Zvinofanira Kuzivikanwa Nezve Zinc: Mabasa Aro, Kubatsira Kwaro uye Mazano Ekushandisa Akachengeteka

Chii chinonzi Zinc uye Basa raro muMuviri?

Zinc isimbi inokosha inofanirwa kutorwa zuva nezuva kubva kunze kuti munhu ararame zvakanaka. Muviri haunakidzi zinc kana kuti haikwanise kuigadzira pachawo; saka, inofanira kutorwa kuburikidza nezvokudya kana kuti zvinowedzera zvinokurudzirwa. Zinc ndiyo yechipiri inowanikwa zvakanyanya mumuviri mushure mesimbi uye inobatsira pakurongeka kwezviitiko zvakawanda zvakakosha mumuviri.

Zinc ine mabasa makuru anotevera:

• Kukura, kuwanda uye kugadziridzwa kwemasero

• Kusimbisa masisitimu ekudzivirira zvirwere

• Kugadzirwa kweDNA uye kugadziridzwa kwemasero

• Kugadzirwa kweprotein

• Kuporeswa kwezvavanga nekukurumidza

• Kutsigira kukura kwakajairika uye budiriro

• Kushanda zvakanaka kwekunzwa kuravira nekufema

• Kubatsira pahutano hwemaziso

Zinc inobatsira pakurongeka kwemetabolism, kushanda kwehurongwa hwekugaya, hutano hwehuropi uye kushanda zvakanaka kwemasangano akasiyana-siyana emuviri kusanganisira masisitimu etsinga.

Ndezvipi Zvakanakira Zinc?

Zvakanakira zinc pahutano zvinonyatsozivikanwa pasi rose uye zvinotsigirwa nezvidzidzo zvesainzi. Heano mamwe mabhenefiti anonyanya kukosha eiyi mineral:

Kusimbisa Masisitimu Ekudzivirira Zvirwere

Zinc inodiwa pakugadzirwa, kuwanda uye kushanda kwemasero ekudzivirira zvirwere. Kutora zinc yakakwana kunobatsira kuti muviri urambe wakasimba pakurwisa utachiona. Kushomeka kwe zinc kunogona kukonzera kusashanda zvakanaka kwemasisitimu ekudzivirira zvirwere uye kuwedzera mukana wekutapurirwa zvirwere. Kutora zinc nguva dzose sekurairwa nachiremba, kunyanya panguva dzechando kana panenge paine njodzi huru yezvirwere, kunogona kubatsira kuderedza mukana wekurwara.

Kutsigira Kuporeswa Kwezvavanga

Zinc inokurudzira kugadzirwa kwecollagen paganda uye kugadziridzwa kwemasero, zvichiita kuti kuporeswa kwezvavanga kukurumidze. Kunyanya pakurapa maronda ane chekuita nechirwere cheshuga, kupiswa, kana maronda eganda, kushandiswa kwemakemikari kana mishonga ine zinc kunogona kubatsira.

Basa Rayo Mukudzivirira Zvirwere Zvinoenderana Nekukwegura

Zvidzidzo zvinoratidza kuti zinc inogona kubatsira kuderedza njodzi yezvirwere zvinowanikwa pakukwegura zvakaita sekuderera kwekuona (macular degeneration), chirwere chemapapu (pneumonia) uye matambudziko ekurangarira. Uyewo, inogona kubatsira kuderedza kuwanda kweutachiona kune vanhu vakura.

Kutsigira Hutano hweganda uye Kurapa Gomarara

Zinc inogona kushandiswa mukurapa gomarara, kunyanya panguva yechikoro, zvese mukunwa kana kuiswa paganda. Inoderedza kuwanda kwebhakitiriya inokonzeresa gomarara uye inobatsira kugadzirisa kugadzirwa kwemafuta paganda.

Kudzora Kuzvimba (Inflammation)

Zinc inogona kubatsira pakudzora kupindura kwakanyanya kwemasisitimu ekudzivirira zvirwere uye kuderedza oxidative stress. Kutora zinc nguva dzose kunogona kuderedza njodzi yezvirwere zvemoyo, mamwe marudzi egomarara uye kurasikirwa nehungwaru kunokonzerwa nekuzvimba uye oxidative stress.

