Zinc ndi chinthu chofunikira kwambiri chomwe chimapezeka mu zakudya monga nyama, nsomba, mtedza, nyemba, ndi mbewu. Zinc imakhudzidwa ndi njira zofunikira za thupi monga machiritso, machiritso, chitetezo cha mthupi, kukula ndi chitukuko mu ubwana ndi mimba, komanso kutenga nawo mbali m'zinthu zochuluka za mavitamini.
Chifukwa cha zinki zimasungidwa m'thupi lonse, palibe njira yosavuta yodziwiritsira zinc ndi magazi kapena minofu.
Izi zimapangitsa kuti chiwerengero cha zinki chiwonongeke.
Chofunika kwambiri pa zokambiranazi, zinc zimathandiza thupi kupanga testosterone ya homoni. Kusadya zakumwa kosayenera kumatanthauza kutsika kwa testosterone, kukula kosavuta komanso kumangirira minofu , komanso kugonana kochepa.
Zinc Supplements for Bodybuilders ndi Mphamvu Othamanga
Zofunikira tsiku ndi tsiku za zinc si zazikulu: 11 milligrams za amuna ndi 8 milligrams kwa akazi, ndi zina zochepa panthawi yoyembekezera ndi lactation. Anthu ambiri amatha kudya zakudya zabwino. Komabe, magulu ena angafunike kusamalira kwambiri. Zamasamba ndi zophimba zimatha kukhala zosowa ndipo ena amanena kuti othamanga omwe amaphunzitsidwa mwakhama maola angapo tsiku lililonse amafunika zinc yambiri chifukwa ena ataya thukuta.
Ngakhale zili choncho, pali umboni wochepa wosonyeza kuti kutenga zinc kumaphatikizapo mochulukirapo kuposa kuchulukitsidwa kwa tsiku ndi tsiku kumawongolera kulimbitsa thupi kulikonse komwe kumagwira ntchito kapena masewera.
The Safety of Zinc Zowonjezera
Kutenga zincidenti zokwanira 40 milligrams tsiku ndi tsiku kuti abambo ndi amai sangakhale otetezeka kwa nthawi yaitali. Awa ndi malire apamwamba a chitetezo chokhazikitsidwa ndi akuluakulu a boma ambiri. Pa mlingo waukulu kwambiri, nthaka imatha kuyambitsa kutsekula m'mimba, kusanza, ndi ziphuphu. Pang'ono ndi pang'ono, zinki zingaletse mchere wina wofunikira monga mkuwa, ndipo cholesterol imakhudzidwa kwambiri, makamaka cholesterol, chabwino kwambiri.
Oyster ndi okwera kwambiri, makamaka m'madzi oipitsidwa. Mankhwala ena amodzi akhoza kukhala ndi milligrams 10 kapena kuposa.
Nkhani imodzi yosathetsedweratu ndi yakuti kumwa kwambiri kwazitsulo kungapangitse mavuto a ubodzo, kuphatikizapo matenda oopsa a khansa, kapena ngati zinc zowonjezereka zingakhale zopindulitsa malinga ndi zomwe akuluakulu ena amanena. Kulankhula mosamala kungatanthauze kuti muchepetse kudya kwazingwe.
Zinc zingasokonezenso mankhwala ena kuphatikizapo penicillamine ndi antibiotics, ndipo mankhwala ozunguza bongo amatha kuchepetsa zinc.
Pansi
Zonsezi, ngati mudya chakudya chamagulu ndi zakudya zambiri, simungathe kukhala ndi zinyalala. Ngakhale othamanga ndi ophunzitsa kulemera omwe nthawi zambiri amadya chakudya chochulukitsa ntchito zawo akhoza kukwaniritsa zofunikira zawo za zinc chifukwa cha chakudya chowonjezera (ndi zinc) zomwe amadya. Zamasamba ndi magulu ena omwe ali ndi zakudya zowonjezera angafunikire kusamalidwa kwambiri ndi kumwa kwawo.
Ngakhale zili choncho, ngati mutayesedwa kuti muwonjezeko, funsani dokotala wanu kapena musunge pamphepete mwa piritsi ya multivitamin yabwino.
Werengani zambiri za zinc ku National Institutes of Health Dietary Supplements site.
Zotsatira:
Koehler K, Parr MK, Geyer H, Mester J, Schänzer W. Serum testosterone ndi kutalika kwa mitsempha ya steroid hormone metabolites pambuyo poyendetsedwa ndi zinc Eur J Clinic Nutrition. 2007 Sep 19.
Moyad MA. Zinc kwa matenda a prostate ndi zinthu zina: umboni wawung'ono, zamtundu wambiri, komanso vuto lalikulu. Urol Nurs. 2004 Feb; 24 (1): 49-52. Onaninso.