Zamkatimu
Macronutrients ndi zinthu zothandiza m'thupi, zomwe tsiku lililonse kwa anthu ndi 200 mg.
Kupanda macronutrients kumabweretsa kusokonezeka kwa metabolic, kukanika kwa ziwalo zambiri ndi machitidwe.
Pali mwambi wakuti: ndife zimene timadya. Koma, ndithudi, ngati mufunsa abwenzi anu pamene adamaliza kudya, mwachitsanzo, sulfure kapena klorini, kudabwa poyankha sikungalephereke. Pakadali pano, m'thupi la munthu muli zinthu pafupifupi 60, zosungira zomwe ife, nthawi zina, osazindikira, timadzaza ndi chakudya. Ndipo pafupifupi 96% ya aliyense wa ife ali ndi mayina a mankhwala a 4 okha omwe amaimira gulu la macronutrients. Ndipo izi:
- mpweya (pali 65% m'thupi la munthu);
- mpweya (18%);
- haidrojeni (10%);
- nayitrogeni (3%).
Maperesenti 4 otsalawo ndi zinthu zina za pa periodic table. Zowona, ndizochepa kwambiri ndipo zimayimira gulu lina lazakudya zothandiza - ma microelements.
Kwa zinthu zomwe zimagwiritsidwa ntchito kwambiri ndi macronutrients, ndizozoloŵera kugwiritsa ntchito mawu akuti CHON, opangidwa ndi zilembo zazikulu za mawu akuti: carbon, hydrogen, oxygen ndi nitrogen mu Latin (Carbon, Hydrogen, Oxygen, Nitrogen).
Macroelements m'thupi la munthu, chilengedwe wachotsa ndithu yotakata mphamvu. Zimatengera iwo:
- mapangidwe a mafupa ndi maselo;
- pH ya thupi;
- kuyenda bwino kwa mitsempha ya mitsempha;
- kukwanira kwa machitidwe a mankhwala.
Chifukwa cha mayesero ambiri, anapeza kuti tsiku lililonse munthu ayenera 12 mchere (calcium, chitsulo, phosphorous, ayodini, magnesium, nthaka, selenium, mkuwa, manganese, chromium, molybdenum, chlorine). Koma ngakhale izi 12 sizidzatha kusintha ntchito za zakudya.
Zopatsa thanzi
Pafupifupi chinthu chilichonse chamankhwala chimakhala ndi gawo lalikulu pakukhalapo kwa zamoyo zonse pa Dziko Lapansi, koma 20 okha ndi omwe ali akuluakulu.
Zinthu izi zimagawidwa mu:
- 6 mwazakudya zazikulu (zoyimira pafupifupi zamoyo zonse zapadziko lapansi ndipo nthawi zambiri zimakhala zochulukirapo);
- 5 zakudya zazing'ono (zopezeka mu zamoyo zambiri zocheperako);
- kufufuza zinthu (zinthu zofunika pazang'ono zochepa kuti zisungidwe ndi biochemical reaction yomwe moyo umadalira).
Zina mwa zakudya zimasiyanitsidwa:
- macronutrients;
- kufufuza zinthu.
Zinthu zazikulu za biogenic, kapena organogens, ndi gulu la kaboni, haidrojeni, mpweya, nayitrogeni, sulfure, ndi phosphorous. Zakudya zazing'ono zimayimiridwa ndi sodium, potaziyamu, magnesium, calcium, chlorine.
Mpweya (O)
Ichi ndi chachiwiri pamndandanda wazinthu zomwe zimapezeka kwambiri padziko lapansi. Ndi chigawo cha madzi, ndipo, monga mukudziwa, ndi pafupifupi 60 peresenti ya thupi la munthu. Mu mawonekedwe a mpweya, mpweya umakhala mbali ya mlengalenga. Mwanjira iyi, imagwira ntchito yofunika kwambiri pakuthandizira moyo Padziko Lapansi, kulimbikitsa photosynthesis (muzomera) ndi kupuma (mu nyama ndi anthu).
Mpweya (C)
Mpweya ungathenso kuonedwa kuti ndi wofanana ndi moyo: minofu ya zolengedwa zonse padziko lapansi ili ndi carbon compound. Kuonjezera apo, mapangidwe a carbon bonds amathandizira kuti pakhale mphamvu zambiri, zomwe zimagwira ntchito yofunika kwambiri pakuyenda kwa mankhwala ofunikira pa selo. Zinthu zambiri zomwe zimakhala ndi kaboni zimayaka mosavuta, kutulutsa kutentha ndi kuwala.
