Menene Karin Zinc Mai Kyau Ga? Fa'idodi da ƙari

Wadatacce

• Nau'o'in Karin Zinc
• Abubuwan Fa'ida
• Zai Iya Inganta Aiki
• Zai Iya Inganta Maganin Sugar Jinin
• Yana Taimakawa wajen magance Kuraje
• Zai Iya Inganta Lafiyar Zuciya
• Sannu a hankali lalacewar Macular
• Manyan Fa'idodi na Zinc
• Sashi
• Tsaro da Tasirin Gefen
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Zinc muhimmin abu ne wanda yake da mahimmanci ga kusan kowane bangare na lafiyar ku.

Yana da na biyu ne kawai zuwa iron a matsayin mafi yawan ma'adinan da ke jikin ku ().

Ana samunsa ta hanyoyi daban-daban, ana amfani da kari na zinc don magance tarin rashin lafiya.

Bincike ya nuna cewa wannan ma'adinan na iya inganta aikin rigakafi, daidaita matakan sukarin jini, da taimakawa kiyaye fata, idanunku, da zuciyarku cikin koshin lafiya.

Wannan labarin yayi bitar nau'ikan, fa'idodi, shawarwarin sashi, da kuma illolin dake tattare da sinadarin zinc.

Nau'o'in Karin Zinc

Lokacin zabar ƙarin zinc, wataƙila za ku lura cewa akwai nau'ikan nau'ikan da yawa.

Wadannan nau'ikan nau'ikan zinc suna tasiri ga lafiya ta hanyoyi daban-daban.

Ga wasu 'yan abubuwan da zaku iya samu akan kasuwa:

• Zinc gluconate: A matsayin ɗayan sanannen nau'in zinc, zinc gluconate galibi ana amfani dashi a cikin magungunan sanyi, kamar lozenges da sprays na hanci (2).
• Zinc acetate: Kamar zinc gluconate, zinc acetate ana sanya shi sau da yawa a lozenges mai sanyi don rage bayyanar cututtuka da kuma saurin saurin dawowa ().
• Zinc sulfate: Baya ga taimakawa hana rashi zinc, an nuna sinadarin zinc don rage zafin fesowar kuraje ().
• Zinc hoton: Wasu bincike sun nuna cewa jikinka zai iya shan wannan nau'i fiye da sauran nau'ikan tutiya, gami da zinc gluconate da zinc citrate ().
• Zinc orotate: Wannan nau'ikan yana da alaƙa da sinadarin orotic kuma ɗayan sanannun nau'ikan kariyar tutiya a kasuwa (6).
• Zinc citrate: Wani bincike ya nuna cewa irin wannan sinadarin na tutiya yana da nutsuwa kamar zinc gluconate amma yana da ɗan ɗaci, mai daɗin ɗanɗano ().

Saboda yana ɗaya daga cikin samfuran da aka fi samfu da samfuran zinc, zinc gluconate na iya zama zaɓi mai kyau don taimakawa cin karo da abincin ka ba tare da keta banki ba.

Koyaya, idan kuna iya saka hannun jari kaɗan, zinc picolinate na iya zama cikin nutsuwa sosai.

Akwai a cikin kwantena, kwamfutar hannu, da kuma lozenge, akwai zaɓuɓɓuka da yawa don samun yawan zinc na yau da kullun - ba tare da nau'in da kuka zaɓa ba.

Koyaya, ka tuna cewa maganin feshi na hanci wanda yake dauke da sinadarin zinc yana da nasaba da asarar wari kuma ya kamata a kiyaye shi (,).

Akwai nau'ikan nau'ikan kariyar zinc wadanda ke tasiri ga lafiyar ku ta hanyoyi na musamman. Gabaɗaya ana samunsu a cikin kwantena, kwamfutar hannu, da nau'in lozenge. Yakamata a guji fesa hanci masu dauke da zinc.

Abubuwan Fa'ida

Zinc yana da mahimmanci ga fannoni da yawa na kiwon lafiya kuma an haɗa shi da fa'idodi da yawa.

Zai Iya Inganta Aiki

Yawancin magunguna da magunguna na yau da kullun suna nuna zinc saboda ikonsa na haɓaka aikin rigakafi da yaƙi ƙonewa.

