Hoʻopau i ka Zinc Deficiency me kahi meaʻai

Pilikia anei ke kaumaha? lauoho lauoho? hiki i ka ma'i? Luuluu? ʻAʻole maikaʻi? ʻili ʻino? ʻO ka makemake ʻole e hānau keiki? Malia paha he zinc deficiency! ʻO Zinc kahi mea koʻikoʻi. Hiki i ka nele o ka zinc ke hoʻonui a hoʻoulu paha i nā pilikia olakino.

ʻO Zinc kahi mea waiwai nui

He mea koʻikoʻi ka Zinc, ʻo ia hoʻi, ʻoiai he mea pono ia no nā mea liʻiliʻi, pono e ʻai mau ʻia me ka meaʻai.

Pono ka zinc

Ua ʻōlelo ʻia ke koi zinc (DGE) penei [2]:

• Nā kamaliʻi (0 - 1 makahiki): 1.5 - 2.5 mg zinc i kēlā me kēia lā
• Nā keiki (1 - 10 mau makahiki): 3 - 6 mg
• ʻO nā ʻōpio kāne (10-19 mau makahiki): 9-14 mg
• ʻO nā ʻōpio wahine (10-19 mau makahiki): 8-11 mg
• Nā kāne: 11 a 16 mg
• Nā wahine: 7 a 10 mg
• Nā wāhine hāpai i ka 1st trimester: 7 - 11 mg
• ʻO nā wahine hāpai i ka 2nd trimester: 9 - 13 mg
• Ka hānai ʻana: 11 - 14 mg

Hoʻolako maikaʻi ʻia nā pēpē me ka zinc ma o ka waiū umauma. ʻOiaʻiʻo, pono e hoʻolako maikaʻi ʻia ka makuahine me ka zinc (a me nā mea koʻikoʻi ʻē aʻe a pau).

ʻO nā pae nui no nā keiki a me nā ʻōpio ma muli o ka loaʻa ʻana o ka nui o nā keiki a me nā ʻōpio, ʻoi aku ka nui o ka zinc. No nā mākua, akā, aia kekahi wehewehe ʻana mai ka German Society for Nutrition (DGE):

ʻOi aku ka nui o ka phytic acid, ʻoi aku ka nui o ka zinc

ʻOi aku ka nui o ka phytic acid a i ʻole phytate āu e lawe ai i kēlā me kēia lā ma o kāu ʻai, ʻoi aku ka nui o ka zinc āu e lawe ai. ʻO ka phytic acid kahi mea kanu i loaʻa i loko o nā kīʻaha, nā hua, nā nati, a me nā legumes. ʻOi aku ka nui o ka meaʻai mea kanu āu e ʻai ai, ʻoi aku ka nui o ka zinc āu e pono ai, e like me ka DGE. No ka mea, ʻaʻole ka phytic acid i ka absorption o ka zinc.

Ua hana ka DGE i ʻekolu pūʻulu:

• Pono ka poʻe e ʻai ana i ka waikawa phytic liʻiliʻi (330 mg / lā = 0.5 mmol / lā) i 11 mg zinc (kāne) a i ʻole 7 mg zinc (nā wahine).
• Pono ka poʻe e ʻai ana i ka waika phytic (660 mg/lā = 1 mmol/lā) i 14 mg zinc (kāne) a i ʻole 8 mg zinc (nā wahine).
• Pono ka poʻe e ʻai i ka nui o nā waikawa phytic (990 mg / lā = 1.5 mmol / lā) i 16 mg zinc (kāne) a i ʻole 10 mg zinc (nā wahine).

Aia ʻoe i ka hui hea?

Pehea ʻoe e ʻike ai i kahi o nā hui ʻekolu āu e hui ai? Ua wehewehe ka DGE i kēia mea penei:

• ʻAi ka pūʻulu 1 i ka liʻiliʻi o nā hua palaoa piha a me nā legumes, akā nui nā huahana holoholona.
• ʻAi ka pūʻulu 2 i ka meaʻai maikaʻi, hiki paha i ka meaʻai meaʻai a i ʻole ka vegan, akā i ke koho ʻana i nā hua palaoa, e hōʻoia i ka hoʻoulu ʻia a i ʻole ka fermented (berena sourdough), a i ke koho ʻana i nā legumes ua hoʻomoʻi ʻia (germinated) ma mua o ka ʻai ʻana.
• ʻAi ʻia ka pūʻulu 3 i nā hua palaoa piha ʻole a hoʻoulu ʻia, a me ka nui o nā legumes a uhi nui i kā lākou pono protein me nā kumu protein meaʻai e like me nā huahana soy.

Hiki i ka nele o ka zinc ke pili i kekahi

Mai ka wehewehe ʻana i luna, hiki i kekahi ke hoʻoholo i nā mea ʻai meaʻai a me nā vegans i ka pilikia o ka nele o ka zinc. No laila ua kapa pinepine ʻia ʻo Zinc ma ke ʻano he "mea pilikia" no nā mea ʻai meaʻai.

Ua ʻōlelo ʻia ʻoi aku ka maʻalahi o ka zinc mai nā meaʻai holoholona ma mua o ka zinc mai nā kumu mea kanu. Hōʻike mākou me ka meaʻai vegan a me ka meaʻai meaʻai ʻaʻole ʻoe e pilikia i ka nele o ka zinc. Ma ke kue. Hiki i ka nele o ka Zinc ke hoʻopilikia i kekahi - inā he vegan, meaʻai meaʻai, a hui pū paha.

