Cov Khoom Noj Muaj Zinc

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

Zinc yog ib qho tseem ceeb uas yog ib qho ntawm cov khoom siv tseem ceeb hauv lub cev. Nws yog qhov tsim nyog rau kev ua haujlwm li qub ntawm txhua lub cell hauv tib neeg lub cev.

Nquag hauv tib neeg lub cev yuav tsum yog muaj ob rau peb gram ntawm zincCov. Zinc yog ib feem ntawm cov enzymes uas muab cov haujlwm tseem ceeb tshaj plaws xws li kev loj hlob, metabolism, protein synthesis, ua kom lub cev tiv thaiv kab mob, tswj kev nco, lub zeem muag zoo, tswj kev saj thiab hnov ntxhiab, ua haujlwm li qub ntawm kev yug me nyuam.

Dab tsi yog cov khoom siv ntawm zinc?

Nplej nyom thiab hom kab mob nplej, nrog rau paj noob hlis thiab lub taub dag, nceb thiab kab noj muaj li 130 milligrams ntawm zinc rau ib kg ntawm cov khoom.

Nqaij npuas, nqaij qaib, nqaij nyuj thiab nqaij nyug muaj txog li 140 milligrams ntawm qhov hnyav ntawm cov khoom. Cov ntses ntses thiab nqaij nyuj daim siab muaj txog li 85 milligrams, thiab cov qhob cij wholemeal, cov nqaij luav, qe qe thiab txiv ntoo muaj txog li 50 milligrams.

Brewer cov poov xab, dos, qij, cov kaus poom nqaij thiab ntses muaj li 20 milligrams ntawm zinc ntawm ib kg ntawm cov khoom, thiab cov qhob cij dawb, txiv hmab txiv ntoo thiab zaub, cov ntses hiav txwv thiab mis muaj txog li 8 milligrams ntawm zinc.

Zinc yog cov ntxhia pob zeb tseem ceeb uas pab ua kom lub cev muaj zog tiv thaiv kab mob, tswj hwm qib vitamin A, tswj kev mob metabolism, kho qhov txhab, kho khaub thuas thiab mob lwm yam. Zinc tsis muaj peev xwm ua rau lub plab zom mov, nkig cov plaub hau thiab plaub hau, pob ntxau, tawv nqaij qhuav, zawv plab, tsis qab los noj mov thiab tsis muaj zog tiv thaiv.

Cov khoom siv zoo tshaj plaws ntawm zinc yog cov tsiaj. Hauv qab no yog cov npe ntawm cov zaub mov pom zoo tshaj plaws nplua nuj nyob hauv cov ntxhia no.

Cov khoom siv zoo tshaj plaws ntawm zinc

Cov nkaub qe

Qe qe yog qhov zoo ntawm zinc, ntxiv rau cov vitamins A, E, D thiab K thiab lwm yam tseem ceeb. 100 grams qe qe muaj 4.93 milligrams ntawm zinc. Txhawm rau ua qhov no, noj ntau yam txawv ntawm omelets, qe tsim qe, qe qe, qe ua khoom qab zib, qe qe.

Qaib cov txwv nqaij

Qaib cov txwv yog ib qho qhov zoo tshaj plaws ntawm zinctab sis nws yog ib qho tseem ceeb rau kev noj qab haus huv. Zam kev ua cov nqaij qaib ntxhw thiab kib nqaij kib. 100 grams ntawm qaib cov txwv nqaij muaj 3.09 milligrams ntawm zinc. Qhia ntau dua ntawm cov qaib ntxhw kua zaub, qaib cov txwv qaib ntxhw, nqaij qaib ntxhw, nqaij qaib ntxhw skewers.

Chocolate dub

Yog tias koj tsis muaj lub laj thawj txaus noj cov qhob noom xim kasfes tsaus, ntawm no yog lwm qhov kev sib cav zoo heev. Tsaus chocolate muaj qhov ntau ntawm zinc - 9, 6 milligrams ib gram. Txawm li cas los xij, ceev faj kom tsis txhob overdo nws, vim tias koj tuaj yeem nce phaus! Tab sis 2-3 kab ntawm chocolate nyob hauv khaub noom paj txiv ntoo los yog hauv cov khoom qab zib yam tsis tau ci yuav tsis ua mob koj.

Noob Neej

Cov noob hnav tuaj yeem nphoo rau hauv cov zaubmov noj zaub xas lav, lub ntsej muag zoo thiab ntxiv rau keto qhob cij lossis ncuav keto. Lawv muaj cov nyiaj ua tau zoo ntawm zinc - 7, 75 milligrams ib gram.

Yaj nqaij

Lwm qhov qhov zoo ntawm zinc yog yaj - 8, 66 milligrams ntawm zinc ib gram. Nws yuav tsum tsis txhob noj nyob rau hauv dhau li. Hais txog cov menyuam yaj cov kua zaub, cov nqaij ci ci, nqaij ci nqaij thiab lwm yam zaub mov ua noj nrog cov yaj.

Nceb

Cov nceb muaj ntau cov vitamins thiab cov zaub mov, nrog rau zinc. 100 grams ntawm shiitake muaj 7, 66 milligrams ntawm zinc.

Lub lauj kaub

Cashews muaj ntau zaub mov zoo noj nplua nuj hauv zinc thiab cov rog zoo. 100 grams cashews muaj zinc 5,35 milligrams. Ntxiv cov txiv laum huab xeeb rau ntau cov khoom noj txom ncauj, cov kua txob, cov nqaij lav, cov qhob noom khov.

Taub dag noob

Cov noob taub dag yog nplua nuj nyob hauv cov as-ham thiab kuj yog qhov zoo ntawm zinc. 100 gram ntawm cov noob taub dag muaj 7, 81 milligrams ntawm zinc.

