Zinc ekudleni

I-Zinc ingumbiwa wamaminerali obalulekile okudingeka ukuthi abantu bahlale bephilile. Kumaminerali wokulandela ngomkhondo, le nto ingeyesibili kuphela eku-ayini ekugxileni kwayo emzimbeni.

I-Zinc itholakala kumaseli emzimbeni wonke. Kuyadingeka ukuze uhlelo lomzimba lokuzivikela (amasosha omzimba) lusebenze kahle. Idlala indima ekuhlukaneni kwamaseli, ukukhula kwamaseli, ukuphulukiswa kwamanxeba, nokonakala kwama-carbohydrate.

I-Zinc nayo iyadingeka ngezinzwa zephunga nokunambitha. Ngesikhathi sokukhulelwa, ebuntwaneni, nasebuntwaneni umzimba udinga i-zinc ukuze ikhule futhi ikhule kahle. I-Zinc futhi ithuthukisa isenzo se-insulin.

Imininingwane evela ekubuyekezweni kwesazi ngezithako ze-zinc ikhombise ukuthi:

• Uma ithathwa okungenani izinyanga ezinhlanu, i-zinc inganciphisa ubungozi bokugula ngumkhuhlane ovamile.
• Ukuqala ukuthatha izithako ze-zinc kungakapheli amahora angama-24 ngemuva kokuqala kwezimpawu ezibandayo kunganciphisa ukuthi izimpawu zihlala isikhathi esingakanani futhi zenze izimpawu zibe nzima kakhulu. Kodwa-ke, ukwesekwa okungaphezu kwe-RDA akunconywa ngalesi sikhathi.

Amaprotheni ezilwane awumthombo omuhle we-zinc. Inkomo, ingulube newundlu liqukethe i-zinc eningi kunezinhlanzi. Inyama emnyama yenkukhu ine-zinc eningi kunenyama elula.

Eminye imithombo emihle ye-zinc amantongomane, okusanhlamvu okuphelele, imidumba nemvubelo.

Izithelo nemifino akuyona imithombo emihle, ngoba i-zinc kumaphrotheni ezitshalo ayitholakali ukuthi isetshenziswe ngumzimba njenge-zinc evela kumaprotheni ezilwane. Ngakho-ke, ukudla okunama-protein amancane kanye nokudla kwemifino kuvame ukuba ne-zinc encane.

I-Zinc isezithombeni eziningi ze-multivitamin nezamaminerali. Lezi zithasiselo zingaqukatha i-zinc gluconate, i-zinc sulfate, noma i-zinc acetate. Akucaci ukuthi ngabe ifomu elilodwa lingcono kunezinye.

I-Zinc ibuye itholakale kweminye imishanguzo etafuleni, njengama-lozenges abandayo, izifutho zamakhala, nama-gel acinene.

Izimpawu zokushoda kwe-zinc zifaka:

• Ukutheleleka njalo
• Hypogonadism kwabesilisa
• Ukulahleka kwezinwele
• Ukudla okungekuhle
• Izinkinga ngomqondo wokunambitha
• Izinkinga ngomuzwa wokuhogela
• Izilonda zesikhumba
• Ukukhula kancane
• Inkinga yokubona ebumnyameni
• Amanxeba athatha isikhathi eside ukuphola

Izithako ze-zinc ezithathwe ngobuningi zingadala uhudo, amajaqamba esiswini, nokuhlanza. Lezi zimpawu zivame ukuvela kungakapheli amahora amathathu kuya kwayishumi wokugwinya izithasiselo. Izimpawu ziyaphela esikhathini esifushane ngemuva kokumisa izithasiselo. Ukudla ngokweqile kwe-zinc kungaholela ekusweleni kwethusi noma i-iron.

Abantu abasebenzisa izifutho zamakhala kanye nama-gel aqukethe i-zinc bangaba nemiphumela emibi, njengokulahlekelwa umuzwa wokuhogela.

UKUFAKA IZIKHOMBISI

Imithamo ye-zinc, kanye nezinye izakhamzimba, inikezwa kwi-Dietary Reference Intakes (i-DRIs) eyenziwe yiFood and Nutrition Board e-Institute of Medicine. I-DRI yigama lesethi yezithenjwa ezisetshenziswayo ukuhlela nokuhlola ukutholwa komsoco kwabantu abaphilile. Lawa magugu, ahluka ngokweminyaka nobulili, afaka:

• I-Dietary Allowance Enconyiwe (i-RDA) - Izinga lokudla nsuku zonke elanele ukuhlangabezana nezidingo zomsoco zabantu abacishe babe ngama-97% kuya kuma-98%. I-RDA iyizinga lokudla elincike ebufakazini besayensi.
• Ukudla okwanele (AI) - Leli zinga liyasungulwa lapho bungekho ubufakazi obanele bocwaningo lwesayensi ukwenza i-RDA. Isethwe ezingeni okucatshangwa ukuthi liqinisekisa ukondleka okwanele.

Ukufakwa Kwezikhombo Zezokudla Zinc:

Izinsana (AI)

• Izinyanga ezingu-0 kuya kwezingu-6: 2 mg / ngosuku

Izingane nezinsana (RDA)

• Izinyanga eziyi-7 kuya kwezingu-12: 3 mg / ngosuku
• Iminyaka eyi-1 kuye kwengu-3: 3 mg / ngosuku
• Iminyaka emi-4 kuya kwengu-8: 5 mg / ngosuku
• Iminyaka eyi-9 kuye kwengu-13: 8 mg / ngosuku

Intsha Nabantu Abadala (RDA)

• Abesilisa, abaneminyaka engu-14 nangaphezulu: 11 mg / ngosuku
• Abesifazane, abaneminyaka engu-14 kuya ku-18: 9 mg / ngosuku
• Abesifazane, abaneminyaka engu-19 nangaphezulu: 8 mg / ngosuku
• Abesifazane abakhulelwe, abaneminyaka engu-19 nangaphezulu: 11 mg / ngosuku (iminyaka eyi-14 kuye kwengu-18: 12 mg / ngosuku)
• Abesifazane abancelisayo, abaneminyaka engu-19 nangaphezulu: 12 mg / ngosuku (iminyaka eyi-14 kuye kwengu-18: 13 mg / ngosuku)

Indlela engcono yokuthola imfuneko yansuku zonke yamavithamini namaminerali abalulekile ukudla ukudla okunomsoco okuqukethe izinhlobo ezahlukene zokudla.

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

USalwen MJ. Amavithamini nezinto ezilandelwayo. Ku: McPherson RA, Pincus MR, abahleli. UHenry’s Clinical Diagnosis and Management by Laboratory Methods. Umhla ka-23. ISt Louis, MO: Elsevier; 2017: isahluko 26.

USingh M, uDas RR. Zinc yomkhuhlane ovamile. Isikhungo sedatha yeCochrane Rev. 2013; (6): CD001364. I-PMID: 23775705 www.ncbi.nlm.nih.gov/pubmed/23775705.