Eia nō naʻe, ma mua o ka wehewehe ʻana pehea e hiki ai iā ʻoe ke loaʻa ka nui o ka zinc - ʻoiai inā he vegan maoli ʻoe - e nānā kākou i nā hōʻailona o ka nele o ka zinc:

He aha nā hōʻailona o ka nele o ka zinc?

He nui nā hana koʻikoʻi o Zinc i loko o ke kino o ke kanaka, hiki ke ʻike ʻia mai ka ʻoiaʻiʻo he ʻāpana ia a hiki i ka 300 enzymes.

Nā pilikia o ka ʻili a me ka mucous membrane

Inā pilikia ʻoe i ka hemahema o ka zinc, ʻike ʻoe i kēia ma ka ʻili a me nā pilikia mucous membrane a me ka ʻōnaehana pale ʻole. ʻO kēia no ka mea ʻo ka ʻili, ka mucous membrane, a me ka ʻōnaehana pale i waena o nā ʻōnaehana cell me ka kiʻekiʻe o ka māhele cell. I ka hihia o ka zinc deficiency, akā naʻe, ʻaʻole hiki ke hoʻokō ʻia kēia māhele cell wikiwiki e like me ka wikiwiki e pono ai no kēia mau ʻōnaehana kelepona.

Hōʻike koke ʻia kēia mau hōʻailona:

• Nā pilikia ʻono (mucosa waha)
• ʻO ka maʻi maʻi (mucosa ʻōpū)
• ʻO Dermatitis a me ka ʻili (ʻili): Ua hiki i nā mea noiʻi ke hoʻoulu pololei i ka haki i nā kāne ʻōpio i hānai ʻia i ka meaʻai haʻahaʻa-zinc no nā lā 12 wale nō. Ma nā haʻawina like, hiki i ka ʻai haʻahaʻa o ka zinc ke hoʻoulu i ka ʻeha aphthous, nā ʻūhā o ka maka, a me ka wāwae o ka mea pāʻani. Inā hāʻawi hou ʻia ka zinc, nalo koke nā hōʻailona e like me ka hiki ʻana mai.
• hoʻonui i ka maʻi maʻi (immune system)
• Hoʻopaneʻe nā kaʻina ho'ōla a me nā maʻi ho'ōla ʻeha (ka ʻili o waho/ka mucous membrane o loko)
• Hoʻopaneʻe ka hoʻihoʻi hou ʻana: Hoʻonui ka Zinc i ke kino e ho'ōla iā ia iho a ua hōʻike ʻia kahi noiʻi 2004 i ke kiʻekiʻe o ka nui o ka zinc i nā poʻe maʻi e loaʻa ana i ka maʻi maʻi i hoʻolalelale i ka ho'ōla hou ʻana a me ka hoʻemi ʻana i ka noho maʻi. ʻOiai me nā ʻōpū ʻōpū, hiki i ka zinc ke hoʻoikaika i ka hana ho'ōla a alakaʻi i ka hoʻōla mua.
• nā pilikia ulu i nā keiki

Pau ka lauoho

No ka mea, ʻo nā follicles lauoho kekahi i nā wahi me ka wikiwiki o ka hoʻokaʻawale cell, ʻike pinepine ʻia kahi hemahema zinc ma o ka nalowale o ka lauoho. Inā hoʻoponopono ʻia ka hemahema o ka zinc a ʻo ia wale nō ke kumu o ka poho o ka lauoho, e hoʻomaka hou ka ulu hou ʻana (ma hope o ʻekolu mahina ma hope loa).

Hoʻonui i ka hiki i ka maʻi

ʻIke nui ʻia ʻo Zinc no kona hopena hoʻoikaika kū'ē, ʻo ia ke kumu e kūʻai pinepine ʻia ai ma ke ʻano he ʻāpana o nā papa effervescent e kūʻē i nā maʻi a i ʻole e hoʻonui i ka ʻōnaehana pale i ka wā maʻi.

No laila, hoʻohana pinepine ʻia ka zinc ma ke ʻano he hui pū me nā maʻi o nā ʻano āpau, e like me ka maʻi B. influenza, akā hoʻohana pū ʻia nā maʻi ʻōpū. No ka mea he hopena antiviral ka trace element a hoʻonui i ka hana immune. Ma ka hihia o ka zinc deficiency, ma ka ʻaoʻao ʻē aʻe, e emi nui ana ka hana o nā ʻano cell immune (T helper, T killer, a me nā cell killer natural) a piʻi aʻe ka maʻalahi i nā maʻi.

Nawaliwali ka hiki detoxification ma muli o ka nele o ka zinc

I ka hiki ʻana mai i ka detoxification a me ka hoʻomaʻemaʻe ʻana, ua manaʻo ʻia ka zinc he mea nui o ka ʻōnaehana pale o ke kino. No ka mea, he mea nui ka zinc o nā enzymes e hoʻohana ai ke kino no ka detoxification.

Ma ke ʻano he ʻāpana o ka waiʻona dehydrogenase, kōkua ka zinc i ka hoʻohemo ʻana i ka waiʻona, ma ke ʻano he ʻāpana o ka metallothionein i ka detoxification metala kaumaha, a ma ke ʻano he ʻāpana o ka superoxide dismutase (SOD) i ka hakakā ʻana i nā radical manuahi - e inoa i ʻekolu mau hiʻohiʻona.

