Okufanele Kwaziwe Nge-Zinc: Imisebenzi Yayo, Izinzuzo Nokusetshenziswa Okuphephile

Iyini iZinki futhi Iyini Indima Yayo Emzimbeni?

Izinki iyiminerali ebalulekile okufanele ithathwe nsuku zonke ngaphandle ukuze umuntu aphile kahle. Umzimba awukwazi ukugcina izinki noma ukuyikhiqiza uwedwa; ngakho-ke, kufanele ithathwe ngokudla noma ngezithasiselo ezifanele. Izinki iyona minerali yesibili etholakala kakhulu emzimbeni womuntu ngemuva kwe-ayoni futhi ibamba iqhaza ekulawuleni izinqubo eziningi ezibalulekile.

Izinki inemisebenzi elandelayo emqoka:

• Ukukhula, ukuphindaphinda nokuvuselelwa kwamaseli

• Ukuqinisa amasosha omzimba

• Ukwakhiwa kwezinto zofuzo (i-DNA) nokulungiswa kwamaseli

• Ukusungulwa kwephrotheni

• Ukuphulukiswa kwezilonda ngokushesha

• Ukusekela ukukhula nokuthuthuka okuvamile

• Ukusebenza kahle kwezitho zokunambitha nokunuka

• Ukusiza empilweni yamehlo

Izinki inegalelo ekulawuleni imetabolismu, ukusebenza kohlelo lokugaya ukudla, impilo yobuchopho kanye nokusebenza okuvamile kwezitho zomzimba eziningi ezahlukene kuhlanganisa nohlelo lwezinzwa.

Yiziphi Izinzuzo Zezinki?

Izinzuzo zezinki empilweni zaziwa kahle emhlabeni jikelele futhi zisekelwa ucwaningo lwesayensi. Nazi izinzuzo ezivelele zale minerali:

Ukuqinisa Uhlelo Lwamazosha Omzimba

Izinki iyadingeka ekwakhekeni, ekuphindaphindeni nasekusebenzeni kwamaseli amasosha omzimba. Ukuthatha izinki eyanele kusiza umzimba ukuba ube namandla okuzivikela ezitheni ezibangela izifo. Ukuntuleka kwezinki kungaholela ebuthakathakeni kohlelo lwamazosha omzimba nokwanda kokuthambekela ezifweni. Ukuthatha izithasiselo zezinki njalo ngokwelulekwa udokotela, ikakhulukazi ngezikhathi lapho ingozi yokutheleleka iphezulu noma umkhuhlane, kungasiza ukunciphisa ingozi yokugula.

Ukusekela Ukuphulukiswa Kwezilonda

Izinki ingashesha inqubo yokuphulukiswa kwezilonda ngokukhuthaza ukusungulwa kwe-collagen nokuvuselelwa kwamaseli esikhumbeni. Ikakhulukazi ekwelapheni izifo zesikhumba ezihambisana nesifo sikashukela, ukusha, noma izilonda, ukusetshenziswa kwamakhrimu nemithi equkethe izinki kungaba usizo.

Indima Ekugwemeni Izifo Ezihambisana Nokuguga

Ngokocwaningo, izinki ingasiza ukunciphisa ingozi yezifo ezifana nokonakala kwe-macula (ukulahleka kombono emehlweni), umkhuhlane wamaphaphu kanye nezinkinga zememori ezivame ukuvela ngokuhamba kweminyaka. Futhi, inganciphisa ukuvela kwezifo ezithathelwanayo kubantu asebekhulile.

Ukusekela Impilo Yesikhumba Ne-Akne

Izinki ingasetshenziswa ekwelapheni i-akne, ikakhulukazi phakathi kwentsha, ngokuthathwa ngomlomo noma ngokugcotshwa ngqo esikhumbeni. Ngale ndlela, inganciphisa ukusabalala kwamagciwane abanga i-akne futhi isize ukulinganisa ukukhiqizwa kukawoyela esikhumbeni.

Ukulawula Ukuvuvukala (Inflammation)

Izinki ingasiza ekulawuleni ukusabela ngokweqile kohlelo lwamazosha omzimba nasekunciphiseni ukucindezeleka kwe-oxidative, ngaleyo ndlela ibe usizo ezimweni zokuvuvukala. Ngokuthatha izinki njalo, ingozi yokuvuvukala kanye nokucindezeleka kwe-oxidative okungaholela ezimeni ezifana nezifo zenhliziyo, ezinye izinhlobo zomdlavuza kanye nokulahlekelwa amakhono okuqonda ingancipha.

