{"id":9214,"date":"2020-12-05T20:45:59","date_gmt":"2020-12-05T17:45:59","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=9214"},"modified":"2020-12-05T22:09:16","modified_gmt":"2020-12-05T19:09:16","slug":"cinko-hangi-besinlerde-bulunur","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/cinko-hangi-besinlerde-bulunur\/","title":{"rendered":"\u00c7inko hangi besinlerde bulunur?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Yaz\u0131 \u0130\u00e7eri\u011fi<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69ee5044babc3\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" 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: #999;color:#999\" 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><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69ee5044babc3\"  aria-label=\"A\u00e7\/Kapat\" \/><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:\/\/annebebekkulubu.com\/blog\/cinko-hangi-besinlerde-bulunur\/#Cinko_nedir\" >\u00c7inko nedir?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/annebebekkulubu.com\/blog\/cinko-hangi-besinlerde-bulunur\/#Cinkonun_vucuttaki_islevleri_ve_faydalari_nelerdir\" >\u00c7inkonun v\u00fccuttaki i\u015flevleri ve faydalar\u0131 nelerdir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/annebebekkulubu.com\/blog\/cinko-hangi-besinlerde-bulunur\/#Cinko_eksikligi_belirtileri_nelerdir\" >\u00c7inko eksikli\u011fi belirtileri nelerdir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/annebebekkulubu.com\/blog\/cinko-hangi-besinlerde-bulunur\/#Cinko_eksikligi_tanisi_nasil_konulur\" >\u00c7inko eksikli\u011fi tan\u0131s\u0131 nas\u0131l konulur?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/annebebekkulubu.com\/blog\/cinko-hangi-besinlerde-bulunur\/#Cinko_gereksinimi_gunluk_ne_kadardir\" >\u00c7inko gereksinimi g\u00fcnl\u00fck ne kadard\u0131r?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/annebebekkulubu.com\/blog\/cinko-hangi-besinlerde-bulunur\/#Cinkonun_besinsel_kaynaklari_nelerdir_hangi_besinlerde_cinko_bulunur\" >\u00c7inkonun besinsel kaynaklar\u0131 nelerdir, hangi besinlerde \u00e7inko bulunur?<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>\u00c7inko ne i\u015fe yarar, hangi besinlerde bulunur?<\/strong> \u00c7inko bak\u0131m\u0131ndan zengin besinler hangileridir? \u00c7inkonun faydalar\u0131 nelerdir? <strong>Diyetisyen \u015eeyma Solak B\u0131\u00e7aklar, <\/strong>\u00e7inkonun sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in \u00f6nemi ve Covid-19 kar\u015f\u0131 \u00e7inkonun faydalar\u0131n\u0131 yazd\u0131!&#8230;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cinko_nedir\"><\/span><strong>\u00c7inko nedir?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>V\u00fccudun sa\u011fl\u0131kl\u0131 olarak b\u00fcy\u00fcmesi, geli\u015fmesi i\u00e7in mineraller \u00e7ok \u00f6nemlidir. Minerallerin v\u00fccudumuzda yap\u0131ta\u015f\u0131 ve onar\u0131c\u0131 etkileri bulunmaktad\u0131r. \u0130\u00e7inde bulundu\u011fumuz durum da dikkate al\u0131nd\u0131\u011f\u0131nda \u00f6zellikle ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendirme etkileri sayesinde vitamin ve mineraller konusunda daha bilin\u00e7li davranmaya ba\u015flad\u0131k.