Reviewaya daga cikin nazarin karatun bakwai ya nuna cewa loinc din zinc da ke ɗauke da 80-92 MG na tutiya na iya rage tsawon lokacin sanyi har zuwa 33% ().

Zinc na iya aiki a matsayin antioxidant, yana taimakawa rage kumburi da kariya daga yanayin yau da kullun, kamar cututtukan zuciya, ciwon daji, da ciwon sukari (,).

Studyaya daga cikin binciken da aka yi a cikin manya 50 sun gano cewa shan MG 45 na zinc gluconate na shekara guda ya rage alamomi da yawa na kumburi kuma ya rage yawan kamuwa da cuta ().

Zai Iya Inganta Maganin Sugar Jinin

Zinc sananne ne sosai saboda rawar da yake takawa wajen sarrafa suga a cikin jini da kuma fitowar insulin. Insulin shine hormone da ke da alhakin jigilar sukari daga jini zuwa kayanku ().

Wasu bincike sun nuna cewa tutiya na iya taimakawa wajen kiyaye matakan sikarin jini da inganta lafiyar jikinku zuwa insulin.

Reviewaya daga cikin bita ya ba da rahoton cewa abubuwan tutiya suna da tasiri wajen haɓaka ikon gajeren lokaci da na tsawon lokacin kula da sukarin jini a cikin mutanen da ke fama da ciwon sukari ().

Sauran bincike sun nuna cewa zinc na iya taimakawa wajen rage karfin insulin, wanda zai iya inganta karfin jikin ka na amfani da insulin yadda ya kamata don kiyaye matakan suga na al'ada (,).

Yana Taimakawa wajen magance Kuraje

Ana amfani da kari na zinc don inganta lafiyar fata da kuma bi da yanayin fata na yau da kullun kamar kuraje ().

Zinc sulfate an nuna yana da matukar amfani musamman ga rage alamun cutar ƙuraje mai tsanani ().

Nazarin watanni 3 a cikin mutane 332 ya gano cewa shan 30 MG na zinc na asali - ajalin da ke nuni da ainihin adadin zinc da aka samu a cikin kari - yana da tasiri wajen magance cututtukan fata mai kumburi ().

Hakanan ana amfani da ƙarin zinc akan wasu hanyoyin maganin saboda suna da tsada, tasiri, kuma suna da alaƙa da ƙananan sakamako masu illa kaɗan ().

Zai Iya Inganta Lafiyar Zuciya

Cutar zuciya matsala ce mai tsanani, wanda yakai kimanin kashi 33% na mace-macen duniya ().

Wasu bincike sun nuna cewa shan tutiya na iya haɓaka abubuwa da dama masu haɗari don cututtukan zuciya kuma yana iya ma rage matakan triglyceride da na cholesterol.

Binciken nazarin 24 ya gano cewa abubuwan zinc sun taimaka rage matakan duka da "mara kyau" LDL cholesterol, da jini triglycerides, wanda zai iya taimakawa a hana rigakafin cututtukan zuciya ().

Bugu da ƙari, ɗayan bincike a cikin 'yan mata 40 ya nuna cewa yawancin zinc yana da alaƙa da ƙananan matakan karfin jini (mafi yawan adadin karatu) ().

Koyaya, binciken bincike akan tasirin kari akan hawan jini yana da iyaka ().

Sauran bincike sun nuna cewa ƙananan ƙwayoyin zinc na iya haɗuwa da haɗarin haɗarin cututtukan zuciya, amma binciken ya kasance bai zama cikakke ba).

Sannu a hankali lalacewar Macular

Rushewar macular cuta ce ta ido gama gari kuma ɗayan abubuwan da ke haifar da ɓata gani a duniya ().

Ana amfani da kari na zinc don rage ci gaban lalacewar macular da ke da shekaru (AMD) da taimakawa kariya daga rashin gani da makanta.

Studyaya daga cikin binciken da aka yi a cikin mutane 72 tare da AMD ya nuna cewa shan MG 50 na zinc sulfate a kowace rana tsawon watanni uku ya rage ci gaban cutar ().

Hakanan, wani bita na nazarin 10 ya ba da rahoton cewa ƙarin tare da tutiya yana da tasiri a rage haɗarin ci gaba zuwa ci gaban cutar sankara ().

