{"id":40409,"date":"2025-06-27T10:59:15","date_gmt":"2025-06-27T10:59:15","guid":{"rendered":"https:\/\/loosen.lt\/cinks\/"},"modified":"2025-08-06T14:04:50","modified_gmt":"2025-08-06T14:04:50","slug":"cinks","status":"publish","type":"post","link":"https:\/\/loosen.lt\/lv\/cinks\/","title":{"rendered":"Cinks \u2013 viss, kas jums j\u0101zina par \u0161o svar\u012bgo miner\u0101lu"},"content":{"rendered":"

<\/h1>\n
<\/div>\n
Cinks ir svar\u012bgs mikroelements, kas m\u016bsu organism\u0101 veic daudzas svar\u012bgas funkcijas. Lai gan mums tas ir nepiecie\u0161ams nelielos daudzumos, \u0161is miner\u0101ls ir b\u016btisks im\u016bnsist\u0113mai, br\u016b\u010du dz\u012b\u0161anai, DNS sint\u0113zei un vair\u0101k nek\u0101 300 enz\u012bmu darb\u012bbai. M\u016bsdienu pasaul\u0113, kad saskaramies ar paaugstin\u0101tu stresu un da\u017e\u0101diem im\u016bnsist\u0113mas izaicin\u0101jumiem, pietiekama cinka uz\u0146em\u0161ana k\u013c\u016bst v\u0113l svar\u012bg\u0101ka. Diem\u017e\u0113l organisms to nevar sara\u017eot vai uzglab\u0101t, t\u0101p\u0113c mums past\u0101v\u012bgi j\u0101uz\u0146em cinks ar p\u0101rtiku vai uztura bag\u0101tin\u0101t\u0101jiem. \u0160aj\u0101 rakst\u0101 m\u0113s detaliz\u0113ti apspried\u012bsim cinka ieguvumus vesel\u012bbai, defic\u012bta paz\u012bmes, lab\u0101kos avotus, pareizu devu un iesp\u0113jam\u0101s blakuspar\u0101d\u012bbas.<\/div>\n
<\/div>\n

Kas ir cinks un k\u0101p\u0113c tas ir nepiecie\u0161ams organismam?<\/strong><\/h2>\n
<\/div>\n
Cinks ir svar\u012bgs mikroelements, kura neliels daudzums ir vit\u0101li svar\u012bgs m\u016bsu organismam. At\u0161\u0137ir\u012bb\u0101 no da\u017e\u0101m cit\u0101m uzturviel\u0101m, cilv\u0113ka organisms to pats nevar sara\u017eot un nevar efekt\u012bvi uzglab\u0101t, t\u0101p\u0113c mums past\u0101v\u012bgi j\u0101uz\u0146em cinks ar p\u0101rtiku. \u0160is miner\u0101ls ir iesaist\u012bts daudzos bio\u0137\u012bmiskos procesos, s\u0101kot no im\u016bnsist\u0113mas l\u012bdz hormonu sint\u0113zei.<\/div>\n
<\/div>\n
Cinks ir svar\u012bgs DNS un olbaltumvielu sint\u0113zei, t\u0101p\u0113c tas ir tie\u0161i saist\u012bts ar \u0161\u016bnu dal\u012b\u0161anos un aug\u0161anu. Turkl\u0101t cinkam ir svar\u012bga loma vair\u0101k nek\u0101 300 enz\u012bmu darb\u012bb\u0101, kas ir iesaist\u012bti vielmai\u0146\u0101, atbalsta br\u016b\u010du dz\u012b\u0161anu un pal\u012bdz neitraliz\u0113t br\u012bvos radik\u0101\u013cus. Tas ir svar\u012bgi ar\u012b norm\u0101lai gar\u0161as un o\u017eas saj\u016btai, t\u0101p\u0113c t\u0101 defic\u012bts var ietekm\u0113t ne tikai \u0137ermeni, bet ar\u012b dz\u012bves kvalit\u0101ti.<\/div>\n
<\/div>\n
Saska\u0146\u0101 ar Pasaules Vesel\u012bbas organiz\u0101cijas datiem, cinks ne tikai stiprina imunit\u0101ti, bet ar\u012b ir svar\u012bgs norm\u0101lai aug\u0161anai un att\u012bst\u012bbai, smadze\u0146u darb\u012bbai un hormon\u0101lajam l\u012bdzsvaram. T\u0101p\u0113c cinks nav tikai “im\u016bnsist\u0113mas pastiprin\u0101t\u0101js” – t\u0101 noz\u012bme organismam ir daudz pla\u0161\u0101ka.<\/div>\n
<\/div>\n

