Ukutya okuLishumi okuphezulu okuphezulu kwiZinc

Umxholo

• 1. Inyama
• 2. I-Shellfish
• 3. Imidumba
• 4. Imbewu
• 5. Amandongomane
• 6. Ezobisi
• 7. Amaqanda
• 8. Ingqolowa iphelele
• 9. Eminye Imifuno
• 10. Chocolate emnyama
• Umgca osezantsi
• Izibonelelo eziPhezulu zeZinc

I-Zinc iyiminerali ebalulekileyo kwimpilo entle.

Iyimfuneko kwimisebenzi yee-enzyme ezingaphezu kwama-300 kwaye ibandakanyeka kwiinkqubo ezininzi ezibalulekileyo emzimbeni wakho ().

Ihambisa izakha mzimba, igcine amajoni akho omzimba kwaye ikhule kwaye ilungise izicwili zomzimba.

Umzimba wakho awuyigcini i-zinc, ke kufuneka utye ngokwaneleyo yonke imihla ukuqinisekisa ukuba uhlangabezana neemfuno zakho zemihla ngemihla ().

Kuyacetyiswa ukuba amadoda atye i-11 mg ye-zinc ngemini, ngelixa abasetyhini bedinga i-8 mg. Nangona kunjalo, ukuba ukhulelwe, uya kufuna i-11 mg ngosuku, kwaye ukuba uncelisa, uya kufuna i-12 mg.

Abanye abantu basemngciphekweni wokunqongophala kwe-zinc, kubandakanya abantwana abancinci, ulutsha, abantu abadala kunye nabasetyhini abakhulelweyo okanye abancancisayo ().

Nangona kunjalo, ukutya ukutya okunempilo okunempilo okubandakanya ukutya okunotye-zinc kufuneka kwanelise iimfuno zomntu wonke.

Nazi i-10 zokutya ezilungileyo kakhulu eziphezulu ze-zinc.

1. Inyama

Inyama ngumthombo obalaseleyo we-zinc (4).

Inyama ebomvu ingumthombo obalaseleyo, kodwa isixa esaneleyo sinokufumaneka kuzo zonke iintlobo zenyama, kubandakanya inyama yenkomo, imvana kunye nengulube.

Ngapha koko, i-100-gram (i-3.5-ounce) yokuhambisa inyama yenkomo eluhlaza iqulethe i-4.8 mg ye-zinc, eyi-44% yeXabiso lemihla ngemihla (DV) (4).

Eli nani lenyama likwabonelela ngeekhalori ezili-176, iigram ezingama-20 zeprotheyini kunye neegram ezili-10 zamafutha. Ngaphezu koko, ngumthombo omkhulu wezinye izondlo ezibalulekileyo, ezifana ne-iron, iivithamini ze-B kunye ne-creatine.

Kubalulekile ukuba uqaphele ukuba ukutya izixa ezikhulu zenyama ebomvu, ngakumbi inyama egqityiweyo, kunxulunyaniswe nomngcipheko wesifo sentliziyo kunye neminye imihlaza (,).

Nangona kunjalo, okoko ugcina ukutya kwakho okutyiweyo kubuncinci kwaye utye inyama ebomvu engaphunyezwanga njengenxalenye yokutya okunotye iziqhamo, imifuno kunye nefayibha, mhlawumbi ayisiyiyo into ekufuneka ukhathazeke ngayo.

Inyama ngumthombo obalaseleyo we-zinc. I-gram eyi-100 ehambisa inyama yenkomo eluhlaza ibonelela nge-44% ye-DV.

2. I-Shellfish

I-Shellfish isempilweni, yimithombo esezantsi yeekhalori ze-zinc.

Iimbatyisi ziqulathe isixa esiphakamileyo, kunye neembatyisi ezi-6 eziphakathi ezibonelela nge-32 mg, okanye i-291% ye-DV.