<\/p>\n<p>\u0130nsanlar i\u00e7in \u00f6nemi yak\u0131n ge\u00e7mi\u015fte anla\u015f\u0131lan <strong>Covid-19<\/strong> ile m\u00fccadele etti\u011fimiz bu g\u00fcnlerde ad\u0131n\u0131 daha \u00e7ok duymaya ba\u015flad\u0131\u011f\u0131m\u0131z hatta takviye olarak ald\u0131\u011f\u0131m\u0131z bir mineral olan \u00e7inko hakk\u0131nda yeterli bilgiye sahip miyiz?<\/p>\n<p><strong>\u00c7inko insan v\u00fccudu i\u00e7in elzem olan ve insan organizmas\u0131n\u0131n yakla\u015f\u0131k 300 enziminin yap\u0131s\u0131nda bulunan bir mineraldir.<\/strong><\/p>\n<p>\u00c7inkonun, bitki ve hayvanlar\u0131n geli\u015fmesi i\u00e7in temel elementlerden biri oldu\u011fu \u00e7ok uzun s\u00fcreden beri bilinmesine ra\u011fmen insan i\u00e7in elzem bir element oldu\u011fu ancak <strong>1960\u2019l\u0131 <\/strong>y\u0131llarda kabul edilmi\u015ftir. <strong>\u0130nsan v\u00fccudunda yakla\u015f\u0131k olarak 2-3 gram \u00e7inko bulunur ve bu \u00e7inko kemikler, karaci\u011fer, pankreas, b\u00f6brek, epitel doku ve kan h\u00fccrelerindedir.\u00a0 <\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cinkonun_vucuttaki_islevleri_ve_faydalari_nelerdir\"><\/span><strong>\u00c7inkonun v\u00fccuttaki i\u015flevleri ve faydalar\u0131 nelerdir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00c7inko insan v\u00fccudunda yakla\u015f\u0131k olarak 300 enzimin yap\u0131s\u0131nda bulunmaktad\u0131r ve bu \u00f6zelli\u011fiyle b\u00fcy\u00fcmeden, \u00fcremeye; cilt sa\u011fl\u0131\u011f\u0131ndan v\u00fccutta yap\u0131m oran\u0131ma kadar \u00e7ok \u00e7e\u015fitli i\u015flev ve faydas\u0131 bulunmaktad\u0131r. Ba\u015fl\u0131ca bu etkileri \u015fu \u015fekilde s\u0131ralayabiliriz:<\/p>\n<ul>\n<li>Yara iyile\u015fmesini h\u0131zland\u0131r\u0131r.<\/li>\n<li>\u00c7inko bir\u00e7ok sinirsel iletimde merkezi sinir sistemince kullan\u0131lmaktad\u0131r ve merkezi sinir sistemi geli\u015fimi ve fonksiyonlar\u0131 \u00fczerinde etkilidir.<\/li>\n<li>So\u011fuk alg\u0131nl\u0131\u011f\u0131na kar\u015f\u0131 koruyucudur.<\/li>\n<li>Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir.<\/li>\n<li>Tat ve koku almada etkilidir.<\/li>\n<li>Antioksidan etkisi bulunmaktad\u0131r.<\/li>\n<li>Deri sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemlidir.<\/li>\n<li>Cilt sa\u011fl\u0131\u011f\u0131nda etkilidir. Akne tedavisinde yard\u0131mc\u0131 olabilir.<\/li>\n<li>B\u00fcy\u00fcme ve geli\u015fmede etkilidir.<\/li>\n<li>Bili\u015fsel i\u015flev i\u00e7in gereklidir.<\/li>\n<li>Sindirim sisteminin d\u00fczenli \u00e7al\u0131\u015fmas\u0131 i\u00e7in gereklidir.<\/li>\n<li>\u00c7inko erkek \u00fcreme sistemi i\u00e7in \u00e7ok \u00f6nemlidir. Hormon metabolizmas\u0131, sperm olu\u015fumu ve hareketinde g\u00f6revli bir mineraldir. \u00c7inko eksikli\u011fi testosteron seviyesinde ve sperm say\u0131s\u0131nda azalmaya yol a\u00e7ar. \u00c7inko eksikli\u011fi, infertiliteye yani k\u0131s\u0131rl\u0131\u011fa neden olabilir.<\/li>\n<\/ul>\n<figure id=\"attachment_9216\" aria-describedby=\"caption-attachment-9216\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-9216\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/cinko-eksikligi-belirtileri-nelerdir.jpg?resize=626%2C417&#038;ssl=1\" alt=\"\u00c7inko eksikli\u011fi belirtileri nelerdir?