Cov zaub mov, zoo li cov vitamins, yog qhov tsim nyog rau txoj hauj lwm zoo ntawm peb lub cev. Koj puas tau pom cov lus qhia txog cov zaub mov koj lub neej tag nrho, tab sis dab tsi ua cov minerals ua li cas? Yuav ua li cas yog tias koj tsis txaus? Vim tias peb tab tom kawm tias ib hnub multivitamin tsis yog qhov zoo tshaj plaws kom tau ntau cov minerals, peb saib cov khoom noj uas muaj cov kev pabcuam tseem ceeb, thiab cov teeb meem uas muaj feem rau qhov tsis muaj teebmeem lossis ntau dhau.
Peb yuav pib los ntawm kev piav qhia qhov txawv ntawm "cov" minerals thiab "trace" minerals, thiab saib xyuas qhov tseem ceeb ntawm cov tshuaj calcium, chloride, magnesium, phosphorus, potassium, thiab sodium rau lub cev noj qab nyob zoo.
1 - Feem ntau cov Minerals Peb Lub Cev Xav Tau
Feem ntau peb xa cov minerals tawm ua cov zaub mov loj loj los sis cov kab tsis muaj zog. Lub rau cov pob zeb loj yog cov uas muaj nyob rau hauv peb lub cev hauv cov nqi ntau tshaj. Thaum nws tawm los rau kev noj qab haus huv thiab lub cev tsis muaj zog, kev noj haus cov zaub mov muaj me ntsis raws li ib qho tseem ceeb raws li cov vitamins. Lawv tsim nyog rau ntau txoj hauv kev hauv koj lub cev, tshwj xeeb tshaj yog cov dej sib luag, kev kho cov pob txha thiab cov hniav, cov nqaij leeg qis, thiab kev ua haujlwm ntawm lub paj hlwb.
Rau qhov feem ntau, nws tsis yog yooj yim kom tau txais cov nyiaj ntawm cov zaub mov no txaus los ntawm cov khoom noj uas koj noj, thiab ntev li ntev tau koj noj cov zaub mov kom zoo, koj yuav tsum tau txaus rau tag nrho cov ntawm cov khoom siv tseem ceeb no kom txaus. Hais tias, muaj kev mob nkeeg thiab lwm cov tshuaj uas ua rau ib tus tsis muaj peev xwm lossis ntau dhau ntawm cov ntxhia. Feem ntau cov minerals no kuj yog muag raws li kev noj haus tshuaj, tab sis vim yog muaj teeb meem nrog kev tshaj, yuav tsum tsuas yog coj los ntawm tus kws kho mob cov kev taw qhia.
Cov zaub mov loj muaj xws li:
- Calcium
- Tshuaj Chloride
- Magnesium
- Phosphorus
- Tshuaj Ntshaw
- Sodium
Cia peb saib txhua yam ntawm cov zaub mov loj no rau ntau yam, xws li lawv ua dab tsi hauv koj lub cev, thiab seb koj yuav tsum tau noj dab tsi thiaj li yuav tsum tau noj kom txaus.
2 - Calcium
Calcium yog qhov zoo tshaj plaws paub txog kev tiv thaiv kab mob hauv qhov ncauj, tab sis nws yog tsim nyog rau ntau ntau tshaj cov pob txha thiab cov hniav. Koj lub cev tseem xav tau cov tshuaj calcium uas rau cov ntshav khov thiab ua rau lub cev muaj zog thiab cov leeg ua haujlwm.
Feem ntau, kev noj zaub mov zoo nrog rau kev noj cov calcium. Cov neeg uas muaj ib co mob, tab sis, xws li kev mob plab chiv kab mob yuav tsis nqus txaus cov kab no. Cov neeg uas muaj corticosteroids rau kev kho mob rau lub cev los yog mob ntsws asymma kuj zoo li tsis muaj calcium txaus. Tsis tas li, cov neeg uas muaj kev tsis haum mis nyuj los yog lactose intolerance yuav tsum xyuas kom lawv tau txais calcium los ntawm lwm cov khoom noj.
Calcium nyob hauv qhov ntau tshaj plaws hauv cov khoom siv mis, xws li mis nyuj, cheese, thiab yogurt. Tab sis yog tias koj tsis yog haus cov kua mis, muaj ntau cov khoom noj uas muaj calcium. Calcium tseem muaj nyob hauv cov txiv ntseej, zaub zaub ntsuab, thiab cov zaub mov muaj zog xws li cereal breakfast.
