Zamkatimu
Zinc ndi microelement yofunikira yomwe imagwira ntchito pama metabolism, imakhudza chitetezo cha mthupi, imawulula ma antioxidant. Kulephera kwa nthaka kumayambitsa mavuto a mucosa, khungu, misomali, tsitsi, mano ndi m'mimba. Nthaka imaphatikizidwa bwino kuphatikiza mavitamini E ndi B6. Kafeini ndi tannin zomwe zili mu khofi ndi tiyi zimachepetsa kuyamwa kwa zinc.
Zakudya Zakudya Zoyenera
Chifukwa chiyani mukusowa zinc m'thupi:
- kwa kagayidwe kachakudya njira mu mafupa, cholumikizira ndi minofu minofu
- tsitsi labwino, khungu, misomali
- pakuwongolera kuchuluka kwa shuga wamagazi
- kwa masomphenya, kulawa ndi kununkhiza
- kuteteza thupi pantchito yobereka
- kukhazikika kwa dongosolo lamanjenje
- kuthandiza asidi-zamchere bwino
- kuti imathandizira kusinthika kwamaselo
- kuteteza motsutsana ndi zopitilira muyeso zaulere
Pofuna kuthetsa kuperewera kwa micronutrient m'thupi, tsiku lililonse muyenera kudya zosachepera 12-15 mg ya zinc ndi chakudya kapena mavitamini. Kuchulukitsa kwakumwa kwa mchere komwe kumawonetsedwa azimayi apakati, oyamwitsa, odyetsa zamasamba ndi othamanga, momwe zinc imadya msanga zosowa za metabolism.
Zakudya 10 zapamwamba kwambiri za zinc
Tikukupatsani zakudya 10 zapamwamba za zomera ndi zinyama zomwe zili ndi nthaka yambiri, zomwe ziyenera kukhalapo muzakudya. The apamwamba kuchuluka kwa nthaka zili mbewu ndi mtedza, ndi otsika mu mkaka ndi ndiwo zamasamba.
1. Mbeu za dzungu
Dzungu ndi chinthu chanyengo chomwe chimakhala ndi kukoma komwe aliyense sakonda, ngakhale ali ndi thanzi labwino komanso thanzi. Koma nthanga za dzungu zitha kudyedwa chaka chonse, kuphatikiza sizopatsa thanzi zokha, komanso ndizothandiza. Mu mbewu yamatope "yabwino" imasandutsa mafuta athanzi, omwe pafupifupi 50% mumtengowo. 50% yotsalayo imagawidwa pakati pa mapuloteni ndi michere yazakudya. Mbeu zamatungu zimawongolera khungu ndi tsitsi, amalimbikitsidwa ngati atadwala matenda akhungu. Kuphatikiza apo, nthangala zimakhala ndi zotsutsana ndi majeremusi ndi detoxification.
Mu 100 g wa njere zosaphika zamasamba zili ndi 7.4 mg wa zinc, womwe umafanana ndi 60% yamtengo watsiku ndi tsiku. Mu dzungu mbewu zambiri mafuta, zomwe zimawapangitsa mkulu kalori. Pachifukwa ichi, ndizosatheka kugwiritsa ntchito nthanga zamatumba zochulukirapo kuposa 30 ga tsiku. Ndikofunika kuphatikiza njere ndi zakudya zina zokhala ndi zinc kuti zitsimikizire kuti mukudya bwino m'thupi.
Mbeu zamatungu ndi zakudya zokhala ndi zinc. Mulinso mavitamini b, E, K, C, komanso, sodium, potaziyamu, calcium, manganese, magnesium ndi phosphorous.
2. Mtedza wa paini
Imodzi mwa mtedza wothandiza kwambiri, koma wokwera mtengo. Izi ndichifukwa chakuvuta kwawo, komwe kumangogwira ntchito zamanja zokha. Mtedza wa paini womwe umapezeka kuchokera kuma cones a ku Siberia wa mkungudza, womwe umatengedwa ngati chuma chamayiko ku Siberia. The mtedza zambiri mavitamini ndi mapuloteni amene mosavuta digested, ndi mapadi. The mtedza mtedza zambiri oleic acid, tryptophan, ndi wambiri mavitamini ndi mchere.
