Zinc ndi imodzi mwa mchere wofunika kwambiri wa thupi lathu, zomwe ndi zofunika kwambiri kwa selo iliyonse ya thupi lathu. Makamaka ayenera kulipidwa kwa zinc mavitamini ndi zakudya zowonjezera kwa ana, chifukwa zimathandiza kuti msinkhu komanso chitukuko cha ana asukulu ndi ana akukula msanga. Kawirikawiri, kusowa kwaumunthu kwa 10 mpaka 25 mg pa tsiku, koma mlingo ukuyenera kuwonjezeka pa nthawi ya mimba ndi lactation, komanso kuwonjezera kuphunzitsidwa thupi, maganizo ndi maganizo maganizo.
Ntchito za zinki m'thupi
Tiyeni tione mwatsatanetsatane zomwe iye akuchita mu moyo wathu wa tsiku ndi tsiku. Choncho, zinki:
- amachita nawo mapangidwe ndi kukula kwa maselo;
- amalimbikitsa machiritso ndi zilonda;
- ali ndi mbali imodzi mwa ntchito zazikulu zomwe zimayambitsa kagayidwe ka shuga ndi kaphatikizidwe ka mapuloteni;
- kukonza chitetezo;
- amachotsa poizoni ndi poizoni kuchokera mu thupi;
- amalimbikitsa mafuta ndi zakudya zam'thupi nthawi yake;
- kumalimbikitsa kukumbukira;
- ndizofunikira kwa thanzi la mano;
- wotsogolera thanzi la maso, makamaka retina ndi diso;
- kumalimbikitsa chitukuko chokhazikika ndi ntchito za ziwalo zoberekera ana ndi achinyamata;
- kumalimbikitsa chikhalidwe chonse cha matendawa ndi rheumatism;
- Ndikofunika kwa amayi apakati kuti akule bwino msinkhu wawo;
- Ndibwino kupewa matenda a khansa.
Zamagulu okhala ndi zinki
Ngati mukufuna kupititsa patsogolo thanzi lanu - zinki ndi mnzanu wokhulupilika pankhaniyi. Mavitamini ndi nthaka amapezeka mu zakudya zomwe zili ndi zakudya zokwanira. Ndipo ngati sichoncho, ganizirani za kuyambira kwawo.
Zamagetsi zokhala ndi zinki:
- rye ndi mkate wa tirigu;
- Zomera (oatmeal, ngale ya balere, buckwheat, mpunga, mapira);
- macaroni;
- nyemba;
- masamba (chimanga, nandolo, nyemba, mbatata, kaloti, kabichi, beets, anyezi, adyo, tomato, biringanya, nkhaka, dzungu, radish, zukini, tsabola wofiira, horseradish);
- masamba (katsabola, saladi, sorelo, parsley );
- Zipatso (maapulo, mapeyala, apricots, mphesa, plums);
- zipatso (mavwende, blueberries, cherries, gooseberries, raspberries, plums, zofiira ndi zakuda currants);
- mtedza;
- mkaka;
- tchizi;
- oyster ndi nkhanu nyama;
- mbewu za dzungu;
- koka;
- soya;
- ng'ombe ndi nkhumba;
- nkhuku mazira;
- nsomba zamtsinje.
Dziwani kusowa kwa mcherewu kungakhale kosavuta. Muyenera kuonetsetsa kuti mulibe zizindikiro zoterezi.
Kuperewera kwa nthaka kumakhala:
- kukula kwa ana;
- pambuyo pa kutha msinkhu;
- mavuto ndi mphamvu mwa amuna;
- kuchiritsa kosalala khungu;
- kukhumudwa, kukhumudwa pang'ono;
- mavuto;
- chizungulire;
- phokoso m'makutu;
- zolemba;
- maonekedwe a achule;
- kusowa tsitsi;
- kusowa kwa njala;
- misomali yopweteka;
- mawanga oyera pazitsulo za msomali;
- chiwerengero cha matenda opatsirana kawirikawiri;
- cholesterol chachikulu m'magazi.
Matendawa adzakuthandizani kuthetsa mavitamini apadera omwe ali olemera mu mchere, mavitamini okhala ndi zinki ndi magnesium komanso othandizira macro- ndi microelements.
Ndipo tsopano musanayambe kusankha ma vitamini complexes, omwe ayenera kumvetsera. Choncho, mavitamini ndi magnesiamu ndi nthaka:
- Antioxidants;
- Cinkite;
- Selizinc Plus;
- Vitrum;
- Centrum;
- Complivit;
- Malemba;
- Oligovit;
- Multitabs;
- Duovit.
Mavitamini okhala ndi zinki ndi selenium ayenera kusankhidwa mosamala kwambiri, chifukwa zinthu ziwirizi zimagwirizana.
Komabe musagwiritse ntchito mavitamini mu zinc, chifukwa kuchulukitsitsa kwake kuli ndi zotsatira zoipa:
- tsitsi limakhala lopweteka, kuwonongeka kwawo kumawonjezeka;
- chisokonezo;
- misomali yokhala;
- kufooketsa chitetezo;
- kuwonongeka kwa chiwindi.