Ezinye iintlobo zeentlanzi zine-zinc encinci kune-oysters kodwa iseyimithombo elungileyo.

Ngapha koko, unonkala waseAlaska une-7.6 mg nge-100 yeegram (ii-ounces eziyi-3.5), eyi-69% ye-DV. I-shellfish encinci efana ne-shrimp kunye ne-mussels nayo iyimithombo elungileyo, zombini iqulethe i-14% ye-DV nge-100 gram (i-3.5 ounces) (7, 8, 9)

Nangona kunjalo, ukuba ukhulelwe, qiniseka ukuba i-shellfish iphekwe ngokupheleleyo ngaphambi kokuba uyidle ukunciphisa umngcipheko wetyhefu yokutya.

I-Shellfish njengeembatyisi, unonkala, iimbaza kunye ne-shrimp zonke zinokufaka isandla kwiimfuno zakho zemihla ngemihla ye-zinc.

3. Imidumba

Iimbotyi ezinjengeechickpeas, iilentile kunye neembotyi zonke zinamanani amakhulu e-zinc.

Ngapha koko, iigram ezili-100 zeelenti eziphekiweyo ziqulathe malunga ne-12% ye-DV (10).

Nangona kunjalo, ziqulathe ii-phytates. Ezi zithinteli zithintela ukufunxwa kwe-zinc kunye nezinye izimbiwa, oko kuthetha ukuba i-zinc evela kwimidumba ayifunxwanga kakuhle njenge-zinc evela kwiimveliso zezilwanyana ().

Ngaphandle koku, inokuba ngumthombo obalulekileyo we-zinc kubantu abalandela i-vegan okanye izidlo zemifuno. Ikwangumthombo ogqwesileyo weprotein kunye nefayibha kwaye zinokongezwa ngokulula kwisuphu, isityu kunye neesaladi.

Ukufudumeza, ukuhluma, ukuthambisa okanye ukubilisa imithombo yezityalo efana neembotyi kungayinyusa le bioavailability ().

Iimbotyi ziqulethe izixa eziphezulu ze zinc. Nangona kunjalo, ziqulathe ii-phytates, ezinciphisa ukufunxeka kwazo. Iindlela zokwenza izinto njengokufudumeza, ukuhluma, ukufunxa okanye ukubila kunokunceda ekuphuculeni ukungafumaneki kwayo.

4. Imbewu

Imbewu lulongezo olusempilweni kwindlela otya ngayo kwaye inokukunceda ukwandisa incindi yakho yokuncipha.

Nangona kunjalo, ezinye iimbewu zikhetha ngcono kunezinye.

Umzekelo, iipunipoli ezi-3 (iigrama ezingama-30) zembewu ye-hemp ziqulathe i-31% kunye ne-43% yencindi yemihla ngemihla yamadoda nabafazi, ngokulandelelana.

Enye imbewu enexabiso elibalulekileyo le-zinc ibandakanya isikwashi, ithanga kunye nembewu yesesame (13, 14).

Ukongeza ekwandiseni ukutya kwakho i-zinc, imbewu iqulethe ifayibha, amafutha asempilweni, iivithamini kunye neeminerals, ezenza ukuba zibe longezo oluhle kakhulu ekutyeni kwakho.

Ukuzibandakanya njengenxalenye yokutya okusempilweni kunxulunyaniswe nezinye izibonelelo zezempilo, kubandakanya ukunciphisa i-cholesterol kunye noxinzelelo lwegazi (,).

Ukongeza imbewu ye-hemp, iflakisi, ithanga okanye isikwashi kwisidlo sakho, ungazama ukuzongeza kwisaladi, isuphu, iyogathi okanye okunye ukutya.

Ezinye iimbewu ezifana ne-hemp, ithanga, isikwashi kunye nembewu yesesame ziqulathe izixa ze-zinc. Ikwangumthombo olungileyo wefayibha, amafutha asempilweni kunye neevithamini, ezenza ukuba zibe sisongezo esisempilweni ekudleni kwakho.

