Contents
ʻO Zinc kahi microelement nui e komo i ka metabolism, pili i ka ʻōnaehana pale, hōʻike i nā waiwai antioxidant. Hoʻokumu ka hemahema o Zinc i nā pilikia me ka mucosa, ka ʻili, nā kui, ka lauoho, nā niho a me nā wahi gastrointestinal. Hoʻokomo maikaʻi ʻia ʻo Zinc i ka hui pū me nā huaora E a me B6. ʻO ka caffeine a me ka tannin i loko o ka kope a me ke kī e hoʻoliʻiliʻi i ka lawe ʻia o ka zinc.
NUTRITION WAIWAI: kahi e hoʻomaka ai
No ke aha ʻoe e pono ai i ka zinc i loko o ke kino:
- no nā kaʻina hana metabolic i ka iwi, nā mea hoʻopili a me nā mākala
- no ka lauoho maikaʻi, kaʻili, nā kui
- no ka hoʻoponopono ʻana i nā pae kō kō
- no ka hihiʻo, ʻono a me ka pilau
- no ka hana maʻamau o ka hana hoʻohua
- e hoʻokūpaʻa i ka hana o ka ʻōnaehana ʻōnaehana
- e kākoʻo i ke kaulike acid-alkaline
- e hōʻeleu ai i ke ola hou ʻana o ke kelepona
- e pale aku ai i nā radical free
E hoʻopau i nā hemahema micronutrient i loko o ke kino, pono ʻoe i kēlā me kēia lā e ʻai ma ka liʻiliʻi o 12-15 mg o ka zinc me ka meaʻai a me nā mea hoʻohiamini. Hoʻonui ka ʻai ʻana o ka mineral trace i hōʻike ʻia hāpai, nā wahine hānai waiū, nā mea ʻai a me nā mea pāʻani, kahi e hoʻopau koke ʻia ai ka zinc no nā pono o ka metabolism.
ʻO 10 mau meaʻai waiwai nui o ka zinc
Hāʻawi mākou iā ʻoe i nā meaʻai 10 kiʻekiʻe o nā mea kanu a me nā holoholona me kahi kiʻekiʻe o ka zinc, pono e loaʻa i ka meaʻai. ʻO ka nui kiʻekiʻe o ka zinc i loko o nā hua a me nā nati, a haʻahaʻa loa i nā huahana waiū a me nā mea kanu.
1. Nā hua paukena
ʻO ka paukena kahi huahana kau me kahi ʻono kikoʻī i makemake ʻole ʻia e nā poʻe āpau, ʻoiai ka papaʻai a me nā pono olakino. Akā hiki ke ʻai i nā hua ʻumeke i ka makahiki holoʻokoʻa, a pākuʻi ʻole lākou i ka momona, akā maikaʻi pū kekahi. I nā hua paukena "super" e hoʻohuli i kahi aila olakino, a kokoke he 50% i nā hua. Hoʻokaʻawale ʻia ka 50% i koe ma waena o ka protein a me ka fiber dietary. Hoʻomaikaʻi ka hua paukena i ke ʻano o ka ʻili a me ka lauoho, koi ʻia lākou inā he maʻi maʻi ʻili koʻikoʻi. Hoʻohui ʻia, loaʻa nā ʻanoʻano i nā anti-parasitic a me nā detoxification.
I ka 100 g o nā hua paukena maka he 7.4 mg o ka kiniki, i kūlike i ka 60% o ka waiwai o kēlā me kēia lā. I ka nui o ka aila ʻumeke, kahi e hoʻonui ai iā lākou i ka calorie. No kēia kumu, ʻaʻole hiki ke hoʻohana i nā hua ʻōpala i nā nui i ʻoi aku ma mua o 30 ga lā. ʻOi aku ka maikaʻi e hoʻohui i nā hua me nā meaʻai ʻē aʻe i waiwai i ka zinc e hōʻoia i ka lawe olakino o nā mea trace i ke kino.
