15 mafi wadataccen abinci a Zinc
Wadatacce
Zinc wani sinadari ne na asali ga jiki, amma ba jikin mutum bane yake samar dashi, ana samun saukinsa cikin abincin asalin dabbobi. Ayyukanta sune don tabbatar da ingantaccen aiki na tsarin juyayi da ƙarfafa garkuwar jiki, yana mai da jiki ƙarfi don tsayayya da cututtukan da ƙwayoyin cuta, fungi ko ƙwayoyin cuta ke haifarwa.
Kari kan haka, zinc yana taka muhimmiyar rawa a tsarin, kasancewarta muhimmin bangare na sunadarai daban-daban a jiki. Sabili da haka, rashin zinc na iya haifar da canje-canje a cikin ƙwarewa ga dandano, asarar gashi, wahalar warkarwa kuma, har ma, ci gaba da matsalolin ci gaba a cikin yara. Duba abin da rashin zinc kan iya haifarwa a jiki.
Wasu daga cikin manyan tushen zinc sune abincin dabbobi, kamar kawa, naman sa ko hanta. Game da 'ya'yan itace da kayan marmari, gaba daya, suna da karancin zinc kuma, saboda haka, mutanen da suke cin irin kayan ganyayyaki, alal misali, ya kamata musamman cin waken soya da goro, irin su almond ko gyada, don kula da ingantaccen tsarin tutiya .
Menene zinc don
Zinc yana da matukar mahimmanci ga aiki da kwayar halitta, yana da ayyuka kamar:
- Systemarfafa garkuwar jiki;
- Yakin gajiya ta jiki da ta hankali;
- Levelsara matakan makamashi;
- Jinkirta tsufa;
- Inganta ƙwaƙwalwar ajiya;
- Daidaita aikin samar da wasu kwayoyin halittar;
- Inganta bayyanar fatar da karfafa gashi.
Rashin sinadarin zinc na iya haifar da raunin dandano, rashin abinci, rashin son rai, jinkirin girma, zubar gashi, jinkirta balaga, rashin kwayar maniyyi, rage garkuwar jiki, rashin haƙuri na glucose.Duk da yake yawan zinc na iya bayyana kansa ta hanyar tashin zuciya, amai, ciwon ciki, ƙarancin jini ko ƙarancin jan ƙarfe.
Learnara koyo game da aikin tutiya a cikin jiki.
Tebur na abinci masu wadataccen zinc
Wannan jerin suna gabatar da abinci tare da mafi yawan zinc.
| Abinci (100 g) | Tutiya |
| 1. Dafaffun kawa | 39 mg |
| 2. Naman gasashshe | 8.5 MG |
| 3. Dafaffen turkey | 4.5 MG |
| 4. Dafaffiyar naman maroƙi | 4.4 MG |
| 5. Cutar hanta kaza | 4.3 MG |
| 6. 'Ya'yan kabewa | 4.2 MG |
| 7. Dafaffun wake waken soya | 4.1 MG |
| 8. Dafaffun rago | 4 MG |
| 9. Almond | 3.9 MG |
| 10. Pecan | 3.6 MG |
| 11. Gyada | 3.5 mg |
| 12. Goro na Brazil | 3.2 MG |
| 13. Gwanin cashew | 3.1 MG |
| 14. Kayataccen kaji | 2.9 MG |
| 15. Alade dafaffe | 2.4 MG |
Shawara kullum ci
Shawarwarin cin abincin yau da kullun ya bambanta gwargwadon matakin rayuwa, amma daidaitaccen abinci yana tabbatar da samar da buƙatu.
Abubuwan da ke cikin zinc a cikin jini ya kamata su bambanta tsakanin 70 zuwa 130 mcg / dL na jini kuma a cikin fitsari abu ne na al'ada a samu tsakanin 230 zuwa 600 mcg na tutiya / rana.
| Shekaru / jinsi | Shawarwarin yau da kullun (MG) |
| Shekaru 13 | 3,0 |
| Shekaru 48 | 5,0 |
| 9 -13 shekaru | 8,0 |
| Maza tsakanin shekaru 14 zuwa 18 | 11,0 |
| Mata tsakanin shekaru 14 zuwa 18 | 9,0 |
| Maza sama da 18 | 11,0 |
| Mata sama da 18 | 8,0 |
| Ciki a cikin yara 'yan ƙasa da shekaru 18 | 14,0 |
| Ciki sama da shekara 18 | 11,0 |
| Mata masu shayarwa ‘yan kasa da shekaru 18 | 14,0 |
| Mata masu shayarwa sama da 18 | 12,0 |
Shayar da ƙasa da Zinc da aka ba da shawarar na tsawon lokaci na iya haifar da jinkirin jima'i da ƙwarjin ƙashi, zubar gashi, raunin fata, ƙarar kamuwa da cututtuka ko rashin cin abinci.
Kayan Labarai
Cututtukan tsarin numfashi: menene su, alamomi da abin da yakamata ayi
