Ukuphelisa ukunqongophala kweZinc kunye nokutya

Ngaba uxinzelelo lunovakalelo? ukulahleka kweenwele? ungenwe sesichengeni sosulelo? Udiniwe? Awuqhubi kakuhle? ulusu olubi? Umnqweno ongafezekanga wokuba nabantwana? Mhlawumbi kukunqongophala kwezinki! I-Zinc yinto ebalulekileyo yokulandelela. Ukungabikho kwe-zinc kunokunyusa okanye kubangele iingxaki ezininzi zempilo.

I-Zinc yinto ebalulekileyo yokulandelela

I-Zinc yinto ebalulekileyo yokulandelela, oku kuthetha ukuba nangona iyimfuneko kuphela kwixabiso elincinci, kufuneka ifakwe rhoqo ngokutya.

Isidingo se-zinc

Imfuno ye-zinc ichazwe ngokusemthethweni (DGE) ngolu hlobo lulandelayo [2]:

• Iintsana (0 - 1 unyaka): 1.5 - 2.5 mg zinc ngosuku
• Abantwana (1 - 10 iminyaka): 3 - 6 mg
• Ulutsha oluyindoda (iminyaka eyi-10-19): 9-14 mg
• Abasetyhini abaselula (iminyaka eyi-10-19): 8-11 mg
• Amadoda: 11 ukuba 16 mg
• Abasetyhini: 7 ukuba 10 mg
• Abasetyhini abakhulelweyo kwi-trimester yokuqala: 1 - 7 mg
• Abasetyhini abakhulelweyo kwi-2 trimester: 9 - 13 mg
• Ukuncancisa: 11 - 14 mg

Iintsana zidla ngokubonelelwa nge-zinc ngobisi lwebele. Ngokuqinisekileyo, umama kufuneka abonelelwe kakuhle nge-zinc (kunye nazo zonke ezinye izinto ezibalulekileyo).

Uluhlu olukhulu lwabantwana kunye nolutsha lubangelwa kukuba abantwana abadala kunye nabaselula bafumana, i-zinc eninzi iyadingeka. Kubantu abadala, nangona kunjalo, kukho enye inkcazo evela kwiJamani Society for Nutrition (DGE):

I-phytic acid eninzi, ngakumbi i-zinc

I-phytic acid okanye i-phytate oyithathayo imihla ngemihla ngokutya kwakho, kufuneka uthathe i-zinc. I-Phytic acid yinto yesityalo efumaneka kwiinkozo, iimbewu, amandongomane, kunye nemifuno ngakumbi. Okukhona ukutya okutyayo okusekelwe kwizityalo, kokukhona ufuna i-zinc eninzi, ngokwe-DGE. Ngenxa yokuba i-phytic acid inqanda ukufunxwa kwe-zinc.

I-DGE iye yenza amaqela amathathu:

• Abantu abasebenzisa i-phytic acid encinci (330 mg / ngosuku = 0.5 mmol / ngosuku) bafuna i-11 mg zinc (amadoda) okanye i-7 mg zinc (abasetyhini).
• Abantu abasebenzisa amanani aphakathi e-phytic acid (660 mg / ngosuku = 1 mmol / ngosuku) bafuna i-14 mg zinc (amadoda) okanye i-8 mg zinc (abasetyhini).
• Abantu abasebenzisa i-phytic acids eninzi (990 mg / ngosuku = 1.5 mmol / ngosuku) bafuna i-16 mg zinc (amadoda) okanye i-10 mg zinc (abasetyhini).

Ungowaliphi iqela?

Wazi njani ukuba ungowaphi kula maqela mathathu? I-DGE iwucacisa lo mba ngolu hlobo lulandelayo:

• Iqela loku-1 litya iimveliso eziziinkozo ezimbalwa kunye neembotyi, kodwa zininzi iimveliso zezilwanyana.
• Iqela lesi-2 litya ukutya okunesondlo, mhlawumbi nokuba yimifuno okanye imifuno, kodwa xa ukhetha iimveliso eziziinkozo, qiniseka ukuba zintshulile okanye zivundisiwe (isonka esimuncu), kwaye xa ukhetha imifuno efakwe emanzini (intshula) phambi kokuba isetyenziswe.
• Iqela lesi-3 litya iimveliso eziziinkozo ezingenagwele nezintshulisiweyo, kunye neembotyi ezininzi kwaye zigquma iimfuno zazo zeprotheyini ikakhulu ngemithombo yeprotheyini yemifuno efana neemveliso zesoya.

Ukunqongophala kweZinc kunokuchaphazela nabani na

Ukususela kwinkcazo engentla, umntu unokugqiba ukuba imifuno kunye nezilwanyana zisengozini ngokukodwa yokungabikho kwe-zinc. I-Zinc ke idla ngokubizwa ngokuba "yingxaki yengxaki" kubantu abatya imifuno.

