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Adequate intake of several minerals is essential for good health.
對一些礦物質足夠的攝取量對健康至關重要，
In this presentation we will discuss the main mineral nutrients required for proper growth and wellness.
這節(jié)課講正常發(fā)育和身體健康所需的主要礦物質
We'll discuss the function of the mineral what problems arise from deficiency and good food sources for each.
內容包括這些礦物質的功能不足引發(fā)的問題和每種礦物質的食物來源，
Even though minerals are often a small part of our diet
盡管礦物質只占我們飲食中的一小部分，
they play critical roles in the energy and metabolism of our body.
它們對身體的能量和新陳代謝有關鍵作用
Minerals make up about 4 percent of our total body weight
礦物質占我們身體總重量的4%，
and can be found in more than just our bones and teeth.
不僅存在于骨骼和牙齒中
Macro-minerals include such minerals as calcium, magnesium, potassium and sodium.
常量元素包括鈣，鎂，鉀和鈉，
Micro-minerals are also called trace minerals and include iron, zinc, copper, selenium and iodine.
微量元素也叫微量無機物，包括鐵，鋅，銅，硒和碘
Some consider the distinction between two categories as pertaining to
一些人認為將礦物質分為這兩類是由于
the quantity that humans must consume for the body to function optimally.
要使人體運行最佳所需的各種礦物的量不同，
In that case macro-minerals must be consumed in quantities over a hundred milligrams per day
按照這種說法，常量元素是每天膳食攝入量要大于100毫克的
and micro-minerals are needed by the body in amounts less than one hundred mg per day.
微量元素是人體每天需要量低于100毫克的，
We'll start with macro-minerals and move to micro-minerals.
我們先講常量元素，再講微量元素
Calcium is considered the most important mineral for bone health.
鈣是對于骨骼健康最重要的礦物質
This is because calcium is mostly found in the bones.
因為人體中大部分鈣都在骨骼中
99 percent of our calcium is located in bone tissue
我們體內99%的鈣位于骨組織，
while one percent of calcium is on our blood or other body fluids.
還有1%在血液和其他體液中，
The calcium that is in our body fluids plays roles in the contraction of our muscles and the clotting of our blood.
體液中的鈣對于肌肉收縮和血液凝固有重要作用，
Calcium can be found in many foods.
很多食物中都含有鈣，
However, the best sources are milk and milk products, cheese and yoghurt
但是最好的食物來源是牛奶和牛奶制品，起司，酸奶，
sardines eaten with the bones still in them and fortified foods such as orange juice.
帶骨頭的沙丁魚和橙汁這樣的
The recommended amount for adequate intake of calcium is 1000 mg for people between the ages of 19 and 50 years old.
強化食品，對19歲到50歲的人建議每天攝取1000mg的鈣以保證足夠攝取量
Osteoporosis is a bone disease most often linked to levels of calcium consumption in the diet.
骨質疏松癥是一種骨骼疾病，和飲食中的鈣攝取量有關
The surgeon general put out a health report about osteoporosis in 2004
2004年外科聯(lián)合會發(fā)布了關于骨質疏松癥的健康報告
in an effort to help Americans prevent their bones from becoming weak and brittle due to osteoporosis.
以幫助美國人防止骨骼由于骨質疏松變得脆弱易碎
On this side there are two pictures of bone tissues displayed.
這張幻燈片上有兩張骨組織的圖片
The normal bone is on top which dense bone tissue and normal pore structures.
上面的是正常的骨骼，骨組織致密孔隙結構也正常，
The bottom picture shows osteoporotic bone which has fragile connections between pores.
下面的圖片是骨質疏松的骨骼，孔隙間連接脆弱
Even though there are sections of bone tissue that are still connected between pores
盡管骨組織的有些部分孔隙間仍是連接的，
these sections are so weak that they do not contribute to the bone density at all.
但這些部分太脆弱，根本不能提供足夠的骨密度，
Adequate consumption of calcium and vitamin D
攝取足夠的鈣和維生素D
as well as regular weight-bearing exercise is necessary to prevent osteoporosis.
以及經(jīng)常負重運動可以預防骨質疏松，