ʻO nā hua paukena nā meaʻai waiwai i ka zinc. Hoʻopili pū kekahi i nā huaora b, E, K, C, a me ka sodium, potassium, calcium, manganese, magnesium a me phosphorus.
2. Nā hua kukui
ʻO kekahi o nā nati pono loa, akā pipiʻi. ʻO kēia ma muli o ka paʻakikī o kā lākou unuhi, i pili wale i ka hana lima. Loaʻa nā hua Pine mai nā cone o ka pine kedera Siberia, i manaʻo ʻia he waiwai aupuni o Siberia. ʻO nā hua nui o nā huaora a me nā protein i maʻalahi i ka ʻai, a me cellulose. ʻO nā hua paina he nui ka waikawa oleic, tryptophan, a me nā nui o nā wikamina a me nā minelala.
ʻO nā waikawa momona momona i loko o ka aila o nā hua paina, he mea nui ia no ka hana maʻamau o ke kino, a pale ka oleic i ka atherosclerosis. Mahalo i nā hua amino amino tryptophan e kōkua e kāpae i ka hiamoe. Kōkua nā hua piina e hoʻonā i nā pilikia me ka ʻili, ka lauoho, hoʻoikaika i ka ʻōnaehana cardiovascular maikaʻi ma ka ʻōnaehana hopohopo a me ka gastrointestinal tract.
Loaʻa i nā hua Pine nā huaola olakino B6, B12, E, PP a me nā minelala: manganese, potassium, magnesium, phosphorus, keleawe, e hoʻomaikaʻi ai i ka ʻōnaehana pale, pili i ka metabolism a loaʻa nā waiwai antioxidant. I loko o nā hua pinina he aneane ka hapa nui o zinc o 6.45 mg / 100 g huahana, e hāʻawi ana i 54% o ka koi o kēlā me kēia lā. ʻO nā hua pīpī nā meaʻai kiʻekiʻe i nā kalori, a no laila e akahele e hoʻokomo iā lākou i kāu papaʻai i kēlā me kēia lā.
3. Keiki
I nā huahana dairy ʻaʻole nui ka zinc, akā ʻaʻole pili kēia i ka hapa nui o nā ʻano cheeses paʻakikī. Ma Dutch, Swiss, Cheddar, Gouda, Roquefort noble a me ka cheese Russian maʻamau i loaʻa ka zinc i ka nui o 3.5 a 5 mg no 100 g. Hoʻopili ia mai 30 a 40% o ka waiwai o kēlā me kēia lā o ka mineral. ʻO ka nui o ka zinc aia ma Dutch, Swiss a me Cheddar, ka mea haʻahaʻa loa i ka Lūkini a me Roquefort.
He mea pono ke kīʻaha no ke kino no ka mea komo koke ia a loaʻa kahi huaola a me ka mineral mineral ʻokoʻa. ʻO ka tī Protein kekahi o ka mea maʻalahi e assimilate i ke kanaka i kāna ʻano amino acid a kokoke i ke kanaka. Loaʻa i ka ʻūlū nā huaʻai B1, B2, B12, A, D, C, PP, E a me nā minerals phosphorus, potassium, calcium, zinc, i waena o ia mau mea he nui nā calcium, maikaʻi no nā niho a me nā iwi. Hoʻomaikaʻi ka tī i ka hiamoe, hoʻihoʻi i ke kaulike o ka calcium, hoʻomaikaʻi i ka pale a me ke ʻano o ka ʻili, ka lauoho, nā kui, hoʻomaikaʻi i ka hana, a hoʻomaha i ke kaumaha.
Manaʻo ʻia ka nele o ka tī i kāna ʻike calorie a kiʻekiʻe i ka momona holoholona i loko o ka haku mele. Akā i ka maʻa mahele lāʻau hiki ke hoʻohana i ka tī ma ka papaʻai o kēlā me kēia lā.
