Munyori:
Peter Berry
Zuva Rekusika:
15 Chikunguru 2021
Gadziridza Zuva:
1 Chikunguru 2024
Zvemukati
Iyozvakakosha zvinovaka muviri Izvo zvinhu zvakakosha zvekushanda kwakanaka kwemuviri, izvo zvisingakwanise kugadzirwa nemuviri asi zvinofanirwa kupihwa kuburikidza nechikafu.
Aya marudzi eakakosha zvinovaka muviri anosiyana nemhando, asi nerombo rakanaka Izvo zvinodiwa mune zvidiki zvidiki uye muviri unowanzozvichengeta kwenguva yakarebaNaizvozvo, zviratidzo zvekushomeka kwayo zvinoonekwa chete mushure menguva refu yekusavapo.
Muchokwadi, kuwanda kweimwe yeaya mauturu kunogona kusava noutano (senge hypervitaminosis kana mavitamini akawandisa). Zvimwe, kune rumwe rutivi, zvinogona kudyiwa zvakanyanya sekuda pasina kuburitsa zvinokuvadza.
- Tarisa: Mienzaniso yeOganiki uye Inorganic Nutrients
Mhando yezvinhu zvakakosha zvinovaka muviri
Zvimwe zvezvinhu izvi zvinowanzo kunzi zvakakosha kumunhu:
- Mavhitaminzi. Aya makomputa akasarudzika anosimudzira mashandiro akanaka emuviri, achishanda seanodzora, zvinokonzeresa kana zvinodzivirira zveimwe nzira, iyo inogona kutangira pamitemo yekudzora (homeostasis) kusvika kuzvidziviriro zvemuviri zvemuviri.
- Zvicherwa. Inorganic element, kazhinji yakasimba uye yakawanda kana shoma simbi, izvo zvakakosha kunyora zvimwe zvinhu kana kudzora maitiro akabatanidzwa, pamusoro pezvose, nemagetsi uye pH yemuviri.
- Amino acids. Aya mamorekuru emakemikari anopihwa nehumwe chimiro (an amino terminal uye imwe hydroxyl kumagumo avo) ayo avanoshanda nawo sezvakakosha zvidimbu zvinobva mapuroteni akadai semakemikari kana nyama.
- Mafuta acids. Unsaturated lipid-mhando biomolecule (mafuta), ndokuti, nguva dzose mvura (maoiri) uye inoumbwa nemaketani marefu ekabhoni nezvimwe zvinhu. Ivo anodikanwa sehwaro hwekufananidzwa kwehuwandu hwakazara hwechipiri mafuta emafuta acids anodiwa kune hupenyu hwemagetsi.
Mamwe acho anodikanwa muhupenyu hwese, uye mamwe akadai histidine (amino acid) anodikanwa chete panguva yehucheche. Neraki, ese iwo anogona kuwanikwa kuburikidza nechikafu.
Mienzaniso yezvakakosha zvinovaka muviri
- Alpha-linoleic asidhi. Inowanzozivikanwa se omega-3 iyo inonzi polyunsaturated fatty acid, chinova chikamu chezvakawanda zvakajairika zvidyarwa acids. Inogona kuwanikwa kuburikidza nekudyiwa kwembeu yefilakisi, hove yechiropa, hove zhinji yebhuruu (tuna, bonito, herring) kana mune zvekuwedzera zvekudya, pakati pevamwe.
- Linoleic asidhi. Haifanire kuvhiringidzwa neiyo yapfuura: iyi polyunsaturated fatty acid inowanzonzi omega-6 uye inoderedza zvine simba zvinonzi "zvakaipa" cholesterols, kureva. mafuta akazara uye anotapira. Inozadzikisa mashandiro e lipolysis, kuwedzera kwemhasuru, kudzivirira kubva kugomarara uye metabolic mirau. Inogona kudyiwa kuburikidza nemafuta emuorivhi, avocado, mazai, gorosi rose rezviyo, walnuts, mapaini nzungu, canola, linseed, chibage kana mafuta ezuva, pakati pevamwe.
