Ko e Meʻa ʻOku Fai ʻe he Sinki: Ko ʻEne Ngaahi Ngāue, Ngaahi Lelei mo e Founga Fakaʻofoʻofa ʻo e Fakaʻaongaʻi Fakalakalaka

Ko e hā ʻa e Zinc pea ko e hā hono fatongia ʻi he sino?

Ko e zinc ko ha minelali mahuʻinga ʻoku fiemaʻu ke maʻu mei tuʻa ʻi he ʻaho kotoa pe ke tau maʻu ha moʻui lelei. ʻOku ʻikai lava ʻe he sino ʻo fakapaleʻi pe ngaohi ia ʻi heʻene tokotaha pē; ko ia ai, ʻoku fiemaʻu ke maʻu ia mei he meʻakai pe ngaahi tokoni totonu. Ko e zinc ko e minelali hono ua lahi taha ʻi he sino tangata hili ʻa e ʻumea pea ʻoku kau ia ʻi he puleʻanga ʻo e ngaahi founga mahuʻinga lahi.

ʻOku kau ʻa e zinc ʻi he ngaahi fatongia ko ʻeni:

• Ko e tupulaki, fakatupulaki mo e toe fakalelei ʻo e ngaahi selo

• Ko e fakalakalaka ʻo e polokalama maluʻi ʻo e sino

• Ko e ngaohi ʻo e koloa genetic (DNA) mo e toe fakalelei ʻo e selo

• Ko e synthesis ʻo e protein

• Ko e vave ange ʻo e toe lelei ʻo e ngaahi lavea

• Ko e poupou ki he tupulaki mo e fakalakalaka maʻongoʻonga

• Ko e ngaue lelei ʻo e ngaahi ongoʻanga ʻo e tofo mo e manogi

• Ko e tokoni ki he moʻui lelei ʻo e mata

ʻOku tokoni ʻa e zinc ki he puleʻanga ʻo e metabolism, ngaahi ngaue ʻo e polokalama mohe, mo e ngaue lelei ʻo e ngaahi sino kehekehe ʻi he sino, kau ai ʻa e ʻatamai mo e polokalama neva.

Ko e hā ʻa e ngaahi lelei ʻo e Zinc?

ʻOku lahi hono ʻiloʻi ʻa e ngaahi lelei ʻo e zinc ki he moʻui ʻi māmani lahi pea ʻoku poupouʻi ʻe he ngaahi fakatotolo saienisi. Ko ʻeni ʻoku fakahā ai ha ngaahi lelei mahuʻinga ʻo e minelali ko ʻeni:

Ko e Fakalakalaka ʻo e Polokalama Maluʻi ʻo e Sino

ʻOku fiemaʻu ʻa e zinc ke fakatupu, fakatupulaki mo e fakahoko lelei ʻo e ngaahi selo maluʻi. Ko e maʻu lelei ʻo e zinc ʻoku tokoni ia ke fakalahi ʻa e malohi ʻo e sino ki he ngaahi meʻa fakafepaki. Ko e mole zinc ʻe lava ke fakalalahi ʻa e polokalama maluʻi ʻo e sino pea fakalahi ʻa e faingataʻa ke puke. Ko e maʻu zinc fakafou ʻi he fakahinohino ʻa e toketā, tautefito ki he taimi ʻoku maʻu ai e mafatuʻu pe faingataʻa ke puke, ʻe lava ke tokoni ki hono fakasiʻi ʻo e faingataʻa ke puke.

Ko e Tokoni ki he Toe Lelei ʻo e Ngaahi Lavea

ʻOku lava ʻe he zinc ʻo fakavavevave ʻa e toe lelei ʻo e ngaahi lavea ʻi he fakalahi ʻo e synthesis ʻo e collagen mo e toe fakatupulaki ʻo e ngaahi selo ʻi he kili. Tautefito ki he ngaahi mahaki kili hange ko e lavea ʻi he suka, vela, pe ngaahi ulisa, ʻoku lelei ke ngaueʻaki ʻa e ngaahi kiliimi pe fakamālōlō ʻoku ʻi ai ʻa e zinc.

Ko hono Tokoni ki he Puipui mei he Ngaahi Mahaki ʻoku hoko ʻi he Taʻu

ʻOku fakahā ʻe he ngaahi fakatotolo ʻoku tokoni ʻa e zinc ki hono fakasiʻi ʻo e faingataʻa ʻo e ngaahi mahaki hange ko e macular degeneration (fakafepaki ʻo e vaʻa sio), pneumonia mo e palopalema manatu ʻoku hoko ʻi he taʻu. ʻOku toe tokoni foki ki hono fakasiʻi ʻo e faingataʻa ʻo e puke ʻi he kakai motuʻa.

