Micronutrients: Izinhlobo, Imisebenzi, Izinzuzo nokuningi
-Delile
- Yini ama-Micronutrients?
- Izinhlobo Nemisebenzi yama-Micronutrients
- Amavithamini Ancibilika Emanzini
- Amavithamini Ane-Fat-Soluble
- Macrominerals
- Landela amaminerali
- Izinzuzo Zezempilo Zama-Micronutrients
- Ukushoda kweMicronutrient kanye nobuthi
- Ukushoda
- Ubuthi
- Izithako zeMicronutrient
- Okusemqoka
Ama-micronutrients angelinye lamaqembu amakhulu ezakhamzimba umzimba wakho owadingayo. Kubandakanya amavithamini namaminerali.
Amavithamini ayadingeka ekukhiqizeni amandla, ukusebenza komzimba, ukuqina kwegazi neminye imisebenzi. Okwamanje, amaminerali adlala indima ebalulekile ekukhuleni, kwimpilo yethambo, kubhalansi koketshezi nakwezinye izinqubo eziningi.
Lo mbhalo uhlinzeka ngokuningiliziwe okuningiliziwe kwama-micronutrients, imisebenzi yawo kanye nemiphumela yokusetshenziswa ngokweqile noma ukushoda.
Yini ama-Micronutrients?
Igama elithi micronutrients lisetshenziselwa ukuchaza amavithamini kanye namaminerali kukonke.
Ama-macronutrients, ngakolunye uhlangothi, afaka amaprotheni, amafutha kanye ne-carbohydrate.
Umzimba wakho udinga amanani amancane ama-micronutrients ahlobene nama-macronutrients. Yingakho abhalwe ukuthi "micro."
Abantu kumele bathole ama-micronutrients ekudleni ngoba umzimba wakho awukwazi ukukhiqiza amavithamini namaminerali - ingxenye enkulu. Yingakho nazo zibizwa njengezakhi zomzimba ezibalulekile.
Amavithamini ayizinhlanganisela eziphilayo ezenziwe izitshalo nezilwane ezingadilizwa ngokushisa, i-asidi noma umoya. Ngakolunye uhlangothi, amaminerali awajwayelekile, akhona enhlabathini noma emanzini futhi awakwazi ukudilizwa.
Uma udla, udla amavithamini adalwe izitshalo nezilwane noma amaminerali abawamunce.
Okuqukethwe okune-micronutrient ekudleni ngakunye kwehlukile, ngakho-ke kungcono ukudla ukudla okuhlukahlukene ukuthola amavithamini namaminerali anele.
Ukudla okwanele kwawo wonke ama-micronutrients kuyadingeka ukuze ube nempilo efanelekile, njengoba uvithamini namaminerali ngamunye enendima ethile emzimbeni wakho.
Amavithamini namaminerali abalulekile ekukhuleni, ekusebenzeni komzimba, ekukhuleni kobuchopho nakweminye imisebenzi eminingi ebalulekile (,,).
Ngokuya ngomsebenzi wabo, ama-micronutrients athile nawo adlala indima ekuvikeleni nasekulweni nezifo (,,).
Isifinyezo
Ama-micronutrients afaka amavithamini namaminerali. Zibaluleke kakhulu emisebenzini eminingana ebalulekile emzimbeni wakho futhi kufanele zisetshenziswe ekudleni.
Izinhlobo Nemisebenzi yama-Micronutrients
Amavithamini namaminerali angahlukaniswa ngezigaba ezine: amavithamini ancibilikiswa ngamanzi, amavithamini ancibilikisa amafutha, ama-macrominerals kanye nokulandela umkhondo wamaminerali.
Ngaphandle kohlobo, amavithamini namaminerali afakwa ngezindlela ezifanayo emzimbeni wakho futhi ahlanganyele kuzinqubo eziningi.
Amavithamini Ancibilika Emanzini
Amavithamini amaningi ancibilika emanzini ngakho-ke aziwa ngokuthi ancibilika emanzini. Azigcinwa kalula emzimbeni wakho futhi zikhishwe ngomchamo lapho zisetshenziswa ngokweqile.
Ngenkathi i-vithamini ngayinye encibilikiswa ngamanzi inendima eyingqayizivele, imisebenzi yayo ihlobene.
Isibonelo, amavithamini amaningi we-B asebenza njengama-coenzymes asiza ukuqala ukusabela kwamakhemikhali abalulekile. Okuningi kwalokhu kusabela kuyadingeka ekukhiqizeni amandla.