Kuthiwa i-zinc esuka kukutya kwezilwanyana kulula kakhulu ukufunxa kunezinc evela kwimithombo yezityalo. Sibonisa ukuba ngokutya kwe-vegan kunye nemifuno awukho mngcipheko wokunqongophala kwe-zinc. Okuphikisanayo. Ukunqongophala kweZinc kunokuchaphazela nabani na - nokuba ngaba i-vegan, imifuno, okanye ixutywe.

Nangona kunjalo, ngaphambi kokuba sichaze ukuba ungayifumana njani i-zinc eyaneleyo - nokuba une-vegan kuphela - makhe sijonge iimpawu zokunqongophala kwe-zinc:

Ziziphi iimpawu zokunqongophala kwe-zinc?

I-Zinc inemisebenzi emininzi ebalulekileyo emzimbeni womntu, enokuthi ibonwe kwinto yokuba iyinxalenye ye-enzymes ukuya kuma-300.

Ulusu kunye neengxaki ze-mucous membrane

Ukuba unengxaki yokunqongophala kwe-zinc, ukuqaphela oku ngakumbi kulusu kunye neengxaki zenwebu ye-mucous kunye nakwinkqubo yokuzikhusela ebuthathaka. Oku kungenxa yokuba ulusu, i-mucous membranes, kunye ne-immune system ziphakathi kweenkqubo zeeseli ezinomlinganiselo ophezulu wokwahlukana kweeseli. Kwimeko yokunqongophala kwe-zinc, nangona kunjalo, oku kuhlukana ngokukhawuleza kweeseli akunakwenzeka ngokukhawuleza njengoko kuya kuba yimfuneko kwezi nkqubo zeeseli.

Ezi mpawu zilandelayo zivela ngokukhawuleza:

• Iziphazamiso zokungcamla (oral mucosa)
• utyatyazo (i-intestinal mucosa)
• I-Dermatitis kunye ne-acne (ulusu): Abaphandi baye bakwazi ukuvelisa ngokuthe ngqo amaqhakuva kubafana abatyiswa ukutya okune-zinc ephantsi kangangeentsuku ezili-12 kuphela. Kwizifundo ezifanayo, ukutya okunezinc encinci kunokubangela izilonda ze-aphthous, irhashalala ebusweni, kunye nonyawo lomdlali. Ukuba i-zinc iphinde yasetyenziswa kwakhona, iimpawu zanyamalala ngokukhawuleza njengoko bezizile.
• ukwanda kokungenwa lusulelo (inkqubo yamajoni omzimba)
• Iinkqubo zokuphilisa ezilibazisekayo kunye nokuphazamiseka kokupholisa amanxeba (ulusu lwangaphandle / i-mucous membranes yangaphakathi)
• Ukulibaziseka kokuchacha: I-Zinc yonyusa amandla omzimba okuziphilisa kangangokuba uphononongo luka-2004 lwabonisa ukuba amanqanaba aphezulu e-zinc kwizigulana eziphethwe yinyumoniya akhawulezise kangakanani ukuchacha kunye nokuhla kokuhlala esibhedlele. Nangona izilonda zesisu, i-zinc inokukhuthaza inkqubo yokuphilisa kwaye ikhokelela ekubuyiseleni kwangaphambili.
• ukuphazamiseka kokukhula kubantwana

Ukulahleka kweenwele

Ekubeni iifollicle zeenwele zikwayeendawo ezinezinga elikhawulezayo lokwahlukana kweeseli, ukunqongophala kwe-zinc kuhlala kubonakala ngokulahleka kweenwele. Ukuba ukusilela kwe-zinc kulungiswa kwaye bekukuphela kwesizathu sokulahleka kweenwele, ukukhula kweenwele ezintsha kuya kukhawuleza kuqale kwakhona (emva kweenyanga ezintathu kwangoko).

Ukonyuka kokufumana usulelo

I-Zinc yaziwa kakhulu ngefuthe layo lokuphucula ukuxhathisa, yiyo loo nto ihlala ithengiswe njengenxalenye yamacwecwe asebenzayo ngokuchasene nosulelo okanye ukonyusa amajoni omzimba ngexesha lomkhuhlane.

Ngenxa yoko, i-zinc isoloko isetyenziswa njengekhatshwa kuzo zonke iintlobo zosulelo, ezifana nosulelo lwe-B. umkhuhlane, kodwa kunye nosulelo lwesisu olusetyenziswayo. Ngenxa yokuba i-trace element ine-antiviral effect kwaye iyakwandisa ngokubonakalayo imisebenzi yomzimba. Kwimeko yokunqongophala kwe-zinc, ngakolunye uhlangothi, umsebenzi weeseli ezahlukeneyo zokuzivikela (umncedisi we-T, umbulali we-T, kunye neeseli ezibulalayo zendalo) uyancipha kakhulu kwaye kukho ukwanda kokusuleleka kwizifo.

Ubuthathaka bokukwazi ukukhupha ngenxa yokungabikho kwe-zinc

Xa kuziwa kwi-detoxification kunye nokuhlanjululwa, i-zinc ithathwa njengento ebalulekileyo yenkqubo yokukhusela yomzimba. Ngenxa yokuba i-zinc yinxalenye ebalulekileyo ye-enzymes esetyenziswa ngumzimba ukukhupha.

