Nā Micronutrients: Nā ʻano, nā hana, nā pono a me nā mea hou aʻe

Anter

• He aha nā micronutrients?
• Nā ʻano a me nā hana o nā Micronutrients
• ʻO nā huaʻaʻa i hoʻonā ʻia me ka wai
• ʻO nā wikamina hiki ke hoʻonā ʻia
• Makalonaʻa
• Nā Minerala Huli
• Nā pono olakino o nā micronutrients
• Nā hemahema Micronutrient a me nā Toxicities
• Nā hemahema
• ʻXlelo Toxicities
• Pākuʻi Micronutrient
• Ka Laina Lalo

ʻO nā micronutrients kekahi o nā hui nui o nā meaʻai e pono ai i kou kino. Hoʻopili lākou i nā huaora a me nā minelala.

Pono nā wikamina no ka hana ʻana i ka ikehu, ka hana pale, ka hoʻopili ʻana i ke koko a me nā hana ʻē aʻe. I kēia manawa, he mea nui nā minelala i ka ulu ʻana, ke olakino iwi, ke kaulike wai a me nā hana ʻē aʻe.

Hāʻawi kēia ʻatikala i kahi hōʻike kikoʻī o nā micronutrients, kā lākou mau hana a me nā hopena o ka nui a me ka hemahema paha.

He aha nā micronutrients?

Hoʻohana ʻia ka huaʻōlelo micronutrients e wehewehe i nā wikamina a me nā minelala i ka nui.

ʻO nā Macronutrients, ma ka ʻaoʻao ʻē aʻe, e komo pū me nā protein, nā momona a me nā haʻuki.

Makemake kou kino i nā nui o nā micronutrients e pili ana i nā macronutrients. ʻO ia ke kumu i kapa ʻia ai lākou he "micro."

Pono nā kānaka e loaʻa i nā micronutrients mai ka meaʻai mai ka hiki ʻole i kou kino ke hana i nā huaora a me nā minelala - no ka hapa nui. ʻO ia ke kumu i kapa ʻia ai lākou he mau meaola pono.

ʻO nā huaora nā meaola i hana ʻia e nā mea kanu a me nā holoholona i hiki ke wāwahi ʻia e ka wela, ʻakika a me ka ea. Ma ka ʻaoʻao ʻē aʻe, inorganic nā minerals, aia i ka lepo a i ʻole ka wai a ʻaʻole hiki ke wāwahi ʻia.

Ke ʻai ʻoe, ʻai ʻoe i nā huaora a nā mea kanu a me nā holoholona i hana ai a i ʻole nā ​​minelala a lākou i komo ai.

ʻOkoʻa ka ʻike micronutrient o kēlā me kēia meaʻai, no laila ʻoi aku ka maikaʻi o ka ʻai ʻana i nā ʻano meaʻai like ʻole e loaʻa ai nā wikamina a me nā minelala.

Pono kahi lawe kūpono o nā micronutrients āpau no ke olakino maikaʻi, no ka mea, he kuleana kikoʻī kēlā me kēia huaora a me ka mineral i kou kino.

Pono nā wikamina a me nā minelala i ka ulu nui, ka pale ʻana i ka hana, ka ulu ʻana o ka lolo a me nā hana nui ʻē aʻe (,,).

Aia i kā lākou hana, pili pū kekahi mau micronutrients i ka pale a me ka hakakā ʻana i ka maʻi (,,).

ʻO nā micronutrients me nā huaora a me nā minelala. Kūleʻa lākou i nā hana nui i loko o kou kino a pono e hoʻopau ʻia mai ka meaʻai.

Nā ʻano a me nā hana o nā Micronutrients

Hiki ke hoʻokaʻawale ʻia nā wikamina a me nā minelala i ʻehā mau ʻāpana: nā wikamina hiki ke hoʻoheheʻe ʻia i ka wai, nā wikamina hiki ke hoʻoheheʻe ʻia ka momona, nā macrominerals a me nā mineral miner.

Nānā ʻole i ke ʻano, lawe ʻia nā huaora a me nā minelala i nā ʻano like i kou kino a launa pū i nā kaʻina he nui.

