Zinc a cikin abinci

Zinc wani muhimmin ma'adanai ne wanda mutane ke buƙatar kasancewa cikin koshin lafiya. Daga cikin ma'adanai masu ma'ana, wannan sinadarin shine na biyu bayan karafa a cikin nashi cikin jiki.

Ana samun sinadarin zinc a cikin sassan jiki. Ana buƙata don tsarin garkuwar jiki (na rigakafi) ya yi aiki yadda ya kamata. Yana taka rawa a rarrabuwar kwayar halitta, ci gaban kwayar halitta, warkar da rauni, da kuma rashiyoyin carbohydrates.

Hakanan ana buƙatar zinc don ƙanshin ƙanshi da dandano. A lokacin daukar ciki, yarinta, da yarinta jiki yana buƙatar tutiya don ya girma da haɓaka yadda ya kamata. Zinc kuma yana inganta aikin insulin.

Bayanai daga gwani na bita kan abubuwan zinc ya nuna cewa:

• Lokacin da aka ɗauka aƙalla watanni 5, zinc na iya rage haɗarin yin rashin lafiya tare da mura ta yau da kullun.
• Fara fara shan sinadarin zinc cikin awanni 24 bayan farawar alamun sanyi na iya rage tsawon lokacin da alamomin ke dawwama da sanya alamun ba su da karfi. Koyaya, ba da shawarar kari bayan RDA a wannan lokacin ba.

Sunadaran dabba kyakkyawan tushe ne na tutiya. Naman sa, naman alade, da rago sun fi zinc yawa fiye da kifi. Duhun naman kaza yana da zinc fiye da naman haske.

Sauran ingantattun hanyoyin tutiya sune kwayoyi, hatsi cikakke, ƙumfa, da yisti.

'Ya'yan itãcen marmari da kayan marmari ba tushe ne mai kyau ba, saboda tutiya a cikin sunadaran sunadaran ba ta wadatar da jiki kamar zinc daga sunadaran dabbobin. Sabili da haka, cin abinci mai ƙarancin furotin da kayan lambu suna da ƙarancin zinc.

Zinc yana cikin mafi yawan ƙwayoyin cuta da na ma'adinai. Waɗannan ƙarin na iya ƙunsar zinc gluconate, zinc sulfate, ko zinc acetate. Ba a bayyana ba ko nau'i ɗaya ya fi na wasu kyau.

Hakanan ana samun zinc a cikin wasu magungunan kan-kandi, kamar su lozenges masu sanyi, da fesa hanci, da gels na hanci.

Kwayar cututtukan rashin zinc sun hada da:

• Yawaitar cututtuka
• Hypogonadism a cikin maza
• Rashin gashi
• Rashin cin abinci
• Matsaloli tare da ma'anar dandano
• Matsaloli tare da jin warin
• Ciwon fata
• Sannu a hankali
• Matsalar gani a cikin duhu
• Raunin da ke ɗaukar lokaci mai tsawo don warkewa

Zarin zinc da aka sha cikin adadi mai yawa na iya haifar da gudawa, ciwon ciki, da amai. Wadannan alamun sunfi bayyana a tsakanin awanni 3 zuwa 10 na hadiye abubuwan kari. Alamomin cutar suna tafiya cikin kankanin lokaci bayan tsayar da kari. Yawan cin zinc na iya haifar da jan ƙarfe ko ƙarancin ƙarfe.

Mutanen da suke amfani da maganin feshi da gels wadanda suke dauke da sinadarin zinc na iya samun illoli, kamar rashin jin warinsu.

NUNA SHAWARA

Abubuwan da ake amfani da su don zinc, da sauran abubuwan gina jiki, ana bayar dasu a cikin Abincin Abincin Abincin (DRIs) wanda Hukumar Abinci da Abinci ta gina a Cibiyar Magunguna. DRI kalma ce don ƙididdigar isharar da aka yi amfani da ita don tsarawa da tantance abubuwan cin abinci na masu lafiya. Wadannan dabi'u, wadanda suka bambanta da shekaru da jinsi, sun hada da:

• Bada Shawarwarin Abinci (RDA) - Matsakaicin matakin yau da kullun na abinci wanda ya isa ya sadu da abubuwan gina jiki kusan kusan duka (97% zuwa 98%) lafiyayyu. RDA matakin ci ne bisa ga shaidar binciken kimiyya.
• Isasshen Amincewa (AI) - An kafa wannan matakin lokacin da babu wadatar shaidun binciken kimiyya don haɓaka RDA. An saita shi a matakin da ake tunanin tabbatar da isasshen abinci mai gina jiki.

Abincin Abinci na Abinci don zinc:

Jarirai (AI)

• 0 zuwa watanni 6: 2 MG / rana

Yara da jarirai (RDA)

• 7 zuwa watanni 12: 3 MG / rana
• 1 zuwa 3 shekaru: 3 MG / rana
• 4 zuwa 8 shekaru: 5 MG / rana
• 9 zuwa 13 shekaru: 8 mg / rana

Matasa da Manya (RDA)

• Maza, shekaru 14 zuwa sama: 11 mg / rana
• Mata, shekaru 14 zuwa 18: 9 mg / rana
• Mata, shekaru 19 da sama: 8 mg / day
• Mata masu ciki, shekaru 19 zuwa sama: 11 mg / day (14 zuwa 18 shekaru: 12 mg / day)
• Mata masu shayarwa, shekaru 19 zuwa sama: 12 mg / day (14 zuwa 18 years: 13 mg / day)

Hanya mafi kyau don samun buƙatun yau da kullun na mahimman bitamin da ma'adanai shine cin abinci mai daidaitaccen abinci wanda ya ƙunshi abinci iri-iri.

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.

Singh M, Das RR. Tutiya don ciwon sanyi. Cochrane Database Syst Rev.. 2013; (6): CD001364. PMID: 23775705 www.ncbi.nlm.nih.gov/pubmed/23775705.