Zakudya Zofunikira

Zamkati

• Mitundu yazakudya zofunikira
• Zitsanzo za michere yofunikira

Pulogalamu yazakudya zofunikira Ndizofunikira kuti thupi ligwire bwino ntchito, zomwe sizingapangidwe mwathupi koma zimayenera kuperekedwa kudzera mchakudya.

Mitundu iyi yazakudya zazikulu zimasiyanasiyana malinga ndi mitundu, koma mwamwayi Amafunika pang'ono pang'ono ndipo thupi limasunga nthawi yayitaliChifukwa chake, zizindikilo zakusowa kwake zimangowonekera pakapita nthawi yayitali.

M'malo mwake, zina mwa michere iyi imatha kukhala yopanda thanzi (monga hypervitaminosis kapena mavitamini owonjezera). Zina, kumbali inayo, zimatha kumeza momwe angafunire popanda kuwononga chilichonse.

• Yang'anirani: Zitsanzo za michere ya Organic ndi Inorganic

Mitundu yazakudya zofunikira

Zina mwazinthuzi zimadziwika kuti zofunika za munthu:

• Mavitamini. Izi zophatikizika kwambiri zimalimbikitsa magwiridwe antchito amthupi, kukhala owongolera, oyambitsa kapena oletsa njira zina, zomwe zimatha kuyambira pamiyeso (homeostasis) mpaka chitetezo cha mthupi.
• Mchere. Zinthu zachilengedwe, nthawi zambiri zimakhala zolimba kapena zazitsulo, zomwe ndizofunikira kupanga zinthu zina kapena kuwongolera njira zolumikizidwa, koposa zonse, ndi magetsi ndi pH ya chamoyo.
• Amino zidulo. Mamolekyu amtunduwu amapangidwa ndi kapangidwe kake (amino terminal ndi hydroxyl ina kumapeto kwawo) komwe amakhala ngati zidutswa zofunika kwambiri zomwe amapangira mapuloteni monga ma enzyme kapena ziwalo.
• Mafuta acids. Mafuta osasamalidwa amtundu wa biomolecule (mafuta), ndiye kuti, nthawi zonse amakhala amadzimadzi (mafuta) omwe amapangidwa ndi maunyolo ataliatali a kaboni ndi zinthu zina. Amafunika monga maziko a kaphatikizidwe ka mitundu yonse yamafuta achiwiri omwe amafunikira pamagetsi.

Zina mwazomwe zimafunikira pamoyo wawo wonse, ndipo zina monga histidine (amino acid) zimangofunika pakadali mwana. Mwamwayi, zonsezi zitha kupezeka kudzera pachakudya.