Kutungamira KweDumbu (Diarrhea)

Kushomeka kwe zinc kuvana vadiki uye vacheche kunogona kuwedzera nguva yekurwara nedumbu. Saka, Sangano reHutano Pasi Rose rinokurudzira kutora zinc panguva yekurwara nedumbu. Zinc inobatsira kusimbisa masisitimu ekudzivirira zvirwere uye kugadzirisa kushanda kweura, zvichiita kuti dumbu ripore nekukurumidza.

Mamwe Mabhenefiti Angangoitika

Zinc inogona kushandiswa sechikamu chekubatsira pakutarisira cholesterol yakakwira, rheumatoid arthritis, herpes, HIV uye mamwe marwere anoramba aripo. Zvisinei, kushandiswa kwe zinc munzvimbo idzi kunoda kutungamirirwa nachiremba.

Kushomeka kwe Zinc: Ndiani Ari Panjodzi uye Ndezvipi Zvinogona Kuitika?

Kushomeka kwe zinc kunowanzoitika kune mamwe mapoka evanhu. Kunyangwe zvazvo vanhu vanodya zvine hutano vasingawanzo shomeka, kushomeka kunogona kuitika nekuda kwekushomeka kwekudya, zvirwere zvehurongwa hwekugaya (semuenzaniso Crohn's disease), Pamuviri uye panguva yekuyamwisa, kana kudhakwa kwechikafu chinodhaka.

Kushomeka kwe zinc kunoratidzwa nezviratidzo zvinotevera:

• Kukanganisika kukura uye budiriro kuvana

• Kusapora kwakanaka kwezvavanga kana maronda eganda

• Kunonoka kukura kwepabonde

• Chronic diarrhea

• Kuchinja kwehungwaru uye maitiro

Mamwe matambudziko ekushomeka kwe zinc haana zviratidzo zvakajeka uye anogona kungowanikwa nemiedzo yelaboratory. Vanhu vanowanikwa vaine kushomeka kwe zinc vanopiwa zvinowedzera uye kurongwa kwekudya sekurairwa nachiremba.

Chii Chinodiwa Zuva Nezuva che Zinc?

Kudiwa kwe zinc kunosiyana zvichienderana nezera, murume kana mukadzi uye mamiriro akaita pamuviri kana kuyamwisa. Kudiwa kwezuva nezuva kwe zinc kumapoka akasiyana kwakadai:

• 7 mwedzi-3 makore: 3 mg/zuva

• 4-8 makore: 5 mg/zuva

• 9-13 makore: 8 mg/zuva

• 14-18 makore: 9 mg/zuva

• 19 makore zvichikwira: 8 mg/zuva

• Vakadzi vane pamuviri: 11 mg/zuva

Usati watanga kutora zvinowedzera zve zinc, zvakakosha kubvunza nyanzvi yezvehutano. Kutora zinc yakawandisa kunogona kukonzera mhedzisiro isingadiwi.

Ndezvipi Zvokudya Zvine Zinc?

Zinc inowanikwa muzvokudya zvemiti nezvemhuka. Zvokudya zvakapfuma mu zinc zvinosanganisira:

• Zvigadzirwa zvemumvura (kunyanya oyster, mussel)

• Hove dzakasiyana (sardine, salmon, sole)

• Nyama tsvuku (mombe, gwai)

• Huku, turkey uye zai

• Nyemba (chickpea, lentil, bean)

• Mbeu dzine mafuta (cashew, nzungu, pumpkin seed)

• Zvigadzirwa zvemukaka (milk, yogurt, cheese)

• Zviyo zvizere (oats, quinoa, brown rice)

• Miriwo ine mashizha matsvuku uye peas

Vanhu vanodya zvine hutano vanowanzowana zinc yakakwana kubva muzvokudya. Asi kune vanodya zvisina kurongeka, zvinowedzera zve zinc zvinogona kukurudzirwa nachiremba.