Calcium tshuaj yog ib qho ntawm cov khoom noj haus zoo tshaj plaws thiab tej zaum yuav pom zoo rau qee cov neeg, tshwj xeeb tshaj yog postmenopausal cov poj niam. Tab sis nws yog ib qho tseem ceeb uas koj nrog koj tus kws kho mob tham, vim tias cov qib siab ua rau tuaj yeem tsim teeb meem xws li mob pob raum mob. Kev pabcuam tsis pom zoo rau cov neeg uas muaj qee yam mob, thiab lawv kuj tuaj yeem ua nrog rau qee cov tshuaj.
3 - tshuaj dawb
Chloride yog ib qho tseem ceeb heev ntxhia. Koj lub cev xav tau nws los tsim kev mob plab thiab nws muaj nyob rau sab nraud ntawm cov kua hauv cov kua hauv lub hlwb. Qhov tseeb, chloride ua hauj lwm ua ke nrog sodium los pab kom koj lub cev muaj zog nyob hauv kev tshuav.
Dietary chloride nyob hauv lub rooj ntsev (sodium chloride) thiab ntau cov zaub, nrog rau celery thiab txiv lws suav. Muaj qee yam tsis tsim nyog siv tshuaj chloride.
4 - Magnesium
Magnesium yog qhov tsim nyog rau biochemical functions uas tswj ntau yam hauv koj lub cev, nrog rau cov nqaij leeg thiab cov paj hlwb impulses. Nws tseem yog qhov tsim nyog rau kev tswj ntshav qab zib, kev tswj hwm ntawm ntshav, thiab tswj kom muaj kev noj qab haus huv muaj zog.
Magnesium deficiency yog tsis tshua muaj tshwm sim, tiam sis tej yam kev mob nkeeg yuav ua rau tus neeg qis qis dua. Kev mob nyhav xws li Crohn's disease thiab kab mob celiac, haus cawv, thiab ntshav qab zib yuav ua rau muaj kev tsis txaus. Qee cov tshuaj (xws li cov tshuaj tua kab mob thiab cov tshuaj diuretics) kuj tuaj yeem ua rau lub cev tsis tiav.
Cov tsos mob ntawm magnesium deficiency yuav tsis xis nyob thiab tej zaum yuav muaj qaug zog, tsis muaj zog, ua tsis taus pa lossis tingling ntawm koj ob txhais caj npab thiab ob txhais ceg, nqaij leeg, thiab lub plawv tsis txawv txav. Lawm magnesium deficiency kuj tuaj yeem ua rau tsis zoo nyob hauv calcium thiab potassium zoo li.
Magnesium muaj nyob hauv cov txiv ntseej, noob, cov qoob loo, cov khoom qab zib thiab cov zaub ntsuab ntsuab. Nws tseem pom muaj nyob rau hauv yogurt, ntses liab ntses, muaj pluas tshais cereal, bananas, thiab qos yaj ywm.
Txawm hais tias magnesium deficiency tshwm tsawg, cov tshuaj magnesium yog ib qho uas haum thiab feem ntau yog cov tshuaj calcium. Cov tshuaj Magnesium tau qee zaum raug pom zoo rau kev tiv thaiv ntawm yoov los yog kev pabcuam ntawm kev ntxhov siab me, tabsis qhov tseemceeb, nws tseem ceeb nrog koj tus kws khomob tham ua ntej.
Txawm tias magnesium tsis muaj peev xwm ua tau rau cov tsos mob, tau ntau magnesium (feem ntau los ntawm kev tshuaj) yuav ua rau xeev siab, raws plab, hloov hauv kev puas hlwb, thiab lwm yam mob tshwm sim.
5 - Phosphorus
Phosphorus yog ib qho tseem ceeb rau kev txhim kho pob txha thiab kev ua haujlwm ntawm tes. Nws ua hauj lwm nrog rau cov vitamins B-kom hloov cov khoom noj uas koj noj rau hauv lub zog uas koj lub cev xav tau rau tag nrho koj cov dej num txhua hnub. Nws muab cia rau hauv cov pob txha.
Ib qho tsis tiav ntawm phosphorus yog cov tsis tshua muaj tshwm sim, thiab feem ntau yog txuam nrog tshuaj xws li tshuaj calcium carbonate thiab antacids. Ib qho tsis muaj zog txaus ua rau cov tsos mob tshwm sim tsis tshua muaj, thiab feem ntau tsuas tshwm sim nrog huab nais maum heev.
Phosphorus muaj nyob hauv cov khoom noj uas muaj protein ntau xws li nqaij, txiv ntseej, noob, thiab legumes.
Kev noj tshuaj phosphorus no tsis tsim nyog, thiab, hauv qhov sib piv, tus nqi ntau ntawm phosphorus yog qhov ua tau txuas mus rau kev pheej hmoo siab tuag feem ntau. Phosphorus toxicity (phosphorus ntau dhau) tsis tshua muaj heev, tab sis tau pom muaj mob xws li mob hnyav loj heev.
