Ukutya oku-15 okutyebileyo kwiZinc
Umxholo
I-Zinc sisimbiwa esisisiseko somzimba, kodwa asiveliswa ngumzimba womntu, sifumaneka ngokulula kukutya okuyimvelaphi yezilwanyana. Imisebenzi yayo kukuqinisekisa ukusebenza kakuhle kwenkqubo yemithambo-luvo kunye nokomeleza amajoni omzimba, isenza umzimba womelele ukuxhathisa usulelo olubangelwa ziintsholongwane, ukungunda okanye iintsholongwane.
Ukongeza, i-zinc idlala indima ebalulekileyo yokwakha, iyinto ebalulekileyo yeeproteni ezahlukeneyo emzimbeni. Ke ngoko, ukunqongophala kwe-zinc kunokubangela utshintsho kubuntununtunu kwiincasa, ukulahleka kweenwele, ubunzima ekuphiliseni kwaye, nasekukhuleni nasekukhuleni kwengxaki ebantwaneni. Jonga ukuba ukungabikho kwe-zinc kunokubangela ntoni emzimbeni.
Eminye yemithombo ephambili ye-zinc kukutya kwezilwanyana, njengeembatyisi, inyama yenkomo okanye isibindi. Ngokubhekisele kwiziqhamo kunye nemifuno, ngokubanzi, iphantsi kwi-zinc kwaye, ke ngoko, abantu abatya uhlobo lohlobo lokutya, umzekelo, kufuneka batye iimbotyi zesoya kunye namandongomane, ezinje ngeeamangile okanye amandongomane, ukugcina amanqanaba e-zinc alawulwa ngcono .
Yintoni i-zinc
I-Zinc ibaluleke kakhulu ekusebenzeni komzimba, inemisebenzi efana nale:
- Yomeleza amajoni omzimba;
- Ukulwa nokudinwa komzimba kunye nengqondo;
- Ukwandisa amanqanaba amandla;
- Ukulibaziseka kokuguga;
- Ukuphucula imemori;
- Ukulawula ukuveliswa kwehomoni ezahlukeneyo;
- Ukuphucula ukubonakala kwesikhumba kunye nokomeleza iinwele.
Ukunqongophala kwe-Zinc kunokubangela ukuncipha kovakalelo, ianorexia, ukungakhathali, ukudodobala kokukhula, ukulahleka kweenwele, ukulibaziseka kokuvuthwa ngokwesini, ukuveliswa kwamadlozi asezantsi, ukunciphisa ukomelela, ukunganyamezeli iswekile.Ngelixa i-zinc egqithisileyo inokuzibonakalisa isicaphucaphu, ukugabha, iintlungu zesisu, i-anemia okanye ukusilela kobhedu.
Funda ngakumbi malunga nomsebenzi we-zinc emzimbeni.
Itheyibhile yokutya etyebile kwi-zinc
Olu luhlu lubonisa ukutya ngamanani aphezulu e-zinc.
| Ukutya (100 g) | Izinki |
| 1. Iimbatyisi eziphekiweyo | 39 mg |
| 2. Yosa inyama yenkomo | 8.5 mg |
| 3. I-turkey ephekiweyo | 4.5 mg |
| 4. Inyama ephekiweyo ephekiweyo | 4.4 mg |
| 5. Isibindi senkukhu esiphekiweyo | 4.3 mg |
| 6. Imbewu yethanga | 4.2 mg |
| 7. Iimbotyi zesoya eziphekiweyo | 4.1 mg |
| 8. Itakane eliphekiweyo | 4 mg |
| 9. Iamangile | 3.9 mg |
| 10. IPecan | 3.6 mg |
| 11. Amandongomane | 3.5 mg |
| 12. I-nut yaseBrazil | 3.2 mg |
| 13. Iicashew nuts | 3.1 mg |
| 14. Inkukhu ephekiweyo | 2.9 mg |
| 15. Ingulube ephekiweyo | 2.4 mg |
Kucetyiswa ukuba utye yonke imihla
Isindululo sokutya yonke imihla kuyahluka ngokwamanqanaba obomi, kodwa ukutya okunezondlo kuqinisekisa ukubonelelwa kweemfuno.
Umxholo we-zinc egazini kufuneka uhluka phakathi kwe-70 ukuya kwi-130 mcg / dL yegazi kwaye kumchamo kuqhelekile ukufumana phakathi kwe-230 ukuya kwi-600 mcg ye-zinc / ngosuku.
| Ubudala / isini | Ukunconywa kokutya kwemihla ngemihla (mg) |
| Iminyaka eli-13 | 3,0 |
| Iminyaka engama-48 | 5,0 |
| 9 -13 iminyaka | 8,0 |
| Amadoda aphakathi kweminyaka eli-14 ukuya kweli-18 ubudala | 11,0 |
| Abafazi abaphakathi kweminyaka eli-14 ukuya kweli-18 ubudala | 9,0 |
| Amadoda ngaphezulu kwe-18 | 11,0 |
| Abafazi ngaphezulu kwe-18 | 8,0 |
| Ukukhulelwa kwabantwana abangaphantsi kwe-18 | 14,0 |
| Ukukhulelwa ngaphezu kweminyaka eli-18 | 11,0 |
| Abasetyhini abancancisayo abangaphantsi kweminyaka eli-18 | 14,0 |
| Ukuncancisa abasetyhini ngaphezulu kwe-18 | 12,0 |
Ukungenisa ngaphantsi kweZinc ekhuthazwayo kangangexesha elide kunokubangela ukulibaziseka kokuvuthwa kwezesondo kunye nethambo, ukulahleka kweenwele, izilonda kulusu, ukwanda kokuchaphazeleka kosulelo okanye ukungabinamdla wokutya.
Yeyakho
Yintoni ukugqobhoza kwamazinyo kunye nendlela yokubeka
