txheem
Zinc yog microelement tseem ceeb uas koom nrog hauv cov metabolism, cuam tshuam rau kev tiv thaiv kab mob, nthuav tawm cov khoom ntiag tug antioxidant. Zinc deficiency ua teeb meem nrog mucosa, tawv nqaij, rau tes, plaub hau, hniav thiab lub plab zom mov. Zinc yog nqus tau zoo tshaj plaws nrog cov vitamins E thiab B6. Cov khoom qab zib thiab tannin muaj nyob hauv kas fes thiab tshuaj yej txo qhov nqus ntawm zinc.
PROPER NUTRITION: qhov twg pib
Vim li cas koj thiaj xav tau zinc hauv lub cev:
- rau cov txheej txheem metabolic hauv pob txha, sib txuas thiab cov leeg mob
- rau cov plaub hau kom zoo, tawv nqaij, rau tes
- rau cov kev cai ntawm cov ntshav qab zib theem
- rau lub zeem muag, saj thiab tsw
- rau cov normalization ntawm kev ua me nyuam
- txhawm rau ua kom lub luag haujlwm ntawm lub paj hlwb
- los txhawb cov kua qaub-alkaline nyiaj tshuav
- kom leeb ntawm tes tsim dua tshiab
- los tiv thaiv dawb radicals
Txhawm rau tshem tawm micronutrient qhov tsis txaus hauv lub cev, koj yuav tsum tau noj txhua hnub tsawg kawg 12-15 mg ntawm zinc nrog zaub mov lossis vitamin pab ntxiv. Kev noj ntau zuj zus ntawm cov pob zeb hauv av tau qhia tias cev xeeb tub, pub niam mis rau menyuam noj, tus neeg noj zaub noj mov thiab ncaws pob, nyob rau hauv uas tus zinc sai sai noj rau qhov xav tau ntawm cov metabolism.
Sab saum toj 10 cov zaub mov muaj nplua nuj
Peb muab rau koj rau saum 10 cov zaub mov ntawm cov nroj tsuag thiab tsiaj keeb kwm nrog cov ntsiab lus siab ntawm zinc, uas yuav tsum muaj nyob rau hauv cov zaub mov. Qhov ntau tshaj ntawm zinc muaj nyob rau hauv cov noob thiab txiv ntoo, thiab qis tshaj hauv cov khoom noj siv mis thiab zaub.
1. Taub dag noob
Pumpkin yog cov khoom siv raws caij nyoog nrog cov saj tshwj xeeb uas tsis yog txhua tus nyiam, txawm tias muaj cov khoom noj muaj txiaj ntsig thiab cov txiaj ntsig kev noj qab haus huv. Tab sis cov noob taub dag tuaj yeem noj tau txhua xyoo puag ncig, ntxiv rau lawv tsis yog khoom noj khoom haus xwb, tab sis kuj tseem siv tau. Nyob rau hauv lub "super" taub dag noob hloov cov roj noj qab haus huv, ntawm uas yuav luag 50% ntawm cov noob. Qhov seem 50% yog muab faib ua cov protein thiab fiber ntau. Cov noob taub dag txhim kho kev mob ntawm daim tawv nqaij thiab plaub hau, lawv raug pom zoo thaum muaj kab mob ntawm daim tawv nqaij hnyav. Ntxiv rau, cov noob muaj cov khoom tawm tsam thiab tshem tawm cov khoom tsis huv.
Hauv 100 g ntawm noob taub dag cov noob muaj 7.4 mg ntawm zinc, uas sib haum rau 60% ntawm tus nqi txhua hnub. Hauv cov noob taub dag ntau ntawm cov roj, uas ua rau lawv muaj calorie siab. Vim li no, nws tsis tuaj yeem siv cov noob taub dag hauv qhov ntau tshaj 30 ga hnub. Nws yog qhov zoo dua los ua ke cov noob nrog lwm cov zaub mov muaj nplua nuj hauv zinc kom ntseeg tau tias muaj txiaj ntsig zoo ntawm cov keeb hauv lub cev.