4. ʻO Buckwheat
ʻAʻole kū wale ʻo Buckwheat i nā meaʻai kiʻekiʻe no nā mea haʻuki. He nui nā waiwai kūpono o Buckwheat, ma muli o kāna ʻano wikamina a me nā mineral. Loaʻa iā ia ka helu nui loa o nā kumuwaiwai i hoʻohālikelike ʻia i nā cereala ʻē aʻe, me ka zinc, aia i loko o ka buckwheat o 2.77 mg / 100 g hāʻawi i ka 23% waiwai i kēlā me kēia lā.
Hōʻaleʻale ʻia nā Carbohidates mai ka buckwheat a me nā protein i wikiwiki, kahi e koho ai i ka cereal no ka ʻaina awakea a me ka ʻaina awakea. I ka buckwheat he nui o ka hao, e lilo ana i mea pono no ka poʻe i hemoglobin haʻahaʻa. Hoʻomaikaʻi pū ʻo Buckwheat i ke ʻano o nā kīʻaha koko, lawe aku i ke kino i ka wai nui, hopena maikaʻi i ka ʻōnaehana hopohopo.
ʻO kāna mau waiwai kūpono ma muli o nā b wikamina, PP, P, E, C, nā minelala calcium, phosphorus, potassium, keleawe, boron, cobalt, iodine, hao, a me zinc. Loaʻa iā ia i mea nui i ka omega-3 waikawa momona kanaka.
ʻAʻohe o drawbacks ka buckwheat, no ka mea ʻo ka haʻahaʻa o ka calorie haʻahaʻa e ʻae iā ʻoe e hoʻohana i kēlā me kēia lā, a waiho i nā carbs lohi no kahi manawa lōʻihi e waiho i kahi ʻano o ka māʻona.
5. ʻAmelemona
ʻOiai ʻo ka ʻoiaʻiʻo e noʻonoʻo pinepine ʻia nā ʻalemona i nā nati, ma ke kumu he pōhaku ia. ʻO ka ʻalemona ke kumu o nā hua o nā mea kanu exotic, like me ka plum. I nā ʻalemona hoʻomanaʻo nui a waiwai hoʻi ka ʻono ʻawaʻawa a me ka ʻaʻala, ka mea i hoʻokumu ʻia e ka kemikolo paʻa nui me ka nui o nā meaʻai.
100 g almonds kahi pāpālua o ka lāʻau E, kahi antioxidant mana, e hoʻololi ana i ka hoʻohou hou ʻana o nā hunaola. Hoʻomaʻemaʻe ʻo Almond i ke koko, kōkua i ka hoʻopau ʻana i nā toxins, kahi hopena maikaʻi i nā puʻupaʻa a me ke ake. Hana ia ma ke ʻano he analgesic akahai a hoʻōla i ka cramp muscle, no ka mea, nui ka magnesium i loko. Hoʻohui, hoʻomaikaʻi ka ʻalemona i ka hiamoe, hoʻonui i ka maikaʻi a me ka noʻonoʻo, a me tmaikaʻi paha ia no ka poʻe i pilikia me ka ʻōnaehana hanu.
ʻAneʻane loaʻa nā alamona B3, B6, B2, B1, A, C, E a me nā minelala he nui: potassium, calcium, magnesium, phosphorus, sodium, iodine, hao, selenium, keleawe, sulfur, fluorine, manganese a me zinc. Zinc i nā ʻalemona o 2.12 g no 100 g, e like me 18% o ka koi o kēlā me kēia lā. ʻO nāʻalemona, e like me nā hua a pau i kiʻekiʻe i nā calorie ma muli o nā momona i ka hoʻohuiʻana, no laila ke paipai ʻia e hoʻohana liʻiliʻi i ka papaʻai.