Njengenxalenye ye-alcohol dehydrogenase, i-zinc inceda ngokuchithwa kotywala, njengenxalenye ye-metallothionein kwi-detoxification yensimbi enzima, kwaye njengenxalenye ye-superoxide dismutase (SOD) ekulweni ne-radicals yamahhala - ukubiza imizekelo emithathu nje.

Ukuba unengxaki yokungabikho kwe-zinc, i-organism ayikwazi ukukhupha kwakhona, ngoko ke izinga le-zinc kufuneka lihlale lihlolwe ngexesha lokukhutshwa kunye nokunyangwa kwe-detox.

Ukunqongophala kweZinc kunokukhokelela ekudandathekeni

Uphononongo lukwabonise ukuba xa i-zinc inqongophele, i-zinc inokusebenza njenge-antidepressant. Ukunqongophala kweZinc ke ngoko kunokukwenza udandatheke. Ukuba i-zinc eyaneleyo iphinda ifunxeke kwakhona, imo iyanyuka kwakhona.

Ingcaciso yoku kukuba i-zinc yinxalenye ebalulekileyo ye-enzyme (i-aromatic L-amino acid decarboxylase) ethi incede ekwakheni i-serotonin. Kwaye i-serotonin yaziwa ngokuba sisithunywa esibalulekileyo esibandakanyeka kubomi bengqondo obulungeleleneyo.

Ukuphazamiseka kwengqondo

I-Zinc nayo iyimfuneko kwimpilo yengqondo kunye ne-neurological ukuya ebudaleni. Kuyaziwa, umzekelo, ukuba izigulane ezine-Alzheimer okanye i-Parkinson zihlala zinezinga eliphantsi kakhulu le-zinc.

Ukulungisa ukunqongophala okukhoyo kwezondlo (i-zinc, ivithamin D, i-magnesium, i-omega 3, njl.) kudla ngokukhokelela ekuphuculweni kweempawu okanye ubuncinane ekuqhubeni kancinci kwesifo.

Ukunqongophala kweZinc kubangela ukungaboni kakuhle ebudaleni

Ukuba amehlo aqalisa ukungaboni kakuhle, kusenokubakho ukusilela kwezinc, ekubeni i<em>zinc iyinxalenye yevithamin A yamehlo (ivithamin A). Akukaziwa ngokuqinisekileyo ukuba ukunqongophala kwe-zinc okunokwenzeka kubandakanyeke kangakanani kukukhubazeka kokubona okunxulumene nobudala. Nangona kunjalo, kunokubonwa rhoqo ukuba izinga le-zinc kwi-retina liyancipha ngokuhambelana nokulahlekelwa kombono.

Diabetes

I-Zinc ikwayinxalenye yendlela yokugcina i-insulin, ngoko ke kubaluleke kakhulu ukuba abantu abanesifo seswekile bajonge esabo isimo se-zinc.

Isifo seswekile esinamanqanaba e-zinc asezantsi nawo athwaxwa ziziphumo ebezingalindelekanga ezibi kakhulu ezifana noxinzelelo lwegazi oluphezulu, isifo se-coronary artery, kunye namanqanaba aphezulu e-triglyceride.

Ukuba ucinga ukuba kangaphi abantu abanesifo seswekile bekhalaza ngamanxeba angaphilanga kakuhle, kodwa i-zinc inokukhuthaza ngokuchanekileyo ezi nkqubo zokuphilisa, kuyacaca ngokukhawuleza ukuba i-zinc ibaluleke kakhulu kubantu abanesifo seswekile.

Ukungakhululeki ngexesha lokukhulelwa

Nokuba ukusilela okuncinci kwe-zinc kunxulunyaniswa neziphumo ezinkulu zempilo ngexesha lokukhulelwa.

Oku kuquka ukopha emva kokubeleka (ukopha okungaziyekiyo), ukubeleka ngokwaneleyo, ukukhulelwa ixesha elide, kunye nencasa engaqhelekanga.

Ekubeni imfuneko ye-zinc inyuka ngexesha lokukhulelwa kunye nokuncelisa, kubaluleke kakhulu ukuqinisekisa ukuba i-zinc eyaneleyo ifakwe ngokwenene.

Nangona kunjalo, akuqhelekanga ukuba ukukhulelwa kungenzeki kwindawo yokuqala. I-Zinc nayo inokubandakanyeka kule ngxaki - ihlala ibizwa ngokuba "yinto yokuzala".

Ukunqongophala kweZinc iingxaki zokuchuma

Kukho imimandla ethile emzimbeni womntu etyebe ngakumbi kwi-zinc. Ezi ziquka amadlozi, idlala lengqula, i-epididymis, kunye namaqanda.

Ukuba kukho ukunqongophala kwe-zinc, zonke ezi ndawo azibonelelwanga. Emadodeni, inani lamadlozi liyehla. I-sperm eseleyo ilahlekelwa ukuhamba.

