Zn – Цинк

Цинк является магическим элементом, необычные свойства которого за много лет оценили женщины во всем мире. Цинк делает наши волосы здоровыми, густыми и блестящими, а вашу кожу – гладкой и сияющей. Цинк является важным микроэлементом, который вводится в организм извне. Цинк участвует в основных обменных процессах, являясь составной частью многих ферментов. Повышает устойчивость к инфекционным заболеваниям, способствует заживлению ран, ускоряет рост, повышает работоспособность, улучшает память, препятствует выпадению волос.

О том, для чего нужен цинк в организме человека и пойдет речь ниже.

Цинк является вторым по важности микроэлементом, присутствующим в организме человека (после железа). Любая, даже самая маленькая клетка ощущает потребность в цинке для правильного распределения энергии, а также работа 300 ферментов регулируется этим важным элементом. Цинк содержится во всех клетках, особенно в клетках глаз, печени, мозга, мышц и половых органов. Цинк действительно полностью оправдывает определение «чудесный элемент», заслуживающий особого внимания.

Дефицит цинка может возникать по многим причинам, в частности при несоответствующем питании, нарушении процессов всасывания в слизистой кишечника, неадекватном или нарушенном связывании цинка с альбуминами, плохом усвоении цинка клетками, конкурировании его с другими металлами (например, кальцием или кадмием), соблюдении диеты с высоким содержанием клетчатки, ухудшающей всасывание цинка, нарушении синтеза трансферина, дисфункции поджелудочной железы, диарее. Повышенному риску развития дефицита цинка подвергаются вегетарианцы, больные сахарным диабетом, злоупотребляющие алкоголем, а также спортсмены.

Дневная норма потребления цинка:

Мужчины – 15 мг
Женщины – 12 мг

Содержание цинка в продуктах (из расчета на 100 г продукта):

Дрожжи для выпечки 9.97
Кунжутное семя 7.75
Тыквенные семечки 7.44
Куриные сердца (вареные) 7.30
Говядина (отварная) 7.06
Арахис 6.68
Какао-порошок 6.37
Семечки подсолнечника 5.29
Язык говяжий (отварной) 4.80
Тхина 4.62
Кедровые орехи 4.28
Индюшиные ножки (жареные в гриле) 4.13
Попкорн 3.44
Яичный желток 3.11
Пшеничная мука грубого помола 2.93
Грецкие орехи 2.73
Арахисовое масло 2.51
Кокосовый орех 2.01
Бобы хумуса (вареные) 1.53
Фалафель 1.50
Сардины 1.40
Фасоль (отварная) 1.38
Чечевица (отварная) 1.27
Котлеты из карпа 1.20
Зеленый горошек (отварной) 1.19
Салат хумус 1.10
Яйца 1.10
Чипсы 1.06
Горох (вареный) 1.00
Лосось (консервированный) 0.92
Тунец в масле 0.90
Грибы (вареные) 0.87
Тофу 0.80
Шпинат (отварной) 0.76
Курага 0.74
Коричневый рис (вареный) 0.63
Пшеничная каша 0.57
Вермишель 0.53
Овсянка (вареная) 0.49
Кукуруза 0.48
Чернослив 0.46
Белый рис (вареный) 0.45
Молоко 1% жирности 0.39
Зеленый лук 0.39
Брокколи (вареная) 0.38
Цветная капуста (вареная) 0.31
Авокадо 0.31
Редис 0.30
Морковь (вареная) 0.30

Как дополнительный источник цинка в рацион можно ввести  БАД “Цинкит” не имеющий аналогов.

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