Micronutrients: Mefuta, Mesebetsi, Melemo le tse ling

Litaba

• Micronutrients ke Eng?
• Mefuta le Mesebetsi ea Li-Micronutrients
• Li-vithamine tse qhibilihang metsing
• Li-vithamine tse nang le mafura
• Macrominerals
• Hlahloba liminerale
• Melemo ea bophelo bo botle ba li-micronutrients
• Mefokolo ea Micronutrient le Chefo
• Mefokolo
• Chefo
• Lisebelisoa tsa Micronutrient
• Ntlha ea Bohlokoa

Li-micronutrients ke se seng sa lihlopha tse kholo tsa limatlafatsi tseo 'mele oa hau o li hlokang. Li kenyelletsa livithamini le liminerale.

Li-vithamine lia hlokahala bakeng sa tlhahiso ea matla, boits'ireletso ba mmele, ho koala mali le mesebetsi e meng. Ho sa le joalo, liminerale li bapala karolo ea bohlokoa kholo, bophelo ba masapo, tekano ea mokelikeli le lits'ebetso tse ling tse 'maloa.

Sengoloa sena se fana ka kakaretso e felletseng ea li-micronutrients, mesebetsi ea eona le se boleloang ke ts'ebeliso e fetelletseng kapa khaello.

Micronutrients ke Eng?

Polelo micronutrients e sebelisetsoa ho hlalosa livithamini le liminerale ka kakaretso.

Macronutrients, ka lehlakoreng le leng, e kenyelletsa liprotheine, mafura le lik'habohaedreite.

'Mele oa hau o hloka li-micronutrients tse nyane tse amanang le macronutrients. Ke ka hona ba bitsoang "micro".

Batho ba tlameha ho fumana li-micronutrients lijong hobane 'mele oa hau o sitoa ho hlahisa livithamini le liminerale - boholo ba tsona. Ke ka hona le bona ho thoeng ke limatlafatsi tsa bohlokoa.

Li-vithamine ke metsoako ea manyolo e entsoeng ke limela le liphoofolo e ka senngoang ke mocheso, asiti kapa moea. Ka lehlakoreng le leng, liminerale ha li sebetse, li teng mobung kapa metsing 'me li ke ke tsa senyeha.

Ha u ja, u ja livithamini tseo limela le liphoofolo li li entseng kapa liminerale tseo li li monneng.

Lintho tse nang le limatlafatsi tse ngata lijong ka 'ngoe li fapane, ka hona ho molemo ho ja lijo tse fapaneng ho fumana livithamini le liminerale tse lekaneng.

Ho noa li-micronutrients tsohle ho hlokahala bakeng sa bophelo bo botle, hobane vithamine le diminerale ka 'ngoe li na le karolo e itseng' meleng oa hau.

Li-vithamine le liminerale li bohlokoa bakeng sa kholo, boits'ireletso ba mmele, kholo ea boko le mesebetsi e meng e mengata ea bohlokoa (,,).

Ho ipapisitse le ts'ebetso ea bona, li-micronutrients tse ling le tsona li bapala karolo ea ho thibela le ho loants'a mafu (,,).

Li-micronutrients li kenyelletsa livithamini le liminerale. Li bohlokoa bakeng sa mesebetsi e 'maloa ea bohlokoa' meleng oa hau mme li tlameha ho jeoa lijong.

Mefuta le Mesebetsi ea Li-Micronutrients

Li-vithamine le liminerale li ka aroloa ka mekhahlelo e mene: livithamini tse qhibilihang ka metsi, livithamini tse qhibilihang mafura, macrominerals le trace liminerale.

Ho sa tsotelehe mofuta, livithamini le liminerale li ananeloa ka mekhoa e ts'oanang 'meleng oa hau mme li sebelisana ka mekhoa e mengata.

Li-vithamine tse qhibilihang metsing

Boholo ba livithamini bo qhibiliha ka metsing 'me ka hona bo tsejoa e le bo qhibilihang ka har'a metsi. Ha li bolokoe habonolo 'meleng oa hau ebe li tsoa le moroto ha li sebelisoa ka bongata.

Le ha vithamine e ngoe le e 'ngoe e qhibilihang ka metsing e na le karolo e ikhethang, mesebetsi ea eona e amana.

Ka mohlala, livithamini tse ngata tsa B li sebetsa joaloka li-coenzymes tse thusang ho baka tšebetso ea bohlokoa ea lik'hemik'hale. Likarabo tse ngata li hlokahala bakeng sa tlhahiso ea matla.