ʻO nā huaʻaʻa i hoʻonā ʻia me ka wai

ʻO ka hapa nui o nā wikamina e hoʻoheheʻe i ka wai a no laila ʻike ʻia he wai hiki ke hoʻoheheʻe ʻia i ka wai. ʻAʻole mālama maʻalahi ʻia lākou i kou kino a hele aku i waho me ka mimi ke pau i ka nui.

ʻOiai he kuleana kū hoʻokahi ko kēlā me kēia wikamina hiki ke hoʻoheheʻe wai, pili kā lākou hana.

ʻO kahi laʻana, hana ka hapa nui o nā huaora B ma ke ʻano he coenzymes e kōkua i ka hoʻoulu ʻana i nā hopena kemika koʻikoʻi. Pono ka hapa nui o kēia mau hopena no ka hana ʻana i ka ikehu.

ʻO nā wikamina hiki ke hoʻoheheʻe ʻia me ka wai - me kekahi o kā lākou hana - he:

• Wikamina B1 (thiamine): Kōkua i ka hoʻololi i nā meaola i ka ikehu (7).
• Wikamina B2 (riboflavin): Pono no ka hana ʻana i ka ikehu, ka hana a ka cell a me ka momona momona (8).
• Wikamina B3 (niacin): Hoʻokele i ka hana o ka ikehu mai ka meaʻai (9, 10).
• ʻO ka Vitamin B5 (pantothenic acid): Pono no ka synthes acid momona (11).
• Wikamina B6 (pyridoxine): Kōkua i kou kino e hoʻokuʻu i ke kō mai nā huakōpika i mālama ʻia no ka ikehu a hana i nā hunaola ʻulaʻula (12).
• ʻO Vitamin B7 (biotin): Pāʻani i kahi hana i ka metabolism o nā mea momona, amino acid a me glucose (13).
• ʻO Vitamin B9 (folate): He mea nui no ka mahele pūnaewele kūpono (14).
• ʻO Vitamin B12 (cobalamin): Pono no ka hoʻokumu ʻana o ke koko ʻulaʻula a me ka ʻōnaehana hopohopo kūpono a me ka hana o ka lolo (15).
• Wikamina C (ascorbic acid): Koi ʻia no ka hana ʻana i nā neurotransmitters a me collagen, ka protein nui i kou ʻili (16).

E like me kāu e ʻike ai, hana nui nā wikamina i hiki ke hoʻoheheʻe ʻia i ka wai i ka hana ʻana i ka ikehu akā he mau hana ʻē aʻe kekahi.

Ma muli o ka mālama ʻole ʻia o kēia mau wikamina i kou kino, he mea nui e lawa ka lawa o ia mau mea mai ka meaʻai.

Nā kumuwaiwai a me nā papaʻai papaʻai e pono ai (RDA) a i ʻole nā ​​ʻai kūpono (AI) o nā wikamina hiki ke hoʻoheheʻe ʻia i ka wai (7, 8, 10, 11, 12, 13, 14, 15, 16):

ʻO nā wikamina hiki ke hoʻonā ʻia

ʻAʻole hoʻoheheʻe ʻia nā vitamini momona i ka wai.

Hoʻopili maikaʻi lākou ke hoʻopau ʻia ma ka ʻaoʻao o kahi kumu momona. Ma hope o ka ʻai ʻana, mālama ʻia nā wikamina hiki ke hoʻōla ʻia i kou ake a me nā mea momona no ka hoʻohana e hiki mai ana.

ʻO nā inoa a me nā hana o nā wikamina hiki ke hoʻonā ʻia ka momona ʻo:

• Wikamina A: Pono no ka hihiʻo kūpono a me ka hana a ke kino (17).
• Wikamina D: Paipai i ka hana pale pilikino pono a kōkua i ka lawe ʻana o ka calcium a me ka ulu ʻana o ka iwi (18).
• Wikamina E: Kōkua i ka hana pale a hana ma ke ʻano he antioxidant i pale i nā hunaola mai ka pōʻino (19).
• ʻO Vitamin K: Koi ʻia no ka hoʻopili ʻana i ke koko a me ka ulu ʻana o ka iwi kūpono (20).