Galvenie cinka ieguvumi vesel\u012bbai<\/strong><\/h2>\n
<\/div>\n
Cinka ieguvumi organismam ir daudzveid\u012bgi un apstiprin\u0101ti ar zin\u0101tniskiem p\u0113t\u012bjumiem. Lai gan visi zina t\u0101 noz\u012bmi im\u016bnsist\u0113mai, \u0161is miner\u0101ls veic daudzas citas svar\u012bgas funkcijas.<\/div>\n
<\/div>\n

Cinks un imunit\u0101te<\/strong><\/h3>\n
<\/div>\n
Cinks ir viens no svar\u012bg\u0101kajiem miner\u0101liem, kas atbalsta norm\u0101lu im\u016bnsist\u0113mas darb\u012bbu. Tas stimul\u0113 balto asins\u0137ermen\u012b\u0161u, \u012bpa\u0161i T-limfoc\u012btu, kas c\u012bn\u0101s ar infekcij\u0101m, veido\u0161anos un aktivit\u0101ti. P\u0113t\u012bjumi liecina, ka cinka piedevas, kas lietotas pirmaj\u0101s 24 stund\u0101s p\u0113c saaukst\u0113\u0161an\u0101s simptomu par\u0101d\u012b\u0161an\u0101s, var sa\u012bsin\u0101t slim\u012bbas ilgumu l\u012bdz pat 33%.<\/div>\n
<\/div>\n
Turkl\u0101t cinks pal\u012bdz c\u012bn\u012bties ar iekaisumu organism\u0101, darbojoties k\u0101 dabisks antioksidants. Tas aizsarg\u0101 \u0161\u016bnu membr\u0101nas no oksidat\u012bv\u0101 stresa un pal\u012bdz regul\u0113t iekaisuma reakciju, kas ir \u012bpa\u0161i svar\u012bgi hronisku iekaisuma st\u0101vok\u013cu profilaksei.<\/div>\n
<\/div>\n
Cinks ar\u012b pal\u012bdz organismam p\u0101rvar\u0113t stresu, kas bie\u017ei vien v\u0101jina imunit\u0101ti. Nogurums un bie\u017eas infekcijas var b\u016bt viena no pirmaj\u0101m paz\u012bm\u0113m, kas liecina, ka j\u016bsu organismam tr\u016bkst \u0161\u012b svar\u012bg\u0101 miner\u0101lvielas.<\/div>\n
<\/div>\n

Cinks \u0101dai, matiem un nagiem<\/strong><\/h3>\n
<\/div>\n
Cinks ir svar\u012bgs vesel\u012bgai \u0101dai, matiem un nagiem. Tas piedal\u0101s kolag\u0113na sint\u0113z\u0113, veicina \u0101das atjauno\u0161anos un br\u016b\u010du dz\u012b\u0161anu. Zin\u0101tniskie p\u0113t\u012bjumi apstiprina, ka cinka defic\u012bts bie\u017ei ir saist\u012bts ar \u0101das probl\u0113m\u0101m, piem\u0113ram, pinn\u0113m, ekz\u0113mu vai dermat\u012btu.<\/div>\n
<\/div>\n
Pateicoties pretiekaisuma iedarb\u012bbai, cinka lok\u0101la lieto\u0161ana vai lieto\u0161ana kop\u0101 ar p\u0101rtiku var pal\u012bdz\u0113t mazin\u0101t p\u016bt\u012b\u0161u iekaisumu un pa\u0101trin\u0101t \u0101das br\u016b\u010du dz\u012b\u0161anu. Cinks ir svar\u012bgs ar\u012b vesel\u012bgiem matiem un nagiem, jo \u200b\u200btas ir iesaist\u012bts kerat\u012bna, galven\u0101 matu un nagu prote\u012bna, ra\u017eo\u0161an\u0101.<\/div>\n
<\/div>\n
Daudzi cilv\u0113ki, \u012bpa\u0161i sievietes, lieto cinka piedevas, lai uzlabotu matu, \u0101das un nagu st\u0101vokli, un, lai gan tai nevajadz\u0113tu b\u016bt pirmajai izv\u0113lei \u0101das probl\u0113mu \u0101rst\u0113\u0161an\u0101, pietiekams cinka l\u012bmenis organism\u0101 neap\u0161aub\u0101mi ir svar\u012bgs \u0161\u012bm strukt\u016br\u0101m.<\/div>\n
<\/div>\n

