Umhlahlandlela wamaminerali
I-Zinc iyi- mineral trace oyidingayo ekukhuleni okujwayelekile kanye nomsebenzi omzimba omzimba onempilo. Kuhileleke ekukhiqizeni amaprotheni, ukuhlanganisa i-DNA, nokuhlukaniswa kwamaseli. I-Zinc iyadingeka namakhulu ama-enzyme asebenza ngokuhluka kwamakhemikhali ahlukile futhi kubalulekile nomqondo ojwayelekile wokuhogela nokunambitha.
I-National Academy of Sciences, Engineering and Medicine, Health and Medicine Division ibeke izindlela zokudla zokudla (DRIs) ze-zinc esekelwe eminyakeni yobudala.
Izindleko zokudluliswa kwezidakamizwa
Iminyaka engu-1 kuya kwemi- 3: 7.0 ama-milligram ngosuku
Iminyaka engama-4 kuya kwengu-8: ama- milligram angu-12 ngosuku
Iminyaka engu-9 kuya kwengu-13: ama- milligram angu-23 ngosuku
Iminyaka engu-14 kuya kwengu-18: ama-milligram angu-34 ngosuku
Iminyaka engu-19 +: ama- milligram angu-40 ngosuku
I-zinc yokudla itholakala ekudleni okunamaprotheni okucebile okunjengenyama, izinkukhu, izinhlanzi nezilwane zasolwandle. Ama-Oysters aphezulu kakhulu ku-zinc. Imifino, amantongomane, okusanhlamvu okugcwele kanye nemikhiqizo yobisi iqukethe ne-zinc. Umzimba wakho awunawo isitoreji esihle se-zinc, ngakho udinga ukudla okuqukethe i-zinc nsuku zonke.
Izitshalo zezilwane, abesifazane abakhulelwe noma abahlengikazi, izidakamizwa kanye nabantu abanezimo zesimiso sokugaya kungase bazuze ekudleni ukudla okucebile ku-zinc noma ngokuthatha izithako (khuluma nodokotela wakho kuqala). Ukunciphisa i-Zinc kungenzeka uma uthatha i-zinc kakhulu njengengxenye yokudla.
Izimpawu Zokukhubazeka Zinc
Ukuntuleka kwe-Zinc kungaholela ekulahlekelweni kwesifiso, ukukhubazeka kwesimiso somzimba kanye nokukhula kancane kancane.
Ukwehluleka okukhulu kungabangela izinkinga zokulahleka kwezinwele, iso neyesikhumba, isifo sohudo, ukulahlekelwa isisindo, kanye ne-hypogonadism kanye nokungabi namandla emadodeni.Ukutholakala okungenzeka kungenxa yokuntuleka kwe-zinc ekudleni noma ezinkingeni zokumunca
Abantu abanezifo ezibangelwa ukukhukhumeza (IBD) noma izinhlobo ezithile zokuhlinzwa kwamathunjini bangase babe nobunzima bokungenisa i-zinc.
Abesifazane abakhulelwe bangase babe engozini enkulu ngoba ingane ifuna imali enkulu. Ama-Vegetarians angadinga i-zinc eyengeziwe ngoba imithombo eminingi yezitshalo ye-zinc nayo iphinde ibe nama-phytates, okunciphisa ukungakwazi ukukwenza.
Ukuntuleka kwezinto akuvamile emazweni athuthukile, futhi akuvamile ukuthola izingane kanye nabantu abadala. Ukuntuleka kwe-Zinc ngokuvamile kunzima ukubona ngoba inani le-zinc ku-serum (ingxenye yegazi elivivinywa) alumeleli inani elitholakala emaseli.
I-Zinc Toxicity
Ukuthatha i-zinc kakhulu njengokwengeza konke ngesikhathi esisodwa kungabangela izinambuzane, ukuhlanza, izikhumba, isifo sohudo, nezinsizwa. Ukuthatha i-megadoses ye-zinc nsuku zonke isikhathi eside kungabangela izinkinga ngethusi nensimbi , ukulimaza amasosha omzimba nokunciphisa ama-HDL ama-cholesterol amazinga. Izithako ze-Zinc zingabuye zihlanganyele neminye imithi.
I-National Academy of Sciences, Engineering and Medicine, Health and Medicine Division yabeka ukudla okungenakubekezeleleka kwansuku zonke (UL) ngamavithamini namaminerali. I-UL yizinga eliphakeme ongayithatha nsuku zonke (kokubili kokudla kanye nezithako) ezingabangeli izinkinga zempilo.
Izinsizakalo ezingenakubekezela nsuku zonke zeZinc
- Abantu abadala: 40 milligrams ngosuku
- Intsha: ama-milligram angu-34 ngosuku
- Izingane ezineminyaka eyi-9 kuya ku-13: 23 ama-milligram ngosuku
- Izingane ezineminyaka engama-4 kuya ku-8: ama- milligram angu-12 ngosuku
- Izingane ezineminyaka eyi-1 kuya kwezingu-3: 7 ngosuku
- Izinsana ezineminyaka engu-7 kuya kweziyi-12: ama-milligram amahlanu ngosuku
- Izinsana ezifinyelela ezinyangeni ezingu-6: ama- milligram angu-4 ngosuku
Imithombo:
National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." Kufinyelelwe ngo-Mashi 16, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
I-National Eye Institute, amaNational Institutes of Health. Ucwaningo lwe-Eye-Related Study Disease - Imiphumela. " Kufinyelelwe ku-Mashi 16, 2016. http://www.nei.nih.gov/amd/.
Ihhovisi Lokudla Kwezondlo, Izikhungo Zikazwelonke Zempilo. "Iphepha Lokudla Lokudla Ngezidakamizwa: I-Zinc." Kufinyelelwe ku-Mashi 16, 2016. http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/.