Zakudya 10 Zabwino Kwambiri Zomwe Zili Ndi Zinc

Zamkati

• 1. Nyama
• 2. Nkhono
• 3. nyemba
• 4. Mbewu
• 5. Mtedza
• 6. Mkaka
• 7. Mazira
• 8. Mbewu Zonse
• 9. Masamba ena
• 10. Chokoleti Yakuda
• Mfundo Yofunika Kwambiri
• Mapindu Apamwamba a Zinc

Zinc ndi mchere womwe ndi wofunikira kuti munthu akhale ndi thanzi labwino.

Zimayenera kugwira ntchito ya ma enzyme opitilira 300 ndipo amatenga nawo mbali pazofunikira zambiri m'thupi lanu ().

Imachepetsa michere, imasunga chitetezo chamthupi mwanu ndipo imakula ndikukonza minyewa ya thupi.

Thupi lanu silisunga zinc, chifukwa chake muyenera kudya zokwanira tsiku lililonse kuti muwonetsetse kuti mukukwaniritsa zofunikira zanu za tsiku ndi tsiku ().

Ndikulimbikitsidwa kuti amuna azidya 11 mg ya zinc patsiku, pomwe azimayi amafunikira 8 mg. Komabe, ngati muli ndi pakati, mufunika 11 mg patsiku, ndipo ngati mukuyamwitsa, mufunika 12 mg.

Anthu ena ali pachiwopsezo chotaya zinc, kuphatikiza ana aang'ono, achinyamata, okalamba ndi amayi omwe ali ndi pakati kapena akuyamwitsa ().

Komabe, kudya zakudya zopatsa thanzi zomwe zimaphatikizapo zakudya zokhala ndi nthaka ziyenera kukwaniritsa zosowa za aliyense.

Nazi zakudya 10 zabwino kwambiri zomwe zimakhala ndi zinc yambiri.

1. Nyama

Nyama ndi gwero labwino kwambiri la nthaka (4).

Nyama yofiira ndi gwero lalikulu kwambiri, koma ndalama zambiri zimapezeka mumitundu yonse ya nyama, kuphatikiza ng'ombe, mwanawankhosa ndi nkhumba.

M'malo mwake, 100-gramu (3.5-ounce) yotumizira nyama yaiwisi ya ng'ombe imakhala ndi 4.8 mg ya zinc, yomwe ndi 44% ya Daily Value (DV) (4).

Nyama imeneyi imaperekanso mafuta okwana 176, magalamu 20 a mapuloteni ndi magalamu 10 a mafuta. Kuphatikiza apo, ndi gwero lalikulu lazinthu zina zambiri zofunika, monga ayironi, mavitamini a B ndi chilengedwe.

Ndikoyenera kudziwa kuti kudya nyama yofiira yambiri, makamaka nyama yophika, yakhala ikugwirizana ndi chiopsezo chowonjezeka cha matenda a mtima ndi khansa zina (,).

Komabe, bola ngati musunga chakudya chanu chochepa kwambiri ndikudya nyama yofiira yosasinthidwa ngati gawo la zakudya zokhala ndi zipatso, ndiwo zamasamba ndi ulusi, izi mwina sichinthu chomwe muyenera kuda nkhawa nacho.

Nyama ndi gwero labwino kwambiri la zinki. Ng'ombe ya 100-gramu yophika nyama yambewu yaiwisi imapereka 44% ya DV.

2. Nkhono

Nkhono zimakhala ndi nthaka yabwino, yotsika kwambiri ya zinc.

Oyisitara amakhala ndimitengo yayikulu kwambiri, pomwe oyisitara 6 apakati amapereka 32 mg, kapena 291% ya DV.

Mitundu ina ya nkhono zamchere imakhala ndi zinc wocheperako kuposa oyster koma ndimagwero abwino.

M'malo mwake, nkhanu ya ku Alaska imakhala ndi 7.6 mg pa 100 magalamu (3.5 ounces), yomwe ndi 69% ya DV. Zipolopolo zing'onozing'ono monga shrimp ndi mussels ndizothandizanso, zonse zomwe zimakhala ndi 14% ya DV pa 100 magalamu (ma ola 3.5) (7, 8, 9).

Komabe, ngati muli ndi pakati, onetsetsani kuti nkhono zikuphika musanadye kuti muchepetse vuto la poyizoni wazakudya.

Nkhono monga nkhono, nkhanu, mamazelo ndi nkhanu zimatha kuthandizira zosowa zanu za tsiku ndi tsiku.

3. nyemba

Nyemba monga nsawawa, mphodza ndi nyemba zonse zimakhala ndi zinc wochuluka.

M'malo mwake, magalamu 100 a mphodza yophika amakhala ndi 12% ya DV (10).

