Izvo gumi Zvakanakisa Zvekudya Izvo Zvakakwira muZinc

Zvemukati

• 1. Nyama
• 2. Hove
• 3. Mbesa
• 4. Mbeu
• 5. Nzungu
• 6. Dairy
• 7. Mazai
• 8. Zviyo Zvese
• 9. Mimwe Miriwo
• 10. Rima Chocolate
• Icho Chinokosha
• Iwo Akanaka Mabhenefiti eZinc

Zinc ndeyemamineral ayo akakosha kune hutano hwakanaka.

Izvo zvinodikanwa kune mashandiro eanopfuura mazana ma enzyme uye anobatanidzwa mune dzakawanda zvakakosha maitiro mumuviri wako ().

Iyo inogadzirisa zvinovaka muviri, inochengetedza immune system yako uye inokura nekugadzirisa nyama dzemuviri.

Muviri wako hauchengete zinc, saka unofanirwa kudya zvinokwana zuva rega rega kuti uve nechokwadi chekuti uri kusangana nezvinodiwa zvezuva nezuva ().

Zvinokurudzirwa kuti varume vadye 11 mg ye zinc pazuva, nepo vakadzi vachida 8 mg. Zvisinei, kana iwe uri nepamuviri, iwe uchada 11 mg pazuva, uye kana iwe uchiyamwisa, iwe unozoda 12 mg.

Vamwe vanhu vari panjodzi yekushomeka kwe zinc, kusanganisira vana vadiki, vechidiki, vakwegura nevakadzi vane nhumbu kana kuyamwisa ().

Nekudaro, kudya chikafu chine hutano chakaringana chinosanganisira zinc-zvakapfuma zvekudya zvinofanirwa kugutsa zvido zvemunhu wese.

Heano gumi ezvakanakisa chikafu izvo zvakakwirira zinc.

1. Nyama

Nyama isosi yakanaka kwazvo yezinc (4).

Nyama tsvuku inonyanya kupa sosi, asi huwandu hwakawanda hunogona kuwanikwa mumarudzi ese enyama, kusanganisira yemombe, yegwayana uye yenguruve.

Muchokwadi, iyo 100-gramu (3.5-ounce) inoshumirwa yemombe yakasvibira yemombe ine 4.8 mg yeZinc, inova 44% yeDaily Value (DV) (4).

Iyi huwandu hwenyama inopawo 176 macalorie, 20 gramu eprotein uye 10 gramu emafuta. Uyezve, iyo sosi yakanaka yezvimwe zvakawanda zvakakosha zvinovaka muviri, senge iron, B mavitamini uye creatine.

Izvo zvakakosha kuti uzive kuti kudya yakawanda yakawanda yenyama tsvuku, kunyanya yakagadziriswa nyama, yakabatanidzwa kune yakawedzera njodzi yehosha yemoyo uye mimwe gomarara (,).

Nekudaro, chero bedzi iwe uchichengeta yako yekudyiwa nyama dzakagadziriswa kusvika padiki uye uchidya zvisina kugadzirwa nyama tsvuku sechikamu chekudya kune michero, miriwo uye faibha, ichi zvimwe hachisi chinhu chaunofanirwa kunetseka nezvacho.

Nyama isosi yakanaka kwazvo yezinc. Iyo 100-gramu inoshumirwa yemombe yakasvibirira yemombe inopa 44% yeiyo DV.

2. Hove

Shellfish ine hutano, yakaderera-macalorie masosi ezinc.

Oysters ane zvakanyanyisa mwero, aine matanhatu epakati oysters anopa 32 mg, kana 291% yeiyo DV.

Mamwe marudzi ehovefishfish ane zinc shoma pane maoyster asi achiri manyuko akanaka.

Muchokwadi, gakanje reAlaskan rine 7.6 mg pa100 gramu (3.5 ounces), inova 69% yeDV. Diki hove senge shrimp uye mussels zvakare zviwanikwa zvakanaka, zvese zvine 14% yeDV pa100 gramu (3.5 ounces) (7, 8, 9).

Nekudaro, kana iwe uri nepamuviri, ita shuwa kuti hove dzakabikwa zvakakwana usati waadzidya kuti uderedze njodzi yekudya chepfu.

Shellfish senge oysters, crab, mussels uye shrimp zvese zvinogona kubatsira kune yako yemazuva ese zinc inoda.

3. Mbesa

Mbesa dzakaita seshiri, nyemba uye bhinzi zvese zvine huwandu hwakawanda hwe zinc.

Muchokwadi, magiramu zana emazinga akabikwa ane dzakapoteredza 12% yeiyo DV (10).

