Zinc: menene menene, menene don kuma yadda ake cinyewa

Wadatacce

• Amfanin lafiyar zinc
• Yadda ake cin zinc
• Yadda ake sani idan na rasa tutiya
• Lalacewar zinc da yawa don lafiya

Zinc wani ma'adanai ne mai mahimmanci don kiyaye lafiya saboda yana shiga cikin halayen sinadarai sama da 300 a cikin jiki. Sabili da haka, lokacin da yake ƙasa a cikin jiki, yana iya haifar da canje-canje da yawa, musamman a cikin tsarin garkuwar jiki da kuma samar da hormones.

Babban tushen zinc shine abincin dabbobi kamar su kawa, jatan lande, da naman sa, kaza, kifi da hanta. Kwayar hatsi, hatsi, hatsi, hatsi, kayan lambu da tubers suma suna da sinadarin zinc, amma 'ya'yan itace da kayan marmari gabaɗaya, duk da cewa suna da tutiya, ba sune mafi kyawu ba saboda ba sa ƙyamar shan wannan ma'adinin ba.

Amfanin lafiyar zinc

Akwai dalilai da yawa don tabbatar da mahimmancin cin abinci mai wadataccen zinc, duk da haka, wasu mahimman mahimmanci sun haɗa da:

1. Taimakawa ga laushi da haske gashi, yaƙi da asarar gashi;
2. Yana taimakawa cikin shayar bitamin A;
3. Yana taimakawa wajen maganin baƙin ciki;
4. Yana motsa aikin thyroid;
5. Kare kariya daga kamuwa da cuta saboda yana aiki ne akan tsarin garkuwar jiki;
6. Yana hana ciwon sukari na 2;
7. Yana saukaka warkar da rauni;
8. Yana hana bayyanar cutar kansa;
9. Yana taimakawa wajen maganin cututtukan fata;
10. Yana hana ciwon daji da tsufa, tunda yana da aikin antioxidant.

Koyaya, yayin da yake shiga cikin yawancin halayen jiki, zinc yana da wasu mahimman ayyuka, musamman a matakan neuronal da hormonal.

Yadda ake cin zinc

Zinc ma'adinai ne wanda jikin mutum baya samarwa, don haka yana bukatar a sha shi ta hanyar abinci. Abincin da ke da sinadarin zinc ya hada da na asalin dabbobi, kamar kawa, naman shanu da hanta, duk da haka, wasu abinci na asalin tsirrai ma wani zabi ne mai kyau, kamar su almond da 'ya'yan kabewa. Don haka, cin abincin da ya haɗa da irin wannan abincin ya isa kiyaye matakan zinc.

Koyaya, lokacin da akwai rashin zinc a cikin jiki, ban da abinci, yana iya zama dole don kari da zinc, amma a wannan yanayin, yana da matukar muhimmanci a ce akwai jagora daga likita ko masanin abinci, tunda yawan abin zinc shima yana iya zama mai cutarwa.

Duba jerin abinci 15 mafi wadataccen zinc.

Yadda ake sani idan na rasa tutiya

Lafiyayyun mutane da ke cin abinci iri-iri ba safai suke samun zinc ba. Koyaya, hanya guda daya tilo da za'a iya tabbatarwa idan akwai karancin sinadarin zinc a jiki shine ayi gwajin jini ko na fitsari domin tantance adadin wannan ma'adinan. Abubuwan da ake amfani da su don zinc a cikin jini sun kasance 70 zuwa 120 µg / dL kuma har zuwa 900 µg / g a cikin fitsari.

Rashin zinc zai iya haifar da bayyanar cututtuka kamar:

• Jinkiri a warkar da rauni;
• Kusoshi, masu rauni da fari;
• Dry da gashin gashi;
• Rashin gashi;
• Canje-canje a cikin dandano.

Baya ga abinci mai ƙarancin zinc, rashin wannan ma'adinai ya fi yawa ga mutanen da ke yin zaman hawan jini ko kuma waɗanda ke fama da cutar zazzaɓi mai tsanani ko ta ci gaba. Hakanan wasu magunguna na iya haifar da wannan rashi kuma sun haɗa da: ƙwayoyin antihypertensive, thiazide diuretics, omeprazole da sodium bicarbonate, misali.

Lalacewar zinc da yawa don lafiya

Kamar dai yadda rashi yana cutarwa, yawan zinc din na iya zama illa ga lafiya kuma yana iya haifar da alamomi kamar su gajiya, zazzabi da ciwon ciki. Wasu yanayin da zasu iya haifar da wannan ƙaruwa sune ƙarin zinc mai yawa kuma a cikin yanayin cututtuka irin su ciwan zuciya mai ɗaci, osteosarcoma ko atherosclerosis, misali.