John Myers
Zinc ndi chinthu chofunikira kwambiri chotsatira chifukwa chimakhudzidwa ndi njira zambiri m'thupi. Ndi chidziwitso chathu pazakudya zomwe zili ndi zinc, mutha kuwonetsetsa kuti mukukwaniritsa zofunikira zanu zatsiku ndi tsiku.
Mosangalala kwambiri: zakudya ndi nthaka
Zinc imathandizira kuti magwiridwe antchito athupi osachepera 18, kuyambira kaphatikizidwe ka DNA kupita kugawikana kwa maselo. Katswiri wathu wazakudya afotokoza chifukwa chake zinc ndi gawo lazakudya zopatsa thanzi komanso momwe zimagwirira ntchito. Kuperewera kwa ma trace element kumatha kuwonekera m'njira zambiri chifukwa cha kufunikira kwawo kwakukulu. Zoonekeratu kwambiri ndi zizindikiro monga kuthothoka tsitsi, mavuto a khungu, ndi kuchira kwa chilonda. Kuzizira pafupipafupi kungakhalenso chizindikiro chakuti simukudya zakudya zokwanira za zinki. Ngati mukukayikira kuti mukuvutika ndi vuto linalake, musagwiritse ntchito zakudya zopatsa thanzi kwambiri nthawi yomweyo. Pomaliza, ma minerals ena ndi mavitamini amathandizanso pakukhazikitsa kwanu. Bungwe la German Society for Nutrition (DGE) likuchenjeza kuti zinc wochuluka akhoza kukhala wovulaza. Pankhaniyi, kuyamwa mkuwa kumaletsedwa ndipo kuchepa kwa magazi m'thupi kumatha kuchitika.
Kodi kufunikira kwa zinc ndi kokwera bwanji?
Kuti akwaniritse zofunikira zatsiku ndi tsiku, a DGE adalimbikitsa izi zamagulu akulu kuyambira 2019:
- Amuna: 11 mpaka 16 mg
- Akazi: 7 mpaka 10 mg
- Amayi apakati mu 1 trimester: 7 mpaka 11 mg
- Amayi apakati mu 2nd ndi 3rd trimester: 9 mpaka 13 mg
- Kuyamwitsa: 11 mpaka 14 mg
Mfundo yakuti DGE sipereka mtengo, koma kusiyanasiyana, kumachokera ku kudya kwanu kwa phytate. Chomeracho chimamangiriza nthaka m'matumbo am'mimba ndipo motero amachepetsa kugwiritsa ntchito kwa trace element. Phytate imapezeka makamaka mumbewu zonse ndi nyemba ndipo imatha kuchepetsedwa pogwiritsa ntchito njira zokonzekera monga kuthirira ndi kumera. Mapuloteni a nyama, nawonso, amathandizira kuyamwa kwa zinc. Mosiyana ndi izi, izi zikutanthauza kuti ma vegan makamaka amalangizidwa kuti aziyika zinki patebulo lazakudya ndikugwiritsa ntchito zosakaniza zokhala ndi zakudya zambiri.
Zakudya zokhala ndi zinc izi zimakhala pamwamba pa tebulo
Tchizi zofewa kwambiri komanso zolimba, nyama, chokoleti, mtedza, nyemba, oatmeal, mazira, ndi njere zili pamwamba pazakudya zomwe zili ndi zinc. Izi zikugwira ntchito: Zinc ya nyama imatengedwa bwino pang'ono ndi thupi kusiyana ndi zinki ya zomera. Chifukwa chake yesetsani kuphatikiza pang'ono pazakudya zanu zamlungu ndi mlungu. Zodabwitsa ndizakuti, izi zimakhalanso ndi zotsatira zabwino, chifukwa mukutsatira zakudya za tsitsi labwino. Mutha kuchita bwino pano ngati mumakonda kudya zakudya za zinc ndi selenium. Selenium imathandiziranso thanzi la tsitsi ndi khungu.
