Menene Zinc? Rashin Zinc - Abincin da Ya ƙunshi Zinc

Rashin Zinc yana faruwa ne saboda jiki ba shi da isasshen zinc. Ma'adinan Zinc yana da mahimmanci ga jikinmu. Jikinmu ba zai iya samar da shi ba. Don haka, dole ne a samo shi daga abinci. Zinc ya zama dole don jiki ya yi ayyuka masu zuwa;

• maganganun kwayoyin halitta
• Enzymatic halayen
• aikin rigakafi
• Haɗin furotin
• DNA kira
• Warkar da rauni
• Girma da ci gaba

Abincin da ke dauke da zinc sune tushen tsirrai da dabbobi kamar nama, kifi, madara, abincin teku, kwai, legumes, hatsi, da iri mai mai.

Maza suna buƙatar MG 11 na zinc kowace rana kuma mata suna buƙatar 8 MG na zinc. Duk da haka, yana ƙaruwa zuwa 11 MG ga mata masu ciki da 12 MG ga waɗanda suke shayarwa. Wasu kungiyoyi, kamar yara ƙanana, matasa, tsofaffi, masu juna biyu ko mata masu shayarwa, suna cikin haɗari ga ƙarancin zinc.

Kuna iya karanta cikakkun bayanai game da abin da kuke buƙatar sani game da ma'adinan zinc, wanda shine taƙaitaccen taƙaitaccen bayani, daga ci gaba da labarin.

Menene Zinc?

Zinc yana daya daga cikin ma'adanai masu mahimmanci da ake bukata don lafiyar mu. Tsarin rigakafi yana ɗaukar ayyuka masu mahimmanci kamar ayyukan rayuwa. Bugu da ƙari, zinc, wanda ke taimakawa ayyuka da yawa kamar girma, haɓakawa, haɗin furotin, tsarin rigakafi, aikin haifuwa, samuwar nama, ci gaban neuro-halayen halayen, yawanci ana samuwa a cikin tsoka, fata, gashi da kashi. Ma'adinan, wanda ke taka muhimmiyar rawa a yawancin tsarin ilimin halitta da ilimin lissafi, ya kamata a dauki shi a cikin adadi mai yawa don tsarin jin tsoro mai karfi da tsarin rigakafi.

Menene Zinc ke Yi?

Yana da mahimmancin ma'adinai wanda jiki ke amfani da shi ta hanyoyi marasa adadi. DemirIta ce ta biyu mafi yawan ma'adinai a cikin jiki bayan Yana cikin kowane tantanin halitta. Yana da mahimmanci ga ayyukan fiye da 300 enzymes waɗanda ke taimakawa a cikin metabolism, narkewa, aikin jijiya da sauran matakai masu yawa.

Bugu da ƙari, yana da mahimmanci don haɓakawa da aikin ƙwayoyin rigakafi. Hakanan wajibi ne don lafiyar fata, haɗin DNA da samar da furotin.

Har ila yau wajibi ne don jin daɗin dandano da ƙanshi. Tunda jin wari da ɗanɗano ya dogara da wannan sinadari, ƙarancin zinc yana rage ikon ɗanɗano ko wari.

Amfanin Zinc

1) Yana ƙarfafa garkuwar jiki

• Wannan ma'adinai don ƙarfafa tsarin rigakafi yana da taimako. 
• Tun da yake yana da mahimmanci don aikin ƙwayoyin rigakafi da siginar tantanin halitta, tsarin rigakafi ya raunana idan akwai rashi.
• Zinc yana ƙarfafa wasu ƙwayoyin rigakafi da oxidative danniyarage i.

2) Yana hanzarta warkar da rauni

• Ana amfani da Zinc sau da yawa a asibitoci a matsayin maganin konewa, wasu ulcers, da sauran raunukan fata.
• Wannan ma'adinai collagen Yana da mahimmanci don warkarwa yayin da yake taka muhimmiyar rawa a cikin kira, aikin rigakafi da amsawar kumburi.
• Yayin da rashi na zinc yana rage jinkirin warkar da rauni, shan abubuwan zinc yana hanzarta warkar da rauni.