Cov noob taub dag yog cov zaub mov ntau nyob hauv zinc. Kuj tseem muaj cov vitamins b, E, K, C, ntxiv rau, sodium, potassium, calcium, manganese, magnesium thiab phosphorus.
2. Ntoo thuv txiv ntoo
Ib qho ntawm cov muaj txiaj ntsig zoo, tab sis kim txiv ntoo. Qhov no yog vim qhov nyuaj ntawm lawv qhov kev rho tawm, uas koom nrog tsuas yog siv tes ua haujlwm. Cov ntoo thuv muab tau los ntawm cov cones ntawm Siberian cedar ntoo thuv, uas tau suav hais tias yog lub teb chaws cov khoom muaj nqis ntawm Siberia. Cov txiv ntoo ntau ntau cov vitamins thiab cov protein uas yooj yim zom, thiab cellulose. Cov ntoo thuv ceev muaj ntau oleic acid, tryptophan, thiab cov vitamins thiab cov zaub mov muaj ntau.
Qhov tseem ceeb fatty acids uas muaj nyob rau hauv cov roj ntawm cov ntoo thuv, yog qhov tseem ceeb rau kev ua haujlwm ntawm lub cev, thiab oleic tiv thaiv atherosclerosis. Ua tsaug rau cov amino acid tryptophan txiv ntoo pab kom tshem tau ntawm insomnia. Cov noob ntoo thuv pab daws teeb meem nrog daim tawv nqaij, plaub hau, ntxiv dag zog rau cov hlab plawv muaj txiaj ntsig zoo rau cov leeg hlwb thiab lub plab zom mov.
Cov noob ntoo thuv muaj cov vitamins zoo 6, B12, E, PP thiab cov zaub mov: manganese, potassium, magnesium, phosphorus, tooj liab, uas txhim kho lub cev tsis muaj zog, cuam tshuam nrog cov metabolism thiab muaj cov khoom ua antioxidant. Hauv cov ntoo thuv muaj ze li ntawm qhov feem pua ntau tshaj plaws ntawm zinc ntawm 6.45 mg / 100 g ntawm cov khoom, uas muab 54% ntawm qhov yuav tsum tau ua txhua hnub. Pine ceev yog cov khoom noj uas muaj calories ntau, thiab yog li yuav tsum ceev faj kom nkag mus rau hauv koj cov khoom noj txhua hnub.
3. Nqaij xyoob
Nyob rau hauv cov khoom noj siv mis zinc tsis ntau, tab sis qhov no tsis siv rau feem ntau ntawm cov cheese nyuaj. Hauv Dutch, Swiss, Cheddar, Gouda, Roquefort noble thiab Lavxias teb sab cheese muaj zinc nyob rau hauv tus nqi ntawm 3.5 mus rau 5 mg rau 100 g. Nws npog los ntawm 30 mus rau 40% ntawm tus nqi txhua hnub ntawm cov ntxhia. Cov zinc ntau tshaj plaws yog nyob rau hauv Dutch, Swiss thiab Cheddar, qis tshaj nyob rau hauv Lavxias teb sab thiab Roquefort.
Cheese yog pab tau rau lub cev vim nws tau sai sai thiab muaj qhov sib txawv ntawm cov vitamins thiab ntxhia. Protein cheese yog ib qho yooj yim los lees kev tib neeg nws cov amino acid muaj pes tsawg leeg kom ze rau tib neeg. Cov tshij muaj cov vitamins B1, B2, B12, A, D, C, PP, E thiab cov tshuaj phosphorus, potassium, calcium, zinc, uas cov calcium feem ntau, zoo rau cov hniav thiab pob txha. Lub puab tsaig txhim kho kev pw tsaug zog, rov qab kho qhov sib npaug ntawm calcium, txhim kho kev tiv thaiv kab mob thiab tawv nqaij, plaub hau, rau tes, txhim kho kev ua haujlwm, thiab daws kev nyuaj siab.
