Essential Guide to Micronutrients

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Essential Guide to Micronutrients

We hear plenty about碳水化合物,,,,fatand蛋白质。Every popular diet has its own philosophy on the right breakdown. Micronutrients, on the other hand, often get overlooked. Sure, they’re needed in much smaller quantities, but that doesn’t mean they’re not important. In fact, many physiological processes depend on micronutrients, and they have a dramatic impact on health and well-being.

For example, vitamin C is involved in collagen synthesis, and when we don’t consume enough of it, our gums, joints and skin become weaker (aka scurvy). Similarly, sodium and potassium regulate blood pressure and keep our heart beating at a consistent clip. Even small adjustments to blood levels of these minerals can be harmful.

什么是微量营养素?

“微量营养素”是一个广泛的术语,用于描述维生素和矿物质。它们的数量比macronutrients(protein, fat and carbohydrate), but support a variety of physiological functions. Some micronutrients, like vitamin D, can be synthesized by our bodies under the right conditions. The rest need to be obtained through food.

微量营养素有什么作用?

Vitamins and minerals are involved in an incredible array of reactions including those that:

  • 打开/关闭基因
  • 将养分转化为能量
  • 形成新的组织
  • 清理自由基损坏
  • 维护器官和系统

维生素

There are two types of vitamins: water soluble and fat soluble.

水溶性维生素

As the name suggests, water-soluble vitamins dissolve in water and are excreted through urine rather than stored in the body.

水溶性维生素包括:

  • 硫山
  • 核黄素
  • 烟酸
  • 维生素B6
  • 维生素B12
  • 叶酸
  • 泛酸
  • Choline
  • Vitamin C
  • 生物素

FAT-SOLUBLE VITAMINS

脂溶性维生素溶于脂肪中,并储存在肝脏中。它们可能过多地有毒。

脂溶性维生素包括:

  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K

MINERALS

矿物分为两类:宏观缩量和微量元素。

Macrominerals are needed in larger quantities than trace elements. Some minerals like sodium and potassium, are also electrolytes, which are vital for muscle and nerve function, as well as fluid balance.

宏观工具:

  • Sodium
  • Potassium
  • Chloride
  • Calcium
  • Phosphorus
  • Magnesium

微量元素:

  • Chromium
  • Copper
  • 氟化物
  • Iodine
  • Molybdenum
  • Selenium
  • Zinc

您应该专注于哪些微量营养素?

这是一个棘手的问题,随着年龄,性别,运动水平,饮食偏好,药物和其他因素而变化。可以通过吃丰富的全食物来满足许多微量营养素的需求。

However, there are a few specific micronutrients people tend to fall short on:

胆碱

Choline对于大脑功能,脂肪代谢和细胞完整性很重要。研究表明,大多数人的消耗量要比足够的胆碱量少,这似乎会影响肝脏,心脏和神经系统。
食物来源:Beef, eggs, soybeans, chicken, fish, mushroom, potatoes and wheat germ.

维生素D

Vitamin D increases calcium absorption from the gut and is an important nutrient for bone health and immunity. Vitamin D is hard to find in food but can be synthesized internally from sunlight exposure and cholesterol. The problem is many of us don’t get enough sunlight to meet our vitamin D requirements, particularly during the winter. As a result, many people (unknowingly) have low vitamin-D levels.
食物来源:鳕鱼肝油,鲑鱼,沙丁鱼,蛋黄,维生素-D强化牛奶和酸奶。

CALCIUM

Calcium is well-known for its bone-building benefits, but that’s not all it does. It’s also important for heart and muscle function. Many people have ditched dairy in favor of plant-based options, however, not all plant-milks are fortified with calcium. Consequently, many people fall short of the daily calcium recommendations.
食物来源:牛奶,酸奶,奶酪,强化植物性的乳制品替代品,豆腐由钙,沙丁鱼,羽衣甘蓝和中国白菜制成。

MICRONUTRIENTS AND PLANT-BASED DIETS

想在基于植物的基础上?也许您已经进行了切换。素食或素食主义者可能是一种营养,有益健康的食物,但是,从饮食中除去动物产品时,还有一些其他微量营养素的考虑:

维生素B12

维生素B12仅在动物产品中天然发生。素食主义者和素食主义者需要食用诸如谷物或营养酵母等强化食物,或考虑补充以实现足够的摄入量。B12参与了各种身体过程,缺乏会导致神经系统损害,行为和情绪的变化以及疲劳等。

铁is found in some plant-based products like legumes, spinach and tofu. This type of iron tends to be less bioavailable than that found in meat. Vegetarians and vegans should incorporate iron-rich plant foods daily, and consume sources of iron with vitamin C to increase absorption. Iron deficiency anemia can dramatically impact energy levels and immunity.

锌是在一些植物性食品(例如豆类和坚果)中发现的,但是,例如铁中的锌,植物性食物中的锌往往比动物产品中的锌不那么生物利用。锌是许多酶的催化剂,参与免疫,伤口愈合和细胞分裂。素食主义者和素食主义者应在一周的大部分时间内融合富含锌的植物食品。

CALCIUM

乳制品是高度生物利用钙的丰富来源,并将其切出可能导致钙摄入不足。避免乳制品和素食主义者的素食主义者需要掺入各种富含钙的植物食品,例如羽衣甘蓝,强化谷物,强化的植物牛奶,用钙,西兰花和中国卷心菜制成的豆腐,以满足其钙需求。钙摄入不足会影响骨骼健康,尤其是随着年龄的增长。

Read more about nutrition considerations for vegans here.

Sodiumis a little different but worth a mention. It’s physiologically necessary, but most of us get much more than we need. Eating too much salt is associated with high blood pressure, heart disease,骨骼健康不良andkidney stones- 我们中的许多人可以从减少钠摄入量中受益。了解有关盐的更多信息低钠进食的基本指南

最大化微量营养素摄入量的方法

吃彩虹

瞄准每顿饭时三种蔬菜,并从日常和每周每周改变您的选择。考虑在季节里吃东西,以此作为改变事物的一种方式。

RULE OF 4

Aim for a combination of fruit and vegetables, whole-grain carbohydrates, lean protein and plant-based fat at every meal. Different food groups provide different nutrients!

KEEP YOUR MENU FRESH

Add some new meals to your weekly rotation. Eat a combo of raw and cooked produce. Some nutrients are lost during cooking, while others become more concentrated. Eating a combo of both is your best bet for maximizing your micros.

选择全食物而不是补品

一些补充剂含有大量的微量元素doses which could put you at greater risk for toxicity. Go for food first, and only supplement when you absolutely need to.

合理营养最大化AB综合对食物SORPTION

  • 铁富食品 +维生素C丰富食品
  • 钙丰富的食物 +维生素C丰富的食物
  • 脂溶性维生素 +植物性油

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