5. Amandongomane

Ukutya amandongomane anjengeepine nut, amandongomane, iicashews kunye neeamangile kunokunyusa ukungenisa kwakho izinc.

Amandongomane akwanazo nezinye izakha-mzimba ezisempilweni, kubandakanya amafutha asempilweni kunye nefayibha, kunye nenani lezinye iivithamini kunye neeminerals.

Ukuba ukhangele i-nut ephezulu kwi-zinc, i-cashews yinto efanelekileyo. I-ounce enye (i-28-gram) yokukhonza iqulethe i-15% ye-DV (17).

Amantongomane ayinto yokutya ekhawulezileyo kwaye elula kwaye enxulunyaniswe nokuncitshiswa komngcipheko kwezinye izifo, njengesifo sentliziyo, umhlaza kunye neswekile (,,).

Ngaphezu koko, abantu abatya amandongomane bahlala ixesha elide kunabo bangenalo, besenza amandongomane ukuba sisongezo esisempilweni kukutya kwakho (,,,).

Amantongomane sisidlo esilungileyo nesifanelekileyo esinokukhulisa ukutya kwakho i-zinc kunye nezinye izondlo ezisempilweni.

6. Ezobisi

Ukutya okwenziwa ngobisi okufana netshizi kunye nobisi kunika izondlo ezininzi, kubandakanya ne-zinc.

Ubisi kunye netshizi yimithombo emibini ebalulekileyo, njengoko inezinga eliphezulu le-zinc engafumanekiyo, oko kuthetha ukuba uninzi lwe-zinc kolu kutya inokufakwa ngumzimba wakho ().

Umzekelo, iigram eziyi-100 zeeshizi ze-cheddar ziqulathe malunga ne-28% ye-DV, ngelixa ikomityi enye yobisi olunamafutha iqulethe i-9% (25, 26)

Oku kutya kuza nenani lezinye izakhamzimba ezithathwa njengezibalulekileyo kwimpilo yethambo, kubandakanya iprotein, calcium kunye nevithamin D.

Ukutya kobisi yimithombo elungileyo ye-zinc. Zineeprotheyini, ikhalsiyam kunye nevithamini D, zonke ezizinto ezibalulekileyo kwizondlo kwimpilo yethambo.

7. Amaqanda

Amaqanda aqulathe inani elilinganiselweyo le-zinc kwaye anokukunceda ufezekise usukelo lwakho lwemihla ngemihla.

Umzekelo, iqanda elinye elikhulu liqukethe malunga neepesenti ezintlanu ze-DV (27).

Oku kuza neekhalori ezingama-77, i-6 gram yeprotheni, i-5 gram yamafutha asempilweni kunye nezinye iivithamini kunye neeminerals, kubandakanya iivithamini ze-B kunye ne-selenium.

Amaqanda apheleleyo nawo angumthombo obalulekileyo we-choline, isondlo abantu abaninzi abafumani ngokwaneleyo ().

Iqanda elinye elikhulu liqukethe i-5% ye-DV ye-zinc, kunye nezinye izinto ezinesondlo, kubandakanya iiprotein, amafutha asempilweni, iivithamini ze-B, i-selenium kunye ne-choline.

8. Ingqolowa iphelele

Iinkozo ezipheleleyo njengengqolowa, iquinoa, irayisi kunye nehabile zinezinc.

Nangona kunjalo, njengeembotyi, iinkozo ziqukethe ii-phytates, ezibopha kwi-zinc kwaye zinciphise ukufunxeka kwayo ().

Zonke iinkozo ziqukethe ii-phytates ezingaphezulu kuneenguqulelo ezicokisekileyo kwaye ziya kuthi zibonelele nge-zinc encinci.

