Momwe Mungaperekere
Zinc ndi mchere wofunikira womwe ukufunikira kukula ndi chitetezo cha m'thupi. Zimaphatikizapo kupanga mapuloteni, DNA kaphatikizidwe, ndi kugawa magawo. Zinc ndiyenso ndi mavitamini ambiri omwe amagwira ntchito zosiyanasiyana mmagulu ndipo ndi ofunikira kuti azikhala ndi fungo komanso kukoma.
Nyuzipepala ya National Academy of Sciences, Engineering ndi Medicine, Health and Medicine Division yakhazikitsa zakudya zowonjezera zakudya (DRIs) za zinc malinga ndi zaka.
Zolemba Zowonjezera Zakudya
Zaka 1 mpaka 3: 7.0 milligrams pa tsiku
Zaka 4 mpaka 8: 12 milligrams pa tsiku
Zaka 9 mpaka 13: 23 milligrams pa tsiku
Zaka 14 mpaka 18: miligramu 34 pa tsiku
19+ zaka: 40 milligrams pa tsiku
Zakamini Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zambiri Oyster ndi okwera kwambiri mu zinc. Mitedza, mtedza, mbewu zonse ndi mkaka zili ndi zinki. Thupi lanu liribe malo osungirako zinc, kotero muyenera kudya zakudya zomwe zili ndi zinki tsiku lililonse.
Alimi, amayi omwe ali ndi pakati kapena omwe akuyamwitsa, zidakwa ndi anthu omwe ali ndi vuto la kugaya zikhoza kupindula ndi kudya zakudya zopangidwa ndi zinc kapena kutenga zakudya zina (kambiranani ndi dokotala poyamba). Zinc toxicity ndizotheka ngati mutenga zinc kwambiri ngati chakudya chowonjezera.
Zizindikiro Zowonjezera Zinc
Kulephera kwa Zinc kungayambitse kusowa kwa njala, kuwonongeka kwa chitetezo cha mthupi komanso kutakula pang'ono.
Kutaya kwakukulu kungayambitse vuto la tsitsi, maso ndi khungu, kutsegula m'mimba, kutaya thupi, ndi hypogonadism komanso kusowa mphamvu kwa amuna.Chulukidwe chikhoza kukhala chifukwa cha kusowa kwa zinki pakudya kapena mavuto
Anthu omwe ali ndi matenda opatsirana otupa (IBD) kapena mitundu ina ya opaleshoni ya m'mimba angakhale ndi vuto lokulitsa zinki.
Azimayi amakhala ndi chiopsezo chachikulu chifukwa mwanayo amafunika kuchuluka. Alimi amafunikira zinc yochuluka chifukwa zowonjezera zitsamba zazitsulo zimakhalanso ndi zomera zambiri, zomwe zimachepetsera mphamvu.
Kulephera sikofala m'mayiko otukuka, ndipo sikupezeka kawirikawiri kwa ana ndi achinyamata. Kulephera kwa Zinc nthawi zambiri kumakhala kovuta kuzindikira kuti kuchuluka kwa zinki mu seramu (gawo la magazi omwe amayesedwa) sichiyimira ndalama zomwe zimapezeka m'maselo.
Zinc Toxicity
Kutenga zinc kwambiri monga chowonjezera nthawi imodzi kungayambitse kunyowa, kusanza, ziphuphu, kutsegula m'mimba, ndi kumutu. Kutenga megadoses ya zitsamba tsiku ndi tsiku kungayambitse mkuwa ndi chitsulo , kuwononga chitetezo cha mthupi ndi kuchepetsa kuchuluka kwa HDL cholesterol. Zinc zowonjezereka zingagwirizanenso ndi mankhwala ena.
Nyuzipepala ya National Academy of Sciences, Engineering ndi Medicine, Health and Medicine Division inayambitsa kudya kwapamwamba kwa tsiku ndi tsiku (UL) kwa mavitamini ndi mchere. UL ndi mlingo wamtundu umene mungatenge tsiku lililonse (kuchokera ku zakudya zonse ndi zakudya zina) zomwe siziyenera kuyambitsa matenda alionse.
Kuthamanga Kwambiri Tsiku ndi Tsiku kwa Zinc
- Akuluakulu: 40 milligrams pa tsiku
- Achinyamata: 34 milligrams pa tsiku
- Ana a zaka zapakati pa 9 mpaka 13: 23 milligrams pa tsiku
- Ana a zaka zapakati pa 4 mpaka 8: 12 milligrams pa tsiku
- Ana a zaka 1 mpaka 3: 7 milligrams pa tsiku
- Ana a zaka zapakati pa 7 mpaka 12: 5 milligrams pa tsiku
- Makanda mpaka miyezi 6: mamiligalamu 4 pa tsiku
Zotsatira:
National Academy of Sciences, Engineering ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." Idafika pa March 16, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Eye Institute, National Institutes of Health. "Maphunziro a Zilonda Zokhudzana ndi Zakale - Zotsatira." Inapezeka pa March 16, 2016. http://www.nei.nih.gov/amd/.
Office of Food Supplements, National Institutes of Health. "Chakudya Chakudya Chakudya: Zinc." Idafika pa March 16, 2016. http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/.