Cov khoom noj twg muaj zinc ntau tshaj?

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

Yuav kom noj qab nyob zoo thiab muaj zog, tus neeg yuav tsum muaj cov vitamins thiab minerals txaus hauv lub cev. Zinc yog ib qho ntawm cov kab tseem ceeb tshaj plaws. Ib tug neeg muaj peev xwm tsim tau cov ntxhia uas tsis tuaj yeem hloov tau nws tus kheej, tab sis nws qhov ntau yog tsis txaus. Kev noj cov tshuaj multivitamin los ntawm lub tsev muag tshuaj thiab cov khoom noj uas muaj cov microelement tsis tas yuav ua rau muaj txiaj ntsig zoo. Yog li ntawd, ib tug neeg yuav tsum tau txais zinc hauv zaub mov.

Kab siv tau zoo

Zinc cuam tshuam rau lub cev tiv thaiv kab mob, muaj cov khoom antioxidant, koom nrog hauv kev tsim cov enzymes digestive, txhim kho kev pom. Nws yog qhov tsim nyog rau kev tsim cov tshuaj hormones, ntau cov enzymes tsim nyog, thiab koom nrog hauv kev ua haujlwm ntawm lub cev. Cov microelement no txhawb nqa cov metabolism zoo, cov ntaub so ntswg rov tsim dua, hematopoiesis thiab cov ntshav. Cov tshuaj hormonal, circulatory, pob txha, kev tiv thaiv kab mob ntawm lub cev kuj xav tautau txais zinc txaus lawv xav tau.

Lub ntsiab lus no yog qhov tseem ceeb rau cov neeg mob ntshav qab zib, vim nws tsim nyog rau kev tsim cov tshuaj insulin. Cov neeg ncaws pob yuav tsum tau noj cov zaub mov uas nplua nuj zinc, vim tias cov leeg nqaij ib txwm nyob ntawm qhov muaj cov ntsiab lus no. Cov poj niam xav tau cov ntxhia no los saib lawv qhov zoo tshaj plaws. Nws txhim kho cov ntsia hlau, plaub hau thiab tawv nqaij.

Nrog kev siv cov khoom uas muaj zinc, ib tug txiv neej tuaj yeem ua kom muaj zog. Cov ntxhia no kuj cuam tshuam rau kev ua ntawm spermatozoa, uas tuaj yeem yog qhov tseem ceeb. Thiab lub cev loj hlob ntawm cov menyuam yaus yog qhov tseem ceeb rau kev loj hlob thiab kev loj hlob ntawm cov pob txha, uas tseem cuam tshuam los ntawm zinc. Nws yog ib qho tsim nyog yuav tau mus kom ze rau kev npaj cov zaub mov ntawm cov menyuam yaus lub luag haujlwm, thiab xyuas kom meej tias lawv tau txais tag nrho cov khoom tsim nyog. Ua li no, koj yuav tsum paub cov zaub mov twg muaj zinc ntau tshaj.

Dab tsi yog qhov phom sij ntawm zinc deficiency

Tsis muaj cov kab no tuaj yeem ua rau muaj kev cuam tshuam tsis zoo rau tib neeg kev noj qab haus huv. Yog tias muaj zinc ntxiv me ntsis los ntawm cov khoom noj lossis tshuaj, cov kab mob hauv qab no tuaj yeem txhim kho:

• ntshav qab zib;
• kev tiv thaiv tsis muaj zog;
• memory deterioration;
• faus;
• kev nyuaj siab;
• pom kev poob;
• kev ua haujlwm tsis zoo ntawm kev ua me nyuam;
• hair poob;
• pob khaus;
• pom kev ua xua.

Ib qho ua rau muaj kev laus thaum ntxov kuj yog qhov tsis muaj zinc. Qhov no miner altsim nyog rau kev ua haujlwm ntawm tag nrho lub cev, tshwj xeeb tshaj yog nyob rau hauv cov menyuam yaus. Nrog rau qhov tsis muaj peev xwm mus ntev, kev puas hlwb thiab lub cev rov qab tshwm sim.

