Abincin abinci na kowane mutum ya cancanci kulawa mafi kusa. Likitoci, masu ilimin abinci mai gina jiki da "ƙwarewa" masu son abinci masu lafiya ba su daina jaddada mahimmancin cikakken abinci mai gina jiki da daidaitacce. Koyaya, ga mutane da yawa, waɗannan saƙonni har yanzu suna kama da raƙuman kalmomi.
Wani ya ji labarin ka'idojin dacewa da abinci, wani ya fi son cin ganyayyaki ta wani nau'i ko wani, wani yayi ƙoƙari ya bi ka'idodin cin abinci ... Babu wani abu da za a yi jayayya da shi, duk waɗannan matakai ne na tsani iri ɗaya da ke haifar da lafiya da ƙari. m salon. Duk da haka, domin motsinmu zuwa ga manufa ya kasance cikin sauri, kuma tasirin da aka samu ya tabbata, watakila, ya zama dole a yi tasha da yawa. A yau, abin da muka fi mayar da hankali shine akan ƙananan abubuwa da macro a cikin abincin yau da kullum.
Magana game da lafiya, daidaitacce, bambance-bambancen abinci da sanin yakamata yana da wahala sosai idan baku wakiltar halayen halayen sa. Kuma, idan duk abin da ya fi ko žasa bayyananne tare da bitamin, sunadarai, fats da carbohydrates, shi ne bi da bi da takwarorinsu, sinadaran abubuwa. Kuma shi ya sa…
"Mutum ya ƙunshi ..." - wannan magana yana da kari da yawa, amma a yau za mu yi sha'awar, watakila, mafi yawan sinadaran. Ba asiri ba ne cewa tsarin lokaci-lokaci da D. Mendeleev ya gano yana kunshe a cikin yanayin da ke kewaye da mu. Hakanan ana iya faɗi game da mutum. Kowane kwayoyin halitta “gidajen ajiya” ne na dukkan abubuwa masu yuwuwa. Sashe na shi ne na duniya ga dukan masu rai a duniyarmu, da sauran iya bambanta da ɗan a karkashin rinjayar mutum yanayi, misali, wurin zama, abinci mai gina jiki, sana'a.
Jikin ɗan adam yana da alaƙa da daidaituwar sinadarai ga kowane ɗayan abubuwan da aka sani yanzu na tebur na lokaci-lokaci, kuma ko da sanin abubuwan da ke sama na iya ƙara ƙimar lafiya da rayuwa sosai. Don haka kada ku yi sakaci da koyarwar makaranta a cikin ilmin sunadarai, sai dai don canza yanayin ra'ayi kaɗan… Abincin abinci yana da wahala a wuce gona da iri.
Musamman idan yana da hankali. Ba asiri ba ne cewa godiya ga ingantaccen tsarin kula da abincin da kuke ci, kuna iya yin abubuwan al'ajabi a zahiri. Alal misali, don rinjayar tsarin tafiyar matakai na jiki, rasa nauyi, samun yawan tsoka, yaki da hawan jini, yanayi, da mata "rasassun" sakamakon hadari na hormonal. Idan muka ɗauki ƙuduri mafi girma, to za mu iya ba da cikakkun misalai. Don haka, yawancin iyaye mata masu zuwa suna rada wa juna girke-girke na karin kumallo wanda ke jure wa toxicosis. Kuma mutanen da suke ciyar da lokaci mai yawa a wurin aiki na zaman kansu zasu iya ba da kansu karin makamashi da karfi tare da taimakon abincin "dama". Da kyau, kuma ƙara ƙasa da jerin - ƙaƙƙarfan rigakafi, yanayi mai kyau a lokacin lokacin melancholy na gaba ɗaya - duk wannan ana iya samun su ta hanyar lura da wani nau'i na "kayan abu" ko ma "sinadaran" abinci. Abin sha'awa? Sannan mu kara duba.
Menene bambance-bambance.
Tambayar yadda microelements a zahiri ya bambanta da takwarorinsu tare da prefix "macro" yana da yawa. Lokaci ya yi da za a bayyana makircin…
Don haka, mun gano kasancewar cikinmu na gabaɗayan tebur na abubuwan sinadaran lokaci-lokaci. Tabbas, a cikin rayuwa ta zahiri yana kama da ɗan bambanta fiye da a cikin littattafan karatu. Babu sel masu launi da haruffan Latin… Sashe na abubuwan sune tushen duk kyallen takarda da sifofi. Ka yi tunanin, 96% na jimlar kwayoyin halitta a cikin jiki an raba tsakanin oxygen, carbon, hydrogen da nitrogen. Wani kashi 3% na sinadarin calcium, potassium, sulfur da phosphorus. Wadannan abubuwa sune "masu ginin" da kuma tushen sinadaran jikinmu.
