Zeziphi izongezelelo zeZinc ezilungileyo? Izibonelelo kunye nokunye

Umxholo

• Iindidi zeziXhobo zeZinc
• Izibonelelo ezinokubakho
• Ngamana unokuphucula ukusebenza kwamajoni omzimba
• Ngamana unokukhuthaza ukuLawulwa kweSwekile yeGazi
• Inceda Ukulwa namabala
• Ngamana unokuphucula impilo yentliziyo
• Icothisa ukuQalwa kweMacular
• Izibonelelo eziPhezulu zeZinc
• Ubungakanani
• Ukhuseleko kunye neempembelelo zecala
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Zinc yinto encinci yemicronutrient ebalulekileyo phantse kuyo yonke imiba yempilo yakho.

Okwesibini kuphela uku-ayina njengeyona nto ininzi yokulandelwa kwezimbiwa emzimbeni wakho ().

Ifumaneka ngeendlela ezininzi ezahlukeneyo, izongezo ze-zinc zihlala zisetyenziselwa ukunyanga uluhlu lwezifo.

Uphando lubonisa ukuba le minerali inokuphucula ukusebenza kwamajoni omzimba, izinzise amanqanaba eswekile yegazi, kwaye incede ukugcina ulusu, amehlo kunye nentliziyo yakho isempilweni.

Eli nqaku liphonononga iintlobo, izibonelelo, izindululo zedosi, kunye neziphumo ebezingalindelekanga zokuncedisa zinc.

Iindidi zeziXhobo zeZinc

Xa ukhetha isongezelelo se-zinc, uya kuqaphela ukuba zininzi iintlobo ezahlukeneyo ezikhoyo.

Ezi ntlobo zahlukileyo zempembelelo yempilo ye-zinc ngeendlela ezahlukeneyo.

Nazi ezimbalwa onokuzifumana kwintengiso:

• Zinc gluconate: Njengenye yezona ndlela zixhaphakileyo ze-zinc, i-zinc gluconate ihlala isetyenziswa kumayeza abandayo, afana ne-lozenges kunye ne-nasal sprays (2).
• Zinc acetate: Njenge-zinc gluconate, i-zinc acetate ihlala yongezwa kwi-lozenges ezibandayo ukunciphisa iimpawu kunye nokukhawulezisa inqanaba lokuchacha ().
• I-zinc sulphate: Ukongeza ekuncedeni ukuthintela ukunqongophala kwe-zinc, i-zinc sulfate ibonakalisiwe ukunciphisa ubunzima be-acne ().
• Zinc picolinate: Olunye uphando lubonisa ukuba umzimba wakho unokufumana le fomu ngcono kunezinye iintlobo ze-zinc, kubandakanya i-zinc gluconate kunye ne-zinc citrate ().
• IZinc orotate: Le fomu ibotshelelwe kwi-orotic acid kwaye yenye yeentlobo eziqhelekileyo zezongezo ze-zinc kwintengiso (6).
• IZinc citrate: Olunye uphononongo lubonise ukuba olu hlobo lwesongezelelo se-zinc lufakwe kakuhle njenge-zinc gluconate kodwa lunencasa engemuncu, inomdla ngakumbi ().

Ngenxa yokuba yenye yeendlela ezifumanekayo nezinexabiso eliphantsi zinc, i-zinc gluconate inokuba lukhetho olufanelekileyo lokunceda ukungqubana kokutya ngaphandle kokophula ibhanki yakho.

Nangona kunjalo, ukuba unako ukutyala imali ngakumbi, i-zinc picolinate inokufakwa ngcono.

Ifumaneka kwi-capsule, ithebhulethi, kunye nefom ye-lozenge, zininzi izinto onokukhetha kuzo ukuze ufumane idosi yakho yemihla ngemihla ye-zinc-nokuba ukhetha luphi uhlobo.

Nangona kunjalo, gcinani engqondweni ukuba izitshizi zempumlo eziqukethe i-zinc zidityaniswe nelahleko yevumba kwaye kufuneka zithintelwe (,).

Kukho iindlela ezininzi zezongezo ze-zinc ezichaphazela impilo yakho ngeendlela ezizodwa. Zifumaneka ngokubanzi kwiifomsule, ithebhulethi, kunye nefom ye-lozenge. Izitshizi ezineempumlo ezine-zinc kufuneka zithintelwe.

Izibonelelo ezinokubakho

I-Zinc ibalulekile kwiinkalo ezininzi zempilo kwaye inxulunyaniswa nezibonelelo ezahlukeneyo.

Ngamana unokuphucula ukusebenza kwamajoni omzimba

Amayeza amaninzi e-counter-counter kunye neyeza zendalo zibonisa i-zinc ngenxa yokukwazi ukuphucula umzimba kunye nokulwa nokuvuvukala.

Olunye uphononongo lwezifundo ezisixhenxe lubonise ukuba i-lozenji ze-zinc eziqukethe i-80-92 mg ye-zinc inokunciphisa ixesha lokubanda eliqhelekileyo ukuya kuthi ga kwi-33% ().