Ukulawulwa Kokuhlanza (Ishali)

Ukuntuleka kwezinki ezinganeni nasebantwaneni kungelula isikhathi sokuhlanza. Yingakho iNhlangano Yezempilo Yomhlaba incoma ukuthathwa kwezithasiselo zezinki ikakhulukazi ngezikhathi zokuhlanza. Izinki iqinisa amasosha omzimba futhi isekele ukusebenza kahle kwamathumbu, ngaleyo ndlela isize ekusheshiseni ukuphola kokuhlanza.

Ezinye Izinzuzo Ezingaba Khona

Izinki ingasetshenziswa njengesekelo ekulawuleni amazinga aphezulu e-cholesterol, i-rheumatoid arthritis, isilonda somlomo, i-HIV kanye nezinye izifo ezithile ezingamahlalakhona. Kodwa-ke, izinzuzo zayo kulezi zindawo zidinga njalo ukubhekwa uchwepheshe wezokwelapha.

Ukuntuleka Kwezinki: Ubani Osengozini Futhi Yiziphi Izinselele Ezingavela?

Ukuntuleka kwezinki kuvame kakhulu kwezinye izigaba zabantu. Nakuba kungavamile kubantu abaphethe kahle ukudla, izimo ezifana nokungondleki kahle, izifo zohlelo lokugaya ukudla (njengesifo sikaCrohn), Ukukhulelwa nenkathi yokuncelisa, kanye nokuncika otshwaleni, zandisa ingozi.

Ukuntuleka kwezinki okukhulu kungavela ngezimpawu ezilandelayo:

• Ukubambezeleka kokukhula nokuthuthuka ezinganeni

• Izilonda zesikhumba noma ukululama okude kwezilonda zesikhumba

• Ukubambezeleka ekuvuthweni ngokocansi

• Ishali elingapheli

• Izinguquko emisebenzini yengqondo nasekuziphatheni

Kwezinye izimo, ukuntuleka kwezinki kungase kungabi nezimpawu ezicacile futhi kutholakale kuphela ngezivivinyo zocwaningo lwegazi. Uma kutholakala ukuntuleka, udokotela uncoma izithasiselo ezifanele kanye nezinguquko ekudleni.

Iyini Imfuneko Yansuku Zonke Yezinki?

Isidingo sezinki siyahlukahluka ngokuya ngeminyaka, ubulili kanye nezimo ezithile zomzimba (Ukukhulelwa, ukuncelisa njll.). Izidingo zansuku zonke zezinki ezigabeni ezahlukene zinemingcele elandelayo:

• Izinyanga ezi-7 kuya eminyakeni emi-3: 3 mg/ngosuku

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

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

• Iminyaka eyi-14 kuya kweyi-18: 9 mg/ngosuku

• Abantu abadala abaneminyaka engu-19 nangaphezulu: 8 mg/ngosuku

• Abesifazane abakhulelwe: 11 mg/ngosuku

Kubalulekile ukubonana nochwepheshe wezempilo ngaphambi kokusebenzisa izithasiselo zezinki. Ukuthatha izinki ngokweqile kungaholela emiphumeleni engemihle.

Yiziphi Izinto Eziyimithombo Yezinki?

Izinki itholakala ngokwemvelo kokubili ekudleni okuvela ezitshalweni nasezilwaneni. Imithombo ecebile yezinki imi kanje:

• Izilwane zasolwandle ezinesikhumba esiqinile (ikakhulukazi ama-oyster, ama-mussel)

• Izinhlanzi (i-sardine, i-salmon, i-sole)

• Inyama ebomvu (inkomo, imvu)

• Izinkukhu (inkukhu, uhlelo) namaqanda

• Izilimo ezinjenge-legume (ubhontshisi, imbuya, ubhontshisi omhlophe)

• Imbewu enothe ngamafutha (ikaju, amantongomane, imbewu yeklabishi)

• Imikhiqizo yobisi (ubisi, iyogathi, ushizi)

• Okusanhlamvu okuphelele (i-oats, i-quinoa, irayisi elinsundu)

• Imifino eluhlaza kanye nobhontshisi obuluhlaza

Abantu abaphethe kahle ukudla ngokuvamile bathola izinki eyanele ngokudla kwabo. Kodwa-ke, kulabo abangatholi ukudla okwanele noma abaphethe ukudla okungalingani, izithasiselo zezinki zingadingeka ngokwelulekwa udokotela.

