Okuqukethwe
I-Zinc i-microelement ebalulekile ebamba iqhaza ku-metabolism, ethinta amasosha omzimba, iveze izakhiwo ze-antioxidant. Ukushoda kwe-Zinc kudala izinkinga nge-mucosa, isikhumba, izinzipho, izinwele, amazinyo kanye nomgudu wamathumbu. I-Zinc incono kakhulu ngokuhlanganiswa namavithamini E no-B6. I-caffeine ne-tannin equkethwe yikhofi netiye kunciphisa ukumuncwa kwe-zinc.
UKUDLA OKUFANELEKILE: ungaqala kuphi
Kungani udinga i-zinc emzimbeni:
- ngezinqubo ze-metabolic ezicutshini zethambo, zokuxhuma nezemisipha
- ngezinwele ezinempilo, isikhumba, izipikili
- ngokulawulwa kwamazinga kashukela egazini
- ngombono, ukunambitha nephunga
- okwejwayelekile kokusebenza kokuzala
- ukuzinzisa ukusebenza kwesistimu yezinzwa
- ukusekela ibhalansi ene-acid-alkaline
- ukusheshisa ukuvuselelwa kwamaseli
- ukuvikela kuma-radicals wamahhala
Ukuqeda ukushoda kwamakhemikhali emzimbeni, kufanele nsuku zonke usebenzise okungenani u-12-15 mg we-zinc ngokudla noma izithasiselo zamavithamini. Ukusetshenziswa okwandisiwe kwamaminerali okulandela umkhondo okukhonjisiwe abesifazane abakhulelwe, abancelisayo, abadla inyama kanye nabadlali, lapho i-zinc isetshenziswa khona ngokushesha ngezidingo zomzimba.
Ukudla oku-10 okuphezulu okunothe nge-zinc
Sikunikeza ukudla okuphezulu kwe-10 kwezitshalo nezilwane ezinokuqukethwe okuphezulu kwe-zinc, okumele kube khona ekudleni. Inani eliphakeme kakhulu le-zinc eliqukethwe imbewu namantongomane, futhi liphansi kakhulu emikhiqizweni yobisi nemifino.
1. Imbewu yamathanga
Ithanga liwumkhiqizo wesizini onokunambitheka okuthile okungathandwa yiwo wonke umuntu, yize ukwakheka kokudla okunempilo nezinzuzo zezempilo. Kepha imbewu yamathanga ingadliwa unyaka wonke, kanti futhi ayinamsoco kuphela, kepha futhi ilusizo. Ezimbewini zamathanga “super” kuphendulwa uwoyela onempilo, okucishe kube ngu-50% embewini. Ama-50% asele ahlukaniswe phakathi kwamaprotheni kanye nefayibha yokudla. Imbewu yamathanga ithuthukisa isimo sesikhumba nezinwele, kunconywa uma kwenzeka izifo zesikhumba ezinzima. Ngaphezu kwalokho, imbewu inezindawo ezilwa nezimuncagazi nezikhipha ubuthi emzimbeni.
Ku-100 g wembewu yethanga eluhlaza iqukethe u-7.4 mg we-zinc, olingana no-60% wenani lansuku zonke. In ithanga imbewu eningi uwoyela, okwenza kubo ikhalori eliphezulu. Ngalesi sizathu, akunakwenzeka ukusebenzisa imbewu yamathanga ngamanani amakhulu kunezinsuku ezingama-30. Kukhethwa ukuhlanganisa imbewu nokunye ukudla okunothe nge-zinc ukuqinisekisa ukutholwa okunempilo kwezinto ezilandelanayo emzimbeni.
Imbewu yamathanga ingukudla okunothe nge-zinc. Futhi uqukethe amavithamini b, E, K, C, kanye ne-sodium, potassium, calcium, manganese, magnesium ne-phosphorus.
2. Amantongomane kaphayini
Enye yamantongomane awusizo kakhulu, kepha abizayo. Lokhu kungenxa yokuba yinkimbinkimbi kokukhishwa kwabo, okubandakanya imisebenzi yezandla kuphela. Amantongomane kaphayini atholakala kwizigaxa zikaphayini womsedari waseSiberia, othathwa njengomcebo kazwelonke waseSiberia. Amantongomane amaningi amavithamini namaprotheni agayeka kalula, kanye ne-cellulose. Amantongomane kaphayini inqwaba ye-oleic acid, i-tryptophan, namanani aphezulu wamavithamini namaminerali.