Inā loaʻa iā ʻoe kahi hemahema zinc, ʻaʻole hiki i ke kino ke hoʻomaʻemaʻe hou, no laila e nānā mau ʻia ka pae zinc i ka wā detoxification a me ka hoʻōla detox.

Hiki i ka nele o ka zinc ke alakaʻi i ke ʻano kaumaha

Ua hōʻike pū ʻia nā haʻawina i ka wā e nele ai ka zinc, hiki i ka zinc ke hana ma ke ʻano he antidepressant. No laila, hiki i ka nele o Zinc ke hoʻohaʻahaʻa iā ʻoe. Inā lawa ka zinc a laila komo hou, piʻi hou ke ʻano.

ʻO ka wehewehe ʻana no kēia, ʻo ka zinc kekahi mea nui o kahi enzyme (ʻala L-amino acid decarboxylase) a ma ia hope e kōkua i ke kūkulu ʻana i ke serotonin. A ʻike ʻia ʻo serotonin he ʻelele koʻikoʻi e pili ana i ke ola noʻonoʻo kaulike.

Nā pilikia noʻonoʻo

Pono ka Zinc no ka hoʻoikaika kino noʻonoʻo a me ka neurological i ka wā ʻelemakule. Ua ʻike ʻia, no ka laʻana, he haʻahaʻa haʻahaʻa loa nā pae zinc i nā poʻe maʻi e loaʻa ana i ka maʻi Alzheimer a i ʻole Parkinson.

ʻO ka hoʻoponopono ʻana i nā hemahema meaʻai e kū nei (zinc, vitamin D, magnesium, omega 3, a me nā mea ʻē aʻe) e alakaʻi pinepine i ka hoʻomaikaʻi ʻana i nā hōʻailona a i ʻole ka liʻiliʻi o ka piʻi ʻana o ka maʻi.

ʻO ka nele o ka zinc ke kumu o ka ʻike maka ʻole i ka wā ʻelemakule

Inā hoʻomaka ka pōʻino o ka maka, hiki ke komo pū kekahi hemahema zinc, no ka mea, ʻo ka zinc he cofactor o ka vitamina maka (vitamina A). ʻAʻole i ʻike maopopo ʻia i ka nui o ka nele o ka zinc i ke kumu o ka pilikia ʻike pili makahiki. Eia naʻe, hiki ke ʻike mau ʻia ka emi ʻana o ka pae zinc i loko o ka retina e like me ka nalowale o ka ʻike.

Diabetes

ʻO Zinc kekahi ʻāpana o ka mālama ʻana i ka insulin, no laila he mea koʻikoʻi i ka maʻi maʻi ke nānā i ko lākou kūlana zinc.

ʻO ka poʻe maʻi maʻi me nā haʻahaʻa zinc haʻahaʻa e loaʻa pū kekahi i nā hopena ʻoi aku koʻikoʻi e like me ke koko kiʻekiʻe, ka maʻi aʻa coronary, a me nā pae triglyceride kiʻekiʻe.

Inā noʻonoʻo ʻoe i ka hoʻopiʻi pinepine ʻana o ka poʻe maʻi maʻi e pili ana i ka hoʻōla maikaʻi ʻana i nā ʻeha, akā hiki i ka zinc ke hoʻoikaika pololei i kēia mau kaʻina hana ho'ōla, ʻike koke ia he mea nui ka zinc no ka poʻe maʻi maʻi.

ʻO ka pilikia i ka wā hāpai

ʻO kahi hemahema zinc liʻiliʻi e pili pū me nā hopena olakino nui i ka wā hāpai.

Hoʻopili ʻia kēia mau mea me ke koko o ka postpartum atonic (ke koko ʻaʻole i hoʻōki iā ia iho), ʻaʻole lawa ka hana ʻana, lōʻihi ka hāpai ʻana, a me nā ʻono ʻono ʻole.

Ma muli o ka piʻi ʻana o ka zinc i ka wā hāpai a me ka hānai ʻana, he mea nui ia e hōʻoia i ka lawa ʻana o ka zinc.

Eia naʻe, ʻaʻole ia he mea maʻamau no ka hāpai ʻana i ka wā mua. Hiki i ka Zinc ke komo i loko o kēia pilikia - ua kapa pinepine ʻia ʻo ia ʻo ka "element fertility".

ʻO nā pilikia o ka hoʻohua Zinc

Aia kekahi mau ʻāpana o ke kino o ke kanaka i waiwai nui i ka zinc. ʻO kēia mau mea e pili ana i ka semen, ka prostate, ka epididymis, a me nā ovaries.

Inā he hemahema ka zinc, ʻaʻole lawa kēia mau ʻāpana āpau. I nā kāne, emi ka helu sperm. Nalo ka sperm i koe.

Piʻi hou ka momona o nā kāne a me nā wahine ke hoʻolako hou ʻia ka zinc.

No laila ʻoiai inā he mau milligrams wale nō o ka zinc e pono ai i kēlā me kēia lā, ʻaʻole maikaʻi ʻole ka lawe ʻole ʻana i ka ʻāpana trace me ke koʻikoʻi.

No laila, e nānā inā paha ʻoe e nānā ana i kekahi a i ʻole nā ​​hōʻailona zinc ʻē aʻe, e nānā inā hiki i kāu ʻai a me kou nohona ke hāʻawi iā ʻoe i ka zinc lawa, a inā ʻoe e lawe nei i nā lāʻau e hoʻohaʻahaʻa i kou pae zinc.

