Cov zaub mov twg muaj zinc: daim ntawv teev npe, cov yam ntxwv ntawm kev nqus los ntawm lub cev

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Kev noj qab haus huv thiab kev noj qab haus huv ntawm tib neeg yog nyob ntawm qhov muaj cov kab mob hauv lub cev. Ib qho tseem ceeb tshaj plaws rau lub neej yog zinc. Nws yog ib qho tsim nyog rau kev ua haujlwm ntawm ntau lub cev, ua kom lub cev ua haujlwm ntawm cov hlwb. Zinc nkag mus rau hauv lub cev tsuas yog los ntawm cov khoom noj. Cov neeg niaj hnub no, vim qhov xwm txheej ecological thiab kev zam rau kev noj zaub mov txawv, feem ntau tsis muaj cov kab no. Qhov no tuaj yeem cuam tshuam rau ntawm daim tawv nqaij, plaub hau, pom kev thiab txawm tias lub hlwb. Tab sis yuav cov vitamin npaj tsis yog ib qho kev xaiv. Nws yog qhov zoo dua los nrhiav seb cov khoom noj twg muaj zinc, vim nws yog nrog cov qauv no kom nws nqus tau zoo dua.

Lub luag haujlwm ntawm zinc hauv lub cev

Cov kab no yog ib feem ntawm cov txheej txheem tseem ceeb hauv lub cev. Nws yog ib feem ntawm txog 300 enzymes thiab cov tshuaj hormones. Zincmuaj nyob rau hauv tag nrho cov hlwb, nyob rau hauv cov ntaub so ntswg ntawm lub retina ntawm ob lub qhov muag thiab plaub hau.

Qhov tseem ceeb heev rau poj niam. Nws yog ib qho tsim nyog rau qhov xwm txheej ntawm daim tawv nqaij, plaub hau thiab rau tes, nws cov nyiaj ib txwm pab tus poj niam nyob hauv cov hluas. Thiab thaum cev xeeb tub, zinc ua kom muaj kev loj hlob ntawm tus menyuam hauv plab. Tsis tas li ntawd, cov ntxhia no muaj cov khoom nram qab no:

• muab kev tiv thaiv kom muaj zog;
• activates rog oxidation;
• txhim kho kev ua haujlwm ntawm cov qog sebaceous;
• ntxiv dag zog rau cov plaub hau thiab rau tes;
• slows aging;
• ua kom cov txheej txheem ntawm tes rov tsim dua tshiab;
• stimulates lub hlwb;
• ua kom puas siab puas ntsws;
• ua kom muaj kev loj hlob zoo thiab kev loj hlob ntawm cov menyuam yaus;
• tiv thaiv kab mob ntawm qhov chaw mos.

Yog vim li cas tsis muaj peev xwm

Feem ntau, tus neeg tsis tas yuav paub cov khoom noj twg muaj zinc thiab lwm yam kab mob. Nrog rau kev noj zaub mov kom zoo, lawv nkag mus rau hauv lub cev kom txaus. Tab sis qee zaum muaj cov xwm txheej uas zinc tsis tau muab nrog cov zaub mov los yog nws tsis zoo absorbed. Cov laj thawj rau qhov tsis muaj zinc hauv lub cev tuaj yeem sib txawv, yog li nws yog qhov zoo dua los mus kuaj thiab sab laj nrog kws kho mob. Kev noj zaub mov tsis txaus rau hauv lub cev tuaj yeem pom nyob rau hauv xws li:

• thaum ua raws li kev noj zaub mov nruj;
• nrog neeg tsis noj nqaij;
• kev quav cawv;
• noj ntau carbohydrates, tshwj xeeb tshaj yog qab zib;
• rau qee yam kab mob, tshwj xeebpathologies ntawm lub plab zom mov;
• kev nyuaj siab;
• thaum noj tshuaj hormonal contraceptives, diuretics lossis anabolics.

