Isengezo se-Zinc Esingcono Kakhulu Kwabesilisa: Umhlahlandlela Wokuthuthukisa Ukuzala

Ukuzala kwabesilisa kubaluleke njengokwezabesifazane ukuze kube nokukhulelwa okuyimpumelelo. Uma uyindoda ozama ukuchuma kodwa ubhekene nezinselele zokuzala, izinguquko ezahlukene zokudla nokuphila zingakusiza [1].

Lapha kuza indima ye-zinc, okuwumsoco obalulekile ekuzaleni kowesilisa. I-Zinc ixhasa imisebenzi eminingi yomzimba, kuhlanganise nokuvikeleka komzimba, ukuphola kwemihuzuko, nokukhula kwamaseli. Nokho, ibaluleke ngokukhethekile emadodeni angazali ngoba ingathinta isidoda esingasebenzi kahle namazinga e-testosterone. [2].

Kodwa iyiphi ifomu elingcono kakhulu lezincomo ze-zinc ekuzaleni kwabobaba?

Kulesi sihloko, sizokuhola ngezinhlobo ezahlukene zezincomo ze-zinc, izinzuzo zazo, nendlela ongakhetha ngayo isengezo se-zinc esingcono kakhulu samadoda.

Isebenza Kanjani I-Zinc Ekuzaleni Kwabesilisa?

I-Zinc yenze imisebenzi ehlukahlukene emzimbeni emisebenzini ehlukahlukene yomzimba, kodwa ibaluleke ngokukhethekile empilweni yokuzala. Ucwaningo luphakamisa ukuthi i-zinc inegalelo ekukhiqizweni kwesidoda esinempilo [3].

Ucwaningo lwango-2018 olwenziwa yi-Journal of Reproduction and Infertility lubonisa ukuthi uma umzimba unokushoda kwe-zinc, kungaholela enanini eliphansi lesidoda nokunyakaza okubi kwesidoda [2].

Nazi ezinye izindlela i-zinc eyandisa ngazo ukuzala kowesilisa:

1. Ukukhiqizwa kwe-testosterone

I-Zinc inendima ebalulekile ekukhiqizenikwesenzo se-testosterone, i- ihomoni eyinhloko yobulili yesilisa. I-Testosterone yenza izici zobudoda ngesikhathi sobutona futhi ilawula ukuvuselelwa kwesidoda ngemuva kobutona [4].

Lapho amazinga akho e-testosterone ephansi, ungaba nesifiso socansi esiphansi, ikhwalithi yesidoda embi, nezinye izinkinga zokungazali. I-Zinc isiza ukugcina amazinga e-testosterone enempilo, inyuse isifiso socansi nokukhiqizwa kwesidoda.

2. Izakhiwo ze-antioxidant

I-Zinc isebenza njenge-antioxidant futhi ivikela isidoda ekucindezelekeni kwe-oxidative [5]. Ukucindezeleka kwe-oxidative kwenzeka lapho ama-radical akhululekile emzimbeni enyuka adlule ezingeni elithile, okungalimaza amaseli esidoda. Kwehlisa amathuba okuchuma ngempumelelo ngokunciphisa inani lesidoda futhi kwehlise ukunyakaza kwesidoda.

Ngokunciphisa ngempumelelo ukucindezeleka kwe-oxidative, i-zinc isiza ukugcina isidoda sinempilo futhi sikwazi ukuchumisa iqanda kahle. Ngenkathi isidoda sidlala indima ebalulekile ekuchumiseni, abanye bangase bazibuze nge-usayizi weqanda lomuntu wesilisa, nakuba kubalulekile ukuqaphela ukuthi abesilisa bakhiqiza amaseli esidoda, kanti uhlelo lokuzala lwesifazane yilona elinalo iqanda.

Izinhlobo Ezahlukene Ze-Zinc

Abesilisa abanesimo sokushoda kwe-zinc uma befuna izithasiselo ze-zinc, bavame ukudideka phakathi kwezinhlobo ezahlukene zezithasiselo ze-zinc. Lokhu kungenxa yokuthi tkuningi okuhlukahlukene kwezinhlobo zezifakelo ze-zinc ezitholakalayo, zonke zinezici ezihlukile.

Ake sihlole ezinye zezinhlobo ezivame kakhulu zezifakelo ze-zinc.

