txheem
Sab saum toj 10 qhov chaw ntawm zinc
nqaij
Txhua cov nqaij liab muaj cov zinc ntau heev - txog 44 feem pua ntawm cov nqi ib hnub ib 100 g. Ntawm qhov tod tes, nquag noj nqaij liab yog fraught nrog kev pheej hmoo ntawm cov kab mob plawv thiab qee hom mob qog noj ntshav. Txhawm rau zam nws, xaiv cov nqaij ntshiv, txo cov nqaij ua tiav, thiab ntxiv cov zaub muaj fiber ntau rau koj cov zaub mov.
Nqaij ntses
Plhaub yog cov yeej hauv cov ntsiab lus zinc. Feem ntau cov kab no muaj nyob rau hauv crabs, cw, mussels thiab oysters.
mem tes
Yog, taum, chickpeas, lentils muaj ntau zinc. Tab sis qhov teeb meem yog tias lawv kuj muaj cov tshuaj uas cuam tshuam nrog kev nqus ntawm zinc los ntawm lub cev. Yog li ntawd, koj yuav tsum noj legumes nyob rau hauv cia. Piv txwv li, qhov xav tau txhua hnub rau zinc yuav them ntau npaum li ib kilogram ntawm cov lentils siav. Pom zoo, me ntsis ntau dhau.
noob
Cov noob taub dag, noob hnav noob hnav - lawv txhua tus muaj ntau cov zinc, thiab raws li ib qho ntxiv, koj yuav tau txais fiber ntau, noj qab nyob zoo, thiab ntau cov vitamins.
Ceev
Pine neeg rau, almonds, txawm peanuts (uas yog tiag tiag tsis yog txiv ntseej, tab sis legumes) thiab tshwj xeeb tshaj yog cashews muaj ib tug dlej npaum li cas ntawm zinc - txog 15 feem pua ntawm cov nqi txhua hnub ib 30 g.
Mis thiab cheese
Tsis tsuas yog cov no, tab sis lwm yam khoom noj siv mis thiab yog qhov zoo tshaj plaws ntawm zinc. Tab sis cheese yog qhov muaj zog tshaj plaws ntawm lawv txhua tus. Tsis tas li ntawd, nws yooj yim absorbed thiab muab lub cev nrog cov protein, calcium thiab vitamin D.
ntses
Lawv muaj zinc tsawg dua cov nqaij nruab deg, tab sis ntau dua li legumes. Cov champions yog flounder, sardines thiab salmon.
Domestic noog
Nqaij qaib thiab qaib cov txwv muaj txiaj ntsig zoo los ntawm txhua sab: lawv muaj magnesium, protein, vitamins ntawm pab pawg B, thiab cov roj tsawg, yog li cov nqaij qaib tau pom zoo rau kev noj zaub mov zoo thiab cov zaub mov zoo tib yam.
qe
Ib lub qe tsuas muaj li ntawm 5 feem pua ntawm kev noj cov zinc txhua hnub. Tseem, ob lub qe rau noj tshais yog 10 feem pua. Thiab yog hais tias koj ua ib tug omelet, thiab txawm ntxiv ib daim ntawm cheese rau nws, ces qhov yuav tsum tau npaum li cas tau txais imperceptibly.
Dark chocolate
Xov xwm zoo, puas yog? Chocolate nrog cov ntsiab lus cocoa ntawm 70 feem pua lossis ntau dua muaj ib feem peb ntawm cov txiaj ntsig niaj hnub pom zoo ntawm zinc ib 100 grams. Cov xov xwm phem yog tias nws kuj muaj txog 600 calories.