Okuqukethwe
Imithombo eyi-10 ephezulu ye-zinc
Inyama
Noma iyiphi inyama ebomvu iqukethe inani eliphezulu kakhulu le-zinc - cishe amaphesenti angama-44 wenani lansuku zonke nge-100 g. Ngakolunye uhlangothi, ukusetshenziswa njalo kwenyama ebomvu kugcwele ubungozi besifo senhliziyo nezinye izinhlobo zomdlavuza. Ukuze uyigweme, khetha inyama engenamafutha, unciphise inyama esetshenzisiwe, bese ufaka imifino ecebile nge-fiber ekudleni kwakho.
kwaselwandle
I-Shellfish ingompetha bokuqukethwe kwe-zinc. Okuningi kwalesi sici sokulandela kutholakala ezinkalankala, imfanzi, izimbaza kanye nama-oysters.
i-pulse
Yebo, ubhontshisi, amantshontsho, udali aqukethe i-zinc eningi. Kepha inkinga ukuthi futhi ziqukethe izinto eziphazamisa ukumuncwa kwe-zinc ngumzimba. Ngakho-ke, udinga ukudla imidumba esinqolobaneni. Isibonelo, imfuneko yansuku zonke ye-zinc izomboza ikhilogremu eliphelele lentilili eliphekiwe. Vumelana, kancane kakhulu.
imbewu
Imbewu yamathanga, imbewu yesesame - konke kuqukethe i-zinc eningi, futhi njengebhonasi, uzothola i-fiber eningi, amafutha enempilo, namavithamini amaningi.
Nuts
Amantongomane kaphayini, ama-alimondi, ngisho namantongomane (empeleni awewona amantongomane, kepha imidumba) futhi ikakhulukazi ama-cashews aqukethe inani elifanele le-zinc - cishe amaphesenti ayi-15 wenani lansuku zonke nge-30 g.
Ubisi noshizi
Akukhona lokhu kuphela, kodwa neminye imikhiqizo yobisi iyimithombo emihle kakhulu ye-zinc. Kodwa ushizi unamandla kunawo wonke. Ngaphezu kwalokho, imunca kalula futhi inikeze umzimba ngamaprotheni, i-calcium ne-vitamin D.
Fish
Ziqukethe i-zinc engaphansi kokudla kwasolwandle, kepha ngaphezulu kwezimbumba. Ompetha bangamaflethi, ama-sardine nesalmon.
Inyoni yasekhaya
Inkukhu ne-turkey ziwusizo kuzo zonke izinhlangothi: ziqukethe i-magnesium, amaprotheni, amavithamini eqembu B, kanye nenani elincane lamafutha, ngakho-ke inyama yenkukhu inconywa ngokudla okunomsoco nokudla okuvamile.
amaqanda
Iqanda elilodwa liqukethe amaphesenti angama-5 kuphela we-zinc enconyelwa nsuku zonke. Noma kunjalo, amaqanda amabili ebhulakufesi asevele engamaphesenti ayi-10. Futhi uma wenza i-omelet, futhi ungeze nocezu lweshizi kuwo, khona-ke umthamo odingekayo uthola ngokungabonakali.
Ushokoledi omnyama
Izindaba ezinhle, akunjalo? Ushokoledi onokuqukethwe kukakhokho ngamaphesenti angama-70 noma ngaphezulu uqukethe ingxenye yesithathu yenani lansuku zonke eliphakanyisiwe le-zinc ngamagremu ayi-100. Izindaba ezimbi ukuthi futhi inama-calories angama-600.