12 Ukudla Okuphezulu Nge-Zinc Nezinzuzo Zakho Zezempilo

I-Zinc iyingxenye ebalulekile kuwebhu eyinkimbinkimbi yokudla okunomsoco, edingekayo ezinqubweni eziningi zomzimba. Le micronutrient ibalulekile ekwelapheni kwesilonda, ukwakheka kweDNA, kanye izivikeli mzimba umsebenzi. Udinga amanani amancane ale mineral nsuku zonke, kanye nensimbi, ukuze ube nempilo futhi wenze imisebenzi ebalulekile. I-Zinc iyiminerali etholakala kuzo zonke izicubu zomzimba. Kubalulekile ekuhlukaniseni amangqamuzana okuvamile kanye nokusebenza njenge-antioxidant ukuvimbela ukulimala okuvela kuma-radicals mahhala futhi kubambezele inqubo yokuguga. 

Ukushoda kwe-zinc kubonwa emhlabeni wonke njengenselele enkulu yokudla okunempilo, nokungatholi i-zinc eyanele okungenye yezimbangela zako eziyinhloko. Lokhu ukusho ukuthi, ukushoda kwe-zinc kuyisici sesihlanu emhlabeni jikelele esibangela izifo. Kungenzeka uma ukudla kwakho kungenayo i-zinc eyanele noma uma uhlushwa ubuqotho bamathumbu futhi ukuphazamiseka kokugaya ukudla lokho kunciphisa ukumuncwa kwale mineral. Ukuze siqinisekise ukuthi imizimba yethu ithola inani elanele lamaminerali e-zinc, kudingeka sidle ukudla okunothe nge-zinc. Ukudla okunothe nge-zinc kulula ukukuthola, njengoba abantu abadla imifino nabangewona imifino benenketho enkulu etholakalayo kubo. Yidla ukudla okunothe nge-zinc kabili noma kathathu ngosuku ukuze uqiniseke ukuthi umzimba wakho unenani elifanele.

Yikuphi ukushoda kwe-zinc okungadala?

Ukushoda kwe-zinc kungaholela ezinkingeni zezempilo ezahlukahlukene ngenxa yeqhaza lakho elibalulekile emisebenzini eminingi yomzimba. Nansi eminye imiphumela engaba khona yokuntuleka kwe-zinc:

• Amasosha omzimba Abuthakathaka: Ukwanda kokungenwa yizifo kanye nezifo ngenxa yokungasebenzi kahle kwamasosha omzimba.
• Ukuphola Kwenxeba Okubambezelekile: Ukululama kancane kokusikeka, imihuzuko, namanxeba okuhlinzwa, njengoba i-zinc ibalulekile empilweni yesikhumba nokulungisa izicubu.
• Ukulahlekelwa Izinwele: Ukuncipha kwezinwele noma ukulahlekelwa izinwele kungenzeka, njengoba i-zinc ibalulekile empilweni ye-follicle yezinwele.
• Izinkinga Zesikhumba: Izimo ezinjenge-acne, i-dermatitis, nama-rashes zingase zithuthuke, njengoba i-zinc isiza ukugcina ubuqotho besikhumba.
• Ukulahlekelwa Ukunambitha Nephunga: Ukonakala kwalezi zinzwa kungenzeka, kwenze ukudla kungajabulisi futhi kuphazamise isifiso sokudla.
• Ukunciphisa Ukukhula: Ezinganeni, ukushoda kwe-zinc kungaholela ekukhuleni okuntekenteke kanye nezinkinga zokukhula, njengoba ibalulekile ekukhuleni okufanele.
• Izinkinga Zokuzala: Kwabesilisa, amazinga e-zinc aphansi angaba nomthelela ekwehleni kwamazinga e-testosterone, isibalo esiphansi sesidoda, kanye nokungazali.
   