6 - Cov tshuaj yaj yeeb
Yuav tsum siv cov tshuaj qaug dej qis rau cov kev ua haujlwm hauv lub cev muaj zog, cov nqaij qis, thiab muaj peev xwm ua tau rau koj txoj kev noj qab haus huv. Cov theem ntawm cov kua qaub (Potassium) kuj tseem ceeb heev rau kev tswj lub plawv dhia, thiab ib qho tsis muaj peev xwm lossis ntau dhau ntawm cov pob zeb no yuav ua rau lub neej tsis muaj teeb meem los ntawm kev ua pa lossis ua pa tsis ua haujlwm.
Cov tshuaj kua qaub no muaj nyob rau hauv cov kua hauv koj lub hlwb ces nws tseem ceeb rau kev haus dej hauv koj lub cev. Cov tshuaj yaj yeeb tuaj yeem tiv thaiv qhov feem ntawm ntsev ntawm ntshav siab.
Yog ib qho siab lossis qis qis ntawm cov poov tshuaj yuav ua rau muaj teeb meem. Tus kab mob qis tsis txaus (hypokalemia) tuaj yeem ua rau muaj kev puas tsuaj loj heev, thiab feem ntau yuav tsum siv tshuaj tua kab mob hauv lub ICU yog tias qis heev. Ib qho tshuaj kom phais siab (hyperkalemia) kuj tuaj yeem ua rau lub plawv dhia plawv tsis zoo.
Cov khoom noj muaj nplua nuj muaj xws li txiv hmab txiv ntoo thiab zaub (xws li txiv tsawb thiab qos yaj ywm), thiab cov khoom qab zib, mis nyuj, txiv ntseej, thiab nqaij. Tej zaum koj tuaj yeem nrhiav tau cov tshuaj qej (potassium), tab sis tsis txhob siv lawv yam tsis tau nrog koj tus kws kho mob ua ntej.
Nrog rau kab mob hauv lub raum, tej zaum yuav tsum tau soj ntsuam seb puas muaj potassium thiab qis-potassium noj haus.
7 - Sodium
Sodium ua haujlwm nrog chloride kom muaj dej txaus sab nraud lub hlwb. Sodium kom tsawg yog qhov tseem ceeb rau kev tswj ntshav siab. Sodium deficiency tsawg, thiab qhov tseeb, kev noj tshuaj sodium ntau yog qhov teeb meem ntau dua. Noj ntsev ntau heev yuav tsum nce ntshav siab rau qee cov neeg.
Sodium yog pom nrog chloride nyob rau hauv lub rooj ntsev thiab nws yog ib txwm pom nyob rau hauv me me nyob rau hauv ntau yam khoom noj. Tab sis, feem ntau yog ntsev los ntawm cov khoom noj uas muaj ntsev los yog cov khoom txuag tau nrog sodium.
Cov kab hauv qab ntawm 6 Feem ntau cov Minerals
Lub 6 qhov loj cov zaub mov nyob ntawm no yog ib qho tseem ceeb rau kev noj qab haus huv lub cev xws li ntawm cov nqaij leeg (nrog rau lub plawv mob), ua kom dej txaus, ua haujlwm rau lub cev. Kev noj zaub mov zoo yuav muab cov tshuaj minerals txaus, tab sis qee cov tshuaj thiab kev kho mob muaj peev xwm ua rau ib qho tsis muaj peev xwm lossis ntau dhau. Qhov no tau sau nrog feem ntau cov potassium, uas tuaj yeem ua rau muaj kev puas siab ntsws plawv vim muaj qis lossis theem siab.
Qhov zoo, yog tias koj muaj mob (lossis noj tshuaj) uas yog qhov koj paub tias koj yog ib qho tsis muaj peev xwm lossis ntau tshaj ntawm cov tshuaj minerals, koj tus kws kho mob yuav tsum ua kom paub txog qhov no thiab ua cov kev kuaj ntshav kuaj koj cov qib.
> Qhov chaw:
> Linus Pauling Institute Micronutrient Information Center, Oregon State University. "Phosphorus."
> Linus Pauling Institute Micronutrient Information Center, Oregon State University. "Poov tshuaj."
> Linus Pauling Institute Micronutrient Information Center, Oregon State University. "Sodium (Chloride)."
> Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws, Chaw Ua Haujlwm Kev Noj Haus Daj. "Calcium Dietary Supplement Fact Sheet."
> Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws, Chaw Ua Haujlwm Kev Noj Haus Daj. "Magnesium Dietary Supplement Fact Sheet."