Cinks un reprodukt\u012bv\u0101 vesel\u012bba<\/strong><\/h3>\n
<\/div>\n
Cinkam ir svar\u012bga loma gan v\u012brie\u0161u, gan sievie\u0161u reprodukt\u012bvaj\u0101 vesel\u012bb\u0101. V\u012brie\u0161iem cinks ir svar\u012bgs norm\u0101lai testosterona ra\u017eo\u0161anai, spermas kvalit\u0101tei un kust\u012bgumam. P\u0113t\u012bjumi liecina, ka pietiekama cinka uz\u0146em\u0161ana var pal\u012bdz\u0113t uztur\u0113t vesel\u012bgu spermatozo\u012bdu skaitu un kvalit\u0101ti.<\/div>\n
<\/div>\n
Sieviet\u0113m cinks pal\u012bdz uztur\u0113t hormon\u0101lo l\u012bdzsvaru, \u012bpa\u0161i saist\u012bb\u0101 ar estrog\u0113na un progesterona l\u012bmeni. Tas ir svar\u012bgi ar\u012b norm\u0101lai ol\u0161\u016bnu nobrie\u0161anai un augl\u012bbai. Gr\u016btniec\u012bbas laik\u0101 pietiekams cinka daudzums ir b\u016btisks pareizai aug\u013ca att\u012bst\u012bbai, \u012bpa\u0161i nervu sist\u0113mas un smadze\u0146u veido\u0161anai.<\/div>\n
<\/div>\n
P\u0113t\u012bjumi ar\u012b liecina, ka cinks var pal\u012bdz\u0113t mazin\u0101t premenstru\u0101l\u0101 sindroma (PMS) simptomus un atvieglot da\u017eus ar gr\u016btniec\u012bbu saist\u012btos diskomfortus, lai gan \u0161aj\u0101 jom\u0101 joproj\u0101m ir nepiecie\u0161ami vair\u0101k zin\u0101tnisku pier\u0101d\u012bjumu.<\/div>\n
<\/div>\n
\n

Cinka defic\u012bta paz\u012bmes un simptomi<\/strong><\/h2>\n
<\/div>\n
Cinka defic\u012bts var izpausties da\u017e\u0101dos veidos un ietekm\u0113t daudzas \u0137erme\u0146a sist\u0113mas. Ir svar\u012bgi atpaz\u012bt agr\u012bn\u0101s paz\u012bmes, lai var\u0113tu veikt savlaic\u012bgus pas\u0101kumus.<\/div>\n
<\/div>\n
Pirm\u0101s cinka defic\u012bta paz\u012bmes bie\u017ei vien ir nespecifiskas \u2013 paaugstin\u0101ta uz\u0146\u0113m\u012bba pret infekcij\u0101m, l\u0113n\u0101ka br\u016b\u010du dz\u012b\u0161ana, nogurums un apet\u012btes zudums. Laika gait\u0101 var par\u0101d\u012bties izteikt\u0101ki simptomi: matu izkri\u0161ana, izsitumi uz \u0101das, balti plankumi uz nagiem, gar\u0161as un smakas zudums.<\/div>\n
<\/div>\n
Smags cinka defic\u012bts var izrais\u012bt nopietn\u0101kas vesel\u012bbas probl\u0113mas, piem\u0113ram, dermat\u012btu, caureju, paaugstin\u0101tu infekciju risku un pat kognit\u012bvos trauc\u0113jumus. B\u0113rniem cinka defic\u012bts var pal\u0113nin\u0101t aug\u0161anu un att\u012bst\u012bbu, kam var b\u016bt ilgtermi\u0146a sekas.<\/div>\n
<\/div>\n
\u0160\u0101d\u0101m grup\u0101m ir liel\u0101ks cinka defic\u012bta risks:<\/strong><\/div>\n

 <\/p>\n

    \n
  • ve\u0123et\u0101rie\u0161iem un veg\u0101niem, jo \u200b\u200bcinks augu izcelsmes produktos ir gr\u016bt\u0101k uzs\u016bcas<\/li>\n
  • vec\u0101ka gadag\u0101juma cilv\u0113kiem samazin\u0101tas p\u0101rtikas uzs\u016bk\u0161an\u0101s d\u0113\u013c<\/li>\n
  • cilv\u0113ki ar ku\u0146\u0123a-zarnu trakta slim\u012bb\u0101m (Krona slim\u012bba, celiakija)<\/li>\n
  • tie, kas dzer daudz alkohola<\/li>\n
  • gr\u016btniec\u0113m un sieviet\u0113m, kas baro b\u0113rnu ar kr\u016bti, paaugstin\u0101tas cinka nepiecie\u0161am\u012bbas d\u0113\u013c<\/li>\n
  • cilv\u0113ki, kas lieto noteiktus medikamentus, \u012bpa\u0161i diur\u0113tiskos l\u012bdzek\u013cus un da\u017eas antibiotikas<\/li>\n<\/ul>\n

