Tus Sau: Eugene Taylor
Hnub Kev Tsim: 8 Lub Yim Hli Ntuj 2021
Hloov Hnub: 1 Lub Kaum Ib Hli Ntuj 2024
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Micronutrients: Hom, Kev Lom Zem, Kev Pab thiab Lwm Yam - Kev Noj Haus
Micronutrients: Hom, Kev Lom Zem, Kev Pab thiab Lwm Yam - Kev Noj Haus

Zoo Siab

Micronutrients yog ib qho ntawm pawg loj ntawm cov as-ham uas koj lub cev xav tau. Lawv suav nrog cov vitamins thiab minerals.

Cov vitamins yog qhov tsim nyog rau lub zog tsim, kev tiv thaiv kab mob, ntshav txhaws thiab lwm yam haujlwm. Lub sijhawm no, cov pob zeb hauv av tau ua lub luag haujlwm tseem ceeb hauv kev loj hlob, pob txha noj qab haus huv, dej sib npaug thiab ob peb lwm yam txheej txheem.

Kab lus no muab cov ncauj lus kom ntxaws heev ntawm micronutrients, lawv lub luag haujlwm thiab cuam tshuam ntawm kev siv ntau dhau los lossis tsis muaj peev xwm.

Micronutrients Yog Dab Tsi?

Lub sij hawm micronutrients yog siv los piav qhia txog cov vitamins thiab minerals uas feem ntau.

Macronutrients, ntawm qhov tod tes, suav nrog cov nqaijrog, rog thiab carbohydrates.

Koj lub cev xav tau micronutrients me me txheeb ze rau macronutrients. Yog li ntawd lawv thiaj li sau npe tias “micro.”


Tib neeg yuav tsum tau txais tshuaj micronutrients los ntawm cov zaub mov vim koj lub cev tsis tuaj yeem tsim cov vitamins thiab minerals - rau feem ntau. Yog li ntawd lawv tseem raug xa mus rau qhov tseem ceeb as-ham.

Cov vitamins yog cov organic sib tov ua los ntawm cov nroj tsuag thiab cov tsiaj uas tuaj yeem tawg los ntawm cua sov, acid lossis huab cua. Ntawm qhov tod tes, cov pob zeb tsis tshua muaj ntxhiab, muaj nyob hauv av lossis dej thiab tsis tuaj yeem tawg.

Thaum koj noj, koj noj cov vitamins uas cov nroj tsuag thiab tsiaj tsim los lossis cov zaub mov lawv nqus.

Cov ntsiab lus micronutrient ntawm txhua cov zaub mov yog qhov sib txawv, yog li nws yog qhov zoo tshaj plaws noj zaub mov ntau yam kom tau txais cov vitamins thiab zaub mov kom txaus.

Kev noj zaub mov txaus ntawm txhua lub micronutrients yog qhov tsim nyog rau kev noj qab haus huv zoo, vim txhua qhov vitamin thiab ntxhia muaj lub luag haujlwm tshwj xeeb hauv koj lub cev.

Cov vitamins thiab minerals yog qhov tseem ceeb rau kev loj hlob, kev ua kom lub cev tsis muaj zog, kev txhim kho hlwb thiab ntau lwm cov haujlwm tseem ceeb (,,).

Ua raws li lawv kev ua haujlwm, qee cov tshuaj micronutrients tseem ua lub luag haujlwm hauv kev tiv thaiv thiab tua kab mob (,,).


Ntsiab lus

Micronutrients suav nrog cov vitamins thiab minerals. Nws yog qhov tseem ceeb rau ntau lub luag haujlwm tseem ceeb hauv koj lub cev thiab yuav tsum tau noj los ntawm khoom noj.

Cov Hom thiab Cov Haujlwm ntawm Micronutrients

Cov vitamins thiab minerals muaj peev xwm muab faib ua plaub pawg: cov dej-soluble vitamins, cov roj-soluble vitamins, macrominerals thiab cov kab mob cov zaub mov.

