ʻO 10 nā meaʻai maikaʻi loa i kiʻekiʻe ma Zinc

Anter

• 1. ʻO kaʻiʻo
• 2. Māhuhu
• 3. Legume
• 4. Nā hua
• 5. Nut
• 6. Hale waiū
• 7. Huamoa
• 8. Nā hua palaoa holoʻokoʻa
• 9. Kekahi Mea Meaʻai
• 10. kokoleka pouli
• Ka Laina Lalo
• ʻO nā keu pono kiʻekiʻe o Zinc

ʻO ka Zinc kahi mineral e pono ai ke olakino maikaʻi.

Koi ʻia ia no nā hana o 300 a ʻoi aku ka nui o nā enzyme a pili i nā hana nui i kou kino ().

Hoʻopili ia i nā meaola, mālama i kāu ʻōnaehana pale a ulu a hoʻoponopono i nā kino o ke kino.

ʻAʻole mālama kou kino i ka zinc, no laila pono ʻoe e ʻai lawa i kēlā me kēia lā e hōʻoia i kou hālāwai ʻana i kāu mau koi i kēlā me kēia lā ().

Paipai ʻia e ʻai nā kāne i ka 11 mg o ka zinc i kēlā me kēia lā, ʻoiai nā wahine e pono ai 8 mg. Eia nō naʻe, inā hāpai ʻoe, pono ʻoe i 11 mg i kēlā me kēia lā, a inā e hānai ʻoe i ka waiū, pono ʻoe iā 12 mg.

Kūpono kekahi poʻe i kahi hemahema zinc, me nā keiki ʻōpio, nā ʻōpio, nā ʻelemākule a me nā wahine hāpai a hānai hānai ().

Eia nō naʻe, ʻo ka ʻai ʻana i ka papaʻai olakino olakino i hoʻopili ʻia me nā meaʻai waiwai zinc e pono ai ka makemake o kēlā me kēia.

Eia nā 10 o nā meaʻai ʻoi loa ka zinc kiʻekiʻe.

1. ʻO kaʻiʻo

ʻO kaʻiʻo kahi kumu maikaʻi o ka zinc (4).

ʻO ka ʻiʻo ʻulaʻula kahi kumu waiwai nui, akā hiki ke ʻike ʻia i ka nui o nā ʻano iʻa, me ka pipi, hipa a me ka puaʻa.

I ka ʻoiaʻiʻo, he 100-gram (3.5-auneke) lawelawe o ka pipi maka maka i loaʻa ka 4.8 mg o ka zinc, ʻo ia ka 44% o ka Daily Value (DV) (4).

Hāʻawi pū kēia nui o kaʻiʻo i 176 calories, 20 gram o protein a me 10 gram momona. Hoʻohui, he kumu waiwai nui ia o nā meaola nui ʻē aʻe, e like me ka hao, nā huaʻai B a me ka creatine.

He mea kūpono ke hoʻomaopopo ʻana i ka ʻai ʻana i ka nui o ka ʻiʻo ʻulaʻula, keu hoʻi ka ʻiʻo i hana ʻia, ua hoʻopili ʻia me ka hoʻonui ʻia o ka maʻi puʻuwai a me kekahi mau maʻi ʻaʻai (,).

Eia nō naʻe, inā ʻoe e mālama i kāu lawe ʻana i nā ʻiʻo i hana ʻia i ka liʻiliʻi a ʻai i nā ʻulaʻula i hana ʻole ʻole ʻia ma ke ʻano he papaʻai i waiwai i nā huaʻai, nā lau a me nā olonā, ʻaʻole paha kēia kahi mea āu e hopohopo ai.

ʻO kaʻiʻo kahi kumu maikaʻi o ka zinc. Hāʻawi kahi lawelawe 100-gram o ka pipi maka i ka 44% o ka DV.

2. Māhuhu

Mālama maikaʻi nā pūhoho, nā kumuwaiwai koleka liʻiliʻi o ka zinc.

