Zinc ndiyo inokosha inonzi mineral element inowanzovapo muzvokudya zvakaita semhuka, maruva, marimu, nyemba, uye mbeu. Zinc inobatanidzwa mumatambudziko emuviri anokosha zvakadai sekurapa kupora, masimba omusimba, protein yekuvaka, uye kukura uye kubudirira muhucheche uye pamuviri, pamwe nekubatanidzwa mune zvakawanda zvirongwa zve enzyme.
Nemhaka yenzira iyo yakachengetwa mumuviri wose, hapana nzira iri nyore yekuona zinc kukwana kuburikidza neropa kana chiyero chemuviri.
Izvi zvinokonzera kusinganzwisisiki kwehuwandu hwematongerwo ezinc muvanhu.
Zvakakosha pakukurukurirana uku, zinc inobatsira muviri kuumba mhomoni yehomoni testosterone. Kusadya kwakakwana kwezinga rezincini kunogona kureva kutsika kwe testosterone, kuwedzera kukura uye kuvaka musisi , uye kuderera kwepabonde.
Zinc Supplements for Bodybuilders uye Simba Vakatambi
Izvo zvinorayirwa zuva rimwe nerimwe zvinoda zinc hazvisi chikuru: 11 milligrams zvevarume uye 8 milligrams zvevakadzi, pamwe chete zvishoma munguva yekuzvitakura uye lactation. Vanhu vazhinji vanogona kusvika kune izvo zvinotapira nekudya zvine utano. Zvisinei, mamwe mapoka angada kuwedzera kutarisirwa. Vekudyara uye vegans vanogona kunge vasina kukwana uye vamwe vanoratidza kuti vatambi vanoita zvakaoma kuravedza muviri kwemaawa anoverengeka zuva rimwe nerimwe vangada zinc yakawedzerwa nekuti vamwe vanorasikirwa ne sweatshi.
Kunyange zvakadaro, pane humwe uchapupu hwokuti kutora zinc kunowedzera zvakanaka zvakanyanyisa kudarika kwekurudzirwa kwezuva nezuva kunoguma mune chero hupi hunosimbisa hutano hwemutambo wekushanda kana kushandiswa kwemisimba.
The Safety of Zinc Supplements
Kutora zinc kuwedzera mu 40 milligrams / zuva kwevarume nevakadzi vanogona kusachengeteka kwenguva yakareba. Uyu ndiwo muganhu wepamusoro wekuchengetedzwa wakagadzwa nevakuru vehurumende. Pakudenga kwakanyanya, zinc inogona kukonzera chirwere, kurutsa, uye makumbo. Neine zvishoma, zinc inogona kudzivirira mamwe emaminera anokosha akaita semhangura, uye chinhu cholesterol inogona kushandiswa zvakanyanya, kunyanya zvakanaka, yakakura-yakakura cholesterol.
Maorivhi akareba kwazvo muzinc, kunyanya kubva mumvura yakasvibiswa. Mamwe mayeyster anokwanisa kuva ane 10 milligrams kana kupfuura imwe neimwe.
Imwe nyaya isina kugadziriswa ndeyokuti kuwedzerwa kwezinga rezinga kunogona kukurisa zvinetso zvekuvhenekera, kusanganisira bhendi uye kenza yekenza yekenza, kana kuti zinc inowedzera inogona kunge inobatsira sezvinotaurwa kune dzimwe hurumende. Nzira yekuchenjerera inogona kureva kuti iwe unoderedza kuwedzera kwezinc inodya.
Zinc inogona kupindira nemimwe mishonga inosanganisira penicillamine uye antibiotics, uye zvinodhaka zvinodhaka zvinogona kubvisa zinc mazinga.
Pasi Pasi
Pasi pose, kana iwe uchidya kudya kwakanaka nezvokudya zvakasiyana, iwe haugoni kuva zinc yakakosha. Kunyange vatambi uye vadzidzisi vekurema avo vanowanzodya zvokudya zvakawanda kuti vashande basa ravo vanogona kusangana neZinc izvo zvinoda nekuda kwezvokudya zvekare (uye zinc) vanodya. Vekudyara nemamwe mapoka ane zvipfeko zvinoremedza zvingadi kutora zvakawanda zvakanyanya kutarisirwa newaini yavo yekudya.
Kunyange zvakadaro, kana iwe uchiedzwa kuti uwedzere, tarisa nechiremba wako kana kuichengeta mukati memiganhu ye multivitamini yakanaka.
Verenga zvakawanda nezvezinc paNational Institutes of Health Dietary Supplements site.
Sources:
Koehler K, Parr MK, Geyer H, Mester J, Schänzer W. Serum testosterone uye urinary excretion ye steroid hormone metabolite mushure mekutungamirirwa kwezinga rakakura rezinc. Eur J Clin Nutriti. 2007 Sep 19.
Moyad MA. Zinc yezvirwere zve prostate nedzimwe mamiriro: uchapupu hushomanana, huwandu hwehutano, uye chinetso chikuru chinogona. Urol Nurs. 2004 Feb; 24 (1): 49-52. Kudzokorora.