Kuv tuaj yeem tau cov pob zeb no nyob qhov twg

Zinc muaj nyob rau hauv ob qho tib si tsiaj thiab nroj tsuag zaub mov. Qhov no tseem ceeb heev rau cov neeg vegan. Hmoov zoo, cov ntaub ntawv tam sim no muaj pub dawb txog cov khoom noj twg muaj zinc, yog li cov nqaij thiab nqaij nruab deg tuaj yeem hloov pauv hauv ntiaj teb cov nroj tsuag. Raw foodists yuav tsum xyuam xim rau lawv cov zaub mov.

Tus nqi zinc hauv cov khoom noj txawv txawv. Txiv hmab txiv ntoo thiab zaub feem ntau tsis nplua nuj nyob rau hauv nws. Tab sis nrog txhua lub hauv paus ntsiab lus ntawm kev noj haus, nws muaj peev xwm muab lub cev nrog ib txwm noj txhua hnub ntawm zinc, txij li cov npe ntawm cov khoom uas muaj cov kab no loj heev. Nws muaj:

• meat;
• offal;
• noog;
• seafood;
• qee zaub, txiv hmab txiv ntoo thiab txiv ntoo;

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Cov khoom noj muaj zinc ntau tshaj

Feem ntau, cov tshuaj tau sau rau qhov tsis txaus ntawm cov zaub mov. Tab sis nrog qhov tsis muaj cov kab no, koj tuaj yeem kho koj cov khoom noj. Oysters, mussels, lobsters, nqaij nyug siab thiab yaj yog cov khoom noj uas muaj zinc ntau. Ib qho me me ntawm cov oysters txaus kom ze li ob npaug ntawm koj qhov kev noj txhua hnub ntawm cov ntxhia no, uas yuav tsum tsis pub tshaj 25 mg. Yuav luag tsis poob qab ntawm tus nqi eels, mussels thiab hiav txwvzaub qhwv (kelp).

Me ntsis zinc tsawg hauv cov nqaij nyug, nqaij nyug siab thiab yaj, tab sis tseem cov ntsiab lus ntawm cov khoom tseem ceeb hauv lawv tau nce. Lawv yog cov nplua nuj nyob rau hauv qaib cov txwv thiab nqaij qaib mis, duck thiab ib co offal, xws li nqaij qaib plawv thiab siab, nqaij npuas siab, boiled nqaij nyuj.

Mushrooms, ceev (txiv laum huab xeeb, almonds, walnuts, pistachios), taub dag noob, poppy noob, tshiab thiab qhuav poov xab, noob hnav, cocoa hmoov, thiab legumes xws li lentils los yog taum yog nplua nuj nyob rau hauv cov qe yolks..

Rau noj txhua hnub

Yog hais tias nyob rau hauv lub neej zoo tib yam ib tug neeg tsis haus oysters txhua hnub, qhov no tsis txhais hais tias nws yuav tsis tau txais ib qho txiaj ntsig kab. Zinc kuj tseem muaj nyob hauv cov khoom noj uas paub ntau dua hauv cov khoom noj txhua hnub. Ib tug txaus tus nqi ntawm cov kab no muaj nyob rau hauv dej ntses, txiv roj roj, txiv lws suav, thiab qos yaj ywm. Nws muaj txhua yam beets, dos thiab qej, tev thiab xim av, nqaij qaib, nqaij luav, buckwheat thiab barley groats, peas thiab ntsuab peas, taum pauv, asparagus, radish, zaub paj, zaub paj, dub khob cij.

Ordinary dawb cabbage yog me ntsis inferior nyob rau hauv cov ntsiab lus ntawm no kab kawm rau kohlrabi cabbage. Ntsuab, uas yuav tsum muaj nyob rau ntawm lub rooj txhua hnub, kuj tuaj yeem ua rau qhov tsis muaj zinc. Horseradish, parsley tuaj yeem khaws nws hauv qhov ntau. Cov khoom no muaj nyob rau hauv lettuce, dill, basil, cilantro, arugula, spinach thiab celery.

Muajkab txawv zinc lwm tus neeg

Cov neeg nyiam ntawm ntau yam kev sib xyaw ua ke tuaj yeem sim cov nqaij yaj, germinated nplej nplej, qhiav hauv paus, honeysuckle, ntoo thuv ceev. Thiab ib qho txawv txawv kiag li ntawm zinc yog ib qho infusion ntawm birch buds thiab nplooj. Cov dej haus no muaj ntau heev.

