Amanzi empilweni! Esikhathini esilinganisweni sezingxenye zamaminerali, yiziphi abesifazane nabesifazane abakhulelwe okufanele bathole, indima enhle idlala ngamanzi amaminerali.
Esitokisini ngasinye somzimba kukhona ama-salts amaminerali ahlakazwayo akha ama-electrolyte, izinga kanye nokuhlushwa kwalo okubheka ukusebenza kwawo okufanele futhi kuqinisekiswe ukuthi kuqhubeka izinqubo zokuxuba umzimba.
Siphuza amanzi ukuze sikhiphe ukoma, kepha amanzi akugcini nje ukucima ukoma, kodwa kuyisici esibalulekile, ukunikeza izakhi eziningi ezidingekayo ukuze kugcinwe izinga elifanele lama electrolyte. Ngakho-ke, uma uphuza amanzi udinga ukunakekelwa kokubunjwa kwamaminerali, ngoba inquma imiphumela yempilo emzimbeni.
Indima yezingxenye zamaminerali
Ngakho-ke yini ewusizo kakhulu kula manzi ukusiza ngempela omama nabasemakhaya abakhulelwe. Yiqiniso, ngaphezu kokuhlanzeka okuyisisekelo, okuqukethwe kwezingxenye zamaminerali kubalulekile, okungasiza ekuhlangabezaneni nesidingo esikhulayo kubo kule nkathi ethile yobomi besifazane.
Amanzi amaminerali angaqukatha amaminerali amaningi, kodwa okubaluleke kunazo zonke yizo ezidingeka kakhulu emzimbeni futhi zikhona emanzini amaningi. Lokhu kuhlanganisa i-magnesium, i-calcium, i-sodium ne-iodine. Lezi yizigaba ezine eziyinhloko ezikhona emanzini amaminerali, futhi zithinta kakhulu ekukhulelweni futhi zenza intuthuko efanele ye-fetus nengane. Yiqiniso, ezinye, ezifana ne-zinc, i-iron, i-fluorine, ithusi, i-phosphorus, i-potassium, i-selenium, ziyadingeka, kodwa ngeshwa azikho ezanele emanzini amaminerali, ngakho-ke akufanele sithembele kuzo.
Iyini i-magnesium esetshenziselwa? I-Magnesium iqhaza ezingaphezu kwengxenye yezinqubo ezingu-600 zezinto eziphilayo eziqhubekayo emzimbeni wethu futhi uma engekho, khona-ke umsebenzi othile ohlelwe ngokuhlanganyela kwawo uphazamiseka. Lokhu kungaba, isibonelo, izimpande ze-muscle, futhi, uma kuziwa emzimbeni wesisu, kuvela ekukhipha isisu nokubeletha kokuqala. Ngisho nokuphuza ngokweqile ikhofi, okususa i-magnesium emzimbeni, ingaba yimbangela. I-magnesium ihileleke kakhulu ekwakhiweni kwe-cortex yesikhumba ngesikhathi sokuthuthukiswa kwe-intrauterine, nokuntuleka kwayo kungabangela ukukhubazeka engqondweni yengane yesikhathi esizayo.
Nsuku zonke sidinga isilinganiso esingaba ngu-300 mg we-magnesium, kanti nakwabesifazane ngesikhathi sokukhulelwa, isidingo senyuka okungenani amaphesenti angu-50 - kufika ku-450 mg, ngakho-ke sicela usebenzise amanzi amaminerali aqukethe i-magnesium. I-magnesium, equkethwe emanzini, ibanjwe umuntu ngokushesha futhi iningi kakhulu kunelo lonke i-magnesium enikezwa ukudla.
Ingxenye yesibili ebaluleke kakhulu yamaminerali yilezi zinhlobo ze-calcium, okudingeka kakhulu ekwakheni isitho esisha esiswini esibelethweni. Akuyona nje isakhiwo esiyisisekelo samathambo, kodwa futhi sihlanganyela ekudluliseni imizwa ye-bioelectric inqubo yokwakhiwa komzimba wengane. Ukuntuleka kwayo kubangelwa ukuphefumula kwamathambo, okuyinto ebonakala ngesikhathi esilandelayo kanye neziqu, ezingabonakala kakhulu ekuqaleni kwezingane. Ngokuvamile kulaba besifazane ngesikhathi sokukhulelwa, imiphumela yokudla okuphansi kwe-calcium ibonakala ngendlela yama-caries namazinyo asozini, ngoba umzimba udonsela i-calcium ezitolo zazo ukuze uhlangabezane nezidingo ezengeziwe, hhayi kuphela ngenxa yokuvela kwenyama entsha, kodwa futhi nokugeleza kahle kwezinqubo ze-metabolic emzimbeni womama . I-calcium nayo iyadingeka ekwenzeni i-blood clotting, inomthelela wokuvimbela futhi olwa nokuvuvukala.
