Nyoka yakadzika inogona kutyisidzira muviri wako. Apo patinenge tazera, masimba edu ezvirwere zvezvirwere anowanzoita kuti atadze kuoma, izvo zvinogona kutungamirira kune zvakakomba, kunyange zvinouraya, utano hwehutano. Kuti udzikise kuderera uku, zvakakosha kuti urambe uine utachiona hutano hwakanaka kuburikidza nekudya kwakapfuma mu phytochemicals uye zvinokosha zvinovaka muviri.
Kudya utano kunoderedza kunetseka kune chirwere chekupemha nokuti micronutrients yakawanda inoshanda kutsigira zvakakodzera muviri.
Phytochemicals inobva mumiti yakasiyana-siyana, michero, nezvimwewo zvekudya zvinomerawo zvine anti-microbial uye zvirwere zvekudzivirira zvirwere.
Kuchengetedza Zinc Levels Sezvatinokura
Kuderedza muviri kunowedzera kukanganisa kune pneumonia uye hofenza, kunze kwekusimudzira ngozi yekuvandudza zvirwere zvekudzivirira uye zvirwere. Kuchengetedza nzvimbo yakakwana yezinga kunogona kugadzirisa kupera kwemaitiro ezvirwere zvinowanzoitika nezera.
Tsvakurudzo dzinoverengeka dzakawana vakwegura kuti vari pangozi yekushaya zinc. Vashoma kupfuura hafu yevakuru vakwegura muUnited States vanodya zinc yakakwana. Dambudziko racho rinowedzera nokuti pangave nekurasikirwa nekugadzirisa kushanda sezvatinenge takura.
Kutsvakurudza kunoratidza kuti, kunyanya kune vanhu vakwegura, kuchengeta nzvimbo yakakwana yezinga inogona kuva yakakosha zvikuru pakudzivirira pneumonia . Kune vakwegura, zvirwere zvinotapukira zvakadai sepineumonia, zvikuru-asi zvinodzivirirwa-maitiro ezvirwere.
Mukudzidza kwavakwegura vakwegura mumisha yekuchengetedza vakwegura, avo vane serumini yemazuva ese vane chirwere chepineumonia uye hafu yakawanda semishonga inorwisa mabhakitiriya yakaenzaniswa nevaya vane serum zinc yakadzika.
Zvidzidzo zvinobatanidza vanhu vakwegura kuwedzera neZinc zvinoratidza kuti kuwedzera kwehuni yepamusoro kunovandudza zvirwere zvekudzivirira muviri uye kupikisa utachiona.
Mukuongorora kwe2007, vanhu vakuru vane makore makumi mashanu nemashanu kubva kune makumi mashanu nemakumi matatu nemasere vane zviduku zveplasma zinc uye yepamusoro ekunyanya kukanganiswa kweizii uye kuvhiringidza kuenzaniswa nevakuru vaduku. Hafu yevakuru vakatora zinc zvinyorwa zvemwedzi gumi nembiri, uye imwe hafu yakawana placebo. Chiyero chekuporesa kwepemheta uye zviratidzo zvekuvhiringidza uye kushungurudzika kweiyo oxidative zvakaderera muboka reZinc pane yeboka re placebo.
Chidzidzo che 2016 muAmerican Journal of Clinical Nutrition yakapa musha wevasingakwanisi vekuchenesa vagari zinc supplement kana placebo zuva rega rega. Pashure pemwedzi mitatu, boka reZinc rakawedzera serum zinc uye T nhamba dzedzimba.
Kune avo vasiri kudya kudya kwakakwana kuti vasimbise maitiro avo ekudzivirira muviri, hutachiona hunotanga kuderedza makore anenge 60 kusvika ku65. Asi kunyange avo vari kudya kudya kwakakodzera vangada zinc supplementation. Zinc inoda inofungidzirwa kuti inenge 50 kubva muzana yakakwirira kune avo vanotevera chikafu chekudyara zvakakwana nekuda kwekuderedza bioavailability kubva kunezvokudya zvezvirimwa. Phytate, iyo inorwisa antioxidant inowanikwa muzviyo zvakakwana, maruva, marimu, uye mbeu, zvinodzivirira kubatwa kwemamwe emaminera, kusanganisira zinc. Mukuwedzera, mamwe emaminerari akadai sesimbi uye calcium anopindira newaini yekunwa. Mhangura inokwikwidzawo neincincini yekusunga mapuroteni mukati memasero emuviri.
Iyo Zinc Inokurudzira Kusachengetedzwa
Kunyange zvazvo zinc ine mabasa akawanda akasiyana mumuviri, maitiro ehutachiona husina simba sezvatinoita isu takaita zvakafanana neyekushaiwa kweZinc, zvichireva kuti zinc inopera inogona kuva chinhu chinokonzera kupera kwechirwere chekudzivirira muviri. Zinc inokosha kuDNA kushandiswa uye kushandiswa kwesero, uye nokuda kwechikonzero ichi, masero anowedzera zvikuru, semasero ezvirwere, anorarama pane zvakakwana zve zinc. Kukura kana kushanda kwemhando dzakasiyana dzemasero emumunwe, semakrorophage, neutrophils, maseru evanhu vemazuva, masero eT, nemasero eB haana kukanganiswa nekushaya kwe zinc.
Mukuwedzera pane zvaunofunga muhutachiona hwehutachiona, zinc inoderedzawo kukanganisa kwehutano, inoita basa rekugadzirisa nekugadzirisa mapuroteni, rinotarisa kutaura kwemajini akawanda, uye rinotungamirira mazana emakemikari anoitika mumuviri. Zinc zvakare inofanirwa kubudiswa neurotransmitter muuropi uye insulin kuvhara nekuvhara.
Kuchengetedza nzvimbo yako yezinga kunogona kuva chinhu chinokosha kurarama hupenyu hurefu, hune utano kuburikidza nekuvandudza kushanda kwesimba rako rekudzivirira muviri. Zinc, pamwe nekudya chikafu-dense, mbeu-rima (Nutritarian) kudya, kunonoka kukwegura uye kuderedza ngozi yako yepineumonia nezvimwe zvirwere zvinopisa upenyu.
> Sources:
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> Barnett JB, Hamer DH, Meydani SN: Mamiriro Akatsika Akatsi: Nechiitiko Chine Ngozi yePuminea muvakwegura? Mhuka Revhu 2010; 68: 30-37.
> Briefel RR, Bialostosky K, Kennedy-Stephenson J, et al: Zinc Kuwanikwa kwevanhu veUnited States: Zviwanikwa Kubva kuTatu National Health and Nutrition Examination Survey, 1988-1994. J Nutriti 2000; 130: 1367S-1373S.
> Meydani SN, Barnett JB, Dallal GE, et al: Serum Zinc uye Pneumonia Munharaunda Yekuchengetedza Vakwegura. Am J Clin Nutritio 2007; 86: 1167-1173.
> Prasad AS, Beck FW, Bao B, et al: Zinc Supplementation Inoderedza Kuitika Kwezvirwere Muvanhu Vakwegura: Migumisiro yeZinc paZvizvarwa zveCytokine uye Inokonzera Kushungurudzika. Am J Clin Nutritio 2007; 85: 837-844.