Zitsanzo za michere yofunikira

1. Alpha-linoleic asidi. Omwe amadziwika kuti omega-3 ndi polyunsaturated fatty acid, gawo limodzi mwazomera zambiri zamasamba. Itha kupezeka kudzera pakudya mbewu za fulakesi, mafuta a chiwindi, nsomba zambiri zamtambo (tuna, bonito, hering'i) kapena zowonjezera zakudya, pakati pa ena.
2. Linoleic asidi. Sitiyenera kusokonezedwa ndi yapita: mafuta a polyunsaturated acid amatchedwa omega-6 ndipo amatsitsa mwamphamvu omwe amatchedwa "oyipa" cholesterols, ndiye kuti, mafuta okhutira komanso opitilira muyeso. Imakwaniritsa ntchito za lipolysis, kuchuluka kwa minofu, kuteteza khansa ndi malamulo amadzimadzi. Itha kudyedwa kudzera pamafuta azitona, avocado, mazira, tirigu wathunthu, walnuts, mtedza wa paini, canola, linseed, chimanga kapena mafuta a mpendadzuwa, pakati pa ena.
3. Phenylalanine. Chimodzi mwazida 9 zofunika za amino acid m'thupi la munthu, chofunikira pakupanga zambiri michere komanso mapuloteni ofunikira. Kugwiritsa ntchito kwake mopitilira muyeso kumatha kubweretsa vuto, ndipo ndizotheka kuti mupeze poyamwa Zakudya zomanga thupi zomanga thupi: nyama yofiira, nsomba, mazira, mkaka, katsitsumzukwa, nandolo, soya ndi chiponde, pakati pa ena.
4. Mbiri. Ichi ndi amino acid wofunikira kwa nyama (popeza bowa, mabakiteriya ndipo zomerazo zimatha kuziphatikiza) zimakwaniritsa ntchito zofunika pakukula ndi kukonza matupi athanzi, komanso myelin yomwe imakhudza ma cell amitsempha. Amapezeka muzakudya za mkaka, nkhuku, nsomba, nyama ndipo nthawi zambiri amagwiritsidwa ntchito pakakhala poizoni wa heavy metal.
5. Yesani. Chinanso chofunika cha amino acid m'thupi la munthu, ndikofunikira kutulutsa serotonin, a chopatsirana kuchita nawo tulo ndi malingaliro okondweretsa. Kuperewera kwake mthupi kumalumikizidwa ndimavuto, nkhawa kapena kusowa tulo. Amapezeka m'mazira, mkaka, mbewu zonse, phala, zipatso, nandolo, mbewu za mpendadzuwa, ndi nthochi, pakati pa ena.
6.  Lysine. Amino acid ofunikira omwe amapezeka m'mapuloteni ambiri, ofunikira zinyama zonse, omwe sangathe kuzipanga okha. Ndikofunikira pakupanga ma molekyulu a hydrogen bond ndi catalysis. Amapezeka mu quinoa, nyemba za soya, nyemba, mphodza, watercress, ndi nyemba za carob, pakati pazomera zina.
7. Valine. Chimodzi mwazinthu zisanu ndi zinayi zofunika kwambiri za amino acid m'thupi la munthu, chofunikira pakupangika kwa minofu yamphamvu, komwe imagwira ntchito ngati mphamvu pakagwa nkhawa ndikukhala ndi nitrogen yoyenera. Amapezeka ndi kudya nthochi, kanyumba tchizi, chokoleti, zipatso zofiira ndi zonunkhira pang'ono.
8. Folic acid. Wodziwika kuti vitamini B9, ndikofunikira m'thupi la munthu kuti apange zomanga thupi zomanga thupi komanso hemoglobin, chinthu chomwe chimalola kuti oxygen izinyamula m'magazi. Amapezeka mu nyemba (nsawawa, mphodza, pakati pa ena), masamba obiriwira (sipinachi), mu nandolo, nyemba, mtedza ndi chimanga.
9. Pantothenic asidi. Amatchedwanso vitamini B5, ndimadzi osungunuka m'madzi ofunikira kwambiri pama metabolism ndi kaphatikizidwe ka chakudya, mapuloteni, ndi mafuta. Mwamwayi, mavitamini awa amapezeka pang'ono pafupifupi muzakudya zonse, ngakhale ali ochuluka kwambiri mu mbewu zonse, nyemba, yisiti ya mowa, odzola achifumu, mazira ndi nyama.
10. Thiamine. Vitamini B1, gawo la vitamini B zovuta, imasungunuka m'madzi ndipo imasungunuka mowa, ndikofunikira pazakudya zatsiku ndi tsiku za pafupifupi zinyama zonse. Mayamwidwe ake amapezeka m'matumbo ang'onoang'ono, omwe amalimbikitsidwa ndi vitamini C ndi folic acid, koma amaletsa kupezeka kwa mowa wa ethyl. Amapezeka mu nyemba, yisiti, mbewu zonse, chimanga, mtedza, mazira, nyama yofiira, mbatata, nthangala za sesame, pakati pa ena.