Don haka don girman wakilci da girma, an ba su suna macronutrients. Ko ma'adanai. Af, masana kimiyya yi imani da cewa ma'adinai abun da ke ciki na ruwa intracellular ya dace da abun da ke ciki na "praeocean" ko "broth", a cikin abin da duk rayuwa da aka haife a nan gaba. Ma'adanai suna da mahimmanci ga rayuwa, suna shiga cikin kowane tsari da ke faruwa a cikin jiki ba tare da togiya ba.
Mafi kusa "abokan aiki" na macroelements sune microelements. An lakafta su don ƙarar su, wanda shine kawai kashi goma bisa ɗari na duk wani abu mai rai, suna yin babban aiki na haɓakawa da daidaita hanyoyin sinadarai. Ba tare da abubuwan ganowa ba, ba enzymes, ko bitamin, ko hormones ba zasu yi ma'ana. Kuma tun da tasirin ya karu zuwa irin wannan matakin dabara, to ba lallai ba ne a yi magana game da carbohydrates da fats. Haihuwa da girma na sel, hematopoiesis, numfashi na ciki, samuwar abubuwan rigakafi da yawa kai tsaye sun dogara da isassun abubuwan gano abubuwa a cikin jiki. Af, ba a haɗa su da kansu ba, kuma ana iya gabatar da su da abinci ko ruwa kawai.
Hankali ga abun da ke ciki.
Don haka, zaku iya daidaita aikin jikin ku, sabili da haka sanya shi mafi koshin lafiya, kwanciyar hankali da daidaitawa, tare da taimakon ingantaccen samar da abubuwan sinadarai. Kuma ba mu magana game da zagaye "bitamin". Bari muyi magana game da samfura iri-iri masu daɗi da lafiya waɗanda ke ɗauke da ayyukanmu, kwanciyar hankali da fara'a.
Phosphorus - yana shiga cikin duk hanyoyin rayuwa ba tare da togiya ba. Gishirinsa sune kwarangwal da tsoka. Kuma kuma godiya ga halayen phosphorus metabolism, jiki yana karɓar makamashi mai yawa. Rashin phosphorus a cikin jiki yana haifar da rikice-rikice na tsarin musculoskeletal, osteoporosis, rickets da jinkirin metabolism. Don kauce wa wannan, yin amfani da 800-1200 MG zai taimaka. phosphorus kowace rana. Kuma ana samunsa a cikin madara da kayan kiwo, da kifi.
Sodium shine jigon jikinmu. Godiya ga shi, duk salon salula tafiyar matakai faruwa, tun da shi ne babban bangaren na intercellular ruwa. Har ila yau, yana shiga cikin kafa ma'auni na acid-base a cikin kyallen takarda da kuma tafiyar da motsin jijiyoyi. Rashin sodium (a wasu kalmomi, gishiri na abinci) yana haifar da raguwa a cikin ayyukan dukan kwayoyin halitta da sautin gaba ɗaya. A kan bangon ƙananan abun ciki na sodium, tachycardia da ciwon tsoka suna tasowa.
Potassium kuma shine abu mafi mahimmanci wanda kai tsaye ya dogara da "kamfanin abokantaka" na sodium kuma shine mai adawa da shi. Wato idan matakin wani abu ya faɗi, matakin wani yana ƙaruwa. Potassium yana ƙunshe a cikin ruwa mai tsaka-tsaki da kuma a cikin membranes, yana sa tantanin halitta ya shiga cikin gishirin da ake bukata. Yana shiga cikin aikin zuciya, a cikin aiki na jijiyoyi da tsarin haihuwa, kuma yana taimakawa jiki don cire gubobi da gubobi. Rashin potassium yana haifar da ciwon tsoka, matsalolin zuciya, allergies, da kuma gajiya. Wannan sinadari yana da wadata a cikin ‘ya’yan itatuwa citrus, tumatur, ‘ya’yan sunflower, busasshen ‘ya’yan itatuwa, ayaba, Peas, dankali, duk korayen kayan lambu, gami da ganyaye da ganyaye. Har ila yau, labari mai daɗi ga masu son bunƙasa - yisti mai yin burodi ya ƙunshi kyakkyawan wadata na potassium, don haka wani lokaci za ku iya samun wannan abincin don amfanin jiki. Abincin yau da kullun na potassium shine kusan 2000 MG.