12 Ukudla Okuhamba phambili Nge-Zinc

I-India yaziwa ngezinhlobonhlobo zayo zenkathi yezithelo nemifino, futhi i-zinc iyiminerali ebalulekile ekusebenzeni kahle komzimba. Nalu uhlu lokudla okuyi-12 okumangalisayo okune-zinc ephezulu okufanele ukufake ekudleni kwakho:

1. Imikhiqizo yobisi: Enye phakathi kwamaminerali amaningi atholakala obisini noshizi i-zinc. Njengoba i-zinc itholakala nge-bioavailable, umzimba ungayimunca ngokushesha. Abadla imifino kufanele badle imikhiqizo yobisi, njengoba lokhu kuzohlinzeka ngenani elihle lokudla okucebile zinc. Iyogathi iwumthombo oyinhloko we-zinc; ngakho u-250 mL weyogathi ngayinye inelisa cishe u-15% wezidingo zansuku zonke zayo. Lezi zinto ziqukethe nenani eliphezulu lezinye imisoco ekhuthaza impilo enhle namathambo anempilo.
2. Amaqanda: Amanye amanani e-zinc angase abe khona emaqandeni kanti ezinye zezidingo zendlela yakho yansuku zonke zingahlangatshezwana nazo ngalokhu. Kukhona cishe u-0.6 mg zinc iqanda ngalinye elikhulu. Ngakho-ke, ukufaka i-zinc ekudleni kungakusiza uhlangabezane nemfuneko yakho yansuku zonke ye-zinc. 
3. Inkukhu: Amaprotheni angenalutho, akhuthaza ukukhula nokukhula kwemisipha, atholakala ngobuningi enkukhu. Okuqukethwe kwayo kwe-zinc ephezulu yinto abantu abaningi abangayazi, noma kunjalo. Uma udla inkukhu nsuku zonke, izosiza inhliziyo yakho, amathambo, nokuzivikela komzimba. Okuqukethwe kwe-zinc ngamagremu angama-85 enkukhu ngu-2.4 mg.
4. Inyama/Inyama Ebomvu: Inyama ingumthombo omkhulu we-zinc. Inyama ebomvu igcwele i-zinc ikakhulukazi, kodwa enye inyama efana newundlu ingase ibe nenani elanele lamaminerali e-zinc. Inqwaba yezinye izakhi ezibalulekile zempilo engcono zikhona kuwo, okuhlanganisa i-iron, amavithamini B, kanye ne-creatine. Kubalulekile ukukhumbula ukuthi ukudla inyama ebomvu eningi—ikakhulukazi egayiwe—kuxhunywe nenani eliphakeme. ingozi yesifo senhliziyo nezinye izinhlobo zomdlavuza. Kodwa-ke, lokhu ngokuvamile akukhathazeki uma udla inyama ebomvu engacutshungulwanga njengengxenye yokudla okunezithelo, imifino, kanye nemicu, futhi unciphise ukudla kwakho inyama egayiwe.
5. Ushokoledi Omnyama: Uma unezinyo elimnandi, ushokoledi omnyama, oqukethe nezinc eningi, uzokwanelisa izifiso zakho. Ushokoledi omnyama unokuqukethwe okuphezulu kwe-zinc. Ushokoledi omnyama uqukethe i-flavanol, elungele imithambo yegazi ngoba yehlisa umfutho wegazi, ikhuphule ukugeleza kwegazi, futhi iqinise amasosha omzimba. Ibha kashokoledi emnyama engu-85-90% enesisindo esingamagremu ayi-100 inamamiligremu angu-3.3 ezinc.