6. ʻOatmeal
ʻO ka cereal "Hercules" ʻo ka oatmeal a me ka palaoa e like maikaʻi loa i mea e hoʻopiha ai i ke kino me ka zinc a me nā minelala ʻē aʻe. He hopena maikaʻi kā ka Oatmeal i ka ʻili a me ka lauoho a hoʻonui i nā pale pale pale o ke kino. I loko o ka rump lanakila i nā huaʻaleʻa lohi, i hoʻomāʻona no ka manawa lōʻihi a normalize i ke kō kō. Hoʻomaikaʻi ʻo Oatmeal i ka ʻili ma muli o ka nui o ka zinc - 2,68 mg / 100 g, ʻo ia ka 22% o ka waiwai o kēlā me kēia lā.
I loko o ka oatmeal a me nā cereals he nui nā amino acid pono, i waena o nā tryptophan e alakaʻi ai a he mea nui ka threonine no ka metabolism o ke kanaka. Loaʻa pū i ka Oats ka fiber dietary, pono ʻia no ka hana maʻamau o ka gastrointestinal tract, nā protein digestible maʻalahi, a me nā antioxidants. Nui ka momona o ka oatmeal i nā huaora a me nā minelala: silikone, manganese, keleawe, phosphore, hao, magnesium a me zinc. Hiki ke ʻai ʻia ka Oatmeal i kēlā me kēia lā, no ka mea, he calorie haʻahaʻa kona a maikaʻi loa no ka ʻAina kakahiaka.
7. Nā hua moa
Ma waena o nā huahana holoholona me kahi kiʻekiʻe o ka zinc pono e hōʻailona i nā hua - a i ʻole egg yolk. Hāʻawi ʻia ka haʻahaʻa caloric waiwai o ka protein ʻaʻole pono e hoʻokaʻawale iā ia mai ka yolk. I General, i ka moa moa i loko o ka protein i maʻalahi usvojena e alpha-aminoʻakika haku mele 'ana a me ka like 'ole o nā huaora a me nā minela, me ka momona waikawa omega-3. He mea maikaʻi nā hua manu no ka mālama ʻana i ka nui o ka mākala, ka hoʻoikaika ʻana i nā iwi, ka mālama ʻana i ke olakino o ka lolo, hoʻēmi i ke kaomi. He koho maikaʻi loa kēia no ka ʻaina kakahiaka a me ka ʻaina awakea.
I ka yolk o nā hua moa he 3.1 mg no 100 g o ka zinc, i kūlike i ka 26% o ka waiwai o kēlā me kēia lā. Eia kekahi i loko o ka hua manu piha nā wikamina a me nā minelala, e like me A (ʻaneʻane i kēlā me kēia lā), D, B4, B5, N, E, PP, kalipuna, phosphore, hao, iodine, keleawe, sulfur, chromium a me nā mea ʻē aʻe i nā mea liʻiliʻi. Ma muli o ka huahana calorie kaulike i kēlā me kēia lā, ʻaʻole i ʻoi aku i ka helu o 1-2 mau hua i kēlā me kēia lā.
8. Nā pīni
ʻO ka protein bean ka mea like i kaʻiʻo, e hoʻolilo iā ia i huahana kūpono no nā mea haʻuki mana. Hoʻoemi ka pi i ka nui o ka wai i ke kino, hoʻololi maikaʻi i ka palapala GI, ke ake, nā puʻupaʻa, ke koko a me nā ʻōnaehana. Ma muli o ka hoʻohui ʻana o ka amino acid he mea pono ia no nā pilikia hiamoe, nā maʻi hopohopo, kaumaha. ʻIke ʻia nā waiwai anticarcinogenic o nā pīni, a me kona hiki ke hoʻololi maikaʻi i ka ʻōnaehana genitourinary.