Nekudaro, iwo zvakare ane phytates. Izvi zvinodhaka zvinodzivisa kuiswa kwezinc uye mamwe zvicherwa, zvichireva kuti zinc kubva mumumagine haina kunyudzwa sey zinc kubva muzvigadzirwa zvemhuka ().

Kunyangwe izvi, vanogona kuve sosi yakakosha yeZinc kune vanhu vanotevera vegan kana miriwo yekudya. Izvowo zvakare sosi yakanaka kwazvo yeprotein uye fiber uye inogona kuwedzerwa zviri nyore kumuto, stews uye masaladi.

Kuchenesa, kumera, kunyorovesa kana kuvirisa masosi ezinc semhando yetsanga inogona kuwedzera iyi bioavailability ().

Nyemba dzine huwandu hwakawanda hwe zinc. Zvisinei, iwo anewo phytates, iyo inoderedza kutora kwayo. Maitiro ekugadzirisa senge kupisa, kumera, kunyorovesa kana kuvirisa kunogona kubatsira kugadzirisa ayo bioavailability.

4. Mbeu

Mbeu kuwedzerwa kune hutano kuchikafu chako uye kunogona kubatsira kuwedzera yako zinc yekudya.

Nekudaro, imwe mbeu sarudzo dziri nani pane dzimwe.

Semuenzaniso, 3 mashupuni (30 magiramu) embeu yehemp ine 31% uye 43% yezvakakurudzirwa kudya kwezuva nezuva kwevarume nevakadzi, zvichiteerana.

Dzimwe mbeu dzine huwandu hwakakura hwezinc dzinosanganisira squash, manhanga uye mbeu yesesame (13, 14).

Pamusoro pekuwedzera zingi yako yekudyiwa, mbeu dzine fiber, mafuta ane hutano, mavitamini uye zvicherwa, zvichivaita kuwedzera kwakanyanya kuchikafu chako.

Kuisanganisira ivo sechikamu chekudya kune hutano kwakabatanawo kune mamwe marapirwo ehutano, kusanganisira yakaderedzwa cholesterol uye BP (,).

Kuti uwedzere hemp, furakisi, manhanga kana squash mbeu muchikafu chako, unogona kuedza kuzviwedzera kumasaradhi, masobho, yogati kana zvimwe zvekudya.

Dzimwe mbeu senge hemp, manhanga, squash nembeu yesesame zvine huwandu hwakakura hwe zinc. Iwo zvakare manyuko akanaka efaibha, mafuta ane hutano uye mavitamini, achivaita iwo kuwedzera kune hutano kuchikafu chako.

5. Nzungu

Kudya nzungu dzakadai sepine nzungu, nzungu, mashewu uye maamondi zvinogona kusimudzira kutora kwako zinc.

Nutsu zvakare ine zvimwe zvinovaka muviri zvine hutano, zvinosanganisira mafuta ane hutano uye faibha, pamwe nemamwe mavitamini nemaminerari.

Kana iwe uchitsvaga nzungu yakakwira mu zinc, cashews isarudzo yakanaka. 1-ounce (28-gramu) inoshanda ine 15% yeiyo DV (17).

Nutsu zvakare inokurumidza uye yakapusa yekudya uye yakave yakabatana nekuderedzwa kwenjodzi yezvimwe zvirwere, sehosha yemwoyo, gomarara neshuga (,,).

Uyezve, vanhu vanodya nzungu vanowanzo rarama kwenguva yakareba kupfuura avo vasinga zviite, vachiita nzungu kuwedzerwa kune hutano mukudya kwako (,,,).

Nutswe chikafu chine hutano uye chakanakira chinogona kusimudzira kutora kwako zinc uye nezvimwe zvakawanda zvinovaka utano.

6. Dairy

Zvekudya zvemukaka senge chizi nemukaka zvinopa huwandu hwezvakakwana, kusanganisira zinc.

Mukaka uye chizi zvinhu zviviri zvinozivikanwa, sezvo zviine huwandu hwakawanda hwe zinc isingawanikwe, zvichireva kuti yakawanda zingi mune izvi chikafu inogona kutorwa nemuviri wako ().

Semuenzaniso, zana magiramu echeddar chizi ane 28% yeiyo DV, nepo imwe kapu yemukaka wakazara-mafuta une inenge 9% (25, 26)

Izvi zvekudya zvinouyawo nezvimwe zvinovaka muviri zvinoonekwa sezvakakosha pahutano hwepfupa, zvinosanganisira mapuroteni, calcium uye vhitamini D.

Zvekudya zvemukaka zviwanikwa zvakanaka zve zinc. Izvo zvakare zvine protein, calcium uye vhitamini D, ese ayo akakosha zvinovaka muviri kune hutano hwemabhonzo.

7. Mazai

Mazai ane huwandu hwakati wandei hwe zinc uye anogona kukubatsira iwe kuzadzisa tarisiro yako yezuva nezuva.

