Zinc

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Zinc micromineral yog qhov xav tau nyob rau hauv cov zaub mov noj txhua hnub, tab sis tsuas yog tsawg tsawg xwb (50 milligrams lossis tsawg dua).

Kev ua haujlwm ntawm zinc

- Kev tswj kav ntawm kev ua haujlwm caj ces. Zinc yog qhov tseem ceeb kev tswj ntawm ntau caj ces. Cov qog ua haujlwm ntawm lub cev muaj qhov tshwj xeeb tshaj plaws hu ua lub qws, thiab kwv yees li ntawm 100,000 lub noob nyob hauv lub nucleus. Cov noob no muab cov lus qhia rau lub hlwb thiab lawv yuav tsum txiav txim siab cov lus qhia twg los nyeem. Zinc yog qhov tseem ceeb rau kev nyeem cov lus qhia caj ces thiab thaum tsis muaj zinc txaus noj, cov lus qhia tuaj yeem piav tsis meej.

- Txhawb nqa qhov sib npaug ntawm cov ntshav qab zib thiab cov metabolism hauv kev noj haus. Cov tshuaj insulin, yam tshuaj tsim los ntawm cov txiav ua kua, xav kom txav cov piam thaj ntawm cov ntshav mus rau cov ntshav. Cov lus teb ntawm cov cell rau insulin yog hu ua cov tshuaj insulin. Thaum tsis tau khoom noj txaus tus nqi ntawm zinc, insulin teb poob qis thiab nws nyuaj rau tswj ntshav qab zib.

- Kev ntsuas kev zom zaub mov - qib uas lub cev tsim thiab siv hluav taws xob - kuj yog nyob ntawm zinc los tswj nws. Thaum zinc tsis txaus hauv cov zaub mov, tus nqi metabolic tsawg dua, nrog rau kev tsim khoom hauv keeb kwm ntawm cov thyroid caj pas.

- Tswj qhov tsis hnov tsw hnov tsw thiab hnov qab. Density yog cov protein me me uas cuam tshuam ncaj qha rau lub siab saj. Zinc xav tau yuav tsum tau khi rau cov protein no kom qhov nov ntawm nqaij tawv tuaj yeem ua haujlwm zoo.

- Tswj kev ua haujlwm tiv thaiv kab mob - Ntau hom kabmob tiv thaiv kabmob uas nyob ntawm zinc rau kev ua haujlwm zoo tshaj plaws.

Zinc tsis muaj peev xwm

Vim tias muaj qhov sib txuas nruab nrab ntawm zinc thiab qhov kev nkag siab ntawm saj thiab hnov ntxhiab tsw, qhov tsis hnov tsw uas hnov tsw yog ib qho tsos mob uas nquag pom ntawm zinc deficiency. Kev ntxhov siab, tsis qab los, tsis qab los ntawm tus menyuam yaus, thiab tus mob khaub thuas thiab kis tus kab mob kuj tseem tuaj yeem yog cov tsos mob ua xeb rau kev noj haus.

Cov pab pawg muaj feem rau zinc tsis txaus

Puv vegans thiab vegetarians - nqaij thiab ntses yog cov tau txais txiaj ntsig tshaj plaws qhov chaw ntawm zinc rau lub cevCov. Cog cov zaub mov, nyeg, muaj cov zinc, tab sis hauv cov khoom me me, uas nyuaj rau kev zom zom. Lawv yuav tsum tau txais los ntawm kev noj tshuaj pab.

Cov poj niam cev xeeb tub thiab cov niam tu - feem ntau ntawm cov as-ham uas cov poj niam cev xeeb tub mus ncaj qha rau tus me nyuam hauv plab, uas nyob rau qee lub sijhawm tuaj yeem ua rau lub cev tsis muaj peev xwm. Yog li ntawd, lawv yuav tsum tau noj ntau dua.