Koyaya, sauran karatu a cikin bita sun ba da shawarar cewa zinc kari shi kadai bazai iya samar da ingantaccen hangen nesa ba kuma yakamata a hade shi da wasu hanyoyin maganin don kara girman sakamako ().

Manyan Fa'idodi na Zinc

Zinc na iya rage tsawon lokacin bayyanar cututtukan sanyi, tallafawa tallafi ga sukarin jini, inganta ƙuraje masu tsanani da mai kumburi, rage haɗarin kamuwa da cututtukan zuciya, da rage saurin ciwan macular.

Sashi

Yaya yawan zinc da ya kamata ku sha a kowace rana ya dogara da nau'in, saboda kowane ƙarin yana ƙunshe da adadin adadin zinc na asali.

Misali, sinadarin zinc ya kunshi kusan kashi 23% na zinc, saboda haka MG 220 na zinc sulfate zai yi daidai da kusan 50 mg na tutiya (27).

Yawanci ana lissafin wannan adadin akan lakabin ƙarin kuɗinku, yana mai sauƙi don ƙayyade yawan adadin da yakamata ku ɗauka don biyan bukatunku na yau da kullun.

Ga manya, gwargwadon shawarar yau da kullun shine yawancin 15-30 mg na zinc na asali (,).

An yi amfani da allurai mafi girma don magance wasu yanayi, gami da kuraje, gudawa, da cututtukan numfashi.

Koyaya, saboda illolin da ke tattare da yawan zinc, yana da kyau kada a wuce iyaka na sama na 40 MG kowace rana - sai dai idan a ƙarƙashin kulawar likita (27).

Daban-daban kari na zinc suna dauke da nau'ikan abubuwa daban-daban na sinadarin zinc. Sashin shawarar da ake buƙata don ƙarin kayan yau da kullun shine 15-30 MG.

Tsaro da Tasirin Gefen

Lokacin da aka yi amfani da shi kamar yadda aka umurta, ƙarin sinadarin zinc na iya zama hanya mai aminci da inganci don ƙara yawan cin zinc da inganta fannoni da yawa na lafiyar ku.

Koyaya, an haɗa su da mummunan illa, ciki har da jiri, amai, gudawa, da ciwon ciki (29,).

Wuce MG 40 kowace rana na zinc zai iya haifar da alamomin mura, kamar zazzabi, tari, ciwon kai, da kasala ().

Zinc zai iya tsoma baki tare da ikon jikinka don sha jan ƙarfe, wanda zai iya haifar da rashi a cikin wannan maɓallin ma'adinai a kan lokaci ().

Bugu da ƙari, an nuna alamun zinc don tsoma baki tare da sha wasu ƙwayoyin cuta, rage tasirin su idan aka ɗauka a lokaci guda (27).

Don rage haɗarin tasirinku, tsaya ga sashin da aka ba da shawarar kuma ku guji ƙetare iyakar babba ta 40 MG kowace rana - sai dai a ƙarƙashin sa ido na likita.

Idan kun fuskanci duk wani mummunan sakamako bayan shan abubuwan zinc, rage sashin ku kuma yi la'akari da tuntuɓar likitan lafiyar ku idan alamun sun ci gaba.

Zinc na iya haifar da sakamako mara kyau, gami da lamuran narkewa da alamomin mura. Hakanan yana iya tsoma baki tare da shafan jan ƙarfe da rage tasirin wasu maganin rigakafi.

Layin .asa

Zinc ma'adinai ne mai mahimmanci ga fannoni da yawa na kiwon lafiya.

Ingarawa tare da 15-30 mg na zinc na yau da kullun na iya inganta rigakafi, matakan sukarin jini, da ido, zuciya, da lafiyar fata. Tabbatar kada ku wuce iyakar babba na 40 MG.

Illolin Zinc sun hada da batun narkewa, alamomin mura, da rage shan jan karfe da kuma tasirin kwayoyin.

Akwai wadatar zinc a kan layi, a shagon kiwon lafiya na gida, ko kantin magani.

Ari da, idan kuna son gwadawa da haɓaka yawan zinc ta hanyar abincinku, yawancin abinci suna da wadataccen ma'adinan, kamar kwayoyi, iri, hatsi, nama, abincin teku, da kiwo.