhala, zakudya, ntchito.
Thupi la munthu limalumikizidwa mosalekeza ndi kulinganiza kwamankhwala kwa chilichonse mwazinthu zomwe zimadziwika tsopano patebulo la periodic, ndipo ngakhale chidziwitso chachiphamaso cha zinthu izi chikhoza kukulitsa kwambiri thanzi ndi moyo. Choncho musanyalanyaze sukulu Inde mu umagwirira, kupatula pang'ono kusintha mbali ya maganizo ... Zakudya n'zovuta overestimate.
Makamaka ngati zili zomveka. Si chinsinsi kuti chifukwa cha njira yoyenera pazakudya zomwe mumadya, mutha kuchita zozizwitsa. Mwachitsanzo, kukhudza kagayidwe kachakudya m'thupi, kuonda, kunenepa kwambiri, kulimbana ndi kuthamanga kwa magazi, kutengeka maganizo, ndipo akazi "amasokoneza" zotsatira za namondwe wa mahomoni. Ngati titenga malingaliro apamwamba kwambiri, ndiye kuti titha kupereka zitsanzo zatsatanetsatane. Chifukwa chake, amayi ambiri oyembekezera amanong'onezana njira ya kadzutsa yomwe imalimbana ndi toxicosis. Ndipo anthu omwe amathera nthawi yochuluka pantchito yopuma amatha kudzipatsa mphamvu ndi nyonga mothandizidwa ndi chotupitsa "choyenera". Chabwino, ndi kupitilirabe mndandanda - chitetezo chokwanira, kukhazikika bwino pa nthawi ya kunyowa kwanthawi zonse - zonsezi zitha kutheka powona mtundu wa "zoyambira" kapena "mankhwala" zakudya. Zosangalatsa? Ndiye tiyeni tione mopitirira.
Kodi pali kusiyana kotani.
Funso la momwe ma microelements amasiyana kwenikweni ndi anzawo omwe ali ndi mawu oyambira "macro" ndiofala kwambiri. Yakwana nthawi yoti tiwulule chiwembucho…
Chifukwa chake, tidazindikira kukhalapo mkati mwathu kwa tebulo lonse la periodic la ma chemicalelementi. Inde, m'moyo weniweni zikuwoneka mosiyana pang'ono kusiyana ndi mabuku. Palibe ma cell achikuda ndi zilembo zachilatini… Mbali ina ya zinthuzo imapanga maziko a minyewa yonse. Tangoganizani, 96% ya zinthu zonse m'thupi zimagawidwa pakati pa mpweya, carbon, haidrojeni ndi nayitrogeni. Wina 3% wa zinthu ndi calcium, potaziyamu, sulfure ndi phosphorous. Zinthu izi ndi "omanga" komanso maziko amankhwala a thupi lathu.
Chifukwa chake, chifukwa cha kuchuluka kwawo komanso kuchuluka kwawo, adapatsidwa dzina la macronutrients. Kapena mchere. Mwa njira, asayansi amakhulupirira kuti mchere zikuchokera okhudza maselo ambiri madzimadzi limafanana ndi zikuchokera "praeocean" kapena "msuzi", amene moyo wonse anabadwa m'tsogolo. Mchere ndi wofunikira pa moyo, kutenga nawo mbali muzochitika zonse zomwe zimachitika m'thupi popanda kupatula.
"Anzathu" apafupi kwambiri a macroelements ndi ma microelements. Amatchulidwa chifukwa cha kuchuluka kwake, komwe ndi gawo limodzi mwa magawo XNUMX chabe a zinthu zonse zamoyo, zimagwira ntchito yaikulu kwambiri yoyambitsa ndi kulamulira kayendedwe ka mankhwala. Popanda kufufuza zinthu, ma enzyme, kapena mavitamini, kapena mahomoni sizingakhale zomveka. Ndipo popeza chikokacho chimafikira pamlingo wobisika wotere, ndiye kuti sikoyenera kuyankhula zamafuta ndi mafuta. Kubereka ndi kukula kwa maselo, hematopoiesis, okhudza maselo ambiri kupuma, mapangidwe chitetezo zinthu ndi zambiri mwachindunji zimadalira kudya kokwanira kufufuza zinthu m`thupi. Mwa njira, iwo sanapangidwe okha, ndipo amatha kuyambitsidwa ndi chakudya kapena madzi.
