Dinh Duong Va Thuc Pham Nuoc 4565

8/12/2019 Dinh Duong Va Thuc Pham Nuoc 4565

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KHOANG CHA

K hoang chat (mineral ) trong khoa Dinh dng lanhng nguyen to hoa hoc can thiet cho s ton tava phat trien bnh thng cua c the. Khoang chat cotrong thc pham hoac te bao sau khi b ot chay.

Mot so khoang chat can thiet e ieu hoa cac chnang va gop phan cau tao cac kien truc cua c the,phai c cung cap eu an t thc an hang ngay.

Ve phng dien dinh dng, khoang chat c chia ralam hai nhom da theo nhu cau cua c the:

V khoang (macromineral ) hay khoang chat alng, la nhng khoang chat c c the can envi lng kha ln, moi ngay co the tren 250mnh calci , phospho , magnesium va ba chat ienphannatri, clor va kali .

Vi khoang (micromineral ) hay khoang chat vi lng,tuy rat can thiet nhng nhu cau khong nhieu, moingay ch can di 20mg, nh sat, ong, bac, kem,crom, mangan, selen, cobalt, fluor, silic, molybden,bor ...

Khoang chat c ruot non hap thu t thc pham rod tr va lu chuyen trong mau, trong cac te bao.


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Tuy mot phan chat khoang khong dung en co the thai ra theo nc tieu, nhng neu lng chat khoang avao c the qua cao so vi mc yeu cau, viec gi lai chqua lau trong c the se gay ra mot so tac hai.

Noi chung, vai tro cua khoang chat la nh sau: Can cho s tang trng va vng chac cua xng; ieu hoa chuyen hoa he thong tim mach, tieu hoa

cac phan ng hoa hoc. e lam chat xuc tac tao ra cacenzyme . La thanh phan cua chat am, chat beo trong cac mo

te bao. Co tac dung phoi hp vi cacvitamin , hormon trong

cac chc nang cua c the; Gi can bang cac the dch long trong c the.

Cong dung cua khoang chat a c ngi xa biet tva dung e tr benh, mac du ho khong giai thch tai sao.

Trc Cong nguyen, cac thay thuoc Trung Hoa akhuyen benh nhan bu co an rong bien ( seaweed ) cochaiod , cac thay thuoc Hy Lap cho benh nhan thieumau uong nc nhung sat nung.

Ngay nay, ket qua nghien cu khoa hoc a kham phava chng minh c vai tro cua khoang chat. Ngoai ch


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nang dinh dng, moi khoang chat con co nhng vai trkhac na trong c the.

Gan ay nhieu th nghiem cho thay co moi lien hegia khoang chat vi cac benh kinh nien nh benh caohuyet ap, benh gion xng, benh tim mach, tham ch cabenh ung th.

Tuy nhien, viec cung cap qua nhieu khoang chat cho c

the khong phai la ieu tot. Trong thc te, c the khoncan en khoang chat vi lieu lng qua ln. S tac qua lai trong c the cua khoang chat,vitamin , cac chatdinh dng va nhieu chat khac rat phc tap. Cho nemot lng ln cua bat c mot thanh phan nao cunggay ra s mat can bang va can tr s hap thu bn

thng cac chat dinh dng. Hoa Ky, Vien Han lam khoa hoc quo c gia khuye n caoch nen gi mc tieu thu khoang cha t hang ngay nh sauo i vi nhng ngi cao tuoi:

calci (Ca) 800mg phospho (P) 800mgmagnesium (Mg) 350mg sat (Fe) 10mg

kem ( Zn ) 15mg iod (I) 150mcg selen (Se) 70mcg

Vi cac khoang chat khac, vien nay ch a ra nhnc lng ve mc an toan c the vi so lng c hthu. Dung vi lieu lng ln, mot so khoang chat cogay tac hai cho sc khoe. Cach tot nhat e co mot l


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va phai cac khoang can thiet la can oi ba an a dgom nhieu mon an khac nhau.

Trong c the co tren 60 loai khoang chat, nhng chco 20 loai c xem la can thiet. Khoang chat ch chie4% trong lng c the.

