Izinto eziphilayo ezinomzimba kunye nezinto ezingaphiliyo

Umxholo

• Iindidi zezondlo
• Umahluko phakathi kwezakha-mzimba kunye nezinto ezingaphiliyo
• Imizekelo yezakhamzimba
• Imizekelo yezondlo ezingaphiliyo

Inkqubo ye-izondlo Ziluseto lwezinto kunye nezinto ezingaphandle komzimba eziyimfuneko kwimisebenzi yayo yolondolozo: ukufumana amandla kwiinkqubo ezahlukeneyo zebhayoloji, ukufumana izixhobo zokukhula kwesakhiwo kunye nokulungiswa kwezicubu, njl.

Ngaphandle kwezi zinto zibalulekileyo azikho emzimbeni (okanye azinakuveliswa ngokuzenzekelayo), kufuneka ingeniswe okanye ithathwe kwindalo esingqongileyo.

Kwimeko yeeseli ezineseli enye kunye nezinto eziphilayo, oku kufezekiswa ngokwenza phagocytization yezinto ezinqwenelekayo okanye ukutshintshiselana kwi-membrane yeseli (ukuthuthwa kweseli). Kwizinto eziphilayo ezinzima kakhulu, kwenzeka ngokutya.

Iindidi zezondlo

Kukho udidi oluninzi lwezondlo:

• Ngokokubaluleka kwayo. Izondlo kubalulekile kwaye ezingabalulekangaOko kukuthi, izondlo ezingundoqo ekuzinzeni ubomi kwaye ezingenako ukudityaniswa emzimbeni, kunye nezinto ezincedisayo ezinokuba nohlobo oluthile lokungena endaweni.
• Ngokwenani eliyimfuneko lokusetyenziswa kwakho. Apha sinayo miiakronutrients- Iiproteni, iikhabhohayidrethi kunye namafutha, ekufuneka esetyenziswe yonke imihla ngesixa esikhulu; kwaye micronutrients, Njengamaminerali kunye neevithamini, ekufuneka zisetyenziswe kwiidosi ezincinci.
• Ngokomsebenzi wayo. Umahluko wenziwe phakathi kwezondlo ezinamandla, ezibonelela ngeekhalori zokusebenza kwenkqubo yokuphila; iplastiki okanye ulwakhiwo, olunika umzimba izinto eziyimfuneko ukukhula okanye ukulungisa izicubu; kunye nabalawuli, abavumela ukugcina i-homeostasis kunye nokugcina umzimba kumanqanaba afanelekileyo emetabolism.
• Ngokwemvelaphi yayo. Izondlo organic kunye nezinto ezingaphiliyoOko kukuthi, izinto ezinesiseko sekhabhoni njengezinto eziphambili, kunye nezinye ezingezizo.

Umahluko phakathi kwezakha-mzimba kunye nezinto ezingaphiliyo

Umahluko osisiseko phakathi kwezi ntlobo zimbini zezinongo ukhathaza i-chemistry yazo: ngelixa i izondlo zezinto eziphilayo Inezinto ezenziwe nge-athomu ezivela kwikhabhon, i-hydrogen, ioksijini kunye nezinye izinto ezifanayo izondlo ezingaphiliyo zivela kwizimbiwa kunye nezongezo zesinyithi ze-monatomic.

A) Ewe, Izakha-mzimba eziphilayo zibandakanya zonke ii-carbohydrate, iiproteni, i-lipids, iioyile ezifanelekileyo, iivithamini kunye neeamino acidKuyimfuneko ukuqamba izinto ezintsha eziphilayo kunye nokondla iindlela ezinamandla ze-glucose oxidation.

Ngelixa Izakhamzimba ezingaphiliyo zinetyuwa eninzi kunye namanzi.

