Musiyano uripo pakati peMacronutrients neMicronutrients
Kudya kunovaka muviri ipfungwa huru muhutano nesainzi yezvekudya zvinovaka muviri, maererano nekuwanikwa uye kushandiswa kwezvinovaka muviri nemuviri kuti ukure, kugadzirisa, uye kushanda zvakanaka. Mukudzidza kwezvekudya zvinovaka muviri, kune mapoka maviri makuru ezvinovaka muviri: macronutrients ne micronutrients. Kunyange zvazvo zvose zvakakosha pahutano, zvine mabasa akasiyana uye hunhu hwakasiyana. Chinyorwa chino chichatsanangura musiyano uripo pakati pemacronutrients ne micronutrients zvakadzama.
Chii Chinonzi Macronutrients?
Makoronutrients ndiwo manyuko emuviri anodiwa zvakanyanya. Anopa simba rinodiwa pakushanda kwemuviri uye pakuita maekisesaizi. Mapoka matatu makuru emakoronutrients ndeaya:
1. Makabhohaidhiretsi: Makabhohaidhiretsi ndiwo manyuko makuru esimba remuviri. Akakamurwa kuita mhando mbiri: akareruka uye akaomarara. Makabhohaidhiretsi akareruka, akadai seshuga nefructose, anokurumidza kuputswa nemuviri kuti agadzire simba. Makabhohaidhiretsi akaomarara, akadai sestarch nefaibha, anogayiwa zvishoma nezvishoma, zvichipa simba rinogara riripo.
2. Mapuroteni: Mapuroteni anobatsira kuvaka nekugadzirisa nyama dzemuviri, kusanganisira tsandanyama, ganda, uye nhengo dzemuviri. Mapuroteni akakoshawo pakuumbwa kwema enzyme nemahormone anodzora maitiro akasiyana-siyana emuviri. Manyuko makuru emapuroteni inyama, hove, mazai, mukaka, nzungu, nembeu.
3. Mafuta: Mafuta anodiwa kuchengetedza simba, kuchengetedza nhengo dzinokosha, uye kubatsira mukunwa kwemavhitamini anonyunguduka mumafuta. Mafuta anoitawo basa mukuumbwa kwemasero nenyama. Kune marudzi matatu makuru emafuta: mafuta asina mafuta akawanda, mafuta asina mafuta akawanda, uye mafuta akazara. Mafuta emuorivhi, salmon, avocado, nenyama dzine mafuta akawanda mienzaniso yezvinopa mafuta.
Chii Chinonzi Micronutrients?
Zvikafu zvinovaka muviri zvinodikanwa nemuviri zvishoma, asi zvichiri kukosha pakushanda zvakanaka kwemuviri. Mapoka maviri makuru ezvikafu zvinovaka muviri mavhitamini nemaminerari:
1. Mavhitamini: Mavhitamini zvinhu zvakasikwa zvinodiwa pakushanda kwakasiyana-siyana kwemuviri. Kune mavhitamini gumi nematatu akakosha akakamurwa kuita mapoka maviri:
– Mavhitamini anonyungudika mumvura (semuenzaniso, mavhitamini B neC): Aya haachengetwi zvakanyanya nemuviri uye anofanira kudyiwa nguva dzose.
– Mavhitamini anonyungudika mumafuta (semuenzaniso, mavhitamini A, D, E, uye K): Aya anochengetwa mumafuta emuviri uye anoshandiswa sezvinodiwa.
2. Zvicherwa: Zvicherwa zvinhu zvisingasanganisike zvinodiwa nemuviri kuti uite mabasa akakosha. Zvakakamurwa kuita mapoka maviri:
– Macro minerals (semuenzaniso, calcium, phosphorus, magnesium, sodium, potassium, uye chloride): Inodiwa yakawanda.
– Zvicherwa zvidiki kana zvinhu zvidiki (semuenzaniso, iron, zinc, copper, iodine, uye selenium): Zvinodiwa muhuwandu hushoma.
Basa uye Basa reMacronutrients neMicronutrients
Simba uye Metabolism
– Macronutrients: Senzira huru yekupa simba, macronutrients anopa macalorie anodiwa nemuviri kuti uite mabasa ezuva nezuva uye kuchengetedza mabasa ekutanga akadai sekufema, kutenderera kweropa, uye kuchengetedza tembiricha yemuviri.
– Zvikafu Zvidiki: Kunyangwe zvisingape simba, zvinovaka muviri zvakakosha pakuita zvakasiyana-siyana kwemuviri. Semuenzaniso, mavhitamini eB-complex anoita basa mukugadzirisa simba rinobva kumakabhohaidhiretsi, mafuta, uye mapuroteni.