\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/cinko-eksikligi-belirtileri-nelerdir.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/cinko-eksikligi-belirtileri-nelerdir.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-9216\" class=\"wp-caption-text\">\u00c7inko eksikli\u011fi belirtileri nelerdir?<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Cinko_eksikligi_belirtileri_nelerdir\"><\/span><strong>\u00c7inko eksikli\u011fi belirtileri nelerdir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00dcreme sa\u011fl\u0131\u011f\u0131, enzim aktivitesi, b\u00fcy\u00fcme ve geli\u015fme i\u00e7in gerekli olan \u00e7inkonun eksikli\u011finde v\u00fccutta \u00e7e\u015fitli sorunlar meydana gelmektedir. \u0130\u015fte bize \u00e7inko eksikli\u011finin sinyalini veren belirtiler;<\/p>\n<ul>\n<li>Yaralar\u0131n ge\u00e7 iyile\u015fmesi<\/li>\n<li>Sa\u00e7 d\u00f6k\u00fclmesi<\/li>\n<li>Tat ve koku alg\u0131lamada bozukluk<\/li>\n<li>\u0130\u015ftah kayb\u0131<\/li>\n<li>Kronikle\u015fen ishal<\/li>\n<li>Kronik yorgunluk<\/li>\n<li>B\u00fcy\u00fcme ve geli\u015fmede gerilik (c\u00fccelik g\u00f6r\u00fclebilir)<\/li>\n<li>Cinsiyet organlar\u0131n\u0131n geli\u015fmesinde gecikme<\/li>\n<li>Hastal\u0131klara diren\u00e7siz olma<\/li>\n<li>Karanl\u0131\u011fa uyumda azalma<\/li>\n<li>Sinir ve sindirim sisteminde bozulmalar<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Cinko_eksikligi_tanisi_nasil_konulur\"><\/span><strong>\u00c7inko eksikli\u011fi tan\u0131s\u0131 nas\u0131l konulur?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00c7inko eksikli\u011fi tan\u0131s\u0131 i\u00e7in biyokimyasal g\u00f6stergelerden yararlan\u0131l\u0131r. Plazma \u00e7inko d\u00fczeyi 70 mcg\/dl alt\u0131nda, idrar \u00e7inko d\u00fczeyi 150 mcg\/g\u00fcn alt\u0131nda, sa\u00e7 \u00e7inko d\u00fczeyinin 80-100 mcg civar\u0131nda ise \u00e7inko yetersizli\u011fi vard\u0131r. Ancak \u015fampuan gibi \u00fcr\u00fcnler sa\u00e7taki \u00e7inko d\u00fczeyini etkileyebilece\u011finden yan\u0131lt\u0131c\u0131 olabilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cinko_gereksinimi_gunluk_ne_kadardir\"><\/span><strong>\u00c7inko gereksinimi g\u00fcnl\u00fck ne kadard\u0131r?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Gereksinim miktar\u0131 cinsiyete g\u00f6re farkl\u0131l\u0131k g\u00f6stermektedir. Ayr\u0131ca beslenmeyle al\u0131nan \u00e7inkonun biyoyararl\u0131l\u0131\u011f\u0131 da gereksinimde belirleyici rol oynamaktad\u0131r. G\u00fcnl\u00fck \u00e7inko gereksinimi; yeti\u015fkin bir erkek i\u00e7in <strong>11 mg<\/strong>, yeti\u015fkin bir kad\u0131n i\u00e7in <strong>8 mg<\/strong>d\u0131r. Bu gereksinim miktar\u0131 hamile ve emziklilik d\u00f6nemindeki kad\u0131nlarda artmaktad\u0131r. Ayr\u0131ca bitkisel a\u011f\u0131rl\u0131kta beslenen bireylerde de emilim daha d\u00fc\u015f\u00fck olaca\u011f\u0131ndan gereksinim artmaktad\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cinkonun_besinsel_kaynaklari_nelerdir_hangi_besinlerde_cinko_bulunur\"><\/span><strong>\u00c7inkonun besinsel kaynaklar\u0131 nelerdir, hangi besinlerde \u00e7inko bulunur?