Kusamala pakulemba.
Chifukwa chake, mutha kuyang'anira ntchito ya thupi lanu, ndikupangitsa kuti likhale lathanzi, lokhazikika komanso losinthika, mothandizidwa ndi kupezeka kwazinthu zamankhwala. Ndipo sitikulankhula za "mavitamini" ozungulira. Tiyeni tikambirane za mitundu yosiyanasiyana yokoma komanso yathanzi yomwe ili ndi zochita zathu, mtendere ndi chisangalalo.
Phosphorus - imatenga nawo gawo muzochita zonse za metabolic popanda kupatula. Mchere wake umapanga mafupa ndi minofu. Komanso chifukwa cha zochita za phosphorous metabolism, thupi limalandira zambiri, mphamvu zambiri zofunika. Kupanda phosphorous mu thupi kumabweretsa matenda a minofu ndi mafupa dongosolo, osteoporosis, rickets ndi wosakwiya kagayidwe. Pofuna kupewa izi, kugwiritsa ntchito 800-1200 mg kumathandiza. phosphorous patsiku. Ndipo amapezeka mkaka watsopano ndi mkaka, komanso nsomba.
Sodium ndiye chinthu chapakati cha thupi lathu. Chifukwa chake, njira zonse zama cell zimachitika, chifukwa ndiye chigawo chachikulu chamadzimadzi am'madzi. Imagwiranso ntchito pakukhazikitsa bwino kwa acid-base mu minofu ndi kuwongolera kwa mitsempha. Kupanda sodium (mwa kuyankhula kwina, mchere wa zakudya) kumabweretsa kuchepa kwa ntchito ya thupi lonse ndi kamvekedwe kake. Kutengera kutsika kwa sodium wokhutira, tachycardia ndi kukokana kwa minofu kumayamba.
Potaziyamu ndi chinthu chofunikira kwambiri chomwe chimadalira mwachindunji "kampani yochezeka" ya sodium ndipo ndi mdani wake. Mwa kuyankhula kwina, pamene msinkhu wa chinthu chimodzi ukugwa, mlingo wa chinthu china umawonjezeka. Potaziyamu imapezeka mumadzimadzi am'madzi am'kati ndi m'mitsempha yake, zomwe zimapangitsa kuti maselo azitha kulowa mumchere wofunikira. Amagwira nawo ntchito ya mtima, pakugwira ntchito kwa manjenje ndi machitidwe obala, komanso amathandiza thupi kuchotsa poizoni ndi poizoni. Kuperewera kwa potaziyamu kumabweretsa kukomoka kwa minofu, mavuto amtima, ziwengo, komanso ulesi. Izi zimakhala ndi zipatso za citrus, tomato, mpendadzuwa, zipatso zouma, nthochi, nandolo, mbatata, masamba onse obiriwira, kuphatikizapo masamba ndi zitsamba. Komanso nkhani yabwino kwa okonda ma bun - yisiti ya ophika mkate imakhala ndi potaziyamu wambiri, kotero nthawi zina mumatha kugula chokoma ichi kuti mupindule ndi thupi. Mlingo wa potaziyamu tsiku lililonse ndi 2000 mg.
Magnesium ndi gawo lamapangidwe a minofu yonse. Palibe selo limodzi ndi metabolism yake yomwe ingachite popanda chinthu ichi. Makamaka magnesiamu wambiri m'mafupa. Izi zimagwirizana kwambiri ndi calcium ndi phosphorous. Kuperewera kwa Magnesium kumadzaza ndi kusokonezeka kwa mtima, kuyabwa, kusokonezeka kwa minofu, kugwedezeka, kupsinjika kwamanjenje, kusasamala komanso mavuto am'mimba. Njira yosavuta "yochotsera" magnesium kuchokera ku mchere wa tebulo, tiyi watsopano, nyemba, mtedza, ufa wa ufa ndi masamba obiriwira. Mulingo wa magnesium ndi 310 - 390 mg. patsiku.
Calcium ndi chinthu chamatsenga. Ndikofunikira pakukula bwino ndikukula kwa mafupa, mano, kutsekeka kwa magazi ndi dongosolo lamanjenje. Kupanda kashiamu kumabweretsa matenda a mafupa, kugwedezeka, kukumbukira kukumbukira, ndi pachimake - kusokonezeka, kukwiya, colic, kuwonongeka kwa tsitsi, misomali ndi khungu. Zofunikira tsiku lililonse za chinthu ichi ndi 1000 mg. Ndipo mkaka wochuluka wa mkaka ndi mkaka wowawasa umathandizira kuti kashiamu m'thupi asamayende bwino.
