Amaminerali, afana namavithamini, adingekayo ukuze ukusebenza kahle kwemizimba yethu. Mhlawumbe uye wabona ukukhuluma ngamaminerali impilo yakho yonke, kodwa yini ngempela lezi minerals ezenzayo? Kwenzekani uma ungatholi okwanele? Njengoba sifunda ukuthi i-multivitamin yansuku zonke ayiyona indlela ekahle yokuthola amaminerali akho amaningi, ake sibheke ukudla okuqukethe lezi izakhi ezibalulekile, kanye nezinkinga ezingase zibe khona ezihlobene nokuntuleka noma okudlulele.
Sizoqala ngokuchaza umehluko phakathi kwamaminerali "amakhulu" kanye "nokulandelela" amaminerali, bese ubheka ngokwehlukana ngokubaluleka kwe-calcium, i-chloride, i-magnesium, i-phosphorus, i-potassium, ne-sodium yomzimba onempilo.
1 - Amaminerali amakhulu Amandla ethu adinga
Sivame ukubhekisela kumaminerali njengamaminerali amakhulu noma amaminerali okulandelela. Amaminerali amakhulu ayisithupha yiwo asekhona emizimbeni yethu ngamanani amakhulu kakhulu. Uma kuziwa emisebenzini yezempilo nempilo evamile, amaminerali okudla ayabalulekile njengamavithamini. Ziyadingeka ngezinqubo eziningi emzimbeni wakho, ikakhulukazi ibhalansi yamanzi, ukugcinwa kwamathambo namazinyo, ukuhlukunyezwa kwemisipha, nokusebenza kwesistimu yezinzwa.
Ngokuyinhloko, akulona kunzima ukuthola inani elanele lalezi zimaminerali ekudleni okudlayo, futhi uma nje udla ukudla okunempilo okunempilo, kufanele uthole okwanele kuzo zonke eziyisithupha zalezi izakhi ezibalulekile. Lokho kusho ukuthi kunezimo zezokwelapha kanye neminye imithi engabangela ukuntuleka noma okungekho okweqile kwamaminerali. Iningi lamaminerali nawo athengiswa njengama-supplementary dietary, kodwa ngenxa yezinkinga ezingenzeka ngokweqile, kufanele kuthathwe kuphela ngaphansi kwesiqondiso somdokotela.
Amaminerali amakhulu ahlanganisa:
- I-calcium
- I-Chloride
- I-Magnesium
- Phosphorus
- Potassium
- I-sodium
Ake sibheke ngayinye yalezi zimaminerali ezinkulu ngokuningiliziwe, kufaka phakathi lokho abakwenzayo emzimbeni wakho, nokuthi yikuphi ukudla okumele udle ukuze uqiniseke ukuthi uthola ukudla okuwanele.
2 - i-calcium
I-calcium cishe iyaziwa kakhulu ngokuvimbela i-osteoporosis, kodwa kuyadingeka okungaphezu kwamathambo namazinyo aqinile. Umzimba wakho udinga i-calcium ye-clotting yegazi kanye nesistimu evamile yesisindo nomsebenzi we-muscle.
Ngokuvamile, ukudla okunempilo kuhlanganisa inani eliningi le-calcium. Abantu abanezinkinga ezithile, noma kunjalo, njengesifo sofuba esibangela ukuvuvukala angeke sithole ngokwanele le mineral. Labo abakhona ku-corticosteroids yezimo ezihamba ngokuzenzakalelayo noma i-asthma bangenalo i-calcium eyanele. Ngaphezu kwalokho, labo abanobisi bokungezwani komzimba noma ukungavumelani kwe-lactose kungadingeka baqinisekise ukuthi bathola i-calcium kusuka kokunye ukudla.
I-calcium itholakala emalini amakhulu emikhiqizeni yobisi, njengobisi, ushizi kanye ne-yogurt. Kodwa uma ungesona utshwala, kunezinto eziningi zokudla eziqukethe i-calcium. I-calcium itholakala namantongomane, imifino eluhlaza okwesibhakabhaka, nokudla okunamandla okufana nesidlo sasekuseni.
Izithako ze-calcium zingenye yezithako ezithandwa kakhulu futhi zingase zinconywe kwabanye abantu, ikakhulukazi abesifazane base-postmenopausal. Kodwa kubalulekile ukukhuluma nodokotela wakho, njengoba amazinga aphakanyisiwe angabangela izinkinga ezinjengezinso ezinhlungu ezibuhlungu. Izindleko azitholakali kubantu abanezimo ezithile zezokwelapha, futhi bangase bahlanganyele neminye imithi.