CALCI (Ca)C alci la khoang chat co nhieu nhat trong c the,vi 99% tap trung xng va rang. So con lai, tu

ch chiem 1%, hien dien trong cac dch long va cac mobao mem, nhng cung co nhiem vu rat quan trong.

Lngcalci an ong la khoang 900 - 1200g, an baco t hn, khoang 800 - 900g, di ba dang hp chat:citrat, phosphat vacarbonat .

Trong giai oan mang thai, ngi me cung cap cho conkhoang 30gcalci . Trong giai oan cho con bu, moi ngay

ngi me chuyen khoang 250mgcalci vao sa.

Cong dungNhiem vu chnh yeu cuacalci la phoi hp vivitamin

D trong viec cau tao bo xng va ham rang vng chaNgoai ra,calci co cac cong dung sau:


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Khoang chat

Calci (trong mau) giup duy tr huyet ap va nhp timap bnh thng.

Calci co vai tro quan trong trong ong mau, ngannga bang huyet khi mach mau b ton thng.

ieu hoa s co bop cua bap tht, nhat la te batim

Giup hap thuvitamin B12 trong ruot. Ho tr s phat, nhan, va dan truyen tn hieu

than kinh; Calci can trong viec tao ra mot sohormon nh

insulin .Gan ay co y kien cho rangcalci co kha nang bao ve

chong lai nguy c len cn au tim (heart attack ) va ungth ruot gia.

Hap thuS hap thucalci tuy thuoc vao nhu cau cua c the, loai

thc pham va so lngcalci an vao.

a. Ni hap thu

Calci de hoa tan trong dung dchacid nen c hapthu nhieu ta trang, phan au cua ruot non, ni thcpham mi c tieu hoa da day chuyen xuong, coacid cao.


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Thng thng ch t 20 en 30%calci trong thcpham c hap thu ruot roi chuyen sang mau.Calci khong hap thu se c thai ra khoi c the theo phannc tieu va mo hoi.

b. Cac yeu to lam tang hap thu calci Moi trng acid: Tuy theo dangcalci . Dangcarbonat

can moi trng chua, nen khi dung them vao ba a

th de hap thu v da day co nhieuacid ; Dangcitrat de hoa tan, khong can chat chua nen dung luc ocung c.

S van ong cua c the cung lam tang mc hathu.

Khi ay uvitamin D do thc pham cung cap hoacdi tac dung cua tia nang mat tri len da.Vitamin D tao ra mot chat am thu hutcalci va chuyen quathanh cua ruot non

ng salactose Khau phan co nhieu chat am

c. Cac yeu to lam giam hap thu calci

Khi uong nhieu ru, ca phe, nc tra (tannin trongtra lam giam hap thucalci ruot).

Khong co uacid trong dch v da day. Thieuvitamin D.


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Khoang chat

An nhieu chat beo, vcalci se bam vao chat beokhong hoa tan va theo phan ra ngoai.

Khong van ong c the. Trang thai tam ly cang thang. Thc pham co nhieu chat x ( fiber ). Vai dc pham nh steroid ; thuoc cha cac benh

hen suyen, viem xng khp, vay nen; thuoc nhuantrang. Cac benh tieu ng, cng tuyen giap. Giamestrogen khi phu n vao tuoi man kinh.Thng thng, an ong hap thucalci de dang hn

an ba, phu n en tuoi man kinh hap thu t hn thien, v co testrogen .

d. Calci trong mau

Calci trong mau luon c gi mot mc co nnh nguon cung cap d tr xng. Khi mccalci trongmau xuong thap (di 10mg/ml), th xng se cho ra motlngcalci u e can bang; khicalci trong mau qua cao(tren 10mg/ml) th xng va ruot se hap thu bt so calctha. Phan calci khong hap thu c se bai tiet qua ntieu.

ieu hoa s hap thu nay la mot dien bien phc tcan co s hien dien cuavitamin D, hormon tuyen can


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giap ( parathyroid ) la parathormone vahormon tuyengiap (thyroid ) lacalcitonin .

