{"id":34134,"date":"2024-07-03T10:19:17","date_gmt":"2024-07-03T08:19:17","guid":{"rendered":"https:\/\/www.ecoceutics.com\/?p=34134"},"modified":"2024-08-12T10:31:55","modified_gmt":"2024-08-12T08:31:55","slug":"que-es-el-zinc","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/que-es-el-zinc\/","title":{"rendered":"Qu\u00e8 \u00e9s el zinc?"},"content":{"rendered":"<p>El zinc \u00e9s un micronutrient, \u00e9s a dir, un aliment que \u00e9s necessari en<em> petites quantitats.<\/em> Molts productes que s&#8217;ofereixen per a \u201cpujar les defenses\u201d tenen zinc, a m\u00e9s de <a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/perque-serveix-la-vitamina-c-i-quins-aliments-la-contenen\/\">vitamina C<\/a>, justament per la seva import\u00e0ncia per al sistema immune. Per\u00f2 quan zinc necessitem prendre realment? Podem aconseguir tot el que necessitem a trav\u00e9s dels aliments? En quins aliments hi ha m\u00e9s zinc? Aix\u00f2 i m\u00e9s t&#8217;ho expliquem en aquest article.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido de la p\u00e1gina<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #333333;color:#333333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/que-es-el-zinc\/#per-a-que-ens-serveix-el-zinc\" >Per a qu\u00e8 ens serveix el zinc?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/que-es-el-zinc\/#quan-zinc-necessitem-diariament\" >Quan zinc necessitem di\u00e0riament?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/que-es-el-zinc\/#es-necessari-prendre-suplements-de-zinc\" >\u00c9s necessari prendre suplements de zinc?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"per-a-que-ens-serveix-el-zinc\"><\/span>Per a qu\u00e8 ens serveix el zinc?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>El zinc compleix aquestes funcions en el nostre organisme:<\/p>\n<ul>\n<li><strong>\u00c9s un <em>catalitzador<\/em>.<\/strong> Moltes reaccions qu\u00edmiques en el nostre cos es realitzen gr\u00e0cies a la participaci\u00f3 del zinc en elles i sense el zinc no seria possible dur-les a terme. Per exemple, l&#8217;alcohol deshidrogenasa, un enzim que metabolitza l&#8217;alcohol que bevem, dep\u00e8n del zinc per a portar la seva funci\u00f3 a cap. En experiments de laboratori, en els quals a aquest enzim se li va llevar el zinc, va quedar inutilitzada per complet.<\/li>\n<li><strong>\u00c9s un <em>estabilitzador<\/em> de prote\u00efnes<\/strong>. Moltes prote\u00efnes s&#8217;organitzen en l&#8217;espai al voltant d&#8217;un \u00e0tom de zinc, la qual cosa els permet mantenir la seva forma i complir amb les seves funcions. A difer\u00e8ncia del cas anterior, en el qual el zinc participa directament en la reacci\u00f3 qu\u00edmica, en aquest cas el zinc \u201cnom\u00e9s\u201d mant\u00e9 una forma necess\u00e0ria perqu\u00e8 la prote\u00efna realitzi la seva funci\u00f3. Per exemple, els receptors cel\u00b7lulars que interactuen amb els estr\u00f2gens o amb la <a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/la-vitamina-a-la-vitamina-mes-versatil\/\">vitamina A<\/a> tenen formes estabilitzades pel zinc.<\/li>\n<li><strong>\u00c9s un <em>regulador<\/em> de gens.<\/strong> El zinc \u00e9s capa\u00e7 d&#8217;interaccionar amb unes certes prote\u00efnes involucrades en el control de l&#8217;expressi\u00f3 de gens. La pres\u00e8ncia de zinc permet que una prote\u00efna interactu\u00ef amb un gen, \u201capagant-lo\u201d o \u201cencenent-lo\u201d.<\/li>\n<\/ul>\n<p>Aquestes funcions fan del zinc un nutrient essencial. El balan\u00e7 del sucre en sang, la vista o els mecanismes d&#8217;inflamaci\u00f3 necessiten el zinc per a funcionar correctament. Els nens necessiten zinc per a desenvolupar-se correctament: la falta de zinc en la inf\u00e0ncia es relaciona amb retard en el creixement f\u00edsic i en el desenvolupament psicomotor.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"quan-zinc-necessitem-diariament\"><\/span>Quan zinc necessitem di\u00e0riament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La ingesta de zinc di\u00e0ria recomanada de refer\u00e8ncia per a la poblaci\u00f3, segons l&#8217;EFSA (Ag\u00e8ncia Europea de Seguretat Aliment\u00e0ria) \u00e9s la seg\u00fcent:<\/p>\n<ul>\n<li>entre 2,9-7,4 mg\/dia per a beb\u00e8s i nens (com m\u00e9s major el nen, m\u00e9s zinc necessita).