11. Riboflavin. Vitamini wina wa B complex, B2. Ili m'gulu la mitundu yonyezimira yachikasu yotchedwa ma flavour, yomwe imapezeka kwambiri mumkaka, tchizi, nyemba zamasamba, masamba obiriwira obiriwira komanso ziweto zanyama. Ndikofunikira pakhungu, khungu lamaso ndi mamina amthupi.
12. Phiri. Chomera chofunikira ichi, sungunuka m'madziNthawi zambiri amakhala m'magulu ndi mavitamini a B. Ndimomwe amatsogolera ma neurotransmitters omwe amachititsa kukumbukira komanso kulumikizana kwa minofu, komanso kaphatikizidwe kazipangizo zama cell. Itha kudyedwa ndi mazira, ziweto, cod, nkhuku yopanda khungu, zipatso za mphesa, quinoa, tofu, nyemba zofiira, mtedza kapena ma almond, pakati pa ena.
13. Vitamini D.. Amadziwika kuti calciferol kapena antirachitic, ndi omwe amayang'anira kuwunika kwa mafupa, kuwongolera phosphorous ndi calcium m'magazi, mwazinthu zina zofunika. Kuchepa kwake kumalumikizidwa ndi kufooka kwa mafupa ndi matumbo, ndipo odyetsa nyama nthawi zambiri amadziwitsidwa za kusowa kwa zakudya. Amapezeka mumkaka wokhala ndi mipanda yolimba, bowa kapena bowa, msuzi wa soya komanso tirigu wopindulitsa, koma amathanso kupangika pang'ono pokha kudzera pakhungu padzuwa.
14. Vitamini E. Antioxidant yamphamvu, yomwe ndi gawo lalikulu la magazi a hemoglobin, imapezeka muzakudya zambiri zopangidwa ndi mbewu, monga mtedza, maamondi, sipinachi, broccoli, nyongolosi ya tirigu, yisiti ya brewer, komanso mafuta azamasamba monga mpendadzuwa, sesame, kapena maolivi .
15. Vitamini K. Amadziwika kuti phytomenadione, ndi anti-hemorrhagic vitamini, chifukwa ndizofunikira kwambiri pakugwetsa magazi. Zimalimbikitsanso kuti pakhale maselo ofiira ofiira, omwe amachulukitsa mayendedwe amwazi. Kusapezeka kwake mthupi ndikosowa, chifukwa kumatha kupangidwa ndi mabakiteriya ena m'matumbo mwa munthu, koma amathanso kuphatikizidwa ndikumenya masamba obiriwira obiriwira.
16. B12 mavitamini. Amatchedwa kuti cobalamin, popeza ili ndi masamba a cobalt, ndi vitamini yofunikira pakugwira ntchito kwa ubongo ndi dongosolo lamanjenje, komanso pakupanga magazi ndi mapuloteni ofunikira. Palibe bowa, chomera kapena nyama zomwe zingapangitse mavitamini awa: mabakiteriya okha ndi archaebacteria omwe angathe, chifukwa chake anthu ayenera kuwalandira kuchokera kubakiteriya m'matumbo awo kapena pakulowetsedwa kwa nyama yanyama.
17. Potaziyamu. Kum'mawa mankhwala amafotokozera Ndi chitsulo chosakanikirana kwambiri cha alkali, chomwe chimapezeka m'madzi amchere, komanso chofunikira pakuwongolera magetsi ambiri mthupi la munthu, komanso kukhazikika kwa RNA ndi DNA. Ndiwotheka ndi zipatso (nthochi, avocado, apurikoti, chitumbuwa, maula, ndi zina) ndi masamba (karoti, broccoli, beet, biringanya, kolifulawa).
18. Chitsulo. Chida china chachitsulo, chomwe chimapezeka kwambiri padziko lapansi, chomwe kufunika kwake mthupi la munthu ndichofunikira, ngakhale pang'ono. Magulu azitsulo amakhudzanso magazi oxygenation, komanso ma cell angapo am'magazi. Itha kupezeka pogwiritsa ntchito nyama yofiira, mbewu za mpendadzuwa, pistachios, pakati pa ena.
19. Retinol. Umu ndi momwe vitamini A amatchulidwira, yofunikira pakuwunika, khungu ndi mamina, chitetezo cha mthupi, kukula kwa embryonic komanso kukula. Amasungidwa m'chiwindi ndipo amapangidwa kuchokera ku beta-carotene yomwe ilipo kaloti, broccoli, sipinachi, maungu, mazira, mapichesi, chiwindi cha nyama ndi nandolo, pakati pa ena.
20. Calcium. Chofunikira pakuchulukitsa mafupa ndi mano, zomwe zimawapatsa mphamvu, komanso ntchito zina zamagetsi, monga kuyendetsa khungu. Calcium imatha kumwa mkaka ndi zotengera zake, m'masamba obiriwira (sipinachi, katsitsumzukwa), komanso tiyi wobiriwira kapena yerba mate, mwa zakudya zina.

Itha kukutumikirani: Zitsanzo za Macronutrients ndi Micronutrients