Khi calci trong mau xuong thap, tuyen can giap tiet ra parathormone e nang cao s hap thucalci , chuyen mott calci xng vao mau va lam cho than giam bai tiecalci .

Khi mccalci trong mau len cao th tuyen giap tiet

ra calcitonin e ngan chancalci thoat ra t xng, ongthi tuyen can giap cung giam lng parathormone .Moi ngay co khoang 700mgcalci ra vao xng.

Nguon cung capHau hetcalci trong c the la do thc pham

cung cap.Calci co nhieu trong sa, sa chua, pho mat, ca, tom,

trng, au nanh, rau mau xanh am, hat ngu coc, nuong...

Mot ly sa, sa chua hay sa au nanh co chng 300mcalci ; ngi ln uong 2 ly sa (480ml) la co u lngcalci

can thiet trong ngay; tre em uong 3 ly, tre ang lnnhanh uong 4 ly.Ca ong hop an ca xng la nguoncalci rat phong

phu.Sa cu co nhieucalci hn sa bo.Calci trong sa de

hap thu v co kemvitamin D.


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Khoang chat

Khi can phai dung themcalci , ta nen chia ra nhieulan trong ngay, uong vao cac ba an e tranh tac dukhong tot cho da day va de hap thu. Can tham khao kien cua bac s trc khi dung.

Calci dung bo sung thng hai dang hp chat lacarbonat vacitrat . Cac dang khac nh phosphat, lactate,

gluconate cha lngcalci thap nen phai dung vi lieucao hn va rat bat tien.

Vi tuoi gia, c the mat dan kha nang hap thucalci tthc pham, nen ngi cao tuoi de mac benh loang x(osteoporosis ) va mem xng (osteomalacia ). ac biet, caccu ba thng b nhng benh nay v sau khi tat kinh,hormon nestrogen giam manh khien cho kha nang hapthucalci giam theo.

Nhieu nghien cu cho thay nhng nguy c ve gay xnchau co the giam t 50 en 60% neu c the hap thu u chatcalci . Nghien cu cung cho thay khi lngcalci trong c the qua t th ngi ta de b nguy c tang huyetap.

Nhng viec bo sungcalci cha u e nga benh loangxng, ma con can cac yeu to khac nh lngestrogen , svan ong c the, han che uong ru va hut thuoc la.

Ngoai ra, viec dungcalci bo sung qua nhieu va keo daico the a ti san than, roi loan chc nang than cunh gay ra cac trieu chng nh an khong ngon, buonnon, suy nhc, met moi...


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Neu ch dungcalci co trong thc pham th khong baogi gap phai cac van e nay.

Calci kho b phan huy, nen cac phng thc kh trunsa khong lam matcalci . Tuy nhien khi ham sa nong,calci se lang xuong ay va can khuay eu trc kuong.

e tranh that thoatcalci , khi nau rau trai nen cho t

nc va cat to ban, neu phai got vo th khong nen gqua sau vcalci co nhieu phan vo ngoai.

Nhu cauNhu cau moi ngay cho ngi ln la 1000mg; thieu nie

trong thi ky tang trng va ngi cao tuoi can t 1201300mg; phu n mang thai hoac cho con bu cung cantang themcalci trong phan an hang ngay. Tre em can t400mg en 1200mg tang dan theo o tuoi.

ieu ang ngac nhien la, ch v thieu hieu biet mtrong ieu kien d tha thc pham van co nhieu ng

nhat la phu n, khong cung cap ucalci cho c the.Thieucalci tao ra cac trieu chng nh: bap tht co rut

(vop be), mat ngu, tnh tnh nong nay, au nhc khpxng, phong khp, rang h, huyet ap len cao...

Thng th ruot non ieu hoa s hap thucalci tuy theonhu cau cua c the, nen khong co hien tng thacalci .


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Khoang chat

Tuy nhien, co oi khi c che nay b roi loan, vacalci trong mau co the len qua cao dan en san than hoaxng qua ac (osteopetrosis ), nhat la tre em an nhieuthc pham c bo sungvitamin D vacalci .