Ukuchuma kwamadoda nabasetyhini kuyanda kuphela xa i-zinc eyaneleyo inikezelwa kwakhona.

Ke nokuba ziimiligrams ezimbalwa ze-zinc ezifunekayo yonke imihla, kuya kuba yinto engathandekiyo ukungawuthatheli ngqalelo ngokwaneleyo umkhondo.

Ke ngoko, jonga ukuba ngaba ujonga enye okanye enye impawu yokunqongophala kwe-zinc, jonga ukuba ukutya kwakho kunye nendlela yokuphila inokukunika i-zinc eyaneleyo, nokuba uthatha nawaphi na amayeza athoba amanqanaba akho e-zinc.

Iziyobisi ezinciphisa amanqanaba e-zinc

Phakathi kwamachiza anokwehlisa izinga le-zinc, umz.

• I-ACE inhibitors (yoxinzelelo lwegazi oluphezulu)
• ii-antacids (ezisetyenziselwa ukunciphisa i-asidi yesisu)
• iipilisi zokulawula inzala
• Imitha kunye nechemotherapy
• I-Ciclosporin A (isifo sikaCrohn, i-ulcerative colitis, iintlobo ezinzima ze-neurodermatitis kunye ne-psoriasis, njl.
• ICortisone (yokudumba okungapheliyo, izifo zolusu, kunye nezifo ezizimelayo)
• I-Diuretics (yokugcina amanzi)
• I-DMPS kunye ne-EDTA (yokususa imekyuri, umz. emva konyango lwe-amalgam; i-zinc nayo iyasuswa ngemekyuri)
• izongezo zentsimbi
• Amachiza okunciphisa i-lipid (ukunciphisa i-cholesterol ephezulu kunye / okanye amanqanaba e-triglyceride)
• I-Tetracyclines (ii-antibiotics, umzekelo, ngokuchasene nosulelo lwendlela yokuphefumla, amathumbu, kunye ne-urogenital tract)

Inani lala machiza lithathwa ixesha elide, amanye namashumi eminyaka, umz. B. Amachiza oxinzelelo lwegazi oluphezulu, ipilisi, okanye amachiza okwehlisa i-lipid angakhokelela ekunqongopheni okungapheliyo kunye nokubonakalayo kwe-zinc.

Iimpawu zokunqongophala kwe-zinc zijoyina isifo sokuqala apho iyeza lithathwa khona. Kwaye ekubeni i-zinc ibandakanyeka kwiinkqubo zokuphilisa, ithuba lokuba isifo sinokuncitshiswa okanye nokuba siphiliswe liyaqhubeka liyancipha.

Kodwa kungekhona kuphela iziyobisi ezinokubangela ukungabikho kwe-zinc. Kukho ezinye izinto ezinobungozi ezinokukhokelela ekunqongopheni kwe-zinc:

Utywala buwathoba njani amanqanaba akho eZinc

Nabani na othanda ukusela utywala kufuneka azi ukuba utywala bunyusa ukukhutshelwa kwe-zinc kumchamo (kunye nokukhutshelwa kwezinye iiminerali kunye ne-trace elements).

Xa ufuna i-zinc eninzi

Nabani na ozifumana ekwimeko yobomi enemfuno eyongeziweyo ye-zinc kufuneka aqinisekise ukuba ngokwenene bayayigubungela imfuno eyongeziweyo mhlawumbi ngokutya okanye ngesongezo sokutya.

Ngokomzekelo, abafazi abakhulelweyo nabancancisayo, abagijimi abakhuphisanayo (ngenxa yokulahleka kwe-zinc ephezulu kunye ne-sweat - 1 mg / ilitha ye-sweat), kunye nabantu abadala bafuna i-zinc ngaphezu kwesiqhelo.

Ngamaxesha okwanda kokuchaphazeleka kwizifo, wonke umntu kufuneka abe nenqanaba le-zinc elinempilo. Ukuba kuyimfuneko, yenza oku kuhlolwe ngugqirha wakho kwaye, ukuba ufumanisa ukusilela, qiniseka ukuba uthathe i-zinc.

Kutheni i-zinc ithoba umngcipheko we-Covid-19

I-Zinc ineempembelelo ezininzi eziluncedo kwi-immune system kunye nemiphunga. Ngelo xesha, i-trace element inqanda ukuphindaphinda kwee-virus kwaye ine-anti-inflammatory effect. Kwinqaku lethu iZinc: Ibalulekile kuthintelo lwe-Covid-19, sichaza izifundo ezahlukeneyo ezibonisa ukuba ukunqongophala kwe-zinc kunokukhuthaza njani iikhosi ezinzima kunye nendlela ukusilela kwe-zinc kufunyenwe rhoqo kwabo basweleke yi-Covid-19 kunakwabo basindileyo.

Kwikhonkco elingasentla unokufunda konke malunga nedosi echanekileyo ye-zinc yothintelo lwe-Covid kunye nokuba leliphi inqanaba le-zinc elifunekayo ukuze ukhuselwe ngokufanelekileyo.

