John Myers
I-Zinc iyinto ebaluleke kakhulu yokulandela umkhondo ngoba ibandakanyeka ezinqubweni eziningi emzimbeni. Ngolwazi lwethu ngokudla okuqukethe i-zinc, ungaqinisekisa ukuthi uyahlangabezana nezidingo zakho zansuku zonke.
Ngokujabulisayo ngaphezulu kwayo: ukudla okunezinc
I-Zinc inikela ekugcinweni kwemisebenzi ebalulekile yomzimba engekho ngaphansi kwe-18, kusukela ekuhlanganiseni kwe-DNA kuya ekuhlukaneni kwamaseli. Uchwepheshe wethu wokudla okunomsoco uzochaza kahle ukuthi kungani i-zinc iyingxenye yokudla okulinganiselayo nokuthi isebenza kanjani. Ukuntuleka kwezakhi zokulandelela kungazibonakalisa ngezindlela eziningi ngenxa yokubaluleka kwazo okumaphakathi. Okusobala kakhulu izimpawu ezifana nokuqothuka kwezinwele, izinkinga zesikhumba, nokuphazamiseka kokuphola kwesilonda. Imikhuhlane ehlala njalo ingaba wuphawu lokuthi awukudli ukudla okwanele okunezinki. Uma usola ukuthi unenkinga yokushoda, akufanele usebenzise izithasiselo zokudla ezinomthamo omkhulu uma nje ungekho. Okokugcina, amanye amaminerali namavithamini nawo adlala indima kumthethosisekelo wakho. I-German Society for Nutrition (DGE) ixwayisa ngokuthi i-zinc eningi ingaba yingozi. Kulokhu, ukumuncwa kwethusi kuvinjelwe futhi i-anemia ingenzeka.
Siphakeme kangakanani isidingo se-zinc?
Ukuze kuhlangatshezwane nezidingo zansuku zonke, i-DGE income amanani alandelayo okuyisethenjwa kubantu abadala kusukela ngo-2019:
- Amadoda: 11 kuya ku-16 mg
- Abesifazane: 7 kuya ku-10 mg
- Abesifazane abakhulelwe ku-1st trimester: 7 kuya ku-11 mg
- Abesifazane abakhulelwe ku-2nd no-3rd trimester: 9 kuya ku-13 mg
- Ukuncelisa: 11 kuya ku-14 mg
Iqiniso lokuthi i-DGE ayinikezi inani, kodwa ububanzi, buphumela ekuthatheni kwakho kwe-phytate ngakunye. Isitshalo sesitshalo sibopha i-zinc ohlelweni lokugaya ukudla futhi ngaleyo ndlela kunciphisa ukusebenziseka kwe-trace element. I-Phytate itholakala ngokuyinhloko kuzinhlamvu eziphelele kanye nemifino futhi ingancishiswa ngezindlela zokulungiselela ezifana nokucwiliswa nokuhluma. Amaprotheni ezilwane nawo athuthukisa ukumuncwa kwe-zinc. Ngokuphambene, lokhu kusho ukuthi imifino ikakhulukazi yelulekwa kahle ukuthi imake i-zinc etafuleni lokudla futhi isebenzise izithako ezicebile kulo ezitsheni zazo.
Lokhu kudla okunothe nge-zinc kubekwa phezulu etafuleni
Ushizi onamafutha amaningi athambile futhi aqinile, inyama, ushokoledi omnyama, i-offal, amantongomane, ubhontshisi, i-oatmeal, amaqanda, kanye nembewu phezulu ohlwini lokudla okune-zinc ephezulu. Okulandelayo kuyasebenza: I-zinc yezilwane imuncwa kangcono kancane ngumzimba kunezinc yezitshalo. Ngakho-ke zama ukufaka okuncane kwakho konke kumenyu yakho yamasonto onke. Phela, lokhu nakho kunomphumela omuhle, ngoba ulandela ukudla kwezinwele ezinempilo. Ungenza kangcono nakakhulu lapha uma uvame ukudla ukudla okune-zinc ne-selenium. I-Selenium iphinde isekele impilo yezinwele nesikhumba.