Ama-fatty acid abalulekile aqukethwe kumafutha wamantongomane kaphayini, abalulekile ekusebenzeni okujwayelekile komzimba, futhi i-oleic ivimbela i-atherosclerosis. Ngenxa yamantongomane e-amino acid tryptophan asiza ukuqeda ukuqwasha. Amantongomane kaphayini asiza ukuxazulula izinkinga ngesikhumba, izinwele, kuqinisa uhlelo lwenhliziyo nemiphumela ezuzisayo ohlelweni lwezinzwa nasemgodini wamathumbu.
Amantongomane kaphayini aqukethe amavithamini anempilo B6, B12, E, PP kanye namaminerali: i-manganese, i-potassium, i-magnesium, i-phosphorus, ithusi, ethuthukisa amasosha omzimba, ayabandakanyeka ku-metabolism futhi anezakhi ze-antioxidant. Kumantongomane kaphayini kuqukethe cishe amaphesenti aphezulu we-zinc ka-6.45 mg / 100 g womkhiqizo, ohlinzeka ngama-54% wemfuneko yansuku zonke. Amantongomane kaphayini angukudla okunama-calories amaningi, ngakho-ke kufanele uqaphele ukukufaka ekudleni kwakho kwansuku zonke.
3. Ushizi
Emikhiqizweni yobisi i-zinc ayiningi kangako, kodwa lokhu akusebenzi ezinhlobonhlobo eziningi zoshizi onzima. NgesiDashi, iSwiss, Cheddar, Gouda, Roquefort noble Russian cheese iqukethe i-zinc enani elisuka ku-3.5 kuye ku-5 mg nge-100 g. Ihlanganisa kusuka ku-30 kuya ku-40% yenani lansuku zonke leminerali. Inani elikhulu le-zinc liseDutch, iSwitzerland kanye neCheddar, eliphansi kakhulu eRussia naseRoquefort.
Ushizi ulusizo emzimbeni ngoba lungena masinyane futhi luqukethe ukwakheka okuhlukile kwamavithamini namaminerali. Amaphrotheni ushizi ungenye yezinto ezilula ukwedlula ukwakheka komuntu ngama-amino acid asondele kakhulu kumuntu. Ushizi uqukethe amavithamini B1, B2, B12, A, D, C, PP, E namaminerali i-phosphorus, i-potassium, i-calcium, i-zinc, phakathi kwawo i-calcium eningi, elungele amazinyo namathambo. Ushizi uthuthukisa ukulala, ubuyisela ibhalansi ye-calcium, uthuthukise ukuzivikela komzimba nesimo sesikhumba, izinwele, izipikili, kuthuthukisa ukusebenza, futhi kuqede ukucindezeleka.
Ukuntuleka koshizi kubhekwa njengokuqukethwe kwayo kwekhalori futhi kunamafutha ezilwane amaningi ekubunjweni. Kodwa ngemithamo elinganisiwe ushizi ungasetshenziswa ekudleni kwansuku zonke.
4. I-Buckwheat
IBuckwheat ayitholakali ngengozi ejwayelekile ekudleni okuphezulu kwabasubathi. IBuckwheat inezinto eziningi eziwusizo, ezibangelwa ukwakheka kwayo okuyingqayizivele kwamavithamini namaminerali. Iqukethe inani elikhulu kakhulu lezinto ezilandelwayo ngokuqhathaniswa nezinye okusanhlamvu, kufaka phakathi i-zinc, okuku-buckwheat ka-2.77 mg / 100 g unikeza inani lama-23% lansuku zonke.
Ama-carbohydrate avela ku-buckwheat agaywa kancane futhi amaprotheni ngokushesha, okwenza okusanhlamvu kube yindlela enhle yokudla kwakusihlwa noma kwasemini. Ku-buckwheat insimbi eningi, okwenza kube lusizo kulabo abane-hemoglobin ephansi. IBuckwheat ibuye ithuthukise isimo semithambo yegazi, isuse emzimbeni amanzi amaningi, umphumela onenzuzo ohlelweni lwezinzwa.
Izici zayo ezizuzisayo zibangelwa amavithamini b, i-PP, P, E, C, amaminerali calcium, i-phosphorus, i-potassium, ithusi, i-boron, i-cobalt, iodine, i-iron ne-zinc. Iqukethe okubaluleke kakhulu kumuntu okunamafutha acid omega-3.
I-buckwheat cishe ayinakho ukushiyeka, ngoba okuqukethwe okuncane kwekhalori kukuvumela ukuthi ukusebenzise nsuku zonke, futhi i-carb slow isikhathi eside ishiya umuzwa wokusutha.