Nā lāʻau e hoʻohaʻahaʻa i ka pae zinc

Ma waena o nā lāʻau e hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ka zinc, e laʻa me B. ma ke koi ʻana i ka excretion mimi nui o ka zinc e pili ana i kēia mau mea:

• ACE inhibitors (no ke koko kiʻekiʻe)
• antacids (hoʻohana ʻia e pale i ka ʻakika ʻōpū)
• lāʻau hoʻomalu hānau
• ʻO ka radiation a me ka chemotherapy
• ʻO Ciclosporin A (no ka maʻi o Crohn, ulcerative colitis, nā ʻano koʻikoʻi o neurodermatitis a me psoriasis, etc.)
• Cortisone (no ka mumū mau, nā maʻi ʻili, a me nā maʻi autoimmune)
• Diuretics (no ka mālama ʻana i ka wai)
• ʻO DMPS a me EDTA (no ka wehe ʻana i ka mercury, e laʻa ma hope o ka mālama ʻana i ka amalgam; wehe pū ʻia ka zinc me ka mercury)
• pākuʻi hao
• Nā lāʻau hoʻohaʻahaʻa lipid (e hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol kiʻekiʻe a/a i ʻole nā ​​triglyceride)
• Nā Tetracyclines (nā lāʻau antibiotic e laʻa i nā maʻi o ka ʻāpana hanu, nā ʻōpū, a me ka ʻāpana urogenital)

Lawe ʻia kekahi o kēia mau lāʻau no ka manawa lōʻihi, ʻo kekahi a no nā makahiki he ʻumi, e laʻa me B. ʻO nā lāʻau lapaʻau no ke koko kiʻekiʻe, ka pila, a i ʻole nā ​​lāʻau hoʻohaʻahaʻa lipid e hiki ai i kēia ala ke alakaʻi i kahi hemahema zinc a ʻike ʻia.

ʻO nā hōʻailona o ka nele o ka zinc e hui pū me ka maʻi kumu i lawe ʻia ai ka lāʻau. A ma muli o ke komo ʻana o ka zinc i nā kaʻina hoʻōla, e emi ana ka manawa e hoʻēmi ʻia ai ka maʻi.

Akā ʻaʻole hiki i nā lāʻau lapaʻau ke kumu i ka nele o ka zinc. Aia kekahi mau kumu pilikia e hiki ke alakaʻi i ka nele o ka zinc:

Pehea e hoemi ai ka waiona i kou mau pae zinc

Pono e ʻike ka mea leʻaleʻa i ka inu ʻawaʻawa e hoʻonui ka waiʻona i ka excretion o ka zinc i loko o ka mimi (a me ka excretion o nā minerala ʻē aʻe a me nā mea ʻē aʻe).

Ke makemake ʻoe i ka nui o ka zinc

ʻO ka mea i loaʻa iā ia iho i kahi kūlana ola me ka nui o ka makemake no ka zinc, pono lākou e uhi pono i ka pono i hoʻonui ʻia me ka meaʻai a i ʻole me ka meaʻai meaʻai.

Eia kekahi laʻana, nā wāhine hāpai a me nā wāhine hānai, nā mea pāʻani hoʻokūkū (ma muli o ka nui o nā poho zinc me ka wela - 1 mg / lita o ka hou), aʻo ka poʻeʻelemakule e pono i ka zinc ma mua o ka mea maʻamau.

I nā manawa o ka piʻi ʻana o ka maʻi maʻi, pono i kēlā me kēia mea ke loaʻa ka pae zinc olakino. Inā pono, e nānā i kēia e kāu kauka a inā loaʻa iā ʻoe kahi hemahema, e ʻike pono e lawe i ka zinc.

No ke aha e hoʻohaʻahaʻa ai ka zinc i ka pilikia o Covid-19

He nui nā hopena maikaʻi o Zinc i ka ʻōnaehana immune a me nā māmā. I ka manawa like, ke kāohi nei ka trace element i ka hoʻonui ʻana o nā maʻi a he hopena anti-inflammatory. I kā mākou ʻatikala Zinc: He mea nui i ka pale ʻana iā Covid-19, wehewehe mākou i nā haʻawina like ʻole e hōʻike ana pehea e hiki ai i ka hemahema o ka zinc ke hoʻoikaika i nā papa koʻikoʻi a pehea i ʻike pinepine ʻia ai ka nele o ka zinc i ka poʻe i make i ka Covid-19 ma mua o ka poʻe i ola.

Ma ka loulou ma luna nei hiki iā ʻoe ke heluhelu i nā mea āpau e pili ana i ke ʻano kūpono o ka zinc no ka pale ʻana iā Covid a me ke ʻano o ka pae zinc e pono ai e pale maikaʻi ʻia.

No ke aha e nele pinepine ai ka poʻe ʻelemakule i ka zinc

Ua ʻike nā mea noiʻi mai ke Kulanui ʻo Oregon State i ka makahiki 2015 e hiki ke hōʻeha nui ka nele o ka zinc i nā poʻe ʻelemakule. ʻO ka nele o ka Zinc - e like me ka poʻe ʻepekema - hoʻoikaika i ka mumū a hoʻonāwaliwali hoʻi i ka ʻōnaehana pale o ka poʻe ʻelemakule e piʻi aʻe ai ko lākou pilikia o nā maʻi ʻeha a me nā maʻi maʻi.

