Khoom noj muaj zinc. noj zinc txhua hnub. Tus nqi ntawm zinc hauv tib neeg lub cev

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Zinc belongs rau pab pawg ntawm cov kab mob tsim nyog rau kev ua haujlwm ntawm lub cev. Cov txiaj ntsig ntawm zinc tsis muaj peev xwm tuaj yeem tshwm sim nws tus kheej hauv daim ntawv ntawm kev txo qis kev tiv thaiv, qaug zog, deterioration ntawm daim tawv nqaij thiab plaub hau. Thaum npaj cov zaub mov noj qab haus huv, nws tsim nyog suav nrog cov khoom noj uas muaj zinc. Qhov no yuav txhim kho kev noj qab haus huv, plaub hau, rau tes thiab lub ntsej muag, kev noj qab haus huv thiab kev nco.

Lub luag haujlwm ntawm zinc hauv lub cev

Zinc yog cov ntxhia hauv cov pab pawg ntawm cov kab ke. Qhov no txhais tau hais tias me ntsis ntawm nws tshwm sim hauv lub cev, thiab qhov kev thov rau nws tsis pub tshaj 100 mg ib hnub twg. Nws yog ib qho tsim nyog rau kev ua cov txheej txheem metabolic tseem ceeb rau lub neej. Ua tsaug rau nws, lub paj hlwb, paj hlwb thiab feem ntau cov kabmob hauv tib neeg lub cev ua haujlwm zoo. Koom nrog hauv kev sib txuas ntawm cov protein, hauv cov txheej txheem ntawm DNA thiab nucleic synthesisacids.

Tus nqi ntawm zinc hauv tib neeg lub cev:

• cuam tshuam kev loj hlob ntawm lub cev;
• ua rau lub cev ua haujlwm ntawm prostate, pancreas, thymus, thyroid caj pas;
• koom nrog tsim cov qe ntshav liab thiab tswj lub cev tiv thaiv kab mob;
• ua rau lub hlwb ua haujlwm raug;
• kho qhov txhab thiab kub hnyiab, siv los kho pob txuv, psoriasis lossis eczema;
• zoo cuam tshuam rau kev muaj menyuam ntawm cov poj niam thiab txiv neej;
• muaj cov tshuaj tiv thaiv kab mob, tshem tawm cov dawb radicals ntau dhau;
• cuam tshuam qhov kev nkag siab ntawm tsw thiab saj;
• xav tau kom muaj qhov tsim nyog ntawm cov vitamin A, cuam tshuam rau cov txheej txheem ntawm kev pom.

Zinc kuj yog ib qho kev zoo nkauj tiag tiag. Cov txiaj ntsig zoo ntawm daim tawv nqaij. Ua ntej tshaj plaws, nws yuav pab tshem tawm pob txuv, pob txuv, txwv seborrhea ntau dhau. Pab tiv thaiv hlwb los ntawm oxidative kev nyuaj siab, uas accelerates cov txheej txheem aging. Txhim kho cov plaub hau tsis muaj zog thiab cov rau tes, thiab tseem txhawb nqa lawv txoj kev loj hlob. Nyob rau hauv daim ntawv ntawm oxide, nws muaj ib tug zoo ntxim rau cov ntaub so ntswg regeneration thiab cov txheej txheem ntawm lub qhov txhab kho, thiab nyob rau tib lub sij hawm relieves khaus. Feem ntau cov kab no yog ib feem, piv txwv li, cov tshuaj tiv thaiv rau menyuam mos.

Khoom

Zinc yog ib feem tseem ceeb ntawm ntau dua 70 enzymes koom nrog hauv cov txheej txheem tsis tu ncua ntawm lub cev. Yog li ntawd, nws tsim nyog noj cov zaub mov zoo nrog zinc, vim tib neeg lub cev tsis tuaj yeem tsim qhov no ntawm nws tus kheej.kab keeb. Cov Nyiaj Pab Txhua Hnub Pom Zoo rau Zinc yog:

• rau cov menyuam mos thiab cov menyuam mos - 5mg;
• rau cov menyuam yaus hnub nyoog qis dua 10 - 10 mg;
• rau txiv neej - 16 mg;
• rau poj niam - 13 mg.

