Nthaka mu zakudya

Zinc ndi mchere wofunikira womwe anthu amafunika kukhala athanzi. Mwa mchere wotsalira, chinthu ichi chimakhala chachiwiri pokhapokha ndikachitsulo m'thupi mwake.

Nthaka imapezeka m'maselo mthupi lonse. Ndikofunikira kuti chitetezo cha mthupi chiteteze bwino. Imathandizira pakugawana kwama cell, kukula kwama cell, kuchiritsa mabala, komanso kuwonongeka kwa chakudya.

Nthaka imafunikanso pamaganizidwe a kununkhiza ndi kulawa. Pakati pa mimba, khanda, ndi ubwana thupi limafunikira zinc kuti likule ndikukula bwino. Nthaka imathandizanso kuti insulin ichitike.

Zambiri kuchokera pakuwunika kwa akatswiri pazowonjezera za zinc zidawonetsa kuti:

• Mukamwedwa kwa miyezi yosachepera 5, zinc ingachepetse chiopsezo chanu chodwala chimfine.
• Kuyamba kumwa zowonjezera mavitamini mkati mwa maola 24 zizindikiro zozizira zikayamba zimatha kuchepetsa kutalika kwa zizindikirazo ndikupangitsa kuti zizindikilozo zisakule kwambiri. Komabe, zowonjezera kupitilira RDA sizikulimbikitsidwa panthawiyi.

Mapuloteni anyama ndi gwero labwino la zinc. Ng'ombe, nkhumba, ndi mwanawankhosa zimakhala ndi zinc zambiri kuposa nsomba. Nyama yakuda ya nkhuku imakhala ndi zinc yambiri kuposa nyama yopepuka.

Zina mwa zinthu zabwino zopangira nthaka ndi mtedza, mbewu zonse, nyemba, ndi yisiti.

Zipatso ndi ndiwo zamasamba sizabwino kwenikweni, chifukwa nthaka mu mapuloteni azitsamba sichipezeka kuti igwiritsidwe ntchito ndi thupi monga zinc yochokera ku mapuloteni a nyama. Chifukwa chake, zakudya zopanda mapuloteni komanso zakudya zamasamba zimakhala zochepa mu zinc.

Nthaka imapezeka mu ma multivitamin ndi mchere wambiri. Zowonjezera izi zimakhala ndi zinc gluconate, zinc sulphate, kapena zinc acetate. Sizikudziwika ngati mawonekedwe amodzi ali bwino kuposa enawo.

Zinc imapezekanso m'mankhwala ena osagulitsika, monga lozenges wozizira, opopera mphuno, ndi ma gels amphuno.

Zizindikiro zakusowa kwa zinc zimaphatikizapo:

• Matenda pafupipafupi
• Hypogonadism mwa amuna
• Kutaya tsitsi
• Kulakalaka kudya
• Mavuto ndi tanthauzo la kukoma
• Mavuto ndi kununkhiza
• Zilonda za khungu
• Kukula pang'onopang'ono
• Kuvuta kuwona mumdima
• Mabala omwe amatenga nthawi yayitali kuti apole

Mavitamini omwe amatengedwa ochulukirapo amatha kuyambitsa kutsekula m'mimba, kupweteka kwam'mimba, ndikusanza. Zizindikirozi nthawi zambiri zimawoneka mkati mwa 3 mpaka 10 maola kumeza zowonjezera. Zizindikiro zimatha patangopita nthawi yochepa atasiya kugwiritsa ntchito ma supplements. Kudyetsa zinc mopitirira muyeso kumatha kubweretsa kusowa kwa mkuwa kapena chitsulo.

Anthu omwe amagwiritsa ntchito mankhwala opopera m'mphuno ndi ma gels omwe ali ndi zinc atha kukhala ndi zovuta zina, monga kutaya kununkhiza.

ZOKHUDZA ZOLEMBEDWA

Mlingo wa zinc, komanso zakudya zina, amaperekedwa mu Dietary Reference Intakes (DRIs) yopangidwa ndi Food and Nutrition Board ku Institute of Medicine. DRI ndi nthawi yolembera omwe amagwiritsidwa ntchito pokonza ndikuwunika michere ya anthu athanzi. Izi, zomwe zimasiyana zaka komanso kugonana, zimaphatikizapo:

• Analimbikitsa Dietary Allowance (RDA) - Kuchuluka kwa chakudya tsiku lililonse chomwe chimakwaniritsa zosowa za anthu pafupifupi onse (97% mpaka 98%). RDA ndiyeso yolowerera potengera umboni wa kafukufuku wasayansi.
• Kuyika Kokwanira (AI) - Mulingo uwu umakhazikitsidwa pomwe palibe umboni wokwanira wofufuza zasayansi wopanga RDA. Imaikidwa pamlingo womwe umaganiziridwa kuti umapatsa thanzi chakudya chokwanira.

Kulowetsa Zakudya Zakudya Zinc:

Makanda (AI)

• 0 mpaka miyezi 6: 2 mg / tsiku

Ana ndi makanda (RDA)

• Miyezi 7 mpaka 12: 3 mg / tsiku
• 1 mpaka 3 zaka: 3 mg / tsiku
• Zaka 4 mpaka 8: 5 mg / tsiku
• Zaka 9 mpaka 13: 8 mg / tsiku

Achinyamata ndi Akuluakulu (RDA)

• Amuna, azaka 14 ndi kupitirira: 11 mg / tsiku
• Amayi, azaka 14 mpaka 18: 9 mg / tsiku
• Akazi, azaka 19 ndi kupitirira: 8 mg / tsiku
• Amayi apakati, azaka 19 ndi kupitilira: 11 mg / tsiku (zaka 14 mpaka 18: 12 mg / tsiku)
• Amayi oyamwa, azaka 19 ndi kupitilira: 12 mg / tsiku (zaka 14 mpaka 18: 13 mg / tsiku)

Njira yabwino yopezera mavitamini ndi michere tsiku lililonse ndikudya chakudya chamagulu omwe mumakhala zakudya zosiyanasiyana.

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.

Singh M, Das RR. Nthaka ya chimfine. Dongosolo La Cochrane Syst Rev. 2013; (6): CD001364. PMID: 23775705 www.ncbi.nlm.nih.gov/pubmed/23775705.