Semuenzaniso, 1 zai hombe rine dzakatenderedza 5% yeiyo DV (27).

Izvi zvinouya nemakumi manomwe nenomwe macalorie, magiramu matanhatu emapuroteni, magiramu mashanu emafuta ane hutano uye mamwe mavitamini nemamineral, kusanganisira B mavitamini uye selenium.

Mazai ese zvakare akakosha sosi ye choline, zvinovaka muviri izvo vanhu vazhinji vasiri kuwana zvakakwana zve ().

Rimwe zai hombe rine 5% yeDV yeZinc, pamwe nechero zvimwe zvinovaka muviri, zvinosanganisira mapuroteni, mafuta ane hutano, B mavitamini, selenium uye choline.

8. Zviyo Zvese

Yese zviyo zvakaita segorosi, quinoa, mupunga uye oats zvine imwe zinc.

Nekudaro, senge mhanga, zviyo zvine phytates, inosunga kune zinc uye inoderedza kunwa kwayo ().

Mbeu dzese dzine akawanda phytates pane akacheneswa mavhezheni uye anogona kuzopa mashoma zinc.

Nekudaro, iwo ari nani zvirinani kune hutano hwako uye sosi yakanaka yezvakawanda zvakakosha zvinovaka muviri senge fiber, B mavitamini, magnesium, iron, phosphorus, manganese uye selenium.

Muchokwadi, kudya tsanga dzese kwakabatanidzwa nehupenyu hwakareba uye huwandu hwehumwe hutano mabhenefiti, kusanganisira yakaderedzwa njodzi yekufutisa, mhando mbiri cheshuga uye chirwere chemwoyo (,,)

Mbeu dzese dzinogona kupa sosi yeZinc mukudya kwako. Nekudaro, iyo zinc yavanopa inogona kusatorerwa pamwe nezvimwe zvinobva nekuda kwekuvapo kwemaphytates.

9. Mimwe Miriwo

Kazhinji, michero nemiriwo zvirombo zvakashata zve zinc.

Zvisinei, mimwe miriwo ine huwandu hunonzwisisika uye inogona kubatsira kuzvido zvako zvezuva nezuva, kunyanya kana usingadyi nyama.

Mbatatisi, ese akajairwa uye anotapira marudzi, ane inenge 1 mg pa mbatatisi hombe, inova 9% yeDV (33, 34).

Mimwe miriwo yakaita bhinzi yegirini uye kare ine zvishoma, panosvika 3% yeiyo DV pa100 gramu (35, 36).

Kunyangwe iwo asina zingi yakawanda, kudya chikafu chakapfuma mumiriwo kwakabatanidzwa nenjodzi yakadzikira yezvirwere zvisingaperi senge chirwere chemoyo nekenza (,).

Mazhinji miriwo masosi akasvinuka ezinc, asi mamwe ane zviyero zvine mwero uye anogona kubatsira kuzvido zvako zvezuva nezuva, kunyanya kana usingadye nyama.

10. Rima Chocolate

Zvichida zvinoshamisa kuti, chokoreti yakasviba ine huwandu hwakaenzana hwe zinc.

Muchokwadi, iyo 100-gramu (3.5-ounce) bar ye 70-85% yakasviba chokoreti ine 3.3 mg ye zinc, kana 30% yeiyo DV (39).

Zvisinei, magiramu zana echokoreti yakasviba inewo mazana mazana matanhatu. Saka nepo ichipa zvinovaka muviri zvine hutano, icho chikafu chakakwira-koriori.

Kunyangwe iwe uchigona kuwana zvimwe zvakawedzerwa zvinovaka muviri pamwe nekurapa kwako, hachisi chikafu chaunofanirwa kunge uchivimba nacho sosi yako huru siki.

Chokoreti yakasviba inogona kuve sosi ye zinc. Nekudaro, zvakare yakakwira macalorie neshuga, saka inofanirwa kudyiwa zvine mwero uye kwete sosi yekutanga zinc.

Icho Chinokosha

Zinc inokosha mamineral, uye kudya zvakakwana kwakakosha kuchengetedza hutano hwakanaka.

Nzira yakanakisa yekuona kuti uri kuwana zvakakwana kudya chikafu chakasiyana nezvakanaka zinc, senge nyama, hove dzegungwa, nzungu, mhodzi, nyemba uye mukaka.

Izvi zvekudya zvinogona kuve nyore uye zvinonaka zvinowedzera kuchikafu chako.

Kana iwe uchinetseka kuti hausi kuwana zinc yakakwana kuburikidza nedhayeti yako, funga kutaura nemupi wako wezvehutano nezve mukana wekutora chinowedzera.

Iwo Akanaka Mabhenefiti eZinc