Zinc yuav tsum tau nce thaum cev xeeb tub thiab lactation ntawm 16mg thiab 21mg. Tsis tas li ntawd, cov neeg haus cawv thiab cov neeg uas haus caffeine ntau dhau yog cuam tshuam los ntawm zinc deficiency hauv lub cev.

Cov khoom no yog nkag rau lub cev feem ntau los ntawm txoj hnyuv nrog rau zaub mov. Absorbed los ntawm lub plab zom mov los ntawm 20-40 feem pua ntawm cov theem ntawm duodenum thiab nyob rau lwm qhov ntawm txoj hnyuv.

Zinc deficiency. Risk Factors

Zinc deficiency tuaj yeem cuam tshuam rau cov tib neeg uas nws cov kev noj haus txawv ntawm cov qauv paub zoo ntawm kev noj qab haus huv. Kev noj zaub mov tsawg tsawg uas yog lub hauv paus ntawm cov khoom no, kev noj zaub mov ntau, hlau, qab zib thiab cawv ua rau tsis muaj cov ntxhia hauv cov khoom no.

Cov tib neeg tshwj xeeb tshaj plaws rau zinc deficiency suav nrog:

• neeg txom nyem los ntawm malabsorption;
• neeg mob raum thiab mob siab;
• neeg haus cawv;
• kis las;
• cov neeg noj zaub mov nruj nruj;
• poj niam siv tshuaj tiv thaiv hormonal.

Zinc npaj

Yog tias cov khoom noj zinc hauv cov khoom noj tsawg dhau,zinc ntxiv tuaj yeem suav nrog hauv cov ntawv qhia zaub mov txhua hnub, tshwj xeeb tshaj yog tias kev noj zaub mov rau qee yam (piv txwv li, kev noj qab haus huv) tsis suav nrog cov khoom noj uas muaj zinc. Qhov no kuj siv tau rau cov neeg tsis noj nqaij, uas tsis noj cov khoom tsiaj, thiab nws yog los ntawm lawv tias zinc yog absorbed zoo dua los ntawm cov nroj tsuag.

Yog tias muaj zinc tsis txaus, cov ntsiav tshuaj zinc kuj raug pom zoo. Lawv muab cov koob tshuaj txhua hnub, tsim nyog ntawm cov khoom no. Cov tshuaj ntxiv tau pom zoo tshwj xeeb rau cov khub niam txiv uas npaj yuav xeeb tub, vim tias lawv cov ntsiab lus zinc ua rau kom muaj kev vam meej.

Qhov tshwm sim ntawm zinc deficiency

Zinc deficiency tuaj yeem ua rau muaj qhov tshwm sim loj xws li:

• txo qis kev tiv thaiv;
• tsis qab los;
• stunting;
• alopecia;
• ua kom cov plaub hau tsis muaj zog;
• daim tawv nqaij hloov pauv, suav nrog dandruff;
• txo qis hauv fertility, txo libido;
• deterioration ntawm kev txawj ntse ua haujlwm, tsis muaj ntxhiab tsw thiab saj;
• secondary hypothyroidism.

Muab qhov tseeb tias zinc yog lub luag haujlwm rau ntau lub luag haujlwm tseem ceeb hauv lub cev, qhov tsis muaj lossis qib qis ntawm cov khoom no ua rau cuam tshuam ntau cov txheej txheem metabolic.

Zinc deficiency hauv lub cev feem ntau cuam tshuam nrog ntau tshaj ntawm tooj liab, thiab qhov no yog qhov tshwj xeeb tshaj yog tsim kev puas tsuaj rau cov neeg laus. Qhov kev vam khom tam sim no tau raug tshawb xyuas los ntawm cov kws tshawb fawb, uas suav tias yog qhov ua rau muaj txiaj ntsig, tshwj xeeb, rau kev txhim kho Alzheimer's kab mob. Kuj tseem muaj cov lus ceeb toom tias nws qhov tshwm sim hauv cov poj niam cev xeeb tub tuaj yeemua rau kev tsim ntawm daim di ncauj cleft thiab palate nyob rau hauv ib tug me nyuam. Yog li ntawd, nws yog ib qho tseem ceeb tshwj xeeb uas yuav tsum muaj cov khoom noj uas muaj zinc hauv koj cov khoom noj txhua hnub.

