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ʻO nā kumuwaiwai kiʻekiʻe he 10 o ka zinc
ʻAi
Loaʻa i kekahi ʻiʻo ʻulaʻula kahi zinc kiʻekiʻe - ma kahi o 44 pākēneka o ka waiwai o kēlā me kēia lā ma 100 g. Ma ka ʻaoʻao ʻē aʻe, hoʻopiha pinepine ʻia ka ʻai ʻana i ka ʻulaʻula me ka hoʻonui ʻana i ka maʻi o ka maʻi maʻi a me kekahi ʻano o ka maʻi ʻaʻai. I mea e hōʻalo ai iā ia, koho i kaʻiʻo momona, hoʻohaʻahaʻa i ka ʻiʻo i hana ʻia, a hoʻonui i nā mea ulu momona i kāu papaʻai.
Ka iʻa kai
ʻO ka Shellfish ka mea hoʻokūkū i ka ʻike kiniki. Loaʻa ka nui o kēia kumumea kumumea i loko o nā pāpaʻi, ʻōpae, mussels a me nā ʻōhiʻa.
Ka pulse
ʻAe, nā pīni, nā pīpī, nā līlī e nui ana ka zinc. Akā ʻo ka pilikia pili pū kekahi iā lākou i nā mea e hoʻopilikia i ka omo ʻana o ka zinc i ke kino. No laila, pono ʻoe e ʻai i nā legume i ka mālama. ʻO kahi laʻana, ʻo ka koi o kēlā me kēia lā no ka zinc e uhi e like me ka piha o ka kilokilo o nā lihi i hoʻomoʻa ʻia. ʻAe, he nui loa.
hua
Nā hua ʻumeke, nā ʻanoʻano sesame - he nui nā zinc i loko o lākou āpau, a ma ke ʻano he bonus, e loaʻa iā ʻoe ka nui o ka fiber, nā momona momona, a me nā huaora he nui.
kukui
ʻO nā hua Pine, nā ʻalemona, ʻo ka pī (ʻaʻole ia he nut, akā nā legume) a ʻoi aku ka nui o nā zinc i kahi o 15 mau keneta o ka waiwai o kēlā me kēia lā ma 30 g.
Ka waiū a me ka waiū
ʻAʻole wale kēia, akā ʻo nā huahana waiu ʻē aʻe kekahi mau kumu maikaʻi loa o ka zinc. Akā ʻo ka cheese ka mea ikaika loa o lākou a pau. Eia kekahi, maʻalahi ia e hoʻopili a hāʻawi i ke kino me ka protein, calcium a me ka huaʻa D.
iʻa
Loaʻa iā lākou ka liʻiliʻi o ka zinc ma mua o ka iʻa iʻa, akā ʻoi aku ma mua o nā legume. ʻO nā mea hoʻokūkū he flounder, sardine a me salemona.
Manu kūloko
Pono ka moa a me ka puaʻa mai nā ʻaoʻao āpau: loaʻa iā lākou ka magnesium, protein, nā wikamina o ka hui B, a me kahi momona o nā momona, no laila e paipai ʻia kaʻiʻo moa no ka meaʻai meaʻai a no ka meaʻai maʻamau.
hua
Hoʻokahi wale nō hua manu i loaʻa ma kahi o 5 pakeneka o ka loaʻa o ka zinc i kēlā me kēia lā. Eia nō naʻe, aia ʻelua mau hua no ka ʻaina kakahiaka i 10 pakeneka. A inā ʻoe e hana i ka omelet, a hoʻohui i kahi ʻāpana tī iā ia, a laila ʻike maka ʻole ʻia ke ana.
Kahekaleka pouli
Nūhou maikaʻi, ʻeā? ʻO ka kokoleka me ka ʻike koko o 70 pākēneka a ʻoi paha i loaʻa kahi hapakolu o ka waiwai i koi ʻia i kēlā me kēia lā o ka zinc no 100 mau gram. ʻO ka nūhou maikaʻi ʻole e pili ana iā 600 calories.