Mineral Guide
Zinc inoratidzira mineral yaunoda kuti urambe uchikura uye utano hwakanaka hwemasimba ehurumende. Inobatanidzwa muprotheni yekuita, DNA synthesis, uye kupatsanurana kwesero. Zinc inofanirwawo kune mazana ema enzyme anoshanda mumasikirwo akasiyana-siyana emakemikari uye anonyanya kukosha kuti pfungwa inowanikwa yekunhuwa nekunakidza.
Sangano reNational Academy of Sciences, Engineering uye Medicine, Health and Medicine Division rakaronga kudya kwezvokudya zvinonzi intakes (DRIs) yeZinc maererano nezera.
Dietary Reference Intakes
1 kusvika kumakore matatu: 7.0 milligrams pazuva
4 kusvika kumakore 8: 12 milligrams pazuva
Makore 9 kusvika ku13: 23 milligrams pazuva
14 kusvika kumakore gumi nemasere: 34 milligrams pazuva
19+ makore: 40 milligrams pazuva
Dhizinesi zinc inowanika mumapurotini-richine zvokudya zvakadai senyama, huku, hove uye gungwa. Oyster inonyanya kukwirira muzinc. Masango, marimu, zviyo zvakakwana uye michero yemisi inewo zinc. Mumuviri wako hauna utori hwakanaka hwekuchengetedza zinc, saka iwe unoda kudya zvokudya zvine zinc zuva rimwe nerimwe.
Vekudyara, vakadzi vane pamuviri kana vanoyamwisa, doro uye vanhu vane chirwere chekudya zvinogona kubatsirwa nekudya zvokudya zvakachengetwa muzinc kana kana kutora zvigadzirwa (taurira chiremba wenyu kutanga). Zinc doro rinokwanisika kana iwe ukatora zinc yakawanda sekudya zvekudya.
Kuwanika kweZinc Zviratidzo
Kushaya kweZinc kunogona kukonzera kurasikirwa kwechido, kusina simba kwekuchengetedzwa kwemasikirwo emabasa uye kuwedzera kukura muzhinji.
Kushayikwa kwakanyanya kunogona kukonzera kusuruvara kwebvudzi, maziso uye ganda, marwere, kuora muviri, uye hypogonadism uye kusava nehuwandu hwevarume.Ukugadzirisa kunogona kuve nekuda kwekushaiwa zinc mune zvinodyiwa kana matambudziko nekudyiwa
Vanhu vane zvirwere zvechirwere chinoputika (IBD) kana mamwe marudzi ekuvhiyiwa kwepamusoro angave akaoma kuunganidza zinc.
Vakadzi vane pamuviri vangave vari pangozi yakakura nokuti fetus inoda yakawanda. Vekudyara vangave vachida zinc yakawedzerwa nekuti akawanda emichero yemiti ye zinc inewo yakakwirira mumapiratates, ayo anowedzera kuderedza.
Kushayikwa hakusi kuwanyika munyika dzakabudirira, uye hazviwanzowanika kuvana nevakuru vechidiki. Kuneta kweZinc kunowanzooma kuona nokuti kuwanda kwezinc mu serum (chikamu cheropa rakaongororwa) hazvirevi chikamu chinowanikwa mumasero.
Zinc Toxicity
Kutora zinc yakawanda sekuwedzera kune kamwechete kunogona kukonzera kushungurudza, kusuruvara, makumbo, kurwara, uye musoro. Kutora megadoses ye zinc zuva rimwe nerimwe kwenguva yakareba kunogona kukonzera matambudziko nemhangura nesimbi , kukuvadza muviri wechirwere chemuviri uye kuderedza HDL cholesterol. Zinc inowedzera zvinogonawo kusangana nemimwe mishonga.
Sangano reNational Academy of Sciences, Engineering uye Medicine, Health and Medicine Division rakatarisa kudya kwepamusoro kwezuva nezuva (UL) kwevhitamini nemaminera. Iyo UL ndiyo yepamusoro yepamusoro iwe unogona kutora zuva rega rega (kubva kune zvose zvekudya uye zvekuwedzera) izvo zvisingabhadhari zvinetso zvehutano.
Zuva Nezuva Rinotambudzwa Upper Intakes yeZinc
- Vakuru: 40 milligrams pazuva
- Vechiduku: 34 milligrams pazuva
- Vana vane makore 9 kusvika ku13: 23 milligrams pazuva
- Vana vane makore 4 kusvika ku8: 12 makirogiramu pazuva
- Vana vane makore 1 kusvika ku3: 7 pazuva
- Vacheche vane makore 7 kusvika ku12: 5 milligrams pazuva
- Vana vacheche kusvika kumwedzi 6: 4 milligrams pazuva
Sources:
National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda." Yakasvika musi waMarch 16, 2016. http://www.nationalacademy.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Eye Institute, National Institutes of Health. "Matambudziko Anokonzerwa Nezera Rekudzidza Chidzidzo - Zvawanikwa." Yakasvika musi waMarch 16, 2016. http://www.nei.nih.gov/amd/.
Office of Dietary Supplements, National Institutes of Health. "Dietary Supplement Fact Sheet: Zinc." Yakasvika musi waMarch 16, 2016. http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/.