Izinto Ezingafunekiyo Ukwaziwa NgeZinki: Imisebenzi Yayo, Iinzuzo Zayo kunye Neengcebiso Zokusebenzisa Ngokukhuselekileyo

Yintoni iZinki kwaye Yintoni Indima yayo emzimbeni?

IZinki yiminera ebalulekileyo ekufuneka ithathwe mihla le ngaphandle ukuze kuqinisekiswe impilo entle. Umzimba awukwazi ukugcina okanye ukuvelisa izinki ngokwawo; ngenxa yoko, kufuneka ithathwe ngokutya okanye ngezoncedo ezifanelekileyo. IZinki, emzimbeni womntu, yeyesibini ngobuninzi emva kwentsimbi phakathi kwee-minerali ezincinci kwaye inendima ebalulekileyo kulawulo lweenkqubo ezininzi ezibalulekileyo.

IZinki inefuthe kwezi misebenzi zilandelayo:

• Ukukhula, ukuphindaphinda kunye nokuhlaziywa kweeseli

• Ukuqiniswa kwenkqubo yokuzikhusela komzimba

• Ukwenziwa kwezinto zenzululwazi (iDNA) kunye nokulungiswa kweeseli

• Ukwenziwa kweprotheyini

• Ukuphola ngokukhawuleza kwamaxweme

• Ukuxhaswa kokukhula kunye nophuhliso oluqhelekileyo

• Ukusebenza kakuhle kweemvakalelo zokunambitha kunye nokuvumba

• Ukunceda kwimpilo yamehlo

IZinki inegalelo kulawulo lwemetabolism, imisebenzi yenkqubo yokugaya, impilo yobuchopho kunye nenkqubo yemithambo-luvo, kunye nokusebenza kakuhle kwamalungu omzimba amaninzi ahlukeneyo.

Zithini Izinzuzo zeZinki?

Iimpembelelo ezilungileyo zeZinki kwimpilo zaziwa kakuhle kwihlabathi liphela kwaye zixhaswa ngophando lwezenzululwazi. Nazi ezinye izinzuzo eziphambili zale minera:

Ukuqinisa Inkqubo Yokuzikhusela Komzimba

IZinki iyimfuneko ekwakhiweni, ekuphindaphindeni nasekusebenzeni kweeseli zokuzikhusela. Ukuthatha izinki ngokwaneleyo kunceda umzimba ukuba ube nokumelana okukhulu nezinto ezibangela usulelo. Ukunqongophala kwezinki kunokubangela buthathaka kwenkqubo yokuzikhusela kunye nokwanda komngcipheko weentsholongwane. Ukuthatha izongezelelo zezinki rhoqo, phantsi kwesikhokelo sogqirha, kunokunceda ukunciphisa umngcipheko wezifo, ngakumbi ngexesha apho umngcipheko wokubanda okanye usulelo uphezulu.

Ukuxhaswa Kokuphola Kwamaxweme

IZinki inokukhawulezisa inkqubo yokuphola kwamaxweme ngokukhuthaza ukuveliswa kwekholajeni kunye nokuhlaziywa kweeseli esikhumbeni. Ingakumbi kunyango lwezifo zesikhumba ezifana namaxweme anxulumene neswekile, ukutsha, okanye i-ulcer, ukusetyenziswa kwekhrimu okanye amayeza aqulethe izinki kunokuba luncedo.

Indima yayo ekuThinteleni Izifo Ezihamba Nobudala

Ngokophando, izinki inokuba yinkxaso ebalulekileyo ekunciphiseni umngcipheko wezifo ezinje ngokonakala kwe-macula (ukuphazamiseka kwendawo yokubona emehlweni), isifo sephepha kunye neengxaki zememori ezivela ngokuhamba kweminyaka. Kwakhona, inegalelo ekunciphiseni inani leentsholongwane kubantu abadala.

Inkxaso kwi-Akne kunye nempilo yesikhumba

IZinki ingasetyenziswa kunyango lwe-akne, ngakumbi ngexesha lobutsha, zombini ngokuyithatha ngomlomo okanye ngokuyifaka ngqo esikhumbeni. Ngale ndlela, inokunciphisa ukusasazeka kwebhaktiriya ebangela i-akne kwaye incede ukulinganisa ukuveliswa kweoyile egqithisileyo esikhumbeni.

Ulawulo lwe-Inflammation (Ukudumba)

IZinki inokuba luncedo kwiimeko zokudumba ngokulinganisa iimpendulo ezigqithisileyo zenkqubo yokuzikhusela kunye nokunciphisa uxinzelelo lwe-oxidative. Ngokuthatha izinki rhoqo, umngcipheko wokudumba kunye noxinzelelo lwe-oxidative olunokubangela izifo zentliziyo, iintlobo ezithile zomhlaza kunye nokuphulukana namandla engqondo unokuncitshiswa.

