Minerals: zeziphi ezizezona zibalulekileyo kuthi?

Izimbiwa umntu umele kufana nje iivithamini. Bona inxaxheba ekudalweni iiseli emzimbeni, tissue wayo, kwaye wabandakanyeka kwiinkqubo enzyme.

Zahlula-hlulwe Izakha macro-kanye. Kufuneka Day macronutrients (eziquka phosphorus, potassium, isodiyam nekhalsiyam, nemagnesium kunye nentsimbi) zibalwa milligrams elo xesha, ngathi iziqalelo umkhondo (kubandakanywa zinc, manganese, nobhedu, chromium nangobhedu) norm izihlandlo ezilikhulu ngaphantsi .

Makhe ukuchaza iinkcukacha ezithile izimbiwa (ngakumbi, macro), eziyimfuneko ukuze eqhelekileyo yokusebenza emzimbeni wethu.

SeTyuwa, okanye sodium chloride, efunekayo ukuze umzimba ukugcina ubume ityuwa igazi uxinzelelo osmotic of eqhelekileyo. Ivela kule uxinzelelo kuxhomekeke ipesenti ulwelo leyo igcinwe kwi ancedisana negazi. Kungenjalo, kukho emzimbeni. Ityuwa ukusetyenziswa ukunyuka xa umntu esiba umzimba kwakunye ne ukubila nkqi, ingakumbi xa amaqondo obushushu aphezulu. Ngoko ke, kwiimeko ezinjalo, kufuneka ukwandisa inani ityiwa. Imfuneko imihla yale macronutrient - 10-14 g

Mineral zizinto ukutya sele shiyana. Kufuneka nje ukwazi nguwuphi na kubo elilawulwa enye okanye enye olukhulu kunye Izakha. Umzekelo, calcium, nto leyo ethatha inxaxcheba ephambili ukutya kushukumisa excitability eqhelekileyo zihlunu nemithambo ancedisana liyindlela ngokundomeleza amathambo, equlethwe okuziinkozo kunye nemifuno. Noko ke, yena ako kakhulu xa yaginywa ubisi, iimveliso zobisi kunye namaqanda. calcium ukuba omdala malunga '90

Izimbiwa ezifana iphosphate nezinki, ngaba amaqhina oqhagamshelwano kunye calcium kwanakuzo ijwabu ithambo. Ukongeza, phosphorus ngenkuthalo babandakanyeke nethe of iiprothini, lipids kunye carbohydrate. Ukuba umsebenzi kwezihlunu kwenziwa ngamandla amakhulu, imfuneko umzimba ukuze phosphorus buyanda. Magnesium kunegalelo ukusebenza komsebenzi enzymatic, kwaye wabandakanyeka kwiinkqubo imichiza enxulumene iikhompawundi phosphorus.

Into ebalulekileyo kukuba phosphorus okungena emzimbeni kunye neemveliso zezilwanyana (itshizi, itshizi, iimveliso inyama, intlanzi, itshizi kunye wesibindi), zifunxe ngokukhawuleza kwaye ngcono kunalowo awaqhubana ngayo nerhasi, iimbotyi, iertyisi okanye isonka. Imfuneko yemihla ngemihla phosphorus ngoba umzimba ezikhulayo 700 mg, nto leyo lilikhulu kancinci nje, abadala sele ukusekwa (600 mg).

Magnesium uza kuthi kakhulu kwiimveliso imvelaphi yezityalo. It ifumaneka isonka, imidumba, iitapile kunye nokutya okuziinkozo. Imfuneko ngemihla kuba - 280-350 mg.

Izimbiwa kunye wongamela umsebenzi kwenkqubo sentliziyo. Ezi zinto ziquka potassium, nto leyo eyandisa zinomgutyulo umchamo ngoko eshukumisa intliziyo. Yena imali eyaneleyo ifumaneka imifuno, iziqhamo kunye amaqunube (currants abamnyama, nezo ziqwayitiweyo, zeerasintyisi, zucchini, uyawathena, iitapile kunye ithanga).

Ukuze ityetyiswe umzimba wakho olukhulu ezibalulekileyo kunye Izakha, kubalulekile ukukhumbula ukuba izimbiwa ukusuka ukutya osetyenzisiweyo akakwazi kufakwe ngokupheleleyo. Isantya le nkqubo kusenza:

- ikofu kotywala gwenxa;

- ukutshaya;

- ukusebenzisa amayeza athile;

- ulwamkelo Iipilisi zothintelo kukhulelwa hormone.

unyango Fudumeza iimveliso akukho njalo kunciphisa ubukho ezi izimbiwa, njengoko kunjalo iivithamini. Kodwa ukuba yasulungeka okanye Ixolo, inxenye yabo elahlekileyo. Ngako oko kudla iimveliso ezininzi olulungiswe ukolo kunye namacandelo Umgubo.

Imfuneko yemihla kwezimbiwa phindeke kunye nabasetyhini abakhulelweyo izakwenyuka nge malunga 10-20 g