Indima Yamaminerali Esayensini Yezokudla Okunomsoco
Amaminerali ayizinto ezingaphili ezidingekayo ukuze kusebenze kahle kakhulu ngokomzimba. Adlala indima ebalulekile ezinqubweni ezahlukene ze-biochemical kanye ne-physiological emzimbeni. Nakuba edingeka ngamanani amancane, ukuntuleka kwamaminerali noma ukweqisa kungabangela izinkinga ezinkulu zempilo. Ekudleni, amaminerali ayingxenye ebalulekile yokudla okulinganiselayo, futhi ukuqonda indima yawo kubalulekile empilweni iyonke.
1. Isingeniso Ngezimbiwa
Amaminerali ahlukaniswe ngezigaba ezimbili eziyinhloko ngokusekelwe enanini elidingwa ngumzimba: ama-macrominerals nama-microminerals (noma amaminerali alandelanayo). Amaminerali ama-macrominerals afana ne-calcium, i-phosphorus, i-magnesium, i-sodium, i-potassium, ne-chloride ayadingeka ngamanani amakhulu. Amaminerali ama-microminerals afana ne-iron, i-manganese, ithusi, i-zinc, i-selenium, i-iodine, ne-fluoride ayadingeka ngamanani amancane kodwa asabalulekile.
2. Umsebenzi we-Calcium kanye neThambo
I-calcium iyiminerali eningi kakhulu emzimbeni futhi igcinwa kakhulu emathanjeni nasemazinyweni. Umsebenzi wayo oyinhloko ukwakha nokugcina amathambo namazinyo aqinile. Iphinde idlale indima ekuqineni kwegazi, ekudlulisweni kwesignali yemizwa, kanye nasekuqineni kwemisipha. Ukuntuleka kwe-calcium kungaholela ku-osteoporosis, isimo lapho amathambo eba buthakathaka futhi athambekele kakhulu ekuqhekekeni.
3. I-Phosphorus kanye Namandla Eselula
I-phosphorus iyisakhi esibalulekile se-ATP (i-adenosine triphosphate), amaseli e-molecule ayisebenzisayo ukugcina nokudlulisa amandla. I-phosphorus nayo idlala indima ekwakhekeni kwamathambo namazinyo futhi ibalulekile ekwakhiweni kwe-DNA ne-RNA. Ukuntuleka kwe-phosphorus akuvamile kodwa kungaholela ebuthakathakeni bemisipha nezinkinga zamathambo.
4. I-Magnesium nama-Enzyme
I-magnesium iyi-cofactor ebalulekile ekuphenduleni kwama-enzyme angaphezu kuka-300, okuhlanganisa ukwakheka kwamaprotheni, ukusebenza kwemisipha nezinzwa, ukulawulwa koshukela egazini, kanye nomfutho wegazi. I-magnesium ihilelekile ekukhiqizweni kwamandla kanye nokwakheka kwe-DNA ne-RNA. Ukuntuleka kwe-magnesium kungabangela ukuqaqamba kwemisipha, ubuthakathaka, kanye nokushaya kwenhliziyo okungajwayelekile.
5. Ibhalansi ye-Sodium, i-Potassium, kanye ne-Fluid
I-Sodium ne-potassium yi-electrolyte ebalulekile ekulinganiseni uketshezi kanye nokusebenza kahle kwamaseli. I-Sodium ivame ukutholakala ngaphandle kwamaseli, kuyilapho i-potassium itholakala ngaphakathi kwamaseli. Ndawonye, ziyasiza ekulawuleni umfutho wegazi kanye nomthamo, futhi zihilelekile ekudlulisweni kwemizwa kanye nokufinyela kwemisipha.
Ukuntuleka kwe-potassium kungaholela ku-hypokalemia, ebonakala ngobuthakathaka bemisipha, ukukhathala, kanye nokuphazamiseka kwenhliziyo. Ngakolunye uhlangothi, i-sodium eningi ingandisa ingozi yomfutho wegazi ophakeme, okuyisici esiyinhloko esiyingozi yesifo senhliziyo kanye nesifo sohlangothi.
6. Ukuthuthwa Kwensimbi Nomoya-mpilo
I-iron iyisakhi esiyinhloko se-hemoglobin emangqamuzaneni abomvu egazi kanye ne-myoglobin emisipheni. I-hemoglobin ithutha umoya-mpilo usuka emaphashini kuwo wonke umzimba, kuyilapho i-myoglobin ithutha umoya-mpilo uye emisipheni. Ukuntuleka kwe-iron kubangela i-anemia, okuholela ekukhathaleni, ubuthakathaka, kanye nokwehla kwengqondo. Ngakolunye uhlangothi, ukugcwala kwe-iron kungabangela ubuthi kanye nomonakalo ezithweni zomzimba.