Ko e Tokoni ki he Akene mo e Moʻui Lelei ʻo e Kili

ʻOku lava ʻo ngaueʻaki ʻa e zinc ʻi he fakafaitoʻo akene ʻi he taimi talavou ʻi he inu pe fakataha mo e fufulu ki he kili. ʻOku tokoni ia ke fakasiʻi ʻa e tupulaki ʻo e ngaahi baketelia ʻoku fakatupu akene pea tokoni ki hono fakalelei ʻo e ngaue ʻo e kili ʻoku lahi ʻene ʻuli.

Ko e Puleʻi ʻo e Inflammation (Fakafepaki)

ʻOku tokoni ʻa e zinc ki hono puleʻi ʻa e ngaahi tali lahi ʻa e polokalama maluʻi ʻo e sino pea fakasiʻi ʻa e oxidative stress ʻi he ngaahi tuʻunga inflammation. ʻI he maʻu zinc fakahoko, ʻe lava ke fakasiʻi ʻa e faingataʻa ʻo e mahaki fatu, ngaahi kanisā kehekehe mo e mole ʻo e ngaahi malohi fakakaukau ʻoku fakatupu ʻe he inflammation mo e oxidative stress.

Ko e Puleʻi ʻo e ʻIsale

ʻI he fanau siʻi mo e pēpē, ʻoku lava ke fakalahi ʻe he mole zinc ʻa e lōloa ʻo e ʻisale. Ko ia ai, ʻoku fakahā ʻe he Kautaha Moʻui ʻo Māmani ke ngaueʻaki ʻa e zinc ʻi he taimi ʻo e ʻisale. ʻOku tokoni ʻa e zinc ki hono fakalakalaka ʻo e polokalama maluʻi ʻo e sino pea tokoni ki he ngaue lelei ʻo e manava, koeʻuhī ke vave ange ʻa e toe lelei ʻo e ʻisale.

Ngaahi Lelei Kehe ʻe ala maʻu

ʻOku lava ke ngaueʻaki ʻa e zinc ko ha tokoni ki he puleʻi ʻo e kolosetolo ma’olunga, romatoid arthritis, huhu, HIV mo e ngaahi mahaki tuʻuloa kehekehe. Ka ʻoku totonu ke fakamanatu ʻoku fiemaʻu ha fakahinohino fakapoto ki he ngaahi ngaue fakafaitoʻo ʻi he ngaahi tuʻunga ko ʻeni.

Mole Zinc: Ko hai ʻoku ʻi he faingataʻa pea ko e hā e ngaahi palopalema ʻe lava ke hoko?

ʻOku lahi hono maʻu ʻa e mole zinc ʻi he ngaahi kulupu kakai kehekehe. ʻI he kakai ʻoku kai lelei mo fakalelei, ʻoku siʻi hono maʻu, ka ʻi he kakai ʻoku ʻikai kai lelei, ngaahi mahaki ʻo e manava (hange ko e mahaki Crohn), Maʻitohi mo e taimi fafine ʻoku fakamamahi, mo e faingataʻa ki he ʻaloko, ʻoku lahi ai ʻa e faingataʻa.

ʻOku fakahā ʻa e mole zinc ʻi he ngaahi fakaʻilonga ko ʻeni:

• Ko e tuai ʻo e tupulaki mo e fakalakalaka ʻi he fanau

• Ko e ngaahi holoholo ʻi he kili pe tuai ʻo e toe lelei ʻo e lavea ʻi he kili

• Ko e tuai ʻo e fakalakalaka fakasekisuale

• Ko e ʻisale tuʻuloa

• Ko e liliu ʻi he ngaahi ngaue fakakaukau mo e pona

ʻI he ngaahi tuʻunga kehekehe, ʻoku ʻikai fakahā ʻa e mole zinc ha fakaʻilonga, pea ʻe lava ke ʻiloʻi pē ʻi he ngaahi sivi falehoko. Ki he kakai ʻoku ʻiloʻi ʻoku mole zinc, ʻoku fakahoko ʻe he toketā ʻa e ngaahi tokoni mo e liliu ki he meʻakai.

Ko e hā e zinc ʻoku fiemaʻu ʻi he ʻaho kotoa pe?