3) Yana rage haɗarin cututtukan da suka shafi shekaru

• Daya daga cikin amfanin zinc shine ciwon huhu, kamuwa da cuta da Macular degeneration na shekaru (AMD) yana rage haɗarin cututtukan da suka shafi shekaru kamar su
• Har ila yau, an rage yawan damuwa na oxidative. Yana ƙarfafa rigakafi ta hanyar haɓaka ayyukan ƙwayoyin T da ƙwayoyin kisa na halitta, waɗanda ke taimakawa kare jiki daga kamuwa da cuta.

4) Yana goyan bayan maganin kuraje

• KurajeYana faruwa ne sakamakon toshewar gland masu samar da mai, kwayoyin cuta, da kumburi.
• Nazarin ya ƙaddara cewa duka biyun magani da na baki tare da wannan ma'adinai yana rage kumburi kuma yana hana ci gaban kwayoyin cuta.

5) Yana rage kumburi

• Zinc yana rage danniya na oxidative kuma yana rage matakan wasu sunadarai masu kumburi a jikinmu. 
• Rashin damuwa yana haifar da kumburi na kullum. Wannan yana haifar da cututtuka daban-daban kamar cututtukan zuciya, ciwon daji, da raguwar tunani.

Menene Rashin Zinc?

Rashin sinadarin Zinc yana nufin cewa akwai ƙananan ma'adinai na zinc a cikin jiki; Wannan yana haifar da jinkirin girma, asarar ci da asarar ayyukan tsarin rigakafi. A lokuta masu tsanani, ana ganin asarar gashi, jinkirta balaga jima'i, gudawa ko ciwon ido da fata.

Rashin ƙarancin zinc yana da wuya. Yana iya faruwa a jariran da ba sa samun isasshen sinadarin zinc daga uwaye masu shayarwa, da mutanen da ke shaye-shaye, da kuma mutanen da ke shan magungunan hana rigakafi.

Alamomin raunin zinc sun haɗa da rashin girma da haɓakawa, jinkirta balaga jima'i, raƙuman fata, zawo na yau da kullun, raunin raunin rauni, da matsalolin ɗabi'a.

Me ke Kawo Karancin Zinc?

Rashin wannan ma'adinan yana faruwa ne sakamakon rashin daidaituwar abinci, kamar ƙarancin cin 'ya'yan itatuwa da kayan marmari.

Zinc yana da mahimmanci ga yawancin ayyuka na jiki. Don haka, adadin da ake buƙata ya kamata a ɗauke shi daga abincin. Rashin sinadarin Zinc babbar matsala ce. Ya kamata a bi da shi ta amfani da abinci na halitta ko kayan abinci mai gina jiki. Sauran abubuwan da zasu iya haifar da karancin zinc a jikin dan adam sun hada da:

• mummunan sha,
• Gudawa
• cutar hanta na kullum
• na kullum ciwon koda
• Ciwon suga
• Aiki
• Ƙarfe mai nauyi

Alamomin Rashin Zinc

• gaggautsa farce
• Bran
• rage ci
• Gudawa
• Fata bushewar fata
• ciwon ido
• asarar gashi
• Rashin haihuwa
• cutar rashin barci
• Rage wari ko dandano 
• tabarbarewar jima'i ko rashin ƙarfi
• spots fata
• rashin isasshen girma
• ƙananan rigakafi

Cututtukan da Rashin Zinc ke Haɗuwa

• Matsalolin haihuwa

Rashin Zinc na iya haifar da rikitarwa yayin tsarin haihuwa. Bayarwa mai wahala, tsawaita haihuwa, zubar jini, damuwa na iya haifar da karancin sinadarin zinc a cikin mata masu juna biyu.