     <\/p>\n

    Ja jums ir aizdomas par cinka defic\u012btu, ir svar\u012bgi konsult\u0113ties ar vesel\u012bbas apr\u016bpes speci\u0101listu.<\/div>\n<\/div>\n
    \n
    \"cinkas\"<\/div>\n<\/div>\n
    <\/div>\n
    \n
    Pa\u0161\u0101rst\u0113\u0161an\u0101s ar cinka piedev\u0101m bez \u0101rsta uzraudz\u012bbas var izrais\u012bt citu miner\u0101lvielu, \u012bpa\u0161i vara un dzelzs, uzs\u016bk\u0161an\u0101s nel\u012bdzsvarot\u012bbu.<\/div>\n
    <\/div>\n

    Lab\u0101kie cinka avoti p\u0101rtik\u0101<\/strong><\/h2>\n
    <\/div>\n
    Pareizi sabalans\u0113tam uzturam vajadz\u0113tu nodro\u0161in\u0101t pietiekamu cinka l\u012bmeni, ta\u010du ir svar\u012bgi zin\u0101t, kuri p\u0101rtikas produkti satur visvair\u0101k cinka un k\u0101 optimiz\u0113t t\u0101 uzs\u016bk\u0161anos.<\/div>\n
    <\/div>\n
    Bag\u0101t\u0101kie cinka avoti ir dz\u012bvnieku izcelsmes produkti, \u012bpa\u0161i:<\/strong><\/div>\n<\/div>\n
    \"cinkas\"<\/div>\n

     <\/p>\n

      \n
    • \n
      austeres \u2013 absol\u016bt\u0101s cinka \u010dempiones (viena porcija var nodro\u0161in\u0101t vair\u0101kas reizes vair\u0101k nek\u0101 ieteicam\u0101 dienas deva)<\/div>\n
      <\/div>\n<\/li>\n
    • \n
      sarkan\u0101 ga\u013ca, \u012bpa\u0161i liellopu ga\u013ca un j\u0113ra ga\u013ca<\/div>\n
      <\/div>\n<\/li>\n
    • \n
      m\u0101jputni, \u012bpa\u0161i tum\u0161\u0101ka ga\u013ca<\/div>\n
      <\/div>\n<\/li>\n
    • \n
      j\u016bras veltes, \u012bpa\u0161i krabji un garneles<\/div>\n
      <\/div>\n<\/li>\n
    • \n
      olas, \u012bpa\u0161i dzeltenumi<\/div>\n
      <\/div>\n<\/li>\n
    • \n
      piena produkti, \u012bpa\u0161i siers un jogurts<\/div>\n<\/li>\n<\/ul>\n

