Contents
Zinc wani muhimmin microelement ne wanda ke shiga cikin tsarin rayuwa, yana shafar tsarin garkuwar jiki, yana bayyana abubuwan antioxidant. Rashin sinadarin zinc yana haifar da matsaloli game da mucosa, fata, kusoshi, gashi, hakora da kuma hanjin ciki. Zinc ya fi dacewa a hade tare da bitamin E da B6. Cafeine da tannin da ke cikin kofi da shayi sun rage sha na tutiya.
TAMBAYOYI DADI: inda za'a fara
Me yasa kuke buƙatar zinc a cikin jiki:
- don tafiyar matakai na rayuwa cikin ƙashi, haɗi da tsoka
- ga lafiyayyen gashi, fata, farce
- don daidaita matakan sukarin jini
- don gani, dandano da wari
- don daidaita aikin haihuwa
- don daidaita aikin tsarin mai juyayi
- don tallafawa ma'aunin acid-alkaline
- don hanzarta sake sabunta kwayar halitta
- don kare kariya daga 'yanci kyauta
Don kawar da ƙarancin ƙananan ƙwayoyin cuta a cikin jiki, dole ne yau da kullun ku ci aƙalla 12-15 MG na tutiya tare da abinci ko ƙarin abubuwan bitamin. Consumptionara yawan ma'adinan da aka nuna masu juna biyu, mata masu shayarwa, masu cin ganyayyaki da 'yan wasa, wanda zinc ke cinyewa da sauri don bukatun metabolism.
Manyan abinci 10 masu wadataccen zinc
Muna ba ku manyan abinci 10 na tushen shuka da dabba tare da babban abun ciki na zinc, wanda dole ne ya kasance a cikin abincin. Mafi girman adadin zinc da ke cikin tsaba da kwayoyi, kuma mafi ƙanƙanta a cikin kayan kiwo da kayan lambu.
1. 'Ya'yan kabewa
Kabewa samfuri ne na yanayi tare da ɗanɗanon dandano wanda ba kowa ke so ba, duk da kayan abinci mai gina jiki da fa'idodin kiwon lafiya. Amma ana iya cin tsaba na kabewa duk shekara, ƙari ba kawai masu gina jiki bane, har ma suna da amfani. A cikin “super” tsaba kabewa suna juya mai mai lafiya, wanda kusan kashi 50% a cikin tsaba. Ragowar 50% an raba tsakanin furotin da fiber na abinci. 'Ya'yan kabewa suna inganta yanayin fata da gashi, ana ba da shawarar idan akwai mummunan cututtukan fata. Kari akan haka, tsaba suna da abubuwan kare-parasitic da detoxification.
A cikin 100 g na ɗanyen kabewa ya ƙunshi 7.4 MG na tutiya, wanda ya dace da 60% na ƙimar yau da kullun. A cikin nau'in kabewa mai da yawa, wanda ke sanya su yawan kalori. Saboda wannan, ba shi yiwuwa a yi amfani da 'ya'yan kabewa a yawan da ya fi 30 ga rana. Zai fi kyau a haɗa tsaba da sauran abinci masu wadataccen zinc don tabbatar da lafiyayyen abincin alamomin jiki.
'Ya'yan kabewa abinci ne masu wadataccen zinc. Hakanan dauke da bitamin b, E, K, C, da, sodium, potassium, calcium, manganese, magnesium da phosphorus.
2. Kabejin Pine
Daya daga cikin mafi amfani, amma tsada. Wannan ya faru ne saboda sarkakiyar da suka samu, wanda ya shafi aikin hannu ne kawai. Pine pines da aka samo daga cones na itacen al'ul na Siberia, wanda aka ɗauka a matsayin ma'ajin ƙasa na Siberia. Kwayoyi da yawa na bitamin da sunadarai waɗanda ke saurin narkewa, da cellulose. Kwayoyin Pine suna yawan oleic acid, tryptophan, da babban bitamin da kuma ma'adanai.