• hypogonadism

Ana iya bayyana wannan a matsayin rashin aiki mara kyau na tsarin haihuwa. A cikin wannan cuta, ovaries ko ƙwai ba sa samar da hormones, qwai, ko maniyyi.

• Tsarin rigakafi

Rashin sinadarin Zinc yana shafar ayyukan al'ada na sel. Yana iya ragewa ko raunana ƙwayoyin rigakafi. Saboda haka, mai irin wannan rashi zai fuskanci ƙarin cututtuka da cututtuka irin su mura. Zinc yana da mahimmanci don kiyaye ingantaccen tsarin rigakafi.

• kuraje vulgaris

Yin amfani da creams na tushen zinc, kuraje vulgaris Hanya ce mai aminci kuma mai tasiri na jiyya. Don haka, samun zinc daga abinci a kullun yana taimakawa wajen kawar da waɗannan kurajen da ba a so.

• Ciwon ciki

Zinc yana inganta warkar da raunuka. Abubuwan da ke tattare da wannan ma'adinai suna da tabbataccen sakamako na warkarwa akan gyambon ciki. Ya kamata a dauki karin kayan aikin zinc kamar yadda aka ba da shawarar don magance wannan nan da nan, musamman a farkon matakan.

• lamuran mata

Rashin sinadarin Zinc na iya haifar da rashin daidaituwar al'ada ko PMS. Hakanan yana iya haifar da damuwa yayin daukar ciki.

• fata da kusoshi

Rashin ƙarancin zinc zai iya haifar da raunuka na fata, hannails; fararen fata a kan kusoshi, cuticles masu kumbura, kurjin fata, bushewar fata, da rashin girman ƙusa.

Yana iya haifar da illa kamar psoriasis, bushewar fata, kuraje da eczema. Zinc yana inganta haɓakar ƙwayoyin fata. Rashi na iya haifar da kunar rana, psoriasis, blisters da cutar danko.

• aikin thyroid

Zinc yana samar da hormones daban-daban na thyroid. Yana taimakawa wajen yin T3, wanda ke daidaita aikin thyroid.

• yanayi da barci

Rashin sinadarin Zinc na iya haifar da matsalar barci da matsalolin ɗabi'a. 

• Sashen salula

Zinc yana taka muhimmiyar rawa wajen girma da rarraba tantanin halitta. Ana ba da shawarar Zinc don girma tayin yayin daukar ciki. Ana buƙatar Zinc don tsayi, nauyin jiki da haɓaka ƙashi a cikin yara.

• cataract

A retina ya ƙunshi adadi mai kyau na zinc. Idan akwai rashi, ana iya samun ɓarna ko gaba ɗaya na hangen nesa. Zinc yana taimakawa wajen magance makanta da dare.

• Asarar gashi

Zinc yana taimakawa wajen samar da sebum, wanda ke da mahimmanci ga lafiya da danshi gashi. Yana maganin dandruff. Hakanan yana taimakawa gashi mai ƙarfi da lafiya. Rashin sinadarin Zinc zai iya haifar da asarar gashi, siriri da maras kyau, gashi da furfura. Yawancin shamfu na dandruff sun ƙunshi zinc.

Wanene yake samun ƙarancin zinc?

Saboda karancin wannan ma'adinan yana lalata tsarin garkuwar jiki kuma yana kara samun damar kamuwa da cutar, ana tunanin wannan yanayin zai haifar da mutuwar fiye da 5 ga yara 'yan kasa da shekaru 450.000 a kowace shekara. Wadanda ke cikin hadarin karancin zinc sun hada da:

• Mutanen da ke da cututtukan ciki kamar cutar Crohn
• Masu cin ganyayyaki da masu cin ganyayyaki
• Mata masu ciki da masu shayarwa
• Jarirai masu shayarwa na musamman
• Mutanen da ke da ciwon sikila
• anorexia ko bulimia masu matsalar cin abinci, kamar
• Mutanen da ke fama da ciwon koda
• Masu amfani da barasa