Imizekelo yezakhamzimba

1. Amanqatha e-asidi. Njengo-Omega-3 okanye i-Omega-6, ezi ziioyile ezinamafutha umzimba ongakwaziyo ukuzenza kodwa zifuna imetabolism efanelekileyo yeswekile kunye neepids. Zikho kwizityalo ezithile eziziinkozo, iioyile zemifuno, amandongomane athile, kwintlanzi eblue (herring, bonito, tuna) nakukutya okuninzi okunabileyo.
2. Iswekile. Njenge-sucrose (iswekile yetafile) okanye i-fructose (iswekile yeziqhamo), ezininzi iikhabhohayidrethi ziyinxalenye yezakhamzimba esizisebenzisayo yonke imihla. Ezi zinto zenziwe zivela kwikhabhon, i-hydrogen kunye neoksijini ikakhulu, kwaye kanye emzimbeni ziguqulwa zaba siswekile (amandla akhawulezileyo).
3. Ifayibha yemifuno. Njengaleyo ikhoyo kwiisiriyeli, iimveliso zengqolowa, ibran, imveliso yeenkozo epheleleyo nakwiziqhamo ezifana neebhanana kunye namaapile, yenye yeendlela eziqhelekileyo carbohydrate ezintsonkothileyo esiyisebenzisayo kwaye isondla kakhulu ngombandela kunye namandla.
4. Iiproteni zezilwanyana. Eli ligama elinikwe abo bathathwe ekusetyenzisweni kwenyama yezilwanyana, nokuba yinyama ebomvu (inkomo, inyama yehagu, icamelids) okanye inyama emhlophe (iinkukhu, intlanzi). Ngomnye wemithombo emininzi kunye neeproteni kunye neep lipids ebantwini, nangona amaxesha amaninzi ayimeli imodeli esempilweni yokutya (ngakumbi kwimeko yenyama ebomvu).
5. Iivithamini. Iivithamini zizinto ezibalulekileyo ezifunwa ngumzimba kwiinkqubo ezininzi ze-homeostasis kunye nokusebenza kwesiqhelo, kodwa ayinako ukuzenzela yodwa. Ke kufuneka sibasebenzise ekutyeni. Kukho uluhlu olwahlukileyo kunye olukhulu lweevithamini, ezibekwe ngokwamaqela ahlukeneyo okanye amaqela (B ezintsonkothileyo, uVitamin C, njl.
6. Amafutha. Ngaphandle kwento yokuba ukusetyenziswa gwenxa kweepids kuye kwaba yingxaki yezempilo kumaxesha anamhlanje, ezi ziyinxalenye yomzimba njengendawo yokugcina amandla (i-triglycerides yeswekile iba ngamafutha), iziseko zolwakhiwo (inkxaso yamalungu) okanye ukhuselo (gquma ngokubandayo). Eyona mithombo mininzi yamanqatha ekudleni kukutya kwezilwanyana kunye nokutya okuthosiweyo okanye iisosi ezinamafutha (ezinjenge mayonnaise).
7. Iiamino acid ezibalulekileyo. Kunye neevithamini okanye ioyile ezinamafutha, kukho iiamino acid eziyimfuneko emzimbeni ekufuneka sizifumene ekutyeni. Amaqanda, njengomthombo weprotein yezilwanyana, ikwangumboneleli omkhulu wee-amino acid eziyimfuneko, ezingezizo nje izitena zebhayiloji ezakhiwe ngazo. ii-enzymes, iiprotheni nezinye izinto ezintsonkothileyo.
8. Iiproteni zemifuno. Iimbotyi, iinkozo, iimbotyi zesoya kunye neziqhamo ezininzi zingumthombo ogqwesileyo weprotein yemifuno, ezinye iindlela zokutya inyama kunye namafutha ayo ayingozi. Ngezi proteni umzimba unokufumana izinto ezahlukileyo zexesha elide, ezinje ngokwakha izihlunu okanye ukukhula.
9. IiCarbohydrate. Umthombo wamandla okhawulezileyo, ioksijini igcina umzimba uhamba kwaye uzalisekise imisebenzi yawo. IiCarbohydrate (ngakumbi ezilula) zikhawuleze kwaye zenziwa kwangoko, ke ziyasebenza ukukhanyisa umlilo kodwa kungawugcini uvutha ixesha elide. Imithombo ebalulekileyo ye-carbohydrate ziitapile, irayisi, umbona kunye nengqolowa evela kwimveliso.
10. Antioxidants. Iivithamini ezininzi, ezinje nge-E, kunye nezinye izinto eziphilayo ezifanayo, zinefuthe le-antioxidant eligcina iiseli kumonakalo wokubambisa wokuphefumla kunye nokwandisa ubomi babo. Ezi zinto zinxamnye ne-antioxidant zifunwa kakhulu kwi-dietetics yeli xesha, njengoko zisivumela ukuba sijongane neeradicals zasimahla ezivelisiweyo, umzekelo, ngotywala kwaye ezineziphumo ezingcolisayo.