Tsis hais txog hom, cov vitamins thiab minerals uas nqus tau txoj hauv kev zoo sib xws hauv koj lub cev thiab sib cuam tshuam hauv ntau cov txheej txheem.

Dej-Soluble Vitamins

Feem ntau cov vitamins yaj hauv dej thiab yog vim li ntawd hu ua dej-soluble. Lawv tsis tau yooj yim tso rau hauv koj lub cev thiab tso tawm hauv cov zis thaum lub sijhawm noj ntau dhau.

Thaum txhua cov vitamin dej-soluble muaj lub luag haujlwm tshwj xeeb, lawv cov haujlwm tseem cuam tshuam.

Piv txwv li, feem ntau cov vitamins B ua yeeb yam coenzymes uas pab ua kom muaj kev fab tshuaj tseem ceeb heev. Ntau qhov kev tawm tsam no yog qhov tsim nyog rau lub zog tsim.

Cov dej-soluble vitamins - nrog qee qhov ntawm lawv cov haujlwm - yog:


  • Vitamin B1 (thiamine): Pab hloov khoom noj khoom haus ua lub zog (7).
  • Vitamin B2 (riboflavin): Tsim nyog rau kev tsim hluav taws xob, ua haujlwm ntawm tes thiab cov rog rog (8).
  • Vitamin B3 (niacin): Tsav lub zog tsim tawm los ntawm cov khoom noj (9, 10).
  • Vitamin B5 (pantothenic acid): Tsim nyog rau cov rog tshuaj pleev (11).
  • Vitamin B6 (pyridoxine): Pab koj lub cev tso cov suab thaj los ntawm kev noj cov tshuaj carbohydrates rau lub zog thiab tsim cov qe ntshav liab (12).
  • Vitamin B7 (biotin): Ua si lub luag haujlwm hauv cov metabolism hauv cov rog, amino acids thiab qabzib (13).
  • Vitamin B9 (folate): Qhov tseem ceeb rau kev faib tawm ntawm tes (14).
  • Vitamin B12 (cobalamin): Tsim nyog rau cov ntshav liab tsim thiab tsim cov leeg hlwb thiab cov hlwb ua haujlwm (15).
  • Vitamin C (ascorbic acid): Xav tau kev tsim cov neurotransmitters thiab collagen, protein tseem ceeb hauv koj cov tawv nqaij (16).

Raws li koj tuaj yeem pom, cov dej-soluble vitamins ua lub luag haujlwm tseem ceeb hauv kev tsim lub zog tab sis kuj muaj ob peb lwm yam haujlwm.

Vim tias cov vitamins no tsis tau khaws cia hauv koj lub cev, nws yog qhov tseem ceeb uas yuav tsum tau txais cov zaub mov kom txaus.

Cov Khoom Siv thiab Cov Khoom Noj Muaj Txiaj Ntsig pom zoo (RDAs) lossis Kev Nkag Siab Zoo (AIs) ntawm cov dej-soluble vitamins yog (7, 8, 10, 11, 12, 13, 14, 15, 16):

Kev noj haus zooQhov chawRDA lossis AI (cov laus> 19 xyoo)
Vitamin B1 (thiamine)Tag nrho nplej, nqaij, ntses1.1-1.2 mg
Vitamin B2 (riboflavin)Muab nqaij, qe, mis nyuj1.1-1.3 mg
Vitamin B3 (niacin)Nqaij, salmon, zaub ntsuab, taum14-16 mg
Vitamin B5 (pantothenic acid)Muab cov nqaij, nceb, tuna, avocado5 mg
Vitamin B6 (pyridoxine)Ntses, mis nyuj, carrots, qos yaj ywm1,3 mg
Vitamin B7 (biotin)Cov qe, almonds, spinach, qos yaj ywm qab zib30 mcg
Vitamin B9 (folate)Nqaij nyuj, nplooj siab, taum dub muag, taum pauv, asparagus400 mg
Vitamin B12 (cobalamin)Clams, ntses, nqaij2.4 mcg
Vitamin C (ascorbic acid)Citrus txiv hmab txiv ntoo, tswb kua txob, Zaub pob qe75-90 mg

Rog-Soluble Vitamins

Rog-soluble vitamins tsis yaj hauv dej.