Ulawulo lweDiarhayi

Kubantwana abancinci kunye neentsana, ukunqongophala kwezinki kunokwandisa ixesha lediarhayi. Ngenxa yoku, iWorld Health Organization icebisa izongezelelo zezinki ngexesha lediarhayi. IZinki inceda ekuphuculeni inkqubo yokuzikhusela ngelixa ixhasa imisebenzi yamathumbu ukuze i-diarhayi iphole ngokukhawuleza.

Ezinye Izinzuzo Ezinokubakho

IZinki ingasetyenziswa njengenkxaso eyongezelelweyo kulawulo lwezinga eliphezulu le-cholesterol, i-rheumatoid arthritis, iherpes, i-HIV kunye nezinye izifo ezosulelayo. Nangona kunjalo, kufuneka kukhunjulwe ukuba ukusetyenziswa kwayo kwekliniki kwezi meko kufuna ingcebiso yengcali.

Ukunqongophala kweZinki: Ngubani Osemngciphekweni kwaye Ziziphi Iingxaki Ezinokubakho?

Ukunqongophala kwezinki kufumaneka rhoqo kwezinye iindidi zabemi. Nangona kungaqhelekanga kubantu abanesondlo olusempilweni nolulinganiselweyo, umngcipheko uyanda kwiimeko zokungondleki kakuhle, izifo zenkqubo yokugaya (umzekelo isifo sikaCrohn), Ukukhulelwa kunye nexesha lokuncancisa, okanye uxhomekeko kutywala.

Ukunqongophala kwezinki okubonakalayo kunokubonakala ngezi mpawu zilandelayo:

• Ukulibaziseka kokukhula kunye nophuhliso kubantwana

• Ukuvela kweengxaki zesikhumba okanye ukuphola kade kwamaxweme esikhumbeni

• Ukulibaziseka kokufikelela kwinqanaba lokuvuthwa ngokwesondo

• IDiarhayi engapheliyo

• Iinguqu kwiimfuno zengqondo kunye nokuziphatha

Kwezinye iimeko, ukunqongophala kwezinki akunakubonisa mpawu zicacileyo kwaye kungafunyanwa kuphela ngeemvavanyo zovavanyo. Kubantu abafunyenwe benale ngxaki, unyango lwezongezelelo kunye nolungiso lwesondlo lwenziwa phantsi kwesikhokelo sogqirha.

Yimalini Imfuneko yeZinki yemihla ngemihla?

Imfuneko yezinki iyahluka ngokweminyaka, isini kunye neemeko ezizodwa zomzimba (Ukukhulelwa, ukuncancisa njl.). Imfuneko yemihla ngemihla yezinki kwiindidi ezahlukeneyo zeminyaka kunye namaqela iboniswe ngolu hlobo lulandelayo:

• Iinyanga ezi-7 ukuya kwiminyaka emi-3: 3 mg/ngosuku

• Iminyaka emi-4 ukuya kwemi-8: 5 mg/ngosuku

• Iminyaka emi-9 ukuya kwemi-13: 8 mg/ngosuku

• Iminyaka eli-14 ukuya kwemi-18: 9 mg/ngosuku

• Abantu abadala abaphezulu kweminyaka eli-19: 8 mg/ngosuku

• Abafazi abakhulelweyo: 11 mg/ngosuku

Ngaphambi kokusebenzisa izongezelelo zezinki, kufuneka uthethe nengcali yezempilo. Ukuthatha izinki ngokugqithisileyo ngaphandle kolawulo kunokubangela iziphumo ezingafunekiyo.

Ziziphi Izinto Ezingumthombo weZinki?

IZinki ifumaneka ngokwendalo kokutya okuvela kwizityalo nakwizilwanyana. Imithombo etyebileyo yezinki yile:

• Izinambuzane zaselwandle (ingakumbi i-oyster, imidye)

• Iindidi zeentlanzi (i-sardine, i-salmon, i-sole)

• Inyama ebomvu (inkomo, igusha)

• Izilwanyana zasekhaya (inkukhu, i-turkey) kunye neqanda

• Iimbotyi (i-chickpea, i-lentil, i-bean)

• Iimbewu ezinotyebe ngeoyile (i-cashew, i-hazelnut, imbewu yekhaka)

• Iimveliso zobisi (ubisi, iyogathi, itshizi)

• Iinkozo ezigcweleyo (i-oats, i-quinoa, irayisi emdaka)

• Imifuno enamagqabi aluhlaza kunye ne-pea

Abantu abanesondlo olulinganiselweyo bahlala befumana izinki abayidingayo ngokutya kwabo. Kodwa, kubantu abangondleki kakuhle okanye abangatyiyo kakuhle, izongezelelo zezinki zinokufuneka phantsi kwesikhokelo sogqirha.

