Zinc wani sinadari ne wanda ke samuwa a yawancin abinci, kamar wake, nama, da kifi. Yana tallafa wa aikin inganta garkuwar jiki, kuma yana iya taimakawa wajen magance gudawa da warkar da rauni. Sinadari ne mai mahimmanci wanda jikin ɗan’adam ke buƙatar shi don kasancewa cikin koshin lafiya. Wannan sinadari shi ne na biyu ne kawai da ake samu daga ƙarfe wanda jiki ke amfana da shi.
6vAkwai sinadarin zinc a cikin ƙwayar halitta (cell) a ko’ina a jiki. Jiki na buƙatar sinadarin don inganta tsarin garkuwar jiki da yin aiki yadda ya kamata. Yana taka muhimmiyar rawa a cikin rarraba tantanin halitta wato (cell division), haɓakar girman ƙwayoyin halittar, warkar da rauni da kuma ragargaza abinci nau’in carbohydrates.
Baya ga tallafa wa tsarin kariya ga jiki, zinc yana ba wa jiki damar samar da sunadarai da DNA, kuma yana taka rawa wajen girma da ci gaban yara.
Zinc yana da mahimmanci ga ayyuka daban-daban na jiki, gami da aikin inganta lafiyar jiki da garkuwarsa, warkar da rauni, yanayi na yau da kullun, da sauran su.
Ire-iren abinci masu sinadarin zinc
Wasu nau’ikan abincin ruwa, nama da kaji a dabi’ance suna da sinadarin zinc. Har ila yau, akwai kayayyakin da ke da sinadarin zinc kamar hatsi. Yawanci yana da sauƙi a sami adadin da ake bukata na zinc ba tare da ƙari ba. Nau’ikan abincin da ke da sinadarin zinc sun haɗa da:
- Naman sa
- Kaji da talo-talo
- Ƙwai
- Madara da hatsi gabaɗaya
- Wake da gyada
- Alade
- Kifi ƙaguwa da sauran su.
Ayyukan sinadarin zinc a jiki
Sinadarin zinc na da matuƙar muhimmanci ga jikin ɗan’adam a cewar Clinic, C. (June, 2024) kamar yadda suka wallafa a shafinsu na yanar gizo ClevelandClinic. Ga wasu daga cikin jerin aiki ko alfanun sinadarin zinc a jiki:
1. Inganta garkuwar jiki
Jiki yana buƙatar sinadarin zinc don tsarin garkuwar jiki ta inganta, ta yi aiki yadda ya kamata. Ƙarancin sinadarin zinc na iya ƙara haɗarin cututtuka, kamar ciwon hunhu.
2. Maganin gudawa
Hukumar Lafiya ta Duniya (WHO) ta ba da shawarar shan sinadarin zinc ga jarirai masu gudawa. Akwai tabbacin da ke nuna cewa yana iya rage yawan gudawa, musamman ma waɗanda ba su da abinci mai gina jiki.
3. Warkar da rauni
Zinc yana taka muhimmiyar rawa wajen kiyaye lafiyar fata. Mutanen da ke da rauni na dogon lokaci ko gyambo suna da ƙarancin sinadarin zinc a jikinsu. Masana a fannin kiwon lafiya na iya ba da shawarar yin amfani da kayan abinci masu ɗauke da sinadarin zinc ga mutanen da ke da raunuka masu tsayi.
Wani bincike da aka yi a 2017, ya lura cewa sinadarin zinc yana taka muhimmiyar rawa a kowane mataki na warkar da raunuka da gyaran fata don hana cututtuka shiga jiki.
4. Rage damuwa
Zinc yana da wasu sinadarai na kauda damuwa. Ba shakka wannan zai iya taimakawa wajen rage damuwa. Masana kimiyya sun yi imanin cewa akwai alaƙa tsakanin damuwa da cututtuka na yau da kullum, irin su hawan jini da ciwon sukari, da sauran abubuwan da ke haifar da cutukan rayuwa. Har ila yau binciken na 2017 ya nuna cewa zinc na iya taimakawa wajen hana kamuwar cututtuka.
5. Hana lalacewar ƙwayoyin halitta (cells)
Zinc yana hana lalacewar tantanin halitta (cells), kuma yana iya taimakawa wajen jinkirta saurin tsufa da rage matsalar ƙarfin gani, a cewar wata cibiyar kiwon kafiya. Duk da haka, yana da wuya a hana tsufa. Masu nazari a 2020 sun gano cewa rashin sinadarin zinc na iya taka rawa wajen ta’azzarar wannan lalacewa.