Lawv zoo tshaj rau cov khoom noj thaum noj nrog cov muaj roj. Tom qab noj, cov vitamins-fat-soluble vitamins yog khaws cia hauv koj lub siab thiab cov nqaij ua haujlwm ua rog rau kev siv tom ntej.

Lub npe thiab kev ua haujlwm ntawm cov vitamins soluble yog:

  • Vitamin A: Tsim nyog rau kev pom kev zoo thiab yam khoom hauv nruab nrog cev (17).
  • Vitamin D: Txhawb nqa lub cev kom ua haujlwm tsis zoo thiab pabcuam hauv kev nqus calcium thiab pob txha loj (18).
  • Vitamin E: Pab lub cev tsis muaj zog thiab ua haujlwm ua cov tshuaj tiv thaiv kab mob uas tiv thaiv hlwb los ntawm kev puas tsuaj (19).
  • Vitamin K: Xav tau txhaws ntshav txhaws thiab txhim kho pob txha txhim kho (20).

Cov chaw thiab cov lus pom zoo kom nkag siab zoo ntawm cov vitamins-soluble yog (17, 18, 19, 20):

Kev noj haus zooQhov chawRDA lossis AI (cov laus> 19 xyoo)
Vitamin ARetinol (mob siab, mis nyuj, ntses), carotenoids (qab zib qos, carrots, zaub ntsuab)700–900 mcg
Vitamin DTshav ntuj, ntses roj, mis600–800 IU
Vitamin ESunflower noob, noob nplej, almonds15 mg
Vitamin KCov nplooj zaub ntsuab, taum pauv, taub dag90–120 mcg

Macrominerals

Macrominerals yog qhov xav tau ntau dua li cov khoom siv me me kom lawv ua lawv lub luag haujlwm hauv koj lub cev.

Cov macrominerals thiab qee qhov lawv lub zog yog:

  • Calcium: Tsim nyog rau cov qauv tsim nyog thiab kev ua haujlwm ntawm cov pob txha thiab cov hniav. Pab rau hauv cov leeg ua haujlwm thiab cov hlab ntsha tawm (21).
  • Phosphorus: Ib feem ntawm cov pob txha thiab cov cell membrane qauv (22).
  • Magnesium: Pab nrog tshaj 300 cov kev tiv thaiv enzyme, suav nrog kev cai ntshav siab (23).
  • Sodium: Kev ntsuas hluav taws xob (AIDS) uas pab kom cov kua dej sib npaug thiab tswj cov ntshav siab ().
  • Chloride: Feem ntau pom nyob rau hauv ua ke nrog sodium. Pab tswj cov kua dej sib npaug thiab yog siv los ua kua plab (25).
  • Cov poov tshuaj: Electrolyte uas tswj cov dej nyob hauv lub hlwb thiab pab nrog txoj hlab ntaws thiab cov leeg ua haujlwm (26).
  • Cov leej faj: Ib feem ntawm txhua daim ntaub muaj nyob thiab muaj nyob hauv cov amino acids methionine thiab cysteine ​​().

Cov peev txheej thiab pom zoo nkag siab ntawm cov macrominerals yog (21, 22, 23, 25, 26,):

Kev noj haus zooQhov chawRDA lossis AI (cov laus> 19 xyoo)
Tshuaj calciumCov khoom noj siv mis, zaub ntsuab, zaub cob pob2,000–2,500 mg
Phus ThasSalmon, yogurt, qaib ntxhw700 mg
Hlau nplaumAlmonds, cashews, taum dub310–420 mg
Kev SodiumNtsev, cov zaub mov ua tiav, cov kaus poom kua zaub2,300 mg
ChlorideSeaweed, ntsev, zaub kav1,800–2,300 mg
Qab ZibCov nqaij liab, ntxhua ntxau, txiv tsawb4,700 mg
Tub LaujQij, dos, Zaub pob qe, qe, dej ntxhiaTsis tau tsim tsa

Cov ntxhia Mineral

Xav kom muaj cov zaub mov me me hauv cov nyiaj tsawg dua li macrominerals tab sis tseem tuaj yeem ua cov haujlwm tseem ceeb hauv koj lub cev.

