IZinc ingumbiwa oyisisekelo wethu ukudla kanye nempilo yethu. Inezinzuzo eziningi futhi inikezwe ukungabi khona kwesikhathi eside kwale nto ingaholela ezinkingeni ezithile zempilo. Ihlangene nensimbi enye yezinto ezibalulekile ekusebenzeni okuhle komzimba wethu. Sidinga kuze kufike ku-15mg ngosuku ukuze umzimba wethu ugcine ukudla okufanele.
Le minerali ibalulekile ekukhuleni okulungile kusuka ebuntwaneni, kusukela isiza ukukhula nentuthuko. Kakade lapho sesibadala kuzosiza imisebenzi ehlukahlukene ebalulekile, kufaka phakathi ukushintshwa kwamaseli amadala ngamasha.
Izinzuzo zeZinc
Kumele kuqashelwe ukuthi kunezinzuzo eziningi ezilethayo. Phakathi kwabo, i-zinc iyasiza ukuvuselelwa kwezicubu zeseli kanye nokwenziwa kwe I-DNA Umnikelo wawo ubaluleke kakhulu ngesikhathi sokukhulelwa, ukuncelisa nobuntwana, ngoba umzimba uyasidinga lesi sengezo ukuze sikhule kahle futhi sikhule kahle.
Ibaluleke kakhulu ku- impilo yamehlo komzimba wethu. I-Zinc kanye ne-vitamin A yethu kubalulekile ekusebenzeni kahle kwamehlo ethu futhi kuyathuthuka Ukunambitheka nephunga. Ilungele i- impilo yezinwele, isikhumba nezinzipho.
Ukushoda kweZinc kungadala izinkinga zememori nokukhathala. Ukushoda kwayo kukhonjisiwe ukuthi kudala ukwanda okukhulu kwemikhuhlane yingakho kumele kuthathwe kuyona qinisa amasosha omzimba.
Ukudla okucebile kweZinc
Kuyacaca ukuthi ukudla okunomsoco kusekelwe ekudleni cishe yonke into. Kepha ngezizathu ezithile sihlala sikhohlwa noma singanikeli ngokudla okubalulekile okusetshenziswa nsuku zonke. Uma udinga ukugcizelela ukudla ukudla okunothe ku-Zinc, nalu uhlu olunomthelela omkhulu:
Amakhadi
Inyama yengulube Kungokunye kokudla okunothe ku-Zinc, kepha engxenyeni yayo enciphile. Ibuye inikeze inani elikhulu lamaprotheni namavithamini eqembu B. 100 g yengulube enikezwayo 6,72 mg weZinc.
Inyama yenkomo noma inyama yenkomo futhi kuphethe umnikelo omkhulu. Igalelo lalo ku-vitamin B12 libalulekile ekusebenzeni kahle kwe-RNA ne-DNA, liqukethe i-iron nezinga lalo le- I-Zinc ingu-10 mg okungumnikelo omuhle wokusetshenziswa kwansuku zonke.
Isibindi senkomo futhi ifinyelela umnikelo we 7,3mg nge-100g ngayinye futhi i ingulube yesibindi iqukethe 6,5mg nge-100g ngayinye. Iqukethe ezinye izakhi zomzimba ezibalulekile ezinenani elikhulu lamaprotheni nensimbi, okubalulekile ekudleni kwethu.
Izinkukhu ezifana nenkukhu kanye ne-turkey bacebile ne-zinc. Zinenani eliphansi kancane kunalelo elibuyekezwe ngaphambilini, kepha sezivele zinikela kuze kufike ku- 5g nge-100g futhi bacebile amaprotheni
Amaqanda
Siyakwazi lokhu kudla ngeminikelo emihle yokudla okunempilo okuqukethe. Isikhupha yiso esinokuqukethwe okuphezulu kakhulu kwe-zinc futhi singathola umnikelo we 4,93mg nge-100g ngayinye.
I-Mariscos
Ama-oysters Ziwa phezulu kokudla esikwaziyo kuqala futhi okunomthelela omkhulu wale nto yokulandela umkhondo. Ifinyelela ekubeni kuze kube 60 mg 100 g ngayinye, kepha uma ithathwa endle kuthiwa iyafinyelela kuze kufike ku-182mg.
Inkalankala ingena ekudleni okunothile kulo mthombo. Inamafutha amancane futhi iqukethe ama-calories ambalwa, icebile nge-zinc, ihlinzeka kuze kufike ku-7,6mg nge-100g, kodwa kufanele uqaphele inani elikhulu le-sodium, ngoba ingalimaza umfutho wegazi.
Ama-clams, ama-crustaceans namanye ama-mollusks babuye bangene ekudleni kwethu okunothile nge-zinc. Banikela 7mg nge-100g ngayinye futhi labo abathatha intende yesandla yibo abaphikisayo.
Imbewu kanye nokunye okusanhlamvu
Zonke izimbewu ngokujwayelekile zilungele impilo yethu futhi zinalezo zinto ezibalulekile zomzimba wethu. Imbewu yamathanga inikeza 6mg nge-100g ngayinye, ama-hazelnut, ama-alimondi namakinati aqukethe i-4mg nge-100g ngayinye.
Ama-oat flakes nabo bayanikela 3,5mg nge-100g ngayinye. Kuyi-cereal ephelele ngoba inikela ngama-carbohydrate, i-fiber ecebile, amaprotheni, amaminerali kanye namavithamini amaningi. Okwekusasa kuphelele.
Irayisi elinsundu Iphinde inikeze iZinc yize ngezinga elincane kunaleyo yonke. Iqukethe 2mg nge-100g ngayinye futhi kunempilo kakhulu ukukudla ngale ndlela kunelayisi elimhlophe. Phakathi kwembewu esingayithola imidumba lapho i-100g yazo ingasinikeza kuze kufike ku-12% wokudla okunconywayo kwansuku zonke.
Okunye ukudla okuphezulu kwekhalori
Okwalabo abayithandayo ushokoledi Lezi yizindaba ezinhle, kepha kufanele kube ushokoledi omnyama uma kungenzeka. Iqukethe kuze kube 10mg nge-100g ngayinye, kodwa kufanele sivumelane ukuthi kungukudla okukhulu kwekhalori okusinikwa ushokoledi.
Kwenzeka okufanayo naku ushizi nebhotela. Banikela nge-Zinc ekudleni, kepha banamafutha amaningi ngakho-ke ama-calories abo ayenyuka. Ushizi uqukethe 4g nge-100g kodwa kufanele uqaphele ukusetshenziswa kwayo ngenxa yamafutha ayo aphezulu emvelaphi yezilwane.
Izithelo nemifino Akuyona imithombo ecebile yeZinc. Ukudla okuphansi kwe-zinc namaprotheni kungaba phansi ukukugcina uphilile futhi unempilo enhle. Uma umzimba wakho udinga ukuthatha le nto ngokuphuthumayo kunemithi ethile yokuthenga, njengamaphilisi, izifutho zamakhala noma ama-gel emikhuhlane.