Cawv - ntau zaus lawv tsis tau noj mov kom tsim nyog, uas yog ib qho laj thawj rau kev ua kom tsis zoo zincCov. Lwm qhov laj thawj yog cov dej cawv ntau - nws ntxuav lub mentsis ntawm zinc, uas khaws cia rau hauv lub siab.

Cov neeg muaj hnub nyoog tshaj 50 xyoo - lub cev lub cev qhov peev xwm tau txais zinc ntawm cov zaub mov tsawg dua nrog lub hnub nyoog.

Cov tib neeg uas noj cov zaub mov uas muaj cov tshuaj fiber ntau - tshwj xeeb, tshwj xeeb tshaj yog cov uas pom hauv cov khoom muaj nplej, muaj peev xwm kaw tau hauv zinc. Hauv txoj kev no lawv tsis pub nws los ntawm lub cev.

Zinc noj ntau heev

Nws yog xim hlau, qhov iab nyob ntawm qhov ncauj yuav qhia tau tias yog lom los ntawm ntev li ntawm zinc nojCov. Kev mob plab hnyuv tseem ua rau mob plab, xeev siab, ntuav, mob plab, raws plab.

Kev Tshawb Fawb Kev Kawm Hauv Tebchaws ntawm Tebchaws Meskas tau teeb tsa qhov txwv rau sab saud kev noj mov ntawm zinc ntawm 40 milligrams ib hnub rau cov neeg uas muaj hnub nyoog 19 xyoos thiab laus dua.

Sib cuag nrog dej ntawm qee qhov cov khoom noj uas muaj cov ntsiab lus siab dua zinc, uas yog nyob rau hauv dej-soluble daim ntawv, ua rau poob siab ntawm cov ntxhia no.

Kev muab cov zinc hauv lub cev tuaj yeem txo los ntawm kev noj cov tshuaj no: thiazide diuretics xws li Diuril lossis Enduron; ACE inhibitors xws li Capozide thiab Lotensin; cov tshuaj tua kab mob xws li penicillinamine lossis tetracycline; ranitidine thiab tshuaj noj hauv qhov ncauj (tshuaj txwv kom txhob muaj me nyuam).

Cov khoom ntawm zinc

Zinc yuav yog tus coj nyob rau hauv kev tiv thaiv thiab / lossis kev kho mob ntawm cov kab mob nram qab no: mob ntxau, quav dej cawv, Alzheimer tus kab mob, mob ntshav qab zib, mob dopatitis, mob ncauj tsev menyuam, mob Crohn, mob ntshav qab zib, qaug dab peg, mob basal, herpes, AIDS, txiv neej ntxiv lawm, mob plab hnyuv, ua npaws, osteoarthritis, psoriasis, mob caj dab, thiab lwm yam.

Tus txiv neej lub cev muaj xav tau zinc los tsim cov txiv neej cov tshuaj hormones tseem ceeb (nrog rau testosterone). Txhawm rau kom txiv neej lub cev muaj zog, nws raug nquahu kom noj tshuaj zinc tsawg kawg 6 lub lis piam ua ntej sim xeeb tub. Zinc yog ib qho tseem ceeb rau kev kho mob prostate thiab kev tiv thaiv cov teeb meem mob txeeb zig.

Zinc yog qhov tseem ceeb heev rau kev noj qab haus huv ntawm daim tawv nqaij thiab plaub hau. Yog tsis muaj zinc, qhov txhab kho yuav zoo nkauj yuav luag thiab ntev heev. Ntawm qhov tod tes, cov neeg uas coj cov niaj hnub ua raws li cov zinc muaj lub cim xeeb zoo dua li lwm tus.

Qhov chaw ntawm zinc

Khoom Noj quav tshuaj muaj zinc yog nthuav tawm hauv daim ntawv chelated, qhov twg zinc khi rau lwm molecule. Chelated additives feem ntau poob rau hauv ob pawg. Thawj qeb yog cov organic acids, uas suav nrog picolinic acid, orotic acid, citric acid thiab gluconic acid. Hom ob yog cov amino acids, uas muaj methionine, monomethionine thiab lwm yam. kua qaub.