Kuwandisa kwe Zinc: Zvinoitika Kana Watora Yakawandisa

Kuwandisa kwe zinc kunogona kukonzera mhedzisiro isingadiwi. Kunyanya kana watora zvinowedzera zve zinc kwenguva refu uye zvisina kutungamirirwa, "zinc toxicity" inogona kuitika. Zvimwe zvezviratidzo zvinogona kusanganisira:

• Kusvotwa, kurutsa, dumbu

• Kurwadziwa mudumbu kana makumbo

• Kurwadziwa nemusoro

• Kupisa muviri

• Kukosora

• Kuderedzwa kwesimba remasisitimu ekudzivirira zvirwere

Kutora zinc yakawandisa kwenguva refu kunogonawo kukanganisa kutorwa kwe copper nesimbi mumuviri. Kana zviratidzo izvi zvikaitika, zvakakosha kubvunza chiremba.

Kudyidzana kwe Zinc nemishonga

Zinc inogona kudyidzana nemimwe mishonga uye kukanganisa kutorwa kana kushanda kwemishonga iyi. Kunyanya mamwe maantibiotic, mapiritsi ekudzivirira pamuviri uye mishonga inoburitsa mvura (diuretics) hazvikurudzirwi kutorwa pamwe chete ne zinc. Uyewo, kana uchitora zvinowedzera zvemamineral akaita sesimbi, copper, magnesium uye calcium panguva imwe chete, panogona kuitika matambudziko ekutorwa kwemamineral aya. Kana uchishandisa chero mushonga, zvakakosha kubvunza chiremba usati watanga kutora zinc.

Zinc, Mafashama Echando uye Flu: Inobatsira Here?

Kune zvidzidzo zvesainzi zvinoratidza kuti kutora zinc kunogona kukurumidzisa kupora kweutachiona hwepamusoro hwekufema uye mafashama echando. Zinc inotsigira masero ekudzivirira zvirwere, zvichiita kuti nguva yekurwara ipfupike uye zviratidzo zvive zvishoma. Asi, kushandiswa kwe zinc nechinangwa ichi kunoda kutungamirirwa nachiremba.

Kushandiswa kwe Zinc Panguva yePamuviri

Panguva yepamuviri uye kuyamwisa, kutora zinc yakakwana kwakakosha pakukura kwe mwana uye kuzadzisa kudiwa kwemamineral kwakawedzera kumai. Zvakakosha kubvunza chiremba nezvekudiwa kwe zinc uye chiyero chakakodzera panguva yepamuviri.

Zvinowedzera zve Zinc: Rinhi Zvinofanira Kushandiswa?

Zvinowedzera zve zinc zvinowanzokurudzirwa nachiremba pakurasikirwa nebvudzi, gomarara, dumbu kana kana kudya kusingapi zinc yakakwana. Zvinowedzera izvi zvinowanikwa mumhando dzakasiyana (mapiritsi, lozenges, syrup, madonhwe, spray kana cream); asi hazvina kukodzera kushandiswa zvisina kurongwa, zvinofanira kutorwa pasi pekutarisirwa kwenyanzvi.

Mibvunzo Inowanzo bvunzwa

1. Zinc inobatsira pazvirwere zvipi?

Çinko inogona kubatsira mune zvakawanda zvakaita sekutsigira masisitimu ekudzivirira zvirwere, kuchengetedza hutano hweganda, kukurumidza kuporesa maronda uye kurapa akne. Zvisinei, zvakakosha kubvunza chiremba wako usati watanga kushandisa zvinowedzera nguva dzose kune chero chirwere.

2. Ndiani anonyanya kuwanikwa aine kushomeka kweçinko?

Kushomeka kweçinko kunogona kuwanikwa kazhinji pakati pevakadzi vane pamuviri, vanoyamwisa, vane zvirwere zvegut, vanodya miriwo chete uye vanonwa doro zvakanyanya.

3. Zvakawandisa zveçinko zvinoonekwa sei?

Kutora çinko yakawandisa kunogona kukonzera kusagadzikana mudumbu, kurutsa, manyoka uye kurwadziwa mudumbu. Kutora çinko yakawanda kwenguva refu kunogona kukanganisa kutorwa kwemamwe maminerari.

