Contents
Manyan hanyoyin 10 na zinc
nama
Duk wani jan nama ya ƙunshi adadi mai yawa na zinc - kusan kashi 44 na ƙimar yau da kullun a kowace g 100. A gefe guda kuma, yawan cin jan nama yana cike da haɗarin cututtukan zuciya da jijiyoyin jini da wasu nau'ikan ciwon daji. Don guje wa shi, zaɓi nama maras kyau, rage naman da aka sarrafa, da ƙara ƙarin kayan lambu masu fiber a cikin abincin ku.
Seafood
Shellfish sune zakarun cikin abun ciki na zinc. Ana samun yawancin wannan nau'in alama a cikin kaguwa, shrimps, mussels da kawa.
bugun jini
Eh, wake, chickpeas, lentil sun ƙunshi zinc da yawa. Amma matsalar ita ce su ma suna dauke da sinadarai masu kawo cikas ga shanyewar sinadarin Zinc ta jiki. Don haka, kuna buƙatar cin legumes a ajiye. Misali, abin da ake bukata na yau da kullun don zinc zai rufe kusan kilogiram na dafaffen lentil. Na yarda, dan yayi yawa.
iri
Kabewa tsaba, sesame tsaba - duk sun ƙunshi mai yawa zinc, kuma a matsayin kari, za ka sami mai yawa fiber, lafiya fats, da yawa bitamin.
kwayoyi
Kwayoyin Pine, almonds, har ma da gyada (wanda a zahiri ba goro ba ne, amma legumes) musamman cashews sun ƙunshi adadi mai kyau na zinc - kusan kashi 15 na ƙimar yau da kullun akan 30 g.
Madara da cuku
Ba waɗannan kaɗai ba, har ma da sauran samfuran kiwo kuma sune kyakkyawan tushen tutiya. Amma cuku shine mafi ƙarfi daga cikinsu duka. Bugu da kari, yana da sauƙin shiga kuma yana ba wa jiki furotin, calcium da bitamin D.
Fish
Sun ƙunshi ƙarancin zinc fiye da abincin teku, amma fiye da legumes. Zakarun su ne flounder, sardines da salmon.
Tsuntsun gida
Chicken da turkey suna da amfani daga kowane bangare: sun ƙunshi magnesium, furotin, bitamin na rukunin B, da ƙananan kitse, don haka ana ba da shawarar naman kaji don abinci mai gina jiki da abinci na yau da kullun.
qwai
Kwai ɗaya ya ƙunshi kusan kashi 5 cikin ɗari na abin da aka ba da shawarar yau da kullun na zinc. Har yanzu, ƙwai biyu don karin kumallo ya riga ya zama kashi 10 cikin ɗari. Kuma idan kun yi omelet, har ma da ƙara wani cuku zuwa gare shi, to, adadin da ake buƙata yana samun rashin fahimta.
Dark cakulan
Albishirinka, ko ba haka ba? Chocolate mai abun ciki na koko na kashi 70 ko fiye ya ƙunshi kashi ɗaya bisa uku na ƙimar yau da kullun na zinc a kowace gram 100. Labari mara kyau shine cewa yana da kusan adadin kuzari 600.