Amavithamini ancibilikiswa ngamanzi - neminye yemisebenzi yawo - yile:
- Uvithamini B1 (thiamine): Isiza ukuguqula izakhamzimba zibe ngamandla (7).
- Uvithamini B2 (riboflavin): Kudingekile ekukhiqizeni amandla, ukusebenza kweseli kanye ne-fat metabolism (8).
- Uvithamini B3 (niacin): Ishayela ukukhiqizwa kwamandla ekudleni (9, 10).
- Uvithamini B5 (i-pantothenic acid): Kudingekile ukuhlanganiswa kwamafutha acid (11).
- Uvithamini B6 (pyridoxine): Isiza umzimba wakho ukukhipha ushukela kuma-carbohydrate agciniwe ukuze wakhe amandla futhi udale amaseli abomvu egazi (12).
- Uvithamini B7 (biotin): Idlala indima ekuguqulweni komzimba kwamafutha acid, ama-amino acid ne-glucose (13).
- I-Vitamin B9 (i-folate): Kubalulekile ukuhlukaniswa kweseli okufanele (14).
- Uvithamini B12 (cobalamin): Kudingeka ukwakheka kwamangqamuzana egazi abomvu nohlelo olufanele lwezinzwa nokusebenza kobuchopho (15).
- Uvithamini C (ascorbic acid): Kuyadingeka ekwakhiweni kwama-neurotransmitters kanye ne-collagen, iphrotheni enkulu esikhunjeni sakho (16).
Njengoba ukwazi ukubona, amavithamini ancibilika emanzini adlala indima ebalulekile ekukhiqizeni amandla kepha futhi aneminye imisebenzi eminingana.
Njengoba lawa mavithamini engagciniwe emzimbeni wakho, kubalulekile ukuthi uwanele ngokwanele ekudleni.
Imithombo kanye Nesibonelelo Esinconyiwe Sezokudla (ama-RDA) noma ukutholakala okwanele (ama-AI) kwamavithamini ancibilikiswa ngamanzi (7, 8, 10, 11, 12, 13, 14, 15, 16):
| Umsoco | Imithombo | I-RDA noma i-AI (abadala> iminyaka engu-19) |
| Uvithamini B1 (thiamine) | Izinhlamvu eziphelele, inyama, inhlanzi | 1.1-1.2 mg |
| Uvithamini B2 (riboflavin) | Inyama yomzimba, amaqanda, ubisi | 1.1-1.3 mg |
| Uvithamini B3 (niacin) | Inyama, isalmon, imifino enamaqabunga, ubhontshisi | 14-16 mg |
| Uvithamini B5 (pantothenic acid) | Inyama yomzimba, amakhowe, i-tuna, ukwatapheya | 5 mg |
| Uvithamini B6 (pyridoxine) | Inhlanzi, ubisi, izaqathe, amazambane | 1.3 mg |
| Uvithamini B7 (biotin) | Amaqanda, ama-alimondi, isipinashi, ubhatata | 30 mcg |
| I-Vitamin B9 (i-folate) | Inkomo, isibindi, uphizi onamehlo amnyama, isipinashi, isilimo esinengono emnandi edliwayo | 400 mg |
| Uvithamini B12 (cobalamin) | Amafutha, inhlanzi, inyama | 2.4 mcg |
| Uvithamini C (ascorbic acid) | Izithelo zesitrus, upelepele wensimbi, amahlumela eBrussels | 75-90 mg |
Amavithamini Ane-Fat-Soluble
Amavithamini ancibilikiswa ngamafutha awancibiliki emanzini.
Zimuncwa kakhulu lapho zidliwe eceleni komthombo wamafutha. Ngemuva kokusetshenziswa, amavithamini ancibilikiswa ngamafutha agcinwa ezicutshini zakho zesibindi namafutha ukuze zisetshenziswe esikhathini esizayo.
Amagama nemisebenzi yamavithamini ancibilika ngamafutha yilena:
- Uvithamini A: Kudingekile ukubona kahle nokusebenza komzimba (17).
- Uvithamini D: Ikhuthaza ukusebenza kahle komzimba futhi isize ukumunca i-calcium nokukhula kwethambo (18).
- Uvithamini E: Isiza ukusebenza komzimba futhi isebenza njenge-antioxidant evikela amaseli ekulimaleni (19).
- Uvithamini K: Kuyadingeka ekunqandeni igazi nasekuthuthukiseni amathambo ngendlela efanele (20).
