Mukati
Wepamusoro gumi masosi ezinc
Nyama
Chero chero nyama tsvuku ine huwandu hwakanyanya hwezinc - ingangoita 44 muzana yemutengo wezuva nezuva pa100 g. Kune rimwe divi, kugara uchidya nyama tsvuku kwakazara nenjodzi yakawedzera yechirwere chemoyo nemimwe mhando yekenza. Kuti udzivise, sarudza nyama isina mafuta, deredza nyama yakashandurwa, uye wedzera mimwe miriwo ine fibhi kune chikafu chako.
Seafood
Shellfish ndiyo inokwikwidza mune zinc zvemukati. Zvakawanda zveichi chinhu chekutsvaga chinowanikwa mumakakanje, shrimps, mussels uye oysters.
pulse
Ehe, bhinzi, nyemba, nyemba zvine zinc yakawanda. Asi dambudziko nderekuti iwo zvakare ane zvinhu zvinokanganisa kutora kwezinc nemuviri. Naizvozvo, iwe unofanirwa kudya nyemba dzakachengetwa. Semuenzaniso, chinodikanwa chezuva nezuva chezinc chichafukidza zvakaringana sekirogiramu yose yenyuchi dzakabikwa. Bvumiranai, zvakati wandei.
mbeu
Mbeu dzemanhanga, mbeu yesesame - ese ane zingi yakawanda, uye sebhonasi, iwe unowana yakawanda fiber, mafuta ane hutano, uye akawanda mavitamini.
Nuts
Pine nzungu, maarumondi, kunyangwe nzungu (izvo chaizvo zvisiri nzungu, asi bhinzi) uye kunyanya mahewu ane huwandu hwakawanda hwe zinc - ingangoita 15 muzana yezuva nezuva kukosha pa30 g.
Mukaka nechizi
Kwete izvi chete, asi zvimwe zvigadzirwa zvemukaka zvakare zvakanakisa masosi e zinc. Asi chizi ndiyo ine simba pane ese. Mukuwedzera, inotorwa nyore nyore uye inopa muviri mapuroteni, calcium uye vhitamini D.
hove
Izvo zvine zinc shoma pane yezvokudya zvegungwa, asi zvinopfuura zvirimwa. Iwo makwikwi ari flounder, sardines uye saumoni.
Shiri yekumba
Huku nehukuki zvinobatsira kubva kumativi ese: zvine magnesium, mapuroteni, mavitamini eboka B, uye mashoma emafuta, saka nyama yehuku inokurudzirwa chikafu chekudya uye chikafu chinowanzoitika.
Eggs
Zai rimwe rinongova neanenge mashanu muzana ezvezuva nezuva zvinokurudzirwa kudya zinc. Zvakadaro, mazai maviri emangwanani atove gumi muzana. Uye kana iwe ukaita omelet, uye wotowedzera chidimbu chechizi kwairi, ipapo chinodiwa chipimo chemushonga chinowana zvisingaoneki.
Chocolate tsvuku
Nhau dzakanaka, handizvo here? Chokoreti ine cocoa yezvikamu makumi manomwe kubva muzana kana kupfuura zvine chetatu cheinokurudzirwa zuva rega rega rezinc pa70 gramu. Nhau dzakaipa ndedzekuti zvakare ine mazana matanhatu emakoriori.