Kutheni abantu abadala bahlala beswele i-zinc

Abaphandi abavela kwiYunivesithi yase-Oregon State bafumene kwi-2015 ukuba ukungabikho kwe-zinc kunokuba yingozi kakhulu kubantu abadala. Ukunqongophala kweZinc - ngokutsho kwezazinzulu - kukhuthaza ukudumba kwaye kunciphisa amajoni omzimba kubantu abadala kakhulu kangangokuba umngcipheko wezifo ezibukhali nezingapheliyo uyanda.

Njengoko kuchaziwe ngasentla, ukusilela kwe-zinc kunokukhuthaza ukungasebenzi kakuhle kwengqondo kunye nokungaboni kakuhle, ngakumbi kubantu abadala.

Abantu abadala bathanda ukuthatha ingqolowa yengqolowa ukuze bancede ekutyeni. I-phytic acid equlethwe kuyo inokukhuthaza ukunqongophala kwe-zinc, njengoko ibophelela kwi-zinc kwi-manganese ukuze ingakwazi ukufunxwa ngokupheleleyo ngumzimba.

Abantu abadala nabo bahlala bephila ngomgubo omhlophe kunye neemveliso zobisi. Nangona kunjalo, ngala maqela okutya asezantsi kakhulu kwi-zinc, kunye neemveliso zobisi nazo zenza ukufunxa kwe-zinc kube nzima ngakumbi.

Ekubeni ngaphezu kweepesenti ze-40 zabantu abadala abangaphezu kweminyaka engama-65 bahlupheke ngenxa yokunqongophala kwe-zinc, abantu abadala kufuneka bahlolwe amanqanaba abo e-zinc rhoqo.

Ezi zifo ezingapheliyo zingakhokelela ekunqongopheni kwe-zinc

Nabani na onesifo esinganyangekiyo kufuneka ngokuqinisekileyo ahlolwe amanqanaba e-zinc (kunye namanqanaba ezinye izondlo kunye nezinto ezibalulekileyo) ahlolwe rhoqo, kuba izifo ezininzi ziyakwandisa ukukhutshelwa kwezinto ezibalulekileyo okanye zibangele ukufunxwa kwezinto ezibalulekileyo, zombini ezo zinyuka kakhulu ngokwendalo. imfuno iyashiya.

Ezi zifo ziquka:

• utywala
• isifo samathambo
• autism
• iswekile
• usulelo oluqatha nolungapheliyo
• Zonke izifo ezinokukhatshwa sisirhudo, umz.
• Cancer
• i-anorexia
• isifo sezintso okanye
• i-cryptopyrroluria (KPU), ebilityelwe ixesha elide kodwa isanda kuqwalaselwa kwakhona ngabanyangi abaninzi nangakumbi.

Ukunqongophala kweZinc kunokubonisa i-cryptopyrroluria

I-Cryptopyrroluria (KPU) yingxaki yemetabolism echaphazela i-10 yepesenti yabemi kwaye ihambelana nokulahlekelwa okuphezulu kwezinto ezintathu ezibalulekileyo: i-zinc, i-manganese, kunye ne-vitamin B6. Abantu abaninzi abazi ukuba bakwi-KPU. Nangona kunjalo, oku kunokujongwa ngugqirha ngovavanyo olulula lomchamo.

Abo bachatshazelwa yi-KPU abakhathazwa luphawu oluthile, kodwa kwiimpawu ezizizo, ekulula ukukucinga xa usazi ukuba aba bantu balahlekile ubuncinane izinto ezintathu ezibalulekileyo.

Ukongeza, zilahlekile kwiidosi eziphezulu kangangokuba imfuno eyongeziweyo ayinakuhlangatyezwa nokutya. Izongezo zokutya eziphezulu kufuneka zithathwe kule meko, ezinokuthi zikhokelela ekuphuculeni ngokukhawuleza kwiimpawu ezixinzelelekileyo.

Iimpawu ze-KPU ziquka umzekelo B. ezi zikhalazo zilandelayo:

• Iintloko eziqhelekileyo okanye i-migraines
• ukudakumba okanye ukuguquka kwemizwelo
• Ubunzima bokugxila kunye nokudinwa ukuya kuthi ga kwi-ADHD/ADS
• ukungcola
• izifo zokulala
• Iingxaki zamehlo (ukuva uxinzelelo, uvakalelo ekukhanyeni, kwamehlo omileyo, njl.njl.)
• Isifo se-Thyroid sihlala sikhona (Hashimoto, M. Basedow, i-underactive or overactive)
• Uxinzelelo lwegazi oluphantsi
• PMS
• ukwaliwa nokunganyamezeli ukutya
• Kwabanye abaninzi ...

Kwimeko ye-KPU, ngaphandle kwe-manganese kunye ne-vitamin B6, i-15 mg ye-zinc ithathwa kabini ngosuku. IiVithamini D kunye ne-B12 kunye ne-magnesium kunye ne-chromium zihlala zilahlekile kwi-KPU. Nangona kunjalo, i-KPU ikwimeko ekhethekileyo. Kwiimeko eziqhelekileyo, iimfuno ze-zinc zinokufezekiswa ngokumangalisayo ngokutya.

