Zinc is microelement iyo inobata mukati mehupenyu hwose hwehupenyu hwemuviri. Iko kunokonzerwa nekinc pane hutano hwedu uye hutano hutanga nemasero emagetsi, ndicho chikonzero kushandiswa kwezvokudya zvakanyanya muzinc kunokosha zvakanyanya panguva yekukura kwekubryonic, uyewo muhuduku, apo masero ari kuparadzanisa zvakasimba. Kukutarira kwako tinopa kupa ruzivo pamwe chete nemabasa makuru uye anokosha anoita zinc mumuviri wedu, uye ramba uchinge uchinge uchinge uchinge uine mhando yezvinyorwa zvezinc muzvokudya.
Kubatsira uye mabasa
Chokutanga, zinc inokonzerwa nemusana weropa. Zinc inobatanidzwa mukugadzirisa uye kupera kwemaproteni ose, makhahydrates uye mafuta. Marudzi anopfuura mazana matatu emapurotini anoshandisa iyo sechimwe chinhu chakakosha pakuvakwa kwakaoma amino acid. Kuvonga zinc, T-lymphocytes inogadzirwa, uyewo mahomoni - zvakare mapuroteni.
Zinc inobatanidzwa mukubatanidza kweDNA, kukura uye kupatsanurwa kwemajeri. Izvo zinc inowanikwa muropa zvinoenderana nebasa rekubereka, uye zinc inonyanya kukosha kune vakomana vechidiki, nokuti munguva ino iyo kukura kwepermatozoa inotanga. Nekushaya simba kwezinc, kushandiswa kwepermatozoa hakugone kuitika, kana kuti spermatozoa inobatsira haizogadziri.
Kana paine kushaikwa kweZinc panguva yekuzvitakura, pangava nekusawirirana mukugadzirwa kwemucheche, kuora mwoyo uye kuberekwa kwemwana akafa.
Kushaikwa kweZinc kunoratidzirwa nevhudzi kurasikirwa, kupofu kwekuku, kukanganisa kwevira uye kunhuwa, kunonoka kukura nekuporesa mavanga, nekushaya nzara.
Dosage
Muviri wedu unogara uine 1-4 magamu eZinc, akawanda acho mumapfupa nemisumbu. Zuva rimwe nerimwe zvinoda zinc rinobva 12 kusvika ku 50 mg, zvechokwadi, zvinoenderana nezera uye zvepabonde. Somuenzaniso, panguva yekuzvitakura uye lactation, kuwedzerwa kwezinc inofanira kuwedzerwa, uye kuwedzerwa kuwedzerwa kune varume kubva pamakore makumi mashanu kuti varege kurwara nguva dzose - prostate adenoma.
Zinc uye doro
Kazhinji, chinokonzerwa nekushaikwa kweZinc kungasave kusipo kwekudya kwedu, asi kuwanikwa kwezvinhu zvinopikisana, izvo doro rinoshandawo. Nenguva dzose kunwa doro, izvo zvinowanikwa newaini zvinodonha zvakanyanya. Chikonzero ndechekuti zinc inobatanidzwa mukushandiswa kwedoro, izvo zvinoreva kuti zvese zvedu zvatinoshandisa zvinoshandiswa pakurega doro. Uyewo hukama uhwu hunoshanda mune zvakasiyana-siyana - nehuwandu hwehuwandu hweZinc muzvokudya zvezuva nezuva, vechidiki vanowedzera kukanganisa kudhakwa kwevana.
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Iye zvino, kwauri, chinhu chinokosha pane izvo zvinowanikwa zvine zinc.
Zinc inowanikwa zvose mumiti yemichero uye mumiti yemhuka yakabva. Kubata ndeyekudya kwezvirimwa, inodyiwa nechetatu chete, iyo inonyanya kukosha kuti uve nehanya nevashambadziri.
Zinc inonyanya kunakirwa pamwe chete ne calcium. Saka, tinotarisa mukaka, kamuki, tese uye cottage cheese. Zvisinei, nezvose zvakakosha zvekubatanidzwa, hapana chinhu chinogona kupfurikidza nehuwandu hweZinc mune zvigadzirwa zvinobva kunzvimbo yakadzika. Chinhu chokutanga kutumidzwa ndeye oysters.
Kana tichitaura pamusoro pekudya, ndiyo nyama yenzombe, gwayana, uye kunyanya chiropa chekudya. Zinc inowanikwawo muzviyo - buckwheat, rice, gorosi, oats, kunyanya zinc bran uye mbeu (pumpkin, linseed, sunflower). Iwe unofanirwawo kubhadhara nyemba - chibage, peas, lentils, nyemba , cocoa, mapeji.
Zinc fungi uye mimwe miriwo yakafuma. Bheri mbiriso inogona kuwedzerwa pane kudya kwako kuti urambe zinc level.