Ndezvipi Zinc Zvinowedzera Zvakanakira? Kubatsirwa uye Zvimwe

Zvemukati

• Mhando dzeZinc Supplements
• Zvinogona Kubatsira
• Inogona Kuvandudza Immune Function
• Inogona Kusimudzira Ropa Shuga Kudzora
• Inobatsira Kurwisa Acne
• Inogona Kuvandudza Moyo Hutano
• Inononoka Macular Degeneration
• Wepamusoro Bhenefiti yeZinc
• Chipimo chemushonga
• Kudzivirirwa uye Nezvakakomba Mhedzisiro
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Zinc chinhu chakakosha micronutrient iyo yakakosha kune chero chikamu chehutano hwako.

Icho chechipiri chete kusimbi seyakanyanya kuwanda maminera mumuviri wako ().

Inowanikwa mumhando dzakasiyana siyana, zinc zvinowedzera zvinowanzo shandiswa kurapa akasiyana hosha.

Kutsvagurudza kunoratidza kuti ichi chicherwa chinogona kusimudzira immune immune, kudzikamisa huwandu hweshuga yeropa, uye kubatsira kuchengetedza ganda rako, maziso, uye moyo une hutano.

Ichi chinyorwa chinoongorora mhando, mabhenefiti, kurudziro yedosi, uye zvingangoita mhedzisiro yezvinc zvinowedzera.

Mhando dzeZinc Supplements

Paunenge uchisarudza zinc yekuwedzera, iwe ungango cherekedza kuti kune akawanda marudzi akasiyana aripo.

Aya akasiyana mafomu einc anokanganisa hutano munzira dzakasiyana.

Heano mashoma aungawana pamusika:

• Zinc gluconate: Seimwe yeanonyanya kuzivikanwa mafomu e-zinc, zinc gluconate inowanzo shandiswa mumishonga inotonhorera, senge lozenges nemazamu mapiritsi (2).
• Zinc acetate: Kunge zinc gluconate, zinc acetate inowanzo kuwedzerwa kune inotonhora lozenges yekudzora zviratidzo uye nekuchimbidza mwero wekupora ().
• Zinc sulphate: Pamusoro pekubatsira kudzivirira zinc kushomeka, zinc sulfate yakaratidzirwa kudzikamisa kuomarara kweacne ().
• Zinc picolinate: Kumwe kutsvagurudza kunoratidza kuti muviri wako unogona kutora fomu iri zvirinani kupfuura mamwe marudzi ezinc, kusanganisira zinc gluconate uye zinc citrate ().
• Zinc orotate: Iyi fomu inosungirwa kuootic acid uye imwe yemhando dzakajairika zve zinc zvinowedzera pamusika (6).
• Zinc citrate: Imwe ongororo yakaratidza kuti mhando iyi ye zinc yekuwedzera inonyatsosvinwa se zinc gluconate asi iine shungu inovava, inonakidza ().

Nekuti ndeimwe yemhando dzinowanikwa zvakanyanya uye dzinodhura-zinc, zinc gluconate inogona kunge iri sarudzo yakanaka yekubatsira kukwira kudya kwako pasina kutyora bhangi rako.

Zvisinei, kana iwe uchikwanisa kuisa mari zvishoma, zinc picolinate inogona kunge iri nani kunyura.

Inowanikwa mune capsule, piritsi, uye lozenge fomu, kune zvakawanda zvekusarudza kuti uwane rako rezuva nezuva rezinc - zvisinei nemhando yaunosarudza.

Zvisinei, ramba uchifunga kuti mapiritsi emhino ane zinc akasunganidzwa nekurasikirwa nekunhuwa uye anofanirwa kudzivirirwa (,).

Kune akatiwandei mafomu ezinc anowedzera ayo anokanganisa hutano hwako munzira dzakasiyana. Izvo zvinowanzo kuwanikwa mu capsule, piritsi, uye lozenge fomu. Zinc-ine nasal mapiritsi anofanirwa kudzivirirwa.

Zvinogona Kubatsira

Zinc yakakosha kune akawanda maficha ehutano uye yanga ichibatanidzwa nezvakasiyana mabhenefiti.

Inogona Kuvandudza Immune Function

Mazhinji e-e-e-counter mishonga uye echisikigo ekugadzirisa ane zinc nekuda kwekugona kwayo kusimudzira immune immune uye kurwisa kuzvimba.

Ongororo imwe chete yezvidzidzo zvinomwe yakaratidza kuti zinc lozenges ine 80-92 mg ye zinc inogona kudzikisira yakajairika kutonhora kwenguva kusvika pamakumi matatu nematatu ().

Zinc inogona zvakare kuita se antioxidant, kubatsira kudzikisa kuzvimba uye kudzivirira kubva kune zvisingaperi mamiriro, senge chirwere chemwoyo, gomarara, uye chirwere cheshuga (,).