Zinc deficiency cov tsos mob

Yog ib tus neeg tsis paub tias cov zaub mov twg muaj zinc, thiab tsis ua raws li cov hauv paus ntsiab lus ntawm kev noj zaub mov kom zoo, nws yuav muaj qhov tsis txaus. Qhov no feem ntau cuam tshuam rau cov plaub hau, tawv nqaij thiab rau tes. Cov plaub hau pib poob tawm, ua npub, dandruff tshwm. Cov ntsia hlau tawg, exfoliate, kab txaij dawb tshwm rau ntawm lawv. Cov tawv nqaij qhuav, kab mob dermatological feem ntau tshwm sim: dermatitis, eczema, pob txuv. Qhov tsis muaj zinc yog qhov xav tau zoo hauv cov menyuam yaus - lawv muaj qhov qeeb ntawm kev loj hlob thiab kev loj hlob. Tib lub sijhawm, cov tub ntxhais hluas muaj kev nyiam ua rau tus cwj pwm phem, haus dej cawv, thiab kev nyuaj siab.

Zinc deficiency yog teeb meem rau cov poj niam cev xeeb tub - lawv tuaj yeem yug ntxov ntxov, txiv neej muaj peev xwm ua rau muaj menyuam tsis taus. Cov kis las poob zoo thiab txo cov txiaj ntsig. Nrog rau qhov tsis muaj zinc, kev ua xua tshwm sim, qhov txo qis hauv kev tiv thaiv kab mob, kev nkag siab ntawm saj thiab tsw hloov, thiab cov ntshav ncig cuam tshuam. Tsis tas li ntawd, cov kab mob hauv qab no tuaj yeem tshwm sim:

• kev muaj menyuam;
• cataract;
• memory poob;
• dementia;
• txo qis libido;
• ntshav qab zib;
• tsis pom kev thiab hmo ntuj dig muag;

Nyob rau lub caij no

Rau kev ua haujlwm ntawm lub cev, nws yog qhov tsim nyogxyuas kom noj zinc txhua hnub. Tus nqi ntawm nws ib hnub yuav txawv me ntsis nyob ntawm tus neeg lub hnub nyoog, kev ua si ntawm lub cev thiab poj niam txiv neej. Feem ntau ntawm cov kab mob no yog xav tau los ntawm cov txiv neej, vim tias nws yog zinc uas ua kom cov testosterone ntau lawm thiab koom nrog kev tswj xyuas kev noj qab haus huv ntawm qhov chaw mos. Ib tug txiv neej xav tau 24-26 mg ntawm zinc ib hnub twg. Yuav luag tib tus nqi yuav tsum tau noj los ntawm cov poj niam thaum cev xeeb tub - 22-23 mg.

Cov menyuam mos txog ib xyoos xav tau 2-2.5 mg ntawm zinc ib hnub, thiab txog li 11 xyoos, nws xav tau nce mus rau 11 mg. Cov tub ntxhais hluas xav tau - 14-16 mg. Thiab cov poj niam laus xav tau 19-22 mg ntawm zinc. Nrog lub hnub nyoog, qhov xav tau ntawm zinc txo. Tom qab 50 xyoo, cov poj niam tsuas xav tau 10 mg ntawm nws, thiab cov txiv neej - 13 mg. Qhov kev xav tau ntawm nws yog nce ntawm cov neeg ncaws pob thiab cov neeg tau txais kev tawm dag zog lub cev. Cov kab no tuaj yeem ntxuav tawm nrog hws thaum tawm hws hnyav.

Yuav ua li cas sau qhov khoob

Yog tias ib tug neeg pom qhov tawg thiab lwm yam tsos mob ntawm zinc deficiency, nws yog qhov zoo tshaj plaws mus ntsib kws kho mob kom kuaj. Nws tsis pom zoo kom pib noj tshuaj tam sim nrog nws cov ntsiab lus. Qhov no microelement tsis zoo absorbed nyob rau hauv daim ntawv hluavtaws. Nyob rau hauv tas li ntawd, nyob rau hauv txoj kev no nws yog ib qho yooj yim mus cuag ib tug overdose ntawm zinc, uas yog tsis muaj tsawg txaus ntshai tshaj nws deficiency. Yog li, qhov tseem ceeb uas tus neeg yuav tsum tau ua hauv qhov no yog pib noj cov zaub mov uas muaj zinc ntau ntau.