4. Çinko inogona kutorwa pamwe nemishonga here?

Çinko inogona kupindirana nemamwe maantibiotic uye maminerari. Saka, kana uchigara uchishandisa mishonga, zivisa chiremba wako kana uchitora çinko.

5. Kutora çinko pasina chikonzero chinokuvadza here?

Hongu, kutora çinko yakawandisa uye pasina chikonzero kunogona kukonzera matambudziko ehutano. Shandisa chete paine chikonzero chekurapa uye nemuyero wakatarwa nachiremba wako.

6. Kushomeka kweçinko kunoonekwa sei kuvana?

Kukura kunononoka, zvirwere zvinodzokorora, maronda asiri kupora paganda uye kushanduka kwemaitiro zvinogona kuratidza kushomeka kweçinko. Kuti zvionekwe, bvunzo yeropa inogona kudikanwa.

7. Çinko inowanikwa mune zvipi zvekudya?

Çinko inowanikwa zvakanyanya muoysters, nyama tsvuku, nyemba, mbeu dzine mafuta, zvigadzirwa zvemukaka, zviyo zvizere uye mazai.

8. Çinko inobatsira pakutonhora here?

Zvimwe zvidzidzo zvesainzi zvinoratidza kuti çinko inogona kupfupikisa nguva yekutonhora uye kuderedza zviratidzo. Asi hazvikurudzirwi kutora zvinowedzera nguva dzese pakutonhora; kubvunza chiremba ndiyo nzira yakachengeteka.

9. Çinko cream inoshandiswa pamhando dzipi dzematambudziko eganda?

Çinko oxide cream inogona kushandiswa pakurapa maronda eganda akaita sepamapundu, maronda madiki, akne uye kutsva segadziriro inotsigira.

10. Çinko inofanira kutorwa rini?

Kana kutora çinko kubva mukudya kusiri kukwana, kana uine manyoka anoramba aripo, mamwe marwere eganda kana kushomeka kweçinko kwakaonekwa nachiremba, zvinowedzera zvinogona kufungwa.

11. Çinko yakachengeteka kuvakadzi vane pamuviri here?

Kudiwa kweçinko kunowedzera panguva yepamuviri, asi hazvifanirwe kudarika muyero wezuva nezuva. Kana uchida kutora çinko panguva yepamuviri, bvunza chiremba wako.

12. Çinko neayoni zvinogona kutorwa pamwe chete here?

Kana çinko, ayoni nemamwe maminerari zvatorwa pamwe chete, kutorwa kwazvo mumuviri kunogona kukanganiswa. Hazvikurudzirwi kutora panguva imwe chete; zviri nani kutora panguva dzakasiyana.

13. Çinko inogona kupihwa mwana here?

Çinko inogona kupihwa vana vadiki uye vacheche zvakachengeteka, kunyanya mune mamiriro akaita semanyoka uye kana zvakarairwa nachiremba.

14. Çinko inodzivirira kudonha kwebvudzi here?

Kushomeka kweçinko kunogona kukonzera kudonha kwebvudzi. Kana kushomeka kwacho kwagadziriswa, çinko inogona kutsigira hutano hwebvudzi; asi kwete kudonha kwebvudzi kwese kunokonzerwa nekushomeka kweçinko.

15. Çinko inowedzera uremu here?

Çinko haina mhedzisiro yekuwedzera uremu. Kana ikashandiswa mukudya kwakaringana uye nemuyero wakatarwa, hapatarisirwi njodzi iyi.

Zvinyorwa

• Sangano reHutano rePasi Pose (WHO). Çinko muKudya kweVanhu: Gwaro reWHO reNyanzvi.

• Centers for Disease Control and Prevention (CDC). Çinko.

• National Institutes of Health (NIH) Office of Dietary Supplements. Gwaro reÇinko reVashandi vehutano.

• Mayo Clinic. Çinko zvinowedzera: Ndinofanira kuzvitora here?

• European Food Safety Authority (EFSA). Maonero eSainzi paDietary Reference Values yeçinko.

• American Academy of Dermatology Association. Çinko neAkne.