Zinc ke e 'ngoe ea liminerale tsa tlhaho tse hlokahalang haholo bakeng sa' mele ea rona, e leng tsa bohlokoa bakeng sa sele e 'ngoe le e' ngoe ea 'mele ea rona. Ela hloko haholo-holo e lokela ho lefshoa ho dikahare tsa diinc tse nang le livithamine le lijo tse tlatsang lijo bakeng sa bana, kaha li tlatsetsa khōlong le ntshetsopele ea bana ba lilemong tsa bocha le lilemong tsa bocha. Ka karolelano, tlhokahalo ea batho bakeng sa ts'oaetso ena e ka ba 10 ho ea ho 25 mg ka letsatsi, empa tekanyo e lokela ho eketseha nakong ea bokhachane le lactation, hammoho le ho koetlisoa 'meleng ho eketsehileng, khatello ea maikutlo le kelellong.
Mesebetsi ea zinki 'meleng
A re hlahlobeng ka ho qaqileng kabelo ea hae bophelong ba rona ba letsatsi le leng le le leng. Kahoo, zinki:
- e kenela sebopeho le kholo ea lisele;
- e khothalletsa pholiso ea maqeba le ho chesa;
- o na le karolo e kholo ea ts'ebetso ea metabolism le ho qaptjoa ha liprotheine;
- e etsa hore o itšireletse mafung;
- e tlosa chefo le chefo e tsoang 'meleng;
- e khothalletsa mafura le lik'habohaedreiti tse nakong;
- e ntlafatsa mohopolo;
- ho hlokahala bakeng sa bophelo bo botle ba meno;
- e ikarabellang bakeng sa bophelo ba mahlo, haholo-holo retina le lense;
- e khothaletsa tsoelo-pele e tloaelehileng le lits'ebeletso tsa litho tsa botona bana le bacha;
- e ntlafatsa maemo a tloaelehileng a lefu lena ka rheumatism;
- ho hlokahala bakeng sa bakhachane bakeng sa tsoelo-pele ea nakoana ea lesea;
- ke thibelo e ntle ea kankere.
Lintho tse nang le zinki
Haeba o batla ho ntlafatsa bophelo ba hau - zinc ke molekane oa hau ea tšepahalang tabeng ena e thata. Li-vithamine le zinki li fumanoa lijong tseo ka sebele li hlomelloang ke lijo tsa hau. Haeba ha ho joalo, nahana ka kenyelletso ea bona.
Lintho tse ruileng ka zinki:
- rye le bohobe ba koro;
- lijo-thollo (oatmeal, perele harese, buckwheat, raese, nyalothe);
- macaroni;
- linaoa;
- meroho (poone, lierekisi, linaoa, litapole, lihoete, k'habeche, beet, eiee, konofolo, tamati, eggplant, likomkomere, mokopu, radish, zucchini, pepere e khubelu, horseradish);
- meroho (dill, salate, sorrel, parsley );
- litholoana (liapole, lierekisi, apricots, morara, plums);
- li-monokotsoai (mahepu, blueberries, cherries, gooseberries, tse tala, li-plums, li-currants tse khubelu le tse ntšo);
- linate;
- lebese;
- chisi;
- li-oyster le crab nama;
- peo ea mokopu;
- koaa;
- li-soya;
- nama ea khomo le nama ea kolobe;
- mahe a kana;
- tlhapi ea linōka.
Ho lemoha khaello ea diminerale ena e ka ba bonolo haholo. U hloka feela ho netefatsa hore ha u na matšoao a joalo.
Ho haelloa ke zinki ho khetholla:
- ho hōla butle ho bana;
- hamorao ho kena bongoaneng;
- mathata a nang le tšusumetso ho banna;
- ho folisa ho fokola ha letlalo le senyehileng;
- ho halefa, ho halefa ha bonolo;
- mathata a ho hopola;
- botsoa;
- lerata litsebeng;
- matšoao a otlolohileng;
- ponahalo ea mafura;
- ho lahleheloa ke moriri;
- tahlehelo ea lijo;
- lipekere tse hlabang;
- libaka tse tšoeu holim'a lipeiti tsa lipekere;
- ho iketsetsa setšoantšo ho mafu a mangata a tšoaetsanoang;
- k'holeseterole e phahameng maling.
Mathata ana a tla u thusa ho rarolla li-vithamine tse khethehileng tse ruileng ka liminerale, livithamine tse nang le zinki le magnesium le li-macro-microelements tse molemo.
'Me hona joale pele u khetha vithamine complexes, e lokelang ho ela hloko. Kahoo, livithamine tse nang le magnesium le zinki:
- Antioxidants;
- Ho hlaka;
- Selizinc Plus;
- Vitrum;
- Centrum;
- Complivit;
- Alphabet;
- Oligovit;
- Multitabs;
- Duovit.
Li-vithamine tse nang le zinki le selenium li lokela ho khethoa ka hloko, kaha likarolo tsena tse peli li arolelana.
Leha ho le joalo, u se ke ua sebelisa hampe tšebeliso ea livithamine ka zinki, kaha ho feta moo ho na le liphello tse bohloko haholo:
- moriri o fetoha o hlabang, tahlehelo ea bona ea eketseha;
- ho nyekeloa ke pelo;
- lipekere tse rohiloeng;
- ba fokolloa ke tšireletso ea letho;
- ho senyeha ha sebete.