Li-vithamine tse qhibilihang metsing - le tse ling tsa mesebetsi ea tsona - ke:

• Vithamine B1 (thiamine): E thusa ho fetola limatlafatsi hore e be matla (7).
• Vithamine B2 (riboflavin): E hlokahala bakeng sa tlhahiso ea matla, ts'ebetso ea sele le metabolism ea mafura (8).
• Vithamine B3 (niacin): E khanna tlhahiso ea matla lijong (9, 10).
• Vithamine B5 (pantothenic acid): E hlokahala bakeng sa mafura a acid e mafura (11).
• Vithamine B6 (pyridoxine): E thusa 'mele oa hau ho ntša tsoekere ho tsoa ho lik'habohaedreite tse bolokiloeng bakeng sa matla le ho theha lisele tse khubelu tsa mali (12).
• Vithamine B7 (biotin): E bapala karolo ea metabolism ea mafura acid, amino acid le glucose (13).
• Vithamine B9 (folate): E bohlokoa bakeng sa karohano e nepahetseng ea sele (14).
• Vithamine B12 (cobalamin): Ho hlokahala bakeng sa sebopeho sa lisele tse khubelu tsa mali le sistimi e nepahetseng ea methapo le ts'ebetso ea boko (15).
• Vithamine C (ascorbic acid): E hlokahala bakeng sa ho thehoa ha li-neurotransmitters le collagen, protheine e ka sehloohong letlalong la hao (16).

Joalokaha u bona, livithamini tse qhibilihang ka metsi li bapala karolo ea bohlokoa ho hlahiseng matla empa hape li na le mesebetsi e meng e mengata.

Kaha li-vithamine tsena ha lia bolokoa 'meleng oa hau, ho bohlokoa ho li fumana tse lekaneng lijong.

Mehloli le Likhoello tse Khothaletsoang tsa Lijo (RDAs) kapa Lijo tse Lekaneng tsa Li-vithamine tse qhibilihang ka har'a metsi ke (7, 8, 10, 11, 12, 13, 14, 15, 16):

Li-vithamine tse nang le mafura

Li-vithamine tse nang le mafura ha li qhibilihe ka metsing.

Li monya hamonate ha li jeoa haufi le mohloli oa mafura. Kamora ho sebelisoa, livithamini tse qhibilihang mafura li bolokiloe sebeteng sa hau le mafura a mafura bakeng sa tšebeliso ea nako e tlang.

Mabitso le mesebetsi ea livithamini tse nang le mafura ke:

• Vithamine A: E hlokahala bakeng sa pono e nepahetseng le ts'ebetso ea setho (17).
• Vithamine D: E khothalletsa ts'ebetso e nepahetseng ea 'mele ea ho itšireletsa mafung le ho thusa ho monya calcium le kholo ea masapo (18).
• Vithamine E: E thusa boits'ireletso ba mmele mme e sebetsa joalo ka antioxidant e sirelletsang lisele ho senyeha (19).
• Vithamine K: E hlokahala bakeng sa ho koala mali le nts'etsopele e nepahetseng ea masapo (20).

Mehloli le tlhahiso e khothalletsoang ea livithamini tse qhibilihang mafura ke (17, 18, 19, 20):

Macrominerals

Macrominerals e hlokahala ka bongata ho feta ho latela liminerale ho etsa likarolo tsa eona tse khethehileng 'meleng oa hau.

Macrominerals le e meng ea mesebetsi ea eona ke:

• Khalsiamo: E hlokahala bakeng sa sebopeho se nepahetseng le ts'ebetso ea masapo le meno. E thusa ts'ebetsong ea mesifa le mokokotlo oa sekepe sa mali (21).
• Phosphorus: Karolo ea sebopeho sa lesapo le lisele (22).
• Magnesium: E thusa ka liphetoho tse fetang 300 tsa enzyme, ho kenyeletsoa taolo ea khatello ea mali (23).
• Sodium: Electrolyte e thusang mokelikeli oa mokelikeli le tlhokomelo ea khatello ea mali ().
• Chloride: Hangata e fumanoa e kopane le sodium. E thusa ho boloka botsitso ba mokelikeli 'me e sebelisetsoa ho etsa maro a silang lijo (25).
• Potasiamo: Electrolyte e bolokang boemo ba mokelikeli liseleng le ho thusa ka phetiso ea methapo le ts'ebetso ea mesifa (26).
• Sebabole: Karolo ea lisele tsohle tse phelang tse fumanehang ho amino acid methionine le cysteine ​​().

Mehloli le tlhahiso e khothalletsoang ea li-macrominerals ke (21, 22, 23,, 25, 26,):

Hlahloba liminerale

Letsoai la liminerale le hlokahala ka nyane ho feta li-macrominerals empa le ntse le thusa mesebetsi ea bohlokoa 'meleng oa hau.