6. Isipinashi: Le mifino eluhlaza okwesibhakabhaka ibhekwa njengomthombo ohamba phambili wamavithamini namaminerali. Kukhona cishe u-0.8 mg we-zinc ngamagremu angu-100 esipinashi esiphekiwe, okwenza kube okunye kokudla okunempilo ohlwini.
7. Ama-Chickpeas: Ama-chickpeas awukudla okuyisisekelo ekudleni kwamaNdiya. Ama-chickpeas ayindlela enhle yokudla uma ufuna ukuhlangabezana nezidingo zakho ze-zinc ngaphandle kokudla inyama. Kukhona u-2.5 mg we-zinc kanye ne-fibre eningi namaprotheni enkomishini eyodwa yamatshwele aphekiwe. Ama-chickpeas angasetshenziswa kuma-curries, amasaladi, kanye nokudla okulula. 
8. Ubhanana: Ubhanana unothe nge-potassium, kodwa futhi uqukethe i-zinc ngamanani anele. Ubhanana ungakusiza ukuthi ufake inani elithile le-zinc ekudleni kwakho, ngisho noma ungewona umthombo ongcono kakhulu we-mineral. Ubhanana omkhulu onesisindo esingamagremu angu-135 futhi olinganisa amayintshi angu-8 kuya kwangu-9 ubude unamamiligremu angu-0.20 e-zinc kuwo. Ubhanana omncane onesisindo esingamagremu angu-100 futhi ukala amasentimitha angu-6 kuya kwangu-7 ububanzi unamamiligremu angu-0.15 e-zinc kuwo.
9. I-Garlic: I-garlic ingenye yemifino esetshenziswa kakhulu e-India, ebuye ibe ne-zinc ephezulu. Yaziwa kahle ngokunciphisa i-cholesterol, okwehlisa ingozi yesifo senhliziyo. Cishe i-1.16 mg ye-zinc ngamagremu angu-50 ikhona.
10. Uphizi: Uphizi oluhlaza usetshenziswa kabanzi kulo lonke elaseNdiya, futhi kungenzeka ukuthi unokuqukethwe okuphezulu kwe-zinc. Ngokuqukethwe kwawo okuphezulu kwe-fiber kanye ne-antioxidant, uphizi wenza a ukudla okunomsoco kakhulu. Bangamalungu omndeni we-legumes. Ama-peas anezinga elihle le-zinc ngaphezu kokuqukethwe kwawo okuphezulu kwe-lutein, okwenza ama-antioxidants. Kukhona cishe amamiligremu angu-1.2 we-zinc ngamagremu angu-100 kaphizi. Ukudla uphizi ngokulinganisela kunomthelela ekulondolozweni kwempilo yomzimba namandla emisipha.
11. Amakhowa: Okunye kokudla okunamandla okunezinc kanye nezinye izakhamzimba amakhowa. Ngaphezu kwemifino, amakhowe nawo afanelwe ukunakwa okukhethekile ngenxa yokuqukethwe kwawo okuphezulu kwe-zinc. Inkomishi yamakhowe amhlophe aphekiwe inikeza amamiligremu angu-1.4 we-zinc, noma amaphesenti angu-9 yenani lansuku zonke.
12. Amantongomane: Unganyusa i-zinc yakho ngokudla amantongomane, ama-cashews, ama-alimondi, namantongomane kaphayini. Amantongomane futhi ahlinzeka ngezinhlobonhlobo zezinye izingxenye ezinempilo, okuhlanganisa i-fibre, amafutha amahle, namavithamini namaminerali amaningana. Njengentongomane ephezulu ku-zinc, ama-cashews ayindlela enhle. Ukuphakelwa kwe-1-ounce (28 gm) kuqukethe u-15% yenani lansuku zonke (DV) le-zinc.