Ngaba ufumana i-zinc eyaneleyo?

I-zinc ifumaneka kukutya okuninzi. Ngezantsi ngamaxabiso e-zinc awona maqela abalulekileyo okutya:

• Amanqanaba aphezulu e-zinc afumaneka kwimveliso yenyama kunye noshizi (2 ukuya ku-5 mg / 100g), kodwa nakwiimveliso zengqolowa (2 ukuya ku-4 mg / 100g).
• Iimbotyi zibonelela nge-2 ukuya kwi-3.5 mg ye-zinc nge-100g.
• Nangona kunjalo, xa kuziwa kwi-zinc, abadlali abaphezulu - kanye emva kwe-oyster ene-8 ukuya kwi-9 mg kwi-oyster nganye - i-oilseeds, umzekelo B. Imbewu yethanga (7 mg zinc nge-100 g), i-linseed, kunye nembewu yepoppy. Nangona kunjalo, ekubeni kulula ukutya i-100 g yenyama, i-lentils, okanye isonka kune-100 g ye-linseed okanye imbewu ye-poppy, izixa eziphezulu ze-zinc ziphinda zibekwe kwimbono.
• Iziqhamo kunye nemifuno, ngakolunye uhlangothi, zibonelela ngexabiso elincinci le-zinc (0.1 ukuya kwi-1 mg nge-100 g). Nangona kunjalo, izixa ezikhulu zeziqhamo kunye nemifuno kunye nezixa ezikhulu ze-zinc zinokutyiwa ngokulula, ngoko ke eli qela lokutya likwangumthombo obaluleke kakhulu we-zinc, ngelishwa elihlala lijongelwa phantsi.

Ethintela ukufunxwa kwezinc

Ukongeza, ayisosixa se-zinc ekutyeni esibalulekileyo kuphela kodwa nezinye izinto ezikoku kutya ezinokuthintela okanye zikhuthaze ukufunxwa kwe-zinc.

Kwiimveliso zobisi, umzekelo, i-casein (iprotein yobisi) kunye namazinga aphezulu e-calcium kunye ne-phosphate inokuthintela ukufunxa kwe-zinc.

Ngama-legumes, i-oilseeds, kunye ne-cereals, ngakolunye uhlangothi, i-phytic acid, ngokukodwa, kuthiwa iyakwazi ukubopha i-zinc kwaye ngoko ukunciphisa ukusetyenziswa kwayo. Ngoko ke kudla ngokuthiwa abantu abatya imifuno kunye nemifuno bathatha i-zinc yesithathu kunye nokutya kwabo, kodwa i-zinc ayikwazi ukusetyenziswa ngenxa ye-phytic acid.

Kutheni abantu abatya imifuno kunye ne-vegans kufuneka bangakhathazeki malunga nokunqongophala kwe-zinc

Ukuba ugcina izinto ezimbalwa engqondweni xa ulungiselela i-legumes kunye neecereals (eziyinto eqhelekileyo kwikhitshi enempilo nangona kunjalo), ngoko i-phytic acid inokutshatyalaliswa kwaye inxalenye ephezulu ye-zinc ekhoyo inokufunxa. Mhlawumbi yiloo nto izazinzulu ziqhubeka nokuzibuza ukuba kunokwenzeka njani ukuba i-vegans, nangona ine-phytic acid, ayinayo i-zinc enqongopheleyo, eneneni, amanqanaba egazi le-zinc afana ngokupheleleyo nalawo e-omnivores.

Uzilungisa njani ke iimbotyi, imbewu yeoli, neenkozo ukuze ungenelwe kwizinki ezikuzo?

Indlela yokwenza i-zinc kukutya kwezityalo kusetyenziswe

I-legumes kunye ne-oilseeds zifakwe emanzini iiyure ezimbalwa - ngokukhethekileyo ubusuku bonke - ngaphambi kokusetyenziswa kwaye zihlume ngale ndlela. Loo nto ayithethi ukuba kufuneka ubone isithole okwangoku. Kwanele ukuba inkqubo yokuhluma iqaliswe.

Inkqubo yokuntshula ikhokelela ekubeni i-enzyme phytase isebenze kwimbewu. I-Phytase, kwakhona, iphula i-phytic acid ukuze ingakwazi ukubopha i-zinc (kunye nezinye iiminerali).

Ngokufanelekileyo, kufuneka wenze okufanayo kwingqolowa.

Nangona kunjalo, ukuba ufuna ukugaya iinkozo zibe ngumgubo okanye uzenze zibe yi-flakes, ngoko izinto ziba nzima. Ukhozo oluntshulisiweyo bekuya kufuneka luqale lomiswe kwakhona ukuze lukwazi ukucutshungulwa ngokubhekele phaya kwilitye lokusila okanye kwiflocculator, nto leyo ebingayi kutya ixesha nje kuphela kodwa neya kufuna amandla kakhulu.

