El zinc Kuyinto yamaminerali edingwa umzimba wethu ukuze igcine isimo sihle, ihlale iphilile futhi iqine. Ngenxa ye-zinc sizozwa kahle iphunga, kanye namasosha omzimba amahle futhi kuyasisiza ekukhiqizeni amaprotheni.
Kuyinto a okhulumisana kahle ngamaseli omzimba esebenza njenge-neuro-transmitter. Ngaphezu kwalokho, ithuthukisa ukusebenza kwama-enzyme ekwakheni i-DNA. Uma sinenkinga yokushoda kwaleli amaminerali, kungabonakala kuhudo, ekulahlekelweni izinwele, ekulimaleni kwesikhumba, ukungabi namandla, ukungathandi ukudla, kanye nokuphathwa yikhanda, isicanucanu, ukuhlanza, njll.
Amanani anconyelwe ukuthatha angama-15 mg ukuze yonke imisebenzi yethu iphelele futhi ibe nempilo. Uma sinokuntuleka kwe-zinc emzimbeni singahlupheka izimpawu ezilandelayo:
- Ukungabi nenzalo
- Ukulimala kwesikhumba neso.
- Umkhuhlane ongapheli.
- Isifo sikashukela.
- Izinkinga zendlala yesinye
- Isifo sikashukela.
- I-cholesterol eyandisiwe.
Ngakho-ke, kufanele sinake lapho singadla khona i-zinc ngokwemvelo ukuze le minerali ihlale ikhona futhi ikhona umthamo omuhle emzimbeni wethu.
Ukudla okune-zinc
Nalu uhlu lokudla okucebile nge-zinc:
- Salimoni
- Oysters
- Udoti
- Shrimp
- Izinkukhu
- Igciwane legobela
- I-chocolate emnyama
- Ajo
- Imbewu yethanga noma ye-zucchini
- Imbewu yeWatermelon
- Isibindi
- Izikhumba zamaqanda
- Isipinashi
- I-Cordero
- Ingulube
- Irayisi elinsundu
- Imvubelo kabhiya
- Amantongomane
- tahini
- I-Flaxseed
Yini i-zinc
IZinc "inokusetshenziswa" okuningi namanani emzimbeni wethu, ngezansi sizokutshela ukuthi iziphi izimfanelo zayo ezinhle, uma uyisebenzisa uzothuthukisa amakhono amaningi.
- Izokusiza ukwandisa ngokwemvelo i-testosterone.
- Ilungele ukwakha imisipha, zilungise futhi uzakhe kabusha, noma nini lapho uqeda ukuqeqeshwa kwakho qiniseka ukuthi udla ukudla okunothile nge-zinc.
- Kuyinto a i-antioxidant enhle, isiza ukubhubhisa ama-radicals wamahhala emzimbeni okwenza ubukeke umncane.
- Isikhumba sakho sizobukeka singcono, ngakho-ke uma uyihlanganisa nevithamini A uzoyenza ikhanye intsha futhi ibe nempilo.
- Phatha i- Isikhumba Esomile.
- Kuvimbela impandla.
- Susa induna ngoba ilawula ukukhiqizwa kwamafutha ne-sebum.
- Susa isikhalazo.
- Kuhle ukulondolozwa collagen.
- Kuyakukhuthaza futhi kukugcwalise ngamandla.
- Ivimbela imibimbi njengoba ilungele ukugcina amazinga amahle e-collagen.
- I-Zinc iyadingeka ukukhiqiza i-keratin ngakho-ke izinzipho nezinwele zakho kuzobukeka kangcono.
- Kuzokwenza ukwandise i- ukuqina nokunwebeka kwesikhumba sakho, izokusiza uvikele futhi uqede ama-stretch mark marks.
Izakhiwo ze-Zinc
Su igama lamakhemikhali nguZn, isisindo sayo se-athomu esingu-65.37 nenombolo yaso ye-athomu engu-30. Insimbi eyimpunga, ethambile ehlanganisa ama-isotop ahlukene ayi-15, amanye awo azinzile kanti amanye anenqwaba yama-athomu angama-64, 66, 67, 68 kanye nama-70.
Lokhu okubalulekile enye yezinto ezivame kakhulu esingakuthola, iyi- umqhubi omuhle kagesi nokushisa. Insimbi esebenza ngamakhemikhali engashiswa ngobunzima obuthile, kodwa ikwazi ukukhiqiza ilangabi eliluhlaza okwesibhakabhaka emoyeni futhi ikhipha i-zinc oxide ngendlela yentuthu.
Izinzuzo zeZinc
I-Zinc ibaluleke kakhulu emzimbeni womuntu. Ikona okubalulekile ekukhuleni okulungile nokukhula kwamaseli, isiza ekuphenduleni kwama-enzyme nasekuxosheni isikhutha.
I-Zinc igcwele emzimbeni wethu, igxile ezithweni zobulili, kuma-ovari kanye nasemasendeni, nasezindlala ze-endocrine futhi ikakhulukazi ku-pituitary. Futhi etholakala emathanjeni, ezinweleni, kuzinzipho, nakwizicubu zombala zeso.
Iqinisa ama-carbohydrate, amafutha namaprotheni, kanye nokuhlanganiswa kwe-insulin. Ngaphezu kwalokho, yehlisa ukungezwani komzimba okuthile futhi inyuse amasosha omzimba okulwa nezifo ezibangelwa amagciwane.
Izithasiselo ze-Zinc
Kunconywa ukuthi kudle i-10 kuye ku-12 mg ngosuku, umthamo omkhulu ufinyelela ku-40 mg. Ngakho-ke, amanani we-zinc ingahle isuke ku-15 mg iye ku-40 mg nsuku zonke njalo ehlonipha izidingo zomuntu ngamunye.
Ukweqiwa okuphezulu kuyadikibala njengoba kungaholela ekusweleni kwethusi nasekuvikeleni amasosha omzimba. Ubuthi be-Zinc bungaholela ekuhlanzeni, ekushoneni kwegazi, nasekulweni komzimba jikelele.
Izindlela ezingcono kakhulu zomzimba zokuthola izithasiselo ze-zinc nge picolinate noma ama-amino acid chelates. Izithasiselo ku- ifomu le-citrate ne-gluconate zinikeza nemiphumela emihle.
Ekugcineni, sikweluleka ukuthi uma ucabanga ukuhlala ukhulelwe unganqikazi ukwenza ezinye ukuhlaziywa ukuze ubone ukuthi unamazinga e-zinc kanjani ngoba uma ziphansi, kungakuhle ukuthi usebenzise uhlobo oluthile lwesengezo esingeziwe, kanye nokudla okunikeza le minerali ngokwemvelo.