Zakudya zamagulu olemera a Zinc

Zakudya zamagulu olemera a Zinc

Nthaka ndi mchere woyambira wathu zakudya ndi thanzi lathu. Ili ndi maubwino angapo ndipo ikaperewera kwakanthawi kochepa kwa mankhwalawa imatha kubweretsa zovuta zina. Ndi pamodzi ndi chitsulo Chimodzi mwazinthu zofunikira kuti magwiridwe ntchito akhale abwino a thupi lathu. Timafunikira mpaka 15mg patsiku kuti thupi lathu lizidya moyenera.

Mchere uwu ndikofunikira pakukula kolondola kuyambira ubwana, kuyambira amathandiza kukula ndi chitukuko. Tikakhala kale akuluakulu zithandizira ntchito zosiyanasiyana zofunika, kuphatikiza m'malo mwa maselo akale ndi atsopano.

Zinc amapindula

Tiyenera kudziwa kuti pali zabwino zambiri zomwe zimabweretsa. Mwa iwo, zinc imathandizira kusinthika kwa khungu ndi kaphatikizidwe ka DNA Zomwe amathandizira ndizofunikira kwambiri panthawi yoyembekezera, kuyamwitsa komanso ubwana, popeza thupi limafunikira chowonjezerachi pakukula bwino ndikukula.

Ndikofunika kwambiri kwa thanzi la maso a thupi lathu. Zinc pamodzi ndi vitamini A wathu ndikofunikira kuti magwiridwe antchito amaso athu azikhala bwino Kukoma ndi kununkhiza. Ndizabwino kwa thanzi la tsitsi, khungu ndi misomali.

Kuperewera kwa Zinc kumatha kupanga mavuto okumbukira komanso kutopa. Kuperewera kwake kwawonetsedwa kuti kumawonjezera kuchuluka kwa chimfine ndichifukwa chake kuyenera kutengedwa kulimbikitsa chitetezo cha mthupi.

Zakudya zamagulu olemera a Zinc

Zikuwonekeratu kuti chakudya chabwino chimachokera pakudya pafupifupi chilichonse. Koma pazifukwa zina timayiwala nthawi zonse kapena sitimapereka zakudya zofunikira tsiku lililonse. Ngati mukufuna kutsindika kudya zakudya zolemera mu Zinc, nayi mndandanda womwe mwathandizira kwambiri:

Zolemba

Zakudya zamagulu olemera a Zinc

Nyama ya nkhumba Ndi chimodzi mwazakudya zolemera mu Zinc, koma mbali yake yopyapyala. Amaperekanso kuchuluka kwa mapuloteni ndi mavitamini a gulu B. 100 g wa nkhumba amapereka 6,72 mg wa nthaka.

Ng'ombe yamphongo kapena ng'ombe imaperekanso chithandizo chachikulu. Chopereka chake mu vitamini B12 ndikofunikira pakugwira bwino ntchito kwa RNA ndi DNA, ili ndi chitsulo komanso mulingo wake Nthaka ndi 10 mg chomwe ndi chopereka chachikulu pakudya tsiku ndi tsiku.

Chiwindi cha ng'ombe imafikiranso chopereka cha 7,3mg pa 100g ndi chiwindi cha nkhumba lili 6,5mg pa 100g. Lili ndi zakudya zina zofunikira monga mtengo wapatali wa mapuloteni ndi ayironi, wofunikira pazakudya zathu.

nyama ya nkhuku

Nkhuku monga nkhuku ndi Turkey alinso ndi chuma chambiri. Amakhala ndi mtengo wotsikirapo pang'ono kuposa omwe adawunikiridwa kale, koma amathandizira kale 5g pa 100g ndipo iwo ngolemera mapuloteni

Mazira

Tidziwa chakudyachi chifukwa cha zopereka zabwino zomwe zilipo. Yolk ndi yomwe ili ndi zinc yochuluka kwambiri ndipo titha kupeza chopereka cha 4,93mg pa 100g.

Mariscos

Mphutsi Ndi zina mwazakudya zabwino kwambiri zomwe timazidziwa tokha ndipo zomwe zimathandizira kwambiri. Imafika mpaka 60 mg pa 100 g, koma ikatengedwa kuthengo akuti imakafika mpaka 182mg.

Zakudya zamagulu olemera a Zinc

Nkhanu imaloŵa m'zakudya zolemera mwanjira imeneyi. Ndi mafuta ochepa komanso amakhala ndi ma calories ochepa, ali ndi zinc zambiri, amapereka 7,6mg pa 100g, koma muyenera kusamala ndi kuchuluka kwa sodium, chifukwa kumatha kukhala kovulaza kuthamanga kwa magazi.

Kuwomba, nkhanu ndi nkhono zina amalowanso muzakudya zathu zokhala ndi zinc. Amathandizira 7mg pa 100g ndipo amene atenga chikhathacho ndiwo akulimbirana.

Mbewu ndi mbewu zina

Mbeu zonse makamaka ndizothandiza kwambiri paumoyo wathu ndipo zimakhala ndizofunikira kwambiri m'thupi lathu. Mbeu za dzungu zimapereka 6mg pa 100gmtedza, mtedza ndi mtedza zimakhala ndi 4mg pa 100g.

Oat flakes amathandizanso 3,5mg pa 100g. Ndi chimanga chokwanira chifukwa chimapatsa chakudya, michere yambiri, mapuloteni, michere ndi mavitamini angapo. Chakudya cham'mawa ndichabwino.

phala

Mpunga wabulauni Zimathandizanso ndi Zinc ngakhale pang'ono pang'ono kuposa ena onse. Muli 2mg pa 100g ndipo ndi bwino kudya izi motere kuposa mpunga woyera. Pakati pa mbewu zomwe titha kupeza nyemba komwe 100g ya iwo itha kutipatsa mpaka 12% yazakudya zatsiku ndi tsiku zomwe tikulimbikitsidwa.

Zakudya zina zopatsa mphamvu zambiri

Kwa iwo omwe amawakonda chokoleti Iyi ndi nkhani yabwino, koma iyenera kukhala yakuda chokoleti ngati kuli kotheka. Lili mpaka 10mg pa 100g, koma tiyenera kukhala osasinthasintha kuti ndikudya kwakukulu kwa kalori komwe chokoleti kumatipatsa.

chokoleti

Zomwezo zimachitika ndi tchizi ndi batala. Amapereka Zinc pazakudya, koma ali ndi mafuta ambiri motero mafuta awo amakula. Tchizi mumakhala 4g pa 100g koma muyenera kusamala ndi kagwiritsidwe kake chifukwa cha mafuta ake okwera kwambiri.

Zipatso ndi ndiwo zamasamba Sali magwero olemera a Zinc. Zakudya zopanda zinc komanso zomanga thupi zimatha kukhala zochepa kuti mukhale wathanzi komanso wathanzi. Ngati thupi lanu liyenera kumwa mankhwalawa mwachangu pali mankhwala ena osagulitsidwa, monga mapiritsi, opopera m'mphuno kapena ma gels a chimfine.


Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

Khalani oyamba kuyankha

Siyani ndemanga yanu

Anu email sati lofalitsidwa.

*

*

  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
  2. Cholinga cha deta: Control SPAM, kasamalidwe ka ndemanga.
  3. Kukhazikitsa: Kuvomereza kwanu
  4. Kulumikizana kwa zomwe zafotokozedwazo: Zomwezo siziziwululidwa kwa anthu ena kupatula pakukakamizidwa mwalamulo.
  5. Zosunga: Zosungidwa ndi Occentus Networks (EU)
  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.