Nā kumuwaiwai a me nā mea i manaʻo ʻia o nā wikamina hiki ke hoʻoheheʻe ʻia me ka momona (17, 18, 19, 20):

Makalonaʻa

Pono nā Macrominerals i ka nui o ka nui ma mua o nā mineral miner i mea e hana ai i kā lākou kūlana kikoʻī i kou kino.

ʻO nā macrominerals a me kekahi o kā lākou mau hana ʻo:

• Kalipuna: Pono no ke kūpono kūpono a me ka hana o nā iwi a me nā niho. Kōkua i ka hana muscle a me ka hōʻemi ʻana o ke kīʻaha koko (21).
• Phosphorous: ʻĀpana o ka iwi a me ka iwi membrane (22).
• Makanekiuma: Kōkua me nā 300 mau hanana enzyme, me ke kaohi o ke kaomi koko (23).
• Sodium: ʻO Electrolyte e kōkua i ke kaulike wai a me ka mālama ʻana i ke kahe o ke koko ().
• Kloride: ʻIke pinepine ʻia me ka sodium. Kōkua i ka mālama ʻana i ke kaulike wai a hoʻohana ʻia e hana i nā wai digestive (25).
• Pālima: ʻO ka electrolyte e mālama i ke kūlana wai i nā hunaola a kōkua me ka hoʻoiho nerve a me ka hana muscle (26).
• Sulphur: ʻO ka ʻāpana o nā mea ola āpau a paʻa i nā amino acid methionine a me cysteine ​​().

ʻO nā kumuwaiwai a me nā ʻai i manaʻo ʻia o nā macrominerals (21, 22, 23, 25, 26,):

Nā Minerala Huli

Pono nā mineral miner i nā mea liʻiliʻi ma mua o nā macrominerals akā hiki i nā hana nui i kou kino.

ʻO nā mineral a me kekahi o kā lākou mau hana:

• Hao: Hāʻawi nā kōkua i ka oxygen i nā mākala a kōkua i ka hana ʻana i kekahi mau hormones (28).
• Manganese: Kōkua i ka momona, ka amino acid a me ka metabolism metabolism (29).
• Keleawe: Koi ʻia no ka hoʻokumu ʻana o nā pūnaewele hoʻopili, a me ka lolo maʻamau a me ka ʻōnaehana ʻōnaehana (30).
• Kiniki: Pono no ka ulu maʻamau, hana pale a me ka hōʻeha ʻana i nā ʻeha (31).
• ʻIodine: Kōkua i ka hoʻoponopono thyroid (32).
• Fluoride: Pono no ka ulu ʻana o nā iwi a me nā niho (33).
• Selenium: He mea nui no ke olakino thyroid, hana hou a pale aku i nā ʻino oxidative (34).

ʻO nā kumuwaiwai a me nā ʻai i manaʻo ʻia o nā mineral trace (28, 29, 30, 31, 32, 33, 34):

Hiki ke hoʻokaʻawale ʻia nā micronutrients i ʻehā mau hui - nā wikamina hiki ke hoʻoheheʻe wai, nā wikamina hiki ke hoʻoheheʻe ʻia ka momona, nā macrominerals a me nā mineral miner. Hoʻololi nā hana, nā kumuwaiwai a me nā ʻai i manaʻo ʻia o kēlā me kēia lāʻau a me ka mineral.

Nā pono olakino o nā micronutrients

He mea nui nā micronutrients āpau no ka hana kūpono o kou kino.

ʻO ka ʻai ʻana i ka nui kūpono o nā wikamina a me nā minelala ke kī i ke olakino maikaʻi a kōkua paha i ka hakakā ʻana i ka maʻi.

ʻO kēia no ka mea ʻo micronutrients kahi ʻaneʻane o kēlā me kēia kaʻina hana i kou kino. Eia kekahi, hiki i kekahi mau wikamina a me nā minelala ke hana ma ke ʻano he antioxidants.

Hiki i nā Antioxidant ke pale aku i ka hōʻino ʻana o ka cell i pili i kekahi mau maʻi, e like me ka maʻi ʻaʻai, Alzheimer a me nā maʻi puʻuwai (,,).

