El zinc Yiminerali efuna ukuba umzimba wethu ugcine imeko elungileyo, ukuhlala usempilweni kwaye womelele. Siyabulela kwi-zinc siya kuba nephunga elifanelekileyo, kunye ne-immune system efanelekileyo kwaye iyasinceda ekuveliseni iprotheni.
Yiyo Isinxibelelanisi esifanelekileyo seeseli zomzimba esebenza njenge-neuro-transmitter. Ukongeza, iphucula ukusebenza kwee-enzymes zokwenza i-DNA. Ukuba sinengxaki yokunqongophala kwale minerali, inokubonakaliswa kurhudo, ukulahleka kweenwele, izilonda kulusu, ukungabi namandla, ukungabinamdla wokutya, kunye nentloko ebuhlungu, isicaphucaphu, ukugabha, njl.
Amaxabiso ekucetyiswa ukuba awathathe ayi-15 mg ukuze yonke imisebenzi yethu igqibe kakuhle kwaye isempilweni. Ukuba sinesiphene se-zinc emzimbeni sinokubandezeleka ezi mpawu zilandelayo:
- Ukungachumi
- Ulusu kunye nokwenzakala kwamehlo.
- Umkhuhlane oqhubekayo.
- Sikashukela.
- Iingxaki zeprostate
- Sikashukela.
- Ukwanda kwecholesterol.
Ke ngoko, kufuneka siqwalasele apho sinokuyisebenzisa khona i-zinc ngokwendalo ukuze le minerali ihlale ikho kwaye ikho idosi elungileyo emzimbeni wethu.
Ukutya okune-zinc
Nalu uluhlu lokutya okunothileyo kwi-zinc:
- Salmon
- Iimbatyisi
- Unonkala
- Shrimp
- Iichickpeas
- Imbotyi yengqolowa
- Ishokoleta emnyama
- Ajo
- Ithanga okanye imbewu ye zucchini
- Imbewu yevatala
- Isibindi
- Izikhumba ze-egg
- Isipinashi
- Cordero
- Ingulube
- Irayisi emdaka
- Igwele lebhiya
- Amandongomane
- tahini
- Ifilakisi
Yintoni i-zinc
IZinc inezinto ezininzi "ezisebenzisayo" kunye namaxabiso emzimbeni wethu, apha ngezantsi siza kukuxelela ukuba zeziphi ezona zinto zibalaseleyo, ukuba uyisebenzisa uya kuphucula izakhono ezininzi.
- Uya kukunceda ngokwendalo yandisa testosterone.
- Ilungele ukwakha izihlunu, uzilungise kwaye uzakhe kwakhona, nanini na ugqiba uqeqesho lwakho qiniseka ukuba utya ukutya okunothile zinc.
- Yiyo antioxidant elungileyo, iyanceda ukutshabalalisa iiradicals simahla emzimbeni okwenza ubonakale umncinci.
- Ulusu lwakho luza kujongeka lungcono, ke ukuba uyidibanisa nevithamin A uyakuyenza ikhanye intsha kwaye isempilweni.
- Phatha i Ulusu olomileyo.
- Ithintela yinkqayi.
- Susa induna kuba ilawula ukuveliswa kwamanqatha kunye ne-sebum.
- Susa isibheno.
- Kulungile ukugcina collagen.
- Kuyakukhuthaza kwaye kukugcwalise ngamandla.
- Ithintela imibimbi njengoko kufanelekile ukugcina amanqanaba amahle e-collagen.
- I-Zinc iyimfuneko ukuvelisa i-keratin ke iinzipho neenwele zakho ziya kujongeka ngcono.
- Iya kukwenza ukuba uyonyuse ukomelela kunye nokomelela kolusu lwakho, Iya kukunceda uthintele kwaye uphelise amanqaku okuphawula.
Iipropathi zeZinc
Su Igama leekhemikhali nguZn, ubunzima bayo be-athomu 65.37 kunye nenombolo ye-athomu engama-30. Isinyithi esingwevu, esibumbekayo esidibanisa isotop ezili-15 ezahlukeneyo, ezinye zizinzile ezinye zinama-atomic mass angama-64, 66, 67, 68 nama-70.
Le nto yile enye yezinto eziqhelekileyo esinokuyifumana, yi umqhubi olungileyo wombane kunye nobushushu. Isinyithi esisebenza ngemichiza esinokutsha kunye nobunzima, kodwa Uyakwazi ukuvelisa ilangatye eliluhlaza-luhlaza emoyeni kwaye ikhuphe i-zinc oxide ngohlobo lomsi.
Izibonelelo zeZinc
I-Zinc ibaluleke kakhulu kumzimba womntu. Yi ebalulekileyo kuphuhliso oluchanekileyo kunye nokukhula kweseli, iyanceda ekuphenduleni ii-enzymes nasekugxothweni kwekhabhon diokside.
IZinki ininzi emzimbeni wethu, igxile kumalungu esini sangasese, kwii-ovari kunye nakwii-testes, nakwidlala ye-endocrine kwaye ngakumbi kwi-pituitary. Kwakhona ifunyenwe emathanjeni, eenwele, kwizikhonkwane, nakwizicubu ezinemibala yamehlo.
Ihambisa i-carbohydrate, amafutha kunye neeproteni, kunye nokuhlanganiswa kwe-insulin. Ukongeza, kunciphisa ukungavisisani kunye nokwandisa ukungakhuseleki kwendalo ukulwa nosulelo lwebhaktiriya.
Izongezelelo zeZinc
Kuyacetyiswa ukuba kuthathwe i-10 ukuya kwi-12 mg ngosuku, idosi ephezulu ukuya kuthi ga kwi-40 mg. Ke ngoko, amathamo e-zinc inokuvela kwi-15 mg ukuya kwi-40 mg yonke imihla soloko uhlonipha iimfuno zabantu.
Iidosi eziphezulu ziyadimazeka njengoko zinokukhokelela ekuswelekeni kobhedu kunye noxinzelelo lomzimba. Ityhefu yeZinc inokukhokelela ekugabheni, kwi-anemia, nakwimalaise ngokubanzi.
Ezona ndlela zibalaseleyo zokufumana umzimba izongezo ze-zinc yile I-picolinate okanye i-amino acid chelates. Izibonelelo kwi citrate kunye nefluconate form zikwabonelela ngeziphumo ezilungileyo.
Okokugqibela, sikucebisa ukuba ucinga ngokuhlala ndikhulelwe ungathandabuzi ukwenza ezinye Uhlalutyo ukuze ubone indlela onayo ngayo amanqanaba e-zinc Kuba ukuba ziphantsi, kuyacetyiswa ukuba usebenzise uhlobo oluthile lokongezwa, kunye nokutya okubonelela ngeminerali ngokwendalo.