Mafuta ofunikira omwe amapezeka mumafuta a mtedza wa paini, ndiofunikira kuti thupi lizigwira ntchito, ndipo oleic imalepheretsa atherosclerosis. Chifukwa cha amino acid tryptophan mtedza amathandizira kuthana ndi tulo. Pine mtedza amathandiza kuthetsa mavuto ndi khungu, tsitsi, kumalimbitsa mtima dongosolo phindu pa ubongo ndi m'mimba thirakiti.
Mtedza wa paini uli ndi mavitamini abwinobwino B6, B12, E, PP ndi mchere: manganese, potaziyamu, magnesium, phosphorous, mkuwa, omwe amalimbitsa chitetezo cha mthupi, amatenga nawo gawo m'thupi ndipo amakhala ndi antioxidant. Mu mtedza wa paini mumakhala pafupifupi zinc pazambiri za 6.45 mg / 100 g wa mankhwala, omwe amapereka 54% yofunikira tsiku lililonse. Mtedza wa paini ndi zakudya zokhala ndi ma calories ambiri, chifukwa chake muyenera kukhala osamala kuti mulowetse muzakudya zanu za tsiku ndi tsiku.
3. Tchizi
Mu mkaka zinki osati kwambiri, koma si ntchito zambiri mitundu ya zolimba tchizi. Mu Dutch, Swiss, Cheddar, Gouda, Roquefort wolemekezeka komanso wamba tchizi waku Russia ali ndi zinc mu kuchuluka kwa 3.5 mpaka 5 mg pa 100 g. Zimatengera 30 mpaka 40% ya mtengo watsiku ndi tsiku wa mchere. Kuchuluka kwa zinki ku Dutch, Swiss ndi Cheddar, kutsika kwambiri ku Russia ndi Roquefort.
Tchizi ndiwothandiza m'thupi chifukwa timayamwa msanga ndipo timakhala ndi mavitamini ndi mchere wapadera. Mapuloteni tchizi ndi chimodzi mwazovuta kwambiri kupangitsa anthu kupangika kwa amino acid pafupi ndi anthu. Tchizi lili ndi mavitamini B1, B2, B12, A, D, C, PP, E ndi mchere wa phosphorous, potaziyamu, calcium, zinc, pakati pa calcium yambiri, yabwino kwa mano ndi mafupa. Tchizi zimapangitsa kugona tulo, kubwezeretsa calcium, kuchepetsa chitetezo chokwanira komanso khungu, tsitsi, misomali, kukonza magwiridwe antchito, komanso kuthana ndi kukhumudwa.
Kuperewera kwa tchizi kumawerengedwa kuti ndi kaloori wambiri komanso mafuta ambiri munyama. Koma pang'ono tchizi titha kugwiritsidwa ntchito pazakudya za tsiku ndi tsiku.
4. Buckwheat
Buckwheat sichimangochitika mwangozi pazakudya zabwino kwambiri za othamanga. Buckwheat ili ndi zinthu zambiri zothandiza, zomwe zimachitika chifukwa cha vitamini ndi mchere wake wapadera. Lili ndi zinthu zochulukirapo kwambiri poyerekeza ndi chimanga china, kuphatikiza zinc, yomwe ili mu buckwheat ya 2.77 mg / 100 g imapereka 23% yamtengo watsiku ndi tsiku.
Zakudya zam'madzi kuchokera ku buckwheat zimakumbidwa pang'onopang'ono ndipo zimamanga mapuloteni mwachangu, zomwe zimapangitsa kuti phala likhale njira yabwino yodyera kapena nkhomaliro. Mu buckwheat chitsulo chochuluka, ndikupangitsa kuti chithandizire iwo omwe ali ndi hemoglobin yotsika. Buckwheat imathandizanso kukonza mitsempha, imachotsa m'thupi madzi ochulukirapo, zomwe zimathandizira dongosolo lamanjenje.
Zinthu zake zopindulitsa zimachokera ku mavitamini a b, PP, P, E, C, calcium calcium, phosphorous, potaziyamu, mkuwa, boron, cobalt, ayodini, chitsulo, ndi zinc. Lili ndi gawo lofunikira kwambiri kwa mafuta a anthu omega-3.
Buckwheat ilibe zovuta zilizonse, chifukwa mafuta ochepa amakulolani kuti muzigwiritsa ntchito tsiku lililonse, ndipo pang'onopang'ono ma carbs kwa nthawi yayitali amasiya kukhala okhutira.