Tsis tshua muaj tshij tau txiav txim siab nws cov ntsiab lus hauv calorie thiab qhov siab hauv cov tsiaj rog hauv muaj pes tsawg leeg. Tab sis nyob rau hauv koob tshuaj cheese tsis tuaj yeem siv cov khoom noj uas niaj hnub.
4.Qhia Pob Yeeb
Buckwheat tsis yog lub caij nyoog tsis tu ncua nyob rau hauv cov zaub mov saum toj kawg nkaus rau cov neeg ncaws pob. Buckwheat muaj ntau yam muaj txiaj ntsig, uas yog vim nws qhov tshwj xeeb muaj vitamins thiab ntxhia pob zeb. Nws muaj cov txheej txheem ntau tshaj plaws tau muab piv rau lwm yam kev ua zaub mov, suav nrog zinc, uas yog nyob hauv lub phawheat ntawm 2.77 mg / 100 g muab 23% tus nqi txhua hnub.
Carbohydrates los ntawm buckwheat yog zom kom maj mam thiab cov protein sai, uas ua rau kev xaiv zaub mov zoo meej rau noj hmo lossis noj su. Hauv buckwheat ntau hlau, ua rau nws muaj txiaj ntsig zoo rau cov neeg uas tsis tshua muaj hemoglobin. Buckwheat tseem txhim kho cov mob ntawm cov hlab ntsha, tshem tawm ntawm lub cev tshaj dej, ua cov txiaj ntsig zoo ntawm cov leeg hlwb.
Nws cov txiaj ntsig zoo yog vim muaj cov vitamins B, PP, P, E, C, cov zaub mov calcium, phosphorus, potassium, tooj liab, boron, cobalt, iodine, hlau, thiab zinc. Nws muaj txawm tias indispensable rau tib neeg fatty acid omega-3.
Cov buckwheat muaj cov tsis muaj qhov tsis zoo, vim tias cov ntsiab lus tsis muaj calorie tso cai rau koj siv nws txhua hnub, thiab qeeb carbs rau ib lub sijhawm ntev tawm ntawm txoj kev xav ntawm satiety.
5. Cov txiv ntoo
Txawm tias muaj tseeb hais tias almonds feem ntau suav hais tias yog txiv ntseej, los ntawm keeb kwm nws yog pob zeb. Lub almond yog lub hauv paus ntawm cov noob ntawm cov nroj tsuag kab txawv, zoo ib yam li plum. Nyob rau hauv almonds feem ntau nco thiab muaj nuj nqis yog iab saj thiab aroma, uas yog tshwm sim los ntawm cov concentrated tshuaj muaj pes tsawg leeg nrog ib tug loj npaum li cas ntawm cov as-ham.
100 g almonds yog ob koob tshuaj ntawm vitamin E, muaj zog antioxidant, cuam tshuam rau kev tsim ntawm cov hlwb. Almond ntxuav cov ntshav, pab tshem tawm cov co toxins, muaj txiaj ntsig zoo rau lub raum thiab daim siab. Nws ua raws li cov tshuaj loog me ntsis thiab kho cov leeg mob, vim tias nws muaj ntau cov magnesium. Tsis tas li ntawd, almond txhim kho kev pw tsaug zog, tsub kom ua hauj lwm zoo thiab muaj peev xwm, thiab tkuj tseem siv tau rau cov uas muaj teeb meem rau kev ua pa.
Almonds muaj yuav luag txhua cov vitamins B3, B6, B2, B1, A, C, E thiab ntau yam zaub mov: potassium, calcium, magnesium, phosphorus, sodium, iodine, hlau, selenium, tooj liab, sulfur, fluorine, manganese thiab zinc. Zinc hauv almonds ntawm 2.12 g ib 100 g, uas sib haum rau 18% ntawm qhov yuav tsum tau ua txhua hnub. Almonds, zoo li txhua lub noob muaj calorie ntau ntau vim muaj cov rog hauv cov tshuaj muaj pes tsawg leeg, yog li nws pom zoo kom siv sparingly hauv kev noj haus.