Haidrojeni (H)
Ichi ndiye chinthu chopepuka komanso chodziwika bwino kwambiri m'Chilengedwe (makamaka, mu mawonekedwe a mpweya wa ma atomiki awiri H2). Hydrogen ndi chinthu chogwira ntchito komanso choyaka. Ndi mpweya umapanga zosakaniza zophulika. Ili ndi 3 isotope.
Mavitamini (N)
The element yokhala ndi atomiki nambala 7 ndiye mpweya waukulu mumlengalenga wapadziko lapansi. Nayitrojeni ndi mbali ya mamolekyu ambiri, kuphatikizapo ma amino acid, omwe ali mbali ya mapuloteni ndi nucleic acid omwe amapanga DNA. Pafupifupi nayitrogeni yonse imapangidwa mumlengalenga - zomwe zimatchedwa mapulaneti nebulae zopangidwa ndi nyenyezi zokalamba zimalemeretsa Chilengedwe ndi chinthu chachikulu ichi.
Ma macronutrients ena
Potaziyamu (K)
Potaziyamu (0,25%) ndi chinthu chofunikira chomwe chimayambitsa ma electrolyte m'thupi. M'mawu osavuta: amanyamula mtengo kudzera muzamadzimadzi. Izi zimathandiza kuwongolera kugunda kwa mtima komanso kufalitsa zikhumbo zamanjenje. Komanso ndi homeostasis. Kuperewera kwa chinthucho kumabweretsa mavuto ndi mtima, mpaka kuyimitsidwa.
Kashiamu (Ca)
Calcium (1,5%) ndiye chakudya chofala kwambiri m'thupi la munthu - pafupifupi nkhokwe zonse zamtunduwu zimakhazikika m'mano ndi mafupa. Calcium ndiyomwe imayambitsa kugunda kwa minofu komanso kuwongolera mapuloteni. Koma thupi "lidzadya" chinthu ichi kuchokera m'mafupa (omwe ndi owopsa ndi chitukuko cha osteoporosis), ngati akumva kusowa kwake muzakudya za tsiku ndi tsiku.
Zofunika ndi zomera mapangidwe maselo nembanemba. Nyama ndi anthu amafunika macronutrient kuti akhalebe ndi mafupa ndi mano athanzi. Kuphatikiza apo, calcium imatenga gawo la "moderator" wa njira mu cytoplasm ya maselo. M'chilengedwe, amaimiridwa ndi miyala yambiri (choko, miyala yamchere).
Calcium mwa anthu:
- imakhudza chisangalalo cha neuromuscular - amatenga nawo gawo pakuchepetsa kwa minofu (hypocalcemia imayambitsa kugwedezeka);
- imayang'anira glycogenolysis (kuwonongeka kwa glycogen kukhala shuga) mu minofu ndi gluconeogenesis (mapangidwe a shuga kuchokera kuzinthu zopanda chakudya) mu impso ndi chiwindi;
- amachepetsa permeability wa makoma capillary ndi nembanemba selo, potero kumawonjezera odana ndi yotupa ndi odana ndi matupi awo sagwirizana zotsatira;
- amalimbikitsa magazi kuundana.
Ma ions a calcium ndi ofunikira a intracellular messenger omwe amakhudza insulin ndi ma enzymes am'mimba m'matumbo ang'onoang'ono.
Ca mayamwidwe zimadalira zili phosphorous mu thupi. Kusinthana kwa calcium ndi phosphate kumayendetsedwa ndi mahomoni. Hormone ya parathyroid (parathyroid hormone) imatulutsa Ca kuchokera ku mafupa kulowa m'magazi, ndipo calcitonin (hormone ya chithokomiro) imathandizira kuyika kwa chinthu m'mafupa, zomwe zimachepetsa kuchuluka kwake m'magazi.
Magnesium (Mg)
Magnesium (0,05%) imagwira ntchito yofunika kwambiri pamapangidwe a mafupa ndi minofu.
Ndi gawo lopitilira 300 machitidwe a metabolic. Chitsanzo okhudza maselo ambiri cation, mbali yofunika ya chlorophyll. Kupezeka mu mafupa (70% ya okwana) ndi mu minofu. Mbali yofunika kwambiri ya minofu ndi madzi a m'thupi.
M'thupi la munthu, magnesium imayambitsa kupumula kwa minofu, kutulutsa poizoni, komanso kusintha kwa magazi kupita kumtima. Kuperewera kwa mankhwalawa kumasokoneza chimbudzi ndikuchepetsa kukula, zomwe zimayambitsa kutopa msanga, tachycardia, kusowa tulo, PMS imawonjezeka mwa amayi. Koma kuchuluka kwa macro pafupifupi nthawi zonse kumayambitsa urolithiasis.
