IZinc ekutyeni

I-Zinc yinto ebalulekileyo yokulandela umkhondo wabantu abafuna ukuhlala besempilweni. Kwizinto ezilandelwayo izimbiwa, le nto yeyesibini kuphela kwisinyithi kugxino lwayo emzimbeni.

I-Zinc ifumaneka kwiiseli kuwo wonke umzimba. Kuyafuneka ukuba inkqubo yomzimba yokuzikhusela (amajoni omzimba) isebenze ngokufanelekileyo. Idlala indima kwisahlulo seseli, ukukhula kweseli, ukuphilisa amanxeba, kunye nokonakala kwee-carbohydrate.

I-Zinc ikwafuneka kwimizwa yokujoja kunye nokunambitha. Ngexesha lokukhulelwa, ubuntwana, kunye nobuntwana umzimba ufuna i-zinc ukuze ikhule kwaye ikhule ngokufanelekileyo. I-Zinc ikwanyusa isenzo se-insulin.

Ulwazi oluvela kuphononongo lobuchwephesha kwizongezo ze-zinc lubonise ukuba:

• Xa uthathwe ubuncinci iinyanga ezintlanu, i-zinc inokuwunciphisa umngcipheko wokugula ngenxa yengqele eqhelekileyo.
• Ukuqala ukuthatha izongezo ze-zinc kwisithuba seeyure ezingama-24 emva kokuqala kweempawu ezibandayo kunokunciphisa ukuba iimpawu zihlala ixesha elingakanani kwaye zenze ukuba iimpawu zibe mbi kakhulu. Nangona kunjalo, ukuxhaswa ngaphaya kwe-RDA akukhuthazwa ngeli xesha.

Iiproteni zezilwanyana zingumthombo olungileyo we-zinc. Inyama yenkomo, inyama yehagu, nemvana iqulethe izinc engaphezulu kweentlanzi. Inyama emnyama yenkukhu ine-zinc eninzi kunenyama elula.

Eminye imithombo elungileyo ye-zinc ngamandongomane, ukutya okuziinkozo, iimbotyi kunye negwele.

Iziqhamo kunye nemifuno ayisiyomithombo ilungileyo, kuba i-zinc kwiiproteni zezityalo ayifumaneki ukuba isetyenziswe ngumzimba njenge-zinc evela kwiiproteni zezilwanyana. Ke ngoko, izidlo ezineprotein ephantsi kunye nokutya kwemifuno zihlala ziphantsi kwi-zinc.

I-Zinc ikwi-multivitamin kunye neemaminerali zongezelelo. Ezi zongezelelo zinokuba ne-zinc gluconate, i-zinc sulfate, okanye i-zinc acetate. Akucaci ukuba enye ifom ingcono kunenye.

I-Zinc ikwafumaneka nakumayeza anganyangekiyo, anje nge-lozenges ezibandayo, iipreyi zempumlo, kunye neegel zeempumlo.

Iimpawu zokusilela kwe-zinc zibandakanya:

• Rhoqo izifo
• Hypogonadism emadodeni
• Ukulahleka kweenwele
• Ukutya okungafanelekanga
• Iingxaki ngengqondo yongcamlo
• Iingxaki ngengqondo yokujoja
• Izilonda zolusu
• Ukukhula kancinci
• Ingxaki yokubona ebumnyameni
• Amanxeba athatha ixesha elide ukuphola

Izongezo zeZinc ezithathwe ngesixa esikhulu zinokubangela urhudo, isisu esibuhlungu kunye nokugabha. Ezi mpawu zihlala zibonakala kwiyure ezi-3 ukuya kwezi-10 zokuginya izongezo. Iimpawu zihamba ngexesha elifutshane emva kokumisa izongezelelo. Ukuthatha ngaphezulu kwe-zinc kunokukhokelela ekuswelekeni kobhedu okanye intsimbi.

Abantu abasebenzisa iimpumlo zeempumlo kunye neegel ezinezinki zinokuba neziphumo ebezingalindelekanga, njengokulahla ivumba labo.

UKUFAKWA KWESIKHOKELO

Imilinganiselo ye-zinc, kunye nezinye izondlo, zibonelelwa kwi-Dietary Reference Intakes (i-DRIs) ephuhliswe yiBhodi yokutya kunye neZondlo kwiZiko lezeMpilo. I-DRI lixesha leseti yokubhekisa esetyenziselwa ukucwangcisa nokuvavanya ukungena kwezondlo kwabantu abasempilweni. Ezi zixabiso, ezahluka ngokweminyaka kunye nesini, zibandakanya:

• Isibonelelo seDiary esicetyiswayo (i-RDA) -Iqondo eliqhelekileyo lemihla ngemihla lokutya elaneleyo ukuhlangabezana neemfuno zezondlo phantse zonke (iipesenti ezingama-97 ukuya kuma-98%) zabantu abasempilweni. I-RDA linqanaba lokutya elisekwe kubungqina bophando lwenzululwazi.
• Ukungenela okwaneleyo (AI) -Leli nqanaba limiselwe xa kungekho bungqina baneleyo bophando lwezenzululwazi lokuphuhlisa i-RDA. Ibekwe kwinqanaba ekucingelwa ukuba liqinisekisa ukondla okwaneleyo.

Ukungeniswa kwereferensi yokutya kwi-zinc:

Iintsana (AI)

• Iinyanga ezi-0 ukuya kwezi-6: 2 mg / ngosuku

Abantwana neentsana (RDA)

• Iinyanga ezi-7 ukuya kwezi-12: 3 mg / ngosuku
• 1 ukuya kwiminyaka emi-3: 3 mg / ngosuku
• I-4 ukuya kwi-8 iminyaka: 5 mg / ngosuku
• Iminyaka eli-9 ukuya kweli-13: 8 mg / ngosuku

Abafikisayo nabadala (i-RDA)

• Amadoda, aneminyaka eli-14 nangaphezulu: 11 mg / ngosuku
• Abafazi, ubudala be-14 ukuya kwi-18: 9 mg / ngosuku
• Abafazi, iminyaka eyi-19 nangaphezulu: 8 mg / ngosuku
• Abafazi abakhulelweyo, abaneminyaka eli-19 nangaphezulu: 11 mg / ngosuku (iminyaka eli-14 ukuya kweli-18: 12 mg / ngosuku)
• Abasetyhini abasebenzayo, abaneminyaka eli-19 nangaphezulu: 12 mg / ngosuku (iminyaka eli-14 ukuya kweli-18: 13 mg / ngosuku)

Eyona ndlela yokufumana imfuno yemihla ngemihla yeevithamini kunye neeminerals kukutya ukutya okunesondlo okuqukethe iintlobo ezahlukeneyo zokutya.

Mason JB. Iivithamini, ukulandelela iiminerali, kunye nezinye izinto ezincinci. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 218.

USalwen MJ. Iivithamini kunye nokulandela umkhondo. Ku: McPherson RA, Pincus MR, ii-eds. Ukuchongwa kweKlinikhi kaHenry kunye noLawulo ngeendlela zeLebhu. Umhla we-23. ISt Louis, MO: Elsevier; I-2017: isahluko 26.

U-Singh M, iDas RR. I-Zinc yengqele eqhelekileyo. Isiseko sedatha yeCochrane Rev. Ngo-2013; (6): CD001364. IINKCUKACHA: 23775705 www.ncbi.nlm.nih.gov/pubmed/23775705.