Mukati
Zinc inokosha microelement iyo inotora chikamu mune metabolism, inokanganisa immune system, inoratidza antioxidant zvivakwa. Kushomeka kweZinc kunokonzeresa ne mucosa, ganda, nzara, vhudzi, mazino uye mudumbu. Zinc inonyanya kunyudzwa pamwe chete nemavhitamini E uye B6. Iyo caffeine uye tannin iri mukofi uye tii inoderedza kunwa kwezinc.
Kudya kwakakodzera: kupi kwekutangira
Nei uchida zinc mumuviri:
- yeiyo metabolic maitiro mupfupa, inobatanidza uye mhasuru nyama
- kune bvudzi rine hutano, ganda, nzara
- yemutemo weshuga yeropa
- kwekuona, kuravira uye kunhuwidza
- yeiyo yakasarudzika yekubereka basa
- kudzikamisa mashandiro ehurongwa hwemitsipa
- kutsigira acid-alkaline muyero
- kukurumidza kumutsiridzwa kwesero
- kudzivirira kubva kune vakasununguka radicals
Kuti ubvise kushomeka kwemicronutrient mumuviri, unofanirwa zuva nezuva kudya kanokwana gumi nemaviri kusvika gumi nemashanu mg yemazinc nechikafu kana mavhitamini anowedzera. Kuwedzera kwekushandisa kweiyo traceaminer inoratidzwa vane nhumbu, vanoyamwisa vakadzi, vanodya nyama uye vatambi, umo iyo zinc inokurumidza kudyiwa kune izvo zvinodiwa nemetabolism.
Wepamusoro gumi-zinc-zvakapfuma zvekudya
Isu tinokupa iwe gumi epamusoro ezvekudya zvezvirimwa nemhuka zvakabva kune yakakwira yezinc, iyo inofanirwa kunge iripo mukudya. Huwandu hwepamusoro hwezinc huri mumhodzi nenzungu, uye hwakaderera muzvigadzirwa zvemukaka nemiriwo.
1. Mbeu dzemanhanga
Pumpkin chigadzirwa chemwaka chine kuravira chaiko kusingafarirwe nemunhu wese, zvisinei nekuumbwa kwehutano uye hutano hunobatsira. Asi mhodzi dzenhanga dzinogona kudyiwa gore rose, pamwe chete hadzisi kudya chete, asiwo dzinobatsira. Mu "super" mhodzi dzepungu inoshandura mafuta ane utano, ayo anenge anenge 50% mumbeu. Iyo yasara 50% yakakamurwa pakati peprotein uye chikafu fiber. Nhanga mbeu inovandudza mamiriro eganda nebvudzi, zvinokurudzirwa kana paine chirwere chakakomba cheganda. Mukuwedzera, mbeu dzine anti-parasitic uye detoxification zvivakwa.
Muna 100 g yembeu yemanhanga mbishi ine 7.4 mg yeZinc, inoenderana ne60% yemutengo wezuva nezuva. Mumhanga mhodzi mbeu yakawanda yemafuta, izvo zvinoita kuti ive yakakwira koriori. Neichi chikonzero, hazvigoneke kushandisa manhanga mbeu mumadhora anopfuura 30 ga zuva. Zviri nani kusanganisa mbeu nezvimwe zvekudya zvakapfuma mu zinc kuti uve nechokwadi chekudya zvine hutano chekuteedzera mumuviri.
Nhanga mbeu mbeu dzakapfuma mu zinc. Zvakare zvine mavitamini b, E, K, C, pamwe ne, sodium, potasium, calcium, manganese, magnesium uye phosphorus.
2. Pine nzungu
Imwe yenzvimbo dzinonyanya kubatsira, asi dzinodhura. Izvi zvinokonzeresa kuomarara kwekuburitsa kwavo, izvo zvinongobata chete basa remaoko. Pine nzungu dzinowanikwa kubva kumakoni eSiberia musidhari wepine, uyo unofungidzirwa hupfumi hwenyika yeSiberia. Nzungu mijenya mavhitaminzi uye mapuroteni ari nyore kugayiwa, uye cellulose. Iyo nzungu yemapaini yakawanda oleic acid, tryptophan, uye huwandu hwakawanda hwevhitamini nemaminerari.