E like me ka mea i wehewehe ʻia ma luna nei, hiki i ka nele o ka zinc ke hoʻoikaika i ka cognitive dysfunction a me ka maikaʻi ʻole o ka maka, ʻoi aku hoʻi i ka poʻe ʻelemakule.

Makemake ka poʻe ʻelemakule e lawe i ka palaoa palaoa e kōkua ai i ka ʻai ʻana. Hiki i ka phytic acid ke hoʻoikaika i ka nele o ka zinc, no ka mea, hoʻopaʻa ʻo ia i ka zinc i loko o ka manganese i hiki ʻole ke komo piha ʻia e ke kino.

Noho pinepine ka poʻe ʻelemakule i ka palaoa keʻokeʻo a me nā huahana waiū. Eia nō naʻe, ʻo kēia mau pūʻulu meaʻai ka haʻahaʻa loa i ka zinc, me nā huahana waiū e paʻakikī loa i ka absorption zinc.

No ka mea, ʻoi aku ma mua o 40 pakeneka o ka poʻe ʻelemakule ma luna o 65 mau makahiki i loaʻa i kahi hemahema zinc, pono e nānā mau ka poʻe ʻelemakule i kā lākou pae zinc.

Hiki i kēia mau maʻi maʻi ke alakaʻi i ka nele o ka zinc

ʻO ka poʻe e loaʻa ana i ka maʻi maʻi mau, pono e nānā mau ʻia ko lākou mau zinc (a me nā pae o nā meaʻai ʻē aʻe a me nā mea koʻikoʻi), no ka mea he nui nā maʻi e hoʻonui i ka excretion o nā mea koʻikoʻi a i ʻole e hōʻeha i ka absorption o nā mea koʻikoʻi. ka lau koi.

Aia kēia mau maʻi:

• allergies
• arthritis
• autism
• diabetes
• nā maʻi ʻeha a me ka maʻi mau
• ʻO nā maʻi āpau i hiki ke hui pū ʻia me ka maʻi ʻaʻai, e laʻa me ka B. irritable bowel a i ʻole ka maʻi ʻeha ʻeha mau.
• Cancer
• anorexia
• maʻi kīkī a i ʻole
• cryptopyrroluria (KPU), i poina ʻia no ka manawa lōʻihi akā ua lawe hou ʻia e nā mea lapaʻau hou aʻe.

Hiki i ka nele o ka zinc ke hōʻike i ka cryptopyrroluria

ʻO Cryptopyrroluria (KPU) kahi maʻi maʻi metabolic e pili ana i ka 10 pakeneka o ka heluna kanaka a pili pū me ka nalowale nui o ʻekolu mau mea koʻikoʻi: zinc, manganese, a me ka huaora B6. Nui ka poʻe i ʻike ʻole he poʻe KPU lākou. Eia naʻe, hiki ke nānā ʻia kēia e ke kauka me kahi hoʻāʻo mimi maʻalahi.

ʻAʻole loaʻa ka poʻe i hoʻopilikia ʻia e KPU i kahi hōʻailona kikoʻī, akā mai nā ʻano hōʻailona maoli, he maʻalahi ke noʻonoʻo inā ʻike ʻoe ua nalowale kēia poʻe ma kahi o ʻekolu mau mea koʻikoʻi.

Eia kekahi, ua nalo lākou i loko o ia mau kiʻekiʻe kiʻekiʻe i hiki ʻole ke hoʻokō hou ʻia ka koi nui me ka meaʻai. Pono e lawe ʻia nā meaʻai kiʻekiʻe i kēia hihia, hiki ke alakaʻi pinepine i ka hoʻomaikaʻi wikiwiki ʻana i nā hōʻailona koʻikoʻi.

Aia nā hōʻailona KPU e laʻa me B. nā hoʻopiʻi penei:

• ʻO ka maʻi poʻo pinepine a i ʻole ka migraines
• ke kaumaha a i ʻole ke ʻano o ka naʻau
• Paʻakikī i ka nānā ʻana a me ka luhi a hiki i ADHD / ADS
• pōniuniu
• nā pilikia moe
• ʻO nā pilikia o ka maka (ka ʻike o ke kaomi, ʻike i ka mālamalama, nā maka maloʻo, etc.)
• Loaʻa pinepine ka maʻi thyroid (Hashimoto, M. Basedow, underactive a overactive)
• Low ke koko,
• PMS
• nā mea ʻaleʻa a me ka ʻae ʻole i ka meaʻai
• A he nui aku nā mea'ē aʻe ...

I ka hihia o KPU, ma waho o ka manganese a me ka huaora B6, lawe ʻia ka 15 mg o ka zinc ʻelua i ka lā. ʻO nā huaora D a me B12 a me ka magnesium a me ka chromium e nalowale ana ma KPU. Eia naʻe, aia ka KPU i kahi kūlana kūʻokoʻa. Ma nā kūlana maʻamau, hiki ke hoʻokō maikaʻi ʻia nā koi zinc ma o ka ʻai.

Ua lawa anei ʻoe i ka zinc?