- Phenylalanine. Imwe yeiyo 9 akakosha amino acids emuviri wemunhu, yakakosha mukuvakwa kweakawanda makemikari uye mapuroteni akakosha. Kushandiswa kwayo mukuwandisa kunogona kukonzera kushushikana, uye zvinokwanisika kuitora kuburikidza nekumwa kwe mapuroteni akapfuma chikafu: tsvuku nyama, hove, mazai, zvigadzirwa zvemukaka, asparagus, nhokwe, soya uye nzungu, pakati pevamwe.
- Histidine. Iyi yakakosha amino acid kumhuka (kubvira fungi, mabhakitiriya uye zvirimwa zvinogona kuzvigadzira) zvinozadzisa mabasa akakosha mukusimudzira nekuchengetedza matishu ane hutano, pamwe neiyo myelin inovhara maseru etsinga. Inowanikwa mune zvinogadzirwa nemukaka, huku, hove, nyama uye inowanzo shandiswa mune zvine simba simbi chepfu.
- Tryptophan. Imwe yakakosha amino acid mumuviri wemunhu, zvakafanira kuti kuburitswa kweserotonin, a neurotransmitter inobatanidzwa mumabasa ekurara uye maonero emufaro. Kushaikwa kwayo mumuviri kwakabatana nezviitiko zvekushushikana, kushushikana kana kushaya hope. Inowanikwa mumazai, mukaka, zviyo zvese, oats, madate, nhokwe, mbeu yezuva uye mabhanana, pakati pevamwe.
- Lysine. Yakakosha amino acid iripo mune akawanda mapuroteni, anodikanwa kune ese mammals, asingakwanise kuagadzira ega. Izvo zvakakosha pakuvaka kwema molecular hydrogen zvisungo uye catalysis. Inowanikwa muquinoa, soya, bhinzi, nyemba, watercress, uye bhinzi carob, pakati pezvimwe zvigadzirwa zvemiti.
- Valine. Imwe yemapfumbamwe akakosha amino acids mumuviri wemunhu, yakakosha kune mhasuru metabolism, kwainoshanda sesimba mune zviitiko zvekushushikana uye inochengetedza yakanaka nitrogen muyero. Inowanikwa nekudya mabhanana, kottage chizi, machokoreti, maabriji matsvuku nezvinonhuwira zvakapfava.
- Folic acid. Inozivikanwa sevhitamini B9, yakakosha mumuviri wemunhu kuvaka mapuroteni uye ehemoglobin, iyo chinhu inobvumidza kutakura kweoxygen muropa. Inowanikwa mune nyemba (chickpeas, nyemba, pakati pevamwe), miriwo yakasvibira (sipinashi), mupizi, bhinzi, nzungu nezviyo.
- Pantothenic asidhi. Iyo zvakare inonzi vhitamini B5, inzvimbo yemvura-inogadzikana yemvura yakakosha kukosha mune metabolism uye synthesis yemakabhohaidhiretsi, mapuroteni, uye mafuta. Neraki, pane mashoma madhayeti eiri vhitamini mune zvese zvekudya, kunyangwe iri yakawanda kwazvo muzviyo zvakakwana, bhinzi, mbiriso yedoro, Royal jelly, mazai nenyama.
- Thiamine. Vitamini B1, chikamu chevhitamini B yakaoma, inogadziriswa nemvura uye isingasviki mudoro, zvinodikanwa mukudya kwemazuva ese kweanenge ese emhuka. Kunwa kwayo kunoitika mudumbu diki, inosimudzirwa nevhitamini C uye folic acid, asi ichitadziswa nekuvapo kweethyl alcohol. Inowanikwa mune nyemba, mbiriso, zviyo zvese, chibage, nzungu, mazai, nyama tsvuku, mbatatisi, mbeu yesame, pakati pevamwe.
- Riboflavin. Imwe vhitamini yeB yakaoma B, B2. Nderake eboka re fluorescent yeruvara rweguru inozivikanwa seavhenji, aripo kwazvo mune zvigadzirwa zvemukaka, chizi, bhinzi, miriwo yakasvibira nemashizha emhuka. Izvo zvakakosha kune iro ganda, iyo ocular cornea uye iyo mucous membranes yemuviri.
- Chikomo. Ichi chikafu chakakosha, soluble mumvuraInowanzo kuverengerwa nemavhithamini B. Icho chinotungamira chemaurotransmitter anokonzera ndangariro nekubatana kwemhasuru, pamwe nekuumbwa kwesero membranes. Inogona kudyiwa nemazai, mhuka dzechiwindi, cod, isina ganda huku, michero yemazambiringa, quinoa, tofu, bhinzi tsvuku, nzungu kana maarumondi, pakati pevamwe.