Zvakakosha mafuta acids anowanikwa mumafuta emapine nzungu, akakosha kune kujairika kushanda kwemuviri, uye oleic inodzivirira atherosclerosis. Kutenda amino acid tryptophan nzungu dzinobatsira kubvisa kushaya hope. Pine nzungu dzinobatsira kugadzirisa matambudziko neganda, bvudzi, inosimbisa iyo yemoyo system inobatsira mhedzisiro yetsinga uye nemudumbu.
Pine nzungu dzine hutano mavitamini B6, B12, E, PP uye zvicherwa: manganese, potasium, magnesium, phosphorus, mhangura, zvinovandudza immune system, zvinobatanidzwa mune metabolism uye zvine antioxidant zvivakwa. Mune nzungu dzepaini dzine inenge yakanyanya muzana ye zinc ye 6.45 mg / 100 g yechigadzirwa, iyo inopa 54% yezvinodiwa zvezuva nezuva. Pine nzungu zvidyiwa zvine macalorie mazhinji, uye nekudaro zvinofanirwa kungwarira kuti uzviise mukudya kwako kwezuva nezuva.
3. Chizi
Mune zvigadzirwa zvemukaka zinc haina zvakanyanya, asi izvi hazvishande kune akawanda marudzi emashizi akaoma. MuchiDutch, Swiss, Cheddar, Gouda, Roquefort inokudzwa uye yakajairwa chizi yeRussia ine zinc muhuwandu kubva pa3.5 kusvika 5 mg pa100 g. Inovhara kubva ku30 kusvika ku40% yehuwandu hwezuva nezuva hwemaminerari. Huwandu hukuru hwezinc huri muchiDutch, Swiss neCheddar, yakaderera muRussia neRoquefort.
Cheese inobatsira muviri nekuti inokurumidza kumedzwa uye ine yakasarudzika vhitamini uye mamineral kuumbwa. Mapuroteni chizi ndeimwe yeakareruka kupinza vanhu ayo amino acid kuumbwa padhuze nemunhu. Cheese ine mavitamini B1, B2, B12, A, D, C, PP, E uye zvicherwa phosphorus, potasium, calcium, zinc, pakati payo calcium, yakanaka kumeno nemapfupa. Cheese inovandudza kurara, inodzorera muyero wecalcium, inovandudza hutachiona uye mamiriro eganda, bvudzi, nzara, inovandudza mashandiro, uye inoderedza kushushikana.
Kushaikwa kwechizi kunoonekwa kunge kwayo macalorie zvemukati uye yakakwira mumafuta emhuka muumbwe. Asi mune zvine mwero doses chizi inogona kushandiswa mukudya kwemazuva ese.
4. Buckwheat
Buckwheat haisi nemukana inogara ichiiswa muzvikafu zvepamusoro zvevatambi. Buckwheat ine zvakawanda zvinobatsira zvivakwa, izvo zvinokosheswa kune yakasarudzika vhitamini uye mineral kuumbwa. Iine huwandu hukuru hwezvinhu zvekuteedzera zvichienzaniswa nezvimwe zviyo, kusanganisira zinc, iri mubhakkwheat ye 2.77 mg / 100 g inopa 23% kukosha kwezuva nezuva.
Carbohydrate kubva kubhakkwheat anocherwa zvishoma nezvishoma uye mapuroteni nekukurumidza, izvo zvinogadzira cereal sarudzo yakakwana yekudya kwemanheru kana masikati. Mune buckwheat yakawanda iron, ichiita kuti ive inobatsira kune avo vane yakaderera hemoglobin. Buckwheat zvakare inovandudza mamiriro etsinga dzeropa, inobvisa kubva mumuviri kuwandisa mvura, inobatsira panjodzi.
Iyo inobatsira zvinhu inokonzerwa neB mavitamini, PP, P, E, C, minerals calcium, phosphorus, potassium, mhangura, boron, cobalt, iodine, iron, uye zinc. Iyo ine kunyange yakakosha kumunhu mafuta acid omega-3.
Iyo buckwheat haina kana zvipingaidzo, nekuti iyo yakaderera macalorie zvemukati zvinokutendera iwe kuti uishandise mazuva ese, uye inononoka carbs kwenguva yakareba inosiya kunzwa kwekuguta.
