Minerál, ktorý chráni pred virózami a zlepšuje vlasy aj kožu

Napísal Kristína Chudá 09. december 2024

Zinok telo potrebuje nielen pre pekné vlasy a kožu, ale aj pre boj s prechladnutím. Je dôležitý pre imunitný systém, hojenie rán a taktiež metabolizmus bielkovín. Môže však pozitívne ovplyvniť aj dĺžku nášho prechladnutia.

freepik_zinc_in_food

Aké preparáty a potraviny jesť?

Jeho nedostatok sa prejaví predovšetkým padaním vlasov a lámavosťou nechtov. Pri dlhodobo zníženej hladine potom môže spôsobiť aj nepravidelnú menštruáciu a neplodnosť, poruchy imunity a časté prechladnutie, chrípku, bolesti kĺbov či aterosklerózu.

Najlepšia forma zinku

Pokiaľ potrebujete dodať zinok vo forme doplnkov stravy, voľte bisglycinát, glukonát a ďalšie organické formy. Do tela sa totiž vstrebávajú oveľa lepšie (až 60 percent) ako zinok vo forme sulfátu. Potom je vstrebateľnosť nižšia okolo 10 až 20 percent a môžu sa objaviť črevné problémy.

Spolu so zinkom je dobré doplniť meď, pretože jeho užívanie znižuje jej hladinu. Poraďte sa v lekárni a dodržte aj spôsob užívania, napríklad prehĺtanie tabliet na lačno vhodné nie je.

Potraviny bohaté na zinok

Zaistiť dostatočnú hladinu zinku v tele nám bezpochyby pomôžu tieto chutné a zdravé potraviny:

Tekvicové semienka

Ak hľadáte rastlinný zdroj zinku, ktorý je mimoriadne univerzálny a ľahko ho pridáte do nespočetných jedál, vyskúšajte tekvicové semienka. Jedna lyžica (asi 10 gramov) obsahuje približne desať percent odporúčanej dennej dávky zinku pre ženy. Zároveň sú bohaté na bielkoviny. Niektoré výskumy navyše naznačujú, že konzumácia stravy bohatej na tekvicové semienka by mohla znížiť riziko niektorých druhov rakoviny.

Ovsené vločky

Vločky všeobecne patria medzi potraviny, ktoré sú lacné a univerzálne. Obsahujú rozpustnú vlákninu, ktorá nielenže zasýti, je ale navyše spájaná so zníženým rizikom srdcových chorôb. Pol šálky ovsených vločiek obsahuje aj 1,3 miligramu zinku, čo je približne desať percent dennej dávky pre ženy.

Hovädzie mäso

Pokiaľ konzumujete červené mäso s mierou, je bezpochyby zdravou súčasťou každého jedálnička. Kilo hovädzieho stehna obsahuje cca 6,5 ​​gramu zinku, k tomu dostanete ešte porciu bielkovín a železa.

Cícer a ďalšie strukoviny

Hovädzie mäso by pochopiteľne nemalo byť na tanieri každý deň. Skvelou rastlinnou alternatívou, ako účinne doplniť bielkoviny, sú strukoviny. Šálka ​​vareného alebo konzervovaného cíceru má vysoký obsah vlákniny a bielkovín a navyše obsahuje 2,5 miligramov zinku. Vláknina a bielkoviny dokážu skvele zasýtiť a pomáhajú udržať stabilnú hladinu cukru v krvi. Vo výsledku nemá človek po takom jedle skoro hlad, čo robí zo strukovín veľkého pomocníka v boji s nadbytočným kilogramami.

Grécky jogurt

Grécky jogurt je jednou z najzdravších potravín: obsahuje probiotiká podporujúce črevný mikróbiom, ale aj veľké množstvo bielkovín, sodík a vápnik. Nebojte sa tuku v ňom obsiahnutom, telo ho potrebuje a vďaka nemu prispieva k zachovaniu potrebných živín. Okrem zasýtenia a dobrého vplyvu na krvný cukor dostanete ale aj spomínaný zinok, a to približne 1,4 mg v jednom tégliku.

Orechy

Bohaté na zinok sú tiež orechy, navyše obsahujú aj zdraviu prospešné tuky. Môžu pomôcť znížiť krvný tlak a zvýšiť hladinu zdravého HDL cholesterolu. Ideálna dávka je približne polovica šálky - v nej ale dostanete 3,8 mg zinku.

Ustrice a morské plody

Ustrice sú jedným z najväčších zásobníkov zinku. Sú tiež významným zdrojom vitamínu B12, ktorý je zásadný pre váš nervový systém, metabolizmus a zdravé krvinky.

Odporúčaná denná dávka

Našťastie tohto minerálu nie je treba veľa. Podľa Štátneho zdravotného ústavu je odporúčaná denná dávka pre dospelé osoby desať miligramov zinku denne, tehotné a dojčiace ženy však potrebujú viac. Pokiaľ je vaša strava pestrá a vyvážená, nemusíte sa obávať, že by ste trpeli jeho nedostatkom. Pozor by si ale mali dávať ľudia s poruchami tráviaceho ústrojenstva, s niektorými chronickými ochoreniami a práve tiež tehotné a dojčiace ženy.

Zdroj foto: Freepik

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    My aim is to maintain/build muscle whereas cutting as I'm nonetheless 20-30lbs overweight.
    You’re most likely pondering that 3-8 months running
    stronglifts is a big range, and to be truthful it's.

    There’s a huge array of things that will impact your efficiency on the programme,
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    Plus, low-rep units are typically pretty hard on our joints.
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    However, Beginning Energy is more advanced and will yield better leads to the lengthy run. These differences are largely due to their food
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    No matter which programme you select, know that you’re going to get out of it
    what you set into it. Each of these proves that a lifting program doesn’t need to be
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    Easy workouts and devoted commitment result in tangible results.
    All three of those programmes have robust online communities that will help you connect with fellow lifters.

    And since Starting Energy is a energy coaching program for
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    Marathon Crossfit is about lifting stringer, considering deeper,
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    Even though they’re costlier, they supply extra
    protection and don’t have any plastic or steel buckles, in order that they
    really feel extra snug on the wrists. Three-hole grips are higher, especially if you'd like extra
    protection or have larger palms. They cover more of your palm and defend more of your skin from tearing.
    Nonetheless, two-hole CrossFit gymnastics grips may be better for those
    with small hands or those who nonetheless wish to really feel the bar a bit with
    their naked arms. While you have to use grips with
    finger holes with out putting your fingers through them, it’s
    not beneficial. These grips tend to be longer, and
    an excessive amount of extra materials could additionally be
    hanging off the bar.
    I recommend those with three holes as a outcome of they have a bigger surface area to protect
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    I was apprehensive about joining CrossFit but the group have been so welcoming and supportive - I’m so glad I did.
    We like to prepare our fitness courses into small groups, as this permits you to meet others.

    A wholesome lifestyle must be manageable and sensible for the long run. By avoiding excessive quantities of refined carbohydrates and measuring your intake
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    Be inspired by a group of individuals who care about your well being and wellness simply as a lot as
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    For instance, instead of performing a bench press,
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    Reach out to your nearest CrossFit fitness center to ask about their schedule, costs
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    Neoprene is soft and elastic, so your palms can move freely
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    The objective is to maximize the number of accomplished rounds or
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    Here are a few examples for example the range and flexibility of
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