Tej qhov cim tseg cov zaub mov thiab lawv qee lub zog yog:

  • Hlau: Pab muab cov pa oxygen rau cov leeg thiab pabcuam hauv kev tsim qee yam tshuaj hormones (28).
  • Manganese: Pab ua kom muaj cov carbohydrate, amino acid thiab roj metabolism hauv roj (29).
  • Tooj liab: Yuav tsum muaj kev sib txuas ntawm cov nqaij mos, nrog rau cov leeg li qub ua haujlwm thiab cov leeg hlwb (30).
  • Zinc: Tsim nyog rau kev loj hlob ib txwm muaj, ua haujlwm ntawm lub cev tsis muaj zog thiab qhov mob zoo (31).
  • Iodine: Kev pab rau hauv cov kev cai thyroid (32).
  • Tshuaj fluoride: Tsim nyog rau kev txhim kho cov pob txha thiab cov hniav (33).
  • Selenium: Tseem ceeb rau lub qog noj qab haus huv, kev yug me nyuam thiab kev tiv thaiv tiv thaiv oxidative puas tsuaj (34).

Cov chaw thiab cov lus pom zoo tso cai rau cov kab mob tsuas yog (28, 29, 30, 31, 32, 33, 34):

Kev noj haus zooQhov chawRDA lossis AI (cov laus> 19 xyoo)
HlauOysters, taum dawb, spinach8–18 mg
MuloobPineapple, pecans, txiv laum huab xeeb1.8–2.3 mg
Tooj liabMob siab, roob ris, cashews900 mcg
ZincOysters, roob ris, chickpeas8–11 mg
IodineSeaweed, cod, thiab yogurt150 mcg
Tshuaj fluorideTxiv ntoo ua kua, dej, roob ris3-4 mg
SeleniumBrazil ceev, sardines, nqaij npua55 mcg
Ntsiab lus

Micronutrients tuaj yeem muab faib ua plaub pawg - dej-soluble vitamins, vitamins-fat-soluble vitamins, macrominerals thiab cov kab mob ntxhia. Lub luag haujlwm, cov khoom noj thiab pom zoo kom nkag siab ntawm txhua tus vitamin thiab ntxhia txawv.

Cov txiaj ntsig kev noj qab haus huv ntawm Micronutrients

Txhua micronutrients yog qhov tseem ceeb heev rau kev ua haujlwm ntawm koj lub cev.

Kev siv cov khoom noj muaj txiaj ntsig zoo sib txawv ntawm cov vitamins thiab minerals yog qhov tseem ceeb rau kev noj qab haus huv zoo thiab tej zaum tseem pab tua kab mob.

Qhov no vim tias micronutrients yog ib feem ntawm yuav luag txhua qhov txheej txheem hauv koj lub cev. Ntxiv mus, qee cov vitamins thiab minerals muaj peev xwm ua cov tshuaj tiv thaiv kab mob.

Cov tshuaj antioxidant tuaj yeem tiv thaiv cov kab mob ntawm tes uas tau cuam tshuam nrog qee yam kabmob, suav nrog mob qog noj ntshav, Alzheimer thiab kab mob plawv (,,).

Piv txwv, kev tshawb fawb tau txuas nrog kev noj zaub mov muaj txiaj ntsig ntawm cov vitamins A thiab C nrog kev pheej hmoo tsawg dua ntawm qee hom mob qog nqaij hlav (,).