1. I-Zinc Gluconate

I-Zinc gluconate ivamise ukuba khona ezifakweni ze-multivitamin ezithengwa ngaphandle kadokotela. Lolu hlobo luphinde lube nezindleko eziphansi.

Khumbula ukuthi i-zinc gluconate ayiyona i-zinc emuncwa kakhulu. Noma kunjalo inikeza ukwenyuka okuhle kwamazinga e-zinc, okwenza kube ukukhetha okuhle ukucabangela ukweseka ukuzala nempilo yonke jikelele.

2. I-Zinc Citrate

I-Zinc citrate iyindlela ethandwayo kubantu abanezinga eliphansi le-zinc, njengoba inezinga eliphezulu lokumuncwa. Enye inzuzo yokusebenzisa lolu hlobo lwe-zinc ukuthi kulula ukulucubungula esiswini, okwenza kube ukukhetha okuhle kakhulu kubantu abanezinkinga zokugaya ukudla.

Njengoba i-zinc citrate inezinga elingcono lokumuncwa, ukukhetha okuhle kakhulu ukweseka ukuzala.

3. I-Zinc Picolinate

Abantu abahlela ukuthatha izithasiselo ze-zinc bavame ukubuza imibuzo efana nokuthi iyiphi i-zinc emuncwa kangcono, iyiphi isithasiselo se-zinc esingcono kakhulu sokumuncwa, noma iyiphi ifomu le-zinc elingena kangcono emzimbeni.

I-Zinc picolinate iyona mpendulo yazo zonke le mibuzo njengoba iyona zinc emuncwa kakhulu emzimbeni. Iwuhlobo oluhle kakhulu lwezithasiselo ze-zinc uma kukhulunywa ngokumuncwa. Ucwaningo luphakamisa ukuthi i-zinc picolinate ingakwazi ukukhuphula amazinga e-zinc kangcono kunezinye izinhlobo [6]. Lokhu kuyenza kube yisithasiselo se-zinc esingcono kakhulu kwabesilisa abafuna ukuthola izinzuzo ze-zinc ekuzaleni.

4. I-Zinc Sulfate

I-Zinc sulfate ayimunci kalula njengezinye izinhlobo ze-zinc kodwa ivamise ukusetshenziswa ezifakweni ukulungisa ukushoda kwe-zinc. Uma ufuna izithasiselo ze-zinc ukuze wandise amandla okukhiqiza, ezinye izinhlobo ze-zinc ezifana ne-zinc citrate ne-zinc picolinate zingaba ukukhetha okuhle kakhulu okuqhathanisayo.

5. I-Zinc Oxide

I-Zinc oxide ivamise ukutholakala kuma-multivitamin kodwa ayinayo izinga elihle kakhulu lokumuncwa. Singathuthukisa ukushoda kwe-zinc kuze kufike ezingeni elithile, kodwa akuyelwe kubantu abafuna ukusebenzisa i-zinc ngenxa yezinzuzo zokuzala. Ukusetshenziswa okuvamile kwe-zinc oxide kusezimpahleni zokunakekela isikhumba nakuma-sunscreen.

Yiliphi Uhlobo Lwe-Zinc Olungcono Kakhulu Ekuthuthukiseni Ukukwazi Ukukhulelwa Kwabesilisa?

I-Zinc citrate ne-zinc picolinate ngokuvamile yizona zinhlobo ze-zinc ezikhethwayo ukuze kutholakale izinzuzo ekuthuthukiseni ukukwazi ukukhulelwa. Lokhu kungenxa yokuthi kokubili lezi zinhlobo zinemuncwa ongcono uma ziqhathaniswa, okusho ukuthi umzimba wakho uzothola izinzuzo ze-zinc eziphezulu ngalezi zinhlobo zezithasiselo.

I-Zinc picolinate iyona ndlela ye-zinc engcono kakhulu ngenxa yekhono layo lokukhuphula ngokushesha amazinga e-zinc emzimbeni. Uma ubhekene nezinkinga zokuzala, ukuthatha isithasiselo esingcono se-zinc picolinate kungathuthukisa kakhulu isimo sakho sokukhulelwa. Ngakolunye uhlangothi, i-zinc citrate nayo iyinketho enhle, ikakhulukazi kulabo abanezinkinga zesisu ngoba ilula esiswini.