6. Oatmeals
Cereal "Hercules" oatmeal thiab nplej yog qhov sib npaug zoo thiaj li ua kom lub cev muaj zinc thiab lwm yam minerals. Oatmeal muaj txiaj ntsig zoo rau ntawm daim tawv nqaij thiab plaub hau thiab ua kom lub cev tiv thaiv kab mob. Nyob rau hauv lub rump prevail qeeb carbohydrates, uas saturate lub sij hawm ntev thiab normalize ntshav qab zib. Oatmeal txhim kho cov tawv nqaij vim muaj cov zinc ntau - 2,68 mg / 100 g, uas yog 22% ntawm cov nqi txhua hnub.
Hauv oatmeal thiab cereals muaj ntau cov amino acids tseem ceeb, ntawm cov thawj coj yog tryptophan thiab threonine yog qhov tseem ceeb rau cov metabolism ntawm ib tug neeg. Oats tseem muaj kev noj haus fiber ntau, uas yog xav tau rau kev ua haujlwm ntawm lub plab zom mov, cov protein zom tau yooj yim, thiab tshuaj tua kab mob antioxidant. Tsis tas li ntawd oatmeal yog nplua nuj nyob hauv cov vitamins thiab minerals: silicon, manganese, tooj liab, phosphorus, hlau, magnesium thiab zinc. Oatmeal tuaj yeem noj txhua hnub, vim tias nws muaj calorie tsawg thiab zoo rau Noj tshais.
7. Tso qaib qe
Ntawm cov tsiaj cov khoom uas muaj cov ntsiab lus siab zinc nws yog ib qho tsim nyog los kos lub qe - los yog lub qe qe. Muab qhov tsawg caloric tus nqi ntawm cov protein yog tsis tsim nyog los cais nws los ntawm yolk. Nyob rau hauv dav dav, lub qe qaib muaj proteins uas yog ib qho yooj yim usvojena los ntawm alpha-amino acid muaj pes tsawg leeg thiab ntau yam ntawm cov vitamins thiab minerals, nrog rau fatty acid omega-3. Cov qe tau txais txiaj ntsig zoo khaws cia rau cov leeg nqaij, ua kom cov pob txha, tswj kev noj qab haus huv ntawm lub hlwb, ua kom lub siab poob qis. Qhov no yog qhov kev xaiv zoo rau Noj Tshais thiab Noj Hmo.
Nyob rau hauv lub yolk ntawm nqaij qaib qe yog 3.1 mg ib 100 g ntawm zinc, uas sib raug rau 26% ntawm cov nqi txhua hnub. Tsis tas li ntawd nyob rau hauv ib lub qe muaj cov vitamins thiab minerals, xws li A (yuav luag txhua hnub), D, B4, B5, N, E, PP, calcium, phosphorus, hlau, iodine, tooj liab, sulfur, chromium thiab lwm yam me me. Vim tias cov khoom noj muaj calorie tsawg yog txhua hnub, tsis pub tshaj tus nqi ntawm 1-2 qe ib hnub.
8. Cov taum
Taum protein yog sib npaug rau cov nqaij, ua nws ib qho khoom lag luam zoo tshaj plaws rau lub zog ncaws pob-neeg noj zaub. Taum txo cov dej ntau hauv lub cev, muaj kev cuam tshuam zoo rau GI cov kab mob siab, mob siab, mob raum, ntshav thiab cov hlab ntsha. Vim tias cov amino acid muaj pes tsawg leeg nws yog qhov tsim nyog rau cov teeb meem tsaug zog, ntxhov siab tsis meej, kev ntxhov siab. Paub txog anticarcinogenic cov yam ntxwv ntawm cov noob taum, nrog rau nws lub peev xwm los cuam tshuam zoo rau cov kab mob genitourinary.