Imwe ongororo muvanhu vakuru makumi mashanu yakawana kuti kutora 45 mg ye zinc gluconate kwegore rimwe kwakadzora mamaki akati wandei ekuzvimba uye kwakadzora kuwanda kwezvirwere ().

Inogona Kusimudzira Ropa Shuga Kudzora

Zinc inozivikanwa zvakanyanya nebasa rayo mukudzora shuga yeropa uye insulin kuchengetedza. Insulin ndiyo hormoni inoitisa kutakura shuga kubva muropa rako kuenda kumatishu ako ().

Kumwe kutsvagurudza kunoratidza kuti zinc inogona kubatsira kuchengetedza mashuga eropa akatsiga uye nekuvandudza kunzwisisika kwemuviri wako kune insulin.

Imwe ongororo yakaratidza kuti zinc zvinowedzera zvaive zvinobudirira mukusimudzira zvese zvenguva pfupi-uye refu-refu shuga yeropa mune vanhu vane chirwere cheshuga ().

Kumwe kutsvagurudza kunoratidza kuti zinc inogona kubatsira kudzikisira insulin kudzvinyirira, izvo zvinogona kuvandudza kugona kwemuviri wako kushandisa insulini zvakaringana kuchengetedza huwandu hweshuga yeropa (,).

Inobatsira Kurwisa Acne

Zinc inowedzera inowanzo shandiswa kusimudzira hutano hweganda uye kurapa akajairika mamiriro eganda senge acne ().

Zinc sulfate yakaratidzirwa kuve inonyanya kubatsira kudzikira kwezviratidzo zveakanyanya acne ().

Kudzidza kwemwedzi mitatu muvanhu makumi matatu nevaviri vakaona kuti kutora makumi matatu emamiriyoni ezinc element - izwi rinoreva huwandu chaihwo hwezinc hunowanikwa mune yekuwedzera - yaishanda pakurapa huturu hwekupisa ().

Zinc inowedzera inowanzo kufarirwa pamusoro pedzimwe nzira dzekurapa sezvo dzisingadhuri, dzichishanda, uye dzichisanganiswa nemhedzisiro mashoma ().

Inogona Kuvandudza Moyo Hutano

Chirwere chemwoyo idambudziko rakakomba, kuverenga ingangoita 33% yevakafa pasi rese ().

Kumwe kutsvagurudza kunoratidza kuti kutora zinc kunogona kuvandudza huwandu hwengozi dzechirwere chemoyo uye inogona kutodzikisa triglyceride uye cholesterol mazinga.

Kuongororwa kweongororo makumi maviri neshanu kwakawana kuti zinc inowedzera zvinobatsira kudzikisa huwandu hwese uye "hwakaipa" LDL cholesterol, pamwe neropa triglycerides, iyo inogona kubatsira mukudzivirira chirwere chemwoyo ().

Pamusoro pezvo, kumwe kuongorora kwakaitwa muvakadzi vechidiki makumi mana kwakaratidza kuti kukwirisa kwakanyanya kwezinc kwakabatana nematanho epasi esystolic BP (nhamba yepamusoro yekuverenga) ().

Nekudaro, kutsvagurudza kuongorora mhedzisiro yekuwedzera pane kuwedzera kweropa kwakaringana ().

Kumwe kutsvagurudza kunoratidza kuti yakaderera maseru esamu serum inogona kusangana nenjodzi yakakwira yechirwere chemwoyo, asi zvakawanikwa zvinoramba zvisina kujeka ().

Inononoka Macular Degeneration

Macular degeneration chirwere chakajairika cheziso uye chimwe chezvikonzero zvinotungamira zvekurasikirwa kwemaonero kutenderera pasirese ().

Zinc inowedzera inowanzo shandiswa kudzikisira kufambira mberi kwezera rine chekuita nezera macular degeneration (AMD) uye kubatsira kudzivirira pakurasikirwa nekuona uye kupofomara.

Imwe ongororo muvanhu makumi manomwe nevaviri vane AMD yakaratidza kuti kutora 50 mg yeZinc sulfate zuva nezuva kwemwedzi mitatu kwakadzora kufambira mberi kwechirwere ().

Saizvozvowo, kumwe kuongorora kwe gumi kwakaburitsa kuti kuwedzera nezinc kwaive kushanda mukuderedza njodzi yekufambira mberi kune yakakwira macular degeneration ().

Nekudaro, zvimwe zvidzidzo mukuwongorora zvakaratidza kuti zinc inowedzera yega inogona kusaburitsa kukosha kwekuona uye inofanirwa kuwiriraniswa nedzimwe nzira dzekurapa kuti vawedzere mhedzisiro ().