7. I-Zinc kanye nohlelo lokuzivikela komzimba
I-Zinc idlala indima emisebenzini eminingi yomzimba, okuhlanganisa ukwakheka kwe-DNA, ukukhula kwamaseli, ukuhlukaniswa kwamaseli, kanye nokusebenza komzimba. I-Zinc nayo ibalulekile ekwelapheni amanxeba kanye nemizwa yokunambitha nokuhogela. Ukuntuleka kwe-Zinc kungenza buthaka isimiso somzimba sokuzivikela, kubangele ukulahlekelwa izinwele, izinkinga zesikhumba, kanye nokukhula okuntengantengayo.
8. I-Selenium nama-Antioxidant
I-Selenium iyisakhi se-enzyme ye-antioxidant i-glutathione peroxidase, evikela amaseli ekulimaleni kwe-oxidative. I-Selenium idlala indima futhi emsebenzini we-thyroid kanye nesistimu yomzimba yokuzivikela. Ukuntuleka kwe-Selenium kungaholela esifweni se-Keshan, isifo senhliziyo esitholakala ezindaweni ezine-selenium ephansi, kanye nezinkinga ze-thyroid.
9. Umsebenzi we-Iodine kanye ne-Thyroid
I-iodine iyisici esibalulekile sama-hormone e-thyroid, alawula ukusebenza kwe-metabolism, ukukhula, kanye nentuthuko. Ukuntuleka kwe-iodine kungaholela ku-hypothyroidism kanye ne-goiter, i-thyroid gland ekhulisiwe. Ezinganeni, ukuntuleka kwe-iodine kungaholela ekuphazamisekeni kwengqondo.
10. I-Manganese, i-Copper, ne-Fluorine
I-Manganese idlala indima ekwakhekeni kwamathambo kanye nokusetshenziswa kwama-amino acid, i-cholesterol, kanye nama-carbohydrate. Ithusi libandakanyeka ekukhiqizweni kwamandla, ekukhuleni kwamathambo, ekwakhekeni kwezicubu ezixhumeneyo, kanye nokusebenza kobuchopho. I-fluoride iyadingeka ekuqiniseni i-enamel yamazinyo nokuvimbela ukubola kwamazinyo.
11. Ukusebenzisana phakathi kwezimbiwa
Kubalulekile ukukhumbula ukuthi amaminerali angasebenzisana emzimbeni. Isibonelo, ukudla i-calcium eningi kungavimbela ukumuncwa kwe-iron ne-zinc. Ngokufanayo, ukudla i-phosphate eningi kunganciphisa ukumuncwa kwe-magnesium. Ngakho-ke, ukudla ukudla okunempilo okunemithombo eyahlukahlukene yokudla kubalulekile ukuqinisekisa ukumuncwa kwamaminerali okuhle kakhulu.
12. Imithombo Yokudla Ecebile Ngamaminerali
Imithombo yokudla iyahlukahluka ngeminerali ngayinye. I-calcium itholakala ngobuningi emikhiqizweni yobisi, enhlanzini enamathambo, emifinweni enamacembe aluhlaza, kanye nasemikhiqizweni eqiniswe i-calcium. I-iron ingatholakala enyameni ebomvu, enkukhu, enhlanzini, kumantongomane, nasemifinoni enamacembe aluhlaza. Imithombo emihle ye-zinc ihlanganisa inyama, ukudla kwasolwandle, ubhontshisi kanye nokusanhlamvu okuphelele.
Ukudla okucebile nge-selenium kufaka phakathi amantongomane aseBrazil, inyama, nenhlanzi. I-iodine ivame ukutholakala kusawoti one-iodine, ukudla kwasolwandle, kanye nemikhiqizo yobisi. Imifino, izithelo, okusanhlamvu okuphelele, kanye nemifino kuyimithombo emihle yamaminerali amaningi amancane.
Isiphetho
Amaminerali adlala indima ebalulekile ekugcineni impilo nokusebenza komzimba. Ahilelekile ezinqubweni ezahlukahlukene ezibalulekile zomzimba kanye nezamakhemikhali, kusukela ekwakhekeni kwamathambo namazinyo kanye nokulethwa komoya-mpilo kuya ekukhiqizweni kwamandla kanye nokulawulwa kwezinhlelo zezinzwa kanye nezokuzivikela komzimba. Ukuntuleka kwamaminerali noma ukweqisa kwawo kungaholela ezinkingeni ezinkulu zempilo. Ngakho-ke, kubalulekile ukudla ukudla okunempilo okuhlanganisa imithombo yokudla eyahlukahlukene ukuqinisekisa ukudla okwanele kwamaminerali nokusekela inhlalakahle iyonke. Ngokuqonda indima yamaminerali, singaqaphela kakhulu futhi sibe nolwazi ekukhetheni kwethu ukudla ukuze sifinyelele impilo engcono kakhulu.