Ukweqisa Izinki: Imiphumela Yokuthatha Izinki Ngokweqile

Ukuthatha izinki ngokweqile kungaholela emiphumeleni engemihle. Ikakhulukazi uma kuthathwa izithasiselo zezinki ezinamandla isikhathi eside ngaphandle kokulawulwa, kungavela "ubuthi bezinki" emzimbeni. Imiphumela engemihle ingahlanganisa:

• Isicanucanu, ukuhlanza, ishali

• Ubuhlungu besisu noma imivimbo

• Ubuhlungu bekhanda

• Umkhuhlane

• Ukukhwehlela

• Ukucindezeleka kohlelo lwamazosha omzimba

Ukuthatha izinki ngokweqile isikhathi eside kungaphazamisa ukumuncwa kwezinye iziminerali ezifana nobhedu ne-ayoni emzimbeni. Uma le miphumela ivele, kubalulekile ukubonana nodokotela.

Izinki Nezidakamizwa: Ukusebenzisana

Izinki ingasebenzisane nezinye izidakamizwa futhi ithinte ukumuncwa noma ukusebenza kwazo. Ikakhulukazi, akufanele ithathwe kanye namanye ama-antibiotic, amaphilisi okulawula inzalo noma izidakamizwa ezikhuthaza ukuchama (ama-diuretic). Futhi, uma kuthathwa izithasiselo zamanye amaminerali afana ne-ayoni, ubhedu, i-magnesium noma i-calcium ngesikhathi esifanayo, kungavela izinkinga ekumuncweni. Uma usebenzisa noma iyiphi imithi, kubalulekile ukubonana nodokotela ngaphambi kokuthatha izithasiselo zezinki.

Ingabe Izinki Iwusizo Kumkhuhlane Nokubanda?

Kukhona ucwaningo lwesayensi olukhombisa ukuthi izithasiselo zezinki zingashesha inqubo yokuphola kwezifo ezithinta umoya ophezulu noma umkhuhlane. Izinki isekela amasosha omzimba, ngaleyo ndlela inciphise isikhathi sokugula futhi ithobe izimpawu. Kodwa-ke, ukusetshenziswa kwazo ngalolu hlelo kufanele kwenziwe ngokubonisana nodokotela.

Ukusetshenziswa Kwezinki Ekukhulelweni

Phakathi nokukhulelwa nenkathi yokuncelisa, ukuthatha izinki eyanele kubalulekile ukuze ingane ithuthuke kahle futhi kugcwaliseke isidingo esikhulayo somama. Kubalulekile ukubonana nodokotela mayelana nesidingo sakho sezinki kanye nomthamo ofanele ngesikhathi sokukhulelwa.

Izithasiselo Zezinki: Kufanele Zisetshenziswe Nini?

Izithasiselo zezinki zivame ukusetshenziswa ezimweni ezifana nokulahleka kwezinwele, i-akne, ishali noma uma ukudla kunganikezi izinki eyanele, ngokwelulekwa udokotela. Izithasiselo zitholakala ngezinhlobo ezahlukene (amaphilisi, amapastile, isiraphu, amaconsi, isifutho noma amakhrimu); kodwa akufanele zisetshenziswe ngokungadingekile noma ngaphandle kokuqondiswa uchwepheshe.

Imibuzo Evame Ukubuzwa

1. Izinki ingaba usizo ziphi izifo?

I-Zinki ingaba usizo ezimweni eziningi kusukela ekusekeleni uhlelo lokuzivikela emzimbeni kuya ekuvikeleni impilo yesikhumba, ekusheshiseni ukuphola kwezilonda nasekwelapheni isifo samathumba. Kodwa-ke, kubalulekile ukuthi uxhumane nodokotela wakho ngaphambi kokusebenzisa izithasiselo njalo kunoma iyiphi ingculazi.

2. Ubani ovame ukuba nokuntuleka kwe-zinki?

Ukuntuleka kwe-zinki kungavame ukubonakala emaqenjini asengozini njengabakhulelwe, omama abancelisayo, abanezifo zohlelo lokugaya ukudla, abantu abangadli inyama nabantu abancike kakhulu otshwaleni.