Msuzi (Na)
Sodium (0,15%) ndi chinthu chomwe chimalimbikitsa kukhazikika kwa electrolyte. Imathandiza kufalitsa kukhudzidwa kwa mitsempha m'thupi, komanso imayang'anira kuchuluka kwa madzi m'thupi, kupewa kutaya madzi m'thupi.
Sulfa (S)
Sulfure (0,25%) imapezeka mu 2 amino acid omwe amapanga mapuloteni.
Phosphorous (P)
Phosphorus (1%) imakhazikika m'mafupa, makamaka. Koma kuwonjezera apo, pali molekyu ya ATP yomwe imapereka mphamvu zamagetsi. Amawonetsedwa mu ma nucleic acid, ma cell membranes, mafupa. Monga kashiamu, ndikofunikira kuti pakhale chitukuko choyenera komanso kugwira ntchito kwa minofu ndi mafupa. Mu thupi la munthu amachita structural ntchito.
Mankhwala (Cl)
Chlorine (0,15%) nthawi zambiri imapezeka m'thupi ngati mawonekedwe a ion (chloride). Ntchito zake zikuphatikizapo kusunga madzi bwino m'thupi. Pa kutentha, klorini ndi mpweya wobiriwira wakupha. Wamphamvu oxidizing wothandizira, mosavuta kulowa zimachitikira mankhwala, kupanga mankhwala enaake.
Udindo wa macronutrients kwa anthu
| Macro element | Ubwino kwa thupi | Zotsatira za kuchepa | Magwero a |
|---|---|---|---|
| potaziyamu | Chigawo cha madzimadzi okhudza maselo ambiri, amakonza bwino alkali ndi zidulo, amalimbikitsa synthesis wa glycogen ndi mapuloteni, zimakhudza ntchito ya minofu. | Matenda a nyamakazi, matenda a minofu, ziwalo, kufalikira kwa mitsempha ya mitsempha, arrhythmia. | Yisiti, zouma zipatso, mbatata, nyemba. |
| kashiamu | Kumalimbitsa mafupa, mano, kulimbikitsa minofu elasticity, nthawi magazi clotting. | Osteoporosis, kukomoka, kuwonongeka kwa tsitsi ndi misomali, kutulutsa magazi m'kamwa. | Nthambi, mtedza, mitundu yosiyanasiyana ya kabichi. |
| mankhwala enaake a | Imakhudza kagayidwe kachakudya kagayidwe kachakudya, imachepetsa cholesterol, imapatsa thupi mphamvu. | Mitsempha, dzanzi la miyendo, kuthamanga kwamphamvu, kupweteka kumbuyo, khosi, mutu. | Nkhumba, nyemba, masamba obiriwira, mtedza, prunes, nthochi. |
| Sodium | Imawongolera kapangidwe ka acid-base, imakweza kamvekedwe. | Kusagwirizana kwa ma acid ndi alkalis m'thupi. | Azitona, chimanga, masamba. |
| Sulfure | Imalimbikitsa kupanga mphamvu ndi collagen, imayang'anira kutsekeka kwa magazi. | Tachycardia, matenda oopsa, kudzimbidwa, kupweteka kwa mafupa, kuwonongeka kwa tsitsi. | Anyezi, kabichi, nyemba, maapulo, gooseberries. |
| Phosphorus | Amatenga nawo gawo pakupanga ma cell, mahomoni, amawongolera kagayidwe kachakudya ndi ma cell aubongo. | Kutopa, kusokonezeka, kufooka kwa mafupa, rickets, kukokana kwa minofu. | Zakudya za m'nyanja, nyemba, kabichi, mtedza. |
| Chlorine | Zimakhudza kupanga hydrochloric acid m'mimba, imakhudzidwa ndi kusinthana kwamadzimadzi. | Kuchepetsa acidity ya m'mimba, gastritis. | Rye mkate, kabichi, masamba, nthochi. |
Chilichonse chamoyo Padziko Lapansi, kuyambira pa nyama zazikulu kwambiri mpaka tizilombo tating'onoting'ono, timakhala m'malo osiyanasiyana m'chilengedwe chapadziko lapansi. Komabe, pafupifupi zamoyo zonse zamoyo zimalengedwa kuchokera ku "zosakaniza" zomwezo: carbon, haidrojeni, nayitrogeni, mpweya, phosphorous, sulfure ndi zinthu zina patebulo la periodic. Ndipo izi zikufotokozera chifukwa chake kuli kofunika kusamalira kubwezeretsedwa kokwanira kwa ma macrocell ofunikira, chifukwa popanda iwo kulibe moyo.