Ubutyebi beZinki: Iziphumo zokuthatha izinki ngokugqithisileyo

Ukuthatha izinki ngokugqithisileyo kunokubangela iziphumo ezingalunganga. Ingakumbi xa kusetyenziswa izongezelelo zezinki eziphezulu ixesha elide ngaphandle kolawulo, kunokubakho "ityhefu yezinki" emzimbeni. Iziphumo ezinokubakho ziquka:

• Isicaphucaphu, ukugabha, i-diarhayi

• Iintlungu zesisu okanye imivimba

• Intlungu yentloko

• Umkhuhlane

• Ukukhohlela

• Ukunciphisa ukusebenza kwenkqubo yokuzikhusela

Ukuthatha izinki ngokugqithisileyo ixesha elide kunokubangela ukuba umzimba ungakwazi ukufunxa ezinye iiminera ezifana nobhedu nentsimbi. Xa ezi ziphumo zibonakala, kubalulekile ukujonga ugqirha.

IZinki kunye neNdibaniselwano namayeza

IZinki inokuba neempembelelo namanye amayeza kwaye inokutshintsha ukufunxwa okanye ukusebenza kwawo. Ingakumbi, akucetyiswa ukuba ithathwe kunye namanye amayeza athile okubulala iintsholongwane, amayeza okulawula ukuzala kunye namayeza akhupha amanzi emzimbeni (diuretics). Kwakhona, xa ithathwa ngexesha elinye nezinye iiminera ezifana nentsimbi, ubhedu, imagniziyam kunye nekalsiyam, kunokubakho iingxaki ekufunxweni. Ukuba usebenzisa naliphi na iyeza, kufuneka uthethe nogqirha ngaphambi kokuthatha izongezelelo zezinki.

IZinki, Ukubanda kunye neFlu: Ingaba iyanceda?

Kukho uphando lwezenzululwazi olwahlukeneyo olubonisa ukuba izongezelelo zezinki zinokukhawulezisa inkqubo yokuphola kwizifo zendlela ephezulu yokuphefumla kunye nokubanda. IZinki inceda ukuxhasa iiseli zokuzikhusela ukuze inciphise ixesha lesifo kunye nokuthomalalisa iimpawu. Nangona kunjalo, ukusetyenziswa kwayo ngale njongo kufuneka kwenziwe phantsi kwesikhokelo sogqirha.

Ukusetyenziswa kweZinki ngexesha lokukhulelwa

Ngexesha lokukhulelwa kunye nokuncancisa, kubalulekile ukufumana izinki eyaneleyo ukuze kuqinisekiswe uphuhliso olusempilweni lomntwana kunye nokwanelisa imfuno yeminerali yomama. Kufuneka uthethe nogqirha wakho malunga nemfuno yakho yezinki kunye nedosi efanelekileyo ngexesha lokukhulelwa.

Izongezelelo zeZinki: Xa kufuneka zisetyenziswe?

Izongezelelo zezinki zihlala zisetyenziswa phantsi kwesikhokelo sogqirha kwiimeko ezifana nokulahleka kweenwele, i-akne, i-diarhayi okanye xa kungafunyanwa izinki eyaneleyo ngokutya. Izongezelelo zifumaneka ngeendlela ezahlukeneyo (i-tablet, i-pastille, isiraphu, idropha, ispreyi okanye ikhrimu); kodwa akufuneki zisetyenziswe ngaphandle kwesizathu okanye ulwazi, kwaye kufuneka zisetyenziswe phantsi kolawulo lwengcali.

Imibuzo Ebuzwa Rhoqo

1. IZinki inokuba luncedo kwiziphi izifo?

Izinki, inokuba luncedo kwiimeko ezininzi ukusuka ekuxhaseni inkqubo yokuzikhusela emzimbeni ukuya ekukhuseleni impilo yolusu, ukukhawulezisa ukuphiliswa kwamakhwelo kunye nonyango lwe-acne. Nangona kunjalo, kubalulekile ukubonana nogqirha wakho ngaphambi kokuba usebenzise izongezelelo rhoqo kuyo nayiphi na isifo.

2. Kutheni ukusilela kwezinki kubonakala ngakumbi kubantu abathile?

Ukusilela kwezinki kunokubonakala rhoqo kumaqela asemngciphekweni afana nabasetyhini abakhulelweyo, oomama abancancisayo, abo baneengxaki zenkqubo yokugaya ukutya, abantu abangatyi nyama kunye nabantu abaxhomekeke kutywala.

