Yini ewusizo futhi i-zinc iqukethe kuphi?

Umzimba womuntu uhlelo oluyinkimbinkimbi kakhulu futhi oluyinkimbinkimbi, ngokusebenza okuvamile kwamavithamini nama microelements adingekayo. Abantu abaningi bavame ukuba nesithakazelo lapho kutholakala khona i- zinc. Kuphi imikhiqizo le ngxenye ebalulekile ekhona, uzofunda kulokhu kulesi sihloko.

Iyini i-zininc ewusizo?

Kuyadingeka emzimbeni womuntu, ngoba kungenye yezindlela zokuvuselela iseli. Cishe u-98% we-total of this microelement iqukethe ngaphakathi kwamaseli ngokwayo futhi ku-2% kuphela ku-serum yegazi. Futhi, izingxube ezincane ze-zinc zikhona kwi-retina yamehlo, izinwele, isikhumba, izinso, isibindi, amathambo nemisipha. Ngakho-ke, umzimba womuntu udinga ukugcwaliswa ngokugcwele kwezigceme zalesi sigaba.

Kulabo abangazi ukuthi i-zinc iqukethe kuphi, ngokuqinisekile kuyothakazelisa ukuthi uhlanganyela ezinkambisweni eziningi zezinto eziphilayo, okungukuthi:

• Ngokusheshiswa kokuvuselelwa kwezicubu.
• Esikhathini sokuqala kwe-testosterone.
• Kwakhelwe amathambo.
• Esikhathini sokuqala kwama-hormone okukhula kanye ne-insulin.
• Ekubunjweni kwezixhobo zezofuzo.
• Ezinkambweni ezinikeza umsebenzi ojwayelekile wobuchopho.

Ngaphezu kwalokho, kuyadingeka ekulawuleni umsebenzi wokuphefumula kanye ne-hematopoietic. Le microelement ibandakanyeka ekwakhiweni kwe-nucleic acid, ama-carbohydrate, amafutha kanye namaprotheni. Kudingeka ukondla okugcwele kwezipikili, izinwele nesikhumba.

Iyini umphumela wokuntuleka kwalesi sici sokulandelela?

Labo abanesithakazelo lapho i-zinc iqukethe khona, kuyoba usizo ukwazi ukuthi yini ehambisana nokuntuleka kwayo. Ukuntuleka kwalesi sici esibalulekile ngokushesha kuthinta isimo senyama yonke. Okokuqala, uhlelo lokuzala nokuzivikela komzimba lubhekene nalokhu. Ngaphezu kwalokho, lezi ziguli ziphazamise ukuhamba kancane kwenqubo yokuphulukisa isilonda. Ezinganeni, ukwehluleka kwe-zinc kungabangela ukuvimbela ukukhula nokukhulelwa.

Ngokusho kososayensi, le microelement inciphisa inqubo yokuguga. Ngenxa yalokho, ukuntuleka kwayo kungabangela ukuba bahlakazeke. Ngakho-ke, abesifazane bayelulekwa ukuba balawule ibhalansi yalesi sici. Imiphumela emibi kakhulu yokuntuleka kwe-zinc ingafakwa ohlwini:

• I-cholesterol eyanda.
• Ukubukeka kwezipikili ze-acne nezibuhlungu.
• Ukuphulukiswa okulimazayo okulimazayo.
• Ukungabi nalutho nokungabi namandla.
• Ukulahlekelwa ukudla, iphunga nokunambitha.
• Ukulimala nokukhubazeka kwememori.

Futhi, abantu abanokuntuleka kwalesi sigaba kuthiwa banokulahlekelwa izinwele ezigxile, ukukhushulwa okukhudlwana kwezifo ezehlukene, nokuphulwa kwamavithamini abalulekile. Esinye sezibonakaliso zangaphandle ezithinta kakhulu ukungenwa kwe-zinc ukubonakala kwamacwecwe amhlophe esitokisini se-nail.

Isibonelelo sansuku zonke

Labo abanesithakazelo lapho i-zinc igcinwa khona kufanele baqonde ukuthi kuzo zonke izinto kudingeka. Kubalulekile ukuthi ungadluli isidingo samanje nsuku zonke esinconywayo salesi sici, ngoba ukukhululeka kwayo akuyona into eyingozi kakhulu kunesici. Izingane ezingaphansi kweminyaka emithathu zanele ukuthatha ama-milligrams amathathu ngosuku. Ingane eneminyaka emine kuya kweyisishiyagalombili ubudala idinga ama-milligram emihlanu ngosuku, futhi kusukela eminyakeni eyisishiyagalolunye kuya kweyeshumi nantathu kunconywa ukuba idle cishe ama-milligrams ayi-zinc.

Abesifazane abadala kufanele bathole ama-milligram ayizinkulungwane eziyishumi nambili ngosuku, amadoda - kuze kube ngu-15. Omama abahlengikazi banokwanda okukhulu kwesidingo sale micronutrient. Badinga kuze kube ngama-milligram ayisishiyagalolunye.

Uphi i-zinc iqukethe? Kuphi imikhiqizo?

Uhlu lukhulu kakhulu. Kulesi sihloko, sizobuka ukudla okuvame kakhulu nokutholakala okuqukethe lokhu.

Omunye wemithombo engcono kakhulu yemvelo ye-zinc yizintuthwane nembewu. Zingafakwa ezitokisini noma zisetshenziswe njenge-snack. Amanothi emisedari, sesame, amantongomane, ithanga kanye nezinhlamvu ze-sunflower ziwusizo ngokukhethekile ngalokhu.

Izinkukhu izinkukhu, i-turkey, i-veal kanye nolimi lwezinyosi zicebile kule microelement. Emikhiqizweni enamafutha enomzimba iqukethe i-zinc encane kakhulu.

Kanti futhi ngobuningi bukhona emaqanda eqanda, imvubelo kanye nofulawa obunamafutha. Bacebile ngemifino. Labo abanesithakazelo lapho kutholakala khona i-zinc ngeke bayeke ukwazi ukuthi ukhona ezinhlanzi. Ikakhulukazi eningi ku-saumon, i-tuna ne-sardines.

Kubalulekile ukwazi

Ngemva kokuthola ukuthi i-zinc ne-selenium iqukethe, kufanele kukhulunywe ama-nuances amaningana. Ngakho-ke, kumanani angaphezu kwezigidigidi ezingu-150 ngosuku, le nto iba yingozi. Abantu abatholwa ukuthi banezinkinga zesibindi badinga i-zinc ngaphezulu. Usawoti, ushukela, i-caffeine no-alcohol zifaka isandla ekususweni kwalesi sici emzimbeni womuntu. Imikhiqizo yobisi ayibonakali kahle ekugayeni kwayo.

Ukuze kufinyeleleke kangcono kwe-zinc, ungahlukanisa ukudla kwakho ngamaprotheni, kuhlanganise namantongomane kanye nemifino. Cishe umsebenzi ofanayo uyenziwa ngemikhiqizo ye-soy fermented kanye ne-powder baking esetshenziselwa inqubo yokubhaka.