Da yawan abun ciki a cikin jikin mutum, zinc na biyu ne kawai ga baƙin ƙarfe. A cikin jikin mutum shine 2-3 grams na tutiya. Mafi yawan adadinsa yana mai da hankali ga hanta, yalwata, kodan, kasusuwa da tsokoki. Wasu kyallen takalma tare da babban abun ciki na zinc sune idanu, glandan prostate, spermatozoa, fata, gashi, da yatsun hannu da yatsa.
Zingiki yana cikin jikin mu akasarin yanayin da ke gina jiki, da ƙananan ƙwayar da muke samu a cikin nau'i na ionic. A cikin jiki, zinc yana hulɗa da kimanin 300 enzymes.
Zinc yana da hannu a yawancin ayyuka na jikin mutum. Mun lissafa babban:
- Yankin salula. Zingiki ya zama dole don rarrabawar sassan jiki da aiki.
- Tsarin tsari. Zinc yana cikin α-macroglobulin - wani muhimmin furotin na tsarin kwayoyin halitta. Zingiki kuma wajibi ne don aikin al'ada na thymus (thymus).
- Ƙaddamarwa. Zingiki ya zama dole don ci gaba da yara da kuma cikakkiyar matuƙar nau'o'in sifofin haihuwa a cikin yaro. Haka kuma an buƙata don samar da kwayar jini a cikin maza da oocytes a cikin mata.
- Detoxification na nauyi karafa. Zinc yana taimakawa wajen cire wasu ƙwayoyi masu guba daga jiki - misali, cadmium da gubar.
- Sauran ayyukan. Zingiki yana da mahimmanci don adana hangen nesa, jin dadin dandano da ƙanshi, don rabuwa da insulin, kazalika da shayarwa da metabolism na bitamin A.
Rashin zinc a cikin jiki yana faruwa ne da wuya, amma idan ta auku, yana bayyana kanta da wadannan alamun cututtuka:
- jinkirta ci gaba;
- rashin ci;
- dogon warkar da raunuka;
- Giragu;
- wani cin zarafin jijiyar dandano da ƙanshi;
- hypogonadism a cikin maza;
- cututtuka masu yawa;
- matsalolin fata;
- rashin ƙarfi na hangen nesa a cikin duhu;
- farar fata a kan kusoshi.
A wani ɓangaren kuma, ƙwayar zinc yana haifar da matsaloli daban-daban (wani lokaci mai tsanani). Bari mu kira su:
- ƙãra cholesterol;
- rage rage ƙarfe;
- rage daga jan karfe sha;
- aboki na ciki;
- vomiting;
- zawo;
- koda gazawar;
- hanta lalacewa;
- coma;
- mutuwa.
Zinc mai yawa na zinc, a matsayin mai mulki, samar da jiki da yawa ga yawan abincin abinci tare da abun ciki na zinc. Duk da haka, ban da abinci mai gina jiki, akwai wasu hanyoyi na zinc cikin jikin mutum.
An nuna babban zinc a cikin marasa lafiya da ke bin ka'idodin hanyoyin hemodialysis. Zing poisoning (ta hanyar evaporation) zai iya faruwa a cikin mutanen da ke aiki tare da injin walda.
Waɗanne samfurori suna da sinadarin yawa?
Abinci mai arziki a zinc yana nufin ainihin asalin dabba. Daga cikin samfurori, ana samun alamar zinc, amma bashinsa ba shi da kyau - wato, wannan zinc ba ta da kyau kuma ba ta amfani dashi a cikin wani mataki mai dadi ba. Daga abin da ya gabatar ya biyo bayan cewa abincin da ake ginawa daga kayan shuka ba zai zama mai arziki a zinc ba.
Samfurori tare da mafi girma abun ciki na zinc sun hada da kysters da mussels. Don fahimtar yadda waɗannan samfurori suke da wadata a zinc, mun ambata da wadannan: kawai kawa zai iya rufe kusan 70% na bukatun yau da kullum na mutum tasa.
Products mafi arziki a zinc (MG / 100 g):
- sababbin abubuwa: 45-75;
- mussels: 21;
- ƙwayar alkama, rami: 13-16;
- Kwayoyin Brazil: 7;
- m nama: 4,5-8,5;
- cuku "Cheddar": 4;
- Peas: 4;
- hazelnut: 3.5;
- kwai gwaiduwa: 3.5;
- sardines: 3.5;
- Ƙidãfun tumaki.
- kaza (nama mai duhu): 2.85;
- walnuts: 2.25;
- Gurasa da Bran: 1.65;
- turkish Peas: 1.4;
- shrimps: 1.15;
- kwai cikakke: 1.1;
- madara: 0.75.
Mahimmancin nau'in zinc ya dogara ne akan jima'i na mutumin da shekarunsa, kuma yana da siffar da ke ciki:
Yara jarirai
- 0-6 watanni: 2 MG / rana;
- Watanni 7-12: 3 MG / rana.
Yara da matasa
- 1-3 shekaru: 3 MG / rana;
- 4-8 shekaru: 5 MG / rana;
- Shekaru 9-13: 8 MG / rana.
Men
- 14 shekaru da sama: 11 MG / rana.
Mata
- Shekaru 18-18: 9 MG / rana;
- 19 shekaru da sama: 8 MG / rana.
Ka lura cewa kashi mafi ƙanƙara na zinc shine 15 MG / rana. A lokacin daukar ciki, buƙatar ta yana ƙaruwa.