5. Maamondi
Pasinei nokuti maarumondi anowanzoonekwa senzungu, nekwakabva iye ibwe. Muarumondi ndiwo musimboti wembeu dzezvirimwa zvekunze, zvakafanana nepuraramu. Mune maarumondi akawanda asingakanganwiki uye anokosha anovava kuravira uye kunhuhwirira, izvo zvinokonzerwa neyakaomeswa zvakanyanya kemikari inoumbwa nehuwandu hwakawanda hwezvinovaka muviri.
100 g maarumondi inodhaka kaviri yevhitamini E, ine simba antioxidant, inokanganisa kuvandudzwa kwemasero. Almond inochenesa ropa, inobatsira kubvisa chepfu, ine simba rinobatsira paitsvo uye chiropa. Inoita seyakapfava analgesic uye inoderedza mhasuru, nekuti ine yakawanda magnesium. Mukuwedzera, maarumondi anovandudza kurara, inowedzera kushanda zvakanaka uye kuisa pfungwa, uye tinogona zvakare kubatsira kune avo vane matambudziko nekufema system.
Maamondi ane anenge mavitamini B3, B6, B2, B1, A, C, E nemaminerari mazhinji: potasium, calcium, magnesium, phosphorus, sodium, iodine, iron, selenium, mhangura, sarufa, fluorine, manganese uye zinc. Zinc mu maarumondi e2.12 .100 g pa18 g, inoenderana neXNUMX% yezvinodiwa zvezuva nezuva. Maarumondi, sembeu dzese dzakakwira macalorie nekuda kwemafuta mukuumbwa, saka zvinokurudzirwa kushandisa zvishoma mukudya.
6. Oatmeal
Zviyo "Hercules" oatmeal uye zviyo zvakaenzana zvakanaka kuitira kuti zvizadze muviri ne zinc uye mamwe mamineral. Oatmeal ine simba rakanaka paganda uye bvudzi uye inowedzera kudzivirira kwemuviri. Mune rump inokunda inononoka makhahydrates, ayo anozadza kwenguva yakareba uye anogadzirisa shuga yeropa. Oatmeal inovandudza mamiriro eganda nekuda kwenhamba huru ye zinc - 2,68 mg / 100 g, iyo 22% yehuwandu hwezuva nezuva.
Mune oatmeal uye zviyo zvine akawanda akakosha amino acids, pakati payo vatungamiriri vari tryptophan uye threonine yakakosha kune metabolism yemunhu. Oats zvakare ine fiber yekudya, iyo inodiwa pabasa rakajairika remudumbu, mapuroteni ari nyore kugaya, uye antioxidants. Uyezve oatmeal yakazara mavitamini nemaminerari: silicon, manganese, mhangura, phosphorus, iron, magnesium uye zinc. Oatmeal inogona kudyiwa mazuva ese, sezvo iine koriori yakaderera uye yakanakira Kudya kwemangwanani.
7. Mazai ehuku
Pakati pezvigadzirwa zvemhuka zvine huwandu hwakawanda hwezinc zvakakosha kuisa mazai - kana kuti pane egg yolk. Zvichipa yakaderera caloric kukosha kweprotein hazvidiwi kuiparadzanisa kubva kune yolk. MuKazhinji, zai rehuku rine mapuroteni ari nyore usvojena nealpha-amino acid kuumbwa uye zvakasiyana-siyana zvevhitamini nemaminerari, kusanganisira fatty acid omega-3. Mazai anobatsira kuchengetedza mhasuru, kusimbisa mapfupa, kuchengetedza hutano hwehuropi, kudzikisira kumanikidza. Iyi sarudzo huru yeKudya kwemangwanani uye kwemanheru.
Mune yolk mazai ehuku ndeye 3.1 mg pa 100 g ye zinc, iyo inofananidzwa ne26% yehuwandu hwezuva nezuva. Uyewo muzai rose rine mavitamini nemaminerari, seA (inenge zuva nezuva), D, B4, B5, N, E, PP, calcium, phosphorus, iron, iodine, mhangura, sarufa, chromium nezvimwe zvishoma. Nekuda kweiyo ine mwero calorie chigadzirwa chiri zuva nezuva, isingapfuure mwero we1-2 mazai pazuva.