       <\/p>\n

      Augu cinka avoti ir:<\/strong><\/div>\n
        \n
      • <\/li>\n
      • p\u0101k\u0161augi (pupi\u0146as, l\u0113cas, zir\u0146i)<\/li>\n
      • rieksti un s\u0113klas (\u0137irbju s\u0113klas, sezama s\u0113klas, Indijas rieksti)<\/li>\n
      • pilngraudu produkti<\/li>\n
      • auzas<\/li>\n
      • tofu un citi sojas produkti<\/li>\n
      • tum\u0161\u0101 \u0161okol\u0101de<\/li>\n<\/ul>\n
        <\/div>\n
        Ir svar\u012bgi atz\u012bm\u0113t, ka cinks augu izcelsmes produktos uzs\u016bcas slikt\u0101k nek\u0101 dz\u012bvnieku izcelsmes produktos. Tas ir saist\u012bts ar tajos eso\u0161ajiem fit\u0101tiem \u2013 savienojumiem, kas var trauc\u0113t cinka uzs\u016bk\u0161anos. Ve\u0123et\u0101rie\u0161iem un veg\u0101niem ieteicams uz\u0146emt par 50% vair\u0101k cinka nek\u0101 parasti.<\/div>\n
        <\/div>\n
        <\/div>\n
        \n
        Lai uzlabotu cinka uzs\u016bk\u0161anos no augu valsts produktiem, ieteicams:<\/strong><\/div>\n
        <\/div>\n
          \n
        • baudiet m\u0113rc\u0113tus, diedz\u0113tus vai ferment\u0113tus p\u0101k\u0161augus un graudus<\/li>\n
        • Apvienojiet cinka avotus ar C vitam\u012bna avotiem<\/li>\n
        • Izvairieties dzert t\u0113ju vai kafiju \u0113dienrei\u017eu laik\u0101, jo tajos eso\u0161ie tan\u012bni var trauc\u0113t cinka uzs\u016bk\u0161anos.<\/li>\n
        • apsveriet cinka piedevu lieto\u0161anu, ja esat riska grup\u0101<\/li>\n<\/ul>\n
          <\/div>\n
          Ar\u012b Lietuvas Vesel\u012bbas ministrijas ieteikumos uzsv\u0113rts, ka sabalans\u0113ts uzturs ar daudzveid\u012bgiem p\u0101rtikas produktiem ir lab\u0101kais veids, k\u0101 nodro\u0161in\u0101t pietiekamu visu miner\u0101lvielu, tostarp cinka, daudzumu organism\u0101.<\/div>\n<\/div>\n
          <\/div>\n
          \n
          Ieteicam\u0101 dienas deva un uztura bag\u0101tin\u0101t\u0101ju vadl\u012bnijas<\/div>\n
          <\/div>\n
          Cinka nepiecie\u0161am\u012bba ir atkar\u012bga no vecuma, dzimuma un citiem individu\u0101liem faktoriem. \u0160eit ir galven\u0101s ieteicam\u0101s dienas devas:<\/strong><\/div>\n
          <\/div>\n
            \n
          • v\u012brie\u0161iem: 11 mg dien\u0101<\/li>\n
          • sieviet\u0113m: 8 mg dien\u0101<\/li>\n
          • gr\u016btniec\u0113m: 11\u201312 mg dien\u0101<\/li>\n
          • sieviet\u0113m, kas baro b\u0113rnu ar kr\u016bti: 12\u201313 mg dien\u0101<\/li>\n
          • b\u0113rniem un pusaud\u017eiem: 3\u201311 mg dien\u0101 atkar\u012bb\u0101 no vecuma<\/li>\n
          • cilv\u0113kiem, kas vec\u0101ki par 65 gadiem: 8\u201311 mg dien\u0101<\/li>\n<\/ul>\n
            <\/div>\n
            Ir svar\u012bgi atz\u012bm\u0113t, ka pieaugu\u0161ajiem maksim\u0101l\u0101 dro\u0161\u0101 cinka uz\u0146em\u0161ana ir 40 mg dien\u0101. Ilgsto\u0161a \u0161\u012bs normas p\u0101rsnieg\u0161ana var rad\u012bt vesel\u012bbas probl\u0113mas.<\/div>\n<\/div>\n
            <\/div>\n
            \n
            Cinka piedevas var b\u016bt noder\u012bgas \u0161\u0101diem cilv\u0113kiem:<\/strong><\/div>\n
            <\/div>\n
              \n
            • ve\u0123et\u0101rie\u0161iem un veg\u0101niem<\/li>\n
            • tiem, kam ir noteiktas ku\u0146\u0123a-zarnu trakta slim\u012bbas<\/li>\n
            • vec\u0101ka gadag\u0101juma cilv\u0113kiem<\/li>\n
            • gr\u016btniec\u0113m un sieviet\u0113m, kas baro b\u0113rnu ar kr\u016bti (tikai p\u0113c konsult\u0113\u0161an\u0101s ar \u0101rstu)<\/li>\n
            • sportistiem, kas veic intens\u012bvu fizisko slodzi<\/li>\n
            • cilv\u0113kiem ar apstiprin\u0101tu cinka defic\u012btu<\/li>\n<\/ul>\n
              <\/div>\n
              Izv\u0113loties cinka piedevu, ir v\u0113rts piev\u0113rst uzman\u012bbu t\u0101 formai. Vislab\u0101k absorb\u0113jam\u0101s formas ir cinka pikolin\u0101ts, cinka citr\u0101ts, cinka bisglicin\u0101ts un cinka glikon\u0101ts. \u0160\u012bm form\u0101m ir augst\u0101ka biopieejam\u012bba nek\u0101 parastajam cinka oks\u012bdam vai cinka sulf\u0101tam.<\/div>\n
              <\/div>\n
              Lai izvair\u012btos no ku\u0146\u0123a darb\u012bbas trauc\u0113jumiem, ieteicams lietot cinka piedevas \u0113dienrei\u017eu laik\u0101. Ir ar\u012b svar\u012bgi atz\u012bm\u0113t, ka cinka piedevas nedr\u012bkst lietot kop\u0101 ar dzelzs, kalcija vai vara piedev\u0101m, jo \u200b\u200bt\u0101s var konkur\u0113t par uzs\u016bk\u0161anos. Starp \u0161o uztura bag\u0101tin\u0101t\u0101ju lieto\u0161anu j\u0101b\u016bt vismaz 2 stundu interv\u0101lam.<\/div>\n
              <\/div>\n
              Pirms jebk\u0101du uztura bag\u0101tin\u0101t\u0101ju, tostarp cinka, lieto\u0161anas konsult\u0113jieties ar \u0101rstu vai uztura speci\u0101listu, kur\u0161 var\u0113s nov\u0113rt\u0113t j\u016bsu individu\u0101l\u0101s vajadz\u012bbas un sniegt personaliz\u0113tus ieteikumus.<\/div>\n<\/div>\n
              <\/div>\n
              \n