Iron - chinthu ichi chimagwirizana mwachindunji ndi magazi. 57% ya iron ili mu hemoglobin, ndipo yotsalayo imabalalika pakati pa minofu, michere, chiwindi ndi ndulu. Munthu wamkulu ayenera kudya 20 mg wa chitsulo patsiku, ndipo mkazi sanganyalanyaze chinthu ichi, chifukwa amuna ochuluka "amataya" mwezi uliwonse chifukwa cha kusinthasintha kwa cyclic. Mwa njira, zakudya zamasamba sizosowa chitsulo, monga momwe anthu ambiri amaganizirabe. Ndipo mutha kulemeretsa zakudya zanu kuti mupindule ndi thanzi lanu mothandizidwa ndi nyemba, katsitsumzukwa, oatmeal, mapichesi owuma ndi mankhwala a wholemeal.
Iodine ndi gawo la "zam'madzi", lomwe limayang'anira magwiridwe antchito abwino kwambiri a endocrine ndi zoberekera, chiwindi, impso, komanso zimathandizira kuzindikira. Mulingo wokwanira wa ayodini, ndipo izi ndi 100 - 150 mg. patsiku kwa akuluakulu, amalonjeza kukhala ndi thanzi labwino, mphamvu zamphamvu ndi malingaliro ochenjera. Chabwino, kusowa kwa chinthu ichi kumabweretsa kufooka kwa kamvekedwe, kukwiya, kukumbukira kukumbukira, matenda a chithokomiro, kusabereka, kusintha kwa khungu, tsitsi, ndi zina zambiri zosasangalatsa. Zakudya zam'nyanja zonse zimakhala ndi ayodini, makamaka algae wa m'chikhodzodzo ndi bulauni, anyezi, komanso ndiwo zamasamba zomwe zimabzalidwa m'dothi lokhala ndi ayodini.
Silikoni ndi chinthu chachiwiri chochuluka padziko lapansi, chongodutsa mpweya. Mu thupi, limapezeka mu ziwalo zonse ndi machitidwe ndipo motero amatenga nawo mbali pazochitika zonse zofunika. Komabe, munthu akhoza kutchula kufunika kwa silicon kuti khungu likhale lolimba, makoma a mitsempha ndi mitsempha. Kuperewera kwa zinthu izi ndizosowa kwambiri, ndipo silicon imatha kupezeka kuchokera kuzinthu zonse, zomwe zimakula, zotengedwa m'nyanja kapena zopangidwa kuchokera ku mkaka wa nyama.
Manganese ndi chinthu chofunikira kwambiri. Palibe dongosolo limodzi lomwe limagwira ntchito popanda kudziwa kwake. Ndipo mafupa a tubular, chiwindi ndi kapamba amadalira kwambiri manganese. Muzochitika zamanjenje, chinthu ichi chimakhala ndi kamvekedwe koyenera komanso chimalimbitsa malingaliro ofunikira pamoyo. Koma kusowa kwa manganese kumakhudzanso matenda a ziwalo, komanso kuphwanya ntchito zamanjenje, komanso kusachita bwino komanso kutopa. Njira yosavuta yopezera "chinthu" chofunikira ndikuchokera ku tiyi wophikidwa kumene, masamba ndi timadziti ta zipatso, mbewu zonse, mtedza, nandolo, beets ndi masamba obiriwira obiriwira. Mlingo watsiku ndi tsiku ndi 2 - 5 mg.
Mkuwa si chitsulo chokongola kwambiri, komanso chinthu chofunika kwambiri chamankhwala m'thupi lathu. Kutenga nawo gawo mu hematopoiesis, sikuloledwa m'malo ena. Komanso, popanda mkuwa wokwanira, njira za kukula ndi kubereka sizingatheke. Ngakhale khungu la pigmentation, tsitsi lakuda, minofu yamphamvu - zonsezi zimagwirizana mwachindunji ndi "kuyenda" kwa mkuwa, zomwe zikutanthauza kuti sizingatheke kunyalanyazidwa. Kuphatikiza apo, kusowa kwa chinthu "chofiira" kumabweretsa kuchepa kwa kukula, kuchepa kwa magazi m'thupi, dermatoses, focal alopecia, kuwonda kwambiri, kufooka kwa minofu yamtima. Mutha kukhutitsa thupi ndi chinthu chamtengo wapatali podya nyemba, zakudya zamtundu uliwonse, koko ndi nsomba zam'madzi.