<\/li>\n<li>entre 7,5-16,3 mg\/dia per a adults. La quantitat varia depenent del sexe (les dones necessiten una miqueta menys) i de la quantitat de cereals, llegums o fruita seca que es consumeixin di\u00e0riament. Aquests aliments contenen una mol\u00e8cula anomenada <em>\u00e0cid f\u00edtic o fitat<\/em>, capa\u00e7 d&#8217;unir-se al zinc i dificultar la seva absorci\u00f3 en el sistema digestiu. Com m\u00e9s cereals o llegums mengem, m\u00e9s zinc hem d&#8217;ingerir per a absorbir el que necessitem.<\/li>\n<li>Les dones embarassades o lactants necessiten afegir entre 1,5-3 mg\/diaris de zinc per a suplir les necessitats de la mare i del nen.<\/li>\n<\/ul>\n<p>La dosi m\u00e0xima que es considera acceptable per a consum diari \u00e9s de 25 mg\/dia. Quantitats m\u00e9s altes poden consumir-se durant per\u00edodes curts de temps, per\u00f2 en general no es recomana prendre m\u00e9s de 40-50 mg diaris. Les prote\u00efnes animals s\u00f3n les millors fonts de zinc, sent la carn vermella millor que la blanca. Alguns fruits de la mar (ostres, crancs) tamb\u00e9 s\u00f3n rics en zinc.<\/p>\n<p>Els cereals integrals, les nous i els llegums s\u00f3n molt rics en zinc, per\u00f2, per culpa del seu contingut en fitats, el zinc no s&#8217;absorbeix b\u00e9 i no s\u00f3n tan bones fonts com les carns.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"es-necessari-prendre-suplements-de-zinc\"><\/span>\u00c9s necessari prendre suplements de zinc?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Idealment, haur\u00edem d&#8217;obtenir tots els nostres nutrients de la dieta, per\u00f2 hi ha alguns casos que podrien beneficiar-se en utilitzar un complement amb zinc:<\/p>\n<ul>\n<li><strong><em>Els vegetarians estrictes.<\/em> <\/strong>Les seves fonts de zinc s\u00f3n riques en fitats, amb el que els costa m\u00e9s aprofitar el zinc de la dieta i han de prendre fins a un 50% m\u00e9s de zinc que els omn\u00edvors.<\/li>\n<li><strong><em>Les persones majors.<\/em> <\/strong>Amb l&#8217;edat es redueix la capacitat d&#8217;absorbir zinc, augmenten les malalties que canvien l&#8217;\u00fas del zinc i es prenen medicaments que disminueixen la biodisponibilitat del zinc, tots factors que poden facilitar la manca d&#8217;aquest micronutrient.<\/li>\n<li><strong><em>Persones amb problemes d&#8217;absorci\u00f3 de nutrients:<\/em> <\/strong><a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/malaltia-de-crohn\/\">malaltia de Crohn<\/a>, cel\u00edacs sense controlar, colitis ulcerosa, alcoholisme, etc.<\/li>\n<\/ul>\n<p>Si creus que hauries de prendre zinc extra parla amb un professional de la salut perqu\u00e8 t&#8217;ajudi a valorar la teva necessitat. I si desitges comen\u00e7ar pel teu compte \u00e9s possible (hi ha complements disponibles en supermercats o en internet) per\u00f2 no prenguis m\u00e9s de 40 mg\/dia, ja que la toxicitat per exc\u00e9s de zinc existeix i pot causar defici\u00e8ncia de coure, un altre micronutrient.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El zinc \u00e9s un micronutrient, \u00e9s a dir, un aliment que \u00e9s necessari en petites quantitats. Molts productes que s&#8217;ofereixen per a \u201cpujar les defenses\u201d tenen zinc, a m\u00e9s de vitamina C, justament per la seva import\u00e0ncia per al sistema immune. Per\u00f2 quan zinc necessitem prendre realment? Podem aconseguir tot el que necessitem a trav\u00e9s [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":34129,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,1,59],"tags":[],"class_list":["post-34134","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respostes-de-salut","category-salut","category-vitamines"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Per a qu\u00e8 serveix el zinc i on podem trobar-lo<\/title>\n<meta name=\"description\" content=\"Descobreix en aquest article tot sobre el zinc. Per a qu\u00e8 serveix? En quins aliments ho trobem? 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