3 - i-Chloride
I-Chloride iyisitoreji esikhulu esithakazelisayo. Umzimba wakho udinga ukudala ama-gastric juices futhi utholakala ngqo eceleni kwe-sodium emveleni ozungezile amaseli. Eqinisweni, i-chloride isebenza kanye ne-sodium ukusiza ukugcina amanzi akho emzimbeni ehlelekile.
I-chloride yokudla itholakala kuthebula usawoti (i-sodium chloride) nemifino eminingi, kuhlanganise nesilimo esidliwayo esinamagatsha anamanzi nesitamatisi. Akuvamile ukuthi kukhona isizathu sokuthatha izithako ze-chloride.
4 - Magnesesi
I-magnesium iyadingeka emisebenzini yezinto eziphilayo ezilawula izenzo eziningi emzimbeni wakho, kufaka phakathi ukuhlukana kwemisipha efanele kanye nemisipha yezinzwa. Kuyadingeka nokulawulwa ushukela wegazi, ukulawulwa kwegazi, nokugcina amathambo aqinile enempilo.
Ukuntuleka kwe-Magnesesi akuvamile, kodwa izimo ezithile zezokwelapha zingadlulisela umuntu emazingeni aphansi. Izimo zomzimba ezifana nesifo sikaCrohn nesifo se-celiac, ukusetshenziswa kabi kotshwala, nesifo sikashukela kungabangela ukuntuleka. Imithi ethile (njengama-antibiotic kanye nama-diuretics) ingabangela nokuntuleka.
Izimpawu zokuntuleka kwe-magnesium angeke zikhululeke futhi zingabandakanya ukukhathala, ubuthakathaka, ukuphazamiseka noma ukukhwehlela kwezingalo zakho nemilenze, izimpande zomzimba kanye nezinhlobo ezingavamile zenhliziyo. Ukwehluleka okukhulu kwe-magnesium kungabangela nokuntuleka kwe-calcium ne-potassium.
I-magnesium itholakala ngokuyinhloko kumantongomane, imbewu, izinhlamvu ezigcwele, izithelo kanye nemifino eluhlaza okomnyama. Itholakala futhi ku-yogurt, i-saumon, i-cereal kwasekuseni eqinisekisiwe, ubhanana namazambane.
Nakuba ukulahlekelwa kwe-magnesium kubonakala kungavamile, izithasiselo ze-magnesium zivamile futhi zivame ukuhlanganiswa ne-calcium. Ngezinye izikhathi izidakamizwa ze-Magnesium zinconywa ukuvimbela ama-migraines noma ukukhululeka kokukhathazeka okuncane, kepha futhi kubalulekile ukukhuluma nodokotela wakho kuqala.
Ngesikhathi ukulahlekelwa kwe-magnesium kungabangela izimpawu, ukuthola i-magnesium kakhulu (ngokuvamile nge-supplements) kungaholela ekufusweni kwezinhlanzi, uhudo, ushintsho esimweni sengqondo, nezinye izimpawu.
5 - Phosphorus
I-phosphorus ibalulekile ekukhuleni kwethambo kanye nomsebenzi ojwayelekile wesikhumba somzimba. Isebenza kanye namavithamini ama-B amaningi ukuguqula ukudla okudlayo emandleni umzimba wakho okuwudinga yonke imisebenzi yakho yansuku zonke. Igcinwe emathanjeni.
Ukuntuleka kwe-phosphorus kuyinto engavamile, futhi kuvame ukuhlotshaniswa nemithi efana ne-calcium carbonate izithako kanye nezidakamizwa. Ukuntuleka okwanele okwenza ukuba izimpawu zingavamile, futhi ngokuvamile kwenzeka ngokudla okungondleki ngokweqile.
I-phosphorus itholakala ekudleni okuphezulu kwamaprotheni afana nezinyama, amantongomane, imbewu, kanye nemifino.
Ukuthatha izithako ze-phosphorus akudingekile, futhi, ngokuphambene, inani eliningi le-phosphorus empeleni lihlanganiswe nengozi ephezulu yokufa jikelele. Inyopho ye-Phosphorus (i-phosphorus kakhulu) ayivamile, kodwa itholakala ngezimo ezifana nesifo esinzima sezinso.
