Te Tūranga o ngā Kohuke i roto i te Pūtaiao Kai
He matū kore-waro ngā kohuke e tika ana mō te mahi tino pai o te tinana. He mahi nui tā rātou i roto i ngā tukanga matū koiora me te tinana o te tinana. Ahakoa he iti noa te rahinga e hiahiatia ana, ka taea e te korenga, te nui rawa rānei o ngā kohuke te whakararu i te hauora. I roto i te kai totika, he wāhanga nui ngā kohuke o te kai taurite, ā, he mea nui te mārama ki tā rātou mahi mō te hauora whānui.
1. He Kupu Whakataki ki ngā Kohuke
E rua ngā wāhanga matua o ngā kohuke, i runga i te nui o ngā mea e hiahiatia ana e te tinana: ko ngā macrominerals me ngā microminerals (ngā microminerals rānei). Ko ngā macrominerals pēnei i te konupūmā, te phosphorus, te konupora, te konutai, te pāhare pākawa, me te chloride, e hiahiatia ana i roto i ngā rahinga nui ake. Ko ngā microminerals pēnei i te rino, te manganese, te parahi, te konutea, te selenium, te iodine, me te fluoride, e hiahiatia ana i roto i ngā rahinga iti ake engari he mea nui tonu.
2. Te Mahi a te Konupūmā me te Wheua
Ko te konupūmā te kohuke tino nui i roto i te tinana, ā, ko te nuinga o te wā ka rongoatia ki roto i ngā wheua me ngā niho. Ko tana mahi matua he hanga me te pupuri i ngā wheua me ngā niho kia kaha. He wāhi anō hoki tōna ki te toto totoka, ki te tuku tohu io, me te whakaheke uaua. Ka taea e te kore o te konupūmā te arahi ki te osteoporosis, he āhuatanga e pakarukaru ai ngā wheua, e ngāwari ake ai te whati.
3. Te Pūngao o te Whero me te Pūngao Pūtau
He wāhanga nui te whākawa o te ATP (adenosine triphosphate), arā, ko te ngota ngota e whakamahia ana e ngā pūtau hei penapena me te whakawhiti pūngao. He mahi anō tā te whākawa i roto i te hanganga wheua me te niho, ā, he mea nui hoki mō te hanganga DNA me te RNA. He onge te korenga o te whākawa engari ka arahi pea ki te ngoikore o te uaua me ngā raruraru wheua.
4. Konupūmā me ngā whākōkī
He mea nui te konupūmā hei tautoko i ngā tauhohenga whākōkī neke atu i te 300, tae atu ki te hanganga pūmua, te mahi uaua me te io, te whakahaere huka toto, me te toto toto tiketike. Kei roto te konupūmā i te hanga pūngao me te hanganga DNA me te RNA. Ka taea e te kore o te konupūmā te whakararu i ngā uaua, te ngoikore, me te pā o te ngakau.
5. Te Taurite o te Konutai, te Pāhare Pāhare, me te Wai
He mea nui ngā konutai me te pāhare pākawa hei taurite i te wai me te mahi noa a te pūtau. Kei waho o ngā pūtau te konutai, engari kei roto i ngā pūtau te pāhare pākawa. Ka āwhina ngātahi rāua ki te whakahaere i te toto toto me te nui, ā, ka uru atu hoki rāua ki te tuku i ngā kare ā-io me te whakaheke i te uaua.
Ka taea e te korenga o te pāhare pāporo te arahi ki te hypokalemia, e tohuhia ana e te ngoikore o te uaua, te ngenge, me te arrhythmias o te ngakau. I tetahi atu taha, ka taea e te nui o te konutai te whakanui ake i te mōrearea o te toto toto tiketike, he take nui mō te mate ngakau me te whiu.
6. Te Kawe i te Rino me te Hāora
Ko te rino tētahi wāhanga nui o te hemoglobin i roto i ngā toto whero me te myoglobin i roto i ngā uaua. Ka haria e te hemoglobin te hāora mai i ngā pukahukahu puta noa i te tinana, ko te myoglobin ia ka haria te hāora ki ngā uaua. Ka puta te anemia i te korenga o te rino, ka hua ake te ngenge, te ngoikore, me te heke o te hinengaro. I tētahi atu taha, ka taea e te nui rawa o te rino te whakaputa paitini me te kino o ngā okana.