5. Maamondi
Ngakhale kuti maamondi amawerengedwa kuti ndi mtedza, ndiye mwala. Mtengo wa amondi ndiye chimake cha mbewu zakunja, mofanana ndi maula. Mitengo ya amondi yomwe imakumbukika komanso yamtengo wapatali ndi kukoma kowawa ndi kununkhira, komwe kumayambitsidwa ndi mankhwala okhala ndi michere yambiri.
Ma almond a 100 g amatenga vitamini E kawiri, wamphamvu antioxidant, yomwe imakhudza kusinthika kwa maselo. Amondi amatsuka magazi, amathandizira kutulutsa poizoni, amathandizira impso ndi chiwindi. Imakhala ngati analgesic yofatsa ndipo imathandizira kukokana kwa minofu, chifukwa imakhala ndi magnesium yambiri. Kuphatikiza apo, amondi amathandizira kugona, kumawonjezera dzuwa ndi chidwi, ndi titha kukhala yothandiza kwa iwo omwe ali ndi vuto la kupuma.
Maamondi amakhala ndi mavitamini B3, B6, B2, B1, A, C, E ndi mchere wambiri: potaziyamu, calcium, magnesium, phosphorous, sodium, ayodini, chitsulo, selenium, mkuwa, sulfure, fluorine, manganese ndi zinc. Nthaka mu amondi a 2.12 g pa 100 g, yomwe imafanana ndi 18% ya zofunika tsiku lililonse. Maamondi, monga mbewu zonse zimakhala ndi ma calories ambiri chifukwa cha mafuta omwe amapangidwa, motero tikulimbikitsidwa kuti tizigwiritsa ntchito pang'ono pazakudya.
6. Ufa wa phala
Mbewu zambewu za “Hercules” ndi njere ndi zabwino mofanana kuti mudzaze thupi ndi nthaka ndi mchere wina. Oatmeal imakhudza khungu ndi tsitsi ndipo imawonjezera chitetezo chamthupi. Mu chotupa chimapambana chakudya chocheperako, chomwe chimakhuta nthawi yayitali ndikuwonetsetsa shuga wamagazi. Oatmeal imathandizira khungu chifukwa cha zinc ambiri - 2,68 mg / 100 g, yomwe ndi 22% yamtengo wapatali watsiku ndi tsiku.
Mu oatmeal ndi chimanga muli ma amino acid ambiri ofunikira, omwe atsogoleri ake ndi tryptophan ndi threonine ndikofunikira pakuchepa kwa thupi kwa munthu. Oats amakhalanso ndi ulusi wazakudya, womwe umafunikira magwiridwe antchito am'mimba, mapuloteni osungika mosavuta, komanso ma antioxidants. Komanso oatmeal imakhala ndi mavitamini ndi michere yambiri: silicon, manganese, mkuwa, phosphorous, iron, magnesium ndi zinc. Oatmeal imatha kudyedwa tsiku lililonse, chifukwa imakhala ndi kalori wochepa komanso yabwino pa Chakudya cham'mawa.
7. Mazira a nkhuku
Pakati pa zinthu zanyama zomwe zili ndi zinc wambiri m'pofunika kuyika mazira - kapena m'malo mwa dzira yolk. Popeza otsika caloric mtengo wa mapuloteni si koyenera kulekanitsa ndi yolk. Nthawi zambiri, dzira la nkhuku lili ndi mapuloteni omwe ndi osavuta usvojena ndi alpha-amino acid zikuchokera ndi mavitamini osiyanasiyana ndi mchere, kuphatikiza mafuta acid omega-3. Mazira ndi othandizira kuteteza minofu, kulimbikitsa mafupa, kukhala ndi thanzi la ubongo, kuchepetsa kupanikizika. Imeneyi ndi njira yabwino kwambiri pa Chakudya cham'mawa ndi chakudya chamadzulo.
Mu yolk ya mazira a nkhuku ndi 3.1 mg pa 100 g ya zinc, yomwe imafanana ndi 26% yamtengo watsiku ndi tsiku. Komanso mu dzira lathunthu mumakhala mavitamini ndi michere, monga A (pafupifupi tsiku lililonse), D, B4, B5, N, E, PP, calcium, phosphorous, iron, ayodini, mkuwa, sulfure, chromium ndi ena ochepa. Chifukwa cha zopatsa mphamvu kalori tsiku lililonse, osapitirira mulingo wa mazira 1-2 patsiku.
