Home » 锌资料,福利,食物来源匮乏


It is thought that zinc supplementation can help skin conditions such as acne and eczema, prostate problems, anorexia nervosa, alcoholics and those suffering from trauma or post-surgery.It is always better to seek the advice of an expert before taking any supplements.据认为,补充锌可以帮助皮肤病症,例如痤疮和湿疹,前列腺问题,神经性厌食,酗酒者和那些因外伤或专surgery.it是较好的办法是请教专家,然后才采取任何补助金。 If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise.如果你选择了采取锌补充你不应该超过每日建议量,除非医生的意见,说不然。

Only 20% of the zinc present in the diet is actually absorbed by the body.只有20 %的锌,目前在国会其实是被人体吸收。 Dietary fibre and phytic acid, found in bran, wholegrain cereals, pulses and nuts, inhibit zinc absorption.膳食纤维和植酸,发现麦麸,全麦谷类,豆类和坚果,抑制锌的吸收。 Phytic acid forms a highly insoluble complex with zinc, which the body cannot absorb.植酸,形成了一个高度复杂的不溶性与锌,人体无法吸收。 Cooking processes can reduce the adverse effects of both phytic acid and dietary fibre on zinc absorption.烹饪过程中,可以减少的不利影响,都植酸和膳食纤维对锌的吸收。 Baking can destroy over half the phytic acid in whole meal bread.烘焙能摧毁一半以上的植酸在全餐面包。

Sources of zinc来源锌

Zinc is present in a wide variety of foods, particularly in association with protein foods.锌是,目前在各种各样的食品,特别是在协会与蛋白质食物。 A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral.素食往往含有较少的锌比肉类为基础的饮食,所以这是很重要的素食者,吃大量的食物都富含这一重要矿产。

Good sources for vegetarians include dairy products, beans and lentils, yeast, nuts, seeds and wholegrain cereals.良好来源为素食,包括乳制品,豆类和扁豆,酵母,坚果,种子和全麦谷物。 Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc.南瓜种子提供的一个最集中的素食食物来源的锌。

Benefits of zinc福利锌

It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis, in insulin activity, in the metabolism of the ovaries and testes, and in liver function.它起着关键的作用,在生长和细胞分裂的,这亦是我们所需要的蛋白质和DNA的合成,在胰岛素活性,在代谢的卵巢和睾丸,并在肝功能。

As a component of many enzymes, zinc is involved in the metabolism of proteins, carbohydrates, lipids and energy.作为一个组成部分,许多酶,锌是参与代谢蛋白质,碳水化合物,脂类和能源。

It is necessary for a healthy immune system, and is also of use in fighting skin problems such as acne, boils and sore throats.既要对一个健康的免疫系统,也使用在战斗皮肤问题,如痤疮,痱子喉咙发炎。

It is further needed for cell division, and is needed by the tissue of the hair, nails and skin to be in top form.这是进一步需要的细胞分裂过程,是需要由组织中的头发,指甲和皮肤处于良好状态。

Zinc is further used in the growth and maintenance of muscles.锌是进一步用于生长和维持肌肉。

Children, for normal growth and sexual development also require zinc.儿童正常生长发育及性方面的发展也需要锌。

It also seems as if zinc helps to control the oil glands, and is also required for the synthesis of protein and collagen – which is great for wound healing and a healthy skin.它也似乎因为如果锌有助于控制石油腺体,又是需要和蛋白质合成胶原蛋白-这是伟大的,为伤口愈合,以及健康的皮肤。

Deficiency of zinc缺失锌

There is a shortage of zinc in many people’s diet, since zinc is destroyed in the milling process and is also lost in cooking.还有就是缺乏锌在许多人的饮食习惯,因为锌是摧毁,在铣削过程中,又是失去了在煮食。

Other symptoms of zinc deficiency can include hair loss, diarrhoea, fatigue, delayed wound healing, and decreased growth rate and mental development in infants.其他症状缺锌,可以包括脱发,腹泻,疲劳,愈合延迟,降低增长速度和智力的发育在婴幼儿。

A deficiency will result in an under-performing immune system, open to infections, allergies, night blindness, loss of smell, falling hair, white spots under finger nails, skin problems, sleep disturbances etc. A缺乏会导致下一个不良的免疫系统,开放给感染,过敏,夜盲,失去嗅觉,下降头发,白点指甲,皮肤问题,睡眠障碍等。

Men with zinc shortage may have a problem with fertility, while women may experience irregular periods.男子与锌的短缺,可能有一个问题,与生育,而女性则可能经历不规则时期。 Children with too little zinc may have stunted growth and slow sexual maturity.儿童太少,锌可能有发育不良,生长缓慢,性成熟。

With too little in the body, the sense of smell might suffer, as well as your sense of taste.与太少,在人体中,对气味的感觉可能会蒙受损失,以及你的味的感觉。

Symptoms of high intake症状的高摄入量

Elevated intake of zinc (1- 2 gram per day) over an extended period can actually harm immune system instead of assisting it.高架摄取锌( 1 -2克每一天)的一个较长时期内,可实际上损害免疫系统,而不是帮助它。 Intake of zinc should be kept to under 100 mg per day as larger amounts may result in nausea, diarrhea, dizziness, drowsiness and hallucinations.摄取锌应保持在100毫克,每天为较大数额可能会导致恶心,腹泻,头昏,嗜睡,并有幻觉。

If one wants to take a zinc supplement, rather take it at night on an empty stomach, as zinc can interfere with the absorption of other minerals such as copper and iron.如果要采取锌补充,而不是是否可以在晚上就饿着肚子,因为锌可干扰吸收其它矿物质如铜和铁。 In a multi-vitamin situation, make sure that the zinc and iron is nearly in the same amounts.在一个多维生素的情况,作出肯定的是,锌和铁,是近在同一数额。

Large intakes of zinc can cause nausea and diarrhea大量摄入量的锌可引起恶心和腹泻

When more is needed当更多的是需要

Men should always ensure enough zinc in their diets, since the health of their prostate gland is linked to zinc. 男人应该总是设法确保有足够的锌在他们的饮食,因为健康,他们的前列腺腺体挂锌。 Zinc is needed to manufacture testosterone and a shortage may induce a low sperm count, loss of libido and other emotional problems.锌是需要制造睾酮和缺乏可引起低精子计数,性欲减退和其他情绪问题。 Zinc may also be helpful in fighting infection and inflammation of the prostate gland in older men.锌可能也有助于争取感染和炎症的前列腺腺体中老年男子。 It is lost on ejaculation, since sperm needs this mineral to swim towards the egg.这是失去对射精的,因为精子需要这种矿物游泳,对鸡蛋。

If a women is taking a birth control pill, or receiving hormone replacement therapy, extra zinc may be indicated, and all vegans and vegetarians should also consider their zinc intake, as well as people suffering from psoriasis and women while pregnant or lactating.如果一个妇女正在采取避孕丸,或接受激素替代疗法,课外锌可表示,所有素食者和素食者也应该考虑他们的锌摄入量,以及患有牛皮癣和妇女,而怀孕或授乳。

People consuming large amounts of alcohol may also be at risk of lowered zinc levels市民如进食大量的酒精也可能会有风险的降低,锌水平

Daily requirement每日规定

The RNI (Reference Nutrient Intake) is the amount of nutrient, which is enough for at least 97% of the population.该rni (营养素参考摄入量)是多少养分,这是不够的,至少有97 %的人口。

In the case of microelements, such as trace elements, the amounts are very small, yet they are still important.在案件的微量元素,如微量元素,金额非常小,但他们仍然是重要的。