ʻO kahi laʻana, ua hoʻopili ka noiʻi i kahi kūpono kūpono o kaʻai a me ka C me kahi haʻahaʻa o kekahi ʻano maʻi ʻaʻai (,).

Ke kōkua ʻana i ka lawa ʻana o kekahi mau wikamina hiki ke kōkua i ka pale ʻana i ka maʻi o Alzheimer. Ua loaʻa kahi loiloi o ʻehiku mau noiʻi i ka lawe pono ʻana o ka papaʻai o nā wikamina E, C a me A me 24%, 17% a me 12% e hoʻemi ana i ka makaʻu o Alzheimer, (.).

Hiki paha i kekahi mau minelala ke pāʻani i ka pale ʻana a me ka hakakā ʻana i ka maʻi.

Ua hoʻopili ka noiʻi i nā kiʻekiʻe o ke koko o selenium i kahi kiʻekiʻe o ka maʻi puʻuwai. Ua ʻike ʻia kahi loiloi o nā noiʻi nānā ʻana ua hōʻemi ka makaʻu o ka maʻi puʻuwai e 24% ke hoʻonui ʻia nā hoʻonui koko o ka selenium e 50% ().

Hoʻohui ʻia, ua nānā ʻia kahi loiloi o 22 mau noiʻi e pili ana i ka lawe ʻana o ka calcium i hoʻemi i ka makaʻu o ka make mai nā maʻi puʻuwai a me nā kumu ʻē aʻe ().

Hōʻike kēia mau noiʻi i ka ʻai ʻana i lawa o nā micronutrients āpau - keu hoʻi i nā mea me nā waiwai antioxidant - hāʻawi i nā pono olakino lawa.

Eia naʻe, maopopo ʻole inā e ʻai ana i nā mea i makemake ʻia o kekahi mau micronutrients - mai nā meaʻai a i ʻole nā ​​mea hoʻopili - hāʻawi i nā keu pono (,).

ʻO nā micronutrients kahi ʻaneʻane o kēlā me kēia kaʻina hana i kou kino. Hana kekahi e like me nā antioxidants. Ma muli o kā lākou kuleana nui i ke olakino, pale paha lākou i nā maʻi.

Nā hemahema Micronutrient a me nā Toxicities

Pono nā micronutrients i nā kikoʻī kikoʻī e hana i kā lākou hana kūikawā i kou kino.

ʻO ka loaʻa ʻana o ka nui a i ʻole ka liʻiliʻi o kahi huaora a mineral paha hiki ke alakaʻi i nā hopena maikaʻi ʻole.

Nā hemahema

Hiki i ka hapanui o nā mākua olakino ke loaʻa i kahi nui o nā micronutrients mai ka papaʻai kaulike, akā aia kekahi mau hemahema o ka nutrient maʻamau e hoʻopili i kekahi mau heluna.

Pākuʻi ʻia kēia mau mea:

• Wikamina D: Ma kahi o 77% o ʻAmelika he hemahema i ka wikamina D, ʻo ka hapa nui no ka loaʻa ʻole o ka lā ().
• ʻO Vitamin B12: Hiki i nā mea ʻono a me nā mea ʻai ke ulu i ka hemahema ʻo ka wikamina B12 mai ka pale ʻana i nā huahana holoholona. Kūpono pū kekahi nā ʻelemākule ma muli o ka hōʻemi ʻana o ka lawe ʻana me nā makahiki (,).
• Wikamina A: ʻO nā papaʻai o nā wahine a me nā keiki i nā ʻāina e ulu mau nei nele pinepine i ka wikamina A ().
• Hao: ʻO ka hemahema o kēia mineral he mea maʻamau i waena o nā kamaliʻi preschool, nā wahine menstruating a me nā vegans (,).
• Kalipuna: Ma kahi kokoke i 22% a me 10% o nā kāne a me nā wahine ma mua o 50, ʻaʻole lawa ka nui o ka calcium ().

ʻO nā hōʻailona, ​​nā hōʻailona a me nā hopena lōʻihi o kēia mau hemahema e pili ana i kēlā me kēia momona akā hiki ke hōʻino i ka hana kūpono o kou kino a me ke olakino maikaʻi.

