Ma'adanai & Electrolytes
Ma'anarsa
Mahimman abubuwan gina jiki na inorganic da ake buƙata don ayyukan ilimin lissafi daban-daban. Electrolytes ma'adanai ne waɗanda ke ɗaukar cajin lantarki lokacin da aka narkar da su cikin ruwan jiki.
Me Yasa Yayi Muhimmanci
Ma'adanai da electrolytes suna da mahimmanci ga: - Ma'aunin ruwa - Ƙunƙarar tsoka - Alamar jijiya - Lafiyar kashi - Enzyme aiki - jigilar iskar oxygen
Manyan Ma'adanai
Sodium
- Ayyuka:Ma'aunin ruwa, aikin jijiya/ tsoka
- Iyakar yau da kullun:<2,300 MG (mafi kyau <1,500 MG don sarrafa BP)
- Sources:Gishiri, abinci mai sarrafawa
- Lura:Yawancin mutane suna cinyewa da yawa
Potassium
- Ayyuka:Tsarin zuciya, aikin tsoka, tsarin BP
- Isasshen abinci:2,600-3,400 MG / rana
- Sources:Ayaba, dankali, wake, ganyen ganye
- Lura:Counter balances sodium
Calcium
- Ayyuka:Lafiyar kasusuwa, raunin tsoka, siginar jijiya
- RDA:1,000-1,200 MG / rana
- Sources:Kiwo, abinci mai ƙarfi, ganyayen ganye
- Lura:Ana buƙatar Vitamin D don sha
Magnesium
- Ayyuka:Samar da makamashi, tsoka / aikin jijiya, lafiyar kashi
- RDA:310-420 MG / rana
- Sources:Kwayoyi, iri, dukan hatsi, ganyayen ganye
- Rashi:Na kowa; yana haifar da ciwon tsoka, gajiya
Phosphorus
- Ayyuka:Tsarin kashi, makamashi metabolism
- RDA:700 MG / rana
- Sources:Nama, kiwo, goro, legumes
Trace Ma'adanai
Iron
- Ayyuka:Oxygen sufuri (haemoglobin)
- RDA:8-18 MG / rana (mafi girma ga mata masu haihuwa)
- Sources:Nama, legumes, garun hatsi
- Rashi:Anemia, gajiya
Zinc
- Ayyuka:Ayyukan rigakafi, warkar da rauni, dandano / ƙanshi
- RDA:8-11 mg / rana
- Sources:Nama, kifi kifi, legumes, goro
Selenium
- Ayyuka:Antioxidant, aikin thyroid
- RDA:55 mcg / rana
- Sources:Kwayar Brazil, abincin teku, nama
Iodine
- Ayyuka:Samuwar hormone thyroid
- RDA:150 mcg / rana
- Sources:Iodized gishiri, abincin teku, kiwo
Electrolyte Balance
Mahimmanci ga: - 'Yan wasa (asara zufa) - Yanayin zafi - Rashin lafiya (Amai, gudawa) - Wasu magunguna (diuretics)
Alamomin rashin daidaituwa:- Ciwon tsoka - Rauni - bugun zuciya mara ka'ida - Rudani