Xa kuthethwa ngesonka, kukwakho nomgubo owenziwe ngeenkozo ezihlunyiweyo. Nangona kunjalo, inkqubo yentlama yendabuko (kunye nemvubelo, i-baking ferment, okanye i-sourdough) ikhokelela ekuqhekekeni kwe-phytic acid, ngoko ke isonka esinomgangatho ophezulu wesonka esivela kumbhaki wakho we-organic (okanye oye wazibhaka ngokwakho) ngumthombo omhle kakhulu. i-zinc.

Ilahleko yeZinc ngokupheka, ukugcinwa, kunye nokulungiswa

Njengezinye iiminerali ezininzi kunye ne-trace elements, i-zinc izinzile kakhulu ngexesha lokugcinwa kokutya. Ewe, ukutya kunokwenzeka ukuba konakale phambi kokuba amanqanaba e-zinc ehle.

Nangona ngexesha lokupheka, umxholo we-zinc uyancitshiswa kuphela ukuba amanzi okupheka athululelwa kude, kodwa kungekhona xa i-steam okanye i-frying.

Ngexesha lokwenziwa kwemizi-mveliso yokutya, ngakolunye uhlangothi, izixa ezikhulu ze-zinc zilahlekile, ngakumbi xa, umzekelo, umgubo omhlophe wenziwa kumgubo we-wholemeal, obonelela kuphela i-zinc encinci kodwa ayinayo indawo yokutya okunempilo.

Ukutya okunemveliso eninzi egqityiweyo, icarbohydrates ekwanti (umgubo omhlophe, istatshi, irayisi epholisiweyo), kunye neemveliso zobisi ezininzi kakhulu zinokukhokelela ekunqongophelweni kwe-zinc kunokutya kwe-vegan, okuhlala kulungisiwe kwaye kwahluka. izithako ezikumgangatho ophezulu zizityebi kwizinto ezibalulekileyo.

Isampulu yesicwangciso sesondlo sokubonelela nge-zinc ye-vegan

Ngokutya kwe-vegan kuphela, ngoko akukho ngxaki ukuqinisekisa ukubonelela nge-zinc.

Ukukunika umbono wokuba ukutya kwe-vegan okunobuhlobo be-zinc KUNOKUNIKELA njani, nantsi isampuli yesicwangciso sokutya sosuku olunye esibonelela malunga ne-15.5mg ye-zinc, ngaphezu koko kuya kufuneka- ngaphandle kokuba Iqela le-3 indoda (jonga ngasentla), kodwa njengendoda, mhlawumbi uya kudla izixa ezikhulu kunezo zinikwe ngezantsi kunjalo kwaye ngaloo ndlela ufikelele lula kwi-16 mg zinc efunekayo kwiqela le-3 (yamadoda).

Ukutya ngokuqinisekileyo kunokuba kukhulu okanye kuncinci ngokuxhomekeke kumdla wobuqu okanye iimfuno zamandla zomntu. Kakade ke, akukho nto iphosakeleyo ngokugalela ezinye izithako ekutyeni okanye ekutshintsheni ezinye izithako ngokulinganayo.

Isidlo sakusasa (malunga ne-3.5 mg zinc)

muesli ukusuka:

• 50 g i-oatmeal okanye i-oatmeal
• 10 g yelined
• 20 g iialmonds okanye i-cashew nuts
• 15 grams zeziqhamo ezomileyo
• I-100 grams yeziqhamo ezitsha
• I-snack (malunga ne-1 mg zinc)

I-smoothie eluhlaza evela:

• 100g isipinatshi
• 100 grams zeziqhamo
• 10 g ibhotela emhlophe ye-almond
• amanzi njengoko kufuneka
• Isidlo sasemini (malunga ne-5.7 mg zinc)
• I-100 g yequinoa (ilinganiswe yomile, okt ayiphekwa), kukhethwa ukuba ifakwe emanzini ngobusuku phambi kokupheka.
• I-100 grams ye-broccoli
• 100 g amakhowa oyster
• 50 g tempeh (1.9 mg zinc)
• I-Snack (malunga ne-2.1/2.3 mg zinc)
• I-30 g yembewu yethanga okanye i-50 g ye-cashew nuts

Isidlo sangokuhlwa (malunga ne-3.2 mg zinc)

• I-100 g yesonka esipeliweyo esipheleleyo kunye nembewu kajongilanga
• 100 g yeeavokhado ukusasaza kwisonka
• Imifuno eluhlaza efana neentonga zamakhukhamba okanye iipepper strips

Inqanaba le-zinc lilinganiswa njani?

Ukuba ufumanisa iimpawu ezithile ezinokubonisa ukunqongophala kwe-zinc, ngoko ke kungcono ukuba izinga lakho le-zinc lihlolwe.