I-Zinc inokuthi isebenze njenge-antioxidant, incede ukunciphisa ukudumba nokukhusela ngokuchasene neemeko ezingapheliyo, ezinjengesifo sentliziyo, umhlaza, kunye neswekile (,).

Olunye uphononongo kubantu abadala abangama-50 bafumanisa ukuba ukuthatha i-45 mg ye-zinc gluconate yonyaka omnye kunciphise amanqaku amanqaku okuvuvukala kunye nokunciphisa ukuphindaphindeka kosulelo ().

Ngamana unokukhuthaza ukuLawulwa kweSwekile yeGazi

IZinc iyaziwa ngendima yayo kulawulo lweswekile yegazi kunye nokufihlwa kwe-insulin. I-insulin yihomoni ejongene nokuhambisa iswekile kwigazi lakho ukuya kwizicwili zakho ().

Olunye uphando lubonisa ukuba i-zinc inokunceda ukugcina amanqanaba eswekile esegazini kunye nokuphucula ubuntununtunu bomzimba wakho kwi-insulin.

Olunye uphononongo luxele ukuba izongezo ze-zinc bezisebenza kakuhle ekuphuculeni ulawulo lweeswekile lwexesha elifutshane kunye nelinexesha elide kubantu abanesifo seswekile ().

Olunye uphando lubonisa ukuba i-zinc inokunceda ukunciphisa ukunganyangeki kwe-insulin, enokuphucula amandla omzimba wakho wokusebenzisa i-insulin ngokufanelekileyo ukugcina amanqanaba eswekile yegazi aqhelekileyo (,).

Inceda Ukulwa namabala

Izongezo zeZinc zihlala zisetyenziselwa ukukhuthaza impilo yolusu kunye nokunyanga iimeko eziqhelekileyo zolusu njenge-acne ().

I-Zinc sulfate ibonakaliswe iluncedo ngokukodwa ekunciphiseni iimpawu ze-acne ().

Isifundo seenyanga ezi-3 kubantu abangama-332 bafumanisa ukuba ukuthatha i-30 mg ye-elemental zinc-igama elibhekisa kwinani le-zinc efumaneka kwisongezo-yayisebenza kunyango lwe-acne ().

Izongezo zeZinc zihlala zithandwa kwezinye iindlela zonyango njengoko zingabizi, zisebenza kakuhle, kwaye zinxulunyaniswa neziphumo ebezingalindelekanga ezimbalwa kakhulu).

Ngamana unokuphucula impilo yentliziyo

Isifo sentliziyo yingxaki enkulu, ebalwa malunga ne-33% yokufa kwabantu kwihlabathi liphela ().

Olunye uphando lubonisa ukuba ukuthatha i-zinc kunokuphucula umngcipheko wesifo sentliziyo kwaye kunganciphisa i-triglyceride kunye namanqanaba e-cholesterol.

Ukuphononongwa kwezifundo ezingama-24 kufumanise ukuba izongezo ze-zinc zanceda ukwehlisa amanqanaba e-cholesterol eyi-LDL iyonke kwaye "imbi", kunye ne-triglycerides yegazi, enokunceda ekuthinteleni isifo sentliziyo ().

Ukongeza, isifundo esinye kwabasetyhini abancinci abangama-40 babonisa ukuba ukungena okuphezulu kwe-zinc kunxulunyaniswe namanqanaba asezantsi koxinzelelo lwegazi (inani eliphezulu lokufunda) ().

Nangona kunjalo, uphando oluvavanya iziphumo zezongezo kuxinzelelo lwegazi lilinganiselwe ().

Olunye uphando lubonisa ukuba amanqanaba asezantsi e-serum zinc angadibaniswa nomngcipheko ophezulu wesifo senhliziyo, kodwa iziphumo zihlala zingahambelani ().

Icothisa ukuQalwa kweMacular

Ukonakala kwe-Macular sisifo samehlo esiqhelekileyo kwaye sesinye sezizathu ezibangela ukulahleka kombono kwihlabathi liphela ().

Izongezo ze-Zinc zihlala zisetyenziselwa ukucothisa ukuqhubela phambili kokuhla kwe-macular degeneration (AMD) kunye nokunceda ukukhusela ekulahlekelweni kombono kunye nokungaboni.

Olunye uphononongo kubantu abangama-72 abane-AMD lubonise ukuba ukuthatha i-50 mg ye-zinc sulfate yonke imihla kangangeenyanga ezintathu kunciphise ukuqhubela phambili kwesi sifo ().

Kwangokunjalo, olunye uphononongo lwezifundo ezili-10 luxele ukuba ukuncedisa nge-zinc kwakusebenza ukunciphisa umngcipheko wokuqhubela phambili kokuwohloka kwe-macular ().

Nangona kunjalo, olunye uphononongo kuphononongo lucebise ukuba izongezo ze-zinc zodwa azinako ukuvelisa umbono obonakalayo kwaye kufuneka zidityaniswe nolunye ukhetho kunyango ukuze kunyuswe iziphumo ().