Abubuwa masu mahimmanci waɗanda suke cikin mai na kwaya, suna da mahimmanci don aikin al'ada na jiki, kuma oleic yana hana atherosclerosis. Godiya ga kwayar amino acid tryptophan suna taimakawa wajen kawar da rashin bacci. Kwayoyin Pine suna taimakawa wajen magance matsaloli tare da fata, gashi, yana ƙarfafa tsarin zuciya da jijiyoyin jini sakamako mai amfani akan tsarin mai juyayi da sashin ciki.
Kwayoyin Pine suna dauke da lafiyayyun bitamin B6, B12, E, PP da ma'adanai: manganese, potassium, magnesium, phosphorus, jan ƙarfe, wanda ke inganta tsarin garkuwar jiki, suna da hannu a cikin ƙwarewar jiki kuma sun mallaki kayan antioxidant. A cikin kwayar Pine ta ƙunshi kusan matsakaicin adadin zinc na 6.45 mg / 100 g na samfur, wanda ke ba da 54% na buƙatar yau da kullun. Kwayoyin Pine abinci ne masu yawan adadin kuzari, sabili da haka yakamata suyi taka tsantsan don shigar dasu cikin abincinku na yau da kullun.
3. Cuku
A cikin kayan kiwo zinc ba da yawa ba, amma wannan ba ya shafi yawancin nau'in cuku mai wuya. A cikin Yaren mutanen Holland, Swiss, Cheddar, Gouda, Roquefort noble da kuma cuku na yau da kullun na Rasha sun ƙunshi zinc a cikin adadin daga 3.5 zuwa 5 MG da 100 g. Yana rufe daga 30 zuwa 40% na ƙimar yau da kullun na ma'adinai. Mafi girman adadin zinc yana cikin Dutch, Swiss da Cheddar, mafi ƙanƙanta a cikin Rashanci da Roquefort.
Cuku yana da amfani ga jiki saboda yana saurin nutsuwa kuma yana da wani abu na musamman na bitamin da ma'adinai. Cukuwar protein tana daya daga cikin mafi sauki wajan hada dan adam amino acid dinsa kusa da na mutum. Cuku yana dauke da bitamin B1, B2, B12, A, D, C, PP, E da kuma ma'adanai phosphorus, potassium, calcium, zinc, a cikinsu akwai mafi yawan alli, mai kyau ga hakora da kasusuwa. Cuku yana inganta bacci, yana dawo da ma'aunin alli, yana inganta rigakafi da yanayin fata, gashi, ƙusa, inganta aiki, kuma yana magance damuwa.
Rashin cuku ana ɗaukarsa a matsayin abun da ke cikin kalori kuma mai yawan kitse a cikin kayan. Amma a matsakaicin allurai ana iya amfani da cuku a cikin abincin yau da kullun.
4. Gwanin burodi
Buckwheat ba bisa ƙa'ida bane a kai a kai a cikin manyan abinci ga 'yan wasa. Buckwheat yana da kyawawan abubuwa masu amfani, waɗanda ke da nasaba da abubuwan bitamin na musamman da na ma'adinai. Ya ƙunshi mafi yawan adadin abubuwan alaƙa idan aka kwatanta da sauran hatsi, gami da tutiya, wanda yake a cikin buckwheat na 2.77 mg / 100 g yana ba da 23% darajar yau da kullun.
Carbohydrates daga buckwheat ana narkewa a hankali kuma sunadarai da sauri, wanda ke sanya cikakken zaɓi na hatsi don abincin dare ko abincin rana. A cikin buckwheat baƙin ƙarfe da yawa, yana mai da shi amfani ga waɗanda ke da ƙananan haemoglobin. Buckwheat yana inganta yanayin jijiyoyin jini, yana cire ruwa mai yawa daga jiki, sakamako mai amfani akan tsarin juyayi.
Abubuwan da ke da fa'idarsa sun kasance saboda bitamin b, PP, P, E, C, ma'adanai alli, phosphorus, potassium, jan ƙarfe, boron, cobalt, iodine, iron, da zinc. Ya ƙunshi koda ba makawa ga ɗan adam mai omega-3.
Buckwheat ba shi da wata matsala, saboda ƙananan abubuwan kalori suna ba ku damar amfani da shi kowace rana, kuma jinkirin ɗakunan ajiya na dogon lokaci suna barin jin daɗin ƙoshi.