Abincin da Ya ƙunshi Zinc

Tun da jikinmu ba zai iya samar da wannan ma'adinai ta dabi'a ba, dole ne mu same ta ta hanyar abinci ko kari na abinci. Cin abinci mai dauke da zinc zai samar da adadin da ake bukata na wannan ma'adinai. Abincin da ke ɗauke da zinc sun haɗa da:

• Kawa
• sesame
• 'Ya'yan flax
• 'Ya'yan kabewa
• Oat
• Kakao
• Kwai gwaiduwa
• Koda wake
• Gyada
• Naman rago
• Almond
• kaguwa
• Chickpeas 
• Peas
• cashews
• tafarnuwa
• Yogurt
• launin ruwan kasa shinkafa
• Naman sa
• Kaza
• hindi
• Mantar
• alayyafo

Kawa

• 50 grams na kawa ya ƙunshi 8,3 MG na zinc.

Sai dai zinc kawa Yana da arziki a cikin furotin. Hakanan yana da wadatar bitamin C. Vitamin C yana da kyau ga rigakafi. Protein yana inganta tsoka da lafiyar sel.

sesame

• 100 grams na sesame ya ƙunshi 7,8 MG na zinc.

sesame Ya ƙunshi mahadi masu taimakawa rage ƙwayar cholesterol. Wani fili da ake kira sesamin yana taimakawa wajen daidaita hormones. Sesame kuma yana da yawan furotin.

'Ya'yan flax

• 168 grams na flaxseed ya ƙunshi 7,3 MG na zinc.

'Ya'yan flax Yana da matukar arziki a cikin omega 3 fatty acids. Yana taimakawa wajen maganin cututtukan fata da cututtukan hanji mai kumburi.

'Ya'yan kabewa

• Akwai 64 MG na zinc a cikin gram 6,6 na tsaba na kabewa.

'Ya'yan kabewaYana da wadata a cikin phytoestrogens waɗanda ke daidaita cholesterol a cikin matan da suka shude.

Oat

• 156 grams na hatsi sun ƙunshi 6.2 MG na zinc.

OatMafi mahimmancin abincin da ke ƙunshe a ciki shine beta-glucan, fiber mai narkewa mai ƙarfi. Wannan fiber yana daidaita matakan cholesterol kuma yana ƙara haɓakar ƙwayoyin cuta masu kyau a cikin hanji. Hakanan yana inganta sarrafa sukarin jini.

Kakao

• 86 grams na koko ya ƙunshi 5,9 MG na zinc.

koko fodaZinc yana ƙarfafa rigakafi. Cocoa yana da wadata a cikin flavonoids waɗanda ke ƙarfafa rigakafi.

Kwai gwaiduwa

• 243 grams na kwai gwaiduwa ya ƙunshi 5,6 MG na zinc.

Kwai gwaiduwa ya ƙunshi bitamin A, D, E da K. Yana da arziki a cikin omega 3 fatty acids. Mafi mahimmanci, yana dauke da lutein da zeaxanthin, wadanda sune antioxidants masu kare lafiyar ido.

Koda wake

• gram 184 na wake na koda ya ƙunshi 5,1 MG na zinc.

Koda wake yana rage yawan furotin C-reactive da aka sani don haifar da cututtuka masu kumburi. Yana sarrafa matakin sukari na jini kuma yana taimakawa wajen magance ciwon sukari.

Gyada

• gram 146 na gyada ya ƙunshi 4.8 MG na zinc.

Gyadayana kare zuciya. Yana rage haɗarin kamuwa da gallstones tsakanin mata da maza.

Naman rago

• gram 113 na rago ya ƙunshi 3,9 MG na zinc.