7. Te Konutea me te Pūnaha Ārai Mate
He mahi nui tā te konutea i roto i ngā mahi maha a te tinana, tae atu ki te hanga ira DNA, te tipu pūtau, te wehenga pūtau, me te mahi ārai mate. He mea nui hoki te konutea mō te whakaora patunga me te rongo o te reka me te hongi. Ka taea e te korenga o te konutea te ngoikore i te pūnaha ārai mate, te mate makawe, ngā raruraru kiri, me te whakaroa i te tipu.
8. Te Selenium me ngā Ārai Mate
Ko te Selenium tētahi wāhanga o te whākōkī ārai-mate glutathione peroxidase, e tiaki ana i ngā pūtau mai i te kino o te waikura. He mahi anō tā te Selenium ki te mahi a te tairoi me te pūnaha ārai mate. Ka taea e te korenga o te Selenium te arahi ki te mate Keshan, he mate ngakau e kitea ana i ngā wāhi he iti te selenium i roto i te oneone, me ngā mate tairoi.
9. Te Mahi a te Iodine me te Tairoi
He wāhanga nui te iodine o ngā homoni tairoi, e whakahaere ana i te pākia o te tinana, te tipu, me te whanaketanga. Ka taea e te korenga o te iodine te arahi ki te hypothyroidism me te goiter, he repe tairoi kua nui haere. I roto i ngā tamariki, ka taea e te korenga o te iodine te arahi ki te ngoikore o te hinengaro.
10. Konupora, Parahi, me te Hauhā
He mahi tā te konupūmā ki te hanganga wheua me te pākia o ngā waikawa amino, te cholesterol, me ngā warowaihā. Kei roto te parahi i te whakaputa pūngao, te tipu wheua, te hanganga kiko honohono, me te mahi roro. He mea nui te fluoride hei whakapakari i te enamel niho me te ārai i te pirau niho.
11. Ngā taunekeneke i waenga i ngā kohuke
He mea nui kia maumahara ka taea e ngā kohuke te taunekeneke tetahi ki tetahi i roto i te tinana. Hei tauira, ko te nui o te konupūmā ka taea te aukati i te mimiti o te rino me te konutea. Waihoki, ko te nui o te phosphate ka taea te whakaiti i te mimiti o te konupora. Nō reira, he mea nui te kai i tētahi kai taurite me ngā momo kai rerekē kia pai ai te mimiti o ngā kohuke.
12. Ngā Pūtake Kai Whai Kohuke
He rerekē ngā pūtake kai mō ia kohuke. He nui te konupūmā e kitea ana i roto i ngā hua miraka, i ngā ika he wheua, i ngā huawhenua rau matomato, me ngā hua kua whakakahangia ki te konupūmā. Ka kitea te rino i roto i te mīti whero, te heihei, te ika, ngā nati, me ngā huawhenua rau matomato. Ko ngā puna pai o te konutea ko te mīti, te kaimoana, ngā pīni, me ngā witi katoa.
Ko ngā kai momona i te selenium ko ngā nati Brazil, te mīti, me te ika. He nui te kitea o te iodine i roto i te tote iodized, te kaimoana, me ngā hua miraka. He puna pai ngā huawhenua, ngā hua rākau, ngā witi katoa, me ngā pīni ki te nuinga o ngā kohuke moroiti.
Whakamutunga
He mea nui te mahi a ngā kohuke ki te pupuri i te hauora me te mahi a te tinana. He maha ngā tukanga ā-tinana me ā-matū koiora e whai wāhi ana ki ēnei, mai i te hanganga o te wheua me te niho me te tuku hāora ki te whakaputa pūngao me te whakahaere i ngā pūnaha io me te pūnaha ārai mate. Ka taea e te korenga, te nui rawa rānei o ngā kohuke te arahi ki ngā raruraru hauora nui. Nō reira, he mea nui kia kai i tētahi kai taurite kei roto ngā momo puna kai hei whakarite kia nui te kohi kohuke me te tautoko i te oranga whānui. Mā te mārama ki te mahi a ngā kohuke, ka taea e tātou te whai whakaaro me te whai mōhiotanga ki ā tātou whiringa kai kia eke ki te hauora pai rawa atu.