Loaʻa ka Zinc i nā meaʻai he nui. Aia ma lalo iho nā waiwai zinc o nā pūʻulu meaʻai nui loa:

• Loaʻa nā pae zinc kiʻekiʻe i nā huahana ʻiʻo a me ka tiiki (2 a 5 mg/100g), akā pū kekahi i nā huahana palaoa (2 a 4 mg/100g).
• Hāʻawi nā legumes i 2 a 3.5 mg o ka zinc no 100g.
• Eia naʻe, i ka pili ʻana i ka zinc, ʻo nā mea hoʻokani maikaʻi loa - ma hope pono o nā ʻoʻo me 8 a 9 mg i kēlā me kēia oyster - nā hua ʻaila, e laʻa me B. Pumpkin seeds (7 mg zinc no 100 g), linseed, a me nā hua poppy. Eia naʻe, no ka mea ʻoi aku ka maʻalahi o ka ʻai ʻana i 100 g o ka ʻiʻo, nā lentils, a i ʻole ka berena ma mua o 100 g o ka linseed a i ʻole nā ​​hua poppy, ʻike hou ʻia ka nui o ka zinc.
• ʻO nā huaʻai a me nā huaʻai, ma ka ʻaoʻao ʻē aʻe, hāʻawi i ka zinc liʻiliʻi (0.1 a 1 mg no 100 g). Eia nō naʻe, ʻoi aku ka nui o nā huaʻai a me nā mea kanu a laila hiki ke hoʻopau maʻalahi i ka nui o ka zinc, no laila he kumu koʻikoʻi kēia pūʻulu meaʻai no ka zinc, ʻaʻole naʻe i hoʻohaʻahaʻa ʻia.

ʻO ia ka mea e pale ai i ka lawe ʻana i ka zinc

Eia kekahi, ʻaʻole ʻo ka nui o ka zinc i loko o kahi meaʻai ka mea nui akā ʻo nā mea ʻē aʻe i loko o kēia meaʻai e hiki ke keʻakeʻa a hoʻoikaika paha i ka lawe ʻana i ka zinc.

I nā huahana waiu, no ka laʻana, casein (pūmua waiu) a me nā kiʻekiʻe kiʻekiʻe o ka calcium a me ka phosphate hiki ke pale i ka absorption zinc.

I nā legumes, nā aila, a me nā cereals, ma ka ʻaoʻao ʻē aʻe, ʻo ia ka phytic acid, ʻo ia hoʻi, i ʻōlelo ʻia e hiki ke hoʻopaʻa i ka zinc a pēlā e hoʻemi ai i kona hoʻohana. No laila ua ʻōlelo pinepine ʻia e lawe ka mea kanu a me nā vegan i ka hapakolu o ka zinc me kā lākou meaʻai, akā ʻaʻole hiki ke hoʻohana ʻia ka zinc ma muli o ka phytic acid.

No ke aha e hopohopo ʻole ai ka poʻe mea ʻai meaʻai a me nā vegans no ka nele o ka zinc

Inā mālama ʻoe i kekahi mau mea i ka wā e hoʻomākaukau ai i nā legumes a me nā cereals (ʻo ia ka mea maʻamau i ka lumi kuke olakino), a laila hiki ke wāwahi ʻia ka phytic acid a hiki ke komo i kahi hapa kiʻekiʻe o ka zinc. ʻO ia ke kumu e noʻonoʻo mau ai ka poʻe ʻepekema pehea e hiki ai i nā vegans, ʻoiai ka loaʻa ʻana o ka phytic acid, ʻaʻole lawa ka zinc, ʻoiaʻiʻo, ua like loa nā pae zinc koko me nā omnivores.

No laila pehea ʻoe e hoʻomākaukau ai i nā legumes, nā ʻaila hinu, a me nā kīʻaha e pōmaikaʻi ai i ka zinc i loko o lākou?

Pehea e hoʻohana ai i ka zinc mai nā meaʻai meaʻai

Hoʻomoʻu ʻia nā legumes a me nā ʻaila hinu i ka wai no kekahi mau hola - ʻoi aku ka maikaʻi i ka pō - ma mua o ka ʻai ʻana a germinated ma kēia ʻano. ʻAʻole ia manaʻo pono ʻoe e ʻike i kahi hua. Ua lawa ka hoʻomaka ʻana o ka hana germination.

ʻO ke kaʻina hana germination alakaʻi i ka enzyme phytase e hoʻāla ʻia i loko o ka hua. ʻO ka phytase, ʻo ia hoʻi, e wāwahi i ka phytic acid i hiki ʻole iā ia ke hoʻopaʻa hou i ka zinc (a me nā minerale ʻē aʻe).

ʻO ke kūpono, pono ʻoe e hana like no ka palaoa.

Eia nō naʻe, inā makemake ʻoe e wili i ka palaoa i palaoa a i ʻole e hoʻoheheʻe i ka palaoa, a laila paʻakikī nā mea. Pono e hoʻomaloʻo mua ʻia ka palaoa i hoʻoulu ʻia i mea e hiki ai ke hoʻomaʻamaʻa hou ʻia i loko o ka wili a i ʻole ka flocculator, ʻaʻole ia e hoʻopau manawa wale nō akā ʻoi aku ka ikaika.

I ka pili ʻana i ka berena, aia kekahi palaoa i hana ʻia mai ka huaʻai ulu. Eia nō naʻe, ʻo ke kaʻina hana palaoa kuʻuna (me ka hū, ka ferment baking, a i ʻole ka sourdough) ke alakaʻi nei i ka haki ʻana o ka phytic acid, no laila he kumu maikaʻi loa kahi berena ʻai piha kiʻekiʻe mai kāu mea ʻai meaʻai (a i ʻole kahi āu i kālua ai iā ʻoe iho) o ka zinc.