Komabe, mulinso ma phytates. Mankhwalawa amaletsa kuyamwa kwa zinc ndi mchere wina, kutanthauza kuti zinc kuchokera ku nyemba sizimayamwa bwino monga zinc kuchokera kuzinthu zanyama ().

Ngakhale izi, zitha kukhala gwero lofunikira la nthaka kwa anthu omwe amatsata zakudya zamasamba kapena zamasamba. Komanso ndi gwero labwino kwambiri la mapuloteni komanso ulusi ndipo amatha kuwonjezeredwa msuzi, mphodza ndi masaladi.

Kutentha, kuphukira, kuviika kapena kuthira mafuta nthaka ya nthaka ngati nyemba zitha kukulitsa kupezeka kwa mchere ().

Nyemba zimakhala ndi zinc zambiri. Komabe, mulinso ma phytates, omwe amachepetsa kuyamwa kwake. Njira zosinthira monga kutentha, kuphukira, kuviika kapena kuthira zingathandize kukonza kupezeka kwa bioavailability.

4. Mbewu

Mbewu ndizabwino kuwonjezera pazakudya zanu ndipo zitha kuthandizira kuwonjezera zinc yanu.

Komabe, mbewu zina ndizabwino kuposa zina.

Mwachitsanzo, supuni 3 (30 magalamu) a nyemba za hemp zili ndi 31% ndi 43% yazakudya zatsiku ndi tsiku za abambo ndi amai, motsatana.

Mbeu zina zomwe zimakhala ndi zinc zambiri zimaphatikizapo sikwashi, dzungu ndi nthangala za sitsamba (13, 14).

Kuphatikiza pakukulitsa kudya zinc, mbewu zimakhala ndi ulusi, mafuta athanzi, mavitamini ndi mchere, kuwapangitsa kukhala owonjezera pa zakudya zanu.

Kuphatikiza iwo ngati gawo la chakudya chopatsa thanzi kumalumikizidwanso ndi maubwino ena azaumoyo, kuphatikiza kuchepa kwa cholesterol ndi kuthamanga kwa magazi (,).

Kuti muwonjezere mbewu za hemp, fulakesi, dzungu kapena sikwashi mu zakudya zanu, mutha kuyesa kuziwonjezera ku masaladi, supu, yogati kapena zakudya zina.

Mbeu zina monga hemp, dzungu, sikwashi ndi nthangala za zitsamba zimakhala ndi nthaka yambiri. Amakhalanso gwero la fiber, mafuta athanzi ndi mavitamini, kuwapangitsa kukhala owonjezera athanzi pazakudya zanu.

5. Mtedza

Kudya mtedza monga mtedza wa paini, chiponde, ma sheyala ndi ma almond kumatha kukulitsa kudya zinc.

Mtedza mulinso zakudya zina zopatsa thanzi, kuphatikiza mafuta ndi michere, komanso mavitamini ndi michere yambiri.

Ngati mukufuna mtedza wokhala ndi zinc, ma cashews ndi chisankho chabwino. Kutulutsa 1-ounce (28-gramu) kuli ndi 15% ya DV (17).

Mtedza ndichakudya chofulumira komanso chosavuta kudya ndipo chalumikizidwa ndi kuchepa kwa zoopsa za matenda ena, monga matenda amtima, khansa ndi matenda ashuga (,,).

Kuphatikiza apo, anthu omwe amadya mtedza amakhala moyo wawutali kuposa omwe satero, ndikupangitsa mtedza kukhala wathanzi kwambiri kuwonjezera pa zakudya zanu (,,,).

Mtedza ndi chakudya chopatsa thanzi komanso chopatsa thanzi chomwe chingalimbikitse kudya kwanu zinc ndi zakudya zina zambiri zathanzi.

6. Mkaka

Zakudya za mkaka monga tchizi ndi mkaka zimapereka michere yambiri, kuphatikizapo zinc.

Mkaka ndi tchizi ndi magwero awiri odziwika, chifukwa amakhala ndi zinc zambiri zomwe sizipezeka, kutanthauza kuti nthaka yambiri muzakudya izi imatha kulowetsedwa ndi thupi lanu ().

Mwachitsanzo, magalamu 100 a cheddar tchizi amakhala ndi 28% ya DV, pomwe chikho chimodzi cha mkaka wamafuta onse chimakhala pafupifupi 9% (25, 26)

Zakudya izi zimabweranso ndi michere yambiri yomwe imawoneka kuti ndi yofunika pa thanzi la mafupa, kuphatikiza mapuloteni, calcium ndi vitamini D.

Zakudya za mkaka ndi magwero abwino a zinc. Amakhalanso ndi mapuloteni, calcium ndi vitamini D, zonse zomwe ndizofunikira m'thupi la mafupa.

