Ma'adanai: abin da mãsu su ne mafi muhimmanci a gare mu?

Ma'adanai mutum na bukatar kawai kamar bitamin. Cewa suna da hannu a cikin halittar Kwayoyin a cikin jiki, ta tsokoki, da kuma hannu a enzyme tsarin.

Sun kasu kashi Macro-da micronutrients. Rana bukatar macronutrients (da suka hada da phosphorus, potassium, sodium, da alli, magnesium, da baƙin ƙarfe) da aka lasafta a milligrams cewa lokaci, kamar alama abubuwa (ciki har da tutiya, manganese, jan, chromium da kuma jan) na kullum sau ɗari kasa .

Bari mu bayyana a cikin daki-daki, wasu ma'adanai (musamman, Macro), wajibi ne ga al'ada aiki na jikin mu.

Gishiri, ko sodium chloride, da ake bukata domin jiki don kula da gishiri abun da ke ciki na jini da kuma cikin osmotic matsa lamba na al'ada. Shi ne daga wannan matsin lamba ya dogara da yawan ruwa wanda aka kiyaye shi a cikin tsokoki da kuma jini. In ba haka ba, akwai dehydration. Gishiri amfani ƙaruwa lokacin da wani mutum ya shagaltar da a jiki aiki, kazalika da da karfi sweating, musamman a high yanayin zafi. Saboda haka, a irin wannan yanayi, kana bukatar ka kara da gishiri ci. A kullum da ake bukata na wannan macronutrient - 10-14 g

Ma'adinai abubuwa a abinci ne a sãɓãwar launukansa digiri. Ka kawai bukatar san wanda na su mamaye da daya ko wasu macro- da micronutrients. Alal misali, alli, wanda aka tsunduma cikin metabolism, stimulates al'ada excitability na tsoka da jijiya tsokoki da kuma shi ne mai wajen domin karfafa kasũsuwa, ashe, dauke a cikin hatsi da kuma kayan lambu. Duk da haka, ya aka fi tunawa a lokacin da ingested da madara, madara da samfurori da kuma qwai. domin alli don fara tasawa ne game da '90

Ma'adanai irin su phosphorus da magnesium, suna juna tare da alli da kuma a cikin kashi nama. Bugu da kari, phosphorus ne rayayye da hannu a cikin metabolism sunadarai, lipids, kuma carbohydrates. Idan tsoka aikin da aka yi da mai tsanani, da jiki ta bukatar phosphorus da aka kara. Magnesium taimaka wa kunnawa da enzymatic aiki, kuma yana da hannu a sunadarai matakai hade da phosphorus mahadi.

Abin da yake da muhimmanci shi cewa phosphorus shiga jiki da dabba da kayayyakin (cuku, cuku, nama kayayyakin, kifi, cuku da kuma hanta), narkewar sauri da kuma mafi alhẽri daga da daya cewa aikatã game da sha'ir, da wake, Peas ko burodi. A kullum bukatar phosphorus for girma kwayoyin ne 700 MG, wanda shi ne dan kadan ya fi girma fiye da riga kafa, adult (600 MG).

Magnesium zo mana da yafi tare da kayayyakin da shuka asalin. An samu a burodi, legumes, dankali da kuma hatsi. A kullum da ake bukata domin shi - 280-350 MG.

Ma'adanai da kuma duba aikin zuciya da jijiyoyin jini tsarin. Wadannan abubuwa sun hada da potassium, wanda qara fitsari tukar tumbi da game da shi stimulates zuciya. Shi ne a cikin wani isasshen adadin da aka samu a kayan lambu, 'ya'yan itatuwa da kuma berries (black currants, bushe apricots, zabibi, zucchini, prunes, dankali da kuma kabewa).

Domin wadãtar da jikinka da muhimmanci macro- da micronutrients, yana da muhimmanci a tuna cewa ma'adanai da abinci daga cinyewa ba zai iya cikakken assimilated. Rage gudu wannan tsari na taimaka wa:

- kofi da barasa zagi.

- shan taba.

- da amfani da wasu magunguna.

- liyafar da maganin hana haifuwa hormonal kwayoyi.

Heat lura da kayayyakin da aka ba haka rage gaban wadannan ma'adanai, kamar yadda shi ne yanayin da bitamin. Amma idan mai ladabi ko kwasfa, wasu daga cikinsu suna rasa. Saboda haka cinye kamar yadda da yawa kayayyakin tattalin daga dukan hatsi da kuma unrefined aka gyara.

A kullum da ake bukata domin ma'adanai a lactating da kuma mata masu ciki da ƙaruwa ta game 10-20 g