Nalo Zinc ma o ka kuke ʻana, ka mālama ʻana, a me ka hana ʻana

E like me nā minerala ʻē aʻe a me nā mea ʻokoʻa, paʻa loa ka zinc i ka wā mālama meaʻai. ʻAe, ʻoi aku ka pōʻino o ka meaʻai ma mua o ka hāʻule ʻana o nā pae zinc.

ʻOiai i ka wā kuke ʻana, hoʻemi wale ʻia ka ʻike zinc inā e ninini ʻia ka wai kuke, akā ʻaʻole i ka wā e puhi ai a palai paha.

I ka wā o ka hana ʻana i nā meaʻai, ma ka ʻaoʻao ʻē aʻe, ua nalowale ka nui o ka zinc, ʻoiai inā, no ka laʻana, hana ʻia ka palaoa keʻokeʻo mai ka palaoa wholemeal, ka mea e hāʻawi ai i kahi zinc liʻiliʻi akā ʻaʻohe wahi i ka meaʻai olakino.

ʻO ka meaʻai me ka nui o nā huahana i hoʻopau ʻia, nā kaʻa kaʻawale (palaoa keʻokeʻo, starch, raiki i poni ʻia), a me ka nui o nā huahana waiu no laila ʻoi aku ka maikaʻi o ke alakaʻi ʻana i kahi hemahema zinc ma mua o ka meaʻai vegan, i hoʻomākaukau mau ʻia a ʻano like ʻole. nā mea waiwai kiʻekiʻe i waiwai i nā mea koʻikoʻi.

Laʻana hoʻolālā meaʻai no ka hoʻolako ʻana i ka zinc vegan maikaʻi loa

Me ka meaʻai vegan maʻemaʻe, no laila ʻaʻohe pilikia e hōʻoia i ka lako zinc.

No ka hāʻawi ʻana iā ʻoe i ka manaʻo i ke ʻano o ka meaʻai vegan e pili ana i ka zinc, eia kahi hoʻolālā papaʻai no ka lā hoʻokahi e hāʻawi ana ma kahi o 15.5mg o ka zinc, ʻoi aku ka nui o ka mea e koi ʻia - ke ʻole ʻoe he Pūʻulu 3 kāne kāne (e ʻike i luna), akā ma ke ʻano he kāne, e ʻai paha ʻoe i ka nui ma mua o nā mea i hāʻawi ʻia ma lalo nei a no laila hiki ke maʻalahi i ka 16 mg zinc i koi ʻia i ka hui 3 (no nā kāne).

Hiki ke ʻoi aku ka nui a i ʻole ka liʻiliʻi o nā meaʻai ma muli o ka makemake pilikino a i ʻole nā ​​koi pono pilikino. ʻOiaʻiʻo, ʻaʻohe hewa i ka hoʻohui ʻana i nā meaʻai ʻē aʻe i nā meaʻai a i ʻole ke pani ʻana i kekahi mau meaʻai me nā mea like ʻole.

ʻAi kakahiaka (ma kahi o 3.5 mg zinc)

muesli mai:

• 50 g o ka oat a i ʻole oatmeal
• 10 g linseed
• 20 g almonds a i ʻole cashew nuts
• 15 grams o ka hua maloʻo
• 100 grams o ka hua hou
• ʻAi ʻai (ma kahi o 1 mg zinc)

ʻO ka smoothie ʻōmaʻomaʻo mai:

• 100g milo
• 100 grams o ka hua
• 10 g ka pata ʻalemona keʻokeʻo
• wai e like me ka mea e pono ai
• ʻO ka ʻaina awakea (ma kahi o 5.7 mg zinc)
• 100 g quinoa (paona maloʻo, ʻo ia hoʻi, ʻaʻole i hoʻomoʻa ʻia), ʻoi aku ka maikaʻi e hoʻoinu ʻia i ka pō ma mua o ka kuke ʻana.
• 100 gram o broccoli
• 100g oyster mushrooms
• 50 g tempeh (1.9 mg zinc)
• ʻAi ʻai (ma kahi o 2.1/2.3 mg zinc)
• 30 g hua ʻukena a i ʻole 50 g cashew nuts

ʻAina ahiahi (ma kahi o 3.2 mg zinc)

• 100 g ka berena spelled me ka hua sunflower
• 100 g avocado e hohola ma luna o ka berena
• ʻO nā huaʻai maka e like me ka lāʻau kukama a i ʻole nā ​​ʻāpana pepa

Pehea e ana ʻia ai ka pae zinc?

Inā ʻike ʻoe i kekahi mau hōʻailona e hōʻike ana i ka hemahema o ka zinc, a laila ʻoi aku ka maikaʻi e nānā i kāu pae zinc.

Pono e nānā mau ʻia ke kiʻekiʻe o ka zinc ma ke koko holoʻokoʻa ʻaʻole i ka serum a i ʻole ka plasma, no ka mea, ʻoi aku ka nui o ka 80 ka nui o ka zinc i intracellular, ʻo ia hoʻi i loko o nā cell, akā ʻaʻole kēia i loko o ka plasma a i ʻole serum.