Loaʻa i nā ʻoysters nā nui kiʻekiʻe, me 6 mau ʻōlapa waena e hāʻawi ana i 32 mg, a i ʻole 291% o ka DV.

Loaʻa nā ʻano mole ʻokoʻa i nā zinc ma mua o ka ʻōpelu akā he mau kumu waiwai maikaʻi.

ʻO ka ʻoiaʻiʻo, loaʻa i ka pāpaʻi ʻAmelika 7.6 mg i kēlā me kēia 100 gram (3.5 auneke), ʻo ia ka 69% o ka DV. ʻO nā pūpū liʻiliʻi e like me ka ʻōpae a me nā mussel kekahi mau kumuwaiwai maikaʻi, loaʻa nā 14% o ka DV ma 100 mau mika (3.5 auneke) (7, 8, 9).

Eia nō naʻe, inā hāpai ʻoe, e ʻike pono i ka moa moa i kuke ʻia ma mua o kou ʻai ʻana iā lākou e hoʻoliʻiliʻi i ka makaʻu o ka lāʻau make.

Hiki i nā shellfish e like me ka ʻōlio, ka pāpaʻi, ka pāpale a me ka ʻōpae ke hāʻawi i kāu pono i ka zinc i kēlā me kēia lā.

3. Legume

ʻO nā legume e like me nā pīpī, nā līlī a me nā pīni i loko o ka nui o ka zinc.

I ka ʻoiaʻiʻo, 100 gram o ka lihi lihi i kuke ʻia i loaʻa ma kahi o 12% o ka DV (10).

Eia nō naʻe, loaʻa iā lākou nā phytates. Ke kāohi nei kēia mau antinutrients i ka omo o ka zinc a me nā minelala ʻē aʻe, ʻo ia hoʻi ka zinc mai nā legume ʻaʻole maikaʻi e like me ka zinc mai nā huahana holoholona ().

ʻOiai ʻo kēia, hiki iā lākou ke lilo i kumu nui o ka zinc no ka poʻe e ukali nei i nā papa ʻai a me nā mea ʻai. ʻO lākou kekahi kumu waiwai maikaʻi loa o ka protein a me ka fiber a hiki ke hoʻohui maʻalahi ʻia i nā soups, nā ʻai a me nā salakeke.

ʻO ka hoʻomehana ʻana, ke kupu ʻana, ka pulu ʻana a hoʻoulu ʻana paha i nā kumuwaiwai o ka zinc e like me nā legume hiki ke hoʻonui i ka bioavailability o kēia mineral ().

Loaʻa i nā legume nā zinc kiʻekiʻe. Eia nō naʻe, loaʻa pū lākou i nā phytates, kahi e hoʻemi ai i kona lawe ʻana. ʻO nā hana hana e like me ka hoʻomehana ʻana, kupu ʻana, hoʻoluʻu ʻana a i ʻole fermenting hiki ke kōkua i ka hoʻomaikaʻi ʻana i kāna bioavailability.

4. Nā hua

ʻO nā hua he mea olakino maikaʻi i kāu papaʻai a hiki ke kōkua i ka hoʻonui ʻana i kāu zinc.

Eia nō naʻe, ʻoi aku ka maikaʻi o nā koho kekahi ma mua o nā mea ʻē aʻe.

ʻO kahi laʻana, 3 punetēpu (30 gram) o nā hua hemp i loko o 31% a me 43% o ka ʻai i koi ʻia i kēlā me kēia lā no nā kāne a me nā wahine.

ʻO nā hua ʻē aʻe i loaʻa ka nui o ka zinc me ka squash, kaʻuala a me nā ʻanoʻano sesame (13, 14).

Ma waho aʻe o ka hoʻonui ʻana i kāu zinc, loaʻa nā hua i ka fiber, nā momona momona, nā wikamina a me nā minelala, e hoʻolilo ana iā lākou i mea hoʻohui maikaʻi loa i kāu papaʻai.