ʻOku liliu ʻa e fiemaʻu zinc ʻi he taʻu, fefine pe tangata mo e ngaahi tuʻunga fakafaitoʻo (hange ko e maʻitohi pe fakamamahi). Ko e ngaahi fiemaʻu zinc ʻi he ʻaho kotoa pe ki he ngaahi kulupu taʻu kehekehe ʻoku hange ko ʻeni:

• 7 māhina-3 taʻu: 3 mg/ʻaho

• 4-8 taʻu: 5 mg/ʻaho

• 9-13 taʻu: 8 mg/ʻaho

• 14-18 taʻu: 9 mg/ʻaho

• 19 taʻu mo ʻi ʻolunga: 8 mg/ʻaho

• Fafine maʻitohi: 11 mg/ʻaho

Kimuʻa pea inu ha tokoni zinc, ʻoku totonu ke fehuʻi ki ha taha ngaue moʻui. Ko e inu zinc lahi ange ʻi he meʻa ʻoku fiemaʻu ʻe lava ke fakatupu ha ngaahi palopalema.

Ko e hā e ngaahi meʻakai ʻoku maʻu ai ʻa e zinc?

ʻOku maʻu ʻa e zinc mei he ngaahi meʻakai fakakakano mo e meʻakai fakamanava. Ko e ngaahi meʻakai zinc lahi taha ko ʻeni:

• Ngāueʻa mo e ngaahi meʻakai tahi (tahataha hange ko e oyster, mussel)

• Ngāueʻa ʻi he vai (hange ko e sardine, salmon, sole)

• Kano kulokula (pulu, sipi)

• Kano manu (moa, peleleti) mo e ʻoua

• Ngāueʻa (chickpea, lentil, pi)

• Fuaʻiʻakau ʻoku ʻi ai ha ʻuli (cashew, nut, pumpkin seed)

• Ngāueʻa ʻi he susu (susu, yogurt, cheese)

• Ngāueʻa koloa (oats, quinoa, brown rice)

• Ngāueʻa ʻoku lanumata mo e pea

Ko e kakai ʻoku kai lelei mo fakalelei ʻoku nau maʻu pē ʻa e zinc ʻoku fiemaʻu mei he meʻakai. Ka ʻi he kakai ʻoku ʻikai kai lelei pe kai taʻe maau, ʻe lava ke fiemaʻu ha tokoni zinc ʻi he fakahinohino ʻa e toketā.

Zinc Lahi: Ko e ngaahi ola ʻo e maʻu zinc lahi

ʻOku lava ke fakatupu ha ngaahi palopalema ʻa e zinc kapau ʻoku maʻu lahi ange. Tautefito ki he taimi ʻoku inu lahi ai ʻa e tokoni zinc ʻi he taimi loloa pea taʻe puleʻi, ʻe lava ke hoko ha "zinc toxicity" ʻi he sino. Ko e ngaahi fakaʻilonga ʻe ala hoko:

• Fakamā, tui, ʻisale

• Fakamanava mamahi pe ngaahi konga ʻo e manava ʻoku mamahi

• ʻUlu mamahi

• Fiva

• Kofe

• Ko e fakasiʻi ʻo e polokalama maluʻi ʻo e sino

ʻI he taimi loloa ʻo e zinc lahi, ʻe lava ke fakalalahi ʻa e palopalema ʻi he ʻikai lava ʻo maʻu lelei ʻa e copper mo e ʻumea ʻi he sino. Kapau ʻoku hoko ʻa e ngaahi fakaʻilonga ko ʻeni, ʻoku totonu ke fetuʻutaki ki he toketā.

Zinc mo e Ngaahi Fakatatau ʻo e Faitoʻo

ʻOku lava ke fakatatau ʻa e zinc mo e ngaahi faitoʻo kehekehe pea liliu ai hono maʻu pe ngaue. Tautefito ki he ngaahi antibiotic, ngaahi pilī fakafānaú mo e ngaahi faitoʻo fakafakamamahi (diuretic), ʻoku ʻikai totonu ke inu fakataha mo e zinc. Pea kapau ʻoku inu fakataha mo e ngaahi tokoni minelali hange ko e ʻumea, copper, magnesium mo e calcium, ʻe lava ke hoko ha palopalema ʻi he maʻu. Kapau ʻoku ke ngaueʻaki ha faitoʻo, ʻoku totonu ke fehuʻi ki he toketā kimuʻa pea inu ha tokoni zinc.

Zinc, Mahaki Mohemohe mo e Fiva: ʻOku tokoni?

