Zinc mukudya

Zinc inokosha yekutevera zvicherwa izvo zvinoda kuti vanhu vagare vakagwinya. Pamaminetsi ekutsvaga, chinhu ichi chiri chechipiri chete kusimbi mukusunganidzwa kwayo mumuviri.

Zinc inowanikwa mumasero mumuviri wese. Izvo zvinodikanwa kuti dziviriro yemuviri (immune) system inyatsoshanda. Inoita chikamu mune kupatsanurwa kwesero, kukura kwesero, kupora kwemaronda, uye kuparara kwemakabohydrate.

Zinc inodikanwawo kune pfungwa dzekunhuwa uye kuravira. Munguva yepamuviri, pahucheche, uye pahucheche muviri unoda zinc kuti ikure uye kukura zvakanaka. Zinc inowedzerawo kuita kwe insulin.

Ruzivo kubva kuongororo yehunyanzvi pane zinc zvinowedzera zvakaratidza kuti:

• Kana ikatorwa kwemwedzi mishanu, zinc inogona kudzikisira njodzi yako yekurwara neyakajairwa dzihwa.
• Kutanga kutora zinc zvinowedzera mukati memaawa makumi maviri nemana mushure mekutanga kwechando zviratidzo zvinogona kudzora kuti zviratidzo zvinogara kwenguva yakareba sei uye kuita kuti zviratidzo zvisanyanya. Zvisinei, kuwedzera kunze kweRDA hakukurudzirwi panguva ino.

Mapuroteni emhuka chinhu chakanaka sosi ye zinc. Nzombe, nyama yenguruve, uye gwayana zvine zinc yakawanda kupfuura hove. Iyo yakasviba nyama yehuku ine zinc yakawanda kupfuura nyama yakapfava.

Zvimwe zvakanaka zvinobva zingi nzungu, tsanga dzese, nyemba, uye mbiriso.

Zvibereko nemiriwo hazvisi manyuko akanaka, nekuti iyo zinc iri mumapuroteni emiti haina kuwanikwa kuti ishandiswe nemuviri sezingi kubva kumapuroteni emhuka. Naizvozvo, yakaderera-mapuroteni kudya uye miriwo kudya kunowanzove kwakaderera mune zinc.

Zinc iri mune yakawanda multivitamin uye mamineral anowedzera. Izvi zvinowedzera zvinogona kunge zvine zinc gluconate, zinc sulfate, kana zinc acetate. Hazvina kujeka kana imwe fomu iri nani pane imwe.

Zinc inowanikwawo mune mimwe mishonga inopfuura-the-counter, yakadai semachira anotonhora, mapfapfaidzo emhino, uye ngirozi dzemumhino.

Zviratidzo zvekushomeka kweZinc zvinosanganisira:

• Kakawanda zvirwere
• Hypogonadism muvanhurume
• Kupera kwebvudzi
• Chido chisina kunaka
• Matambudziko nepfungwa yekuravira
• Matambudziko nemanzwiro ekunhuwidza
• Maronda eganda
• Kunonoka kukura
• Kunetseka kuona murima
• Maronda anotora nguva yakareba kuti apore

Zinc inowedzerwa inotorwa muhuwandu inogona kukonzera manyoka, kurwadziwa mudumbu, uye kurutsa. Zviratidzo izvi zvinowanzoonekwa mukati memaawa matatu kusvika gumi ekumedza zvinowedzerwa. Zviratidzo zvinopera mukati menguva pfupi mushure mekumisa zvinowedzerwa. Kudya kwakanyanya kwe zinc kunogona kutungamira mukushaikwa kwemhangura kana simbi.

Vanhu vanoshandisa mapfupa emhino nemagels ane zinc anogona kuve nemhedzisiro, sekurasikirwa nemanzwiro ekunhuwa.

REFERENCE ZVINONYANYA

Madosi ezinc, pamwe nezvimwe zvinovaka muviri, zvinopihwa muDietary Reference Intakes (DRIs) yakagadzirwa neFood and Nutrition Board kuInstitute of Medicine. DRI izwi rekuti seti yereferenzi inotorwa iyo inoshandiswa kuronga nekuongorora kudya kwevakavaka kwevanhu vane hutano. Aya maitiro, ayo anosiyana nezera uye bonde, anosanganisira:

• Yakakurudzirwa Dietary Allowance (RDA) - Ivhareji yezuva nezuva chiyero chekudya icho chakakwanira kusangana nezvinodiwa zvinovaka muviri zveanenge ese (97% kusvika 98%) vanhu vane hutano. RDA idanho rekutora rakavakirwa pane humbowo hwekutsvaga kwesainzi.
• Inokwana Intake (AI) - Iyi nhanho inosimbiswa kana pasina kukwana kwakaringana kwesainzi humbowo hwekuvandudza RDA. Iyo yakaiswa padanho iro rinofungidzirwa kuti riite hutano hwakakwana.

Dhijitari Referensi Inotora zinc:

Vacheche (AI)

• 0 kusvika kumwedzi mitanhatu: 2 mg / zuva

Vana nevacheche (RDA)

• 7 kusvika 12 mwedzi: 3 mg / zuva
• 1 kusvika kumakore matatu: 3 mg / zuva
• Makore mana kusvika masere: 5 mg / zuva
• 9 kusvika 13 makore: 8 mg / zuva

Vechidiki nevakuru (RDA)

• Vanhurume, makore gumi nemana zvichikwira: 11 mg / zuva
• Vakadzi, zera 14 kusvika 18: 9 mg / zuva
• Vakadzi, zera 19 uye pamusoro: 8 mg / zuva
• Vakadzi vane nhumbu, zera 19 uye pamusoro: 11 mg / zuva (14 kusvika 18 makore: 12 mg / zuva)
• Kubata vakadzi, zera 19 uye pamusoro: 12 mg / zuva (14 kusvika 18 makore: 13 mg / zuva)

Nzira yakanakisa yekuwana chinodikanwa chezuva nezuva cheakakosha mavitamini nemaminerari kudya chikafu chakaringana chine chikafu chakasiyana.

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.

Singh M, Das RR. Zinc yechando inotonhora. Cochrane Dhatabhesi Syst Rev. 2013; (6): CD001364. PMID: 23775705 www.ncbi.nlm.nih.gov/pubmed/23775705.