              Iesp\u0113jam\u0101s blakuspar\u0101d\u012bbas un mijiedarb\u012bba<\/strong><\/h2>\n
              <\/div>\n
              Lai gan cinks ir svar\u012bgs vesel\u012bbai, p\u0101r\u0101k liels t\u0101 daudzums var izrais\u012bt nev\u0113lamas blakuspar\u0101d\u012bbas. Ir svar\u012bgi apzin\u0101ties iesp\u0113jam\u0101s blakuspar\u0101d\u012bbas un mijiedarb\u012bbu ar cit\u0101m viel\u0101m.<\/div>\n
              <\/div>\n
              Visbie\u017e\u0101k nov\u0113rot\u0101s cinka piedevu blakuspar\u0101d\u012bbas, \u012bpa\u0161i lietojot tuk\u0161\u0101 d\u016b\u0161\u0101, ir \u0161\u0101das:<\/strong><\/div>\n

               <\/p>\n

                \n
              • slikta d\u016b\u0161a un vem\u0161ana<\/li>\n
              • v\u0113dera krampji un s\u0101pes<\/li>\n
              • caureja<\/li>\n
              • galvass\u0101pes<\/li>\n
              • gar\u0161as izmai\u0146as mut\u0113<\/li>\n<\/ul>\n
                Ilgsto\u0161a p\u0101rm\u0113r\u012bga cinka daudzuma lieto\u0161ana (vair\u0101k nek\u0101 40 mg dien\u0101) var izrais\u012bt nopietn\u0101kas probl\u0113mas:<\/strong><\/div>\n
                <\/div>\n
                  \n
                • vara defic\u012bts, jo cinks konkur\u0113 ar varu par uzs\u016bk\u0161anos<\/li>\n
                • samazin\u0101ts “lab\u0101” holester\u012bna l\u012bmenis<\/li>\n
                • nov\u0101jin\u0101ta im\u016bnsist\u0113ma (paradoks\u0101li, bet p\u0101r\u0101k daudz cinka var rad\u012bt pret\u0113ju efektu nek\u0101 v\u0113lams)<\/li>\n
                • trauc\u0113ta dzelzs uzs\u016bk\u0161an\u0101s<\/li>\n<\/ul>\n<\/div>\n
                  Cinks var mijiedarboties ar\u012b ar noteikt\u0101m z\u0101l\u0113m:<\/strong><\/div>\n

                   <\/p>\n

                    \n
                  • antibiotikas (tetracikl\u012bni un hinoloni) \u2013 cinks j\u0101lieto vismaz 2 stundas pirms vai 4\u20136 stundas p\u0113c \u0161o antibiotiku lieto\u0161anas<\/li>\n
                  • diur\u0113tiskie l\u012bdzek\u013ci \u2013 da\u017ei no tiem var palielin\u0101t cinka izdal\u012b\u0161anos ar ur\u012bnu<\/li>\n
                  • penicilam\u012bns \u2013 z\u0101les reimato\u012bd\u0101 artr\u012bta \u0101rst\u0113\u0161anai<\/li>\n
                  • HIV medikamenti \u2014 cinks var samazin\u0101t to efektivit\u0101ti<\/li>\n<\/ul>\n

                     <\/p>\n

                    P\u0101rm\u0113r\u012bgas cinka uz\u0146em\u0161anas paz\u012bmes, kur\u0101m j\u0101piev\u0113r\u0161 uzman\u012bba:<\/strong><\/div>\n

                     <\/p>\n

                      \n
                    • stipra slikta d\u016b\u0161a un vem\u0161ana<\/li>\n
                    • s\u0101pes v\u0113der\u0101 un caureja<\/li>\n
                    • galvass\u0101pes un migr\u0113na<\/li>\n
                    • samazin\u0101ta apet\u012bte<\/li>\n
                    • im\u016bnsist\u0113mas disfunkcija<\/li>\n<\/ul>\n
                      <\/div>\n
                      Cinka piedevas j\u0101izvair\u0101s vai j\u0101lieto tikai \u0101rsta uzraudz\u012bb\u0101 cilv\u0113kiem ar:<\/strong><\/div>\n
                      <\/div>\n
                        \n
                      • nieru slim\u012bba<\/li>\n
                      • noteiktas asinsvadu slim\u012bbas<\/li>\n
                      • lietojot im\u016bnsupres\u012bvas z\u0101les<\/li>\n
                      • aler\u0123ijas pret jebkuru uztura bag\u0101tin\u0101t\u0101ja sast\u0101vda\u013cu<\/li>\n<\/ul>\n
                        <\/div>\n
                        Ja, lietojot cinka piedevas, nov\u0113rojat neparastus simptomus, p\u0101rtrauciet lieto\u0161anu un konsult\u0113jieties ar \u0101rstu. Vienm\u0113r s\u0101ciet ar maz\u0101ku devu un v\u0113rojiet, k\u0101 j\u016bsu organisms rea\u0123\u0113.<\/div>\n
                        <\/div>\n
                        <\/div>\n
                        \n