5. Almond
Duk da cewa ana ɗaukar almonds akai -akai a matsayin goro, amma asalinsa dutse ne. Almond shine tushen tsaba na tsire -tsire masu ban mamaki, kama da plum. A cikin almonds mafi yawan abin tunawa da ƙima shine ɗanɗano mai ɗaci da ƙamshi, wanda ke haifar da abubuwan da ke tattare da sinadarai masu ɗimbin yawa tare da adadin abubuwan gina jiki.
100 g na almonds kashi biyu ne na bitamin E, antioxidant mai ƙarfi, yana shafar sabunta sel. Almond yana tsarkake jini, yana taimakawa kawar da gubobi, yana da tasiri mai amfani akan kodan da hanta. Yana aiki azaman sassauƙan ciwo kuma yana sauƙaƙe raunin tsoka, saboda yana ƙunshe da magnesium dayawa. Bugu da kari, almond yana inganta bacci, yana kara dacewa da maida hankali, kuma tna iya zama da amfani ga waɗanda ke da matsaloli game da tsarin numfashi.
Almonds ya ƙunshi kusan dukkanin bitamin B3, B6, B2, B1, A, C, E da kuma ma'adanai da yawa: potassium, calcium, magnesium, phosphorus, sodium, iodine, iron, selenium, copper, sulfur, fluorine, manganese da zinc. Zinc a cikin almonds na 2.12 g a 100 g, wanda yayi daidai da 18% na buƙatar yau da kullun. Almonds, kamar kowane iri suna da adadin kuzari saboda ƙwayoyin da ke cikin abun, don haka ana ba da shawarar yin amfani da hankali a cikin abincin.
6. Oan hatsi
Hatsi “Hercules” oatmeal da hatsi suna da kyau daidai don gamsar da jiki tare da zinc da sauran ma'adanai. Oatmeal yana da tasiri mai kyau akan fata da gashi kuma yana ƙara ƙarfin garkuwar jiki. A cikin gungumen azaba yana rinjayar jinkirin carbohydrates, wanda ke gamsuwa na dogon lokaci kuma yana daidaita sukari na jini. Oatmeal yana inganta yanayin fata saboda yawan zinc - 2,68 mg / 100 g, wanda shine 22% na darajar yau da kullun.
A cikin oatmeal da hatsi ya ƙunshi amino acid masu mahimmanci, waɗanda a cikin su shugabanni suke tryptophan kuma threonine yana da mahimmanci don canza rayuwar mutum. Oats kuma ya ƙunshi fiber na abinci, wanda ake buƙata don aikin yau da kullun na ɓangaren hanji, sauƙin narkewar sunadarai, da antioxidants. Hakanan oatmeal yana da wadataccen bitamin da ma'adanai: silicon, manganese, copper, phosphorus, iron, magnesium da zinc. Ana iya cin Oatmeal a kowace rana, saboda yana da ƙananan kalori kuma mai girma don karin kumallo.
7. Qwai kaza
Daga cikin kayan dabba tare da babban abun ciki na zinc ya zama dole don alamar ƙwai - ko kuma gwaiduwa kwai. Ganin ƙananan adadin kuzari na furotin ba lallai ba ne don raba shi daga gwaiduwa. Gabaɗaya, kwai kaza ya ƙunshi furotin mai sauƙi usvojena ta hanyar abun da ke ciki na alpha-amino acid da nau'ikan bitamin da ma'adanai, gami da fatty acid omega-3. Qwai yana da amfani don adana ƙwayar tsoka, ƙarfafa ƙasusuwa, kiyaye lafiyar kwakwalwa, rage matsa lamba. Wannan babban zaɓi ne don karin kumallo da abincin dare.
A cikin gwaiduwa na ƙwai kaza shine 3.1 MG da 100 g na zinc, wanda yayi daidai da 26% na darajar yau da kullun. Hakanan a cikin kwai gaba ɗaya yana ɗauke da bitamin da ma'adanai, kamar A (kusan kullun), D, B4, B5, N, E, PP, alli, phosphorus, baƙin ƙarfe, iodine, jan ƙarfe, sulfur, chromium da sauransu a cikin adadi kaɗan. Saboda matsakaicin samfurin kalori yau da kullun, bai wuce adadin ƙwai 1-2 a rana ba.
