IZinc: yintoni, yintoni eyenzelwe kunye nendlela yokutya

Umxholo

• Izibonelelo zempilo zinc
• Uyisebenzisa njani iZinc
• Ungazi njani ukuba andinayo i-zinc
• Ukonzakala kwe-zinc egqithileyo empilweni

I-Zinc iyiminerali ebaluleke kakhulu yokugcina impilo kuba ithatha inxaxheba ngaphezulu kweempendulo zamachiza angama-300 emzimbeni. Ke, xa iphantsi emzimbeni, inokubangela utshintsho oluninzi, ngakumbi kwinkqubo yomzimba yokuzikhusela nakwimveliso yehomoni.

Eyona mithombo iphambili ye-zinc kukutya kwezilwanyana okufana neembatyisi, i-shrimp kunye nenyama yenkomo, inkukhu, intlanzi kunye nesibindi. Ingqolowa yengqolowa, iinkozo ezigcweleyo, amandongomane, ukutya okuziinkozo, imifuno kunye nezilimo eziyizigaxa nazo zityebile nge-zinc, kodwa iziqhamo kunye nemifuno ngokubanzi, nangona ine-zinc, ayingoyena mthombo ulungileyo kuba awukuvumeli ukufakwa kakuhle kwale minerali.

Izibonelelo zempilo zinc

Kukho izizathu ezininzi zokucacisa ukubaluleka kokutya ukutya okunothe kwi-zinc, nangona kunjalo, ezinye zezona zibalulekileyo zibandakanya:

1. Inegalelo kwizinwele ezithambileyo nezikhazimlayo, ukulwa nokulahleka kweenwele;
2. Inceda ekufunxeni ivithamini A;
3. Inceda kunyango loxinzelelo;
4. Ukukhuthaza umsebenzi we-thyroid;
5. Ikhusela ngokuchasene nosulelo kuba isebenza kumajoni omzimba;
6. Kuthintela uhlobo lweswekile yesi-2;
7. Ukuququzelela ukuphilisa amanxeba;
8. Kuthintela ukubonakala komhlaza;
9. Inceda kunyango lwamabala;
10. Ithintela umhlaza kunye nokuguga, njengoko inesenzo sokulwa ne-antioxidant.

Nangona kunjalo, njengoko ithatha inxaxheba kwiindlela ezininzi zokuphendula komzimba, i-zinc inezinye izinto ezibalulekileyo, ngakumbi kwinqanaba le-neuronal kunye ne-hormonal.

Uyisebenzisa njani iZinc

I-Zinc yiminerali engiveliswanga ngumzimba womntu, ke kufuneka ifunxwe ngokutya. Ukutya okune-zinc engaphezulu kubandakanya ezo zivela kwimvelaphi yezilwanyana, ezinje ngeembatyisi, inyama yenkomo kunye nesibindi, nangona kunjalo, okunye ukutya okuvela kwimvelaphi yezityalo nako lukhetho olufanelekileyo, njengeeamangile kunye nembewu yethanga. Ke, ukutya ukutya okubandakanya olu hlobo lokutya kwanele ukugcina amanqanaba e-zinc elawulwa.

Nangona kunjalo, xa kukho ukunqongophala kwe-zinc emzimbeni, ukongeza kukutya, kunokuba yimfuneko ukongeza nge-zinc, kodwa kule meko, kubaluleke kakhulu ukuba kukho isikhokelo esivela kugqirha okanye kwisondlo, kuba ukugqitha i-zinc nayo inokuphela iyingozi.

Jonga uluhlu lwezinto ezili-15 zokutya okunezinc.

Ungazi njani ukuba andinayo i-zinc

Abantu abasempilweni abatya iintlobo ngeentlobo zokutya kunqabile ukuba baswele i-zinc. Nangona kunjalo, ekuphela kwendlela yokuqiniseka ukuba kukho ukusilela kwe-zinc emzimbeni kukwenza uvavanyo lwegazi okanye umchamo ukulinganisa inani lezi zimbiwa. Amaxabiso esalathiso se-zinc egazini ngama-70 ukuya kwi-120 µg / dL ukuya kuthi ga kwi-900 µg / g kumchamo.

Ukusilela kweZinc kunokukhokelela kwiimpawu ezinje:

• Ukulibaziseka ekunyangeni inxeba;
• Iinzipho ezibuthathaka, ezibuthathaka nezimhlophe;
• Izinwele ezomileyo nezomileyo;
• Ukulahleka kweenwele;
• Utshintsho kwincasa.

Ukongeza kwindlela yokutya esezantsi kwi-zinc, ukunqongophala kwale minerali kuxhaphake kakhulu kubantu abaneeseshoni ze-hemodialysis okanye abanesifo sohudo esibi okanye esiqhubekayo. Amanye amayeza anokukhokelela koku kusilela kwaye kubandakanya: iziyobisi ezichasayo, i-thiazide diuretics, omeprazole kunye ne-sodium bicarbonate, umzekelo.

Ukonzakala kwe-zinc egqithileyo empilweni

Njengokuba ukusilela kuyingozi, i-zinc engaphezulu nayo inokuba yingozi empilweni kwaye inokubangela iimpawu ezinjengokudinwa, umkhuhlane kunye nentlungu esiswini. Ezinye zeemeko ezinokuthi zikhokelele kolu nyuso kukunyanzelwa kweZinc kwaye kwimeko yezifo ezinje ngokusilela kwentliziyo okungapheliyo, i-osteosarcoma okanye i-atherosclerosis, umzekelo.