                        Kopsavilkums<\/strong><\/h2>\n
                        <\/div>\n
                        Cinks ir svar\u012bgs miner\u0101ls, kas m\u016bsu organism\u0101 veic daudzas svar\u012bgas funkcijas, s\u0101kot no imunit\u0101tes atbalsta l\u012bdz br\u016b\u010du dz\u012b\u0161anai un hormonu ra\u017eo\u0161anai. Lai gan liel\u0101k\u0101 da\u013ca cilv\u0113ku var uz\u0146emt pietiekami daudz cinka ar sabalans\u0113tu uzturu, noteikt\u0101m grup\u0101m, piem\u0113ram, ve\u0123et\u0101rie\u0161iem, vec\u0101ka gadag\u0101juma cilv\u0113kiem vai cilv\u0113kiem ar gremo\u0161anas slim\u012bb\u0101m, var rasties defic\u012bts.<\/div>\n
                        <\/div>\n
                        Vesel\u012bgs un daudzveid\u012bgs uzturs, kas ietver cinka avotus \u2013 ga\u013cu, j\u016bras veltes, p\u0101k\u0161augus, riekstus un s\u0113klas \u2013, ir pirmais solis, lai nodro\u0161in\u0101tu pietiekamu \u0161\u012b miner\u0101la l\u012bmeni.<\/div>\n<\/div>\n
                        <\/div>\n
                        \"cinkas\"<\/div>\n
                        <\/div>\n
                        \n
                        Tom\u0113r ir v\u0113rts atcer\u0113ties, ka cinka uzs\u016bk\u0161an\u0101s no augu avotiem ir slikt\u0101ka, t\u0101p\u0113c ve\u0123et\u0101rie\u0161iem un veg\u0101niem var b\u016bt nepiecie\u0161ams papildu daudzums.<\/div>\n
                        <\/div>\n
                        Lai gan cinka piedevas var b\u016bt noder\u012bgas defic\u012bta gad\u012bjum\u0101, t\u0101s j\u0101lieto atbild\u012bgi un vislab\u0101k vesel\u012bbas apr\u016bpes speci\u0101lista uzraudz\u012bb\u0101. P\u0101r\u0101k daudz cinka var izrais\u012bt blakuspar\u0101d\u012bbas un trauc\u0113t citu svar\u012bgu miner\u0101lvielu, piem\u0113ram, vara un dzelzs, uzs\u016bk\u0161anos.<\/div>\n
                        <\/div>\n
                        Visbeidzot, ja Jums ir aizdomas par cinka defic\u012btu, \u0146emot v\u0113r\u0101 J\u016bsu piedz\u012bvotos simptomus, ieteicams konsult\u0113ties ar \u0101rstu, kur\u0161 var\u0113s ieteikt vispiem\u0113rot\u0101k\u0101s p\u0101rbaudes un \u0101rst\u0113\u0161anu. Atcerieties, ka sabalans\u0113ts uzturs un pareizais mikro un makroelementu daudzums ir labas vesel\u012bbas pamats.<\/div>\n
                        <\/div>\n

                        Bie\u017ei uzdotie jaut\u0101jumi<\/strong><\/h2>\n
                        <\/div>\n

                        K\u0101das ir agr\u012bnas cinka defic\u012bta paz\u012bmes?<\/strong><\/h3>\n
                        <\/div>\n
                        Agr\u012bnas cinka defic\u012bta paz\u012bmes ir bie\u017e\u0101kas infekcijas, l\u0113n\u0101ka br\u016b\u010du dz\u012b\u0161ana, \u0101das probl\u0113mas (izsitumi, sausums), matu izkri\u0161ana, apet\u012btes zudums, samazin\u0101ta gar\u0161as un o\u017eas saj\u016bta, k\u0101 ar\u012b nogurums. Var rasties ar\u012b garast\u0101vok\u013ca sv\u0101rst\u012bbas un samazin\u0101ta libido.<\/div>\n
                        <\/div>\n

