Ukudla Okungcono Okuyishumi Okuphezulu KuZinc

-Delile

• 1. Inyama
• 2. Imbaza
• 3. Imidumba
• 4. Imbewu
• 5. Amantongomane
• 6. Ubisi
• 7. Amaqanda
• 8. Izinhlamvu Eziphelele
• 9. Eminye Imifino
• 10. Chocolate Emnyama
• Okusemqoka
• Izinzuzo Eziphezulu Zinc

I-Zinc iyiminerali ebalulekile empilweni enhle.

Kuyadingeka ekusebenzeni kwama-enzyme angaphezu kwama-300 futhi kubandakanyeka ezinhlelweni eziningi ezibalulekile emzimbeni wakho ().

Ihlanganisa umsoco, igcine amasosha akho omzimba futhi ikhule futhi ilungise izicubu zomzimba.

Umzimba wakho awugcini i-zinc, ngakho-ke udinga ukudla okwanele nsuku zonke ukuqinisekisa ukuthi uhlangabezana nezidingo zakho zansuku zonke ().

Kunconywa ukuthi abesilisa badle u-11 mg we-zinc ngosuku, kuyilapho abesifazane bedinga u-8 mg. Kodwa-ke, uma ukhulelwe, uzodinga i-11 mg ngosuku, futhi uma uncelisa, uzodinga i-12 mg.

Abanye abantu basengozini yokushoda nge-zinc, kufaka phakathi izingane ezincane, intsha, abantu abadala kanye nabesifazane abakhulelwe noma abancelisayo ().

Kodwa-ke, ukudla ukudla okunempilo okulinganiselayo okubandakanya ukudla okunothe nge-zinc kufanele kwanelise izidingo zawo wonke umuntu.

Nazi izidlo eziyi-10 ezinhle kakhulu ezingama-zinc aphezulu.

1. Inyama

Inyama ingumthombo omuhle kakhulu we-zinc (4).

Inyama ebomvu ingumthombo omuhle kakhulu, kepha inani elanele litholakala kuzo zonke izinhlobo zenyama, kufaka phakathi inyama yenkomo, iwundlu nengulube.

Eqinisweni, i-100-gram (i-3.5-ounce) yenkomo yenkomo eluhlaza iqukethe i-4.8 mg ye-zinc, okuyi-44% ye-Daily Value (DV) (4).

Leli nani lenyama liphinde linikeze ama-calories ayi-176, amagremu angama-20 wamaprotheni no-10 amagremu amafutha. Futhi, ingumthombo omuhle wezinye izakhi zomzimba eziningi ezibalulekile, njenge-iron, amavithamini B kanye ne-creatine.

Kuyaphawuleka ukuthi ukudla inqwaba yenyama ebomvu, ikakhulukazi inyama esetshenzisiwe, kuye kwaxhunyaniswa nengozi eyengeziwe yesifo senhliziyo neminye imidlavuza (,).

Kodwa-ke, inqobo nje uma ugcina ukudla kwakho okucutshunguliwe kube sezingeni eliphansi futhi udla inyama ebomvu engalungisiwe njengengxenye yokudla okunothe izithelo, imifino nefayibha, lokhu mhlawumbe akuyona into okudingeka ukhathazeke ngayo.

Inyama ingumthombo omuhle kakhulu we-zinc. I-100-gram ekhonza inyama yenkomo eluhlaza ihlinzeka ngama-44% we-DV.

2. Imbaza

I-Shellfish yimithombo enempilo, enamakhalori aphansi e-zinc.

Ama-oysters aqukethe amanani aphakeme kakhulu, nama-oysters aphakathi nendawo ayi-6 ahlinzeka ngama-32 mg, noma ama-291% we-DV.

Ezinye izinhlobo ze-shellfish ziqukethe i-zinc encane kunama-oysters kepha ziyimithombo enhle.

Eqinisweni, inkalankala yase-Alaskan iqukethe u-7.6 mg ngamagremu ayi-100 (ama-3.5 ounces), okuyi-69% ye-DV. Izinhlanzi ezincane ezifana nezimfanzi nezimbaza nazo ziyimithombo emihle, yomibili iqukethe i-14% ye-DV ngamagremu ayi-100 (ama-3.5 ounces) (7, 8, 9).

Kodwa-ke, uma ukhulelwe, qiniseka ukuthi izimbaza ziphekwe ngokuphelele ngaphambi kokuba uzidle ukunciphisa ubungozi bokudla ushevu.

I-Shellfish efana nama-oysters, inkalankala, izimbaza kanye nezimfanzi konke kunganikela kuzidingo zakho zansuku zonke ze-zinc.

3. Imidumba

Imidumba efana namantshontsho, udali nobhontshisi konke kuqukethe inani elikhulu le-zinc.

Eqinisweni, amagremu ayi-100 ama-lentile aphekiwe aqukethe cishe i-12% ye-DV (10).