5. Ama-alimondi
Ngaphandle kokuthi ama-alimondi abhekwa kaningi njengamantongomane, ngokwemvelo uyitshe. I-alimondi ingumongo wembewu yezitshalo ezingaphandle, efana neplamu. Kuma-alimondi akhumbulekayo kakhulu futhi ayigugu ukunambitheka okubabayo nephunga, okubangelwa ukwakheka kwamakhemikhali okugxile kakhulu okunenani elikhulu lezakhamzimba.
Ama-alimondi ayi-100 g ngumthamo ophindwe kabili kavithamini E, i-antioxidant enamandla, ethinta ukuvuselelwa kwamaseli. I-almond ihlanza igazi, isiza ukuqeda ubuthi, inomphumela omuhle ezinso nasezimbindini. Isebenza njenge-analgesic emnene futhi iqeda amajaqamba emisipha, ngoba iqukethe i-magnesium eningi. Ngaphezu kwalokho, i-alimondi ithuthukisa ukulala, kwandisa ukusebenza kahle nokuhlushwa, futhi tingahle ibe wusizo kulabo abanezinkinga ngohlelo lokuphefumula.
Ama-alimondi aqukethe cishe wonke amavithamini B3, B6, B2, B1, A, C, E kanye namaminerali amaningi: i-potassium, i-calcium, i-magnesium, i-phosphorus, i-sodium, iodine, i-iron, i-selenium, ithusi, isulfure, i-fluorine, i-manganese ne-zinc. I-Zinc kuma-alimondi ka-2.12 g nge-100 g ngayinye, ehambelana ne-18% yemfuneko yansuku zonke. Ama-alimondi, njengazo zonke izimbewu anama-khalori amaningi ngenxa yamafutha abumbekayo, ngakho-ke kunconywa ukuthi usebenzise kancane ekudleni.
I-6. Oatmeal
I-oatmeal ye-Cereal “Hercules” nokusanhlamvu kuhle ngendlela efanayo ukuze kugcwaliswe umzimba nge-zinc namanye amaminerali. I-oatmeal inomthelela omuhle esikhunjeni nasezinweleni futhi yandisa izivikeli mzimba zomzimba. Eqolo kunqoba ama-carbohydrate amancane, agcwalisa isikhathi eside futhi ajwayelekile ushukela wegazi. I-oatmeal ithuthukisa isimo sesikhumba ngenxa yenani elikhulu le-zinc - 2,68 mg / 100 g, okuyi-22% yenani lansuku zonke.
Ku-oatmeal naku-cereal kuqukethe ama-amino acid amaningi abalulekile, phakathi kwawo abaholi yi-tryptophan ne-threonine kubalulekile ekuguqulweni komzimba komuntu. I-oats iqukethe nefayibha yokudla, edingekayo emsebenzini ojwayelekile wepheshana lamathumbu, amaprotheni agayeka kalula, nama-antioxidants. Futhi i-oatmeal icebile ngamavithamini namaminerali: i-silicon, i-manganese, ithusi, i-phosphorus, i-iron, i-magnesium ne-zinc. I-oatmeal ingadliwa nsuku zonke, njengoba inekhalori eliphansi futhi ilungele isidlo sasekuseni.
7. Amaqanda enkukhu
Phakathi kwemikhiqizo yezilwane enokuqukethwe okuphezulu kwe-zinc kuyadingeka ukumaka amaqanda - noma kunalokho isikhupha seqanda. Njengoba kunikezwe inani eliphansi le-caloric lamaprotheni akudingekile ukulihlukanisa ne-yolk. Ngokuvamile, iqanda lenkukhu liqukethe amaprotheni alula usvojena ngokubunjwa kwe-alpha-amino acid kanye nezinhlobonhlobo zamavithamini namaminerali, kuhlanganise ne-fatty acid omega-3. Amaqanda awusizo ekulondolozeni isisindo semisipha, ekuqiniseni amathambo, ekugcineni impilo yobuchopho, ukunciphisa ingcindezi. Lokhu kuyindlela enhle yokudla kwasekuseni nakusihlwa.
Esikhunjini samaqanda enkukhu ngu-3.1 mg nge-100 g ye-zinc, ehambelana no-26% wenani lansuku zonke. Futhi eqandeni lonke kuqukethe amavithamini namaminerali, njengoba u-A (cishe nsuku zonke), D, B4, B5, N, E, PP, calcium, phosphorus, iron, iodine, ithusi, isibabule, i-chromium nezinye ngobuningi. Ngenxa yomkhiqizo olinganiselayo wekhalori nsuku zonke, ungeqi isilinganiso samaqanda ayi-1-2 ngosuku.