Kukura uye Kubudirira
– Macronutrients: Mapuroteni akakosha pakukura nekugadzirisa nhengo dzemuviri, nepo mafuta akakosha achibatsira mukukura kwehuropi uye kushanda kwemasoja emuviri.
– Zvikafu Zvidiki: Mavhitamini nemaminerari zvakakosha pakukura kwevana, hutano hwemapfupa (akadai sevhitamini D necalcium), uye mashandiro etsinga (akadai sevhitamini B12).
Masoja Emuviri Ekudzivirira Kurwara uye Kudzivirira Zvirwere
– Macronutrients: Kudya zvine mwero wema macronutrients kunobatsira kuchengetedza masoja emuviri akasimba uye kudzivirira zvirwere zvine chekuita nekushaya chikafu chakakwana.
– Zvikafu Zvidiki: Mavhitamini nemaminerari akadai sevhitamini C, E, uye zinc anoita basa guru mukusimbisa masoja emuviri uye kurwisa hutachiona.
Kufananidzira muKuenzanisa Kwezvokudya
Kuenzana pakati pemacronutrients nema micronutrients mukudya ndicho chinhu chikuru pahutano hwakanaka. Kudya kunonyanya kutarisisa pane chimwe chikamu uye kuregeredza chimwe kunogona kukonzera kushomeka kana kuwandisa, zvese izvi zvichikanganisa hutano.
Kushaikwa uye Zvakawandisa
– Kushaikwa kweMacronutrient: Kushaikwa kwemapuroteni kunogona kukonzera kwashiorkor, ukuwo kushomeka kwemacalorie kunogona kukonzera marasmus.
– Kushaikwa kwezvinovaka muviri: Kushaikwa kweVitamin A kunogona kukonzera upofu hwehusiku, kushaikwa kweVitamin D kunogona kukonzera kutsemuka, uye kushaikwa kwesimbi kunogona kukonzera anemia.
– Kudya zvakawanda zvine macronutrients: Kudya zvakanyanya macronutrients, kunyanya mafuta akazara uye makabhohaidhiretsi, kunogona kukonzera kufuta, chirwere cheshuga cherudzi rwechipiri, uye chirwere chemwoyo.
– Kuwanda kweZvirimwa Zvishoma: Hypervitaminosis A uye kukuvadzwa kwesimbi mienzaniso yezvirwere zvinogona kuitika nekuda kwekudya zvakanyanya zvinorimwa.
Zvokudya Zvakapfuma muMacro neMicronutrients
Kuti uve nechokwadi chekuti mapoka maviri aya ezvekudya anodyiwa zvakakwana, zvakakosha kuva nekudya kwakaringana kune zvakasiyana-siyana zvekudya:
- Makorokari:
– Makabhohaidhiretsi: Manyuko akanaka emakabhohaidhiretsi anosanganisira michero, miriwo, zviyo zvese, uye zvigadzirwa zvemukaka.
– Mapuroteni: Anosanganisira nyama isina mafuta akawanda, hove, mazai, tofu, nzungu, nembeu.
– Mafuta: Sarudza mafuta ane hutano kubva kumaavocado, mafuta emuorivhi, nzungu, nehove dzine mafuta.
- Zvikafu Zvidiki:
– Mavhitamini: Idya michero nemiriwo yakasiyana-siyana, zvigadzirwa zvemukaka, uye zviyo zvakarungwa.
– Zvicherwa: Manyuko akanaka ezvicherwa anosanganisira nyama tsvuku, nzungu, zvigadzirwa zvemukaka, miriwo yakasvibira, uye hove.
Mhedziso
Makoronutrients nema micronutrients chimwe nechimwe chine basa rakasiyana uye rakakosha mukutsigira hutano hwevanhu. Makoronutrients anopa simba uye zvinhu zvakakosha zvekuvaka muviri, nepo makronutrients achiita basa mukushanda kwemetabolism, masoja emuviri, uye kudzivirira zvirwere. Kunzwisisa mutsauko uripo pakati pezviviri izvi uye kuona kuti kudya kwakaringana kunogona kubatsira kuwedzera hutano uye kudzivirira matambudziko akasiyana-siyana ekushomeka uye zvirwere zvisingaperi. Kuti urarame hupenyu hwakanaka, iva nechokwadi chekuti kudya kwako kwakasiyana-siyana uye kwakaringana, kusanganisira zvese zvinovaka muviri zvinodiwa nemuviri wako.
