Meaʻai momona ʻo Zinc

Meaʻai momona ʻo Zinc

ʻO Zinc kahi mineral maʻamau no kā mākou papaʻai a me ko mākou olakino. Loaʻa iā ia nā pōmaikaʻi he nui a hāʻawi ʻia i ka nele o kēia mea lōʻihi i hiki ke alakaʻi ʻia i kekahi mau pilikia olakino. Aia pū me ka hao kekahi o nā mea nui no ka hana maikaʻi o kā mākou meaola. Pono mākou i 15mg i kahi lā no ko mākou kino e mālama i ka papaʻai pololei.

Pono kēia mineral no kahi ulu kūpono mai ka wā kamaliʻi, mai ka wā kōkua i ka ulu a me ka ulu ʻana. I ka wā he makua mākou e kōkua ia i nā hana like ʻole, e like me ka hoʻololi ʻana o nā pūnaewele kahiko e nā mea hou.

Pōmaikaʻi kiniki

Pono e hoʻomaopopo he nui nā keu pono e lawe mai ai. Ma waena o lākou, kōkua ka zinc hana hou o nāʻaʻaʻa a me ka synthesite o DNA. He mea nui kāna kōkua i ka wā hāpai, lactation a me ka wā kamaliʻi, ʻoiai pono i ke kino i kēia mea kōkua no ka ulu kūpono a me ka ulu ʻana.

He mea nui ia no olakino maka o kā mākou meaola. ʻO Zinc a me kā mākou huaʻa A he mea nui ia no ka hana kūpono o kā mākou maka a hoʻomaikaʻi ʻO ka ʻono a me ka pilau. Maikaʻi no ke olakino o ka lauoho, kaʻili a me nā kui.

Hiki i kahi deficit o Zinc ke hana nā pilikia hoʻomanaʻo a me ka luhi. Hōʻike ʻia kona hemahema e hana i kahi hoʻonui nui i nā anuanu a ʻo ia ke kumu e lawe ʻia ai ia hoʻoikaika i ka ʻōnaehana pale pale.

Meaʻai momona ʻo Zinc

He mea maopopo he kau ʻia ka papaʻai maikaʻi ma ka ʻai ʻana kokoke i nā mea āpau. Akā no kekahi mau kumu e poina mau iā mākou a i ʻole hāʻawi ʻole i nā meaʻai kūpono no ka ʻai ʻana i kēlā me kēia lā. Inā pono ʻoe e hoʻokūkū i ka ʻai ʻana i nā meaʻai i Zinc, eia kahi papa inoa me kahi haʻawina nui.

Carnes

Meaʻai momona ʻo Zinc

ʻIʻo puaʻa ʻO ia kekahi o nā meaʻai waiwai i Zinc, akā i kāna ʻāpana wīwī. Hāʻawi pū kekahi i kahi nui o nā protein a me nā huamia o ka hui B. 100 g puaʻa e hāʻawi 6,72 mg o kiniki.

Veal a pipi paha hāpai pū kekahi i kahi haʻawina nui. ʻO kāna hāʻawi i ka wikamina B12 he mea nui ia no ka hana pololei o RNA a me DNA, loaʻa iā ia ka hao a me kona pae o ʻO Zinc ka 10 mg he haʻawina nui ia no ka ʻai ʻana i kēlā me kēia lā.

Ka ate Veal hōʻea pū kekahi i kahi hāʻawi o 7,3mg no 100g a me ka ake puaʻa loko 6,5mg no 100g. Loaʻa iā ia nā mea pono e pono ai e like me ka waiwai nui o nā protein a me ka hao, pono no kā mākou papaʻai.