ʻOku ʻi ai ha ngaahi fakatotolo saienisi ʻoku fakahā ʻoku lava ke fakavavevave ʻa e toe lelei ʻo e mahaki mohemohe mo e fiva ʻi he inu zinc. ʻOku tokoni ʻa e zinc ki he ngaahi selo maluʻi ʻo e sino ke fakasiʻi ʻa e lōloa ʻo e mahaki mo e ngaahi fakaʻilonga. Ka ʻoku totonu ke fehuʻi ki he toketā kimuʻa pea ngaueʻaki ki he taumuʻa ko ʻeni.

Zinc ʻi he Maʻitohi

ʻI he taimi maʻitohi mo e fakamamahi, ʻoku mahuʻinga ke maʻu lelei ʻa e zinc ki he fakalakalaka lelei ʻo e pēpē mo e ngaahi fiemaʻu minelali lahi ange ʻa e faʻe. ʻOku totonu ke fehuʻi ki ho toketā ki he fiemaʻu zinc mo e fuofua totonu ʻi he maʻitohi.

Ngaahi Tokoni Zinc: Ko e fe taimi ʻoku totonu ke ngaueʻaki ai?

ʻOku ngaueʻaki ʻa e ngaahi tokoni zinc ʻi he ngaahi tuʻunga hange ko e mole lahi ʻo e fulufulu, akene, ʻisale pe ʻikai lava ʻo maʻu lelei mei he meʻakai ʻi he fakahinohino ʻa e toketā. ʻOku maʻu ʻa e tokoni zinc ʻi he ngaahi foʻi kehekehe (tablet, pastille, syrup, drop, spray pe kiliimi); ka ʻoku ʻikai totonu ke ngaueʻaki taʻe totonu pe taʻe ʻilo, pea ke puleʻi ʻe ha taha ngaue moʻui.

Ngaahi Fehuʻi ʻOku Fai Laumālie

1. Ko e hā e ngaahi mahaki ʻoku tokoni ai ʻa e zinc?

Ko e sīnisi, ‘oku ne tokoni ki he poupou ‘o e polokalama malu‘i, tauhi lelei ‘o e kili, fakavave‘i ‘o e mo‘ui ‘o e lavea, pea mo e tokoni ki hono fakalelei‘i ‘o e akene. Ka neongo ia, ko e me‘a mahu‘inga ke ke fehu‘i ki ho‘o faito‘o kimu‘a pea ke kamata‘aki ha supplementation fakamuimui ki ha mahaki.

2. Ko hai ‘oku lahi ange ai hono ‘ikai ma‘u sīnisi?

‘Oku lahi ange hono ‘ikai ma‘u sīnisi ki he kau fafine ‘oku ma‘u he fakatupu, kau fa‘e ‘oku fafanga, kinautolu ‘oku ma‘u ha mahaki ‘i he polokalama fakamālohi, kau ‘ikai kai me‘akai fanga monumanu, pea mo e kau ‘osi he ‘ava.

3. Founga ‘e lava ai ke mahino ‘oku lahi sīnisi?

Kapau ‘oku lahi ‘aupito hono inu sīnisi, ‘e lava ke hoko ha faingata‘a ‘i he manava, fakamālohi, manava lahi, pea mo e mamahi ‘i he manava. Kapau ‘oku inu sīnisi lahi ‘i ha taimi loloa, ‘e lava ke fakalelei‘i ‘a e to‘o ‘o e ngaahi minelale kehe.

4. ‘E lava ke inu sīnisi fakataha mo e ngaahi faito‘o?

‘Oku lava ke fe‘ave‘aki ‘a e sīnisi mo e ngaahi faito‘o hange ko e antibiotics mo e minelale kehe. Ko ia ai, kapau ‘oku ke inu faito‘o fakataha, fakapapau‘i ke fakahā ki ho‘o faito‘o kapau ‘oku ke ma‘u ha supplementation sīnisi.

5. ‘Oku fakatu‘utāmaki ‘a e inu sīnisi kapau ‘oku ‘ikai fiema‘u?

‘Io, kapau ‘oku inu sīnisi ‘i ha tu‘unga lahi pea ‘ikai fiema‘u, ‘e lava ke fakatupu ha faingata‘a ki he mo‘ui. Fakatokanga ke muimui pē ki he tu‘unga ‘oku fakahā ‘e ho‘o faito‘o pea ‘ikai ke inu lahi ange.

6. Founga ‘e mahino ai ‘oku ‘ikai ma‘u sīnisi ‘a e fanau?

Ko e tu‘unga ‘ikai tupu lelei, ngaahi mahaki fakafoki, ngaahi lavea ‘i he kili ‘oku ‘ikai mo‘ui lelei, pea mo e liliu ‘i he anga fakafonua ‘e lava ke fakahā ‘oku ‘ikai ma‘u sīnisi. ‘E fiema‘u ha sivi toto ke fakapapau‘i.

