Tlhahiso ea Mineral
Zinc ke setsi sa merafalo seo u se hlokang bakeng sa khōlo e tloaelehileng le ts'ebetso ea 'mele ea boitshireletso ba' mele. E ameha ka tlhahiso ea protheine, DNA synthesis, le karohano ea sele. Zinc e boetse e hlokahala bakeng sa lik'hemik'hale tse makholo tse sebetsang ka lik'hemik'hale tse fapaneng 'me hape ke tsa bohlokoa bakeng sa kutloisiso e tloaelehileng ea monko le tatso.
Likolo tsa National Academy of Sciences, Engineering le Medicine, Health le Medicine Division li behile lisebelisuoa tsa li-diet (DRIs) bakeng sa zinc ho latela lilemo.
Dietary Reference Intakes
Lilemo tse 1 ho isa ho tse tharo: 7.0 milligrams ka letsatsi
Lilemo tse 4 ho isa ho tse 8: limiligrama tse 12 ka letsatsi
Lilemo tsa 9 ho isa ho tse 13: limiligrama tse 23 ka letsatsi
Lilemo tse 14 ho isa ho tse 18: limiligrama tse 34 ka letsatsi
19+ lilemo: 40 milligrams ka letsatsi
Li-zinc tsa lijo li fumanoa lijong tse ruileng tsa protheine tse kang nama, likhoho, litlhapi le lijo tsa leoatleng. Li-Oyster li phahame haholo ka zinki. Limela, linate, lijo tsohle le lihlahisoa tsa lebese le tsona li na le zinki. 'Mele oa hau ha o na tsamaiso e ntle ea polokelo ea zinki, kahoo u lokela ho ja lijo tse nang le zinki letsatsi le leng le le leng.
Li-Vegetarians, basali ba moimana kapa ba anyesang, lino tse tahang le batho ba nang le tsamaiso ea lijo tsa 'mele ba ka rua molemo ka ho ja lijo tse nang le li-zinc kapa ka ho nka lisebelisoa (bua le ngaka pele). Ho noa joala ho ka khoneha haeba o nka zinc haholo e le setsi sa lijo.
Matšoao a Zinc Ho ba le Matšoao
Ho haella ha zinki ho ka fella ka ho lahleheloa ke takatso ea lijo, ho se sebetse ha 'mele oa' mele le ho hōla butle-butle ka kakaretso.
Ho haelloa ke matla ho ka baka mathata a moriri, mahlo le letlalo, letšollo, ho lahleheloa ke boima ba 'mele, le hypogonadism le ho hloka matla ho banna.Ke boemong bo ka bakoang ke ho haelloa ke zinki nakong ea lijo kapa mathata
Batho ba nang le maloetse a bofubelu (IBD) kapa mefuta e itseng ea ho buuoa ha masea ba ka 'na ba thatafalloa ke ho kha metsi ka zinki.
Basali ba nang le bakhachane ba ka 'na ba ba kotsing e kholo hobane lesea le hloka palo e ngata. Lijalo tsa limela li ka 'na tsa hloka zinki tse ngata kaha boholo ba limela tsa zinc li na le limela tse ngata, tse fokolang matla a mangata.
Ho haella ha ho tloaelehile linaheng tse tsoetseng pele, 'me ha ho fumanehe hangata ho bana le ho batho ba baholo. Hangata ho haelloa ke zinc hangata ho thata ho lemoha hobane boholo ba zinki ka serum (karolo ea mali e lekiloeng) ha e bolele se fumanoang liseleng.
Toxicity ea Zinc
Ho nka zinki tse ngata e le setlhakane ka nako e le 'ngoe ho ka baka moferefere, ho hlatsa, likompo, letšollo le hlooho. Ho nka megadoses ea zinki letsatsi le leng le le leng ka nako e telele ho ka baka mathata ka koporo le tšepe , ho senya tsamaiso ea 'mele ea ho itšireletsa mafung le ho fokotsa maemo a HDL a k'holeseterole. Ts'ebetso ea li-zinc e ka boela ea sebelisana le meriana e itseng.
Likolo tsa National Academy of Sciences, Engineering le Medicine, Health le Medicine Division li behile li-vithamine le liminerale letsatsi le leng le le leng tse amohelehang holimo (UL). The UL ke boemo bo phahameng ka ho fetisisa boo u ka bo nkang letsatsi le leng le le leng (ho tsoa lijong tse peli le li-supplement) tse sa lokelang ho baka mathata leha e le afe a bophelo bo botle.
Ts'ebetso e ka Holimo ea Bohlokoa ka Letsatsi ka Letsatsi
- Batho ba baholo: limiligrama tse 40 ka letsatsi
- Bacha: li-milligram tse 34 ka letsatsi
- Bana ba lilemo li 9 ho ea ho 13: 23 milligrams ka letsatsi
- Bana ba lilemo li 4 ho ea ho tse 8: 12 milligrams ka letsatsi
- Bana ba lilemo li 1 ho isa ho tse 3: ligrammi tse 7 ka letsatsi
- Bana ba lilemo li 7 ho isa ho tse 12: limiligrama tse 5 ka letsatsi
- Bana ho fihlela likhoeli tse 6: limiligrama tse 4 ka letsatsi
Lisebelisoa:
National Academy of Sciences, Engineering le Medicine, Health le Medicine Division. "Dietary Reference Intakes Tables le Tlhahlobo." E fihliloe ka la 16 March, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Eye Institute, Mekhatlo ea Sechaba ea Bophelo. "Matšoao a Mahlo a Amanang le Lefu Thuto - Liphello." E fihlile ka la 16 March, 2016. http://www.nei.nih.gov/amd/.
Ofisi ea Lijo tsa Lijo, Mekhatlo ea Sechaba ea Bophelo. "Lethathamo la Tlhahiso ea Lijo: Li-zinc." E fihliloe ka la 16 March, 2016. http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/.