Liminerale tse latellanang le tse ling tsa mesebetsi ea tsona ke:

• Tšepe: E thusa ho fana ka oksijene ho mesifa le ho thusa ho theheng lihormone tse itseng (28).
• Manganese: E thusa ka lik'habohaedreite, amino acid le metabolism ea k'holeseterole (29).
• Koporo: E hlokahala bakeng sa sebopeho sa lisele tse sebetsang, hammoho le ts'ebetso e tloaelehileng ea boko le methapo (30).
• Zinc: E hlokahala bakeng sa kholo e tloaelehileng, boits'ireletso ba mmele le pholiso ea maqeba (31).
• Iodine: E thusa ho taolo ea qoqotho (32).
• Fluoride: E hlokahala bakeng sa nts'etsopele ea masapo le meno (33).
• Selenium: E bohlokoa bakeng sa bophelo bo botle ba qoqotho, ho ikatisa le ho itšireletsa khahlanong le tšenyo ea oxidative (34).

Mehloli le tlhahiso e khothalletsoang ea liminerale tse fumanehang ke (28, 29, 30, 31, 32, 33, 34):

Li-micronutrients li ka aroloa ka lihlopha tse 'ne - livithamini tse qhibilihang metsing, livithamini tse qhibilihang mafura, macrominerals le trace liminerale. Mesebetsi, mehloli ea lijo le tlhahiso e khothalletsoang ea vithamine le diminerale ka 'ngoe ea fapana.

Melemo ea bophelo bo botle ba li-micronutrients

Li-micronutrients tsohle li bohlokoa haholo bakeng sa ts'ebetso e nepahetseng ea 'mele oa hau.

Ho ja bongata bo lekaneng ba livithamini le liminerale tse fapaneng ke senotlolo sa bophelo bo botle ebile ho ka thusa ho loants'a maloetse.

Lebaka ke hobane li-micronutrients ke karolo ea mohato o mong le o mong 'meleng oa hau. Ho feta moo, livithamini le liminerale tse ling li ka sebetsa joalo ka li-antioxidants.

Li-antioxidants li ka sireletsa khahlanong le tšenyo ea lisele tse amanang le mafu a itseng, ho kenyelletsa mofetše, lefu la Alzheimer le lefu la pelo (,,).

Mohlala, lipatlisiso li hokahantse phepo e nepahetseng ea vithamine A le C e nang le kotsi e tlase ea mefuta e meng ea mofets'e (,).

Ho fumana livithamini tse ling ho ka thusa ho thibela lefu la Alzheimer. Tlhahlobo ea lithuto tse supileng e fumane hore ho ja lijo tse lekaneng tsa vithamine E, C le A ho amana le 24%, 17% le 12% ho fokotsa kotsi ea ho ba le Alzheimer's, ka ho latellana (,).

Liminerale tse ling le tsona li ka bapala karolo ea ho thibela le ho loants'a mafu.

Lipatlisiso li amahantse maemo a tlase a mali a selenium le kotsi e kholo ea lefu la pelo. Tlhahlobo ea lithuto tsa ho shebisisa e fumane hore kotsi ea lefu la pelo e fokotsehile ka 24% ha likhakanyo tsa mali tsa selenium li nyoloha ka 50% ().

Ntle le moo, tlhahlobo ea liphuputso tse 22 e hlokometse hore ho ja calcium e lekaneng ho fokotsa menyetla ea lefu ka lebaka la lefu la pelo le lisosa tse ling kaofela ().

Liphuputso tsena li fana ka maikutlo a hore ho ja li-micronutrients tse lekaneng - haholoholo tse nang le thepa ea antioxidant - ho fana ka melemo e mengata ea bophelo bo botle.

Leha ho le joalo, ha ho hlake hore na ho ja ho feta likhakanyo tse khothalletsoang tsa li-micronutrients tse itseng - ekaba lijong kapa li-supplement - li fana ka melemo e meng (,).

Li-micronutrients ke karolo ea mohato o mong le o mong 'meleng oa hau. Ba bang ba bile ba sebetsa joalo ka li-antioxidants. Ka lebaka la karolo ea bona ea bohlokoa bophelong bo botle, ba ka itšireletsa khahlanong le mafu.

Mefokolo ea Micronutrient le Chefo

Li-micronutrients lia hlokahala ka bongata bo itseng ho etsa mesebetsi ea tsona e ikhethang 'meleng oa hau.

Ho fumana vithamine kapa diminerale e ngata haholo kapa e fokolang ho ka lebisa litlamorao tse mpe.

Mefokolo

Boholo ba batho ba baholo ba phetseng hantle ba ka fumana li-micronutrients tse lekaneng phepong e leka-lekaneng, empa ho na le bofokoli bo tloaelehileng ba limatlafatsi bo amang batho ba itseng.