Ingakanani Zinc Oyidingayo?

Ukudla okunconyiwe kwansuku zonke kwe-zinc kuyehluka ngeminyaka nangobulili. Kubantu abadala, inani elifanelekile liyi-11 mg kwabesilisa kanye no-8 mg kwabesifazane. Le minerali ebalulekile ibandakanyeka emisebenzini ehlukahlukene yomzimba, okuhlanganisa ukusekelwa kwamasosha omzimba, ukuphulukiswa kwesilonda, kanye nokuhlanganiswa kwe-DNA. Ukushaya ibhalansi efanele kubalulekile, njengoba ukudla ngokweqile kwe-zinc kungaholela emiphumeleni emibi. Ukudla okuhlukahlukene nokunomsoco, okuhlanganisa ukudla okunothe nge-zinc njengenyama, imbewu, nemifino, kungasiza ukuhlangabezana nalawa mazinga anconyiwe. 

Izidingo ze-Zinc ziyahlukahluka kuye ngeminyaka yakho, ubulili, kanye nesigaba sempilo. Nawa amanani anconyiwe we-zinc nsuku zonke:

• Abesilisa abaneminyaka engu-14 nangaphezulu: 11 mg
• Abesifazane abaneminyaka engu-14 kuya ku-18: 9 mg
• Abesifazane abakhulelwe abaneminyaka engu-14 kuya ku-18: 12 mg
• Abesifazane abancelisayo abaneminyaka engu-14 kuya ku-18: 13 mg
• Abesifazane abaneminyaka engu-19 nangaphezulu: 8 mg
• Abesifazane abakhulelwe abaneminyaka engu-19 nangaphezulu: 11 mg
• Abesifazane abancelisayo abaneminyaka engu-19 nangaphezulu: 12 mg

Kubantu abadala abaneminyaka engu-19 nangaphezulu, inani eliphezulu eliphephile le-zinc ekudleni nasezithasiselweni lingu-40 mg ngosuku. Ukuthatha i-zinc eningi kungalimaza amasosha akho omzimba futhi kunciphise amazinga akho e-HDL ("enhle") ye-cholesterol.

Izinzuzo Zinc

Nansi indlela i-zinc engayizuzisa ngayo impilo nempilo yakho: 

• Isekela amasosha omzimba 
• Ikhuthaza ukuphulukiswa kwesilonda
• Ikhuthaza ukukhula nokulungiswa kwemisipha
• Isekela ukusebenza kwengqondo, idlala indima ekulawuleni i-neurotransmitter.
• Isebenza njenge-antioxidant futhi ilwa nengcindezi ye-oxidative.
• Ithuthukisa impilo yamehlo ngokuguqula uvithamini A abe yisimo esisebenzayo esiza ukugcina amehlo enempilo. 
• Ithuthukisa ukusebenza kwenhliziyo nemithambo yegazi 

I-Zinc iyiminerali ebalulekile enikeza izinzuzo eziningi zezempilo. Nazi ezinye izinzuzo ezibalulekile ze-zinc:

• Iqinisa Umsebenzi Wamasosha omzimba: I-Zinc idlala indima ebalulekile ekugcineni amasosha omzimba enempilo, isiza umzimba ukuba ulwe nezifo kanye nezifo.
• Isekela Ukuphulukiswa Kwenxeba: I-Zinc ibalulekile empilweni yesikhumba futhi isiza ekwelapheni amanxeba nokusikeka.
• Ithuthukisa Ukukhula Nokuthuthukiswa: Kubaluleke kakhulu ekukhuleni nasekukhuleni okufanele ngesikhathi sobuntwana, ubusha, nokukhulelwa.
• Ithuthukisa Inzwa Yokunambitha Nephunga: I-Zinc iyadingeka ukuze kugcinwe izinzwa zokunambitha nokuhogela, futhi ukuntula kungalimaza lezi zinzwa.
• Ithuthukisa Ukuzala: I-Zinc ibalulekile empilweni yabesilisa yokuzala, njengoba inomthelela ekukhiqizeni isidoda kanye namazinga e-testosterone.
• Izakhiwo ze-antioxidants: Kuyasiza ukuvikela amangqamuzana ekucindezelekeni kwe-oxidative kanye nokulimala okubangelwa ama-radicals mahhala, ukunciphisa ingozi yezifo ezingapheli.
• Isekela Impilo Yesikhumba: I-Zinc ingasiza ekulawuleni izinduna nezinye izimo zesikhumba ngokulawula ukukhiqizwa kwamafutha nokunciphisa ukuvuvukala.
• Ingase Yehlise Isikhathi Sokubanda: Olunye ucwaningo lubonisa ukuthi izithako ze-zinc zinganciphisa isikhathi somkhuhlane lapho zithathwa ekuqaleni kwezimpawu.
• Izinsiza ku-Protein Synthesis: I-Zinc idlala indima ekuhlanganiseni amaprotheni, abalulekile ekulungiseni amaseli nokukhula.
• Ilawula Amahomoni: Kuyasiza ukulawula amahomoni ahlukahlukene emzimbeni, okuhlanganisa ne-insulin, ebalulekile ekulawuleni ushukela wegazi.
   

