Ukudla okucebe kakhulu kwe-15 ku-Zinc
-Delile
IZinc ingumbiwa oyisisekelo womzimba, kepha awukhiqizwa ngumzimba womuntu, otholakala kalula ekudleni okuvela ezilwaneni. Imisebenzi yayo ukuqinisekisa ukusebenza kahle kwesistimu yezinzwa nokuqinisa amasosha omzimba, okwenza umzimba uqine ukumelana nezifo ezibangelwa amagciwane, isikhunta noma amabhaktheriya.
Ngaphezu kwalokho, i-zinc idlala izindima ezibalulekile zokwakheka, iyinto ebalulekile yamaprotheni ahlukahlukene emzimbeni. Ngakho-ke, ukuntuleka kwe-zinc kungadala ushintsho ekuzweleni kokunambitheka, ukulahleka kwezinwele, ubunzima ekwelapheni, futhi, nasezinkingeni zokukhula nezentuthuko ezinganeni. Bheka ukuthi ukungabikho kwe-zinc kungadala ini emzimbeni.
Eminye imithombo emikhulu ye-zinc ukudla kwezilwane, njengama-oysters, inyama yenkomo noma isibindi. Ngokuqondene nezithelo nemifino, ngokuvamile, kunezinc ephansi, ngakho-ke, abantu abadla uhlobo lokudla kwemifino, ngokwesibonelo, kufanele badle ikakhulukazi ubhontshisi wesoya namantongomane, njengama-alimondi noma amakinati, ukugcina amazinga abo e-zinc alawulwa kangcono .
Yini i-zinc
I-Zinc ibaluleke kakhulu ekusebenzeni komzimba, inemisebenzi efana nale:
- Qinisa amasosha omzimba;
- Ukulwa nokukhathala ngokomzimba nangokwengqondo;
- Khulisa amazinga wamandla;
- Ukubambezeleka kokuguga;
- Thuthukisa inkumbulo;
- Lawula ukukhiqizwa kwamahomoni ahlukahlukene;
- Thuthukisa ukubukeka kwesikhumba futhi uqinise izinwele.
Ukushoda kwe-Zinc kungadala ukuncipha kokuzwa kokunambitheka, i-anorexia, ukunganaki, ukubambezeleka kokukhula, ukulahleka kwezinwele, ukuvuthwa kokubambezeleka ngokocansi, ukukhiqizwa kwesidoda okuphansi, ukwehla kokuzivikela komzimba, ukungabekezelelani kwe-glucose.Ngenkathi i-zinc eyeqile ingazibonakalisa ngokucanuzela kwenhliziyo, ukuhlanza, ubuhlungu besisu, ukushoda kwegazi noma ukushoda ngethusi.
Funda kabanzi mayelana nokusebenza kwe-zinc emzimbeni.
Ithebula lokudla okunothile nge-zinc
Lolu hlu luveza ukudla okunenani eliphakeme kakhulu le-zinc.
| Ukudla (100 g) | Izinki |
| 1. Ama-oysters aphekiwe | 39 mg |
| 2. Inyama yenkomo eyosiwe | 8.5 mg |
| 3. I-turkey ephekiwe | 4.5 mg |
| 4. Inyama yenkomo ephekiwe | 4.4 mg |
| 5. Isibindi senkukhu esiphekiwe | 4.3 mg |
| 6. Imbewu yamathanga | 4.2 mg |
| 7. Ubhontshisi ophekiwe wesoya | 4.1 mg |
| 8. Imvu ephekiwe | 4 mg |
| 9. Um-alimondi | 3.9 mg |
| 10. IPecan | 3.6 mg |
| 11. Amantongomane | 3.5 mg |
| 12. Inathi yaseBrazil | 3.2 mg |
| 13. Amantongomane e-cashew | 3.1 mg |
| 14. Inkukhu ephekiwe | 2.9 mg |
| 15. Ingulube ephekiwe | 2.4 mg |
Kunconywa ukudla kwansuku zonke
Isincomo sokudla kwansuku zonke kuyehluka kuya ngesigaba sempilo, kepha ukudla okunomsoco kuqinisekisa ukutholakala kwezidingo.
Okuqukethwe kwe-zinc egazini kufanele kwehluke phakathi kuka-70 kuya ku-130 mcg / dL wegazi futhi emchameni kuyinto ejwayelekile ukuthola phakathi kuka-230 kuya ku-600 mcg we-zinc / ngosuku.
| Ubudala / ubulili | Ukuncoma ukudla kwansuku zonke (mg) |
| Iminyaka engu-13 | 3,0 |
| Iminyaka engama-48 | 5,0 |
| Iminyaka eyi-9 -13 | 8,0 |
| Abesilisa abaphakathi kweminyaka engu-14 no-18 ubudala | 11,0 |
| Abesifazane abaphakathi kweminyaka engu-14 no-18 ubudala | 9,0 |
| Amadoda angaphezu kweminyaka engu-18 | 11,0 |
| Abesifazane abangaphezu kweminyaka engu-18 | 8,0 |
| Ukukhulelwa ezinganeni ezingaphansi kweminyaka engu-18 | 14,0 |
| Ukukhulelwa iminyaka engaphezu kwengu-18 | 11,0 |
| Abesifazane abancelisayo abangaphansi kweminyaka engu-18 | 14,0 |
| Abesifazane abancelisayo abangaphezu kweminyaka engu-18 | 12,0 |
Ukungeniswa kweZinc engaphansi kokunconywayo isikhathi eside kungadala ukubambezeleka kokuvuthwa ngokocansi nangamathambo, ukulahleka kwezinwele, izilonda zesikhumba, ukwanda kokungenwa yizifo noma ukungathandi ukudla.
Abelana
Qala Usuku Lakho Ngakwesokudla nge-Vitamin-Packed Green Smoothie