Imithombo nokufakwa okunconyiwe kwamavithamini ancibilikayo anamafutha (17, 18, 19, 20):
| Umsoco | Imithombo | I-RDA noma i-AI (abadala> iminyaka engu-19) |
| Uvithamini A | I-Retinol (isibindi, ubisi, inhlanzi), i-carotenoids (ubhatata, izaqathe, isipinashi) | 700-900 mcg |
| Uvithamini D | Ukukhanya kwelanga, uwoyela wezinhlanzi, ubisi | 600-800 IU |
| Uvithamini E | Imbewu ye-sunflower, igciwane likakolweni, ama-alimondi | 15 mg |
| Uvithamini K | Imifino enamahlamvu, ubhontshisi, ithanga | 90-120 mcg |
Macrominerals
Ama-macrominerals adingeka ngamanani amakhulu kunokulandela umkhondo wamaminerali ukuze enze izindima zawo ezithile emzimbeni wakho.
Ama-macrominerals neminye imisebenzi yawo yile:
- I-calcium: Kudingeka ukwakheka okufanele nokusebenza kwamathambo namazinyo. Isiza ekusebenzeni kwemisipha nokuncipha kwesitsha segazi (21).
- I-Phosphorus: Ingxenye yesakhiwo se-membrane yeseli neseli (22).
- Magnesium: Isiza ngokuphendula okungaphezulu kwe-300 enzyme, kufaka phakathi ukulawulwa kwengcindezi yegazi (23).
- I-Sodium: I-Electrolyte esiza ibhalansi yoketshezi nokugcinwa kwengcindezi yegazi ().
- I-chloride: Imvamisa kutholakala kuhlanganiswe ne-sodium. Isiza ukugcina ibhalansi yoketshezi futhi isetshenziselwa ukwenza amajusi wokugaya ukudla (25).
- Potassium: I-Electrolyte egcina isimo soketshezi kumaseli futhi isiza ngokudluliswa kwemizwa nokusebenza kwemisipha (26).
- Isibabule: Ingxenye yazo zonke izicubu eziphilayo futhi equkethwe kuma-amino acid methionine ne-cysteine ().
Imithombo nokufakwa okunconyiwe kwama-macrominerals (21, 22, 23,, 25, 26,):
| Umsoco | Imithombo | I-RDA noma i-AI (abadala> iminyaka engu-19) |
| I-calcium | Imikhiqizo yobisi, imifino enamaqabunga, i-broccoli | 2,000-2,500 mg |
| I-Phosphorus | I-Salmon, i-yogurt, i-turkey | 700 mg |
| Magnesium | Ama-alimondi, ama-cashews, ubhontshisi omnyama | 310-420 mg |
| Sodium | Usawoti, ukudla okusetshenzisiwe, isobho elisemathinini | 2,300 mg |
| I-chloride | Izimila zasolwandle, usawoti, isilimo esidliwayo esinamagatsha anamanzi | 1,800-2,300 mg |
| Potassium | Ama-lentile, u-squash, ubhanana | 4,700 mg |
| Isibabule | I-Garlic, u-anyanisi, amahlumela eBrussels, amaqanda, amanzi amaminerali | Akukho okusunguliwe |
Landela amaminerali
Landela amaminerali ngamanani amancane kunama-macrominerals kepha unika amandla imisebenzi ebalulekile emzimbeni wakho.
Amaminerali okulandelela neminye imisebenzi yawo yile:
- Insimbi: Isiza ukuhlinzeka nge-oksijeni emisipheni futhi isize ekwakheni ama-hormone athile (28).
- I-Manganese: Isiza ku-carbohydrate, i-amino acid ne-cholesterol metabolism (29).
- Yethusi: Kuyadingeka ekwakhekeni kwezicubu ezixhumanayo, kanye nokusebenza kobuchopho okujwayelekile nokusebenza kwesistimu (30).
- Izinki: Kuyadingeka ekukhuleni okujwayelekile, ukusebenza komzimba kanye nokwelashwa kwesilonda (31).
- Iodine: Isiza kumthethonqubo we-thyroid (32).
- I-fluoride: Kudingekile ekuthuthukiseni amathambo namazinyo (33).
- Selenium: Kubalulekile empilweni yegilo, ukukhiqiza kabusha nokuzivikela ekulimaleni okwenziwe nge-oxidative (34).