Imizekelo yezondlo ezingaphiliyo

1. Amanzi. Njengento elula njengaleyo, amanzi ayinto engafunekiyo yezondlo ebalulekileyo ebomini, kwaye yeyona inkulu inyibilikisi eyaziwayo, eyenza ipesenti ephezulu (ngaphezulu kwe-60%) yemizimba yethu. Umntu unokuphila iiveki ngaphandle kokutya, kodwa iintsuku ezimbalwa ngaphandle kwamanzi okusela.
2. Isodium. Esi sinyithi sisebenza kakhulu kwaye sininzi kwiplanethi sakha ityuwa yethu eqhelekileyo (isodiyam chloride), kwaye sidlala indima ebalulekileyo emzimbeni yekhaya kunye nokuthuthwa kweselula (impompo ye-potassium yesodiyam) ukugcina inqanaba lomzimba we-alkalinity kunye ne-asidi izinzile.
3. Potassium. Le yenye yeetyiwa ezibalulekileyo zomzimba, kunye nesodiyam kunye nemagniziyam. Yenye yee-electrolyte, oko kukuthi, yezinto ezitshintshisa i iiurotransmitters yenkqubo ye-nervous system kwaye inceda ukusebenza kwemisipha, kubandakanya ukusebenza kwentliziyo. Umthombo owaziwayo we potassium ziibhanana (iibhanana), iziqhamo zesitrasi kunye neediliya.
4. Ikhalsiyam. Amaminerali anoxanduva lokomelela kwamathambo kunye nenqanaba lamandla, kunye nezinye iinkqubo ezininzi ze-metabolic, i-calcium kufuneka isetyenziswe kukutya kwemihla ngemihla ngokutya kobisi okanye imifuno eluhlaza eluhlaza, enje ngesipinatshi okanye i-asparagus.
5. Iodine. Iodine yinto eninzi elwandle nakwizilwanyana esizikhupha elwandle. Ngapha koko, abantu abangadibaniyo neembaza badla ngokwaliwa yi-iodine, nangona sonke siyidinga ukuze isebenze kakuhle idlala lengqula. idlala endocrine yenye yezona zibalulekileyo emzimbeni. Imifuno (kunye ne-allergenic encinci) yemithombo ye-ayodini yikhaphetshu, icauliflower, ihlumelo laseBrussels.
6. Intsimbi. Intliziyo yomhlaba kunye nenxalenye elungileyo yoqweqwe lwawo zenziwe ngale minerali. Kwimeko yethu, siyifuna ngeedosi ezincinci ukwakha ihemoglobin ephethe igazi elinomoya ophefumlelweyo ukuya emzimbeni, kunye nezinye izinto ezibalulekileyo. Imithombo eyaziwayo yentsimbi ekutyeni yinyama, amaqanda, iziqhamo ezomisiweyo, kunye neembotyi ezomisiweyo.
7. Umdlalo. Idityaniswe ngokusondeleyo ne-calcium, le nto yenza malunga ne-1% yobunzima bomntu, kwaye iyinxalenye yamathambo namazinyo, kunye ne-chemistry yengqondo. Ukufunxeka kwayo kukhula kubukho bevithamini C okanye ivithamin A kwaye inokufunxwa ngokutya iintlanzi, iinkukhu kunye neemveliso zobisi, okanye amandongomane.
8. Selenium. I-Antioxidant mineral, edibanisa ivithamin E, ifundwe ngokubanzi njengonyango lokuguga kunye nonyango olunokwenzeka lokunyusa ukuzala kwamadoda. Inyama kunye neentlanzi zezona zinto zisetyenziswayo.
9. Manganese. Uninzi lwezinto ezinokuqondwa kunye nobuchopho zibangelwa kwimida yale minerali, enjengememori, ukutyeba kunye nemisebenzi engaphantsi kwengqondo, njengokuveliswa iihomoni ngesondo, ukwenziwa kwe-vitamin E kunye nokuveliswa kwe-cartilage. Isasazwa ngokubanzi kwindalo yokutya, kodwa ngokubanzi, imifuno, inyama kunye neemveliso zobisi zityebile kule nto.
10. Magnesium. Ityuwa yamaminerali ebaluleke kakhulu kumlinganiso we-electrolyte yomzimba, kunye ne-sodium kunye ne-potassium. Kuyimfuneko ngaphezulu kweempendulo ze-biochemical emzimbeni kwaye zinokufumaneka kwityuwa yolwandle, kodwa nakumathambo nakwizinto eziguqukayo zamandla eselfowuni.

Ingakukhonza: Imizekelo yeeMacronutrients kunye neMicronutrients