Noj cov zaub mov muaj zinc yog tseem muaj nyob rau hauv inorganic thiab muaj nyob hauv daim ntawv ntawm zinc sulfate lossis zinc oxide.

Nqaij nyuj nplooj siab, nceb thiab spinach yog qhov chaw zoo heev ntawm zincCov. Cov khoom muaj txiaj ntsig zoo yog: cov zaub hauv hiav txwv, zaub basil, thyme, noob taub dag, nqaij nyuj, nqaij yaj, nqaij ntses, nqaij mos, nqaij ntses, nqaij ntses, kua txiv kab ntxwv, zaub cob pob, taum paj, kua mis nyeem, noob hnav, mustard thiab lwm yam.

Ntawm no yog ib co lus qhia ntxiv me ntsis txog qhov zoo tshaj plaws ntawm zinc:

Qee cov kev tshawb fawb txuas kev noj cov khoom noj muaj zinc-nplua nuj los ntawm kev txo qhov mob hnyav thiab sijhawm ntawm mob khaub thuas, txhim kho cov thyroid muaj nuj nqi, ntau cov ntshav txhaws, thiab tseem muaj kev pheej hmoo qis ntawm macular degeneration.

Ib txoj kev tshawb nrhiav luam tawm hauv Phau Ntawv Xov Xwm Kev Lag Luam Tshuaj Lom Biology tau pom tias zinc tuaj yeem ua lub luag haujlwm tseem ceeb heev los tswj lub plawv dhia. Tib neeg lub cev xav tau 8 mg zinc rau cov poj niam laus thiab 11 mg rau txiv neej. Nov yog qee cov zaub mov uas tuaj yeem muab koj lub cev qhov yuav tsum tau ntawm zinc.

Oysters

Lub taub hau hauv cov nruab nrab muaj li 5, 3 mg ntawm zinc. Tsis tas li ntawd, kab noj mov yog cov nplua nuj nyob hauv cov protein, cov calories tsawg, nws muaj cov vitamins thiab cov zaub mov ntau yam xws li vitamin C, vitamin B12, hlau, selenium. Tsis muaj teeb meem li cas koj pab lawv, oysters yog qab thiab yog cov phooj ywg ntawm kev noj qab nyob zoo tiv thaiv kab mob. Nws tseem yog rumored tias muaj cov txiaj ntsig aphrodisiac ua noj.

Nkaum thiab cw

Lawv yog cov zoo heev qhov chaw ntawm zincCov. 100 g ntawm crab nqaij muaj txog 6.5 mg ntawm zinc, thaum 100 g ntawm lobster nqaij muaj txog 3.4 mg ntawm zinc. Ib co ntses - salmon lossis sardines - kuj muab zinc rau lub cev, tab sis nyob rau hauv tus nqi tsawg. Cov nqaij nruab deg suav nrog hauv cov zaub mov muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub siab. Noj ntau dua cov nqaij ci thiab nqaij ci nqaj.

Qee hom nqaij

Nqaij nyuj, nqaij npuas thiab nqaij qaib muaj protein thiab zinc. Txhawm rau kom muaj txiaj ntsig zoo ntawm cov khoom noj muaj txiaj ntsig, xaiv cov roj xwb tsis muaj roj, tsis muaj roj. Noj nqaij ci, nqaij qaib ua mov thiab nqaij npuas ua mov noj. 100 g ntawm nqaij qaib txhais tau tias kwv yees li 6% ntawm kev noj txhua hnub ntawm zinc uas koj xav tau. Thiab txij li thaum peb tab tom tham txog nqaij qaib, zoo, qe kuj muaj zinc. Ib lub qe loj muaj li 0.6 mg ntawm zinc. Tsis txhob muab omelets nrog zaub, ntxhai qe, frittata.