PHOSPHO (P)

Ve so lng trong c the, phospho ng th nh saucalci va chiem khoang 1% trong lng toan than vikhoang 650g.

Trung bnh 80% phospho trong xng va rang, cungvicalci giup cac bo phan nay cng manh. Phan con lnam trong cac mo te bao mem va ho tr cho nhieu chnang. Mot lt mau co khoang 400mg phospho .

Phospho do thc pham cung cap c ta trang(duodenum ) hap thu de dang va nhieu hncalci : 70%c gi lai cho nhu cau c the va 30% c than thara ngoai. S hap thu tuy thuoc vao nhu cau, nguon cuncap, ty lecalci / phospho , nong oacid ruot va lngvitamin D.

Phospho trong mau c ieu hoa bihormon cuatuyen giap va tuyen can giap, tng t nhcalci .


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Cong dungCalci va phospho thng lien ket hoat ong vi nhau,

nhat la xng va rang. Phospho rat can cho: S tao thanh va bao tr xng, s tang trng

rang. S tao thanh sa va bap tht.

S san xuat nang lng. S cau tao cua DNA, RNA la nhng yeu to kiem so

s di truyen va tang trng, bao tr te bao. S hap thu glucose va chuyen ch cacacid beo di

dang phospholipid . Phospholipid la mot phan cuamang boc te bao, giup mang nay ieu hoa s xnhap cua mot vai hoa chat te bao.

Co y kien cho rang neu khong co phospho th se khongco s phan bao, tim khong ap va tre s sinh khong tatrng.

Nguon cung cap Phospho co rat nhieu trong cac loai thc an nh au

phong, ca, tht heo, bo, ga, cac san pham t sa bo, trcac loai au, qua hach...

Sa la nguon cung cap phong phu cacalci va phospho .


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Khoang chat

Nhu cauNhu cau hang ngay la 800mg cho ngi t 19 en 70

tuoi; 1250mg cho tre em t 9 en 18 tuoi va cho an baco thai hoac ang cho con bu.

Khoang chat nay t khi thieu hut, v trong thc phamco rat nhieu. Tuy vay, thieu phospho co the xay ra khita dung nhieu thuoc giamacid da day, hoac ch an chaykhong dung sa, tht...

Trieu chng thieu phospho la met moi, kem khau v,bieng an, au nhc xng. Thieu qua lau co the a tloang xng.

Qua nhieu phospho trong mau co the gay tr ngai choviec hap thu sat vacalci .

NATRI (Na)

Nguon cung capnatri chnh yeu trong thc an lamuoi an ( NaCl ), c dung lam gia v cung nh e

bao quan thc pham.Trong c the co khoang 100gnatri . Moi lt huyet tng

cha khoang 3,2gnatri . Khoang 50%natri nam trongdung dch ngoai te bao, 40% trong xng va 10% trongte bao.


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Thng thng, trong an uong ngi ta co thoi quentieu thu nhieunatri hn lacalci va sat. Muoi an cdung rat pho bien trong viec nau thc an, p tht, cong hop thc pham, lam x dau, nc tng...

Natri gi cac chc nang sau ay trong c the: ieu hoa nong oacid /kiem va s xuat nhap dch

long te bao. Giup c tht th gian. Giup dan truyen cac tn hieu than kinh. Giup ieu hoa huyet ap ong mach. Co vai tro ac biet trong s hap thucarbohydrat .

La thanh phan cau tao mat, dch v, tuy tang, mohoi, nc mat.

Bnh thng, c the t khi b thieunatri , tr phi b oima, tieu chay keo dai, than suy hoac an nhat khomuoi. Thieunatri tao cam giac buon non, chong mat, ctht co rut, bai tiet mo hoi qua nhieu khi lam viec, vong c the ngoai nang...

Mot so t ngi nhay cam vinatri , khi tieu thu nhieuqua co the a en tch tunatri trong c the, lam dchlong ong, gay sng phu, tang huyet ap... Vi ngbnh thng th khi an nhieu,natri se c bai tiet rangoai.