8. Bhinzi
Bhinzi mapuroteni akaenzana nenyama, ichiita chakanakira chigadzirwa kune vane simba vatambi-vezvinomera. Bhinzi inoderedza yakawandisa mvura mumuviri, inokanganisa gI turakiti, chiropa, itsvo, ropa uye huta system. Nekuda kweamino acid kuumbwa zvinobatsira kumatambudziko ekurara, kusagadzikana kwekushushikana, kushushikana. Inozivikanwa anticarcinogenic zvivakwa zvebhinzi, pamwe nekugona kwayo kugadzirisa zvakanaka genitourinary system.
Mumabhinzi ane fiber yakawanda, b mavitamini, C, zinc, iron, chlorine, sarufa, phosphorus, potasium, sodium, calcium, magnesium. Yakapihwa yakaderera macalorie zvemhando dzese dzemabhinzi, inogona kushandiswa mukudya kwemazuva ese, kunyanya kune vezvinomera. Ivo-vezvinodyiwa vanokwana mazana mashanu emabhinzi muvhiki muisobho, masaradhi kana masituni. Iyo inonyanya kukosha nhamba yekutevera zvinhu inoonekwa seye tsvuku bhinzi.
Bhinzi dzinobatsira kwete chete mune irimo zingi, iri mairi ye3.21 mg pa100 g, iyo inopa 27% yezuva nezuva kukosha, asi mavitamini, zvicherwa uye zvimwe zvinovaka muviri mukuumbwa.
9. Mombe
Pakati pemhuka chikafu chakapfuma mu zinc nyama yemombe inotungamira muchikamu chevasiri vegetarian. Pamusoro pevhitamini nemaminerari, iyo inonyanya kukosha munyama yemombe - mapuroteni, amino acid inoumbwa iyo inoswedera pedyo zvikuru nevanhu venyama. Mapuroteni kubva kumombe akanyura zvakakwana uye ndeyekuvaka mhasuru, mapfupa uye mitezo inobatanidza, izvo zvakakosha kune vatambi nevanhu vanoita basa remuviri.
Nyama yemombe yakakwira nesimbi, magnesium, potasium, calcium, sodium, phosphorus, zinc, izvo zvinodiwa kuti mashandiro ehurongwa hwese hwemuviri anosanganisira huta uye nemudumbu. Vitamin B12 yakasarudzika, iyo inowanikwa chete mune zvekudya zvemhuka uye kushomeka kwayo kunozivikanwa mune vezvinomera. Zvakare munyama iripo B6, PP uye mamwe mavitamini anodikanwa kuhutano hwevanhu.
100 gramu yenyama ine 3.24 mg yeZinc, iyo inopa 27% yehuwandu hwezuva nezuva. Iyo yakaderera simba kukosha kweyepasi-mafuta emombe inobvumira kuisanganisira mune yekudya chikafu.
10. Shrimp
Shrimp inosimbisa tsandanyama nemapfupa nekuda kwe calcium, magnesium uye phosphorus mukuumbwa. Izvo zvakanaka kune mwoyo nemidziyo yeropa, sezvo zvinosanganisira antioxidant astaxanthin, iron, mavitamini A uye B12. Shrimp yakanaka pakuona, hutano hweiyo urogenital system, utachiona, ganda, hutachiona, huropi uye huta hurongwa. Ivo vane huwandu hwakawanda b mavitamini, E, A, selenium, iron, phosphorus, mhangura, zinc uye sodium. Shrimp yakaderera mumakoriyori, ichivaita inogamuchirwa pakudya kwekudya.
Kusiyana nezvimwe zvekudya zvegungwa, shrimp ine huwandu hwakakwana hwe zinc kuti isanganise mukudya kwevhiki. 100 g shrimp ine 2.1 mg zinc, iyo inovhara mwero we18%. Zvakare shrimp inobatsira omega mafuta acids, ayodini uye antioxidants.
Onawo:
- Wepamusoro gumi chikafu chakakwira mu magnesium
- Wepamusoro gumi chikafu chepamusoro mune ayodini zvemukati
- Zvepamusoro gumi zvekudya zvine potassium
- Zvepamusoro gumi zvekudya zvine vhitamini A yakawanda