Ntaus

Ntev ntev ntawm zinc ntau tuaj yeem ua rau lub cev tsis muaj zog, uas yog tshwm sim los ntawm teeb meem nrog rau lub plab zom mov. Cov zinc ntau dhau ua rau xeev siab thiab ntuav, nrog rau raws plab tsis tu ncua. Cov tshuaj ntxiv tuaj yeem cuam tshuam nrog kev nqus ntawm tooj liab thiab hlau hauv lub cev. Yog tias koj xav tias qhov tsis txaus lossis ntau dhau ntawm zinc hauv lub cev, koj yuav tsum sab laj nrog kws kho mob, vim tias qhov tsis zoo ntawm cov zinc hauv lub cev mus ntev tuaj yeem ua rau muaj teeb meem loj. Piv txwv li, kev siv cov tshuaj tiv thaiv kev yug menyuam thiab kev haus cawv tuaj yeem cuam tshuam qhov kev txo qis hauv nws cov concentration.

Zinc deficiency nyob rau hauv ib tug sib npaug, noj qab haus huv yog tsawg heev, yog li ntawd, ua ntej noj cov kev npaj nrog rau cov kab mob no, koj yuav tsum xub tham ib tug kws tshwj xeeb.

Khoom noj muaj zinc

Kev noj qab haus huv thiab sib txawv yuav tsum them rau qhov kev thov rau txhua yam khoom noj, suav nrog zinc. Cov ntsiab lus ntawm zinc hauv cov khoom yog nyob ntawm nws cov nyiaj hauv av. Kev siv cov phosphate thiab calcium chiv txwv tsis pub noj cov khoom no. Nws tsim nyog paub tib lub sijhawm uas muaj ntau yam cuam tshuam rau kev ua haujlwm ntawm zinc nqus los ntawm txoj hnyuv. Tsiaj qhov chaw ntawm cov kab no yog cov cim los ntawm kev zom zaub mov zoo dua. Zinc bioavailability raug cuam tshuam los ntawm fiber ntau, tooj liab, hlau, lossis calcium hauv kev noj haus.

Cov khoom noj uas muaj zinc feem ntau yog: plhaub (xws li oysters), qhob cij tsaus, taub dag, txiv ntseej, qe, cheese, nqaij (tshwj xeeb liab) thiab daim siab, nrog rau cov nplej thiab legumes. Ib qho tsis zoo ntawm zinc yog txiv hmab txiv ntoo, ob qho tib si tshiab thiab qhuav. Cov ntsiab lus zinc hauv lawv feem ntau tsis tshaj 0.5 mg rau 100 g ntawm cov khoom.

Zinc khoom noj

Hauv qab no yog cov npe khoom noj uas koj yuav pom zinc (kwv yees tus nqi ntawm 100g ntawm cov khoom).

Cereal khoom:

• nplej bran - 9 mg;
• rye bran - 8 mg;
• wholemeal rye bread - 3 mg;
• buckwheat - 3 mg;
• millet - 3 mg;
• barley groats - 3 mg;
• oat bran - 3mg;
• rice white - 2 mg.

Xav seb ntau npaum li cas zinc muaj nyob hauv cov noob thiab txiv ntoo:

• noob taub dag - 8 mg;
• cashew nuts - 6 mg;
• flaxseed - 4mg;
• almonds - 3mg;
• walnuts - 3mg;
• sesame - 3 mg;
• sunflower noob - 3mg;
• hazelnuts - 2 mg.

zaub thiab tshuaj ntsuab:

• taum dawb - 4 mg;
• yellow peas - 4 mg;
• celery paus zaub ntsuab - 3 mg;
• taum - 2mg;
• Brussels sprouts - 1mg;
• taum liab - 1 mg;
• zaub ntsuab - 2 mg;
• qej - 1mg;
• parsley - 1mg;
• leeks - 1 mg.