8. Ubhontshisi
Ubhontshisi ulingana nenyama, okwenza kube umkhiqizo ofanele wabasubathi bamandla-abadla inyama. Ubhontshisi unciphisa amanzi amaningi emzimbeni, uthinta kahle ipheshana le-GI, isibindi, izinso, igazi nohlelo lwezinzwa. Ngenxa yokwakheka kwe-amino acid kuyasiza ezinkingeni zokulala, ukuphazamiseka kokukhathazeka, ukucindezeleka. Izakhiwo ze-anticarcinogenic ezaziwayo zobhontshisi, kanye namandla ayo okuthinta kahle uhlelo lwe-genitourinary.
Kubhontshisi ogcwele ifayibha, b amavithamini, C, zinc, iron, chlorine, sulphur, phosphorus, potassium, sodium, calcium, magnesium. Ngokunikezwe okuqukethwe okuphansi kwekhalori kuzo zonke izinhlobo zobhontshisi, kungasetshenziswa ekudleni kwansuku zonke, ikakhulukazi kwabadla imifino kuphela. Abadla imifino banele 500 g kabhontshisi ngesonto kumasobho, amasaladi noma isitshulu. Inani elibaluleke kunazo zonke lezinto ezilandelwayo ezithathwa njengobhontshisi obomvu.
Ubhontshisi awusizo kuphela kokuqukethwe kwe-zinc, okukuwo okungu-3.21 mg nge-100 g ngayinye, enikezela ngama-27% wenani lansuku zonke, kepha amavithamini, amaminerali kanye nezinye izakhi ekwakhiweni.
9. Inkomo
Phakathi kwezilwane ukudla okunothe kwenkomo yenkomo ye-zinc kuhola phambili esigabeni esingeyona imifino. Ngaphezu kwamavithamini namaminerali, okubaluleke kakhulu kunkomo - amaprotheni, ukwakheka kwe-amino acid okusondelana kakhulu nomuntu wemvelo. Amaphrotheni avela enkomeni amuncwa ngokuphelele futhi enzelwe ukwakhiwa kwemisipha, amathambo nezicubu ezixhumanayo, okubalulekile kubasubathi nakubantu abasebenza ngokomzimba.
Inkomo inensimbi eningi, i-magnesium, i-potassium, i-calcium, i-sodium, i-phosphorus, i-zinc, edingekayo ekusebenzeni kwazo zonke izinhlelo zomzimba kubandakanya uvalo kanye nomgudu wamathumbu. I-Vitamin B12 ihlukile, etholakala kuphela ekudleni okuvela ezilwaneni futhi ukushoda kwayo kuvamile kwabadla imifino kuphela. Futhi enkomeni kukhona i-B6, i-PP namanye amavithamini adingekayo empilweni yomuntu.
Amagremu ayi-100 enyama ane-3.24 mg ye-zinc, enikela ngama-27% wenani lansuku zonke. Inani lamandla aphansi enkomo enamafutha aphansi livumela ukuyifaka ekudleni kokudla.
10. Imfene
I-Shrimp iqinisa imisipha namathambo ngenxa ye-calcium, i-magnesium ne-phosphorus ekwakhiweni. Zilungele inhliziyo nemithambo yegazi, ngoba zifaka i-antioxidant astaxanthin, i-iron, amavithamini A no-B12. I-Shrimp ilungele umbono, impilo yohlelo lwe-urogenital, i-thyroid, isikhumba, amasosha omzimba, ubuchopho nohlelo lwezinzwa. Banenani elikhulu lamavithamini b, u-E, A, i-selenium, i-iron, i-phosphorus, ithusi, i-zinc ne-sodium. Ama-Shrimp anama-kilojoule amancane, okwenza ukuthi amukeleke ekudleni kokudla.
Ngokungafani nezinye izinhlanzi zasolwandle, ama-prawn aqukethe inani elanele le-zinc elizofakwa ekudleni kwamasonto onke. Imfanzi engu-100 g iqukethe u-2.1 mg we-zinc, ohlanganisa isilinganiso esingu-18%. Futhi imfanzi i-omega fatty acids, iodine kanye nama-antioxidants.
Bona futhi:
- Ukudla okuphezulu okungu-10 okuphezulu nge-magnesium
- Ukudla okuphezulu okungu-10 okuphezulu kokuqukethwe kwe-iodine
- Ukudla okuphezulu okungu-10 okuphezulu nge-potassium
- Ukudla okuphezulu okungu-10 okunevithamini A ephezulu