6 - I-Potassium
I-potassium iyadingeka ekusebenzeni kwesistimu evamile yesisindo, ukuhlukunyezwa kwemisipha, futhi kungaba nethonya elijulile empilweni yakho. Amazinga afanele we-potassium nawo abaluleke kakhulu ekugcineni isisindo senhliziyo evamile, futhi noma ukuntuleka noma okweqile kule mineral kungabangela ukubulawa kwesifo sokuphila noma ukwehluleka kokuphefumula.
I-potassium itholakala kumanzi oketshezi ngaphakathi kwamaseli akho ngakho-ke kubalulekile ukulinganisela okujwayelekile kwamanzi emzimbeni wakho. I-Potassium nayo ingakwazi ukulwa nomthelela we-sodium egazini legazi.
Noma izinga eliphezulu noma eliphansi le-potassium lingabangela izinkinga. Izinga eliphansi le-potassium (hypokalemia) lingabangela ukuguqulwa okuyingozi, futhi kuvame ukuba kudinga i-potassium esebenzayo ku-ICU uma amazinga aphansi kakhulu. Izinga eliphakeme le-potassium (i-hyperkalemia) lingabangela nesimo sengqondo esingavamile.
Ukudla okune-potassium kuhlanganisa izithelo nemifino (njengebhanana namazambane), kanye nama-legumes, ubisi, amantongomane nokudla. Ungakwazi ukuthola izithako ze-potassium, kodwa ungazithathi ngaphandle kokukhuluma nodokotela wakho kuqala.
Njengoba isifo sezinso, amazinga e-potassium angadinga ukuqapha futhi kube nokudla okuphansi kwe-potassium.
7 - i-sodium
I-sodium isebenza ne-chloride ukugcina ibhalansi yamanzi ngaphandle kwamaseli. Ukudla kwe-sodium kubalulekile ekulawuleni umfutho wegazi. Ukuntuleka kwe-sodium kuyinto engavamile, kanti empeleni, ukuthola i-sodium eningi kakhulu inkinga ebanzi kakhulu. Ukusebenzisa i-sodium kakhulu kungakhuphula ukucindezelwa kwegazi kwabanye abantu.
I-sodium itholakala kanye ne-chloride etafuleni usawoti futhi ngokwemvelo itholakala ezincane ezinokudla okuhlukahlukene. Kodwa, iningi le- sodium livela ekusetshenzisweni okucutshungulwa okuqukethe usawoti noma izidakamizwa ezenziwe nge-sodium.
Ngezansi kuma-6 amaminerali amakhulu
Amaminerali angu-6 amakhulu adweliswe lapha abalulekile emisebenzini yomzimba enempilo evela emithinini ye-muscle (kufaka phakathi isisindo senhliziyo), kuya ku-balance balance, kuya emsebenzini wesistimu wezinzwa. Ukudla okunempilo ngokuvamile kuzohlinzeka ngemali eyanele yalezi zimaminerali, kodwa imithi ethile kanye nezimo zezokwelapha kungaholela ekungeneni noma ngokweqile. Lokhu kuphawulwe kaningi nge potassium, okungabangela izinyathelo zenhliziyo eziyingozi ngenxa yamazinga aphansi noma aphezulu.
Ngenhlanhla, uma unezimo zempilo (noma uthathe imithi) ebeka phambili ekulahlekeni noma okudlulele kwelinye lamaminerali amakhulu, udokotela wakho kufanele akuqaphele lokhu futhi enze njalo ukuhlolwa kwegazi kwamazinga akho.
> Imithombo:
> I-Linus Pauling Institute Isikhungo Sokwaziswa Sezinkampani, i-Oregon State University. "Phosphorus."
> I-Linus Pauling Institute Isikhungo Sokwaziswa Sezinkampani, i-Oregon State University. "Potassium."
> I-Linus Pauling Institute Isikhungo Sokwaziswa Sezinkampani, i-Oregon State University. "I-sodium (iCloride)."
> Izikhungo Zempilo Zesizwe, iHhovisi Lokudla Kwezondlo. "I-Calcium Dietary Supplement Fact Sheet."
> Izikhungo Zempilo Zesizwe, iHhovisi Lokudla Kwezondlo. "I-Magnesium Dietary Supplement Fact Sheet."