Naman ragoya ƙunshi yafi gina jiki. Yana da babban ingancin furotin wanda ya ƙunshi duk mahimman amino acid. Protein Rago yana da amfani musamman ga masu gina jiki da marasa lafiya suna murmurewa daga tiyata.

Almond

• Akwai 95 MG na zinc a cikin gram 2,9 na almonds.

Almond Ya ƙunshi antioxidants waɗanda ke rage damuwa har ma da rage tsufa. Ya ƙunshi babban adadin bitamin E, sinadari mai gina jiki wanda ke kare membranes cell daga lalacewa.

kaguwa

• Akwai 85 MG na zinc a cikin gram 3.1 na naman kaguwa.

Kamar yawancin naman dabba, kaguwa shine cikakken tushen furotin. Har ila yau, tushen bitamin B12 ne, wanda ke taimakawa wajen samar da kwayoyin jini masu kyau.

Chickpeas

• Akwai 164 MG na zinc a cikin gram 2,5 na chickpeas.

ChickpeasYana daidaita sukarin jini da cholesterol saboda yana da girma musamman a cikin fiber. Wannan yana hana ciwon sukari da cututtukan zuciya. Har ila yau, ya ƙunshi selenium, ma'adinan da ke taimakawa wajen rage haɗarin mutuwa da ke da alaka da ciwon daji.

Peas

• Akwai 160 MG na zinc a cikin gram 1.9 na Peas.

Baya ga ƙunshi isasshen adadin zinc. Peas ba ya ƙunshi cholesterol. Yana da ƙarancin mai da sodium. Yana da arziki musamman a cikin lutein. Cin wake yana hana ciwon ido kamar su macular degeneration da cataracts.

cashews

• 28 grams na cashews sun ƙunshi 1,6 MG na zinc.

cashews Har ila yau yana da wadata a cikin ƙarfe da tagulla, wanda ke inganta yanayin jini. Yana taimaka wa jiki ya haifar da jajayen ƙwayoyin jini da amfani da su yadda ya kamata.

tafarnuwa

• gram 136 na tafarnuwa ya ƙunshi 1,6 MG na zinc.

tafarnuwarka Babban fa'ida shine ga zuciya. Yana inganta hawan jini da matakan cholesterol. Yana yaki da mura. Abubuwan da ke cikin antioxidants kuma suna hana raguwar fahimi. Abin sha'awa shine, tafarnuwa na taimakawa wajen share karafa masu nauyi daga jiki.

Yogurt

• 245 grams na yogurt ya ƙunshi 1,4 MG na zinc.

YogurtYana da wadata a cikin calcium da zinc. Calcium yana taimakawa wajen kula da lafiyar hakora da kashi. Bitamin B da ke cikin yoghurt suna kare wasu lahani na haihuwa bututun jijiya. Yogurt kuma yana da wadataccen furotin.

launin ruwan kasa shinkafa

• Akwai 195 MG na zinc a cikin gram 1,2 na shinkafa mai launin ruwan kasa.

launin ruwan kasa shinkafa Yana da wadata a cikin manganese, wanda ke taimakawa wajen sha na gina jiki da kuma samar da enzymes masu narkewa. Manganese yana ƙarfafa tsarin rigakafi.

Naman sa

• Akwai 28 MG na zinc a cikin gram 1.3 na naman sa.

Naman sa na kunshe da sinadarin omega 3 da ke kare lafiyar zuciya. Ya ƙunshi babban adadin linoleic acid, wanda aka sani yana rage haɗarin ciwon daji da cututtukan zuciya.

Kaza

• Akwai 41 MG na zinc a cikin gram 0.8 na naman kaza.

Naman kaji yana da wadata a cikin selenium, wanda aka sani yana yaki da cutar daji. Bitamin B6 da B3 da ke dauke da su suna inganta metabolism da inganta lafiyar kwayoyin jikinsu.

hindi

• Akwai 33 MG na zinc a cikin gram 0.4 na naman turkey.