Chickpeas, lentils, taum

Cov khoom noj muaj xws li qaib tso, lentils thiab taum muaj zinc, tab sis muaj lwm yam txiaj ntsig kev noj qab haus huv. 4 diav ntawm chickpeas txhais tau tias 0, 6 mg ntawm zinc, tib tus nqi yog siv rau lentils. Taum yog cov khoom noj uas muaj fiber ntau, protein, tab sis kuj muaj zinc, thiab muaj roj tsawg. 4 diav taum yog qhov sib npaug ntawm 0, 5 mg ntawm zinc. Koj tuaj yeem sim ua txhua yam ntawm taum salads, chickpea salads, taum kua zaub, kua zaub lentil ntxiv rau cov khoom siv no, tshwj xeeb tshaj yog txij thaum lub sijhawm dhau los lawv tau txais txiaj ntsig zoo.

Zaub

Cov zaub ntsuab muaj nplooj - spinach, zaub cob pob, zaub qhwv thiab tsis tsuas muaj cov vitamins thiab cov zaub mov, suav nrog zinc. Yog tias koj suav nrog cov khoom noj no hauv koj cov khoom noj txhua hnub, yog li, koj tseem yuav tau txais txiaj ntsig los ntawm kev tsim nyog cov zinc. Sim cov risotto nrog nceb, zaub ci, zaub hau zaub, ci zaub.

Walnuts thiab noob

Lawv tseem yog qhov zoo tshaj plaws ntawm zinc. Ntxiv rau qhov quinoa salad lossis beet zaub xam lav txog 35 g ntawm noob taub dag rau 2, 2 g ntawm zinc. Koj tuaj yeem sim txiav tes ntawm cov txiv ntoo xws li walnuts lossis hazelnuts los pab nrog cov yogurt tsis muaj roj. Tsis tau sim chia noob tsis tau? Ib diav ntawm chia noob txhais tau tias 0, 5 mg ntawm zinc.

Chocolate dub

Dab tsi ua qab zib! Lub darker lub chocolate … zoo dua! Cov hom qhob noom xim kasfes nrog 60 lossis 69% cocoa muaj txog 0.8 mg zinc / 35 g, thaum hom muaj 70-85% cocoa muaj txog 0.8 mg zinc / 35 g. Txawm hais tias chocolate dub yuav tuaj yeem sau npe ua ib qho kev nyiam thaum nws los txog rau lo lus rau qhov chaw ntawm zincTxawm li cas los xij, peb yuav tsum ceev faj peb siv ntau npaum li cas. Tab sis koj twb paub tias koj tuaj yeem ntxiv nws rau koj nyiam chocolate cream, glued biscuits, chocolate chocolate, hom ncuav biscuit thiab ntau dua.

Tag nrho nplej

Nws muaj ntau cov txiaj ntsig kev noj qab haus huv. Lawv muaj fiber ntau, vitamins, minerals thiab koj kwv yees nws, zinc. Tag nrho cov hmoov nplej muab kev txhawb nqa zoo ntawm zinc. Cov noob qoob tag nrho thiab cov nplej xim av yog qhov tseem ceeb ntawm zinc, thiab ib qho hlais ntawm cov qhob cij nplej muaj 0.5 mg ntawm magnesium. Sim nplej nrog nqaij npuas lossis mov nrog nqaij nyuj - nqaij thiab zoo.

Cov mis thiab cov khoom siv mis

Ntxiv rau qhov ua qhov tseem ceeb ntawm cov calcium, mis nyuj thiab cov khoom noj mis nyuj tseem muaj cov zinc. Ib khob mis nyuj skimmed muaj 1 mg ntawm zinc, thaum ib khob yog skimmed yogurt muaj 2.2 mg. Sim cov kua mis nyeem qaub nrog oatmeal thiab txiv hmab txiv ntoo tshiab.