Imithombo nokufakwa okunconyiwe kokulandelwa kwamaminerali (28, 29, 30, 31, 32, 33, 34):
| Umsoco | Imithombo | I-RDA noma i-AI (abadala> iminyaka engu-19) |
| Insimbi | Ama-oysters, ubhontshisi omhlophe, isipinashi | 8-18 mg |
| AmaManganese | Uphayinaphu, amantongomane, amakinati | 1.8-2.3 mg |
| Ithusi | Isibindi, izinkalankala, amakhekhe | 900 mcg |
| Izinki | Ama-oysters, inkalankala, amantshontsho | 8-11 mg |
| Iodine | Ama-seaweed, i-cod, i-yogurt | 150 mcg |
| I-fluoride | Ijusi yezithelo, amanzi, inkalankala | 3-4 mg |
| Selenium | Amantongomane aseBrazil, amasardadi, ham | 55 mcg |
Ama-micronutrients angahlukaniswa ngamaqembu amane - amavithamini ancibilika emanzini, amavithamini ancibilikisa amafutha, ama-macrominerals kanye nokulandela umkhondo wamaminerali. Imisebenzi, imithombo yokudla nokufakwa okunconyiwe kwevithamini namaminerali ngamunye kuyahlukahluka.
Izinzuzo Zezempilo Zama-Micronutrients
Yonke imicronutrients ibaluleke kakhulu ekusebenzeni kahle komzimba wakho.
Ukudla inani elanele lamavithamini namaminerali ahlukahlukene kubalulekile empilweni enhle futhi kungasiza nokulwa nezifo.
Lokhu kungenxa yokuthi ama-micronutrients ayingxenye cishe yazo zonke izinqubo emzimbeni wakho. Ngaphezu kwalokho, amavithamini namaminerali athile angasebenza njengama-antioxidants.
Ama-antioxidants angavikela ekulimaleni kweseli okuye kwahlotshaniswa nezifo ezithile, kubandakanya umdlavuza, i-Alzheimer's kanye nesifo senhliziyo (,,).
Isibonelo, ucwaningo luxhumanise ukudla okwanele kwamavithamini A no-C okunobungozi obungezansi bezinhlobo ezithile zomdlavuza (,).
Ukuthola amavithamini anele kungasiza ekuvikeleni isifo i-Alzheimer's. Ukubuyekezwa kwezifundo eziyisikhombisa kutholakale ukuthi ukudla okwanele ukudla amavithamini E, C no-A kuhlotshaniswa ne-24%, 17% kanye ne-12% enciphise ubungozi bokuthola i-Alzheimer's, ngokulandelana (,).
Amaminerali athile nawo angabamba iqhaza ekuvikeleni nasekulweni nezifo.
Ucwaningo luxhumanise amazinga aphansi egazi e-selenium nengozi enkulu yesifo senhliziyo. Ukubuyekezwa kwezifundo zokubheka kutholakale ukuthi ingozi yesifo senhliziyo yehle ngama-24% lapho ukugxila kwegazi le-selenium kukhuphuke ngo-50% ().
Ngokwengeziwe, ukubuyekezwa kwezifundo ezingama-22 kuqaphele ukuthi ukudla okwanele kwe-calcium kunciphisa ubungozi bokufa ngenxa yesifo senhliziyo nazo zonke ezinye izimbangela ().
Lezi zifundo ziphakamisa ukuthi ukusebenzisa okwanele kwawo wonke ama-micronutrients - ikakhulukazi lawo anezakhi ze-antioxidant - kunikeza izinzuzo ezanele zezempilo.
Kodwa-ke, akucaci ukuthi kudla imali engaphezulu kwenani elinconyiwe lama-micronutrients athile - kungaba ekudleni noma kokunezelwa - kunikeza izinzuzo ezengeziwe (,).
IsifinyezoAma-micronutrients ayingxenye cishe yazo zonke izinqubo emzimbeni wakho. Abanye baze benze njengama-antioxidants. Ngenxa yendima yabo ebalulekile kwezempilo, bangavikela ezifweni.
Ukushoda kweMicronutrient kanye nobuthi
Ama-micronutrients ayadingeka ngamanani athile ukwenza imisebenzi yawo ehlukile emzimbeni wakho.
Ukuthola uvithamini noma amaminerali amaningi kakhulu noma amancane kungaholela emiphumeleni emibi.
Ukushoda
Iningi labantu abadala abanempilo bangathola inani elanele lama-micronutrients ekudleni okulinganiselayo, kepha kukhona okunye ukuswela okuvamile kwezakhi ezithinta abantu abathile.
Lokhu kufaka phakathi:
- Uvithamini D: Cishe ama-77% abantu baseMelika abanalo uvithamini D, ikakhulu ngenxa yokushiswa yilanga ().