3. Uqonda njani ukuba zininzi izinki emzimbeni?

Ukuthatha izinki eninzi kunokubangela izikhalazo zenkqubo yokugaya ukutya ezifana nokugabha, ukugabha, urhudo kunye nentlungu esiswini. Ukuthatha izinki eninzi ixesha elide kunokuchaphazela kakubi ukufunxwa kwezinye iiminerali.

4. Ingathathwa izinki kunye namayeza?

Izinki inokuba nefuthe namanye amayeza okubulala iintsholongwane kunye nezinye iiminerali. Ngenxa yoko, ukuba usebenzisa amayeza rhoqo, qinisekisa ukwazisa ugqirha wakho xa uthatha izongezelelo zezinki.

5. Ingaba kuthatha izongezelelo zezinki ngaphandle kwesizathu kuyingozi?

Ewe, ukuthatha izinki ngaphandle kwesizathu kunye nangaphezulu kunokubangela iingxaki zempilo. Qinisekisa ukuba uyayisebenzisa kuphela xa kukho isizathu sezonyango, kwaye ulandele umthamo ocebiswa ngugqirha wakho.

6. Uqonda njani ukusilela kwezinki kubantwana?

Ukukhula kancinci okubonakalayo, ukusuleleka rhoqo, amanxeba angaphiliyo eluswini kunye notshintsho kwindlela yokuziphatha zinokuba zizibonakaliso zokusilela kwezinki. Ukuqinisekiswa kungafuna uvavanyo lwegazi.

7. Ziphi izidlo eziqulathe izinki?

Izinki ifumaneka kakhulu kwi-oyster, inyama ebomvu, iimbotyi, imbewu enotyebe ngeoli, iimveliso zobisi, ingqolowa epheleleyo kunye neqanda.

8. Ingaba izinki iluncedo ekuphiliseni umkhuhlane?

Ezinye izifundo zesayensi zibonisa ukuba izongezelelo zezinki zinganciphisa ixesha lomkhuhlane kwaye zithomalalise iimpawu. Nangona kunjalo, akucetyiswa ukuthatha izongezelelo ngokuzenzekelayo kuyo yonke imikhuhlane okanye umkhuhlane; ukubonana nogqirha kukhuselekile ngakumbi.

9. Isetyenziswa phi ikhrimu yezinki kwiingxaki zolusu?

Ikhrimu ye-zinc oxide ingasetyenziswa ngokukodwa kunyango oluxhasayo lwepişikhi, amanxeba amancinci eluswini, i-acne kunye nokutsha.

10. Izongezelelo zezinki kufuneka zithathwe nini?

Ukuba ukufunxa kwezinki ngokutya akwanelanga, kukho urhudo olungapheliyo, ezinye izifo zolusu okanye ukusilela kwezinki okuqinisekiswe ngugqirha, izongezelelo zinokucetyiswa.

11. Ingaba izinki ikhuselekile kubasetyhini abakhulelweyo?

Imfuno yezinki iyanda ngexesha lokukhulelwa, kodwa akufuneki kudlulelwe kwimithamo yemihla ngemihla ecetyisiweyo. Qinisekisa ukubonana nogqirha wakho malunga nokuthatha izongezelelo zezinki ngexesha lokukhulelwa.

12. Ingaba izinki kunye nentsimbi zingathathwa kunye?

Ukuthatha izinki kunye nentsimbi kunye nezinye iiminerali kunokubangela iingxaki ekufunxweni. Akucetyiswa ukuba zithathwe ngexesha elinye, kungcono ukuba kube nomgama phakathi kokuthathwa kwazo.

13. Ingaba izinki inokusetyenziswa kumntwana?

Izinki inokusetyenziswa ngokukhuselekileyo kubantwana abancinci kunye neentsana kwiimeko ezithile ezifana norhudo, phantsi kokuqondiswa ngugqirha.

14. Ingaba izinki inqanda ukuwa kweenwele?

Ukusilela kwezinki kunokubangela ukuwa kweenwele. Xa ukusilela kusonjululwa, izinki inokuba luncedo kwimpilo yeenwele; kodwa ayisosizathu solu hlobo lweengxaki kuzo zonke iimeko.

15. Ingaba izongezelelo zezinki zibangela ukutyeba?

Izinki ayinampembelelo yokubangela ukutyeba. Xa isetyenziswa ngokutya okulinganiselweyo nangemithamo ecetyisiweyo, akukho mngcipheko onjalo ulindelekileyo.

Imithombo

• 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.