Izibonelelo eziPhezulu zeZinc

I-Zinc inokunciphisa ixesha leempawu ezibandayo, ukuxhasa ukulawulwa kweswekile yegazi, ukuphucula amabala abukhali kunye nokuvuvukala, ukunciphisa umngcipheko wesifo sentliziyo, kunye nokucothisa ukuqhubela phambili kokuhla kwe-macular.

Ubungakanani

Ingakanani i-zinc ekufuneka uyithathile ngemini ixhomekeke kuhlobo, njengoko isongezelelo ngasinye sinexabiso elahlukileyo le-zinc.

Umzekelo, i-zinc sulfate ine-23% ye-zinc elementi, ke i-220 mg ye-zinc sulphate ingalingana ne-50 mg ye-zinc (27).

Esi sixa sihlala sidweliswe kwileyibhile yesongezelelo sakho, isenza ukuba kube lula ukufumanisa ukuba kufuneka uthathe malini ukuze uhlangabeze iimfuno zakho zemihla ngemihla.

Kubantu abadala, idosi yemihla ngemihla ekhuthazwayo i-15-30 mg ye-elemental zinc (,).

Amayeza aphezulu asetyenziselwe ukunyanga iimeko ezithile, kubandakanya amabala, isifo sorhudo kunye nosulelo lokuphefumla.

Nangona kunjalo, ngenxa yeziphumo ebezingalindelekanga ezinokubakho ezinxulunyaniswa nokusetyenziswa kakhulu kwe-zinc, kungcono ukuba ungagqithi kumda ophezulu we-40 mg ngosuku-ngaphandle kokuba phantsi kolawulo lwezonyango (27).

Izongezo ezahlukeneyo ze-zinc ziqulathe ukugxila okungafaniyo kwe-zinc elementi. Umthamo ocetyiswayo wezongezo zemihla ngemihla yi-15-30 mg.

Ukhuseleko kunye neempembelelo zecala

Xa isetyenziswa njengokuyalelwa, izongezo ze-zinc kunokuba yindlela ekhuselekileyo nesebenzayo yokwandisa ukutya kwakho i-zinc kunye nokuphucula iinkalo ezininzi zempilo yakho.

Nangona kunjalo, banxulunyaniswa neziphumo ebezingalindelekanga, kubandakanya isicaphucaphu, ukugabha, urhudo, kunye nentlungu esiswini (29,).

Ukugqitha kwi-40 mg ngosuku nge-zinc elementi kunokubangela iimpawu ezinjengomkhuhlane, ukukhohlela, iintloko, kunye nokudinwa ().

I-Zinc nayo inokuphazamisa ukubanakho komzimba wakho ukufunxa ubhedu, okunokubangela ukusilela kule minerali iphambili ngokuhamba kwexesha ().

Ngaphaya koko, izongezo ze-zinc zibonisiwe ukuba ziphazamisa ukufunxwa kwee-antibiotics ezithile, ukunciphisa ukusebenza kwazo ukuba kuthathwe ngaxeshanye (27).

Ukunciphisa umngcipheko weziphumo ebezingalindelekanga, bambelela kumthamo ocetyiswayo kwaye uphephe ukugqitha kumda ongaphezulu onokunyamezeleka we-40 mg ngosuku-ngaphandle kokuba uphantsi kolawulo lonyango.

Ukuba ufumana naziphi na iziphumo ebezingalindelekanga emva kokuthatha izongezo ze-zinc, nciphisa idosi yakho kwaye ujonge ukubonisana neengcali zonyango ukuba iimpawu ziyaqhubeka.

I-Zinc inokubangela iziphumo ebezingalindelekanga ezimbi, kubandakanya imicimbi yokugaya kunye neempawu ezinje ngomkhuhlane. Inokuphazamisa nokufunxwa kobhedu kunye nokunciphisa ukusebenza kwee-antibiotics ezithile.

Umgca osezantsi

I-Zinc iyiminerali ebalulekileyo kwiinkalo ezininzi zempilo.

Ukongezwa nge-15-30 mg ye-zinc elementi yemihla ngemihla kunokuphucula ukhuseleko, amanqanaba eswekile yegazi, kunye neliso, intliziyo kunye nolusu. Qiniseka ukuba awugqithi kumda ongaphezulu we-40 mg.

Iziphumo ebezingalindelekanga zeZinc zibandakanya imiba yokugaya ukutya, iimpawu ezinje ngomkhuhlane, kunye nokuncitshiswa kokufakwa kobhedu kunye nokusebenza ngempumelelo kweyeza.

Izongezo zeZinc zifumaneka ngokubanzi kwi-intanethi, kwivenkile yezempilo yakho, okanye ekhemesti.

Kwaye, ukuba ufuna ukuzama nokwandisa ukutya kwakho i-zinc ngokutya kwakho, ukutya okuninzi kutyebile kule minerali, efana namandongomane, iimbewu, iimbotyi, inyama, ukutya kwaselwandle, kunye nobisi.