I-Zinc sisimbiwa esisisiseko sethu ukutya kunye nempilo yethu. Inezibonelelo ezininzi kwaye inikwe ukungabikho kwexesha elide kunokubangela iingxaki zempilo. Kunye nesinyithi enye yezinto eziyimfuneko ekusebenzeni kakuhle yomzimba wethu. Sidinga ukuya kuthi ga kwi-15mg ngosuku ukuze umzimba wethu ugcine ukutya okufanelekileyo.
Le minerali ibalulekile kuphuhliso oluchanekileyo ukusuka ebuntwaneni, ukusukela oko inceda ukukhula kunye nophuhliso. Sele sele sibadala izakunceda imisebenzi eyahlukeneyo ebalulekileyo, kubandakanya ukutshintshwa kweeseli ezindala ngezintsha.
Izibonelelo zeZinc
Kufuneka kuqatshelwe ukuba zininzi izibonelelo ezizisayo. Phakathi kwazo, zinc inceda Ukuhlaziywa kwezihlunu zeseli kunye nothungelwano lwe IDNA. Igalelo lawo libaluleke kakhulu ngexesha lokukhulelwa, ukuncancisa kunye nobuntwana, kuba umzimba ufuna olu ncediso kuphuhliso olufanelekileyo kunye nokukhula.
Ibaluleke kakhulu impilo yamehlo yomzimba wethu. I-Zinc kunye nevithamini A yethu ibalulekile ekusebenzeni kakuhle kwamehlo ethu kwaye iyaphucuka Incasa kunye nevumba. Ngaba ilungile impilo yeenwele, ulusu kunye neenzipho.
Ukusilela kweZinc kunokudala iingxaki zememori kunye nokudinwa. Ukusilela kwayo kubonisiwe kudala ukwanda okukhulu kwemikhuhlane kwaye yiyo loo nto kufuneka kuthathwe kuyo yomeleza amajoni omzimba.
Ukutya okunotye zinc
Kucacile ukuba ukutya okusempilweni kusekelwe kukutya phantse yonke into. Kodwa ngenxa yezizathu ezithile sihlala silibale okanye singaboneleli ngokutya okuyimfuneko ekusetyenzisweni kwemihla ngemihla. Ukuba ufuna ukugxininisa ukutya ukutya okutyebileyo kwiZinc, nolu luhlu olunegalelo elikhulu:
Amakhadi
Inyama yehagu Kukunye kokutya okutyebileyo kwiZinc, kodwa kwinxalenye yayo etyebileyo. Ikwabonelela ngenani elikhulu leeproteni kunye neevithamini zeqela B. 100 g yehagu ebonelela 6,72 mg yeZinc.
Imfuyo okanye inyama yenkomo ikwaphethe igalelo elikhulu. Igalelo lalo kwi-vitamin B12 kubalulekile ekusebenzeni ngokuchanekileyo kwe-RNA kunye ne-DNA, inentsimbi kunye nenqanaba layo I-Zinc yi-10 mg Igalelo elikhulu ekusetyenzisweni kwemihla ngemihla.
Isibindi semfuyo ikwafikelela kwigalelo le 7,3mg nge-100g nganye kunye inyama yesibindi sehagu iqulethe 6,5mg nge-100g nganye. Inezinye izondlo ezibalulekileyo njengexabiso elikhulu leeproteni kunye nentsimbi, eziyimfuneko kukutya kwethu.
Iinkukhu ezifana nenkukhu kunye neturkey bazizityebi nge-zinc. Banamaxabiso asezantsi kancinane kunalawo aqwalaselweyo ngaphambili, kodwa sele benalo igalelo ukuya kuthi ga 5g kwi-100g nganye kwaye bazizityebi iiproteni.
Amaqanda
Siyakwazi oku kutya ngemirhumo emikhulu yesondlo ekuqulathileyo. Isikhupha sesona sinomxholo ophezulu we-zinc kwaye sinokufumana igalelo le- 4,93mg nge-100g nganye.
IMariscos
Iimbatyisi Ziphakathi kokutya okuphezulu esikwaziyo kuqala kwaye okuphethe igalelo elikhulu lale nto yokulandela umkhondo. Ifikelela ekubeni kude kube 60 mg nge-100 g nganye, kodwa ukuba kuthathwe endle kuthiwa ukufikelela ukuya kuthi ga kwi-182mg.
Unonkala ingena kukutya okutyebileyo kulo mthombo. Iphantsi kumanqatha kwaye ineekhalori ezimbalwa, ityebile kwi-zinc ebonelela ukuya kuthi ga kwi-7,6mg nge-100g, kodwa kuya kufuneka ulumkele isixa esikhulu sesodium, kuba inokuba yingozi kuxinzelelo lwegazi.
Ukugquma, ii-crustaceans kunye nezinye iimollusks Baye bangene ekutyeni kwethu okutyebileyo nge-zinc. Banikela 7mg nge-100g nganye kwaye abo baphatha isundu ke bivalve.
Imbewu kunye nokunye ukutya okuziinkozo
Zonke iimbewu ngokubanzi zilungele impilo yethu kwaye zinento ebalulekileyo yezinto eziyimfuneko emzimbeni wethu. Imbewu yethanga ibonelela 6mg nge-100g nganye, iihazelnuts, iiamangile kunye namandongomane ane-4mg nge-100g nganye.
Iifoloji zeoat zikwafaka igalelo 3,5mg nge-100g nganye. Ingqolowa epheleleyo kuba ibonelela ngeicarbohydrate, ifayibha etyebileyo, iiproteni, iiminerali kunye neevithamini ezininzi. Isidlo sakusasa ilungile.
irayisi emdaka Ikwanegalelo kwiZinc nangona inqanaba elincinci kunabanye. Iqulathe 2mg nge-100g nganye kwaye kusempilweni kakhulu ukuyitya ngale ndlela kunerayisi emhlophe. Phakathi kweembewu esinokuzifumana iimbotyi apho i-100g yazo inokusinika ukuya kuthi ga kwi-12% yento ethathwa ukuba ithathe yonke imihla.
Okunye ukutya okunekhalori
Kulabo bayithandayo itshokholethi Ezi ziindaba ezimnandi, kodwa kufuneka ibe yitshokholethi emnyama xa kunokwenzeka. Kuqulathe ukuya kwi 10mg nge-100g nganye, kodwa kufuneka sihambelane ukuba kukutya okukhulu kwekhalori okusinika itshokholethi.
Kuyafana nange itshizi nebhotolo. Banegalelo kwiZinc kwizidlo, kodwa banamafutha aphezulu kwaye ngenxa yoko iikhalori zabo zanda. Ishizi iqulethe 4g kwi-100g nganye kodwa kuya kufuneka ujonge ukutya kwabo kumanqatha aphezulu emvelaphi yezilwanyana.
Iziqhamo nemifuno Ayizizo izityebi zemithombo yeZinc. Ukutya okuncinci kwi-zinc kunye neeprotein kunokuba sezantsi ukukugcina usempilweni kwaye usempilweni. Ukuba umzimba wakho ufuna ngokungxamisekileyo ukuthatha le nto kukho amayeza angaphaya kwekhawuntare, anje ngeepilisi, iipreyi zempumlo okanye iigels zemikhuhlane.