Zamkatimu
Top 10 magwero zinc
Nyama
Nyama iliyonse yofiira imakhala ndi zinc wambiri - pafupifupi 44 peresenti ya mtengo watsiku ndi tsiku pa 100 g. Kumbali ina, kudya nyama yofiyira pafupipafupi kumakhala ndi chiopsezo chowonjezereka cha matenda amtima ndi mitundu ina ya khansa. Kuti mupewe izi, sankhani nyama yowonda, chepetsani nyama yophikidwa bwino, ndipo onjezerani masamba ochulukirapo pazakudya zanu.
Zakudya Zam'madzi
Nkhono za nkhono ndizopambana pazakudya za zinc. Zambiri mwazinthu izi zimapezeka mu nkhanu, shrimps, mussels ndi oyster.
pulse
Inde, nyemba, nandolo, mphodza zili ndi zinc zambiri. Koma vuto ndi loti alinso ndi zinthu zomwe zimasokoneza kuyamwa kwa zinc ndi thupi. Chifukwa chake, muyenera kudya nyemba zobiriwira. Mwachitsanzo, zofunika za tsiku ndi tsiku za zinki zimakwana kilogalamu yonse ya mphodza zophika. Gwirizanani, mochuluka kwambiri.
mbewu
Mbeu za dzungu, nthangala za sesame - zonse zili ndi zinki zambiri, ndipo monga bonasi, mudzapeza fiber yambiri, mafuta athanzi, ndi mavitamini ambiri.
mtedza
Mtedza wa pine, amondi, ngakhale mtedza (omwe kwenikweni si mtedza, koma nyemba) makamaka ma cashews ali ndi zinc wokwanira - pafupifupi 15 peresenti ya mtengo watsiku ndi tsiku pa 30 g.
Mkaka ndi tchizi
Osati izi zokha, komanso mkaka wina ndi magwero abwino kwambiri a zinki. Koma tchizi ndi wamphamvu kwambiri kuposa zonsezi. Kuphatikiza apo, imayamwa mosavuta ndikupatsa thupi mapuloteni, calcium ndi vitamini D.
nsomba
Amakhala ndi zinki wocheperako kuposa nsomba zam'nyanja, koma kuposa nyemba. Opambana ndi flounder, sardines ndi salimoni.
Mbalame yapakhomo
Nkhuku ndi Turkey ndizothandiza kuchokera kumbali zonse: zimakhala ndi magnesium, mapuloteni, mavitamini a gulu B, ndi mafuta ochepa, choncho nyama ya nkhuku ikulimbikitsidwa kuti ikhale ndi zakudya zopatsa thanzi komanso chakudya wamba.
mazira
Dzira limodzi limakhala ndi pafupifupi 5 peresenti yokha ya zakudya zomwe zimaperekedwa tsiku lililonse za zinc. Komabe, mazira awiri chakudya cham'mawa ali kale 10 peresenti. Ndipo ngati mupanga omelet, ndikuwonjezera chidutswa cha tchizi kwa iyo, ndiye kuti mlingo wofunikira umakhala wosazindikira.
Chokoleti cha mdima
Nkhani yabwino, sichoncho? Chokoleti chokhala ndi cocoa 70 peresenti kapena kupitilira apo chili ndi gawo limodzi mwa magawo atatu a mtengo watsiku ndi tsiku wa zinki pa 100 magalamu. Nkhani yoyipa ndi yakuti ilinso ndi ma calories 600.