7. Ko e hā e ngaahi me‘akai ‘oku ma‘u ai sīnisi?

‘Oku lahi ‘aupito ‘a e sīnisi ‘i he ngaahi me‘akai hange ko e ‘oysters, kakano kulokula, ngaahi fasi‘akau, ngaahi fatu kili, ngaahi me‘akai huhu‘a, ngaahi me‘akai koloa, pea mo e fuo moa.

8. ‘Oku tokoni sīnisi ki he mafatu mālū?

‘Oku fakahā ‘e ni‘ihi ‘o e ngaahi sivi fakasaienisi ‘oku lava ke fakasi‘isi‘i ‘e he supplementation sīnisi ‘a e lōloa ‘o e mafatu mālū pea fakavaivai‘i ‘a e ngaahi faka‘ilonga. Ka neongo ia, ‘oku ‘ikai fakahā ke fai supplementation fakataha ki he mafatu mālū kotoa pē; ko e fehu‘i ki he faito‘o ko e me‘a malu taha.

9. Ko e hā e ngaahi palopalema kili ‘oku ngaue‘aki ai e sīnisi cream?

‘Oku ngaue‘aki ‘a e sīnisi oxide cream ki he ngaahi palopalema hange ko e pi‘aki, ngaahi lavea kili si‘isi‘i, akene, pea mo e ngaahi vela ‘i he tokoni ki he mo‘ui.

10. Ko e taimi fe ‘oku totonu ke inu ai e supplementation sīnisi?

Kapau ‘oku ‘ikai ke lava ke ma‘u sīnisi mei he me‘akai, pe ‘oku ‘i ai ha diarrhoea loloa, pe ngaahi mahaki kili, pe kapau ‘oku fakapapau‘i ‘e he faito‘o ‘oku ‘ikai ma‘u sīnisi, ‘e lava ke fakakaukau‘i ha supplementation.

11. ‘Oku malu sīnisi ki he kau fafine ‘oku fakatupu?

‘Oku tokolahi ange e fiema‘u sīnisi ‘i he taimi fakatupu, ka ‘oku totonu ke ‘oua na‘a fuoloa ange ‘a e tu‘unga ‘oku fakahā. Fakatokanga ke fehu‘i ki ho‘o faito‘o kimu‘a pea ke kamata‘aki ha supplementation sīnisi ‘i he taimi fakatupu.

12. ‘E lava ke inu fakataha sīnisi mo e ‘aioni?

Kapau ‘oku inu fakataha sīnisi, ‘aioni mo e minelale kehe, ‘e lava ke hoko ha faingata‘a ‘i he to‘o. ‘Oku ‘ikai fakahā ke inu fakataha, ka ‘oku totonu ke fai ha taimi kehe.

13. ‘E lava ke foaki sīnisi ki he fanau?

‘Oku malu ke foaki sīnisi ki he fanau si‘i mo e pepe ‘i he ngaahi tu‘unga hange ko e diarrhoea pea mo e fakahā ‘e he faito‘o.

14. ‘Oku ta‘ofi sīnisi ‘a e mole lahi ‘o e fulufulu?

‘Oku lava ke fakatupu ‘a e mole lahi ‘o e fulufulu ‘e he ‘ikai ma‘u sīnisi. Kapau ‘oku fakalelei‘i ‘a e ‘ikai ma‘u, ‘e tokoni sīnisi ki he mo‘ui lelei ‘o e fulufulu; ka ‘oku ‘ikai ko e ‘ikai ma‘u sīnisi pē ‘a e ‘uhinga ki he mole lahi ‘o e fulufulu kotoa pē.

15. ‘Oku fakatupu mamafa ‘a e supplementation sīnisi?

‘Oku ‘ikai ke ‘i ai ha ngaahi ola ‘o e sīnisi ki he mamafa. Kapau ‘oku ngaue‘aki ‘i he me‘akai lelei pea mo e tu‘unga ‘oku fakahā, ‘oku ‘ikai ke ‘i ai ha faingata‘a pehe.

Ngaahi Ngaahi Konga Fakamālie

• World Health Organization (WHO). Zinc in Human Nutrition: Report of a WHO Expert Consultation.

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

• National Institutes of Health (NIH) Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals.

• Mayo Clinic. Zinc supplements: Should I take them?

• European Food Safety Authority (EFSA). Scientific Opinion on Dietary Reference Values for zinc.

• American Academy of Dermatology Association. Zinc and Acne.