7. Mazira

Mazira amakhala ndi zinc wocheperako ndipo amatha kukuthandizani kukwaniritsa zomwe mukufuna tsiku lililonse.

Mwachitsanzo, dzira lalikulu 1 lili ndi 5% ya DV (27).

Izi zimabwera ndi ma calories 77, magalamu 6 a mapuloteni, magalamu asanu a mafuta athanzi komanso mavitamini ndi michere yambiri, kuphatikiza mavitamini a B ndi selenium.

Mazira athunthu nawonso ndi gwero lofunikira la choline, michere yomwe anthu ambiri sakupeza yokwanira ().

Dzira limodzi lalikulu lili ndi 5% ya DV ya zinc, komanso zakudya zina zambiri, kuphatikiza mapuloteni, mafuta athanzi, mavitamini B, selenium ndi choline.

8. Mbewu Zonse

Mbewu zonse monga tirigu, quinoa, mpunga ndi oats zimakhala ndi zinc.

Komabe, monga nyemba, mbewu zimakhala ndi ma phytates, omwe amalumikizana ndi zinc ndikuchepetsa kuyamwa kwake ().

Mbewu zonse zimakhala ndi ma phytates ochulukirapo kuposa mitundu yoyengedwa bwino ndipo zimapereka zinc zochepa.

Komabe, zili ndi thanzi labwino komanso gwero labwino la michere yambiri monga ma fiber, mavitamini B, magnesium, iron, phosphorous, manganese ndi selenium.

M'malo mwake, kudya mbewu zonse kumalumikizidwa ndi moyo wautali komanso zabwino zina zambiri zathanzi, kuphatikiza kuchepa kwa kunenepa kwambiri, mtundu wachiwiri wa matenda ashuga ndi matenda amtima (,,)

Mbewu zonse zimatha kukupatsani gwero la zinc mu zakudya zanu. Komabe, zinc zomwe amapereka sizingatengeke komanso zinthu zina chifukwa chakupezeka kwa ma phytates.

9. Masamba ena

Mwambiri, zipatso ndi ndiwo zamasamba ndizopanda nthaka yabwino.

Komabe, masamba ena amakhala ndi ndalama zokwanira ndipo amatha kuthandizira zosowa zanu za tsiku ndi tsiku, makamaka ngati simudya nyama.

Mbatata, zonse zamtundu uliwonse komanso zotsekemera, zimakhala ndi 1 mg pa mbatata yayikulu, yomwe ndi 9% ya DV (33, 34).

Zomera zina monga nyemba zobiriwira ndi kale zimakhala zochepa, pafupifupi 3% ya DV pa magalamu 100 (35, 36).

Ngakhale alibe zinc zambiri, kudya zakudya zokhala ndi ndiwo zamasamba kumalumikizidwa ndi kuchepa kwa matenda opatsirana monga matenda amtima ndi khansa (,).

Masamba ambiri alibe nthaka yabwino, koma ina imakhala ndi zolimbitsa thupi ndipo imathandizira pazosowa zanu za tsiku ndi tsiku, makamaka ngati simukudya nyama.

10. Chokoleti Yakuda

Mwina ndizodabwitsa kuti chokoleti chakuda chimakhala ndi zinc wochuluka.

M'malo mwake, bala la 100-gramu (3.5-ounce) la 70-85% chokoleti chakuda lili ndi 3.3 mg ya zinc, kapena 30% ya DV (39).

Komabe, magalamu 100 a chokoleti chamdima mulinso ma calories 600. Chifukwa chake ngakhale kuti imapatsa thanzi michere, ndi chakudya chambiri.

Ngakhale mutha kupeza zowonjezera zowonjezera ndi mankhwala anu, si chakudya chomwe muyenera kudalira ngati gwero lanu lalikulu la zinc.

Chokoleti yamdima imatha kukhala gwero la zinc. Komabe, imakhalanso ndi zopatsa mphamvu komanso shuga, chifukwa chake iyenera kudyedwa pang'ono osati monga gwero lalikulu la zinc.

Mfundo Yofunika Kwambiri

Zinc ndi mchere wofunikira, ndipo kudya kokwanira ndikofunikira kuti mukhale ndi thanzi labwino.

Njira yabwino yoonetsetsa kuti mukukhala okwanira ndi kudya zakudya zosiyanasiyana zopangira nthaka, monga nyama, nsomba, mtedza, mbewu, nyemba ndi mkaka.

Zakudya izi zitha kukhala zosavuta komanso zokoma kuwonjezera pazakudya zanu.

Ngati mukuda nkhawa kuti simukupeza zinc zokwanira kudzera pazakudya zanu, lingalirani polankhula ndi omwe amakuthandizani zaumoyo kuti mwina mungalandire chowonjezera.

Mapindu Apamwamba a Zinc