I-Zinc ingenye yamaminerali wemvelo edingekayo kakhulu emzimbeni wethu, okubaluleke kakhulu kuwo wonke amangqamuzana omzimba wethu. Ukugxila okumele kubhekiswe kokuqukethwe kwe-zinc ngamavithamini kanye nezithako zokudla ezinganeni, njengoba kunomthelela ekukhuleni nasekuthuthukisweni kwezingane zasenkulisa kanye nentsha. Ngokwesilinganiso, isidingo somuntu salokhu kulandelana silinganiselwa ku-10 kuya ku-25 mg ngosuku, kodwa umthamo kufanele ukwandiswe ngesikhathi sokukhulelwa nokulahlwa, kanye nokuqeqeshwa ngokomzimba okwandayo, ukucindezeleka kwengqondo nokucindezeleka kwengqondo.
Imisebenzi ye-zinc emzimbeni
Ake sihlole ngokuningiliziwe ukuthi ubambe iqhaza ekuphileni kwethu kwansuku zonke. Ngakho, i-zinc:
- iqhaza ekwakheni nasekukhuleni kwamaseli;
- ikhuthaza ukuphulukiswa kwamanxeba nokushisa;
- inomunye wemisebenzi esemqoka yenqubo yokuthola umzimba kanye nokuhlanganiswa kwamaprotheni;
- ivuselela ukuzivikela;
- ususa amakhemikhali kanye ne-toxin emzimbeni;
- ikhuthaza ukukhipha amafutha kanye nama-carbohydrate;
- ithuthukisa inkumbulo;
- kuyadingeka empilweni yamazinyo;
- obhekene nempilo yamehlo, ikakhulukazi i-retina kanye ne-lens;
- ikhuthaza ukuthuthukiswa okuvamile nokusebenza kwezitho zokuzala ezinganeni nasebasha;
- kuthuthukisa isimo jikelele sesifo nge-rheumatism;
- kuyadingeka kwabesifazane abakhulelwe ukuthuthukiswa okwesikhashana kwe-fetus;
- ukuvikela kahle umdlavuza.
Imikhiqizo equkethe i-zinc
Uma ufuna ukuthuthukisa impilo yakho - i-zinc ngumngane wakho othembekile kule ndaba enzima. Amavithamini ne-zinc atholakala ekudleni okuhlomele ukudla kwakho. Futhi uma kungenjalo, cabanga ngesingeniso sabo.
Imikhiqizo ecebile ku-zinc:
- isinkwa sika-rye nesinkwa;
- okusanhlamvu (i-oatmeal, i-barley pearl, i-buckwheat, irayisi, i-millet);
- i-macaroni;
- ubhontshisi;
- imifino (corn, peas, ubhontshisi, amazambane, izaqathe, iklabishi, ubhontshisi, anyanisi, ugarlic, utamatisi, isitshalo seqanda, ikhukhamba, ithanga, isithombo, i-zucchini, i-pepper ebomvu, i-horseradish);
- imifino (i-dill, isaladi, i-sorrel, i- parsley );
- izithelo (ama-apula, amapheya, ama-apricot, amagilebhisi, ama-plums);
- amajikijolo (ikhabe, ama-blueberries, ama-cherries, i-gooseberries, ama-raspberries, ama-plums, ama-currants abomvu namnyama);
- amantongomane;
- ubisi;
- ushizi;
- ama-oysters kanye ne-crab meat;
- imbewu yamathanga;
- i-cocoa;
- i-soybean;
- yenkomo kanye nengulube;
- amaqanda inkukhu;
- inhlanzi emfuleni.
Ukubona ukuntuleka kwalesi samaminerali kungaba lula kakhulu. Udinga nje ukuqinisekisa ukuthi awunazo izimpawu ezinjalo.
Ukuntuleka kwezinhlamvu ze-zinc:
- ukukhula kancane ezinganeni;
- kamuva ubusuku;
- izinkinga nge-potency emadodeni;
- ukuphulukiswa kabi kwekhanda elimele;
- ukucasuka, ukucasula okuncane;
- izinkinga zememori;
- isiyezi;
- umsindo ezindlebeni;
- ukubeka amanothi;
- ukubonakala kwe-acne;
- ukulahlekelwa izinwele okukhulu;
- ukulahlekelwa kwesifiso;
- izipikili ezinzima;
- izindawo ezimhlophe ezisekelini ze-nail;
- ukuxhomeka kwezifo ezithathelwanayo njalo;
- i-cholesterol ephezulu egazini.
Lezi zinkinga zizokusiza ukuba uxazulule i-vitamin ekhethekile ecebile emaminerali, amavithamini aqukethe i-zinc ne-magnesium kanye nama-macro-microelements awusizo.
Futhi manje ngaphambi kwakho ukhetho lwevithamini complexes, okufanele lusekelwe. Ngakho, amavithamini ane magnesium ne-zinc:
- Antioxidants;
- Cinkite;
- Selizinc Plus;
- I-Vitrum;
- I-Centrum;
- Complivit;
- Ama-Alphabet;
- Oligovit;
- Ama-Multitab;
- Duovit.
Amavithamini aqukethe i-zinc ne-selenium kufanele akhethwe ngokucophelela, ngoba lezi zakhi ezimbili zihlukaniselana.
Kodwa-ke, ungasebenzisi kabi amavithamini e-zinc, ngoba ukunqwabelana kwawo kunemiphumela emibi kakhulu:
- izinwele ziba brittle, ukulahlekelwa kwabo kwanda;
- isicasuli;
- izipikili ezinemibala;
- ukuzivikela okubuthakathaka;
- ukuwohloka kwesibindi.