Cov Ntawv Qhia Txog Cov Ntxhais
Zinc yog ib qho ntxhia dej uas koj xav tau rau kev loj hlob thiab kev tiv thaiv kab mob kev noj qab haus huv. Nws koom tes hauv cov khoom noj protein, DNA synthesis, thiab cell division. Zinc tseem tsim nyog rau ntau pua tus enzymes uas ua hauj lwm hauv cov tshuaj sib txawv ntawm tshuaj lom neeg thiab tseem ceeb heev rau qhov kev hnov ntxhiab tsw thiab hnov qab.
National Academies ntawm Sciences, Engineering thiab Medicine, Noj Qab Haus Huv thiab Kho Mob tau npaj cov kev noj haus kev noj haus (DRIs) rau zinc raws hnub nyoog.
Kev Noj Haus Txuas Siv
1 txog 3 xyoos: 7.0 milligrams ib hnub twg
4 txog 8 xyoos: 12 milligrams ib hnub twg
9 mus rau 13 xyoos: 23 milligrams ib hnub twg
14 txog 18 xyoo: 34 milligrams ib hnub twg
19+ xyoo: 40 milligrams ib hnub twg
Zinc zaub mov muaj nyob hauv cov khoom noj protein ntau xws li nqaij, nqaij qaib, ntses thiab nqaij nruab deg. Oysters yog siab heev hauv zinc. Legumes, ceev, cov txiv hmab txiv ntoo thiab cov khoom siv mis nyuj tseem muaj cov zinc. Koj lub cev tsis muaj qhov system zoo rau zinc, yog li koj xav noj cov khoom noj uas muaj zinc txhua txhua hnub.
Cov neeg muaj mob, cov poj niam cev xeeb tub los yog cov poj niam cev xeeb tub, kev quav dej caw thiab cov neeg uas muaj kev mob plab zaw kuj yuav tau txais txiaj ntsig los noj cov khoom noj uas muaj zinc los yog noj tshuaj (nrog koj tus kws kho mob ua ntej). Zinc toxicity yog ua tau yog tias koj noj ntau ntau zinc raws li kev noj haus ntxiv.
Zinc Deficiency Symptoms
Zinc deficiency tuaj yeem ua rau tsis qab los noj mov, tsis muaj zog tiv thaiv kab mob hauv lub cev thiab qeeb qeeb hauv kev loj hlob.
Kev nyuab siab heev tuaj yeem ua kom plaub hau, qhov muag thiab tawv nqaij, raws plab, hnyav, thiab hypogonadism thiab impotence rau txiv neej.Deficiency tej zaum yuav yog vim tsis muaj zinc hauv kev noj haus lossis teeb meem nrog absorption
Cov neeg uas muaj kab mob plab hnyuv quav (IBD) lossis qee yam kev phais plab hle ua yuav muaj teeb meem zom zaws.
Cov pojniam uas cev xeeb tub yuav muaj feem ntau dua vim tias tus me nyuam xeeb tub yuav tsum tau nyiaj ntau. Tej zaum cov neeg muaj roj muaj peev xwm xav tau zinc ntxiv vim hais tias muaj ntau qhov chaw cog cov zinc kuj muaj cov phytates, uas txo cov kua dej ntau.
Kev muaj peev xwm tsis muaj nyob rau hauv lub teb chaws tsim, thiab nws tsis tshua pom muaj nyob hauv cov menyuam yaus thiab cov hluas. Zinc deficiency feem ntau tsis yooj yim yog vim qhov zinc hauv serum (feem ntshav ntawm kev kuaj ntshav) tsis sawv cev rau tus nqi uas pom muaj nyob rau hauv lub hlwb.
Zinc Toxicity
Noj ntau zinc ua ib qho ntxiv tom qab tuaj yeem ua rau xeev siab, ntuav, tu leeg, mob plab, thiab mob taub hau. Kev siv megadoses ntawm zinc txhua hnub rau ib lub sij hawm ntev yuav ua rau muaj teeb meem nrog tooj liab thiab hlau , ua rau lub cev tsis muaj zog thiab txo cov qib HDL roj. Cov tshuaj Zinc kuj tuaj yeem ua ke nrog qee cov tshuaj.
Lub Tebchaws ntawm cov Academies ntawm Science, Engineering thiab Tshuaj, Noj Qab Haus Huv thiab Kho Kev Noj Qab Haus Huv (Division of Health and Medicine) tau teem caij rau siab noj tshuaj (UL) rau cov vitamins thiab minerals. Tus UL yog qhov siab tshaj plaws uas koj tuaj yeem noj txhua hnub (ntawm ob qho khoom noj thiab tshuaj) uas yuav tsis ua rau muaj mob.
Hnub Nruab Nrab Mob Siab Siab rau Zinc
- Cov laus: 40 milligrams ib hnub twg
- Cov hluas: 34 milligrams ib hnub twg
- Cov menyuam yaus hnub nyoog 9 txog 13: 23 milligrams ib hnub twg
- Cov menyuam yaus hnub nyoog 4 txog 8: 12 milligrams ib hnub twg
- Cov me nyuam muaj hnub nyoog 1 txog 3: 7 milligrams ib hnub twg
- Cov me nyuam mos muaj hnub nyoog 7 txog 12 hlis: 5 milligrams ib hnub twg
- Cov me nyuam mos txog 6 hli: 4 milligrams ib hnub twg
Qhov chaw:
National Academies ntawm Sciences, Engineering thiab Tshuaj, Noj Qab Haus Huv thiab Kho Mob. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." Tau txais lub 3 hlis tim 16, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
Lub Koom Haum Kev Ntsuam Xyuas Lub Tebchaws, Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. "Kev Ntsuam Xyuas Hnub Nyoj Txog Kab Mob Ntshav - Pom Ntsuam." Tau txais lub 3 hlis tim 16, 2016. http://www.nei.nih.gov/amd/.
Chaw Ua Haujlwm Kev Noj Zaub Haus, Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. "Kev Noj Zaub Mov Ntxiv: Zinc." Tau txais lub 3 hlis tim 16, 2016. http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/.