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Adequate intake of several minerals is essential for good health.
对一些矿物质足够的摄取量对健康至关重要，
In this presentation we will discuss the main mineral nutrients required for proper growth and wellness.
这节课讲正常发育和身体健康所需的主要矿物质
We'll discuss the function of the mineral what problems arise from deficiency and good food sources for each.
内容包括这些矿物质的功能不足引发的问题和每种矿物质的食物来源，
Even though minerals are often a small part of our diet
尽管矿物质只占我们饮食中的一小部分，
they play critical roles in the energy and metabolism of our body.
它们对身体的能量和新陈代谢有关键作用
Minerals make up about 4 percent of our total body weight
矿物质占我们身体总重量的4%，
and can be found in more than just our bones and teeth.
不仅存在于骨骼和牙齿中
Macro-minerals include such minerals as calcium, magnesium, potassium and sodium.
常量元素包括钙，镁，钾和钠，
Micro-minerals are also called trace minerals and include iron, zinc, copper, selenium and iodine.
微量元素也叫微量无机物，包括铁，锌，铜，硒和碘
Some consider the distinction between two categories as pertaining to
一些人认为将矿物质分为这两类是由于
the quantity that humans must consume for the body to function optimally.
要使人体运行最佳所需的各种矿物的量不同，
In that case macro-minerals must be consumed in quantities over a hundred milligrams per day
按照这种说法，常量元素是每天膳食摄入量要大于100毫克的
and micro-minerals are needed by the body in amounts less than one hundred mg per day.
微量元素是人体每天需要量低于100毫克的，
We'll start with macro-minerals and move to micro-minerals.
我们先讲常量元素，再讲微量元素
Calcium is considered the most important mineral for bone health.
钙是对于骨骼健康最重要的矿物质
This is because calcium is mostly found in the bones.
因为人体中大部分钙都在骨骼中
99 percent of our calcium is located in bone tissue
我们体内99%的钙位于骨组织，
while one percent of calcium is on our blood or other body fluids.
还有1%在血液和其他体液中，
The calcium that is in our body fluids plays roles in the contraction of our muscles and the clotting of our blood.
体液中的钙对于肌肉收缩和血液凝固有重要作用，
Calcium can be found in many foods.
很多食物中都含有钙，
However, the best sources are milk and milk products, cheese and yoghurt
但是最好的食物来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.
带骨头的沙丁鱼和橙汁这样的
The recommended amount for adequate intake of calcium is 1000 mg for people between the ages of 19 and 50 years old.
强化食品，对19岁到50岁的人建议每天摄取1000mg的钙以保证足够摄取量
Osteoporosis is a bone disease most often linked to levels of calcium consumption in the diet.
骨质疏松症是一种骨骼疾病，和饮食中的钙摄取量有关
The surgeon general put out a health report about osteoporosis in 2004
2004年外科联合会发布了关于骨质疏松症的健康报告
in an effort to help Americans prevent their bones from becoming weak and brittle due to osteoporosis.
以帮助美国人防止骨骼由于骨质疏松变得脆弱易碎
On this side there are two pictures of bone tissues displayed.
这张幻灯片上有两张骨组织的图片
The normal bone is on top which dense bone tissue and normal pore structures.
上面的是正常的骨骼，骨组织致密孔隙结构也正常，
The bottom picture shows osteoporotic bone which has fragile connections between pores.
下面的图片是骨质疏松的骨骼，孔隙间连接脆弱
Even though there are sections of bone tissue that are still connected between pores
尽管骨组织的有些部分孔隙间仍是连接的，
these sections are so weak that they do not contribute to the bone density at all.
但这些部分太脆弱，根本不能提供足够的骨密度，
Adequate consumption of calcium and vitamin D
摄取足够的钙和维生素D
as well as regular weight-bearing exercise is necessary to prevent osteoporosis.
以及经常负重运动可以预防骨质疏松，