Inā hōʻike ka hopena i ka hemahema o ka zinc, a laila pili ia i kona degere inā ʻoe e hoʻonui i kāu meaʻai i ka zinc a ʻoi aku ka maikaʻi a i ʻole pono ʻoe e lawe i kahi hoʻohui mono-zinc kiʻekiʻe.

Pākuʻi Zinc me ka bioavailability kiʻekiʻe

No ka mea, ʻoi aku ka kiʻekiʻe o ka bioavailability o ka zinc i ka wā e hoʻopaʻa ʻia ai i nā protein a i ʻole nā ​​amino acids, ua ʻōlelo ʻia ka zinc chelated. I ka hihia o ka zinc chelated (zinc chelate), no ka laʻana, ua hoʻopaʻa ʻia ka zinc i ka amino acid glycine a no laila hiki ke komo maʻalahi. ʻO ka zinc sulfate a i ʻole ka zinc oxide ʻaʻole maʻalahi ke komo.

Hoʻonui i ka bioavailability zinc

Hiki ke hoʻonui ʻia ka bioavailability o ka zinc me nā ana like ʻole:

• Hoʻonui ka L-lysine (amino acid) i ka lawe ʻana o ka zinc mai ka ʻōpū.
• ʻO Quercetin (kahi mea kanu mea kanu) a me ka ʻili cinchona e hoʻolilo i nā membrane cell i ʻoi aku ka permeable i nā ion zinc, e ʻae ana i ka piʻi ʻana o nā pae zinc ma kahi e pono ai - i loko o nā cell.

Ka manawa o ka lawe ʻana i ka zinc

ʻOi aku ka maikaʻi o ka lawe ʻana i nā mea hoʻohui Zinc i ke ahiahi ma mua o ka moe ʻana me kahi aniani wai. No laila, ʻōlelo ʻia ka lawe ʻana i ke ahiahi, no ka mea hiki i ka zinc ke hoʻomaikaʻi i ka maikaʻi o ka hiamoe a kōkua pū i ka hoʻoponopono ʻana i nā mele circadian. Eia naʻe, no ka piʻi ʻana o ka pae zinc me ka hāʻawi maʻamau o ka zinc, ʻoi aku ka maikaʻi o kekahi manawa o ka lawe ʻana i ka hopena maikaʻi i ka maikaʻi o ka hiamoe i ka manawa waena.

No nā pilikia hiamoe, hiki iā ʻoe ke hoʻāʻo i ka hui pū ʻana o ka melatonin (5 mg), magnesium (225 mg), a me ka zinc (11.25 mg). I loko o kahi noiʻi, ua alakaʻi kēia hui i ka hoʻomaikaʻi nui ʻana i ka maikaʻi o ka hiamoe ma hope o 60 mau lā. Ua lawe ka poʻe hoʻāʻo i ka lāʻau i hui pū ʻia me 100 g o ka pea maʻemaʻe 1 hola ma mua o ka moe ʻana.

Ke alakaʻi ka nui o ka zinc i ka nele o ke keleawe

Pono e ʻalo ʻia ka lawe ʻana i ka zinc kiʻekiʻe no ka wā lōʻihi a i ʻole ma lalo o ka nānā ʻana i ka lāʻau lapaʻau no ka mea ʻo ka hoʻomau ʻana i ka nui o ka zinc hiki ke alakaʻi i kahi hemahema keleawe. Eia naʻe, pono ke kiʻekiʻe loa ka nui o ka zinc. I loko o kahi noiʻi hihia kahi i ʻike ʻia ai ka nele o ke keleawe ma muli o ka lawe ʻana i ka zinc, ʻoi aku ke kumuhana i nīnau ʻia ma luna o 500 mg o ka zinc sulfate i kēlā me kēia lā. Eia naʻe, ʻokoʻa ka naʻau ma ʻaneʻi. Hiki i nā poʻe ʻē aʻe ke ʻike i ka ʻoi aku ka nui ma nā haʻahaʻa haʻahaʻa.

Eia nō naʻe, ʻoi aku ka pilikia o ka hoʻohana ʻana i nā ʻaila adhesive (no nā niho niho) ma mua o nā mea hoʻohui zinc. Nui ka nui o kēia mau ʻaila i loko o ka zinc no laila e komo ka nui o ka zinc - a ʻo ka hapa nui i kēlā me kēia lā a me ka ʻike ʻole. Ua ʻōlelo ʻia kahi haʻawina 2020:

ʻOi aku ka maikaʻi o ka hoʻomaʻemaʻe keleawe ma mua o nā kumu ʻē aʻe e pili ana i ka zinc nui. Hiki ke hoʻopili maikaʻi ʻia ka zinc mai nā ʻaila adhesive, a i ʻole ka nui o ka zinc.
Hāʻawi kā mākou ʻatikala e pili ana i nā ʻaila adhesive iā ʻoe i nā kikoʻī āpau āu e pono ai e koho i ka ʻaila adhesive palekana loa.

Inā makemake ʻoe i kēia manawa e lawe i ka zinc a makaʻu i kahi hemahema keleawe, a laila hiki iā ʻoe, no ka laʻana, ke lawe pū i kahi hoʻomākaukau i hui pū ʻia i loko o nā mea ʻelua - zinc a me ke keleawe - i pale ʻia kahi lako ʻaoʻao hoʻokahi mai ka hoʻomaka ʻana, e laʻa. zinc complex mai ke ʻano kūpono, e hāʻawi ana i ka 20 mg zinc a me 2 mg copper i kēlā me kēia lā.