ʻiʻo moa

Nā manu moa e like me ka moa a me ka pipi waiwai lākou i ka zinc. Loaʻa iā lākou kahi waiwai haʻahaʻa ma mua o nā mea i loiloi mua ʻia, akā ua hāʻawi lākou i 5g no 100g a waiwai lākou ʻaʻano protein

Nā pua

ʻIke mākou i kēia meaʻai no nā hāʻawi waiwai nui i loko. ʻO ka yolk ka mea me ka nui o ka zinc ʻike a hiki iā mākou ke loaʻa kahi hāʻawi o 4,93mg no 100g.

ʻO Mariscos

Nā ʻōpelu Hāʻule lākou i loko o ka piko o nā meaʻai a mākou i ʻike mua ai a hāpai i kahi haʻawina nui o kēia kumumea kumumea. Hiki i loaʻa a hiki i 60 mg no 100 g, akā inā i lawe ʻia i ka nahelehele ua ʻōlelo ʻia e hiki a i 182mg.

Meaʻai momona ʻo Zinc

Ka pāpaʻi komo i loko o nā meaʻai waiwai i kēia kumu. He haʻahaʻa ia i ka momona a loaʻa he kakaikahi nā calories, waiwai ia i ka zinc, e hāʻawi ana i 7,6mg no 100g, akā pono ʻoe e akahele me ka nui o ka sodium, no ka mea he mea ʻino ia i ke kaomi koko.

Pāleʻa, crustacea a me kekahi mollusks komo lākou i loko o kā mākou papaʻai momona i ka zinc. Hāʻawi lākou 7mg no 100g a ʻo ka poʻe e lawe i ka pāma ka bivalves.

Nā hua a me nā palaoa ʻē aʻe

ʻO nā hua a pau i ka maikaʻi he maikaʻi loa ia no ko mākou olakino a loaʻa i kēlā mea nui o nā mea pono no ko mākou kino. Hāʻawi nā hua paukena 6mg no 100g, nā hazelnuts, nā ʻalemona a me nā peanuts i 4mg no 100g.

Nā flakes oat hāʻawi pū lākou 3,5mg no 100g. He cereal piha loa ia no ka mea hāʻawi ia i nā haʻalako, nā fiber waiwai, nā protein, nā minelala, a me nā wikamina he nui. No ka ʻaina kakahiaka maikaʻi loa ia.

ʻoliva

Laiki palaunu Hāʻawi pū kekahi ia i ka Zinc akā ʻoi aku ka liʻiliʻi ma mua o ke koena. Nā waihona i loko 2mg no 100g a ʻoi aku ka olakino o ka ʻai ʻana i kēia ala ma mua o ka laiki keʻokeʻo. Ma waena o nā hua i hiki iā mākou ke loaʻa legume kahi o 100g o lākou e hiki ai ke hāʻawi iā mākou me 12% o ka paipai o kēlā me kēia lā.

Nā meaʻai calorie kiʻekiʻe ʻē aʻe

No ka poʻe makemake iā ia ka kokoleka He nūhou maikaʻi kēia, akā pono he kokoleka pouli inā hiki. Aia i loko o 10mg no 100g, akā pono mākou e kūlike ʻo ia ka nui o ka ʻai calorie e hāʻawi mai iā kokoleka iā mākou.

kokoleka

Pēlā nō ka tī a me ka bata. Hāʻawi lākou i ka Zinc i nā papaʻai, akā kiʻekiʻe lākou i ka momona a no laila piʻi ka nui o kā lākou calorie. Loaʻa ka tī 4g no 100g akā pono ʻoe e makaʻala no kāna ʻai ʻana ma muli o nā momona kiʻekiʻe o nā holoholona.

Nā huaʻai a me nā mea kanu ʻAʻole waiwai lākou o Zinc. Hiki i kahi papaʻai haʻahaʻa i ka zinc a me ka protein ke haʻahaʻa e mālama iā ʻoe i ke olakino a me ke olakino maikaʻi. Inā pono kou kino e lawe i kēia lāʻau aia kekahi mau lāʻau i kūʻai aku ʻia e like ʻole, e like me nā pila, nā ihu ihu a i ʻole nā ​​gels no nā anu.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.