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Khoang chat

Nhu cau hang ngay cuanatri cung nh cac chat ienphan khac cha c xac nh, nhng mc tieu thu antoan moi ngay toi thieu la 0,5g va toi a khong qua 2au nam 2004, mot so chuyen gia y te khuyen nen gialngnatri toi a xuong mc 1,5g trong mot ngay.

Khoang 80% nhu caunatri c cung cap t cac thcpham bao quan, so con lai la t muoi an dung khi nng hoac co san trong thc pham.

Mot muong muoi an cha khoang 500mgnatri , mot ltsa me cha khoang 160mg va sa bo co chng 450mg.

MAGNESIUM (Mg)Khoang chat nay co kha nhieu vai tro quan trong va

hau nh te bao nao cung can en, nhng vi lng ratToan bo c the ch co khoang gan 30gmagnesium ( Mg)vi 60% trong xng, so con lai lu hanh trong mau (2%),va cac mo mem (28%). Gan va bap tht co nhieu Mg hncac mo mem khac.

Magnesium la thanh phan cua nhieu loaienzym trongc the. ay la nhng chat rat can thiet e ieu hoa vsan xuat nang lng, cau tao chat am va DNA, chuyehoa chat dinh dng.


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Cung vicalci , Mg giup xng vng chac va duy trhuyet ap bnh thng; giup bap tht co duoi; chuyen chcalci va kali trong mau, giup ieu hoa nhp tim ap.

Khi c the thieumagnesium th huyet ap co the lencao, nhp tim ap bat thng, co the dan en tnh trangnhoi mau c tim. ong thi s co gian cua bap tht b rloan, trong ngi met moi, buon rau, bieng an.

Thc ra, t khi xay ra thieu Mg v khoang chat nay conhieu trong thc pham. Nhng neu b oi ma, tieu chakeo dai, b benh than, gan, uong nhieu ru hoac duthuoc li tieu th co the b thieu Mg . Cac trieu chngthieu Mg la tao bon, mat ngu, mat nh hng, b agiac...

ieu can lu y la nhng ngi cao tuoi thng b tbon, va hay dung sa Mg (magnesium hydroxide ) enhuan trang. Neu dung loai thuoc nay qua thng xuyva keo dai, than khong kp bai tiet, khien Mg tch tutrong mau, co the gay trung oc. Ngi benh cam thchong mat, buon ngu, kiet sc, o mo hoi, tieng noi i ng khong vng va tim ap khong eu.

Nhieu Mg en mc ngo oc la trong trng hp suythan, khong thai c lng Mg tha, co the a ti roiloan ho hap, suy tim, hon me.

Nguon cung capmagnesium gom co hat vng, cam luamach, rau co mau luc, tht, sa, qua hach, cac loai ahat, chuoi, man...


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Khoang chat

Nhu cau hang ngay cua an ong la 350mg, an ba280mg. Phu n trong giai oan mang thai hoac cho conbu nen tang them khoang 20mg moi ngay.

KALI (K)

K ali (K) la khoang chat co nhieu trong c the, chsau calci va phospho , vi 98% tap trung trong cacte bao.

Cung vinatri , calci vamagnesium , khoang chat nayieu hoa huyet ap va s thang bang cua dch long trova ngoai te bao. Kali dan truyen tn hieu than kinh, phoihp s co bop bap tht, nhat la c tim, can cho tuy tange tiet rainsulin , trong chuyen hoacarbohydrat va tonghp chat am. Lng kali qua nhieu hay qua t eu lamcho tim ap sai nhp. Kali th gian c tim, concalci laikch thch c nay.

Kali co kha nhieu trong cac loai thc an, nhat la camchuoi, khoai tay (an ca vo), trai cay kho, sa, sa chtht...

Ch can an mot qua chuoi hay mot cu khoai tay nhhoac uong mot ly nc ca chua, mot ly cam vat, mot lsa... la ta co the cung cap c 400mg kali cho c the.


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Nhu cau kali moi ngay vao khoang t 2000mg ti3500mg.

C the thng thieu kali khi b oi ma, tieu chay keodai, lam dung thuoc nhuan trang, b phong nang, benthan, bien chng tieu ng, suy dinh dng, hoac dunnhieu thuoc li tieu.