Wepamusoro Bhenefiti yeZinc

Zinc inogona kudzikisira iyo nguva yezviratidzo zvinotonhora, tsigira shuga yeropa kudzora, inovandudza yakanyanya uye inorwadza acne, inoderedza chirwere chemoyo, uye inononoka kufambira mberi kwekuora kwemacular.

Chipimo chemushonga

Yakawanda sei zinc yaunofanira kutora pazuva inoenderana nerudzi, sezvo imwe neimwe yekuwedzera ine huwandu hwakasiyana hwesimbi yezvinhu.

Semuenzaniso, zinc sulphate ine zvikamu zvinosvika makumi maviri nezvitatu kubva muzana zve zinc, saka 220 mg ye zinc sulphate inogona kuenzana neinosvika 50 mg ye zinc (27).

Mari iyi inowanzo kuverengerwa pane zvakanyorwa zvekuwedzera kwako, zvichiita kuti zvive nyore kuona kuti ingani yaunofanira kutora kuzadzisa zvaunoda zuva nezuva.

Kune vanhu vakuru, iyo inokurudzirwa zuva nezuva muyero unowanzo kuve 15-30 mg ye elemental zinc (,).

Dosi yepamusoro yakashandiswa pakurapa mamwe mamiriro, kusanganisira acne, manyoka, uye hutachiona hwekufema.

Nekudaro, nekuda kwemhedzisiro yemhedzisiro inosanganisirwa neyakawandisa zinc yekushandisa, zviri nani kuti usapfuure muganho wepamusoro we40 mg pazuva - kunze kwekunge uchitarisirwa nachiremba (27).

Kusiyana zinc zvinowedzera zvine kusiyanisa kwakasiyana kwe elemental zinc. Muyero wakakurudzirwa wezvekuwedzera zuva nezuva ndeye 15-30 mg.

Kudzivirirwa uye Nezvakakomba Mhedzisiro

Kana ikashandiswa sekurairwa, zinc inowedzera inogona kuve yakachengeteka uye inoshanda nzira yekuwedzera yako zinc yekudyiwa uye kugadzirisa akawanda akati wandei hutano hwako.

Nekudaro, ivo vakave vachisanganiswa nemhedzisiro mhedzisiro, inosanganisira kuda kurutsa, kurutsa, manyoka, uye kurwadziwa nemudumbu (29,).

Kupfuura 40 mg pazuva rezvinhu zvekutanga zingi kunogona kukonzera flu-kunge zviratidzo, senge fivha, kukosora, kurwadziwa nemusoro, uye kupera simba ().

Zinc inogona zvakare kupindira nekugona kwemuviri wako kutora mhangura, zvingangotungamira mukushomeka kweiyi kiyi mamineral nekufamba kwenguva ().

Uyezve, zinc zvinowedzera zvakaratidzwa kupindira nekudyiwa kwemamwe maantibhakitiriya, zvichideredza kushanda kwavo kana zvikatorwa panguva imwe chete (27).

Kuti udzikise njodzi yako yemhedzisiro, namatira padanho rakakurudzirwa uye dzivisa kupfuura inopfuura muganho wepamusoro we40 mg pazuva - kunze kwekunge uchitarisirwa nachiremba.

Kana iwe ukawana chero zvakashata mhedzisiro mushure mekutora zinc zvinowedzera, deredza dosi yako uye funga kubvunza neyako nyanzvi yehutano kana zviratidzo zvikaramba zvichidaro.

Zinc inogona kukonzeresa mhedzisiro, kusanganisira nyaya dzekugaya uye furu-kunge zviratidzo. Inogona zvakare kukanganisa kupinza kwemhangura uye kudzikamisa kushanda kwemamwe maantibayoti.

Icho Chinokosha

Zinc chinhu chicherwa chakakosha kune zvakawanda zvehutano.

Kuwedzeredza ne15-30 mg yeiyo elemental zinc zuva nezuva kunogona kusimudzira hutachiona, huwandu hweshuga yeropa, uye ziso, moyo, uye hutano hweganda. Ive neshuwa yekusapfuura iyo yepamusoro muganho we40 mg.

Zinc's mhedzisiro inosanganisira nyaya dzekugaya, zviratidzo zvakaita sefuru, uye kuderedzwa kwekutorwa kwemhangura uye kushanda kwemishonga inorwisa mabhakitiriya.

Zinc inowedzera inowanika zvakanyanya online, kuchitoro chako chemunharaunda, kana chemishonga.

Uyezve, kana iwe uchida kuyedza uye kuwedzera yako zinc yekudya kuburikidza nedhayeti yako, zvekudya zvakawanda zvakapfuma mune ino mineral, senge nzungu, mhodzi, nyemba, nyama, hove dzegungwa, uye mukaka.