Pāhare pāporo i roto i ngā kai e hanga i te pūtake o te kai hauora

huānga matū pāhare pāporo, kitea nei i roto i te āhua anake i roto i te taha ki te tahi atu wāhanga, mahi he wāhi tino hira i roto i te mahi o kaiao ora. Pāhare pāporo - te wāhanga nui o te cytoplasm, me tona kukū i roto i te inu intracellular tonu te i te taumata kotahi. Ka rite ki te hua o te taikaha pāhare pāporo mahi pūtau mahue tetahi o ratou te "tahuri i runga i" pera-ka karanga papu konutai-pāhare pāporo. Roto i roto i te inu interstitial, te konutai me te pāhare pāporo e functionally kōtuitui o, me te mahi i nga mahi e whai ake nei:

• hanga i ngā āhuatanga mō te contractions uaua;
• mau tonu osmolarity o toto;
• whakarato i te toenga waikawa-turanga;
• haerenga toenga inu.

Ko te tinana o te hiahia ia pakeke ki te tiki i te kai 1800 - 5000 mg o pāhare pāporo. Ko te hiahia hoki tenei macrocells tei runga i te maha o ngā āhuatanga pērā i te taimaha tinana, āhua whaiaroaro, te taumata o te mahi tinana, me te āhuarangi. Pāhare pāporo i roto i ngā hua, kaua kia nui haere ona ihirangi ine ki te whakamahi o te raau taero diuretic, sweating auau, korere, me te ruaki. Te kore o te pāhare pāporo i roto i te tinana e taea arahi ki Duchenne, uaua pāpāngia, ngangau o karere hihiko te tuku, tauwhatinga o te ngakau, tērā te tupu o te rauropi, me te pōrearea fakasekisualé.

aroaro te ihirangi pāhare pāporo o te hua ngā i roto i te kai o ia rā i roto i te ripanga i raro, te wahi e Pine te raraunga uara whiwhi rite ki te hua o te tini rangahau o tauira tangohia i ngā wāhi rerekē.

Kei reira hoki pāhare pāporo i roto i ngā hua e kore e i ngā i roto i te tepu. Takitahi aro, pini me pini, e ko te puna o te pūmua huawhenua. noho Pīni he tūranga tino i roto i cuisines motu maha, me rau o ngā momo tupu huri noa i te ao. Ko te rangatira i roto i ngā rekiumu me'akai mohio pīni ma, 100 karamu wahi o te tinana e homai 561 mg o pāhare pāporo, i te mea 16% RDA.

He puna pono o te pāhare pāporo kua maroke hua (āperekoti, piki, ngā rā, maha), purapura katoa, rīwai, he rota o hua hou, me hua (panana, kiwi, awhekātō, merengi, here, vine mangu, parakipere, kuihi).

E kore e taea e tatou tau'a ore i te ika, etahi momo o e taea tino pā te utu o te hiahia o te tinana mo te pāhare pāporo. Hei tauira, te whakarato i te wahi 100-karamu o te para-karaka 534 mg ranei 15% o te whakaritenga o ia rā, me te wahi rite o halibut, tuna, tawatawa, hopu, pākirikiri, panguru moana me te taraute - 11% o te whakaritenga o ia rā.

I roto i te tepu "pāhare pāporo i roto i ngā hua kei roto i te nui rahi o macroelements" Unknown ihirangi konurehu toa hua. Ko ratou tōmato ra-maroke, kei roto 100 karamu o te hua nui 3400 mg o pāhare pāporo.