Thieu kali co cac trieu chng nh bap tht yeu, an mangon, buon non, roi loan nhp tim va tham ch ngngtim.

Ngoai nguon cung cap t thc pham, muon dung the kali phai tham khao y kien bac s, v nhieu kali qua cothe a ti t vong do tim ngng ap.

CHLOR (Cl)Chlor (Cl) thng co di dang hp chat nh trong

muoi an (natri chlor ).C the co khoang 100gchlor , a so nam trong chat

long ngoai te bao, nhat la trong dch v da day, nc tcot song, mo hoi...Chlor co rat t trong hong cau va cacte bao khac.

T thc pham va dch da day,chlor c phan au cuaruot non (ta trang) hap thu.

Chlor co mot so cong dung nh:


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Khoang chat

Giup can bang ty leacid /kiem va ap suat tham thaucua cac chat long ra vao te bao.

La thanh phanacid cua dch v da day,chlor giuptieu hoa thc pham, hap thu cac chat dinh dngnh vitamin B12, sat, tieu diet cac vi sinh vat co haitrong thc pham.

Co vai tro trong dan truyen tn hieu than kinh.Muoi an co cha canatri vachlor , nen thc pham p

muoi cung la nguon cung capchlor cho c the. Ch motphan t muong muoi a cha khoang 750mgchlor , vau cho nhu cau mot ngay cua c the. Vi mot so ngdung qua lng nay co the lam tang huyet ap.

mot vai ni, ngi ta phachlor vao nc uong ediet khuan.

Thng th c the ch thieuchlor khi b oi ma, tieuchay keo dai, hoac khi uong thuoc li tieu lau ngay, hche o toan rau trai va khong dung muoi.

SAT(Fe)T uy hien dien trong c the vi so lng rat nho,nhng sat la mot trong cac yeu to dinh dng

quan trong nhat, co vai tro rat ln trong i song.C the an ong co khoang 4g sat, an ba ch co kho

2,5g. Khoang 70% sat trong hong cau. Phan con lac d tr trong gan, la lach, tuy song.


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Sat la dang khoang vi lng c nghien cu nhieunhat, v tnh trang thieu sat rat pho bien, ngay ca trongnhng ieu kien d tha thc pham.

Hap thuThc pham la nguon cung cap sat chnh yeu. Tuy

nhien, ch co khoang 15% sat trong thc pham la hap thu ruot non.

Sat trong thc pham co hai loai: la sat hu c heme de c hap thu va khong can hien dien cuavitamin C,

la sat non heme kho hap thu hn.S hap thu sat tang khi thc pham co nhieuheme sat,

khi nhu cau c the tang cao nh mang thai, xuat huyet,trong giai oan tang trng. S hap thu sat con phuthuoc vao ham lngvitamin C va yeu to noi tai c sanxuat vung hang v da day.

Hap thu giam khi thc pham co nhieu non heme sat,khi da day b cat mot phan hoac khi co benh suy ha

thu.

Cong dungSat ket hp vi protein e tao ra hong cau (hemoglobin )

trong hong huyet cau, la yeu to lam cho mau co mauTen goihemoglobin chnh la ket hp hai yeu to:hemo =


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Khoang chat

sat va globin = protein . Sat trong hong cau mangoxygen (O

2) t phoi en cac te bao va mangdioxid carbon (CO

2)

t te bao ve phoi e thai ra ngoai.Sat cung can cho viec san xuatacid trong da day e

giup tieu hoa chat am va la thanh phan cua cacenzym can cho s chuyen hoa nang lng.

Nguon cung capSa co rat t sat. Sat co nhieu trong gan, than, tht

heo, bo, ga, ca, trng, au, qua hach, rau cai co mauam. Ty le hap thu sat ty le thuan vi lngvitamin Cco trong thc an.

Nhu cauNhu cau hang ngay la khoang 10mg cho an ong,

15mg cho phu n va t 7 12mg (tang dan) cho tre emt 3 en 18 tuoi. Phu n trong giai oan co kinh nguyet,khi mang thai hoac cho con bu co nhu cau tang cao en

30mg/ngay.Thieu sat thng la do kem dinh dng, nhat la tr

em ang tuoi tang trng, phu n trong giai oan co kinhnguyet, khi mang thai hoac cho con bu.