Molybdenum ndi chinthu chomwe chili ndi dzina lokongola lomwe limakhudzidwa ndi metabolism yamafuta ndi mafuta. "Kugwira ntchito" ngati chida chachitsulo, kumalepheretsa kuchepa kwa magazi. Ndikovuta kwambiri "kudya mopambanitsa" chinthu ichi, chikhalidwe chenicheni sichinapezeke, koma mwina ndi 250 mcg. patsiku. Masamba obiriwira obiriwira, mbewu zonse, ndi nyemba ndi "zosungira" zachilengedwe za molybdenum.
Selenium, ngakhale kuti ndi chinthu chosowa m'chilengedwe, imagwira nawo ntchito za antioxidant, zomwe zikutanthauza kuti imachepetsa zochita za wotchi yachilengedwe ndikumenyana ndi ukalamba. Imasunga elasticity ya minofu yonse, imagonjetsa matenda a fungal ndikusunga chisangalalo chaunyamata cha thupi lonse. Tomato watsopano, anyezi, kabichi, broccoli, chinangwa, nyongolosi ya tirigu ndi nsomba zam'madzi zithandizira kusungira selenium kwa nthawi yayitali.
Chromium ndi gawo lokhazikika la minofu ndi ziwalo zonse za thupi la munthu. Mafupa, tsitsi ndi misomali zili ndi kuchuluka kwazinthu izi, zomwe zikutanthauza kuti kusowa kwa chromium kumakhudza makamaka zigawo izi za thupi. Kutenga nawo gawo mu hematopoiesis ndi carbohydrate metabolism, chromium imakhudza mphamvu zonse. Kusintha kwa kuchuluka kwa zinthu kumawonetsedwa pachikanga pachimake, kusokonekera kwa insulin metabolism, kukhumudwa ndi zizindikiro zina. Koma kuti mupewe izi, ndikofunikira kulandira pafupifupi 50 - 200 mcg patsiku. chromium yopezeka mu nyongolosi ya tirigu, yisiti ya mowa ndi mafuta a chimanga.
Zinc ndiye chinthu chomaliza, ngati chimaganiziridwa motsatira zilembo, popanda zomwe sizingatheke kulingalira momwe thupi la munthu limagwirira ntchito. Zimawonjezera ntchito ya ma enzymes ndi mahomoni a pituitary. Komanso, izi zimakhudza njira yachibadwa ya lipid, mapuloteni ndi carbohydrate metabolism, mapangidwe a redox. Zinc - imakhudza magwiridwe antchito amitsempha yamanjenje ndikuwongolera kagayidwe kazakudya. Ndipo kusowa kwake kumabweretsa kutopa kwachangu, kuchepa kwa ntchito zamaganizidwe, kusokonezeka kwa metabolic, mavuto ndi ziwalo zamkati ndi mafupa. Mwamwayi, chilengedwe chinatisamalira, kupereka yisiti, chinangwa zosiyanasiyana, chimanga, nyemba, koko, masamba, mkaka, nsomba zam'madzi ndi bowa ndi nthaka - atsogoleri a zinki nkhokwe. Ndikokwanira kugwiritsa ntchito 12-16 mg. za chinthu ichi kuti mukhale ndi moyo wathanzi komanso wosangalatsa.
Kotero ife tadutsa muzitsulo zonse zoyambira. Amakhudzidwa ndi zochitika zonse za thupi lathu, kuthandiza kudziunjikira zinthu zopindulitsa za chilengedwe komanso kukana zovulaza. Zomwe zimapezeka kwambiri muzakudya zamasamba, zinthu izi zimapezeka kwa ife tsiku ndi tsiku. Ndipo kusamala kokha pazinthu zopangira zakudya zokoma, zosiyanasiyana kungatithandize kukhalabe achinyamata, mphamvu ndi thanzi kwa zaka zambiri zikubwerazi. Chinthu chachikulu si kukhala waulesi.
Thanzi labwino komanso kulakalaka kwabwino!