Kodi Zinc Zowonjezera Zabwino Ndi Zotani? Ubwino ndi Zambiri

Zamkati

• Mitundu ya Zinc Supplements
• Zopindulitsa
• Limbikitsani Ntchito Yathupi Yathupi
• Limbikitsani Kugwiritsa Ntchito Shuga wamagazi
• Zimathandiza Kulimbana ndi Ziphuphu
• Limbikitsani Thanzi La Mtima
• Imachedwetsa Kusintha Kwa Macular
• Mapindu Apamwamba a Zinc
• Mlingo
• Chitetezo ndi Zotsatira zoyipa
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zinc ndi micronutrient yofunikira yomwe imafunikira pafupifupi gawo lililonse la thanzi lanu.

Ndi chachiwiri kupatula chitsulo ngati mchere wochuluka kwambiri m'thupi lanu ().

Amapezeka m'njira zosiyanasiyana, zowonjezera ma zinc nthawi zambiri zimagwiritsidwa ntchito pochiza matenda osiyanasiyana.

Kafukufuku akuwonetsa kuti mcherewu ukhoza kulimbikitsa chitetezo cha mthupi, kukhazikika kwa magazi m'magazi, ndikuthandizira khungu, maso, ndi mtima wanu kukhala wathanzi.

Nkhaniyi ikuwunikanso mitundu, maubwino, mayankho amiyeso, ndi zotsatirapo zoyipa za zowonjezera mavitamini.

Mitundu ya Zinc Supplements

Posankha chowonjezera cha zinc, mudzawona kuti pali mitundu yambiri yosiyanasiyana.

Mitundu yosiyanasiyana ya zinc imakhudza thanzi m'njira zosiyanasiyana.

Nawa ochepa omwe mungapeze pamsika:

• Nthaka gluconate: Monga imodzi mwazofala kwambiri za zinc, zinc gluconate imagwiritsidwa ntchito ngati mankhwala ozizira, monga lozenges ndi opopera m'mphuno (2).
• Nthaka nthochi: Monga zinc gluconate, zinc acetate nthawi zambiri imawonjezeredwa kumazizira ozizira kuti achepetse zizindikilo ndikufulumizitsa kuchira ().
• Nthaka sulphate: Kuphatikiza pakuthandizira kupewa kuchepa kwa zinc, zinc sulfate yasonyezedwa kuti ichepetse kuuma kwa ziphuphu ().
• Nthaka picolinate: Kafukufuku wina akuwonetsa kuti thupi lanu limatha kuyamwa mawonekedwewa kuposa mitundu ina ya zinc, kuphatikiza zinc gluconate ndi zinc citrate ().
• Nthaka orotate: Fomuyi imakhala ndi orotic acid ndipo imodzi mwazinthu zambiri zanthizoni zowonjezera pamsika (6).
• Nthaka citrate: Kafukufuku wina adawonetsa kuti mtundu uwu wa zinc wothandizira umakhala wofanana ndi zinc gluconate koma uli ndi kulawa kochepa, kosangalatsa ().

Chifukwa ndi imodzi mwazincini zomwe zimapezeka kwambiri komanso zotsika mtengo, zinc gluconate ikhoza kukhala njira yabwino yothandizira kugulira zakudya zanu osaphwanya banki yanu.

Komabe, ngati mutha kuyika ndalama zochulukirapo, zinc picolinate itha kuyamwa bwino.

Ipezeka mu kapisozi, piritsi, ndi mawonekedwe a lozenge, pali zosankha zambiri kuti mupeze nthaka ya zinc tsiku lililonse - mosasamala mtundu womwe mungasankhe.

Komabe, kumbukirani kuti opopera m'mphuno okhala ndi zinc adalumikizidwa ndi kutayika kwa fungo ndipo ayenera kupewa (,).

Pali mitundu ingapo ya zinc yomwe imakhudza thanzi lanu m'njira zosiyanasiyana. Amapezeka kwambiri mu kapisozi, piritsi, ndi mawonekedwe a lozenge. Opopera nthaka okhala ndi nthaka ayenera kupewedwa.

Zopindulitsa

Zinc ndiyofunikira pazinthu zambiri zaumoyo ndipo imalumikizidwa ndi maubwino osiyanasiyana.

Limbikitsani Ntchito Yathupi Yathupi

Mankhwala ambiri ogulitsa ndi mankhwala achilengedwe amakhala ndi zinc chifukwa chotha kulimbikitsa chitetezo cha mthupi ndikuthana ndi kutupa.

Kuwunikanso kamodzi kwamaphunziro asanu ndi awiri kunawonetsa kuti zopangira ma zinc okhala ndi 80-92 mg ya zinc zitha kuchepetsa nthawi yozizira mpaka 33% ().