Khi nguon cung cap sat cho tuy song t i th kha nangche tao hong cau cua tuy cung giam, dan en chng t


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mau (anemia ). Benh nhan met moi, da tai xanh, kho thva de b nhiem trung.

Neu dung qua nhieu, sat co the tch tu trong c theva gay anh hng khong tot, nhat la vi nhng ngb benh di truyennhiem sac to mo (hemochromatosis ).Tha sat con gay ra chng tao bon.

Thong thng th che o an hang ngay luon cung ca

u lng sat can thiet. V the, viec uong them cac dathuoc e bo sung sat cho c the can phai tuan theo hndan cua bac s.

FLUOR (F)

F luor (F) co kha nang giup xng va rang cngchac. Fluor co trong ca khi an ca xng va trongtra, rong bien kho.

Tai nhieu quoc gia, nc uong c them fluor e tranhsau rang. Kem anh rang, nc suc mieng cung co fluor .Nhng nhieu fluor qua lai lam rang, xng mem, biendang, rang mau h.

Mot so nghien cu cho thay fluor co the c dung echa benh loang xng ngi cao tuoi, v nhng vu


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Khoang chat

ma nc uong c bo sung fluor , so ngi b loang xngco ve nh t hn.

Nhu cau hang ngay cho c the la khoang t 20 en80mg flour .

IOD (I)

Trong c the, vai tro duy nhat cuaiod (I) la tonghpthyroxin , mot loaihormon tuyen giap. Hormon

nay ieu hoa nhp s dung nang lng cua c the qua chuyen hoa chat dinh dng.

Thieuiod , lngthyroxin se giam, ty le chat dinhdng chuyen thanh nang lng cung giam theo va phaa vao d tr trong c the tang len, dan en tang can

Thieuiod se sinh ra bu co n thuan. Do o, ephong nga nen dung muoiiod , cung chnh la muoi anthong thng nhng c bo sungiod .

Khi ngi me b thieuiod , a con co the b chngthieu nang tuyen giap bam sinh hoac an on (cretinism ),

cham phat trien tr nao. Da va net mat tho cong themot so khuyet tat khac. Iod co nhieu trong hai san, cac loai rau trong vun

co nhieuiod trong at.Moi ngay c the can khoang 150mcg; phu n mang

thai can khoang 175mcg. Trong giai oan cho con bu se


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104

can nhieu hn, len en 200mcg. Vi nhu cau trung bnhth ch can mot muong muoiiod a cung cap gan u, chcan them rat t trong thc an.

ONG (Cu)

ong co vai tro ket hp vi sat e tao hong ca

giup bao tr xng, mach mau, day than kinh vahe thong mien dch. ong cung can cho viec hap thvitamin C trong c the.

Thieu ong co the dan en thieu mau, au nhc khxng. Qua nhieu ong trong c the gay rung toc, mat ngukinh nguyet khong eu, buon rau va lam giam kem.

Tha ong thng la do uong nc cha trong cac bncha hoac ong dan nc lam bang kim loai nay.Moi ngay ch can khoang 2mg.ong co trong cac thc pham nh khoai tay, so, hen

cac loai au, qua hach, phu tang va ruot ln, trau, bo

MANGAN (Mn)M ac du trong c the co rat tmangan , nhngkhoang chat nay rat can thiet cho s tang

trng, tieu hoa va hap thu thc pham, cung nh can cchc nang cua he than kinh, giup duy tr tot xng, ba


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105

Khoang chat

ve te bao chong lai cac loaivirus va tao ra nang lng. Mangan con la mot chat chong oxy hoa manh.

Mangan co trong lua mach, qua hach, au hat, raucai, trai cay, ca phe bot, tra, bot cacao, trng...

Nhu cau hang ngay ch khoang 5mg.Thieumangan a en co giat th tht, au khp xng,

chong mat, mat thang bang, kinh phong, met moi, nongnay, oi khi loan tam than.