Ntses thiab nqaij nruab deg:

• raw oysters - 70mg;
• lobster - 3mg;
• crab - 3mg;
• sprat - 3 mg;
• squid - 2 mg;
• mussels - 2 mg;
• octopus - 2mg;
• shrimp - 1mg;
• salmon, fillet - 1 mg;
• burbot - 1 mg;
• Scallops - 1mg;
• trout, fillet - 1 mg;
• zander, fillet - 1 mg;
• herring - 1 mg.

Qhia seb muaj zinc ntau npaum li cas hauv nqaij nyug, nqaij nyug, nqaij qaib thiab offal:

• veal siab - 9 mg;
• nqaij qaib siab - 7 mg;
• nqaij npuas siab - 5 mg;
• nqaij qaib - 4 mg;
• nqaij nyuj - 4 mg;
• nqaij npuas - 3mg;
• nqaij nyuj - 3 mg;
• nqaij qaib plab - 3 mg;
• qaib thigh/drumstick - 2mg;
• qaib ntxhw / ncej puab - 2mg;
• qaib ntxhw daim siab - 2mg;
• nqaij qaib los yog qaib ntxhw mis - 1 mg.

Kab mis:

• cheese, e.g. Gouda, Swiss cheese - 4mg;
• camembert - 3mg;
• parmesan - 3mg;
• Pecorino-Romano cheese - 3 mg.

Lwm yam:

• cocoa hmoov - 7 mg;
• iab thiab mis nyuj chocolate - 2 mg;
• txiv lws suav - 1 mg.

Nqaij nyuj pancakes yuav txaus siab los ntawm cov neeg nyiam ntawm cov khoom no thiab cov tais diav raws li nws. Cov zaub mov no tsis tsuas yog qab, tab sis kuj heevpab tau, vim lub siab muaj ntau yam muaj txiaj ntsig.

Raws li cov kws kho mob pom zoo, nws yuav tsum tau noj los ntawm txhua tus, tshwj xeeb tshaj yog cov neeg uas muaj hemoglobin tsawg. Tsis tas li ntawd, nqaij nyuj daim siab muaj ntau cov ntsiab lus tseem ceeb, tshwj xeeb tshaj yog zinc, heparin, folic acid.

Recipe rau daim siab fritter

Cia peb saib yuav ua li cas nqaij nyuj daim siab pancakes nrog carrots.

Cov khoom xyaw:

• nqaij nyuj - 400 g;
• dos - 1 pc.;
• qaub cream - 3 tbsp. diav;
• ntsev - mus saj;
• carrot - 1 daim,
• qe - 1 pc.;
• hmoov tsis yog iav puv;
• av dub kua txob los yog lwm yam txuj lom kom saj;
• roj rau kib.

Kev Npaj: daim siab yuav tsum tau ntxuav, txiav rau hauv pieces thiab dhau los ntawm ib tug nqaij grinder, los yog scroll nyob rau hauv ib tug blender. Chop lub dos thiab ntxiv rau cov nqaij minced. Finely grate lub carrots, maj mam stew nyob rau hauv ib lub lauj kaub thiab muab tso rau hauv daim siab loj. Tom qab ntawd ntxiv qe, ntsev, kua txob, qaub cream, hmoov thiab sib tov. Tshav roj nyob rau hauv ib lub lauj kaub frying. Lub siab loj yog muab tso rau hauv boiling roj nrog ib tug diav, ua pancakes. Nws yog ib qho tsim nyog los kib lawv tshaj qhov nruab nrab kub ntawm ob sab rau 5 feeb.

daim siab pancakes tuaj yeem noj nrog cov kua ntses lossis garnish. Qee lub sij hawm lawv tau stewed hauv gravy tom qab kib, uas ua rau lub tais txawm tastier.