I nā pi i kiʻekiʻe i ka fiber, b wikamina, C, zinc, iron, chlorine, sulfur, phosphorus, potassium, sodium, calcium, magnesium. Hāʻawi ʻia i ka ʻike calorie haʻahaʻa o nā ʻano pi, hiki ke hoʻohana ʻia i ka papaʻai o kēlā me kēia lā, keu hoʻi no nā mea ʻai. Lawa nā-vegetarians he 500 g mau pi i loko o hoʻokahi pule i nā kopa, nā salakeke, a me nā mea ʻai. ʻO ka helu waiwai nui loa o nā kumumanaʻo i manaʻo ʻia he mau pī ʻulaʻula.
ʻAʻole pono nā pīni i ka ʻike o ka zinc, a ma ia mea he 3.21 mg no 100 g, e hāʻawi ana i 27% o ka waiwai o kēlā me kēia lā, akā nā wikamina, nā minelala a me nā meaola ʻē aʻe i loko o ka hoʻohui.
9. Pipi
Ma waena o nā holoholona nā meaʻai momona i ka zinc pipi e alakaʻi i ke ala i ka waeʻano non-vegetarian. Ma waho aʻe o nā wikamina a me nā minelala, ka mea waiwai nui loa i ka pipi - protein, amino acid acid a kahi kokoke loa i ke kanaka maoli. Hoʻopomo piha ʻia ka protein mai ka pipi a no ke kūkulu ʻana i nā mākala, nā iwi a me nā mea hoʻopili, he mea nui ia no nā mea pāʻani a me ka poʻe e hana ana i ka hana kino.
ʻOi loa ka bipi i ka hao, magnesium, potassium, calcium, sodium, phosphorus, zinc, e pono ai no ka hana ʻana o nā ʻōnaehana kino āpau e pili pū ana me ka nerve a me ka gastrointestinal tract. Kūʻokoʻa ʻo Vitamin B12, kahi wale nō i loko o nā meaʻai o nā holoholona a me kona hemahema i maʻa mau i nā mea kanu mea ʻai. Aia pū kekahi i ka pipi B6, PP a me nā wikamina ʻē aʻe e pono ai ke olakino kanaka.
Loaʻa i ka 100 gram o kaʻiʻo o 3.24 mg o ka zinc, kahi e hāʻawi ai i 27% o ka waiwai o kēlā me kēia lā. ʻO ka waiwai ikehu haʻahaʻa o ka pipi momona momona e ʻae e hoʻopili iā ia i ka papaʻai papaʻai.
10. Ululāʻau
Hoʻoikaika ʻo Shrimp i nā mākala a me nā iwi mahalo i ka puna, magnesium a me ka phosphore i ka hoʻohui. Maikaʻi lākou no ka puʻuwai a me nā kīʻaha koko, ʻoiai hoʻokomo lākou i ka astaxanthin antioxidant, ka hao, nā huaora A a me B12. Maikaʻi ka ʻōmaʻomaʻo no ka hihiʻo, ke olakino o ka ʻōnaehana urogenital, thyroid, ʻili, pale ʻana, lolo a me nā ʻōnaehana. Loaʻa iā lākou ka nui o nā huaora b, E, A, selenium, hao, phosphore, keleawe, zinc a me ka sodium. Haʻahaʻa ka ʻōmaʻomaʻa i ka calorie, e ʻoluʻolu ai lākou i ka lawe ʻana i ka papaʻai.
ʻAʻole like me nā iʻa iʻa ʻē aʻe, loaʻa i nā prawns kahi nui o ka zinc e hoʻopili ai i ka papaʻai hebedoma. 100 g shrimp i loaʻa iā 2.1 mg o ka zinc, kahi e uhi ana i ka helu o 18%. ʻO ka ʻōpelu pū kekahi me ka omega fatty acid, iodine a me nā antioxidants.
E nānā i kekahi:
- ʻO nā meaʻai kiʻekiʻe he 10 kiʻekiʻe i ka magnesium
- ʻO nā meaʻai kiʻekiʻe he 10 i loko o ka iodine
- ʻO nā meaʻai kiʻekiʻe he 10 i ka potassium
- ʻO nā meaʻai kiʻekiʻe 10 kiʻekiʻe i ka wikamina A