8. Nyemba
Nyemba zomanga thupi ndi nyama, kuzipanga kukhala chinthu chabwino kwa othamanga mphamvu-zamasamba. Nyemba zimachepetsa madzi ochulukirapo m'thupi, zimakhudza kwambiri thirakiti la GI, chiwindi, impso, magazi ndi dongosolo lamanjenje. Chifukwa cha kupangidwa kwa amino acid ndikofunikira pamavuto ogona, nkhawa, kukhumudwa. Nyemba zodziwika bwino za anticarcinogenic, komanso kuthekera kwake pakukhudza machitidwe a genitourinary.
Nyemba zokhala ndi fiber, b mavitamini, C, zinc, iron, chlorine, sulfure, phosphorous, potaziyamu, sodium, calcium, magnesium. Popeza mafuta otsika a mitundu yonse ya nyemba, atha kugwiritsidwa ntchito pazakudya zatsiku ndi tsiku, makamaka kwa osadya nyama. Omwe amadyera ndiwo zokwanira 500 g za nyemba sabata imodzi mumsuzi, masaladi kapena mphodza. Chiwerengero chofunikira kwambiri chazinthu zomwe zimawoneka ngati nyemba zofiira.
Nyemba ndi zothandiza osati zokhazokha mu zinc, zomwe zili ndi 3.21 mg pa 100 g, yomwe imapereka 27% ya mtengo wa tsiku ndi tsiku, koma mavitamini, mchere ndi zakudya zina zomwe zimapangidwa.
9. Ng'ombe
Mwa nyama zakudya zokhala ndi zinc ng'ombe yang'ombe imatsogolera m'njira zosakhala zamasamba. Kuphatikiza pa mavitamini ndi mchere, wofunikira kwambiri mu nyama yamapuloteni - mapuloteni, amino acid omwe amafanana kwambiri ndi munthu wachilengedwe. Mapuloteni ochokera ku ng'ombe amatengeka kwathunthu ndikupanga minofu, mafupa ndi minofu yolumikizana, yomwe ndiyofunikira kwa othamanga ndi anthu omwe akuchita ntchito yakuthupi.
Ng'ombe ili ndi chitsulo chambiri, magnesium, potaziyamu, calcium, sodium, phosphorous, zinc, zomwe ndizofunikira pakugwiritsa ntchito ziwalo zonse zamthupi kuphatikiza zamanjenje ndi m'mimba. Vitamini B12 ndiyapadera, yomwe imangopezeka mu zakudya zamtundu wazinyama komanso kusowa kwake ndikofala kwa zamasamba. Komanso mu ng'ombe mulipo B6, PP ndi mavitamini ena ofunikira thanzi la munthu.
Magalamu 100 a nyama amakhala ndi 3.24 mg ya zinc, yomwe imapereka 27% yamtengo watsiku ndi tsiku. Mphamvu yotsika yamphongo yamafuta ochepa imaphatikizira pazakudya.
10. Nkhanu
Shrimp imalimbitsa minofu ndi mafupa chifukwa cha calcium, magnesium ndi phosphorous. Ndi zabwino pamtima komanso pamitsempha yamagazi, chifukwa imaphatikizapo antioxidant astaxanthin, ayironi, mavitamini A ndi B12. Nkhanu ndi zabwino masomphenya, thanzi la dongosolo la urogenital, chithokomiro, khungu, chitetezo chokwanira, ubongo ndi dongosolo lamanjenje. Ali ndi mavitamini ambiri a b, E, A, selenium, chitsulo, phosphorous, mkuwa, zinc ndi sodium. Nkhanu zimakhala zochepa, zomwe zimawapangitsa kukhala ovomerezeka kudya.
Mosiyana ndi nsomba zina zam'madzi, prawns amakhala ndi zinc wokwanira kuphatikiza chakudya chama sabata. Shrimp 100 g ili ndi 2.1 mg ya zinc, yomwe imakhudza kuchuluka kwa 18%. Komanso shrimp omega mafuta acids, ayodini ndi antioxidants.
Onaninso:
- Zakudya 10 zapamwamba kwambiri za magnesium
- Zakudya 10 zapamwamba zomwe zili ndi ayodini wambiri
- Zakudya 10 zapamwamba kwambiri za potaziyamu
- Zakudya 10 zapamwamba zili ndi vitamini A wambiri