I-Zinc iyisici esibalulekile samaminerali ngokwemvelo esivela ekudleni okunjengokudla, izilwane zasolwandle, amantongomane, ubhontshisi kanye nembewu. I-Zinc ibandakanyeka ezinkambisweni zomzimba ezibalulekile ezifana nokuphulukiswa kwesilonda, amasosha omzimba, isakhiwo samaphrotheni, nokukhula nokuthuthukiswa ebuntwaneni nokukhulelwa, kanye nokubandakanyeka ezinkambisweni eziningi ze-enzyme.
Ngenxa yokuthi i-zinki igcinwa kuwo wonke umzimba, ayikho indlela elula yokuthola ukunakekelwa kwe-zinc ngegazi noma isisindo somzimba.
Lokhu kubangela izilinganiso ezingalungile zesimo se-zinc kubantu ngabanye.
Okubalulekile kule ngxoxo, i-zinc isiza umzimba ukukhiqiza i-testosterone ye-hormone yamadoda. Ukungenisa okungenayo i-zinc kungase kusho ukukhiqizwa okuphansi kwe-testosterone, ukukhula okungekho emthethweni kanye nokwakhiwa kwemisipha , nokushayela ucansi oluphansi.
Ama-Zinc Supplements for Bodybuilders Namandla Abadlali
Izidingo zansuku zonke eziphakanyisiwe ze-zinc azilona ezinkulu: ama-milligram angu-11 emadodeni namamitha ayi-8 ama-female, ngezinye izikhathi ngesikhathi sokukhulelwa nokulahlwa. Abantu abaningi bangafinyelela kulezi zilwane ngokudla okunempilo. Noma kunjalo, amanye amaqembu angadinga ukunakekelwa okwengeziwe. Ama-Vegetarians kanye ne-vegans angabi namandla futhi abanye basikisela ukuthi abagijimi abenza ukuqeqeshwa okunzima ngokomzimba ngamahora amaningana nsuku zonke bangadinga i-zinc eyengeziwe ngoba abanye balahlekile ngokuthuthumela.
Noma kunjalo, kukhona ubufakazi obuncane bokuthi ukuthatha izithako ze-zinc kahle ngokweqile inani eliphakanyisiwe lansuku zonke imiphumela kunoma yikuphi ukuthuthukiswa kokusebenza kokusebenza kwezemidlalo noma ukwakha imisipha.
Ukuphepha kweZinc Supplements
Ukuthatha izithako ze-zinc ngaphezu kwama-milligram angu-40 / ngosuku abesilisa nabesifazane bangase bangaphephile isikhathi eside. Lona ngumkhawulo ophezulu wokusethwa kwezokuphepha yiziphathimandla eziningi zikahulumeni. Ngamazinga aphezulu kakhulu, i-zinc ingabangela ukuhuda, ukuhlanza, kanye neziqhwa. Ngamanani amancane, i-zinc ingavimbela amanye amaminerali abalulekile njengethusi, futhi isimo se-cholesterol singathinteka kakhulu, ikakhulukazi i-cholesterol enhle kakhulu.
Ama-oyster aphezulu kakhulu ku-zinc, ikakhulukazi emanzini angcolile. Amanye ama-oysters angase aqukethe ama-milligram ayi-10 noma ngaphezulu ngalunye.
Enye ingxabano engaxazululwa ukuthi ngabe ukuphakama kwe-zinc okuphakeme kungenza ngcono izinkinga ze-urinary, kufaka phakathi izimo ze-prostate ezinobungozi kanye nomdlavuza, noma ngabe izithako ze-zinc zingaba nenzuzo ngempela njengoba kuphakanyisiwe ezinye iziphathimandla. Indlela yokuqapha ingase isho ukuthi unciphisa ukungena kwe-zinc.
I-Zinc ingaphazamisa neminye imithi efaka phakathi i-penicillamine nemithi elwa namagciwane, kanti izidakamizwa zemizimba zingadlisa amazinga e-zinc.
Ngaphansi
Ngokuvamile, uma udla ukudla okunezinhlobo zokudla okunempilo, awunakwenzeka ukuthi u-zinc ulahlekile. Ngisho nabagijimi nabaqeqeshi bokuzivocavoca abavame ukudla ukudla okuningi ukuze bakwazi ukwenza umsebenzi wabo cishe bazohlangabezana nezidingo zabo ze- zinc ngenxa yokudla okunye (kanye ne-zinc) abayidlayo. Ama-Vegetarians namanye amaqembu anezondlo zokuvimbela angadinga ukunakekelwa okungaphezulu ngokufaka i-zinc.
Noma kunjalo, uma ulingwa ukuba uhlanganise, hlola nodokotela wakho noma ugcine ngaphakathi kwemingcele ye-tablet enhle ye-multivitamin.
Funda kabanzi mayelana ne-zinc kwi-National Institutes of Health Dietary Supplements site.
Imithombo:
I-Koehler K, i-Parr MK, i-Geyer H, i-Mester J, i-testosterone ye-Schänzer W. Serum kanye ne-urinary excretion yama-metabolites ama-hormone e-steroid ngemuva kokuphathwa kwesithako se-zinc esiphezulu. I-Eur J Clin Nutriti. 2007 Septhemba 19.
I-Moyad MA. I-Zinc yezifo ze-prostate nezinye izimo: ubufakazi obuncane, ubuningi be-hype, kanye nenkinga enkulu ebalulekile. Urol Nurs. 2004 Feb; 24 (1): 49-52. Buyekeza.