Zonke lezi zinhlobo ezimbili zisiza ukweseka ukukhiqizwa kwe-testosterone, zithuthukise ukunyakaza kwesidoda, futhi zehlise ukucindezeleka kwe-oxidative, okwenza kube izinhlobo ze-zinc ezihamba phambili zokuthuthukisa ukukwazi ukukhulelwa kwabesilisa [2].

Izithasiselo Ze-Zinc kanye Umthamo Onconyiwe

Izifundo zincomile ukuthatha nsuku zonke okungu-11 mg we-zinc kwamadoda amadala [7]. Uma uyindoda enokushoda kwe-zinc nezinkinga zokuzala, wungazuza ngokuthatha imithamo ephakeme kancane. Ongoti abaningi bezokuzala batusa ukuthatha phakathi kuka-12 mg no-30 mg we-zinc ngosuku uma inhloso yakho ukukhulisa impilo yokuzalana.

Okuqukethe I-Zinc Izithasiselo Zokuzala Kwabesilisa

I-Conceive Plus inikeza izithasiselo zokuzala kwabesilisa aqukethe i-zinc namanye amavithamini okuzala ukuze kukhuliswe ukukwazi ukukhulelwa. Conceive Plus Men’s Fertility Support kanye Conceive Plus Men’s Motility Support izithasiselo zinikeza i-zinc, i-magnesium, L-carnitine, nezinye amavithamini e-antioxidant afakazelwe ngokwesayensi ukuthi akhulisa ukukwazi ukukhulelwa [8].

Imiphumela Emibi Engaba Khona Yesithasiselo Se-Zinc

Uma uthatha izithasiselo ze-zinc ngomthamo onconyiwe, kunethuba elincane kakhulu lokuthi uhlangabezane nanoma yimiphi imiphumela emibi. IUkuthatha i-zinc eningi kakhulu kungadala izinkinga. Imiphumela emibi ejwayelekile yokweqisa i-zinc ihlanganisa imiphumela enjengokuthi isicanucanu, isifo sohudo, ubuhlungu besisu, kanye ikhanda elibuhlungu.

Uma uqhubeka ngokweqisa i-zinc, kunganciphisa ukumuncwa kwe-zinc emzimbeni wakho esikhathini eside. Hlale ulandela umthamo onconyiwe we-zinc futhi uxhumane nochwepheshe bezempilo uma uhlangabezana nanoma yimiphi imiphumela emibi.

Imithombo Yemvelo Yokudla Ye-Zinc

Akubona bonke abantu abakhululekile ukuthatha izithasiselo njalo. Labo bantu bangathola i-zinc ekudleni kwabo uma bedla le mikhiqizo elandelayo:

• Oyster – Enye yemithombo yemvelo ye-zinc ecebile kakhulu.
• Inyama ebomvu nenyama yezinkukhu – Inyama iyingxenye yokudla okuningi, futhi inikeza inani elihle le-zinc.
• Ubhanana obomile (ama-beans) nezikhunta (ama-legumes) – Lezi imithombo ye-zinc esekelwe ezitshalweni yama-vegan nabantu abadla imifino kuphela.
• Amantongomane nezinhlamvu – Njengezinhlamvu zethanga namakheshewana, acebile nge-zinc futhi alula ukuwafaka ekudleni kwakho.

Ukwengeza ukudla okunothe nge-zinc ekudleni kwakho kuzokwenza imvelo ikhuphule amazinga akho e-zinc ngokwemvelo kuyilapho kukunikeza neminye imisoco. Nokho, emadodeni abhekene nezinselelo zokuzala, ukuthatha izithasiselo noma amaphilisi e-zinc angcono kakhulu kuyisinqumo esingcono njengoba kungakunikeza inani elengeziwe le-zinc elidingwa umzimba wakho ukuze kukhiqizwe isidoda esinempilo.

Umongo Wendaba

I-zinc iyiminerali emzimbeni wakho enikela emisebenzini eminingi yomzimba. Le minnerali ibalulekile emadodeni azama ukuba nabantwana futhi abhekene nezinselelo zokuzala, ngoba i-zinc ithuthukisa impilo yesidoda futhi inyuse amazinga e-testosterone.