Zinc amathanso kukhala ngati antioxidant, kuthandiza kuchepetsa kutupa komanso kuteteza ku matenda osatha, monga matenda amtima, khansa, ndi matenda ashuga (,).

Kafukufuku wina mwa achikulire 50 adapeza kuti kutenga 45 mg ya zinc gluconate kwa chaka chimodzi kunachepetsa zizindikilo zingapo zotupa ndikuchepetsa kuchuluka kwa matenda ().

Limbikitsani Kugwiritsa Ntchito Shuga wamagazi

Nthaka imadziwika bwino chifukwa chazomwe zimathandizira pakuwongolera shuga wamagazi komanso kutulutsa kwa insulin. Insulini ndiye mahomoni omwe amayendetsa shuga kuchokera m'magazi anu kupita kumatumba anu ().

Kafukufuku wina akusonyeza kuti zinc ingathandize kuti shuga wamagazi azikhala wolimba komanso kuti thupi lanu likhale ndi insulin.

Ndemanga imodzi idatinso zowonjezera mavitamini zinali zothandiza kupititsa patsogolo magazi osakhalitsa komanso a nthawi yayitali pakuwongolera shuga kwa anthu omwe ali ndi matenda ashuga ().

Kafukufuku wina akuwonetsa kuti zinc ikhoza kuthandizira kuchepetsa kukana kwa insulin, komwe kumatha kupititsa patsogolo thupi lanu kugwiritsa ntchito insulini moyenera kuti mukhale ndi magwiridwe anthawi zonse a shuga m'magazi (,).

Zimathandiza Kulimbana ndi Ziphuphu

Zinc zowonjezerapo nthawi zambiri zimagwiritsidwa ntchito polimbikitsa thanzi la khungu ndikuchiritsa khungu monga acne ().

Zinc sulphate yawonetsedwa kuti ndi yothandiza kwambiri pakuchepetsa zizindikiritso zamatenda akulu ().

Kafukufuku wa miyezi itatu mwa anthu 332 adapeza kuti kutenga 30 mg ya zinc yoyambira - liwu lomwe limatanthawuza kuchuluka kwa zinki zomwe zimapezeka muzowonjezera - zinali zothandiza kuthana ndi ziphuphu zotupa ().

Zinc zowonjezeranso mavitamini nthawi zambiri zimakondedwa chifukwa cha njira zina zamankhwala chifukwa ndi zotsika mtengo, zothandiza, komanso zimakhudzana ndi zovuta zoyipa zochepa ().

Limbikitsani Thanzi La Mtima

Matenda amtima ndi vuto lalikulu, kuwerengera pafupifupi 33% ya anthu padziko lonse lapansi ().

Kafukufuku wina akuwonetsa kuti kumwa zinc kumatha kusintha zinthu zingapo zomwe zingayambitse matenda amtima komanso kumachepetsa milingo ya triglyceride ndi cholesterol.

Kuwunikanso kafukufuku 24 kwapeza kuti zowonjezera mavitamini zimathandizira kuchepa kwa cholesterol chonse cha "LDL" komanso "choyipa", komanso triglycerides yamagazi, yomwe ingathandize popewa matenda amtima ().

Kuphatikiza apo, kafukufuku m'modzi mwa azimayi achichepere 40 adawonetsa kuti kuchuluka kwa zinki kumalumikizidwa ndi kuthamanga kwa magazi kwa systolic (kuchuluka kwakukulu pakuwerenga) ().

Komabe, kafukufuku wofufuza zotsatira za zowonjezera pamagetsi ndizochepa ().

Kafukufuku wina akuwonetsa kuti nthaka yocheperako ya seramu imatha kukhala ndi chiopsezo chachikulu cha matenda amtima, koma zomwe zapezedwa sizikudziwika ().

Imachedwetsa Kusintha Kwa Macular

Kuwonongeka kwa ma macular ndimatenda wamba amaso ndipo chimodzi mwazomwe zimayambitsa kutayika kwamaso padziko lonse lapansi).

Zinc zowonjezerapo nthawi zambiri zimagwiritsidwa ntchito pochepetsa kukula kwa kuchepa kwa ma cell (AMD) ndikuthandizira kuteteza kutayika kwamaso ndi khungu.

Kafukufuku wina mwa anthu 72 omwe ali ndi AMD adawonetsa kuti kumwa 50 mg ya zinc sulfate tsiku lililonse kwa miyezi itatu kumachepetsa kukula kwa matendawa ().

Momwemonso, kuwunikanso kwina kwamaphunziro 10 kunanenanso kuti kuphatikiza ndi zinc kunali kothandiza pochepetsa chiwopsezo chakupita patsogolo pakukula kwa macular ().

Komabe, maphunziro ena awunikanso akuti zinc zowonjezera zokha sizingapangitse kusintha kwamasomphenya ndipo ziyenera kuphatikizidwa ndi njira zina zamankhwala kuti zikwaniritse zotsatira ().