Noma kunjalo, futhi aqukethe ama-phytates. Lezi zidakamizwa zivimbela ukumuncwa kwe-zinc namanye amaminerali, okusho ukuthi i-zinc evela emidumba ayitholi kahle njenge-zinc evela emikhiqizweni yezilwane ().

Ngaphandle kwalokhu, zingaba ngumthombo obalulekile we-zinc kubantu abalandela ukudla kwe-vegan noma imifino. Futhi zingumthombo omuhle kakhulu wamaprotheni nefayibha futhi zingangezwa kalula kumasobho, isitshulu namasaladi.

Ukushisa, ukuhluma, ukucwilisa noma ukubilisa imithombo yezitshalo ezinjenge-legumes kungakhuphula lokhu kutholakala kwamaminerali ().

Imidumba iqukethe inani eliphezulu le-zinc. Kodwa-ke, futhi aqukethe ama-phytates, anciphisa ukumuncwa kwawo. Izindlela zokucubungula njengokushisa, ukuhluma, ukufaka noma ukuvutshelwa kungasiza ekuthuthukiseni ukutholakala kwayo.

4. Imbewu

Imbewu iyisengezo esinempilo ekudleni kwakho futhi ingasiza ekwandiseni ukungena kwakho kwe-zinc.

Noma kunjalo, ezinye imbewu zikhetha kangcono kunezinye.

Isibonelo, izipuni ezi-3 (30 amagremu) wembewu ye-hemp ziqukethe i-31% ne-43% yokudla okunconywayo kwansuku zonke kwabesilisa nabesifazane, ngokulandelana.

Enye imbewu equkethe inani elikhulu le-zinc ifaka isikwashi, ithanga nembewu yesesame (13, 14).

Ngaphezu kokukhuphula izinga lokudla kwakho kwe-zinc, imbewu iqukethe i-fiber, amafutha anempilo, amavithamini namaminerali, okwenza kube isengezo esihle kakhulu ekudleni kwakho.

Ukukufaka njengengxenye yokudla okunempilo kuye kwaxhunyaniswa nezinye izinzuzo zezempilo, kufaka phakathi ukunciphisa i-cholesterol nomfutho wegazi (,).

Ukuze ungeze imbewu ye-hemp, ifilakisi, ithanga noma isikwashi ekudleni kwakho, ungazama ukungeza kumasaladi, amasobho, ama-yogurts noma okunye ukudla.

Enye imbewu efana ne-hemp, ithanga, u-squash nembewu yesesame iqukethe inani elikhulu le-zinc. Futhi zingumthombo omuhle we-fiber, amafutha anempilo kanye namavithamini, okwenza kube ukwengeza okunempilo ekudleni kwakho.

5. Amantongomane

Ukudla amantongomane anjengamantongomane kaphayini, amakinati, amakhekhe kanye nama-alimondi kungakhuphula izinga lokudla kwakho i-zinc.

Amantongomane aqukethe nezinye izakhamzimba ezinempilo, kufaka phakathi amafutha anempilo nefayibha, kanye namanye amavithamini namaminerali.

Uma ufuna i-nut ephezulu nge-zinc, ama-cashews angakhetha kahle. I-1-ounce (28-gram) esebenzayo iqukethe i-15% ye-DV (17).

Amantongomane nawo angukudla okusheshayo futhi okulula futhi axhunywe ekwehliseni izinto ezinobungozi kwezinye izifo, njengesifo senhliziyo, umdlavuza nesifo sikashukela (,,).

Ngaphezu kwalokho, abantu abadla amantongomane bavame ukuhlala isikhathi eside kunalabo abangawadli, okwenza amantongomane ukwengeza okunempilo kakhulu ekudleni kwakho (,,,).

Amantongomane angukudla okulula futhi okunempilo okungakhuphula ukudla kwakho kwe-zinc nezinye izakhi zomzimba ezinempilo.

6. Ubisi

Ukudla okobisi okufana noshizi nobisi kunikeza inqwaba yezakhi zomzimba, kufaka phakathi i-zinc.

Ubisi noshizi yimithombo emibili ephawulekayo, njengoba iqukethe inani eliphezulu le-zinc engatholakali, okusho ukuthi iningi le-zinc kulokhu kudla lingamunzwa ngumzimba wakho ().

Isibonelo, amagremu ayi-100 kashizi we-cheddar aqukethe cishe ama-28% we-DV, ngenkathi inkomishi eyodwa yobisi olunamafutha egcwele iqukethe cishe i-9% (25, 26)

Lokhu kudla futhi kuza nezinye izakhi zomzimba ezithathwa njengezibalulekile empilweni yethambo, kufaka phakathi amaprotheni, i-calcium nevithamini D.

Ukudla okobisi kuyimithombo emihle ye-zinc. Futhi aqukethe amaprotheni, i-calcium novithamini D, konke okuyizakhamzimba ezibalulekile empilweni yethambo.

7. Amaqanda

Amaqanda aqukethe inani elilinganisiwe le-zinc futhi angakusiza uhlangabezane nalokho obhekiswe kukho nsuku zonke.