Turkiyya namaYana da wadata a cikin furotin, wanda ke kiyaye ku na dogon lokaci. Samun isasshen furotin yana kiyaye matakan insulin kwanciyar hankali bayan cin abinci.

Mantar

• Akwai 70 MG na zinc a cikin gram 0.4 na namomin kaza.

namomin kazaYana daya daga cikin mafi ƙarancin tushen germanium, sinadari mai gina jiki wanda ke taimakawa jiki amfani da iskar oxygen yadda ya kamata. Namomin kaza kuma suna samar da ƙarfe, bitamin C da D.

alayyafo

• Akwai 30 MG na zinc a cikin gram 0.2 na alayyafo.

alayyafoƊaya daga cikin abubuwan da ake amfani da su na antioxidants a cikin tafarnuwa, wanda ake kira alpha-lipoic acid, yana rage matakan glucose kuma yana hana damuwa na oxidative. Alayyahu kuma na kunshe da bitamin K, wani muhimmin sinadari mai gina jiki ga lafiyar kashi.

Menene Guba na Zinc?

Zinc wuce haddi, wato, zinc guba, na iya faruwa a cikin mutanen da suke amfani da adadi mai yawa na kari na zinc. Yana haifar da illa kamar ciwon tsoka, rage rigakafi, amai, zazzabi, tashin zuciya, gudawa, ciwon kai. Yana haifar da rashi na jan karfe ta hanyar rage sha na jan karfe.

Ko da yake wasu abinci sun ƙunshi babban adadin zinc, gubar zinc ba ta faruwa daga abinci. Zinc guba, multivitamins Wannan yana faruwa ne saboda bazata na kayan abinci na abinci ko kayan gida masu ɗauke da zinc.

Alamomin Guba Zinc

• Tashin zuciya da amai

Tashin zuciya da amai alamun guba ne na kowa. Magunguna fiye da 225 MG suna haifar da amai. Kodayake amai na iya taimakawa jiki ya kawar da adadin mai guba, bazai isa ya hana ƙarin rikitarwa ba. Idan kun cinye adadin mai guba, ya kamata ku nemi kulawar likita nan da nan.

• Ciwon ciki da gudawa

Ciwon ciki tare da tashin zuciya da amai da zawo yana faruwa. Ko da yake ba kowa ba ne, an kuma ba da rahoton bacin hanji da zubar jini. 

Bugu da ƙari kuma, ƙwayar zinc chloride fiye da 20% an san shi yana haifar da lalacewa mai yawa ga ƙwayar gastrointestinal. Ba a amfani da sinadarin Zinc a cikin kayan abinci masu gina jiki. Amma guba yana faruwa ne ta hanyar shigar da kayan gida da gangan. Adhesives, sealants, soldering waters, tsaftacewa sinadarai, da kayan shafa itace duk sun ƙunshi zinc chloride.

• alamun mura

Zinc wuce haddi, zazzabi, sanyi, tari, ciwon kai ve gajiya na iya haifar da alamun mura kamar Hakanan waɗannan alamun suna faruwa a cikin wasu guba na ma'adinai. Don haka, bincikar gubar zinc na iya zama da wahala.

• Rage cholesterol mai kyau

Kyakkyawan, HDL cholesterol, yana rage haɗarin cututtukan zuciya ta hanyar share cholesterol daga sel. Don haka, yana hana tarin plaques rufewar jijiya. Bincike daban-daban akan matakan zinc da cholesterol sun gano cewa shan fiye da 50mg kowace rana na iya rage matakan cholesterol mai kyau.

• Canje-canje a dandano

Wannan ma'adinai yana da mahimmanci ga ma'anar dandano. Rashin sinadarin Zinc na iya haifar da yanayi irin su hypogeusia, wanda shine rashin aiki a cikin iyawar dandano. Abin sha'awa, cin abinci sama da matakan da aka ba da shawarar na iya haifar da canje-canje na ɗanɗano, kamar ɗanɗano mara kyau ko ƙarfe a baki.