Magnesium shine tsarin tsarin dukkan kyallen takarda. Babu tantanin halitta guda ɗaya da metabolism ɗinsa da zai iya yin ba tare da wannan sinadari ba. Musamman mai yawa magnesium a cikin nama kashi. Wannan sinadari yana da alaƙa ta kusa da alli da phosphorus. Rashin Magnesium yana cike da rikicewar bugun zuciya, itching, dystrophy na tsoka, tashin hankali, tashin hankali, rashin tausayi da matsaloli tare da sashin gastrointestinal. Hanya mafi sauƙi don "cire" magnesium daga gishiri na tebur, sabo shayi, legumes, kwayoyi, kayan gari na gari da kayan lambu masu kore. Matsakaicin adadin magnesium shine 310-390 MG. kowace rana.
Calcium hakika sihirce sihirce. Wajibi ne don haɓaka mai kyau da haɓaka ƙasusuwa, hakora, zubar jini da tsarin juyayi. Rashin calcium yana haifar da cututtuka na kasusuwa, ƙwaƙwalwa, ƙwaƙwalwar ƙwaƙwalwa, da kuma m - don rikicewa, rashin tausayi, colic, lalacewar gashi, kusoshi da fata. Matsakaicin yau da kullun don wannan kashi shine 1000 MG. Kuma yalwar kiwo da kayan marmari masu tsami za su taimaka wajen kiyaye calcium a cikin jiki a cikin tsari.
Iron - wannan kashi yana da alaƙa kai tsaye da jini. 57% na baƙin ƙarfe yana cikin haemoglobin, sauran kuma sun warwatse a tsakanin kyallen takarda, enzymes, hanta da kuma saifa. Ya kamata babba ya ci 20 MG na baƙin ƙarfe a kowace rana, kuma mace ba za ta iya yin watsi da wannan sinadari ba, tun da sau biyu sau biyu na maza suna "rasa" kowane wata saboda sauye-sauye na cyclic. Af, cin ganyayyaki ba shi da ƙarancin ƙarfe, kamar yadda mutane da yawa ke tunani game da shi. Kuma za ku iya wadatar da abincin ku don amfanin lafiya tare da taimakon legumes, bishiyar asparagus, oatmeal, busassun peaches da kayan abinci na gari.
Iodine wani nau'in "marine", wanda ke da alhakin kyakkyawan aiki na tsarin endocrin da tsarin haifuwa, hanta, kodan, kuma yana tallafawa aikin tunani. Isasshen ma'auni na aidin, kuma wannan shine 100 - 150 MG. kowace rana ga manya, yayi alƙawarin kyakkyawan jin daɗi, kuzari mai ƙarfi da hankali mai wayo. To, rashin wannan abu yana haifar da raunin sautin, rashin jin daɗi, rashin ƙwaƙwalwar ajiya, cututtuka na thyroid, rashin haihuwa, canje-canje a cikin fata, gashi, da sauran sakamako masu ban sha'awa. Duk abincin teku yana da wadata a cikin aidin, musamman mafitsara da algae mai launin ruwan kasa, albasa, da kayan lambu da ake shukawa a cikin ƙasa mai arzikin iodine.
Silicon shine kashi na biyu mafi yawa a duniya, wanda iskar oxygen ya wuce shi. A cikin jiki, yana samuwa a cikin dukkanin gabobin da tsarin kuma don haka yana shiga cikin dukkanin matakai masu mahimmanci. Duk da haka, wanda zai iya ware mahimmancin silicon don elasticity na fata, ganuwar jini da tendons. Rashin wannan abu yana da wuyar gaske, kuma ana iya samun silicon a zahiri daga duk samfuran, inda ko dai girma, cirewa daga teku ko sanya daga madarar dabba.
Manganese wani abu ne mai mahimmanci. Babu tsarin guda ɗaya da ke aiki ba tare da saninsa ba. Kuma ƙasusuwan tubular, hanta da pancreas sun dogara musamman akan manganese. A cikin ayyukan jin tsoro, wannan kashi yana kula da sauti mafi kyau kuma yana ƙarfafa mahimman ra'ayi don rayuwa. Amma rashin manganese yana rinjayar cutar gabobin jiki, da kuma cin zarafin aiki mai juyayi, da rashin ƙarfi da gajiya gaba ɗaya. Hanya mafi sauƙi don "samun" abin da ake bukata shine daga shayi mai sabo, kayan lambu da ruwan 'ya'yan itace, dukan hatsi, kwayoyi, Peas, beets da kayan lambu masu ganye. Matsakaicin yau da kullun shine 2-5 MG.
