Zvikafu zvine gumi zvakapfuma muZinc
Zvemukati
Zinc chinhu chakakosha chicherwa chemuviri, asi hachigadzirwa nemuviri wemunhu, ichiwanikwa nyore muzvikafu zvemhuka. Basa rayo ndere kusimbisa mashandiro akanaka etsinga uye kusimbisa immune system, ichiita kuti muviri usimbe kurwisa hutachiona hunokonzerwa nemavhairasi, fungi kana bhakitiriya.
Uye zvakare, zinc inotamba yakakosha masisitimu echimiro, ichive chinhu chakakosha chemapuroteni akasiyana mumuviri. Naizvozvo, kushayikwa kwe zinc kunogona kukonzera shanduko mukunzwa kune zvinwiwa, kurasikirwa nevhudzi, kunetseka mukupora uye, kunyangwe, kukura uye matambudziko ekuvandudza muvana. Tarisa uone kushomeka kwe zinc kunogona kukonzeresa mumuviri.
Zvimwe zvezvinhu zvikuru zvinobva muzinc ndezvekudya kwemhuka, senge oysters, nyama yemombe kana chiropa. Kana zviri zvemichero nemiriwo, kazhinji, zvakaderera muZinc uye, nekudaro, vanhu vanodya yemhando yemidziyo, semuenzaniso, vanofanirwa kunyanya kudya bhinzi sosi nenzungu, senge maamondi kana nzungu, kuti vachengetedze iwo mazinga ezinc ari nani .
Chii chinonzi zinc
Zinc yakakosha mukushanda kweiyo muviri, iine mabasa akadai se:
- Simbisa immune system;
- Kurwisa kuneta kwemuviri uye kwepfungwa;
- Wedzera mazinga emagetsi;
- Kunonoka kukwegura;
- Kuvandudza ndangariro;
- Chengetedza kugadzirwa kwemahormone akasiyana siyana;
- Natsiridza kutaridzika kweganda uye simbisa bvudzi.
Kushomeka kweZinc kunogona kukonzera kuderera kwekuravira kwekunzwa, anorexia, kusava nehanya, kudzikira kwekukura, kurasikirwa nevhudzi, kunonoka kumera kwepabonde, kushomeka kwourume, kuderera kwekuzvidzivirira, kusagadzikana kweglucose.Ipo yakawandisa zinc inogona kuzviratidza kuburikidza nesvoto, kurutsa, kurwadziwa mudumbu, kupererwa neropa kana kushomeka kwemhangura.
Dzidza zvakawanda nezve mashandiro ezinc mumuviri.
Tafura yezvikafu zvakapfuma mu zinc
Urongwa urwu runopa izvo zvekudya zvine yakanyanya mwero zinc.
| Chikafu (100 g) | Zingi |
| 1. Mazai akabikwa | 39 MG |
| 2. Roast beef | 8.5 mg |
| 3. Yakabikwa turkey | 4.5 mg |
| 4. Veji yakabikwa | 4.4 mg |
| 5. Yakabikwa chiropa chehuku | 4.3 mg |
| 6. Mbeu dzemanhanga | 4.2 mg |
| 7. Yakabikwa soya bhinzi | 4.1 mg |
| 8. Gwayana rakabikwa | 4 MG |
| 9. Muarumondi | 3.9 mg |
| 10. Pecan | 3.6 mg |
| 11. Nzungu | 3.5 MG |
| 12. Brazil nzungu | 3.2 mg |
| 13. Nzungu dzemakwenzi | 3.1 mg |
| 14. Huku yakabikwa | 2.9 mg |
| 15. Nguruve yakabikwa | 2.4 mg |
Yakakurudzirwa kudya kwezuva nezuva
Kurudziro yekudyiwa kwemazuva ese inosiyana zvinoenderana nedanho rehupenyu, asi chikafu chakaringana chinovimbisa kugoverwa kwezvaunoda.
Iyo zinc yemukati muropa inofanira kusiyana pakati pe70 kusvika 130 mcg / dL yeropa uye mumurini zvakajairika kuwana pakati pe230 kusvika 600 mcg ye zinc / zuva.
| Zera / mukadzi | Yakakurudzirwa kudya kwezuva nezuva (mg) |
| Makore gumi nematatu | 3,0 |
| Makore makumi mana nemasere | 5,0 |
| 9 -13 makore | 8,0 |
| Varume pakati pemakore gumi nemasere kusvika gumi nemasere ekuberekwa | 11,0 |
| Vakadzi vari pakati pemakore gumi nemasere kusvika gumi nemasere ekuberekwa | 9,0 |
| Varume vanopfuura gumi nemasere | 11,0 |
| Vakadzi vanopfuura makore gumi nemasere | 8,0 |
| Kubata muvana vari pasi pemakore gumi nemasere | 14,0 |
| Kubata pamuviri makore gumi nemasere | 11,0 |
| Kuyamwisa vakadzi vari pasi pemakore gumi nemasere | 14,0 |
| Kuyamwisa vakadzi vanopfuura gumi nemasere | 12,0 |
Kuiswa kwepasina kukurudzirwa Zinc kwenguva yakareba kunogona kukonzera kunonoka kusangana pabonde uye kupwanyika kwemapfupa, kurasikirwa nevhudzi, maronda eganda, kuwedzera kubata kune hutachiona kana kushaya kudya.
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