• Karancin jan karfe

Zinc da jan karfe suna shiga cikin ƙananan hanji. Yawancin zinc yana shafar ikon jiki don sha jan ƙarfe. Bayan lokaci, wannan yana haifar da rashi na jan karfe. Copper kuma ma'adinai ne da ba makawa. Karfe shaYana sa samuwar kwayar jini ya zama dole ta hanyar taimakawa jini da metabolism. Yana kuma taka rawa wajen samuwar farin jinin jini.

• rashin ƙarfe anemia

Rashin lafiyayyen jajayen kwayoyin halittar jini saboda rashin isashshen sinadarin da ke jikinmu yana haifar da karancin iron anemia. Wannan ya faru ne saboda rashi na jan karfe da ke haifar da wuce gona da iri.

• Sideroblastic anemia

Rashin lafiyayyen ƙwayoyin jajayen jini ne saboda rashin iya sarrafa ƙarfe daidai gwargwado.

• neutropenia

Rashin lafiyayyen farin sel saboda lalacewar samuwar ana kiransa neutropenia. Bincike ya nuna cewa ana iya hana rashi tagulla ta hanyar shan sinadarin jan karfe tare da zinc.

• Cututtuka

Ko da yake yana taka muhimmiyar rawa wajen aikin tsarin rigakafi, yawan zinc yana hana amsawar rigakafi. Wannan yawanci anaemia ne kuma neutropeniaYana da illa na.

Maganin Guba Zinc

Guba Zinc na iya yin barazana ga rayuwa. Saboda haka, ya zama dole a nemi taimakon likita nan da nan. Yana iya zama da kyau a sha madara saboda yawan adadin calcium da phosphorus yana taimakawa wajen hana sha wannan ma'adinai a cikin gastrointestinal tract. Carbon da aka kunnayana da irin wannan tasiri.

Hakanan an yi amfani da abubuwan da aka lalata a lokuta masu guba. Wadannan suna taimakawa wajen dawo da jiki ta hanyar daure tutiya mai yawa a cikin jini. Daga nan sai a fitar da shi a cikin fitsari maimakon a shiga cikin sel.

Bukatar Zinc na yau da kullun

Don guje wa cin abinci mai yawa, kar a ɗauki babban adadin zinc kari sai dai idan likita ya ba da shawarar.

Abincin yau da kullun na zinc shine 11 MG ga manya maza da 8 MG ga mata manya. Mata masu ciki da masu shayarwa yakamata su cinye 11 da 12 MG kowace rana. Sai dai idan yanayin likita ya hana sha, zinc na abinci zai wadatar.

Idan kun ɗauki kari, zaɓi nau'ikan abubuwan sha kamar zinc citrate ko zinc gluconate. Nisantar da sinadarin zinc oxide mara kyau. Daga wannan tebur, zaku iya ganin buƙatun zinc yau da kullun na ƙungiyoyin shekaru daban-daban.

A takaice;

Zinc ma'adinai ne mai mahimmanci. Yakamata a dauki isasshen abinci. Abincin da ke dauke da zinc sune nama, abincin teku, goro, iri, legumes, da madara.

Rashin samun isasshen zinc a jiki saboda wasu dalilai yana haifar da karancin zinc. Alamomin rashin sinadarin zinc sun hada da raunin garkuwar jiki, ciwon ciki, lalacewar fata da farce, da canjin dandano.

Kishiyar karancin zinc shine wuce gona da iri. Ana haifar da wuce gona da iri ta hanyar ɗaukar manyan allurai na zinc.

Abincin yau da kullun na zinc shine 11 MG ga manya maza da 8 MG ga mata manya. Mata masu ciki da masu shayarwa yakamata su cinye 11 da 12 MG kowace rana.

References: 1, 2, 3