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sa\u011fl\u0131kl\u0131 bir v\u00fccut i\u00e7in \u00f6nemli olan \u00e7inko ihtiyac\u0131 yeterli ve dengeli bir beslenme ile kar\u015f\u0131lanabilir.\u00a0 <strong>\u00c7inko hem bitkisel hem de hayvansal g\u0131dalarda bulunan bir mineraldir. En iyi besinsel kaynaklar\u0131 karaci\u011fer, k\u0131rm\u0131z\u0131 et, deniz \u00fcr\u00fcnleri, s\u00fct ve \u00fcr\u00fcnleri, yumurta, ceviz, badem, yer f\u0131st\u0131\u011f\u0131, kabak \u00e7ekirde\u011fi gibi ya\u011fl\u0131 tohumlar, kuru baklagiller, bulgur, bu\u011fday,\u00a0 mantar, bamya, ku\u015fkonmaz, balkaba\u011f\u0131, sar\u0131msak, \u0131spanak, bezelyedir.\u00a0<\/strong> \u00a0Ancak hayvansal kaynakl\u0131 \u00e7inkonun emilimi bitkisel kaynaklarda bulunanlara g\u00f6re daha iyidir. Sadece bitkisel beslenmede \u00e7inko emilim d\u00fczeyi %10 civar\u0131nda iken kar\u0131\u015f\u0131k beslenmede bu oran %40\u2019lara \u00e7\u0131kmaktad\u0131r. Ayr\u0131ca tah\u0131l a\u011f\u0131rl\u0131kl\u0131 bir beslenmede tah\u0131llar\u0131n i\u00e7inde bulunan fitattan dolay\u0131 \u00e7inko emilimi olumsuz etkilenir. Kalsiyum ve \u00e7inko etkile\u015fimi de ara\u015ft\u0131r\u0131lan konulardan biridir. Kalsiyum, fitat varl\u0131\u011f\u0131nda \u00e7inko emilimini olumsuz etkilemektedir. \u00c7ok az fitat varl\u0131\u011f\u0131nda al\u0131nan kalsiyum \u00e7inko emilimini etkilememektedir. Beslenmede fazla miktarda al\u0131nan fosfat, bak\u0131r ve demirin de \u00e7inkonun emilimini azaltt\u0131\u011f\u0131 bildirilmektedir.<\/p>\n<p><strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c7inko ne i\u015fe yarar, hangi besinlerde bulunur? \u00c7inko bak\u0131m\u0131ndan zengin besinler hangileridir? \u00c7inkonun faydalar\u0131 nelerdir? Diyetisyen \u015eeyma Solak B\u0131\u00e7aklar, \u00e7inkonun sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in \u00f6nemi ve Covid-19 kar\u015f\u0131 \u00e7inkonun faydalar\u0131n\u0131 yazd\u0131!&#8230; \u00c7inko nedir?\u00a0 V\u00fccudun sa\u011fl\u0131kl\u0131 olarak b\u00fcy\u00fcmesi, geli\u015fmesi i\u00e7in mineraller \u00e7ok \u00f6nemlidir. Minerallerin v\u00fccudumuzda yap\u0131ta\u015f\u0131 ve onar\u0131c\u0131 etkileri bulunmaktad\u0131r. \u0130\u00e7inde bulundu\u011fumuz durum da dikkate al\u0131nd\u0131\u011f\u0131nda \u00f6zellikle ba\u011f\u0131\u015f\u0131kl\u0131k [&hellip;]<\/p>\n","protected":false},"author":127,"featured_media":9215,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[5],"tags":[11500,11501],"class_list":{"0":"post-9214","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme","8":"tag-cinko-eksikligi","9":"tag-cinko-hangi-besinlerde-bulunur"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/cinko-hangi-besinlerde-bulunur.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/9214","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/127"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=9214"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/9214\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/9215"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=9214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=9214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=9214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}