- Vhitamini D. Inozivikanwa secalciferol kana antirachitic, ine basa rekugadzirisa iyo calcification yemapfupa, kudzora phosphorus uye calcium muropa, pakati pemamwe mabasa akakosha. Kukanganisa kwayo kwakabatanidzwa ne osteoporosis uye marickets, uye vezvinodyiwa vanowanzo ziviswa nezve kushomeka kwayo kwekudya. Inowanikwa mumukaka wakakomberedzwa, howa kana howa, muto we soya uye zviyo zvakafumiswa, asi zvinogona zvakare kugadzirwa mune zvidiki kuburikidza nekuratidzwa kweganda kuzuva.
- Vhitamini E. Antioxidant ine simba, chikamu chechakakosha cheropa hemoglobin, inowanikwa mune zvakawanda zvekudyara-zvinodyarwa, senge hazelnuts, maamondi, sipinashi, broccoli, utachiona hwegorosi, yeast mbiriso, uye mumafuta emiriwo akadai sezuva, sesame, kana maorivhi .
- Vhitamini K. Inozivikanwa se phytomenadione, ndiyo anti-hemorrhagic vhitamini, sezvo iri kiyi kumagadzirirwo eropa. Inokurudzirawo kugadzirwa kwemasero matsvuku eropa, ayo anowedzera kutakura kweropa. Kusavapo kwayo mumuviri hakuwanzoitika, nekuti inogona kugadzirwa nemamwe mabhakitiriya mumatumbo emunhu, asi inogona zvakare kuiswa zvimwe nekumedza miriwo yakasvibira ine mashizha.
- B12 vhitamini. Inonongedzerwa secobalamin, sezvo iine cobalt margins, iri vhitamini yakakosha mukushanda kwehuropi uye nehurongwa hwetsinga, pamwe nekuumbwa kweropa nemapuroteni akakosha. Hapana fungus, chirimwa kana mhuka inogona kugadzira vhitamini iyi: chete mabhakitiriya uye archaebacteria anogona, saka vanhu vanofanirwa kuagamuchira kubva kubhakitiriya mumatumbu avo kana kubva mukumwa kwenyama yemhuka.
- Potassium. mabvazuva kemikari element Iyo yakasimba simbi yealkali simbi, iripo mumvura ine munyu, uye yakakosha kune akawanda magetsi ekufambisa maitiro mumuviri wemunhu, pamwe nekudzikama kweRNA neDNA. Inodyiwa nemichero (mabhanana, avocado, apricot, cherry, plamu, nezvimwewo) nemiriwo (karoti, broccoli, beet, eggplant, cauliflower).
- Iron. Chimwe chinhu chesimbi, chakanyanya kuwanda muvhu, chine kukosha mumuviri wemunhu chakakosha, kunyangwe muzvidiki zvidiki. Iron mazinga anokanganisa zvakananga ropa oxygenation, pamwe neakasiyana maseru metabolism. Inogona kuwanikwa kuburikidza nekudyiwa kwenyama tsvuku, mbeu yezuva, mapistachi, pakati pevamwe.
- Retinol. Ndokudaidzwa kunonzi vhitamini A, yakakosha pamaitiro ekuona, ganda uye mucous membranes, immune system, embryonic kukura uye kukura. Iyo inochengetwa muchiropa uye inoumbwa kubva kune beta-carotene iripo mumakarotsi, broccoli, sipinashi, manhanga, mazai, mapichisi, mhuka dzechiwindi uye pizi, pakati pevamwe.
- Calcium. Chinhu chakakosha mukucherechedzwa kwemapfupa nemeno, izvo zvinovapa simba ravo, pamwe chete nemamwe mabasa emagetsi, sekufambisa kwesero membrane. Calcium inogona kudyiwa mumukaka uye nemidziyo yayo, mune yakasvibira mashizha miriwo (sipinashi, asiparagasi), pamwe neyakagadzirwa tii kana yerba mate, pakati pezvimwe zvekudya.
Inogona kukushandira: Mienzaniso yeMacronutrients neMicronutrients