Isidingo somzimba isilinganiso se-calcium singama-600 kuya ku-1200 mg ngosuku, kodwa ngesikhathi sokukhulelwa, isidingo sayo senyuke sibe ngu-2000 mg. Ukudla okuvamile, ngeshwa, akukwazi ukuhlangabezana ngokugcwele nezidingo zalo, okubangelwa izifo eziningi kanye nokuphazamiseka okubangelwa ukuntuleka kwe-calcium. Ukwehla kwenyuka kwabesifazane ngesikhathi sokukhulelwa, ngakho kubaluleke kakhulu ukuphuza amanzi nge-calcium ephezulu. Ukwehla kwe-calcium emanzini kuphezulu kakhulu ngakho-ke kubaluleke kakhulu kubesifazane abangathandi noma abangakwazi ukuphuza ubisi. Ngakho-ke, kungenzeka ukuba unikeze inani elidingekayo laleli nsimu emzimbeni, okudingeka umntwana adinge kakhulu.
Esinye isici esidingekayo emzimbeni yi-sodium, evame ukuboniswa ngombono wamanga njengento eyingozi empilweni. Kukhona usongo lokunyuka kwengcindezi yegazi ngokusetshenziswa ngokweqile, kodwa lokhu kungenzeka ukuthi ingxabano ekuphakamiseni abathengi ukuthi kufanele uphuze amanzi ngokuqukethwe okungaphansi kuka-20 mg we-sodium ngetitha ngalinye. Lokhu kungqubuzana okungenangqondo, ngoba inani elingaphezulu ngokweqile le-sodium emzimbeni lingabangelwa nje kuphela ukusetshenziswa kwamanzi amaminerali, kodwa futhi nokudla okusawoti, ukudla okusemathinini kanye nesinkwa. Izingcezu ezimbili ze-sausage noma isinkwa sesinkwa ziqukethe i-sodium engaphezulu kune-litre yamanzi amaminerali.
Kuyiqiniso nokuthi i-sodium iyinxenye ebaluleke kakhulu futhi edingekile ye-electrolytes emangqamuzaneni ethu, ngaphandle kokuthi umzimba wethu awukwazi ukusebenza kahle. Ilawula ukulinganisela kwamanzi-electrolyte, futhi kanye ne-potassium kudala ipompo okuthiwa i-soda-potassium, ehlinzeka izakhi kumaseli ngabanye. Ukuntuleka kwezinga elifanele le-sodium kubangela ubuthakathaka emzimbeni. Futhi lapha okuyisisekelo salolu daba lusekelwe - akunakwenzeka kakhulu, futhi akuncane kakhulu ukudla i-sodium. Ngokwesilinganiso, umuntu udla cishe amagremu angu-14 kasawoti, okungama-8 amagremu, noma u-8000 mg we-sodium, kanye nama-gramu angu-4 kuphela, noma u-4000 mg, okwanele. Ngezinye izikhathi kwenzeka ukuthi bakhulelwe, banakekele impilo yabo, banciphise uketshezi okwedlulele ketshezi, futhi kwezinye izimo bazizwa bebuthakathaka. Lokhu kubonakala ikakhulukazi eshisayo, lapho i-sodium isuliwe emzimbeni, khona-ke kufanelekile ukuphuza amanzi amaminerali ukugcwalisa izimpahla.
Ngisho nasendabeni ye-hypertension, abesifazane abakhulelwe akudingeki ukuba banciphise kakhulu uketshezi kasawoti, ngoba ukungabi khona kwawo kungase kwandezwe yi-hypovolemia futhi, okwesibili, kuphazamise ukugeleza kwegazi esibelethweni. Amanzi amaningi amaningi aqukethe amaminerali azuzisa kakhulu, afana ne-magnesium ne-calcium, aqukethe kufika ku-200 mg we-sodium litre. Noma kunjalo, kubantu abaqhuba umsebenzi okhuni, abagijimi abenza imithwalo esindayo, kunconywa ukuba baphuze amanzi ngamandla ase-sodium kuze kube ngu-1000 mg ilitha ngalinye.
I-iodine iyinhlangano ebalulekile kakhulu yezinto ezidingekayo ukuze kusetshenziswe kahle umzimba, ikakhulukazi ekuthuthukiseni ingane. Kuhileleka ekwakhiweni kwamahomoni e-thyroid, ebuye aqondise uhlelo lwe-metabolism, uhlelo lwe-nervous and muscular, uhlelo lokujikeleza, futhi ngaphezu kwakho konke, lubangela ukukhula nentuthuko yesizukulwane esincane. Ngeshwa, akuyona into evamile ekudleni kwethu nokusetshenziswa kwayo, ekudleni kuyadingeka ukusebenzisa usawoti odidayo. Ngenxa yokuntuleka kwayo, kunezifo zegciwane le-thyroid elizozibonakalisa emqaleni, ikakhulukazi kwabesifazane.
Isidingo se-iodine kubantu abadala siyi-150 mcg ngosuku, kodwa abesifazane abakhulelwe kufanele bathuthukise ukudla okungu-180 mcg, kanye nomama abahlengikazi kuze kube ngu-200 mcg. Ukudla okuncane kakhulu kwe-iodine kunemiphumela emibi kakhulu, eboniswa ngesimo se-hypothyroidism, ukuphazamiseka kokuzala kanye nokuphuza kwengqondo, i-cretinism, nokwanda kwezingane phakathi kwabantu. Ngakho-ke, naphezu kokuthi isidingo somzimba we-iodine sincane kakhulu, asikwazi ukuyikhathalela le nkinga, lapho oomama nabomama besikhathi esizayo bezingane bezwela kakhulu.