Tsis ntev los no cov taum curd taum nyiam kuj muaj zinc. Rhubarb cag thiab tarragon yuav coj mus rau hauv lub cev 3% ntawm txhua hnub xav tau ntawm cov ntxhia no. Txiv maj phaub yog kaum npaug ntawm lawv ntau dua li txiv tsawb, tab sis txawm tias lawv tsuas yog ib feem me me ntawm qhov yuav tsum tau ua txhua hnub. Tab sis ib qho puv tes ntawm cov txiv hmab txiv ntoo qhuav yuav muab rau lub cev yuav luag 70% ntawm qhov xav tau txhua hnub ntawm cov kab no.

xov xwm zoo rau cov neeg nyiam qab zib

Citrus txiv hmab txiv ntoo (txiv qaub, txiv kab ntxwv, txiv kab ntxwv), txiv apples, pears, melon, figs, plums, txiv duaj, nrog rau raspberries, blueberries, gooseberries, blackcurrants, cherries, vaj strawberries thiab hnub muaj tsawg ntawm cov kab mob no. tshaj li ntawm cov khoom tsiaj, tab sis tseem nws cov nyiaj txaus los ua kom tiav cov kev xav tau txhua hnub.

Zinc muaj nyob rau hauv cov khoom noj uas tau muab cais ua cov khoom qab zib. Zib ntab muaj cov ntsiab lus no rau kev zoo siab ntawm cov hniav qab zib, nws kuj muaj nyob rau hauv chocolate, nrog rau cov khoom qab zib. Ib qho bar zoo tib yam ntawm cov qhob noom xim kasfes tsaus yuav npog ntau tshaj li ib nrab ntawm cov khoom siv niaj hnub no rau cov neeg laus. Ib me ntsis zinc muaj nyob rau hauv txhua tus neeg nyiam ice cream thiab yogurt.

Txoj kev sib xyaw ua ke

Zinc yog nqus los ntawm peb lub cev hauv nyiascov hnyuv, ntxiv rau, los ntawm cov nyiaj tau txais, txog ib feem peb mus rau qhov txiaj ntsig ntawm tus neeg. Rau kev nqus tau zoo tshaj plaws, nws xav tau kev pab ntawm ntau cov amino acids thiab cov vitamins (tsuas yog cov vitamins A thiab B6), nrog rau citrates. Rau kev sib raug zoo, tooj liab thiab hlau yuav tsum muaj nyob hauv lub cev. Cov khoom uas muaj cov protein ntau kuj pab txhawb kev nqus ntawm zinc. Txoj haujlwm no tuaj yeem ua tau los ntawm cov txiv ntoo thiab taum pauv.

Tab sis tsis yog tag nrho cov zinc, uas tuaj nrog zaub mov, yog absorbed zoo. Cawv, caffeine, ntsev thiab suab thaj tshem tawm ntawm lub cev. Thiab mis nyuj cuam tshuam nrog nws digestion. Kev siv cov tshuaj diuretics los yog tshuaj ntsuab infusions tshem tawm zinc ntawm ib qho par nrog cawv. Cov hnub nyoog cuam tshuam txog kev hloov pauv hauv lub cev kuj ua rau nws tsis haum, yog li cov neeg laus feem ntau pom qhov tsis txaus ntawm cov khoom no.

Tab sis qhov ntau tshaj ntawm zinc kuj yuav tsis coj ib yam dab tsi zoo rau tib neeg noj qab haus huv. Yog tias cov koob tshuaj txhua hnub dhau lawm, koj tuaj yeem raug tshuaj lom. Txawm hais tias kev tsis haum tshuaj thiab cov cim qhia ntawm kev qaug cawv ntawm lub cev feem ntau tshwm sim nrog kev noj zaub mov ntau dhau lossis kev npaj ntau cov vitamin.

Cov pob zeb no tsis yog cov qhua tsis tshua muaj nyob rau ntawm peb lub rooj. Nrog rau kev noj zaub mov kom zoo, cov zinc hauv cov khoom noj muaj txaus los muab lub cev nrog cov khoom tsim nyog txhua hnub. Noj qab nyob zoo, zam tus cwj pwm phem thiab ua haujlwm yuav ua rau koj noj qab nyob zoo rau xyoo tom ntej.