Zinc i ka papaʻai

ʻO Zinc kahi mineral mineral koʻikoʻi e pono ai ka poʻe e noho i ke olakino. ʻO nā minela kuhi, ʻo kēia mea ka mea ʻelua o ka hao wale i ka nui o kona kino.

ʻIke ʻia ʻo Zinc i nā pūnaewele i loko o ke kino. Pono ia no ke kino pale (immune) ʻōnaehana e hana pono. He mea nui ia i ka mahele o ka pūnaewele, ka ulu ʻana o ka pūnaewele, ka hoʻōla ʻana i ka ʻeha, a me ka haki ʻana o nā haʻuki.

Pono ʻia ʻo Zinc no ka ʻike o ka pilau a me ka ʻono. I ka wā hāpai, ka pēpē, a me ka wā kamaliʻi pono ke kino i ka zinc e ulu a ulu pono. Hoʻonui ka Zinc i ka hana o ka insulin.

ʻO ka ʻike mai ka loiloi loiloi e pili ana i nā zinc supplement i hōʻike ʻia:

• Ke lawe ʻia ma kahi o 5 mau mahina, hiki i ka zinc ke hōʻemi i kou makaʻu i ka maʻi ʻana me ke anuanu maʻamau.
• Ke hoʻomaka nei e lawe i nā mea hoʻopiha kiniki ma loko o 24 mau hola ma hope o ka hoʻomaka ʻana o nā ʻōuli anu e hoʻoliʻiliʻi i ka lōʻihi o nā ʻōuli a hana i nā hōʻailona me ka ʻoi loa o ke koʻikoʻi. Eia nō naʻe, ʻaʻole koi ʻia ka supplementation ma ʻō aku o ka RDA i kēia manawa.

ʻO nā protein holoholona kahi kumu maikaʻi o ka zinc. ʻOi aku ka zinc, ka puaʻa, a me ka hipa ma mua o ka iʻa. ʻO kaʻiʻo ʻeleʻele o kahi moa he zinc ka nui ma mua o kaʻiʻo māmā.

ʻO nā kumuwaiwai maikaʻi ʻē aʻe o ka zinc nā nati, nā kīʻaha piha, nā legume, a me ka hū.

ʻAʻole maikaʻi nā hua a me nā mea kanu, no ka mea ʻaʻole i loaʻa ke kiniki i nā protein mea kanu no ka hoʻohana ʻana o ke kino e like me ka zinc mai nā protein holoholona. No laila, ʻo ka ʻai haʻahaʻa protein a me nā papaʻai vegetarian e haʻahaʻa i ka zinc.

ʻO Zinc ka hapanui o nā multivitamin a me nā mea hoʻopili mineral. Loaʻa paha i kēia mau mea hoʻoliʻiliʻi zinc gluconate, zinc sulfate, a i ʻole zinc acetate. ʻAʻole maopopo inā ʻoi aku ka maikaʻi o kekahi ʻano ma mua o kekahi.

ʻIke pū ʻia ʻo Zinc i kekahi mau lāʻau ʻoi loa, e like me nā lozenges anuanu, nā ihu ihal, a me nā gela ihu.

Nā hōʻailona o ka hemahema zinc:

• Nā maʻi pinepine
• Hypogonadism i nā kāne
• Poho lauoho
• Makemake maikaʻi ʻole
• Nā pilikia me ke ʻano o ka ʻono
• Nā pilikia me ke ʻano o ka pilau
• ʻEha ʻili
• Hoʻonui lohi
• Pilikia ka ʻike ʻana i ka pouli
• ʻO nā ʻeha e hoʻolōʻihi ana i ka manawa e hoʻōla ai

ʻO nā mea hoʻopili Zinc i lawe ʻia i nā nui he kumu paha ka maʻi diarrhea, ʻōpū o ka ʻōpū, a me ka luaʻi. Hōʻike pinepine ʻia kēia mau ʻōuli ma waena o 3 a 10 mau hola o ka moni ʻana i nā mea hoʻohui. Hele aku nā ʻōuli i loko o kahi manawa pōkole ma hope o ka hoʻōki ʻana i nā mea hoʻohui. Hiki ke alakaʻi i ka nui o ka zinc i ka hemahema keleawe a hao paha.

ʻO ka poʻe e hoʻohana ana i nā nasal sprays a me nā gels i loaʻa ka zinc e loaʻa paha nā hopena ʻaoʻao, e like me ka nalowale ʻana i ko lākou ʻaʻala.

KUMU KUMU KUMU

Hāʻawi ʻia nā hana no ka zinc, a me nā meaola ʻē aʻe, i ka Dietary Reference Intakes (DRIs) i hoʻomohala ʻia e ka Papa Meaʻai a Meaʻai ma ka Institute of Medicine. ʻO DRI kahi manawa no kahi papa kuhikuhi o nā lawe i hoʻohana ʻia e hoʻolālā a loiloi i nā ʻai momona a ka poʻe olakino. ʻO kēia mau waiwai, ʻokoʻa i ka makahiki a me ka moekolohe, me:

• Recommended dietary allowance (RDA) - Ka awelika o ka pae o ka ʻai i kēlā me kēia lā e lawa ai e kūpono i nā pono kūpono o nā mea ola āpau (97% a 98%). ʻO kahi RDA kahi pae lawe e pili ana i nā hōʻike ʻepekema noiʻi.
• Loaʻa kūpono (AI) - hoʻokumu ʻia kēia pae i ka lawa ʻole o nā hōʻike noiʻi ʻepekema e hoʻomohala i kahi RDA. Hoʻonohonoho ʻia ia i kahi pae i manaʻo ʻia e hōʻoia i ka lawa pono o ka meaʻai.

Nā ʻai kuhikuhi kuhikuhi meaʻai no ka zinc:

Nā pēpē (AI)

• 0 i 6 mau mahina: 2 mg / lā

Nā keiki a me nā pēpē (RDA)

• 7 a 12 mau mahina: 3 mg / lā
• 1 i nā makahiki 3: 3 mg / lā
• 4 a 8 mau makahiki: 5 mg / lā
• 9 a 13 mau makahiki: 8 mg / lā

Nā ʻōpio a me nā mākua (RDA)

• Nā kāne, 14 mau makahiki a ʻoi paha: 11 mg / lā
• Nā Wahine, nā makahiki 14 a 18: 9 mg / lā
• Nā Wahine, makahiki 19 a ʻoi paha: 8 mg / lā
• Nā wahine hāpai, 19 makahiki a ʻoi paha: 11 mg / lā (14 a 18 mau makahiki: 12 mg / lā)
• Nā wahine lactating, 19 makahiki a ʻoi paha: 12 mg / lā (14 a 18 mau makahiki: 13 mg / lā)

ʻO ke ala ʻoi loa e loaʻa ai ka koi o kēlā me kēia lā o nā wikamina pono a me nā minelala e ʻai i ka papaʻai kaulike i loaʻa nā ʻano meaʻai like ʻole.

ʻO Mason JB. ʻO nā wikamina, nā minela ukali, a me nā micronutrients ʻē aʻe. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 218.

ʻO Salwen MJ. Nā wikamina a me nā kumuwaiwai kuhi. I: McPherson RA, Pincus MR, hua. ʻO kā Henry's Clinical Diagnosis a me Management e nā Laboratory Methods. 23rd Ed. St Louis, MO: Elsevier; 2017: chap 26.

Singh M, Das RR. Zinc no ke anuanu maʻamau. ʻO Cochrane Database Syst Rev.. 2013; (6): CD001364. PMID: 23775705 www.ncbi.nlm.nih.gov/pubmed/23775705.