Nws yuav tsum tau nco ntsoov tias qee zaum nws cov nyiaj txo qis txawm tias siv txaus. Piv txwv li, qee cov khoom siv mis nyuj tsis zooabsorption ntawm no kab kawm. Qhov phem tshaj nws kuj yog absorbed nrog ib tug loj npaum li cas ntawm calcium, hlau los yog tooj liab, raws li zoo raws li nrog ntau dhau ntawm legumes. Thiab thaum haus luam yeeb, haus kas fes, dej cawv, ntau cov suab thaj, zinc raug ntxuav tawm ntawm lub hlwb. Zinc yog absorbed zoo dua nrog cov protein kom txaus.

zinc nyob qhov twg

Cov zaub mov twg muaj cov kab no, koj tuaj yeem nug tus kws paub txog zaub mov. Muaj ntau ntau ntawm cov khoom zoo li no, yog li ntawd, nrog kev noj zaub mov sib txawv thiab sib npaug, feem ntau tsis muaj qhov tsis txaus ntawm nws. Yog hais tias koj them sai sai rau cov uas nws yog nyob rau hauv ntau, me me, tab sis txaus rau assimilation, koj tau txais ib tug impressive daim ntawv teev. Cov zaub mov twg muaj zinc?

• Nqaij thiab ntses, tshwj xeeb tshaj yog oysters, eel thiab ntses kaus poom. Pab tau nqaij nyug siab thiab tus nplaig, nqaij qaib lub siab, nqaij liab ntawm qaib (ceg).
• Muaj zinc nyob rau hauv cereals thiab legumes. Cov no yog cov taum pauv, nplej, barley, lentils, buckwheat. Tsis tas li ntawd, koj tuaj yeem suav nrog poppy thiab noob hnav, sunflower, taub dag thiab flax noob hauv kev noj haus.
• Ntaus thiab txiv hmab txiv ntoo qhuav yog qhov zoo. Tshwj xeeb tshaj yog cashews, ntoo thuv ceev, walnuts thiab peanuts. Ntxiv rau figs, hnub tim thiab qhuav apricots.
• Muaj zinc hauv txiv hmab txiv ntoo thiab zaub. Koj yuav tsum tau them sai sai rau cabbage ntawm txhua yam, eggplant, peas, carrots, peppers. Raspberries, txiv kab ntxwv, currants, txiv duaj kuj tseem siv tau.
• Cov ntsiab lus zinc siab hauv cov nplooj ntsuab thiab zaub ntsuab. Cov no yog spinach, celery, dos, lettuce, dill, as well as basil, thyme, nettle, mint.
• Muaj zinc hauv cov porcini qhuav, porcini nceb,nceb.

Khoom noj muaj zinc

Daim ntawv teev cov khoom los them nyiaj rau qhov tsis muaj cov kab no yog qhov loj heev. Tab sis muaj qee qhov uas tsim nyog tau txais kev saib xyuas tshwj xeeb. Cov no yog cov khoom noj uas muaj zinc ntau tshaj.

