Zinc ndeyemamineral ekutanga kune edu kudya uye hutano hwedu. Iyo ine akawanda mabhenefiti uye yakapihwa kwenguva yakareba kushomeka kwechinhu ichi inogona kutungamira kune mamwe matambudziko ehutano. Iri pamwe chete nedare chimwe chezvinhu zvakakosha zvekushanda kwakanaka yemuviri wedu. Tinoda kusvika pa15mg pazuva kuti muviri wedu uchengetedze kudya kwakaringana.
Ichi chicherwa chakakosha pakukura kwakanaka kubva paudiki, kubvira inobatsira kukura uye kukura. Nechekare patinenge tava vanhu vakuru zvinobatsira akasiyana mabasa akakosha, kusanganisira kutsiva maseru ekare natsva.
Zinc inobatsira
Izvo zvinofanirwa kucherechedzwa kuti kune zvakawanda zvakanaka zvinounza. Pakati pavo, zinc inobatsira kuvandudzwa kwemasero tishu uye synthesis ye DNA. Mupiro waro wakakosha kwazvo panguva yepamuviri, lactation uye hudiki, sezvo muviri uchizoda ichi chekuwedzera kuti chikure zvakanaka uye kukura.
Izvo zvakakosha kune hutano hwemaziso yemuviri wedu. Zinc pamwe nevhitamini A yedu yakakosha pakushanda nemazvo kwemaziso edu uye nekuvandudza Iko kuravira uye kunhuwidza. Zvakanaka kune hutano hwebvudzi, ganda nezvipikiri.
Kukanganisa kweZinc kunogona kugadzira ndangariro matambudziko uye kuneta. Kushomeka kwayo kwave kuchiratidzwa kunogadzira kuwedzera kukuru kwekutonhora uye ndosaka ichifanirwa kuendeswa kune simbisa immune immune.
Chikafu chakapfuma mu zinc
Zviri pachena kuti kudya kwakanaka kunoenderana nekudya zvese zvese. Asi kune zvimwe zvikonzero isu tinogara tichikanganwa kana kusapa izvo zvakakosha zvekudya zvezuva nezuva. Kana iwe uchida kusimbisa kudya chikafu chakapfuma muZinc, heino runyorwa nemupiro mukuru:
Makwara
Nguruve nyama Icho chimwe chezvikafu zvakapfuma muZinc, asi muchikamu chayo chakaonda. Inopawo huwandu hukuru hwemapuroteni uye mavitamini eboka B. 100 g yenguruve inopa 6,72 mg yeZinc.
Vevha kana nyama yemombe inotakurawo mupiro mukuru. Mupiro waro muvhitamini B12 wakakosha mukushanda chaiko kweRNA neDNA, iine iron nedanho rayo re Zinc ndeye 10 mg unova mupiro mukuru wekushandisa zuva nezuva.
Vevha chiropa inosvikawo mupiro we 7,3mg pa100g and the nyama yenguruve chiropa rine 6,5mg pa100g. Iine zvimwe zvakakosha zvinovaka muviri senge kukosha kukuru kwemapuroteni nesimbi, yakakosha pakudya kwedu.
Huku dzakadai sehuku nehuku ivowo vakapfuma mu zinc. Ivo vane kukosha kwakaderera zvishoma pane izvo zvakamboongororwa, asi ivo vatove vanopa kusvika 5g pa100g uye vakapfuma mapuroteni.
Mazai
Isu tinoziva chikafu ichi chemipiro mikuru yezvikafu zvine icho. Iyo yolk ndiyo ine yakanyanya zinc yezvinyorwa uye tinogona kuwana mupiro we 4,93mg pa100g.
Zvokudya zvegungwa
Mazai Dzinowira mukati mepamusoro pechikafu chatinoziva chekutanga-ruoko uye chinotakura mupiro mukuru weichi chinhu chekuteedzera. Inosvika pakuve ne 60 mg pa100 g, asi kana ikatorwa musango inonzi inosvika kusvika ku182mg.
Gakanje inopinda muzvikafu zvakapfuma mune ino sosi. Iyo yakaderera mumafuta uye ine mashoma macalorie, yakafuma muzinc inopa kusvika 7,6mg pa100g, asi iwe unofanirwa kungwarira nehuwandu hwakawanda hwe sodium, sezvo inogona kukuvadza BP.
Kupwanya, crustaceans uye mamwe mamollusks ivo zvakare vanopinda mukudya kwedu kwakapfuma mu zinc. Vanopa 7mg pa100g uye avo vanotora chanza ndivo vanokwikwidza.
Mbeu uye zvimwe zviyo
Mbeu dzese zvadzo dzakanakira hutano hwedu uye iine chinhu chakakura chezvinhu zvakakosha mumuviri wedu. Nhanga mbeu inopa 6mg pa100g, nzungu, maarumondi nenzungu zvine 4mg pa100g.
Oat flakes naivowo vanopa 3,5mg pa100g. Icho chibage chakazara kwazvo nekuti chinopa makabhohaidhiretsi, akapfuma fiber, mapuroteni, zvicherwa uye akawanda mavitamini. Kwekudya chamangwanani zvakakwana.
Mucheka mutsvuku Izvo zvinobatsirawo Zinc kunyangwe kusvika padiki pane vamwe. Inosanganisira 2mg pa100g uye zvine hutano kuidya nenzira iyi kupfuura mupunga muchena. Pakati pembeu dzatinogona kuwana nyemba uko 100g yadzo inogona kutipa isu kusvika pa12% yezvakakurudzirwa kudya kwezuva nezuva.
Zvimwe zvekudya zvecalori
Kune avo vanozvifarira chokoreti Aya ndiwo mashoko akanaka, asi inofanira kunge iri chokoreti yakasviba kana zvichibvira. Inosanganisira 10mg pa100g, asi isu tinofanirwa kuenderana kuti ikoriori yakawanda inodyiwa iyo chokoreti inotipa.
Izvi zvinoitikawo ne chizi uye ruomba. Ivo vanopa Zinc kuzvikafu, asi ivo vane mafuta mazhinji uye nekudaro macalorie avo anokwira kumusoro. Chizi chine 4g pa100g asi iwe unofanirwa kutarisa mashandisiro avo emafuta ayo akakwirira emhuka.
Zvibereko nemiriwo Iwo haasi akapfuma masosi eZinc. Kudya kwakaderera muZinc uye protein kunogona kunge kwakaderera kukuchengetedza iwe hutano uye uine hutano hwakanaka. Kana muviri wako uchida kukurumidza kutora chinhu ichi pane mimwe mishonga yekutengesa, yakaita semapiritsi, mapfupa emumhino kana gels echando.