I-zinc inomafomu amaningi ahlukene okudala ukudideka emadodeni afuna ukufaka izithasiselo ze-zinc esimisweni sawo. Lokhu kuphakamisa imibuzo efana nokuthi, iyiphi i-zinc supplement engcono kakhulu yamadoda, yiziphi izithasiselo ze-zinc ezinhle, yiziphi amaphilisi e-zinc angcono kakhulu, noma iyiphi i-zinc brand engcono kakhulu.

Uhlobo lwe-zinc oluzosebenza kahle kuwe luncike ekushodeni kwakho i-zinc nasezinhlosweni zakho zokuzala. Ezinye izinhlobo ze-zinc zimuncwa kangcono kun ezinye. Sincoma ukuthi uthintane nodokotela wakho uma udidekile mayelana nohlobo lwe-zinc supplement olungcono kakhulu noma umthamo we-zinc ofanele okwenziwe ngokuhambisana nezidingo zakho.

Imibuzo ejwayele ukubuzwa

1. Iyiphi i-zinc supplement engcono kakhulu yamasosha omzimba?

I-zinc picolinate ngokuvamile ibhekwa njengengcono kakhulu empilweni yamazinga amasosha omzimba ngoba inomfutho omkhulu wokumuncwa (bioavailability) ophakeme. Lokhu kusho ukuthi lolu hlobo lwe-zinc luzomuncwa kakhulu uma luqhathaniswa nezinye izinhlobo, okwenza kube i-zinc engcono kakhulu ongayithatha ukuqinisa amasosha omzimba.

2. Iyiphi i-zinc supplement engcono kakhulu kwabesifazane?

Uhlobo lwe-zinc oluzosebenza kahle kuwe luncike ezidingweni zakho siqu. Ngokuvamile, i-zinc citrate ne-zinc picolinate yizona zikhetho ezinhle kakhulu ze-vitamin zinc ngoba zinamazinga aphezulu okumuncwa. Zingasekela ukuzala kowesifazane, zithuthukise isikhumba, ziqinise amasosha omzimba kanye nempilo yonke.

Imithombo esetshenzisiwe

1. Almujaydil M. S. (2023). Indima yamakhambi okudla ekungazaleni kwabesilisa: Uhlaziyo. Life (Basel, Switzerland), 13(2), 519. https://doi.org/10.3390/life13020519 
2. Fallah, A., Mohammad-Hasani, A., & Colagar, A. H. (2018, June 1). I-zinc iyinto ebalulekile ekuzaleni kwabesilisa: Uhlaziyo lwezendima ze-Zn empilweni yamadoda, ekwakhiweni kwembewu (germination), ikhwalithi yesidoda, nasekuchumisaneni. https://pmc.ncbi.nlm.nih.gov/articles/PMC6010824/ 
3. Esfiokhi, S. H. M., Norouzian, M. A., & Najafi, A. (2023). Umthelela wezinhlobo ezahlukene zemithombo ye-zinc ekudleni kwekhwalithi yesidoda nakumapharamitha okubola kwe-oxidative. Frontiers in Veterinary Science, 10. https://doi.org/10.3389/fvets.2023.1134244 
4. Nassar, G. N., & Leslie, S. W. (2023c, January 2). I-Physiology, i-Testosterone. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK526128/ 
5. Jarosz, M., Olbert, M., Wyszogrodzka, G., Młyniec, K., & Librowski, T. (2017). Imiphumela ye-zinc yokulwa nokuguga okudala ukonakala (antioxidant) neyokulwa nokuvuvukala. Ukusebenzelela kwe-NF-κB encike ku-zinc. Inflammopharmacology, 25(1), 11–24. https://doi.org/10.1007/s10787-017-0309-4 
6. Birdsall, T. (1996). I-zinc picolinate: ukumuncwa nokwengezwa kokudla. ResearchGate. https://www.researchgate.net/publication/286596250 
7. Office of Dietary Supplements - i-Zinc. (n.d.). https://ods.od.nih.gov/factsheets/Zinc-Consumer/ 
8. Yimaphi amavithamini okufanele indoda iwathathe uma izama ukuba nabantwana. Conceive Plus®. https://conceiveplus.com/blogs/blog/what-vitamins-should-a-man-take-when-trying-to-conceive?