Isibonelo, iqanda elikhulu eli-1 liqukethe cishe u-5% we-DV (27).

Lokhu kuza nama-calories angama-77, amagremu ayi-6 wamaprotheni, amagremu ama-5 amafutha anempilo kanye nenqwaba yamanye amavithamini namaminerali, kufaka phakathi amavithamini B kanye ne-selenium.

Amaqanda aphelele nawo awumthombo obalulekile we-choline, umsoco abantu abaningi abangawutholi ngokwanele ().

Iqanda elilodwa elikhulu liqukethe i-5% ye-DV ye-zinc, kanye nenqwaba yezinye izakhi zomzimba, kufaka phakathi amaprotheni, amafutha anempilo, amavithamini B, i-selenium ne-choline.

8. Izinhlamvu Eziphelele

Izinhlamvu ezigcwele njengokolweni, i-quinoa, ilayisi nama-oats ziqukethe i-zinc.

Kodwa-ke, njengemidumba, okusanhlamvu kuqukethe ama-phytates, abopha i-zinc futhi anciphise ukumuncwa kwawo ().

Izinhlamvu eziphelele ziqukethe ama-phytate amaningi kunezinguqulo ezicwengekile futhi kungenzeka zinikeze i-zinc encane.

Kodwa-ke, zingcono kakhulu empilweni yakho futhi ziwumthombo omuhle wezakhi zomzimba eziningi ezibalulekile njenge-fiber, amavithamini B, i-magnesium, i-iron, i-phosphorus, i-manganese ne-selenium.

Eqinisweni, ukudla okusanhlamvu okuphelele kuxhunyaniswe nempilo ende nenombolo yezinye izinzuzo zezempilo, kufaka phakathi nokwehla kwengozi yokukhuluphala, thayipha isifo sikashukela sesibili nesifo senhliziyo (,,)

Izinhlamvu eziphelele zinganikeza umthombo we-zinc ekudleni kwakho. Kodwa-ke, i-zinc abayinikezayo kungenzeka ingaminywa kanye neminye imithombo ngenxa yobukhona bama-phytates.

9. Eminye Imifino

Ngokuvamile, izithelo nemifino kuyimithombo emibi ye-zinc.

Kodwa-ke, eminye imifino iqukethe inani elifanele futhi ingaba nomthelela ezidingweni zakho zansuku zonke, ikakhulukazi uma ungayidli inyama.

Amazambane, womabili izinhlobo ezijwayelekile nezinoshukela, aqukethe cishe u-1 mg ngamazambane amakhulu, okuyi-9% ye-DV (33, 34).

Eminye imifino efana nobhontshisi obuluhlaza kanye ne-kale iqukethe okuncane, cishe ku-3% we-DV ngama-gramu ayi-100 (35, 36).

Yize zingenayo i-zinc eningi, ukudla ukudla okunothile ngemifino kuye kwaxhunyaniswa nokwehla kwengozi yezifo ezingamahlalakhona njengesifo senhliziyo nomdlavuza (,).

Iningi lemifino liyimithombo empofu ye-zinc, kepha eminye iqukethe amanani alinganiselayo futhi angaba nomthelela kuzidingo zakho zansuku zonke, ikakhulukazi uma ungayidli inyama.

10. Chocolate Emnyama

Mhlawumbe ngokumangazayo, ushokoledi omnyama uqukethe inani elifanele le-zinc.

Eqinisweni, ibha engu-100-gram (3.5-ounce) ka-70-85% ushokoledi omnyama uqukethe u-3.3 mg we-zinc, noma u-30% we-DV (39).

Kodwa-ke, amagremu ayi-100 kashokoledi amnyama nawo aqukethe ama-calories ayi-600. Ngakho-ke ngenkathi inikeza izakhamzimba ezinempilo, kungukudla okunama-kilojoule amaningi.

Ngenkathi ungathola izakhamzimba ezengeziwe ngomuthi wakho, akukhona ukudla okufanele uthembele kuko njengomthombo wakho omkhulu we-zinc.

Ushokoledi omnyama ungaba umthombo we-zinc. Kodwa-ke, futhi inama-calories amaningi noshukela, ngakho-ke kufanele idliwe ngokulinganisela hhayi njengomthombo oyinhloko we-zinc.

Okusemqoka

I-Zinc iyiminerali ebalulekile, futhi ukudla okwanele kubalulekile ekugcineni impilo enhle.

Indlela engcono yokuqinisekisa ukuthi uthola okwanele ngukudla ukudla okwehlukahlukene ngemithombo emihle ye-zinc, njengenyama, ukudla kwasolwandle, amantongomane, imbewu, imidumba kanye nobisi.

Lokhu kudla kungaba izengezo ezilula neziphundu ekudleni kwakho.

Uma ukhathazekile ukuthi awutholi i-zinc eyanele ngokudla kwakho, cabanga ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nokwenzeka kokuthatha isengezo.

Izinzuzo Eziphezulu Zinc