• Ua ntej tshaj plaws, cov no yog cov nqaij nruab deg: oysters, uas muaj yuav luag 700 mg ib 100 g. Muaj ntau ntau hauv cov ntses hiav txwv, squid, eels, hiav txwv kale.
• Zoo txaus zinc hauv cov noob nplej sprouted, bran, nplej xim av.
• Ntau yam ntawm cov noob hnav, cocoa, cashew nuts, taub taub thiab noob paj noob hlis.
• Ntau cov khoom lag luam cereal muaj zog nrog zinc. Piv txwv li, barley, lentils, taum pauv, peas, oatmeal thiab buckwheat - tag nrho cov khoom no muaj ntau tshaj 5 mg ntawm zinc ib 100 g.
• Nws yog ib qho tsim nyog yuav tsum muaj cov txiv hmab txiv ntoo citrus, raspberries, currants, txiv apples hauv kev noj haus ntau dua. Thaum zom tau zoo, 100g ntawm cov txiv hmab txiv ntoo no tuaj yeem muab koj qhov xav tau zinc txhua hnub.
• Tab sis feem ntau zinc muaj nyob rau hauv cov tsiaj proteins. Yog li ntawd, peb yuav tsum tsis txhob hnov qab txog daim siab, nqaij qaib, qe, cheeses. Cov zaub mov no kuj muaj zinc ntau.
• Los ntawm cov dej qab zib, feem ntau yog hauv tshuaj yej ntsuab. Tshwj xeeb tshaj yog tias koj ntxiv txiv qaub, mint, cardamom rau nws.

Kev noj zaub mov rau cev xeeb tub thiab lactating

Nws yog ib qho tseem ceeb heev rau tus poj niam nqa ib tug me nyuam kom tau txais zinc txaus hauv lub cev. Ntxiv mus, qhov kev xav tau ntawm nws yog me ntsis nce, txij li ib feem ntawm nws mus rau kev pab rau tus menyuam. Tsuas yogTsis tas li ntawd, qhov xav tau rau lwm cov kab mob xws li selenium, magnesium, calcium, kuj nce ntxiv. Nws tseem ceeb heev rau tus poj niam cev xeeb tub ua raws li kev noj zaub mov tshwj xeeb. Kev noj haus yuav tsum muaj ntau cov khoom noj uas muaj zinc thiab selenium, magnesium thiab calcium, lwm cov vitamins thiab minerals. Kev noj zaub mov yuav tsum sib txawv thiab sib npaug. Qhov no yuav pab kom tsis txhob muaj kev pheej hmoo ntawm nchuav menyuam, ua kom lub cev xeeb tub thiab tsis muaj pathologies hauv tus menyuam.

Yuav ua li cas, tus poj niam yuav tsum paub cov khoom noj twg muaj zinc thiab lwm yam kab. Yuav kom noj zaub mov kom raug, koj yuav tsum sab laj nrog kws kho mob. Yog hais tias ib tug poj niam tsis ua xua, noj cov nqaij nruab deg ntau, tsiaj siab, qe, cereals, citrus txiv hmab txiv ntoo, txiv ntseej thiab noob.

Yuav ua li cas thiaj tsis muaj zinc rau tus neeg tsis noj nqaij

Raws li cov txiaj ntsig ntawm kev tshawb fawb, cov zaub mov cog tsis tuaj yeem muab lub cev xav tau zinc. Tom qab tag nrho, nws feem ntau pom nyob rau hauv cov nqaij nruab deg thiab nqaij. Tab sis tus neeg tsis noj nqaij kuj tuaj yeem tsim nws cov zaub mov kom tsis txhob muaj zinc. Ua li no, koj yuav tsum noj ntau txiv ntoo, cog noob thiab sprouted nplej. Feem ntau cov zinc muaj bran, germinated nplej nplej, noob hnav noob, poppy noob, taub dag, flax, ntoo thuv ceev. Nws muaj nyob rau hauv barley, buckwheat, lentils. Los ntawm zaub, koj yuav tsum muaj xws li kohlrabi cabbage, broccoli, soybeans thiab legumes nyob rau hauv cov zaub mov. Cov poov xab qhuav, nceb, dos thiab qej, qos yaj ywm, carrots, beets, celery, asparagus thiab lwm yam zaub ntsuab. Ua khoom qab zib, koj yuav tsum noj txiv qaub, figs, txiv apples, raspberries, currants, hnub, qhuav apricots. Tsis tas li ntawd, koj tuaj yeem ua decoctions ntawm cov nroj tsuag tshuaj: nettle,birch nplooj.