Tau txais qee cov vitamins kuj tseem tuaj yeem pab tiv thaiv Alzheimer tus kab mob. Kev tshuaj xyuas ntawm xya qhov kev tshawb pom tau pom tias kev noj zaubmov txaus rau cov vitamins E, C thiab A yog cuam tshuam nrog 24%, 17% thiab 12% txo kev pheej hmoo ntawm kev txhim kho Alzheimer's, ntsig txog (,).

Muaj qee yam minerals yuav tseem ua lub luag haujlwm hauv kev tiv thaiv thiab tiv thaiv kabmob.

Kev tshawb fawb tau txuas cov ntshav tsawg ntawm selenium rau qhov muaj feem ntau ntawm kev mob plawv. Kev tshuaj xyuas cov kev tshawb pom tau pom tias qhov kev pheej hmoo ntawm kev mob plawv txo qis li 24% thaum cov ntshav ntau ntawm selenium nce los ntawm 50% ().

Txuas ntxiv, kev tshuaj xyuas ntawm 22 kev tshawb fawb pom tias kev noj cov calcium txaus ua rau muaj kev pheej hmoo tuag los ntawm kab mob plawv thiab tag nrho lwm yam ua rau ().

Cov kev tshawb fawb no qhia tias kev noj zaub mov txaus ntawm txhua lub micronutrients - tshwj xeeb tshaj yog cov muaj antioxidant zog - muab cov txiaj ntsim kev noj qab haus huv ntau.

Txawm li cas los xij, nws tsis paub meej tias kev haus ntau dua li cov khoom noj uas pom zoo ntawm micronutrients - yog los ntawm cov zaub mov lossis tshuaj pab - muaj cov txiaj ntsig ntxiv (,).

Ntsiab lus

Micronutrients yog ib feem ntawm yuav luag txhua cov txheej txheem hauv koj lub cev. Qee tus txawm ua haujlwm pabcuam tiv thaiv kabmob. Vim lawv txoj haujlwm tseem ceeb hauv kev noj qab haus huv, lawv tuaj yeem tiv thaiv kab mob.

Micronutrient Qhov Tsis Txaus thiab Toxicities

Yuav tsum tau muaj cov tshuaj npliag roj ntsha rau qee qhov los ntsuas lawv cov haujlwm tshwj xeeb hauv koj lub cev.

Tau txais cov vitamin lossis ntxhia ntau dhau lossis dhau mus yuav ua rau muaj kev phiv tsis zoo.

Qhov tsis txaus ntseeg

Feem coob ntawm cov neeg laus noj qab haus huv tuaj yeem tau txais micronutrients txaus los ntawm kev noj zaub mov kom zoo, tab sis muaj qee yam kev ua zaub mov tsis zoo uas cuam tshuam rau qee cov neeg.

Cov no suav nrog:

  • Vitamin D: Kwv yees li ntawm 77% ntawm cov neeg Asmeskas yog cov muaj peev xwm tsis txaus cov vitamin D, feem ntau vim tias tsis muaj lub hnub ().
  • Vitamin B12: Cov vev xaib thiab cov neeg tsis noj zaub ua rau muaj peev xwm tsim cov vitamin B12 uas tsis muaj los ntawm kev zam ntawm cov tsiaj. Cov laus yog cov muaj feem yuav muaj kev phom sij vim txo qhov nqus nrog lub hnub nyoog (,).
  • Vitamin A: Cov pluas noj ntawm cov poj niam thiab cov menyuam nyob hauv cov teb chaws vam meej feem ntau tsis muaj cov tshuaj vitamin A () txaus.
  • Hlau: Qhov txaus cov ntxhia no muaj ntau rau cov menyuam preschool, poj niam ua poj niam me nyuam thiab txiv neej (,).
  • Calcium: Ze rau 22% thiab 10% ntawm tus txiv neej thiab poj niam hnub nyoog tshaj 50, raws li, tsis tas yuav muaj cov calcium ().

Cov phiajcim, cov tsos mob thiab cov mob ntev ntev ntawm cov tsis zoo yog nyob ntawm txhua qhov khoom noj khoom haus tab sis tuaj yeem cuam tshuam rau kev ua haujlwm zoo ntawm koj lub cev thiab kev noj qab haus huv.

