Yintoni olunoluncedo nalapho zinc eziqulathwe?

Umzimba womntu yinkqubo entsonkothileyo kakhulu kwaye multi-umsebenzi ukuze umsebenzi eqhelekileyo kuzo iivithamini eziyimfuneko kunye neetyuwa. Abantu abaninzi badla bayazibuza apho zinc eziqulathwe. Apho iimveliso uyisondeze icandelo ezibalulekileyo, uya kufunda kweli nqaku.

zinc njani luncedo?

Kuyimfuneko ukuba umzimba womntu, ngokuba yenye yeendawo zokuthundeza cell yokuvuselela. Malunga ne-98% yemali iyonke ye element mkhondo uqulathwe phakathi kwiiseli ngokwabo-2% kuphela - kule serum. Kwakhona xi minor zinc langoku kwiretina yamehlo, iinwele, ulusu, izintso, isibindi, ithambo kunye kwezihlunu. Ngoko ke, umzimba womntu kufuneka wemvula rhoqo candelo engumbeko.

Abo Andazi, oluqulathe zinc, ngokuqinisekileyo uya kuba umdla, yena ebandakanyekileyo ezininzi kwiinkqubo kwemichiza, ezizezi:

• Kukukhawuleziswa yethishyu kutsha.
• Xa Yindibanisela testosterone.
• Abahlele bone.
• Xa Yindibanisela hormone sokukhula insulin.
• Xa ekubunjweni apparatus yemfuza.
• Kwiinkqubo ukuqinisekisa umsebenzi kwengqondo eqhelekileyo.

Ngaphezu koko, kuyimfuneko ukuba ummiselo komsebenzi bokuphefumla hematopoietic na. Le isiqalelo wokulanda inxaxheba kuphuhliso nucleic, isitatshi, amafutha kunye neeproteni. Le ezifunekayo unikezelo ngokupheleleyo lezikhonkwane, iinwele nolusu.

Yintoni ebangela le ngxaki kwezakha?

Abo banomdla, oluqulathe zinc, kuya kuba luncedo ukwazi ukuba yintoni na igcwele ukuswela yayo. Ukunqongophala kulo mbandela ubaluleke ngokukhawuleza kakhulu echaphazela imo yonke eziphilayo. Okokuqala, ukuba unesifo iinkqubo ekuzaleni kunye nezifo. Ngaphezu koko, kwezi zigulane ephawulwe ngamazwe lenkqubo wokuphilisa nxeba. Xa abantwana, zinc ngxaki kunokubangela inhibition yokukhula kunye ukufikisa.

Ngokutsho izazinzulu, lwesi sakhi chaza kubamba wokwaluphala. Ngenxa yoko, ukungabikho oko kunokubangela ukuba lisasazwe. Ngoko ke, abasetyhini bacetyiswa ukuba esweni intsalela le nto. Iziphumo eziphambili ezibi zinc intswelo bangathathelwa ingqalelo:

• Ukwanda kwamazinga cholesterol.
• Amaqhakuva, nezikhonkwane krobo.
• inxeba ukuphiliswa Poor.
• Ubudlolo kwakunye induku.
• Ukulahleka emnyama, ivumba kunye nemvakalo ukushukumisa.
• Ucaphuka kunye nokulahlekelwa memory.

Kwakhona, abantu abafunyaniswe ngokunqongophala eli candelo, kukho zineengxaki ilahleko iinwele, ukwanda susceptibility zizifo kunye malabsorption iivithamini kubalulekile. Enye iimpawu ezininzi umxhelo lwangaphandle ye zinc intswelo na imbonakalo amatshatshazi amhlophe kwi isikhonkwane nembasa.

banikwe mihla le

Abo banomdla, oluqulathe zinc, kufuneka baqonde ukuba bonke umlinganiselo eziyimfuneko. Kubalulekile ukuba ingagqithi imfuneko nsuku lwesi sakhi, ekubeni neCAPS yingozi elingekho ngaphantsi kwe engxakini. Abantwana abangaphantsi kweminyaka emithathu kwanele ukuba milligrams amathathu ngosuku. Umntwana ezine - iminyaka esibhozo kufuneka milligrams ukuya ezintlanu ngosuku, kwaye ukusuka kwiminyaka esithoba ukuya elishumi Kucetyiswa ukuba ukusela malunga ezisibhozo milligrams ye zinc.

abasetyhini abadala kufuneka afumane ukuya milligrams ezilishumi zinc imini, amadoda nganye - up to elinesihlanu. Xa mame kunyusa imfuno ngenxa kwezimbiwa. Kufuneka ezilishumi elinethoba milligrams.

Yeyiphi iqulethe zinc? Zeziphi izinto?

Olu luhlu ebanzi kakhulu. Kweli nqaku siza kuxubusha iimveliso zokutya ziqhelekileyo nezifikelelekayo eziqulathe le nto.

Enye imithombo liphambili zinc zithathwa ukuba babe neenkozo zepistasi, nembewu. Bangakwazi kongezwa salads okanye ukusetyenziswa nje magqabi. Ingakumbi luncedo kule nkalo, neenkozo pine, sesame, peanuts, imbewu kajongilanga kunye ithanga.

Rich kule chicken iintliziyo kwezakha, eTurkey, yemvu ulwimi zenyama. Iimveliso inyama okunamafutha ziqulathe zinc encinci.

Kwakhona kukuninzi ngayo ekhoyo kwi iqanda sac, igwele kunye nomgubo, isidlo. Bazizityebi kunye legumes. Abo banomdla, oluqulathe zinc, umntu ayinakukukhathaza ukwazi ukuba kukhona iintlanzi. Ingakumbi eninzi kuwo salmon, tuna kunye sardines.

Kuhle ukwazi

Ndakuqonda, oluqulathe nezinki kunye selenium, kuyimfuneko ukuba ukubalula bokuqonda ezimbalwa. Ngenxa yoko, xa amathamo kunene 150 mg ngosuku, loo nto iya iba ityhefu. Abantu abafunyaniswe iingxaki isisu, kufuneka zinc ngakumbi. SeTyuwa, iswekile, caffeine kunye notywala igalelo ekususweni lwesi sakhi komzimba womntu. Kwakhona kwi digestibility yayo kakubi ingqalelo iimveliso zobisi.

Kuba nokufunxwa engcono ye zinc nga iyantluko ukutya ukutya protein, kuquka neenkozo zepistasi, imidumba. Malunga umsebenzi ofanayo lwenziwa yi iimveliso zesoy inegwele kunye baking powder esetyenziswa kwinkqubo baking isonka.