Tsena li kenyelletsa:

• Vithamine D: Hoo e ka bang Maamerika a 77% a haelloa ke vithamine D, haholo-holo ka lebaka la ho haelloa ke letsatsi ().
• Vithamine B12: Lijana le ba jalang nama ba ka hlahisa khaello ea vithamine B12 ka ho qoba lihlahisoa tsa liphoofolo. Batho ba baholo le bona ba kotsing ka lebaka la ho fokotseha ha monya le lilemo (,).
• Vithamine A: Lijo tsa basali le bana linaheng tse tsoelang pele hangata ha li na vithamine A () e lekaneng.
• Tšepe: Khaello ea diminerale ena e atile har'a bana ba kenang sekolong sa mathomo, basali ba ilela khoeli le li-vegans (,).
• Khalsiamo: Haufi le 22% le 10% ea banna le basali ba fetang 50, ka ho latellana, ha ba fumane calcium e lekaneng ().

Matšoao, matšoao le litlamorao tsa nako e telele tsa bofokoli bona li ipapisitse le phepo e ngoe le e ngoe empa li ka ba kotsi ho ts'ebeliso e nepahetseng ea 'mele oa hau le bophelo bo botle.

Chefo

Likokoana-hloko tse nang le likokoana-hloko ha li tloaelehe haholo ho feta bofokoli.

Ho ka etsahala hore li etsahale ka tekanyetso e kholo ea livithamini tse qhibilihang mafura A, D, E le K hobane limatlafatsi tsena li ka bolokoa ka har'a lisele tsa hau tsa sebete le mafura. Li ke ke tsa tsoa 'meleng oa hau joalo ka livithamini tse qhibilihang metsing.

Chefo ea micronutrient hangata e hlaha ka ho tlatselletsa ka bongata bo fetelletseng - hangata ho tsoa mehloling ea lijo. Matšoao a chefo a fapana ho latela limatlafatsi.

Ho bohlokoa ho hlokomela hore tšebeliso e feteletseng ea limatlafatsi tse ling e ntse e ka ba kotsi leha e sa lebise matšoao a chefo a pepesang.

Phuputso e 'ngoe e hlahlobile batho ba fetang 18,000 ba nang le kotsi e kholo ea mofetše oa matšoafo ka lebaka la ho tsuba kapa ho pepeseha ha asbestos nakong e fetileng. Sehlopha sa ho kenella se fumane mefuta e 'meli ea vithamine A - 30 mg ea beta-carotene le 25,000 IU ea retinyl palmitate ka letsatsi ().

Nyeoe e ile ea emisoa pele ho nako ha sehlopha se kenellang se bonts'a linyeoe tse 28% tsa mofetše oa matšoafo le sekhahla se seholo sa lefu la 17% ho feta lilemo tse 11 ha se bapisoa le sehlopha sa taolo ().

Lisebelisoa tsa Micronutrient

Mokhoa o bolokehileng le o sebetsang ka ho fetisisa oa ho fumana vithamine le diminerale tse lekaneng o bonahala o tsoa mehloling ea lijo (,).

Ho hlokahala lipatlisiso tse ling ho utloisisa ka botlalo litlamorao tsa nako e telele tsa chefo le li-supplement.

Leha ho le joalo, batho ba kotsing ea ho haelloa ke limatlafatsi ba ka rua molemo ka ho noa li-supplement tlasa taolo ea ngaka.

Haeba u rata ho nka li-micronutrient supplements, batla lihlahisoa tse netefalitsoeng ke motho oa boraro. Ntle le ha ho laetsoe ka tsela e ngoe ke mofani oa tlhokomelo ea bophelo, etsa bonnete ba hore u qoba lihlahisoa tse nang le litekanyetso tsa "super" kapa "mega" tsa phepo efe kapa efe.

Kaha 'mele oa hau o hloka li-micronutrients ka bongata bo itseng, bofokoli le masalla a phepo efe kapa efe e ka baka mathata. Haeba u le kotsing ea ho haelloa ke mofuta o itseng, bua le ngaka ea hau pele u qala litlatsetso.

Ntlha ea Bohlokoa

Polelo micronutrients e bolela li-vithamine le liminerale, tse ka aroloang ka li-macrominerals, trace liminerale le livithamini tse qhibilihang metsing le mafura.

Li-vithamine lia hlokahala bakeng sa tlhahiso ea matla, tšebetso ea 'mele ea ho itšireletsa mafung, ho koala mali le mesebetsi e meng ha liminerale li thusa kholo, bophelo ba masapo, mokelikeli oa metsi le lits'ebetso tse ling.

Ho fumana limatlafatsi tse lekaneng, ikemisetse phepo e nepahetseng e nang le mefuta e fapaneng ea lijo.