6. Lafiyar jima’i
Masana da masu bincike a fannin kiwon lafiya sun gudanar da nazari a 2018, game sinadarin zinc, daga ƙarshe sun bayyana zinc a matsayin sinadari mai mahimmanci ta fuskar lafiyar jima’i ga maza. Dalilan wannan na iya haɗawa da ayyukan zinc a matsayin antioxidant da daidaita ma’aunin hormone (ƙwayar halittar da ke sa sha’awa).
Ƙarancin sinadarin zinc na iya haifar da jinkirin balaga, wanda zai iya haifar da jinkirin ci gaban jiki ko tunani ko kuma koma baya a rayuwa, gami da al’amuran lafiyar jima’i. Duk da haka, yayin da rashin sinadarin zinc zai iya haifar da mummunan tasiri, yawansa ma zai iya haifar da cuta, wanda zai iya zama cutarwa ga maniyyi.
7. Yanayin fata
An tabbatar da cewa zinc na iya taimakawa wajen magance wasu cututtukan fata, saboda yana taka rawa wajen warkar da rauni. Masana sun nuna cewa zinc na iya taimakawa wajen magance:
- acne vulgaris
- hidradenitis suppurativa
- atopic dermatitis
- diaper dermatitis
8. Ciwon ƙashi
Zinc yana taka muhimmiyar rawa a cikin samuwar ƙashi da lafiyarsa, kuma yana iya taimakawa hana osteoporosis, yadda binciken 2020 ya nuna. Sai dai har yanzu ba a sani ba ko ƙarin zinc zai iya hana ko magance wannan yanayin.
9. Alamomin ciwon jijiya
Hakazalika binciken 2020 ya bayyanar da cewa, za a iya samun dangantaka tsakanin ƙarancin sinadarin zinc da alamomin ciwon jijiyoyin jini. Masu bincike sun gwada mutane 63 waɗanda ke fama da ciwon kai da tingling da peripheral neuropathy da ƙarancin zinc da sauran ƙananan sinadaran abinci.
10. Ciwon sukari nau’i na biyu
Mutanen da ke da nau’in ciwon sukari na 2 galibi suna da ƙarancin sinadarin zinc. Haka nan zinc na iya taimakawa wajen rage sukarin jini da matakan cholesterol, don haka ƙarin sinadarin zinc zai iya taimakawa ga nau’in ciwon sukari na 2. Wata bita da aka yi a 2019 kan bincike da yawa da suka gabata, ta bayyana ƙarin zinc zai iya zama mai amfani ga nau’in ciwon sukari na 2 ta hanyar taimakawa sarrafa matakan sukari na jini.
Bugu da ƙari, nazarin meta-bincike na 2023 na gwaje-gwajen da aka sarrafa bazuwar ya bayyana cewa ƙarin zinc na iya zama mai fa’idoji don inganta nau’in ciwon sukari na 2. Sai dai masu binciken sun bayyana cewa akwai bukatar ƙwararru su ƙara zurfafa bincike kan wannan batu.
Sinadarin zinc da cutar COVID-19
Wasu masu bincike sun ba da shawarar cewa kiyaye isasshen sinadarin zinc na iya ba da kariya daga cutar COVID-19.
Ɗaya daga cikin bitar 2020 ta lura cewa zinc yana taimakawa wajen tallafa wa tsarin riga-kafi da kula da mucous membranes. Mutanen da ke da ƙarancin sinadarin zinc sun bayyana suna da haɗarin kamuwa da cututtuka daban-daban, gami da ciwon huhu.
Sai dai kuma, yana da mahimmanci a lura cewa yayin da sinadarin zinc zai iya tallafa wa lafiyar jiki gabaɗaya da kariya daga cuta, a halin yanzu babu wata tabbatacciyar shaida cewa sinadarin na iya hana ko magance cutar COVID-19.
Adadin zinc da jiki ke buƙata
Samun isasshen zinc yana da mahimmanci musamman ga yara saboda yana taka rawa wajen ci gabansu da girman jikinsu.