Zinc thiab lwm yam kab

Nws tsis tshua muaj thaum cov zaub mov tsuas muaj ib qho micronutrient. Feem ntau muaj ntau cov zaub mov. Thiab lawv txhua tus muaj kev sib raug zoo nrog ib leeg. Tab sis txhua tus ntawm lawv yog qhov tsim nyog rau lub neej ib txwm muaj. Selenium thiab zinc yog qhov tseem ceeb tshwj xeeb. Nws yog ib qho tseem ceeb kom paub tias cov khoom no microelements yog dab tsi los txhawb lub cev tiv thaiv kab mob, cov txheej txheem ntawm cov txheej txheem metabolic thiab tswj kev pom kev zoo. Ib qho txaus ntawm lawv yog oysters, offal, qe, noob hnav.

Qee cov ntsiab lus ntxiv thiab txhim kho ib leeg txoj haujlwm. Piv txwv li, zinc thiab magnesium ua ke pab txhawb kev ua haujlwm, ntxiv dag zog rau lub paj hlwb, thiab txhim kho lub plawv ua haujlwm. Yog li ntawd, nws tseem ceeb heev kom paub tias cov zaub mov twg muaj zinc thiab magnesium. Cov no yog ntoo thuv ceev, cashews, seaweed, txiv laum huab xeeb, cocoa, taub dag noob, oysters, squids.

Txhawm rau ua kom cov txheej txheem metabolic, tshem tawm cov co toxins thiab cov roj cholesterol ntau dhau, kev noj cov zinc thiab chromium ib txhij yog tsim nyog. Cov no yog cov zaub mov uas normalize lub cev hnyav, ntshav qabzib, thiab ntshav siab. Cov zaub mov twg muaj chromium thiab zinc? Cov no yog cov ntses hiav txwv, nqaij nyug siab, qe, zaub paj, kua txiv hmab txiv ntoo, nqaij thiab nplej.

Kev npaj cov vitamin

Qee zaum kev noj zaub mov tsis txaus los ua kom tsis muaj zinc. Qhov no tuaj yeem yog nrog nws qhov tsis txaus siab lossis nrog cov kab mob uas cuam tshuam nws txoj kev nqus hauv cov hnyuv. Hauv qhov no, nws yog ib qho tseem ceeb heev uas yuav tau mus ntsib kws kho mob,leej twg yuav sau tshuaj kho tus mob no. Ntxiv nrog rau kev kho tus kab mob hauv qab, cov tshuaj vitamin uas muaj zinc yog siv.

Txoj hauv kev zoo tshaj plaws los ua kom tsis muaj cov kab ke tshwj xeeb no yog cov khoom noj "Zincite". Cov no yog cov ntsiav tshuaj effervescent, txhua tus muaj 10 mg ntawm zinc. Ua ke nrog kev noj zaub mov tshwj xeeb, nws pab muab cov koob tshuaj txhua hnub ntawm cov kab mob no. Tsis tas li ntawd, koj tuaj yeem noj multivitamin complexes, ntxiv rau lwm cov vitamins thiab minerals, muaj zinc. Qhov zoo tshaj plaws yog Zincteral, Seletsink Plus, Centrum, Complivit, Vitrum.

Zib kawg

Thaum zinc tau txais los ntawm cov zaub mov, tsuas yog qhov xav tau yog nqus tau. Overdose hauv qhov no tsis tshwm sim. Tab sis feem ntau, zinc yog tshuaj lom hauv koob tshuaj loj - ntau dua 100 mg ib hnub. Qhov no tshwm sim tsuas yog thaum noj nws hauv kev npaj thiab kev noj zaub mov ntxiv. Tsis tas li ntawd, zinc lom tuaj yeem tshwm sim thaum cov zaub mov khaws cia lossis siav hauv cov khoom siv zinc. Nyob rau tib lub sijhawm, mob taub hau, xeev siab thiab ntuav, mob plab thiab plab zom mov tshwm sim. Tsis tas li ntawd, zinc lom tuaj yeem ua rau qaug zog, qaug zog, qaug zog, tachycardia thiab ua tsis taus pa.