Txiv hmab txiv ntoo thiab zaub tsis nplua nuj hauv zinc. Yog li no, cov neeg tsis noj zaub thiaj pom cov tshuaj zinc txaus. Ntev noj ntau los yog qab ntsev los yog qab zib heev cov zaub mov tseem tuaj yeem txo nws cov ntsiab lus zinc hauv lub cev.

Zinc deficiency tuaj yeem yog vim muaj cov thyroid thiab raum mob, thiab los ntawm kev noj tshuaj tswj kom tsis muaj menyuam. Tsis muaj zinc tuaj yeem ua rau kev mob hlwb sai hauv cov menyuam yaus thiab kev muaj menyuam hauv cov txiv neej thiab poj niam, nrog rau impotence.

Zinc tsis muaj peev xwm tseem hais tawm hauv kev nco thiab kev npau taws, ua kom plaub hau, plaub hau dub, tsis qab los thiab tsis hnov tsw, nquag muaj kab mob, nce cov roj cholesterol.

Thaum tsis muaj zinc dawb dawb tshwm ntawm cov ntsia hlau. Qhov no feem ntau yog ib qho ntawm cov tsos mob ntawm kev tsis haum tshuaj. Txhawm rau nws, haus ntau cov khoom lag luam ntawm cov tsiaj keeb kwm, hom qoob mog nplej, qhob cij wholemeal.

Cov zaub mov tsis tu ncua thiab ntau yam yuav ua rau muaj kev noj haus zoo ntawm zinc. Thiab cov txiaj ntsig ntawm nws yog qhov xav tsis thoob kiag li.

Cov txiaj ntsig ntawm zinc

1. Txhim kho qhov ua tau zoo thiab lub cev muaj zog ntawm cov neeg ncaws pob uas ua cov kev qhia hnyav, vim nws lub luag haujlwm tseem ceeb hauv kev ua yeeb yam.

2. Tiv thaiv qog noj ntshav thiab ua kom lub cev muaj zog tiv thaiv kab mob

Cov kev tshawb fawb tsis ntev los no tau qhia cov zinc txaus hauv ob peb cov qog nqaij hlav: mob cancer mis, mob cancer ntawm zes qe menyuam, mob cancer nyuv, mob ntsws, mob qog lossis tawv nqaij mob qog.

Zinc tsis muaj teebmeem muaj kev cuam tshuam zoo rau lub cev tiv thaiv kab mob vim qhov tseeb tias qhov tsis muaj qhov zoo ntawm lub cev ua rau lub cev ua rau muaj kev cuam tshuam sai heev nyob rau hauv T cell ua haujlwm. T-cell lossis T-lymphocytes yog lymphocytes nrog lub luag haujlwm tseem ceeb hauv kev tiv thaiv kab mob ntawm tes, pab lub cev tua cov kab mob lossis kab mob.

3. Txhim kho lub cev noj qab haus huv ntawm cov hlab plawv

Zinc ua lub luag haujlwm tseem ceeb hauv kev saib xyuas kev noj qab haus huv ntawm cov hlab plawv thiab cov endothelium, thiab cov zinc txaus tuaj yeem ua rau cov roj (cholesterol) thiab mob o, ob qho tseem ceeb txaus ntshai rau kab mob plawv.

4. Txhawb cov kev yug me nyuam hauv txiv neej thiab tswj kev muaj me nyuam

Kev tshawb nrhiav tsis ntev los no ntawm 88 cov txiv neej hnub nyoog ntawm 40 thiab 60 pom tias cov txiv neej uas muaj testosterone ntau ntau muaj cov zinc ntau dua li cov uas muaj testosterone tsawg.

Zinc xav tau kev tsim tawm ntawm cov enzymes uas pib sib cais ntawm tes, tab sis rau cov ntaub qhwv prostate lawv xav tau 10 zaug ntau dua zincua haujlwm kom zoo dua lwm lub hlwb. Cov qib zoo ntawm zinc nyob rau hauv prostate tiv thaiv hlwb los ntawm kev puas tsuaj, mob o lossis kev loj hlob ntawm cov qog ntshav.

5. Txhawb nqa kev noj qab haus huv ntawm kev ua me nyuam hauv poj niam

Hauv cov poj niam, cov zinc raug koom nrog kev loj hlob thiab paub tab ntawm qe, yog li cov poj niam uas muaj qhov tsis muaj zinc thaum kawg yuav muaj teeb meem ntawm ovulation thiab, tsis ncaj rau, qhov teeb meem ntawm kev muaj menyuam.

6. muaj cov antioxidant muaj zog

Zinc yog tshuaj tiv thaiv kab mob zoo heev, uas neutralizes radicals dawb los ntawm khi rau lawv. Zinc ua lub luag haujlwm tseem ceeb hauv kev tawm tsam qhov tsis zoo ntawm cov hlau ntau dhau thiab cov radicals uas ua rau mob o.

7. Txhim kho kev pw tsaug zog, kev ua haujlwm thiab lub zog qib

Zinc ua kom muaj kev ua haujlwm zoo tshaj plaws ntawm cov neurotransmitters uas sib txuas lus nrog rau lwm tus lub cev, pab tswj kev ua haujlwm. Nws yog qhov xav tau nyob rau hauv cov metabolism ntawm melatonin, yam tshuaj tseem ceeb rau lub cev zoo.

Los ntawm kev koom tes hauv kev ua haujlwm ntawm ntau tshaj 300 tus enzymes, zinc muaj ntau lwm cov txiaj ntsig rau tib neeg lub cev thiab qhov no piav qhia vim li cas txawm tias qhov me me tsis muaj peev xwm ua rau cov tsos mob tsis zoo lossis cov xwm txheej.