Tebur ɗin da ke ƙasa yana nuna ƙa’idar yau da kullun ta amfani da sinadarin zinc a bisa ma’aunin milligrams (mg), gwargwadon shekarun mutum da kuma jinsi:
| Shekaru | Namiji | Mace |
| 0 zuwa watanni 6 | 2 gm | 2 gm |
| Watanni 7 zuwa 12 | 3 gm | 3 gm |
| Shekara 1 zuwa 3 | 3 gm | 3 gm |
| Shekara 4 zuwa 8 | 5 gm | 5 gm |
| Shekara 9 zuwa 13 | 8 gm | 8 gm |
| Shekara 14 zuwa 18 | 11 gm | 9 gm |
| Shekara 19 zuwa sama | 11 gm | 8 mg |
Hanyoyin samuwar zinc
- Sinadaran furotin daga dabbobi su ne tushen samun zinc mai kyau. Naman sa, naman alade, da rago suna ƙunshe da sinadarin zinc fiye da kifi. Nama mai duhu na kaza yana da zinc fiye da nama mai haske.
- Sauran kyawawan hanyoyin samun zinc su ne ƙwayoyi da hatsi da legumes da sinadarin yis.
- Zinc yana cikin mafi yawan sinadaran bitamin da minerals. Waɗannan ƙarin hanyoyi na iya ƙunsar sinadarin zinc gluconate, zinc sulfate, ko zinc acetate. Ba a sani ba ko nau’i ɗaya ya fi sauran.
- Ana kuma samun sinadarin zinc a cikin wasu magungunan da ba a iya sayar da su ba, kamar su cold lozenges, nasal sprays, da kuma nasal gels.
- Kayan marmari da ‘ya’yan itace ba su da sinadarai masu kyau, saboda zinc a cikin kayan gona ba ya samuwa don amfani ga jiki kamar yadda yake daga dabbobi. Don haka, rage cin abinci mai gina jiki da kuma cin ganyayyaki yakanbsa mutum zama mai ƙarancin zinc.
Ƙarancin sinadarin zinc
Alamomin karancin zinc sun hada da:
- Yawan kamuwa da cututtuka
- Hypogonadism a cikin maza
- Rashin gashi
- Rashin ci
- Matsaloli rashin dandano
- Matsalolin rashin jin wari
- Ciwon fata
- Jinkirin girma
- Matsalar gani a cikin duhu
- Ɗaukar dogon lokaci kafin rauni ya warke
Bisa ga binciken da aka yi a 2017, akwai shaida mai karfi cewa ƙarancin sinadarin zinc na iya ƙara haɗarin kamuwa da cututtuka irin su zazzabin cizon sauro, HIV, tarin fuka, ƙyanda, da ciwon hunhu.
Karancin zinc yakan haifar da ciwon ƙarancin abinci, kuma yana iya haifar da rashin lafiya da cututtuka na yau da kullun kamar su ciwon sukari, ciwon daji, cutar hanta, da cutar sikila.
Ƙarin sinadarin zinc
Ana samun zinc a cikin capsules, allunan, creams, man shafawa, da sigar ruwa.
Manya masu shekaru 19 zuwa sama waɗanda ke sha’awar yin amfani da kayan abinci na zinc suna buƙatar yin hankali don cinye fiye da 40 MG kowace rana. Yawan zinc yana iya haifar da matsalolin lafiya.
Idan aka yi amfani da sinadarin Zinc da yawa na iya haifar da gudawa, ciwon ciki, da amai. Waɗannan alamomin sun fi bayyana a cikin sa’o’i 3 zuwa 10 na amfani da ƙarin sinadarin. Alamomin suna tafiya a cikin ɗan gajeren lokaci bayan dakatar da ƙarin.
Matsalar yawaitar zinc a jiki
Zinc yana da fa’idojin kiwon lafiya da yawa, amma yawan amfani da shi ko yawaitar shi a jiki na iya zama cutarwa, tare da haifar da matsalolin da suka haɗa da:
- tashin zuciya da amai
- asarar ci
- ciwon ciki
- ciwon kai
- gudawa
Adadin da aka ba da shawarar ga manya fiye da shekaru 19 shi ne 40gm kowace rana. Yawancin allurai na kusan 142gm kowace rana na iya shiga ciki tare da shanyewar magnesium na mutum kuma ya rushe ma’aunin magnesium.
Manazarta
Clinic, C. (2024, June 27). How zinc benefits your body — and how much zinc you need. Cleveland Clinic.
Zinc in diet: MedlinePlus Medical Encyclopedia. (n.d.).
Rd, A. L. (2024, October 9). The 10 best foods with the most Zinc. Health.