3. Kungenzeka kanjani ukubona ukuthi umuntu uthatha i-zinki ngokweqile?

Ukuthatha i-zinki ngokweqile kungaholela ezinkingeni zohlelo lokugaya ukudla ezifana nokuhlanza, ukugabha, isifo sohudo nobuhlungu besisu. Ukuthatha i-zinki eningi isikhathi eside kungaphazamisa ukumuncwa kwamanye amaminerali.

4. Ingathathwa yini i-zinki kanye nemithi?

I-zinki ingase ihlanganyele neminye imithi efana namanye ama-antibiotic namaminerali. Ngakho-ke, uma usebenzisa imithi njalo, kubalulekile ukwazisa udokotela wakho uma uthatha izithasiselo ze-zinki.

5. Ingabe kuyingozi ukuthatha izithasiselo ze-zinki ngaphandle kwesidingo?

Yebo, ukuthatha i-zinki ngokweqile nangaphandle kwesidingo kungaholela ezinkingeni zempilo. Qinisekisa ukuthi uyayisebenzisa kuphela uma kudingekile ngokwezokwelapha nangomthamo onconywe udokotela wakho.

6. Kungenzeka kanjani ukubona ukuntuleka kwe-zinki ezinganeni?

Ukubambezeleka kokukhula, izifo eziphindaphindayo, izilonda zesikhumba ezingapholi kanye nezinguquko ekuziphatheni kungaba izimpawu zokuntuleka kwe-zinki. Ukuze kutholakale, kungadingeka ukuhlolwa kwegazi.

7. Yiziphi izitshalo noma ukudla okuqukethe i-zinki?

I-zinki itholakala kakhulu kuma-oyster, inyama ebomvu, imbewu, okusanhlamvu okuphelele, imikhiqizo yobisi namaqanda.

8. Ingabe i-zinki iyasiza ekuguleni umkhuhlane?

Ezinye izifundo zesayensi zibonisa ukuthi izithasiselo ze-zinki zinganciphisa isikhathi somkhuhlane futhi zithobe izimpawu. Kodwa-ke, akukhuthazwa ukuthatha izithasiselo ngokuzenzakalelayo kuzo zonke izimo zomkhuhlane; ukuxhumana nodokotela kuyindlela ephephile kakhulu.

9. Isetshenziswa kuphi i-zinki cream ezinkingeni zesikhumba?

I-zinc oxide cream ingasetshenziswa ikakhulukazi ekwelapheni isikhumba esishile, izilonda ezincane zesikhumba, amathumba kanye nokushiswa.

10. I-zinki kufanele ithathwe nini?

Uma ukudla akukuniki i-zinki eyanele, noma uma unesifo sohudo esingapheli, izifo zesikhumba ezithile noma ukuntuleka kwe-zinki okuqinisekiswe udokotela, kungacatshangelwa ukuthatha izithasiselo.

11. Ingabe i-zinki iphephile kwabesifazane abakhulelwe?

Isidingo se-zinki sikhula ngesikhathi sokukhulelwa, kodwa akufanele kudlule umthamo wansuku zonke onconywayo. Qinisekisa ukuthi uthintana nodokotela wakho mayelana nokuthatha izithasiselo ze-zinki ngesikhathi sokukhulelwa.

12. Ingabe i-zinki ne-ayoni zingathathwa ndawonye?

Uma kuthathwa i-zinki, i-ayoni namanye amaminerali ndawonye, kungase kube nezinkinga ekumuncweni kwazo. Akukhuthazwa ukuzithatha ngesikhathi esisodwa, kunconywa ukuthi kube nesikhathi phakathi kwazo.

13. Ingabe i-zinki inganikezwa ingane?

I-zinki inganikezwa izingane ezincane kanye nosana ngokuphepha uma kunesidingo esikhethekile njengohudo, futhi kuphela ngokuqondiswa udokotela.

14. Ingabe i-zinki ivimbela ukuwa kwezinwele?

Ukuntuleka kwe-zinki kungaholela ekuweni kwezinwele. Uma ukuntuleka kulungiswa, i-zinki ingase isekele impilo yezinwele; kodwa akusona isizathu sonke sokuwela kwezinwele ukuntuleka kwe-zinki.

15. Ingabe izithasiselo ze-zinki zibangela ukukhuluphala?

I-zinki ayibangeli ukukhuluphala. Uma isetshenziswa ngokulinganisela nangomthamo onconywayo, akukho kulindelekile ukuthi kube nomphumela onjalo.

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.