Toom Kev lom zem

Micronutrient toxicities muaj tsawg dua li qhov tsis muaj.

Lawv feem ntau tshwm sim nrog cov koob tshuaj ntau ntawm cov rog-soluble vitamins A, D, E thiab K vim cov khoom noj no tuaj yeem khaws cia rau hauv koj lub siab thiab cov nqaij rog. Lawv yuav tsis tawm ntawm koj lub cev xws li cov vitamins dej-soluble.

Micronutrient toxicity feem ntau yog txhim kho los ntawm kev ntxiv nrog ntau dhau - tsis tshua muaj los ntawm cov khoom noj khoom haus. Cov cim thiab cov tsos mob ntawm kev mob toxicity sib txawv raws li cov khoom noj khoom haus.

Nws yog ib qho tseem ceeb kom nco ntsoov tias kev noj haus ntau dhau ntawm qee yam as-ham tuaj yeem ua rau muaj kev phom sij txawm tias nws tsis ua rau kom dhau cov tsos mob lom.

Ib txoj kev tshawb nrhiav ntau dua 18,000 cov neeg uas muaj kev pheej hmoo siab ntsws mob ntsws vim yog kev haus luam yeeb yav dhau los lossis raug asbestos. Cov pab pawg cuam tshuam tau txais ob hom vitamin A - 30 mg ntawm beta-carotene thiab 25,000 IU ntawm retinyl palmitate ib hnub ().

Qhov kev sim ntawd tau nres ua ntej lub sijhawm thaum pawg pab cuam pom tias 28% feem ntau ntawm kev mob qog thiab 17% muaj kev tuag ntau dua 11 xyoos piv rau pawg tswj hwm ().

Micronutrient Cov Khoom Noj

Txoj kev nyab xeeb thiab ua tau zoo tshaj plaws kom tau txais cov vitamins thiab ntxhia pob zeb zoo li yog los ntawm cov khoom noj khoom haus (,).

Cov kev tshawb fawb ntxiv yog xav tau kom nkag siab ntev txog qhov cuam tshuam ntev ntev ntawm qhov muaj tshuaj lom thiab tshuaj ntxiv.

Txawm li cas los xij, tib neeg muaj kev pheej hmoo ntawm qee yam kev noj zaub mov tsis zoo yuav tau txais txiaj ntsig los ntawm kev noj tshuaj pab nyob rau hauv kev saib xyuas ntawm tus kws kho mob.

Yog tias koj xav nyob hauv kev noj tshuaj micronutrient, nrhiav cov khoom muaj ntawv pov thawj los ntawm lwm tus. Tshwj tsis yog hais los ntawm tus kws kho mob, nco ntsoov zam zam cov khoom uas muaj "super" lossis "mega" koob ntawm cov khoom noj kom zoo.

Ntsiab lus

Txij li thaum koj lub cev xav tau cov tshuaj micronutrients hauv cov nyiaj tshwj xeeb, qhov tsis txaus thiab nyob ntawm ib qho kev noj zaub mov twg tuaj yeem ua rau muaj teeb meem tsis zoo. Yog tias koj muaj mob txaus ntshai, nrog koj tus kws kho mob tham ua ntej pib cov tshuaj noj.

Rau hauv qab Kab

Lo lus micronutrients yog hais txog cov vitamins thiab cov zaub mov, uas tuaj yeem muab faib ua macrominerals, kab kawm me me thiab dej- thiab cov vitamins-fat-soluble vitamins.

Cov vitamins yog qhov xav tau rau lub zog tsim, kev tiv thaiv kab mob, ntshav txhaws thiab lwm yam haujlwm thaum cov zaub mov tau txais txiaj ntsig kev loj hlob, pob txha noj qab haus huv, dej txaus thiab lwm yam txheej txheem.

Txhawm rau kom tau txais cov tshuaj micronutrients txaus, tsom rau kev yoo mov uas muaj ntau yam zaub mov.

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