Hauv cov taum muaj fiber ntau, b vitamins, C, zinc, hlau, chlorine, sulfur, phosphorus, potassium, sodium, calcium, magnesium. Muab cov ntsiab lus ntawm calories kom tsawg ntawm txhua hom taum, nws tuaj yeem siv rau hauv kev noj haus txhua hnub, tshwj xeeb tshaj yog rau cov neeg tsis noj zaub. Cov neeg tsis noj zaub no txaus 500 g taum hauv ib lim tiam hauv kua zaub, zaub nyoos lossis kua nqaij noj. Cov txiaj ntsig zoo tshaj plaws ntawm cov kab sau suav hais tias yog xim liab.
Cov taum yog cov txiaj ntsig tsis yog nyob hauv cov ntsiab lus ntawm zinc, uas nyob hauv nws ntawm 3.21 mg rau 100 g, uas muab 27% ntawm tus nqi txhua hnub, tab sis cov vitamins, cov zaub mov thiab lwm yam as-ham hauv qhov muaj pes tsawg leeg.
9. Nqaij nyuj
Ntawm cov tsiaj cov zaub mov nplua nuj nyob rau hauv zinc nqaij nyug ua rau txoj kev nyob rau hauv cov neeg tsis noj nqaij. Ntxiv nrog rau cov vitamins thiab minerals, qhov tseem ceeb tshaj plaws hauv nqaij nyug - cov protein, amino acid muaj pes tsawg leeg uas feem ntau ze rau tib neeg. Protein los ntawm nqaij nyug yog nqus tag thiab yog rau kev tsim cov leeg, pob txha thiab cov nqaij sib txuas, uas yog qhov tseem ceeb rau cov neeg ncaws pob thiab cov neeg ua haujlwm hauv lub cev.
Nqaij nyuj muaj ntau hauv cov hlau, magnesium, potassium, calcium, calcium, sodium, phosphorus, zinc, uas tsim nyog rau kev ua haujlwm ntawm txhua lub cev ua haujlwm nrog rau cov hlab ntsha thiab lub plab zom mov. Vitamin B12 yog qhov tshwj xeeb, uas yog nyob rau hauv cov zaub mov ntawm cov tsiaj keeb kwm thiab nws qhov tsis muaj peev xwm muaj ntau hauv cov neeg tsis noj nqaij. Tsis tas li nyob rau hauv nqaij nyuj yog tam sim no B6, PP thiab lwm yam vitamins tsim nyog rau tib neeg kev noj qab haus huv.
100 grams nqaij muaj ntawm 3.24 mg ntawm zinc, uas muab 27% ntawm tus nqi txhua hnub. Kev siv lub zog ua rau muaj roj tsawg nqaij nyuj pub rau nws nyob rau hauv kev noj zaub mov kom zoo.
10. Caw
Shrimp ntxiv dag zog rau cov leeg thiab pob txha ua tsaug rau cov calcium, magnesium thiab phosphorus nyob rau hauv muaj pes tsawg leeg. Lawv muaj txiaj ntsig zoo rau lub plawv thiab cov hlab ntsha, vim lawv suav nrog cov tshuaj antioxidant astaxanthin, hlau, vitamins A thiab B12. Cws cw yog qhov zoo rau lub zeem muag, kev noj qab haus huv ntawm urogenital system, lub qog, tawv nqaij, tiv thaiv kab mob, lub hlwb thiab lub paj hlwb. Lawv muaj ntau ntau ntawm cov vitamins, E, A, selenium, hlau, phosphorus, tooj liab, zinc thiab sodium. Cw cw muaj calories ntau, ua rau lawv lees txais kev noj haus.
Tsis zoo li lwm cov nqaij nruab deg, cov cw muaj ntses txaus ntawm zinc kom suav nrog cov khoom noj txhua lub lim tiam. 100 g cws muaj 2.1 mg ntawm zinc, uas npog qhov nqi ntawm 18%. Tsis tas li ntawd cws muaj txiaj ntsig zoo omega fatty acids, iodine thiab antioxidants.
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