KEM (Zn)

K em can thiet cho nhieu chc nang cua te banh s phan bao, tang trng va lam lanh vethng, giup ieu hoa he thong mien nhiem, tang ckhu giac va v giac (ngi va nem), giup chuyen carbohydrat .

Kem co nhieu trong tinh dch nen co y kie n cho rangthie u kem co the a ti s hie m muon.

Kem rat can cho s tang trng va bao tr he thankinh nen khi thieu co the a ti tram cam, lo au hoanang hn na la roi loan than kinh. V the nhieu ngb cang thang ( stress ) a dung them kem.


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Kem rat can cho thai nhi. Phu n co thai thieu kem se sinh non (thi gian mang thai ngan hn bnh thng)hoac sinh con co trong lng di mc trung bnh. Trongkhoang 2 tuan sau khi sinh, sa me cha lng kem ratcao, nhng ngay sau giai oan nay se giam manh ch conbang 5% lng kem trc o.

Kem vavitamin B can thiet cho viec tietacid hydrochloric bao da day.

Ngi uo ng ru nhieu co the thie u kem v cha t conao thai kem khoi c the. Cac van ong vien cung co thethie u kem v khi van ong nhieu o mo hoi lam tha t thoatkhoang cha t nay.

Ngi an chay co the thieu kem v cac mon an goc

thc vat co rat t kem. Kem co trong cac loai hai san, nhat la so. Ngoai r

con co trong tht, gan, trng, sa, men, mam lua mach...Thc pham nau chn co the b mat i mot lng kemkhaln.

Khi c the thieu kem thng co cac trieu chng nhgiam khu giac va v giac, bieng an, an kho tieunhiem khuan, vet thng lau lanh, noi mun trng ca, dtho va xanh xao, tnh tnh nong nay, de b tram cam, loau, sng tuyen nhiep ho, loan cng dng, tang trngcham...

Moi ngay c the can trung bnh khoang 15mg kem.


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SELEN (Se)

S elen la mot chat chong oxy hoa giup c the nganchan c ung th, tr hoan tien trnh lao hoa vacac benh thoai hoa.Selen rat can thiet cho he thongmien dch va hoat ong cua c tim, giup can banghormon va tao ra chat prostaglandin , lam da va toc khoe manh.Selen bao ve cac te bao chong lai mot so chat oc haiarsen , thuy ngan,cadmi ...

Nhieu quan sat cho thay co the co lien he gia thie selen va hoi chng cham phat trien tr nao ( DownSyndrome ).

Moi ngay c the can khoang 60mcg khoang chat nay

Selen co nhieu trong ca, so hen, tht, ngu coc, trngtoi va gan, cat. Cac loai rau va trai cay co rat t selen .

MOLYBDEN (Mo)

C ung vivitamin B2, molybden phoi hp vi sat etao thanh hong cau trong mau, va cung can chos hoat ong cua vai loaienzym trong c the.

Nhu cau hang ngay la khoang 250 mcgmolybden .Khoang chat nay co trong sa, lua mach, gan, au ha

cac loai rau cai...


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BORON (B)

B oron (B) giup c the s dung c cac khoangchat khac nhcalci , phospho vamagnesium .Khoang chat nay co trong cac loai rau trai nh tao, le

sup l xanh, ca rot...

CHROMIUM (Cr)

C hromium (Cr) phoi hp viinsulin e giup c thes dung va ieu hoa lng ng trong mau, onthi giup vao s chuyen hoa chat am.

Khi c the thng trong tnh trang cang thang, khian nhieu ng ngot, khi c the van ong nhieu, hoaphu n trong giai oan mang thai... th lngchrom giamxuong.

Thieuchrom gay hien tng mo hoi ra nhieu, haychong mat, buon ngu, hoac ngay ngat, ban tay lanh, khanc, them an ngot...

Chrom co the tm thay trong tht, gan, hai san, luamach, men ru, nam, mang tre...

Moi ngay c the can khoang t 50 ti 200mcgchrom .

Documents

Dinh Duong Va Thuc Pham Nuoc 4565