- Uvithamini B12: Ama-vegans kanye nabadla imifino bangakhula ukushoda kwe-vitamin B12 ekugwemeni imikhiqizo yezilwane. Abantu asebekhulile nabo basengozini ngenxa yokwehla kokumuncwa ngeminyaka (,).
- Uvithamini A: Ukudla kwabesifazane nezingane emazweni asathuthuka kuvame ukungabi novithamini A () owanele.
- Insimbi: Ukushoda kwalesi simbiwa kuvamile ezinganeni zasenkulisa, abesifazane abasesikhathini kanye nemifino (,).
- I-calcium: Cishe ku-22% no-10% wamadoda nabesifazane abangaphezu kwama-50, ngokulandelana, abayitholi i-calcium eyanele ().
Izimpawu, izimpawu kanye nemiphumela yesikhathi eside yalokhu kushiyeka kuncike kwisakhi ngasinye kepha kungalimaza ukusebenza kahle komzimba wakho kanye nempilo enhle.
Ubuthi
Ama-micronutrient toxicities awavamile kakhulu kunokushoda.
Kungenzeka ukuthi kwenzeke ngemithamo emikhulu yamavithamini A, D, E no-K ancibilikayo anamafutha ngoba lezi zakhi zingagcinwa ezicutshini zakho zesibindi namafutha. Azikwazi ukukhishwa emzimbeni wakho njengamavithamini ancibilikiswa ngamanzi.
Ubuthi obunamakhemikhali obuningi buvame ukukhula buqhamuke nokunezela ngamanani amaningi - kuyaqabukela emithonjeni yokudla. Izimpawu nezimpawu zobuthi ziyahlukahluka kuye ngesakhi.
Kubalulekile ukuqaphela ukuthi ukusetshenziswa ngokweqile kwezakhi ezithile zomzimba kusengaba yingozi noma kungaholeli ekuvezeni izimpawu zobuthi.
Ucwaningo olulodwa luhlolisise abantu abangaphezu kuka-18,000 abasengozini enkulu yomdlavuza wamaphaphu ngenxa yokubhema okwedlule noma ukuvezwa kwe-asbestos. Iqembu lokungenela lithole izinhlobo ezimbili zikavithamini A - 30 mg we-beta-carotene kanye nama-25,000 IU we-retinyl palmitate ngosuku ().
Icala lamiswa ngaphambi kwesikhathi lapho iqembu lokungenelela likhombisa amacala angama-28% omdlavuza wamaphaphu kanye ne-17% yezigameko zokufa kwabantu ngaphezulu kweminyaka eyi-11 uma kuqhathaniswa neqembu elilawulayo ().
Izithako zeMicronutrient
Indlela ephephe kakhulu nephumelela kunazo zonke yokuthola ukudla okwanele kwamavithamini namaminerali kubonakala sengathi ivela emithonjeni yokudla (,).
Ucwaningo oluningi luyadingeka ukuqonda ngokugcwele imiphumela yesikhathi eside yobuthi kanye nezithasiselo.
Kodwa-ke, abantu abasengozini yokushoda kwezakhi ezithile bangazuza ngokuthatha izengezo ngaphansi kokuqondisa kukadokotela.
Uma unentshisekelo yokuthatha izithasiselo ze-micronutrient, bheka imikhiqizo eqinisekiswe umuntu wesithathu. Ngaphandle kokuthi kuqondiswe ngenye indlela ngumhlinzeki wezokunakekelwa kwempilo, qiniseka ukuthi ugwema imikhiqizo equkethe imithamo "super" noma "mega" yanoma yisiphi isakhi.
IsifinyezoNjengoba umzimba wakho udinga ama-micronutrients ngamanani athile, ukusilela nokuningi kwanoma yisiphi isakhi esisodwa kungaholela ezindabeni ezingezinhle. Uma usengozini yokushoda okuthile, khuluma nodokotela wakho ngaphambi kokuqala izithako.
Okusemqoka
Igama elithi micronutrients lisho amavithamini namaminerali, angahlukaniswa abe ama-macrominerals, alandelele amaminerali kanye namavithamini amanzi-ancibilikayo.
Amavithamini ayadingeka ekukhiqizeni amandla, ukusebenza komzimba, ukujiya kwegazi neminye imisebenzi ngenkathi amaminerali ezuza ukukhula, impilo yethambo, ibhalansi yoketshezi nezinye izinqubo.
Ukuthola inani elanele lama-micronutrients, lwela ukudla okunomsoco oqukethe izinhlobo ezahlukene zokudla.
Sincoma Wena
Yini i-Anastrozole (Arimidex) esetshenziselwa yona