Nangona kunjalo, zibhetele kakhulu kwimpilo yakho kunye nomthombo olungileyo wezinto ezininzi ezibalulekileyo ezinjengefayibha, iivithamini ze-B, i-magnesium, i-iron, i-phosphorus, i-manganese kunye ne-selenium.

Ngapha koko, ukutya ukutya okuziinkozo kudityaniswe nobomi obude kunye nenani lezinye izibonelelo zempilo, kubandakanya ukunciphisa umngcipheko wokutyeba kakhulu, uhlobo lwesibini seswekile kunye nesifo sentliziyo (,,)

Zonke iinkozo zinokubonelela ngomthombo we-zinc kwisidlo sakho. Nangona kunjalo, i-zinc ebabonelelayo ayinako ukufunxwa kunye neminye imithombo ngenxa yobukho beepytates.

9. Eminye Imifuno

Ngokubanzi, iziqhamo kunye nemifuno yimithombo emibi ye-zinc.

Nangona kunjalo, eminye imifuno iqulethe izixa ezifanelekileyo kwaye inokuba negalelo kwiimfuno zakho zemihla ngemihla, ngakumbi ukuba awuyityi inyama.

Iitapile, zombini eziqhelekileyo kunye neeswiti ezahlukeneyo, ziqulathe malunga ne-1 mg ngeetapile ezinkulu, eziyi-9% ye-DV (33, 34).

Eminye imifuno efana neembotyi eziluhlaza kunye ne-kale ziqulathe okuncinci, malunga ne-3% ye-DV nge-100 yeegram (35, 36).

Nangona zingaqulathanga zinki zininzi, ukutya ukutya okutyebileyo kwimifuno kunxulunyaniswe nomngcipheko ophunguliweyo wezifo ezinganyangekiyo ezinjengesifo sentliziyo kunye nomhlaza (,).

Uninzi lwemifuno yimithombo yeZin engaphucukanga, kodwa eminye inezinga eliphakathi kwaye inokuba negalelo kwiimfuno zakho zemihla ngemihla, ngakumbi ukuba awuyityi inyama.

10. Chocolate emnyama

Mhlawumbi ngelishwa, itshokholethi emnyama inexabiso elifanelekileyo le-zinc.

Ngapha koko, i-100-gram (3.5-ounce) bar ye-70-85% yetshokholethi emnyama iqulethe i-3.3 mg ye-zinc, okanye i-30% ye-DV (39).

Nangona kunjalo, iigram ezingama-100 zetshokholethi emnyama ineekhalori ezingama-600. Ke ngelixa ibonelela ngezakha mzimba ezisempilweni, kukutya okunekhalori ephezulu.

Ngelixa unokufumana ezinye izakha mzimba ngonyango lwakho, ayikuko ukutya ekufanele ukuba uthembele kuko njengomthombo wakho ophambili we-zinc.

Itshokholethi emnyama inokuba ngumthombo we-zinc. Nangona kunjalo, ikwindawo ephezulu yeekhalori kunye neswekile, ke kufanele ukuba ityiwe ngokumodareyitha hayi njengomthombo ophambili we-zinc.

Umgca osezantsi

I-Zinc iyiminerali ebalulekileyo, kwaye ukutya ngokwaneleyo kubalulekile ukugcina impilo isempilweni.

Eyona ndlela yokuqinisekisa ukuba ufumana ngokwaneleyo kukutya ukutya okwahlukeneyo ngemithombo efanelekileyo yezinc, njengenyama, ukutya kwaselwandle, amandongomane, iimbewu, iimbotyi kunye nobisi.

Oku kutya kunokuba lula kwaye kongezwe okumnandi kwindlela otya ngayo.

Ukuba unenkxalabo yokuba awufumani zinki eyaneleyo ngokutya kwakho, cinga ngokuthetha nomboneleli wakho wezempilo malunga nokuba nakho ukuthatha isongezelelo.

Izibonelelo eziPhezulu zeZinc