8. wake
Furotin na wake daidai yake da nama, yana mai da shi kyakkyawan samfuri ga masu wasa da ƙarfi - masu cin ganyayyaki. Wake yana rage yawan ruwa a jiki, yana shafar tasirin GI, hanta, koda, jini da tsarin juyayi. Saboda abubuwan amino acid yana da amfani ga matsalolin bacci, rikicewar damuwa, damuwa. Abubuwan da aka sani game da kaddarorin antiarcinogenic na wake, da kuma ikonsa na tasiri da tasirin kwayar halittar jini.
A cikin wake mai yawan fiber, b bitamin, C, zinc, iron, chlorine, sulfur, phosphorus, potassium, sodium, calcium, magnesium. Ganin ƙananan ƙwayoyin kalori na kowane irin wake, ana iya amfani da shi a cikin abincin yau da kullun, musamman ga masu cin ganyayyaki. Masu cin ganyayyaki sun isa g g 500 na wake a cikin mako ɗaya a cikin miya, salati ko stew. Mafi ƙimar darajar abubuwan alamomin da aka ɗauka a matsayin jan wake.
Wake yana da amfani ba kawai a cikin abun da ke cikin tutiya ba, wanda a ciki yana da 3.21 MG a cikin 100 g, wanda ke ba da 27% na darajar yau da kullun, amma bitamin, ma'adanai da sauran abubuwan gina jiki a cikin abun.
9. Naman sa
Daga cikin abincin dabbobi masu wadataccen sinadarin zinc yana kan gaba cikin rukunin marasa cin ganyayyaki. Baya ga bitamin da ma'adanai, mafi ƙima a cikin naman sa - furotin, amino acid abun da ke kusanci da ɗan adam na halitta. Protein daga naman shanu yana cikin nutsuwa gaba daya kuma don gina tsokoki ne, kasusuwa da kayan hadewa, wanda yake da mahimmanci ga yan wasa da kuma mutanen da suke cikin aiki na zahiri.
Naman sa na dauke da sinadarin iron, magnesium, potassium, calcium, sodium, phosphorus, zinc, wadanda suke da mahimmanci don aiki ga dukkan tsarukan jikin wadanda suka hada da masu juyayi da kuma hanyoyin hanji. Vitamin B12 na musamman ne, wanda ake samu kawai a cikin abinci daga asalin dabbobi kuma rashinsa ya zama ruwan dare ga masu cin ganyayyaki. Hakanan a cikin naman sa akwai B6, PP da sauran bitamin da suka wajaba ga lafiyar ɗan adam.
100 gram na nama suna da 3.24 MG na tutiya, wanda ke ba da 27% na ƙimar yau da kullun. Energyimar ƙarfin kuzarin naman sa mai ƙanshi yana ba da damar haɗa shi cikin abincin abinci.
10. Gorfe
Shrimp yana ƙarfafa tsokoki da kasusuwa godiya ga alli, magnesium da phosphorus a cikin abun da ke ciki. Suna da kyau ga zuciya da jijiyoyin jini, tunda sun haɗa da astaxanthin antioxidant, baƙin ƙarfe, bitamin A da B12. Shrimp suna da kyau don gani, lafiyar tsarin urogenital, thyroid, fata, rigakafi, kwakwalwa da tsarin juyayi. Suna da adadi mai yawa na bitamin b, E, A, selenium, ƙarfe, phosphorus, jan ƙarfe, zinc da sodium. Shrimp suna da ƙananan kalori, suna mai da su karɓa don cin abincin.
Ba kamar sauran abincin teku ba, prawns suna da isasshen adadin tutiya don haɗawa cikin abincin mako-mako. 100 g shrimp ya ƙunshi 2.1 MG na tutiya, wanda ke rufe ƙimar 18%. Hakanan shrimp mai amfani mai amfani da mai mai omega, iodine da antioxidants.
Dubi kuma:
- Manyan abinci 10 mafi girma a cikin magnesium
- Manyan abinci guda 10 wadanda suke dauke da sinadarin iodine
- Manyan abinci 10 masu dauke da sinadarin potassium
- Manyan abinci 10 da ke cike da bitamin A