ʻXlelo Toxicities

ʻOi aku ka liʻiliʻi o nā kinona micronutrient ma mua o nā hemahema.

Kūpono ʻia lākou me nā ʻōpana nui o nā wikamina hiki ke hoʻōla ʻia i ka momona, A, D, E a me K no ka mea hiki ke mālama ʻia kēia mau meaola i loko o kou ake a me nā mea momona. ʻAʻole hiki iā lākou ke kipaku ʻia mai kou kino e like me nā wikamina hiki ke hoʻoheheʻe ʻia i ka wai.

Hoʻokumu pinepine ʻia kahi mea ʻona micronutrient mai ka hoʻopili ʻana me nā nui o ka nui - kākaʻikahi wale nā ​​kumuwaiwai. Hoʻololi nā hōʻailona a me nā ʻōuli o ka ʻona ma muli o ka meaola.

He mea nui e hoʻomaopopo i ka ʻai nui ʻana i kekahi mau mea momona hiki ke lilo i mea weliweli ʻoiai ʻaʻole ia e alakaʻi i nā hōʻailona o ke koʻohune.

Nānā hoʻokahi kahi noiʻi ma luna o 18,000 mau kānaka me ka nui o ka makaʻu o ka maʻi ʻaʻa maʻi ma muli o ka puhipaka i hala a i ʻole ka asbestos exposed. Ua loaʻa i ka hui komo i ʻelua mau ʻano huaʻai A - 30 mg beta-carotene a me 25,000 IU o retinyl palmitate i kahi lā ().

Ua hoʻokū ʻia ka hoʻokolokolo ma mua o ka papa kuhikuhi i ka manawa i hōʻike ʻia ai ka hui intervene 28% mau hihia o ka maʻi ʻaʻai puʻupuʻu a me 17% ʻoi aku ka nui o ka make ma mua o 11 mau makahiki ke hoʻohālikelike ʻia i ka pūʻulu mālama ().

Pākuʻi Micronutrient

ʻO ke ala palekana a maikaʻi loa e loaʻa ai ka lawa ʻana o ka wikamina a me ka mineral mai loko mai o nā kumu meaʻai (,).

Pono hou kahi noiʻi e hoʻomaopopo piha i nā hopena lōʻihi o nā mea ʻona a me nā mea hoʻopili.

Eia nō naʻe, hiki i nā poʻe i ka makaʻu i nā hemahema nutrient kikoʻī ke hoʻopōmaikaʻi ʻia mai ka lawe ʻana i nā mea hoʻopiha ma lalo o ka nānā a ke kauka.

Inā makemake ʻoe i ka lawe ʻana i nā mea hoʻohui micronutrient, e nānā i nā huahana i hōʻoia ʻia e ka ʻaoʻao ʻekolu. Inā ʻaʻole e kuhikuhi ʻia e kahi mea mālama ola, e hōʻalo pono i nā huahana i loaʻa nā "super" a i ʻole "mega" i nā lāʻau.

ʻOiai ʻo kou kino e koi ai i nā micronutrients i nā huina kikoʻī, nā hemahema a me nā koena o kekahi mea momona e alakaʻi i nā pilikia maikaʻi ʻole. Inā makaʻu ʻoe i kahi hemahema kikoʻī, e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i nā mea hoʻopiha.

Ka Laina Lalo

ʻO ka huaʻōlelo micronutrients e pili ana i nā huaora a me nā minelala, i hiki ke hoʻokaʻawale ʻia i nā macrominerals, nā minela trace a me nā wai a me nā wai momona a momona hoʻi.

Pono nā huaora no ka hana ʻana i ka ikehu, ka hana pale, ka hoʻopili ʻana i ke koko a me nā hana ʻē aʻe ʻoiai e pōmaikaʻi nā minelala i ka ulu ʻana, ke olakino iwi, ke kaulike wai a me nā hana ʻē aʻe.

E kiʻi i ka nui kūpono o nā micronutrients, e ʻimi i kaʻai kaulike e loaʻa ana nā ʻano meaʻai like ʻole.