Zinki lijong

Zinki ke letsela la bohlokoa leo batho ba hlokang ho lula ba phetse hantle. Har'a liminerale tse fumanehang, karolo ena ke ea bobeli ho latela tšepe ho 'mele oa eona.

Zinc e fumanoa liseleng ho pholletsa le 'mele. Hoa hlokahala hore tsamaiso ea 'mele ea ho itšireletsa mafung e sebetse hantle. E bapala karolo ea karohano ea lisele, kholo ea lisele, pholiso ea maqeba, le ho senyeha ha lik'habohaedreite.

Zinc e boetse e hlokahala bakeng sa kutlo ea monko le tatso. Nakong ea bokhachane, bongoana, le bongoana 'mele o hloka zinki ho hola le ho hola hantle. Zinc e boetse e ntlafatsa tšebetso ea insulin.

Tlhahisoleseling e tsoang tlhahlobisong ea litsebi mabapi le litlatsetso tsa zinki e bontšitse hore:

• Ha zinc e nkoa bonyane likhoeli tse 5, e ka fokotsa menyetla ea ho kula le sefuba.
• Ho qala ho noa li-zinc nakong ea lihora tse 24 kamora hore matšoao a batang a qale ho ka fokotsa nako ea hore matšoao a tšoarelle le ho etsa hore matšoao a se ke a ba matla. Leha ho le joalo, tlatsetso ho feta RDA ha e khothaletsoe ka nako ena.

Liprotheine tsa liphoofolo ke mohloli o motle oa zinki. Nama ea khomo, nama ea kolobe le konyana li na le zinki tse ngata ho feta litlhapi. Nama e lefifi ea kana e na le zinki ho feta nama e bobebe.

Mehloli e meng e metle ea zinki ke linate, lithollo, linaoa le tomoso.

Litholoana le meroho ha se mehloli e metle, hobane zinki e liprotheine tsa limela ha e fumanehe hore e ka sebelisoa ke 'mele joalo ka zinki e tsoang liprotheine tsa liphoofolo. Ka hona, lijo tse nang le protheine e tlase le lijo tsa batho ba sa jeng nama li na le zinki e tlase.

Zinc e fumaneha li-multivitamin le diminerale tse ngata. Lisebelisoa tsena li ka ba le zinc gluconate, zinc sulfate, kapa zinc acetate. Ha ho hlake hore na foromo e le 'ngoe e betere ho feta tse ling.

Zinc e boetse e fumanoa litlhare tse ling tse rekisoang, joalo ka li-lozenges tse batang, li-sprays tsa nko le li-gel.

Matšoao a khaello ea zinki a kenyelletsa:

• Ho tšoaetsoa khafetsa
• Hypogonadism ho banna
• Ho lahleheloa ke moriri
• Takatso e fosahetseng ea lijo
• Mathata le kutloisiso ea tatso
• Mathata le kutloisiso ea monko
• Liso tsa letlalo
• Khōlo e liehang
• Mathata a ho bona lefifing
• Maqeba a nkang nako e telele ho fola

Lisebelisoa tsa zinki tse nkiloeng ka bongata li ka baka lets'ollo, bohloko ba mpeng le ho hlatsa. Matšoao ana a hlaha hangata nakong ea lihora tse 3 ho isa ho tse 10 tsa ho koenya li-supplements. Matšoao a fela ka nako e khuts'oane kamora ho emisa litlatsetso. Ho noa zinki haholo ho ka lebisa ho khaello ea koporo kapa ea tšepe.

Batho ba sebelisang lipilisi tsa nko le li-gel tse nang le zinki ba ka ba le litlamorao, joalo ka ho lahleheloa ke kutlo ea bona ea monko.

LIEKETSENG LITLHAKISO

Litekanyo tsa zinki, hammoho le limatlafatsi tse ling, li fanoa ho Dietary Reference Intakes (li-DRIs) tse ntlafalitsoeng ke Boto ea Lijo le Phepo ho Setsi sa Bongaka. DRI ke lentsoe bakeng sa lethathamo la litlatsetso tse sebelisetsoang ho rala le ho lekola phepelo ea limatlafatsi tsa batho ba phetseng hantle. Litekanyetso tsena, tse fapaneng ka lilemo le bong, li kenyelletsa:

• Recommended Dietary Allowance (RDA) - Karolelano ea boemo ba letsatsi le letsatsi ba ho noa bo lekane ho fihlela litlhoko tsa limatlafatsi tsa batho ba phetseng hantle (97% ho ea 98%). RDA ke boemo ba ho kenella bo ipapisitseng le bopaki ba lipatlisiso tsa mahlale.
• Tlatsetso e lekaneng (AI) - Boemo bona bo thehiloe ha ho se na bopaki bo lekaneng ba lipatlisiso tsa mahlale ba ho nts'etsapele RDA. E behiloe boemong boo ho nahanoang hore bo netefatsa phepo e nepahetseng.

Litekanyetso tsa lijo tsa lijo bakeng sa zinki:

Masea (AI)

• 0 ho isa ho likhoeli tse 6: 2 mg / ka letsatsi

Bana le masea (RDA)

• Likhoeli tse 7 ho isa ho tse 12: 3 mg / ka letsatsi
• Lilemo tse 1 ho isa ho tse 3: 3 mg / ka letsatsi
• Lilemo tse 4 ho isa ho tse 8: 5 mg / letsatsi
• Lilemo tse 9 ho isa ho tse 13: 8 mg / ka letsatsi

Bacha le Batho ba baholo (RDA)

• Ba batona, ba lilemo li 14 le ho feta: 11 mg / ka letsatsi
• Basali, lilemo tsa 14 ho isa 18: 9 mg / ka letsatsi
• Basali, lilemo tse 19 le ho feta: 8 mg / ka letsatsi
• Basali ba baimana, ba lilemo li 19 ho ea holimo: 11 mg / ka letsatsi (lilemo tse 14 ho isa ho tse 18: 12 mg / ka letsatsi)
• Basali ba anyesang, ba lilemo li 19 ho ea holimo: 12 mg / ka letsatsi (lilemo tse 14 ho isa ho tse 18: 13 mg / ka letsatsi)

Tsela e molemohali ea ho fumana tlhoko ea letsatsi le letsatsi ea livithamini le liminerale tsa bohlokoa ke ho ja phepo e leka-lekaneng e nang le mefuta e fapaneng ea lijo.

Mason JB. Li-vithamine, sala morao liminerale le li-micronutrients tse ling. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 218.

Salwen MJ. Li-vithamine le ho latela likarolo. Ka: McPherson RA, Pincus MR, bahlophisi. Henry's Clinical Diagnosis le Tsamaiso ka Mekhoa ea Laboraro. La bo23 la ed. St Louis, MO: Elsevier; 2017: khaolo ea 26.

Singh M, Das RR. Zinc bakeng sa sefuba se tloaelehileng. Setsi sa Cochrane Database Rev. 2013; (6): CD001364. PMID: 23775705 www.ncbi.nlm.nih.gov/pubmed/23775705.