Isiphetho

Ukufaka ukudla okunothe nge-zinc ekudleni kwakho kungathuthukisa kakhulu impilo yakho futhi kusekele inhlalakahle yakho. Kungakhathaliseki ukuthi ngemifino enempilo, inyama engenamafutha, noma amantongomane ajabulisayo, ukwamukela izinhlobonhlobo zemithombo ye-zinc kuqinisekisa ukuthi umzimba wakho uthola ukwesekwa okudingayo ukuze usebenze kahle futhi uqine. Xhumana nodokotela uma usola ukuthi ungase ube ne-zinc ephansi ukuze bahlole isimo sakho, futhi, uma kunesidingo, uphakamise amazinga akho ngokuphepha.

Imibuzo Evame Ukubuzwa

1. Yiziphi izithelo nemifino okunezinc ephezulu?

Imifino efana nesipinashi, amakhowe, i-kale, nophizi iqukethe i-zinc, nakuba ngamanani amancane uma kuqhathaniswa nemikhiqizo yezilwane. Izithelo ezifana nokwatapheya, amajikijolo amnyama, namahalananda nazo zinikeza i-zinc.

2. Ingabe amaqanda anothile nge-zinc?

Yebo, amaqanda aqukethe i-zinc, ikakhulukazi ku-yolk. Nakuba zinganikezi inani eliphezulu kakhulu, ukudla amaqanda njalo kungasiza ekufakeni i-zinc yakho yansuku zonke.

3. Uwuthola kanjani u-100% wezinc nsuku zonke?

Ukuze uthole u-100% we-zinc yakho yansuku zonke, faka ukudla okufana nenyama, i-shellfish, imifino (njengophizi nama-lentils), amantongomane, imbewu (imbewu yethanga), imikhiqizo yobisi, kanye nezinhlamvu eziphelele ekudleni kwakho. Amadoda amadala ngokuvamile adinga u-11 mg we-zinc nsuku zonke, kanti abesifazane badinga ama-8 mg.

4. Yiziphi izimpawu ze-zinc ephansi?

Izimpawu ze-zinc ephansi zingabandakanya amasosha omzimba abuthakathaka, ukuqothuka kwezinwele, ukuphola kwenxeba okungekuhle, izinkinga zesikhumba (njengezinduna), ukulahlekelwa ukudla, kanye nezinguquko zokunambitha. Ukuntuleka okukhulu kungase kubangele ukubambezeleka kokukhula ezinganeni.

5. Ngingawabheka kanjani amazinga e-zinc yami?

Ungahlola amazinga akho e-zinc ngokuhlolwa kwegazi okuyalwe udokotela wakho. Lokhu kuhlola kuzokala inani le-zinc egazini lakho ukuze kutholakale ukuthi uyantula yini.

6. Isiphi isithelo esomile esigcwele i-zinc?

I-cashews iphezulu kakhulu ku-zinc phakathi kwezithelo ezomile. Ezinye izinketho zihlanganisa ama-alimondi nama-walnuts, aqukethe ne-zinc.

7. Yiziphi izinzuzo ze-zinc?

I-Zinc ibalulekile kumasosha omzimba anempilo, ukuphulukiswa kwesilonda, ukukhula kwamangqamuzana, kanye nokuhlanganiswa kwe-DNA. Iphinde isekele ukunambitheka nephunga, isiza ekukhuleni okufanele ngesikhathi sobuntwana, futhi idlala indima ekwehliseni ukuvuvukala.