Copper ba kawai ƙarfe ne mai kyau ba, har ma da mafi mahimmancin sinadarai a jikinmu. Yin shiga cikin hematopoiesis, ba batun wani maye gurbin ba. Har ila yau, ba tare da isasshen abun ciki na jan karfe ba, hanyoyin girma da haifuwa ba zai yiwu ba. Ko da launin fata, gashi mai kauri, tsokoki mai karfi - duk wannan yana da alaka da "motsi" na jan karfe, wanda ke nufin cewa ba za a iya watsi da shi ba. Bugu da ƙari, rashin wani abu "ja" yana haifar da ci gaba da ci gaba, anemia, dermatosis, alopecia mai zurfi, wuce kima na bakin ciki, atrophy na tsokar zuciya. Kuna iya wadatar da jiki tare da wani abu mai mahimmanci ta hanyar cinye kayan lambu, kayan abinci mara kyau, koko da abincin teku.
Molybdenum wani sinadari ne mai kyakkyawan suna wanda ke da hannu a cikin metabolism na carbohydrates da fats. "Aiki" a matsayin mai amfani da ƙarfe, yana hana anemia. Yana da matukar wahala a "ci abinci mai yawa" wannan abu, ba a samo ainihin al'ada ba tukuna, amma mai yiwuwa har zuwa 250 mcg. kowace rana. Ganyayyaki masu duhun kore, dukan hatsi, da wake sune “majiya” na halitta na molybdenum.
Selenium, ko da yake abu ne mai wuyar gaske a cikin yanayi, yana da hannu sosai a cikin ayyukan antioxidant, wanda ke nufin yana rage saurin aikin agogon ilimin halitta kuma yana yaƙi da tsufa. Yana kula da elasticity na dukkan kyallen takarda, ya kayar da cututtukan fungal kuma yana kiyaye sha'awar matasa na dukan jiki. Tumatir, albasa, kabeji, broccoli, bran, ƙwayar alkama da abincin teku za su taimaka wajen adana selenium na dogon lokaci.
Chromium wani abu ne na dindindin na dukkan kyallen takarda da gabobin jikin mutum. Kasusuwa, gashi da kusoshi sun ƙunshi mafi girman ma'auni na wannan abu, wanda ke nufin cewa rashin chromium yana rinjayar da farko waɗannan sassan jiki. Kasancewa cikin hematopoiesis da carbohydrate metabolism, chromium yana rinjayar sautin makamashi gaba ɗaya. Canji a cikin ma'auni na abu yana bayyana a cikin m eczema, rashin insulin metabolism, tawayar yanayi da sauran alamomi. Amma don kauce wa wannan, wajibi ne a karbi kimanin 50 - 200 mcg kowace rana. chromium da ake samu a cikin kwayar alkama, yisti mai yisti da man masara.
Zinc shine kashi na ƙarshe, idan an yi la'akari da shi a cikin jerin haruffa, ba tare da wanda ba zai yiwu a yi tunanin aikin al'ada na jikin mutum ba. Yana ƙara aikin enzymes da hormones pituitary. Bi da bi, wannan yana rinjayar al'ada ta lipid, furotin da carbohydrate metabolism, samuwar redox halayen. Zinc - yana rinjayar aikin tsarin juyayi kuma yana daidaita tsarin makamashi. Kuma rashinsa yana haifar da saurin gajiya, raguwar ayyukan tunani, rikice-rikice na rayuwa, matsaloli tare da gabobin ciki da ƙasusuwa. Abin farin ciki, yanayi ya kula da mu, ya ba da yisti, daban-daban bran, hatsi, legumes, koko, kayan lambu, madara, abincin teku da namomin kaza tare da zinc - shugabannin zinc reserves. Ya isa ya yi amfani da 12-16 MG. na wannan sinadari don sa rayuwar ku lafiya da kuzari.
Don haka mun bi duk wasu sinadarai na asali. Suna shiga cikin kowane tsari na jikinmu, suna taimakawa wajen tara abubuwan da ke da amfani na yanayi kuma sun sami nasarar tsayayya da illa masu cutarwa. An samo mafi yawa a cikin abincin shuka, waɗannan abubuwan suna samuwa gare mu kowace rana. Kuma kawai hankali da hankali ga samfurori a cikin nau'i na shirya dadi, jita-jita daban-daban zai taimaka mana mu kula da matasa, makamashi mai ƙarfi da lafiya shekaru masu zuwa. Babban abu shine kada kuyi kasala.
Kyakkyawan lafiya da ci gaba!