Mapindu Apamwamba a Zinc

Zinc ingachepetse kutalika kwa kuzizira, kuthandizira kuwongolera shuga wamagazi, kusintha ziphuphu zamphamvu komanso zotupa, kuchepetsa chiwopsezo cha matenda amtima, ndikuchepetsa kuchepa kwa kuchepa kwa macular.

Mlingo

Kuchuluka kwa zinc zomwe muyenera kumwa patsiku kumadalira mtunduwo, chifukwa chowonjezera chilichonse chimakhala ndi zinc zosiyanasiyana.

Mwachitsanzo, zinc sulphate imakhala pafupifupi 23% ya elemental zinc, kotero 220 mg ya zinc sulphate ingafanane ndi 50 mg ya zinc (27).

Ndalamayi nthawi zambiri imalembedwa pamndandanda wa zowonjezera zanu, zomwe zimapangitsa kuti zikhale zosavuta kudziwa kuchuluka komwe muyenera kutenga kuti mukwaniritse zosowa zanu za tsiku ndi tsiku.

Kwa akuluakulu, mlingo woyenera wa tsiku ndi tsiku umakhala wa 15-30 mg wa zinki (,).

Mankhwala apamwamba akhala akugwiritsidwa ntchito pochiza matenda ena, kuphatikizapo ziphuphu, kutsegula m'mimba, ndi matenda opuma.

Komabe, chifukwa cha zovuta zomwe zingachitike chifukwa chogwiritsa ntchito zinc mopitirira muyeso, ndibwino kuti musapitirire malire apamwamba a 40 mg patsiku - pokhapokha mutayang'aniridwa ndi azachipatala (27).

Zinc zowonjezera mavitamini zimakhala ndi mitundu yosiyanasiyana ya zinc yoyambira. Mlingo woyenera wa zowonjezera tsiku ndi tsiku ndi 15-30 mg.

Chitetezo ndi Zotsatira zoyipa

Mukagwiritsidwa ntchito monga malangizo, zinc zowonjezerapo zitha kukhala njira yabwino komanso yothandiza kukulitsa kudya kwa zinc ndikusintha mbali zingapo zaumoyo wanu.

Komabe, adalumikizidwa ndi zovuta zoyipa, kuphatikiza nseru, kusanza, kutsegula m'mimba, ndi kupweteka m'mimba (29,).

Kupitilira 40 mg patsiku la zinc yoyambira kumatha kuyambitsa matenda ngati chimfine, monga malungo, kutsokomola, mutu, komanso kutopa ().

Nthaka imatha kusokonezanso kuthekera kwa thupi lanu kuyamwa mkuwa, zomwe zingayambitse kuchepa kwa mchere wofunikirawu pakapita nthawi ().

Kuphatikiza apo, zowonjezera mavitamini zawonetsedwa kuti zimasokoneza kuyamwa kwa maantibayotiki ena, kumachepetsa mphamvu yake ngati atamwa nthawi yomweyo (27).

Pochepetsa chiopsezo chanu chazovuta, tsatirani muyeso woyenera ndipo pewani kupitirira malire operewera a 40 mg patsiku - pokhapokha mutayang'aniridwa ndi azachipatala.

Ngati mukukumana ndi zovuta zilizonse mukalandira mankhwala a zinc, muchepetse kuchuluka kwanu ndipo lingalirani zaumoyo wanu ngati zizindikiritso zikupitilira.

Zinc zimatha kuyambitsa zovuta zina, kuphatikiza zovuta zam'mimba ndi zizindikilo zonga chimfine. Zitha kusokonezanso kuyamwa kwa mkuwa ndikuchepetsa mphamvu ya maantibayotiki ena.

Mfundo Yofunika Kwambiri

Zinc ndi mchere wofunikira pazinthu zambiri zaumoyo.

Kuphatikiza ndi 15-30 mg wa zinc woyambira tsiku lililonse kumatha kukonza chitetezo chamthupi, milingo ya shuga m'magazi, ndi diso, mtima, ndi khungu. Onetsetsani kuti musapitirire malire apamwamba a 40 mg.

Zotsatira za Zinc zimaphatikizapo mavuto am'mimba, zizindikiro ngati chimfine, ndikuchepetsa kuyamwa kwa mkuwa ndi mphamvu ya maantibayotiki.

Zinc zowonjezerapo zimapezeka kwambiri pa intaneti, ku malo ogulitsira, kapena ku pharmacy.

Kuphatikiza apo, ngati mukufuna kuyesa kuwonjezera nthaka pazakudya zanu, zakudya zambiri zimakhala ndi mchere, monga mtedza, mbewu, nyemba, nyama, nsomba, ndi mkaka.