                        Kam vajadz\u0113tu apsv\u0113rt cinka piedevu lieto\u0161anu?<\/strong><\/h3>\n
                        <\/div>\n
                        Cinka piedevas ir v\u0113rts apsv\u0113rt ve\u0123et\u0101rie\u0161iem un veg\u0101niem, vec\u0101ka gadag\u0101juma cilv\u0113kiem ar ku\u0146\u0123a-zarnu trakta slim\u012bb\u0101m (Krona slim\u012bbu, celiakiju), gr\u016btniec\u0113m un sieviet\u0113m, kas baro b\u0113rnu ar kr\u016bti, cilv\u0113kiem, kuri intens\u012bvi vingro, un tiem, kuriem ir apstiprin\u0101ts cinka defic\u012bts. Pirms uztura bag\u0101tin\u0101t\u0101ju lieto\u0161anas uzs\u0101k\u0161anas ieteicams konsult\u0113ties ar \u0101rstu.<\/div>\n
                        <\/div>\n

                        Vai cinku var lietot katru dienu? K\u0101da ir dro\u0161a deva?<\/strong><\/h3>\n
                        <\/div>\n
                        J\u0101, cinku var lietot katru dienu, ja vien devas nep\u0101rsniedz ieteicamo devu: 11 mg dien\u0101 v\u012brie\u0161iem, 8 mg sieviet\u0113m. Dro\u0161a aug\u0161\u0113j\u0101 robe\u017ea pieaugu\u0161ajiem ir 40 mg dien\u0101. Ilgsto\u0161a liel\u0101ku devu lieto\u0161ana var izrais\u012bt vara defic\u012btu un citas vesel\u012bbas probl\u0113mas.<\/div>\n
                        <\/div>\n

                        Vai ir dro\u0161i lietot cinku kop\u0101 ar citiem miner\u0101liem vai vitam\u012bniem?<\/strong><\/h3>\n
                        <\/div>\n
                        Cinku vislab\u0101k lietot atsevi\u0161\u0137i no dzelzs, vara un kalcija piedev\u0101m, jo \u200b\u200b\u0161ie miner\u0101li konkur\u0113 par uzs\u016bk\u0161anos. Ieteicams iev\u0113rot vismaz 2 stundu interv\u0101lu starp to lieto\u0161anu. Cinks labi sader ar C vitam\u012bnu, kas var uzlabot t\u0101 uzs\u016bk\u0161anos, ta\u010du vienm\u0113r ir v\u0113rts konsult\u0113ties ar \u0101rstu par individu\u0101l\u0101m uztura bag\u0101tin\u0101t\u0101ju kombin\u0101cij\u0101m.<\/div>\n
                        <\/div>\n

                        Vai p\u0101r\u0101k daudz cinka var b\u016bt kait\u012bgs?<\/strong><\/h3>\n
                        <\/div>\n
                        J\u0101, p\u0101r\u0101k daudz cinka var b\u016bt kait\u012bgs. Ilgsto\u0161a lieto\u0161ana, p\u0101rsniedzot 40 mg dien\u0101, var izrais\u012bt vara defic\u012btu, samazin\u0101t “lab\u0101” holester\u012bna l\u012bmeni, v\u0101jin\u0101t im\u016bnsist\u0113mu un trauc\u0113t dzelzs uzs\u016bk\u0161anos. Ak\u016btas p\u0101rdoz\u0113\u0161anas simptomi ir slikta d\u016b\u0161a, vem\u0161ana, caureja, galvass\u0101pes un v\u0113dera krampji. Ja jums ir aizdomas par cinka p\u0101rdoz\u0113\u0161anu, sazinieties ar \u0101rstu.<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

                        Cinks ir svar\u012bgs mikroelements, kas m\u016bsu organism\u0101 veic daudzas svar\u012bgas funkcijas. Lai gan mums tas ir nepiecie\u0161ams nelielos daudzumos, \u0161is miner\u0101ls ir b\u016btisks im\u016bnsist\u0113mai, br\u016b\u010du dz\u012b\u0161anai, DNS sint\u0113zei un vair\u0101k nek\u0101 300 enz\u012bmu darb\u012bbai. M\u016bsdienu pasaul\u0113, kad saskaramies ar paaugstin\u0101tu stresu un da\u017e\u0101diem im\u016bnsist\u0113mas izaicin\u0101jumiem, pietiekama cinka uz\u0146em\u0161ana k\u013c\u016bst v\u0113l svar\u012bg\u0101ka. Diem\u017e\u0113l organisms to nevar […]\n","protected":false},"author":17,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-40409","post","type-post","status-publish","format-standard","hentry","category-uncategorized-lv"],"_links":{"self":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts\/40409","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/comments?post=40409"}],"version-history":[{"count":1,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts\/40409\/revisions"}],"predecessor-version":[{"id":41512,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts\/40409\/revisions\/41512"}],"wp:attachment":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/media?parent=40409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/categories?post=40409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/tags?post=40409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}