Izinga le-zinc kufuneka lihlale lihlolwe kwigazi elipheleleyo kwaye kungekhona kwi-serum okanye kwi-plasma, njengoko ngaphezu kweepesenti ze-80 ze-zinc i-intracellular, oko kukuthi kwiiseli, kodwa ezi zikhoyo azikho kwi-plasma okanye kwi-serum.

Ukuba isiphumo sibonisa ukunqongophala kwe-zinc, ke kuxhomekeke kwisidanga sayo ukuba wenza nje ukutya kwakho kutyebile kwi-zinc kwaye usempilweni okanye ufuna ukuthatha idosi ephezulu ye-mono-zinc supplement.

I-Zinc izongezo kunye ne-bioavailability ephezulu

Ekubeni i-bioavailability ye-zinc iphezulu kakhulu xa ibophelelwe kwiiprotheni okanye i-amino acids, i-zinc echelated iyacetyiswa. Kwimeko ye-zinc chelated (i-zinc chelate), umzekelo, i-zinc ibotshelelwe kwi-amino acid glycine kwaye ngoko inokuthatyathwa ngokulula. I-Zinc sulfate okanye i-zinc oxide ayifunxeki lula.

Ukuphucula i-zinc bioavailability

I-bioavailability ye-zinc inokunyuswa ngeendlela ezahlukeneyo:

• I-L-lysine (i-amino acid) inyusa ukufunxwa kwe-zinc emathunjini.
• I-Quercetin (i-compound yesityalo) kunye ne-cinchona bark extract yenza ukuba iiseli zeseli zikwazi ukungena kwi-zinc ions, zivumela amanqanaba e-zinc ukuba aphakame apho kubaluleke khona - ngaphakathi kweeseli.

Ixesha lokuthatha i-zinc

Izongezelelo zeZinc zithathwa kakuhle ngokuhlwa ngaphambi kokulala ngeglasi yamanzi. Ke, ukuyithatha ngokuhlwa kuthiwa kunengqiqo, njengoko i-zinc inokuphucula umgangatho wokulala kwaye incede nokulawula izingqisho ze-circadian. Nangona kunjalo, ekubeni inqanaba le-zinc linyuka ngokubonelelwa rhoqo kwe-zinc, kunokwenzeka kakhulu ukuba nayiphi na enye ixesha lokutya liya kuba nefuthe elihle kumgangatho wokulala kwixesha eliphakathi.

Ngokuphazamiseka okuthile kokulala, unokuvavanya indibaniselwano ye-melatonin (5 mg), i-magnesium (225 mg), kunye ne-zinc (11.25 mg). Kuphononongo, lo mxube ukhokelele ekuphucukeni okubonakalayo komgangatho wokulala emva kweentsuku ezingama-60. Abantu abavavanyayo bathathe iyeza elixutywe ne-100 g yepereyi ecocekileyo kwiyure enye ngaphambi kokulala.

Xa i-zinc eninzi ikhokelela ekuswelekeni kobhedu

Ukuthathwa kwexesha elide le-zinc kufuneka kugwenywe okanye phantsi kweliso lonyango njengoko ukugcinwa kwe-zinc egqithisileyo kunokukhokelela ekunqongopheni kobhedu. Nangona kunjalo, ixabiso le-zinc kufuneka libe phezulu kakhulu. Kwimeko yophando apho ukusilela kwethusi kwabonwa ngenxa ye-zinc intake, umxholo ochaphazelekayo wawuthatha i-500 mg ye-zinc sulfate ngosuku. Nangona kunjalo, uvakalelo apha lwahlukile. Abanye abantu banokufumana ukugqithisa nokuba ngamadosi asezantsi.

Nangona kunjalo, ukusetyenziswa kwe-adhesive creams (kumazinyo emboleko) kubonakala kuyingxaki ngakumbi kulo mbandela kunezongezelelo ze-zinc. Uninzi lwezi khrimu ziqulethe i-zinc ngoko ke i-zinc eninzi iyafunxwa - kwaye uninzi lwemihla ngemihla kwaye ngaphandle kokwazi kwakho. Uphononongo luka-2020 luthi:

Iikhrimu ezincamathelayo zinokwenzeka kakhulu ukuba zibangele ukunqongophala kobhedu kunezinye izinto ezinxulumene ne-zinc engaphezulu. Kungenzeka ukuba i-zinc evela kwi-adhesive creams ixutywe kakuhle, okanye i-creams iqulethe i-zinc eninzi.
Inqaku lethu malunga ne-adhesive creams likunika zonke iinkcukacha ozifunayo ukuze ukhethe ukhilimu okhuselekileyo onokuthi unamathele.

Ukuba ngoku ufuna ukuthatha i-zinc kwaye woyike ukunqongophala kobhedu, ngoko unokwenza, ngokomzekelo, uthathe ulungiselelo oludityanisiweyo oluqulethe zombini - i-zinc kunye nobhedu - ukwenzela ukuba ukunikezelwa kwecala elinye kuphetshwe kwasekuqaleni, umz. i-zinc complex evela kwindalo esebenzayo, ebonelela nge-20 mg zinc kunye ne-2 mg yethusi ngedosi yemihla ngemihla.