Hoʻopili pū ʻia iā lākou ma ke ʻāpana o ka papaʻai olakino ua pili pū kekahi i kekahi mau pono olakino, e like me ka hoʻemi ʻia ʻana o ka cholesterol a me ke kahe o ke koko (,).

No ka hoʻohui ʻana i ka hemp, flax, kaʻuala a i ʻole nā ​​hua palaʻai i loko o kāu papaʻai, hiki iā ʻoe ke hoʻāʻo e hoʻohui iā lākou i nā salakeke, nā ʻopa, nā yogurts a me nā meaʻai ʻē aʻe.

ʻO kekahi mau ʻanoʻano e like me ka hemp, ka palaʻai, ka palaʻai a me nā ʻanoʻano sesame ka nui o ka zinc. ʻO lākou kekahi kumu maikaʻi o ka fiber, nā momona momona a me nā wikamina, e hoʻolilo ana iā lākou i mea hoʻohui maikaʻi i kāu papaʻai.

5. Nut

ʻO ka ʻai ʻana i nā nati e like me nā hua paina, nā pī, nā cashews a me nā ʻalemona ke hoʻonui i kou lawe ʻana i ka zinc.

Aia i loko o nā huaʻai nā meaola olakino ʻē aʻe, e like me nā momona momona a me nā fiber, a me kekahi mau huaora a me nā minelala ʻē aʻe.

Inā ʻoe e ʻimi nei i kahi nut i kiʻekiʻe i ka zinc, koho maikaʻi ʻia nā cashews. Loaʻa i kahi lawelawe 1-auneke (28-gram) i 15% o ka DV (17).

ʻO nā huaʻai kekahi meaʻai māmā a maʻalahi hoʻi a ua hoʻopili ʻia i ka hoʻoliʻiliʻi o nā kumu pilikia no kekahi mau maʻi, e like me ka maʻi puʻuwai, ka maʻi ʻaʻai a me ka maʻi kō (,,).

ʻO ka mea hou aku, ʻo ka poʻe e ʻai ana i nā nati ke ola ʻoi aku ka lōʻihi ma mua o ka poʻe i hana ʻole, e hana ana i nā nati i mea hoʻohui maikaʻi loa i kāu papaʻai (,,,).

ʻO nā nati kahi meaʻai māmā a maʻalahi hoʻi e hiki ke hoʻonui i kāu lawe ʻana i ka zinc a me nā meaola olakino ʻē aʻe.

6. Hale waiū

Hāʻawi nā meaʻai waiū e like me ka tī a me ka waiū i kahi nui o nā meaola, me ka zinc.

ʻO ka waiū a me ka tī kekahi kumu waiwai nui ʻelua, no ka mea, he nui nā zinc bioavailable i loko o lākou, ʻo ia hoʻi ka hapa nui o ka zinc i loko o kēia mau meaʻai e hiki ke hoʻopili ʻia e kou kino ().

ʻO kahi laʻana, he 100 mau kolamu o ka tī cheddar ma kahi o 28% o ka DV, ʻoiai ke kīʻaha hoʻokahi o ka waiū momona piha ma kahi o 9% (25, 26)

ʻO kēia mau meaʻai pū kekahi me nā huaola ʻē aʻe i manaʻo ʻia he mea nui no ke olakino iwi, e like me ka protein, calcium a me ka wikamina D.

ʻO nā meaʻai waiū ka waiwai maikaʻi o ka zinc. Aia pū lākou i loko o ka protein, calcium a me ka wikamina D, nā meaola nui a pau no ka olakino iwi.

7. Huamoa

Loaʻa i nā hua manu i ka nui o ka zinc a hiki ke kōkua iā ʻoe e kū i kāu pahuhopu i kēlā me kēia lā.

ʻO kahi laʻana, loaʻa i kahi hua manu he 1 ma kahi o 5% o ka DV (27).

Hele mai kēia me 77 calories, 6 gram o protein, 5 gram o nā momona olakino a me nā huaora a me nā minelala ʻē aʻe, e like me nā huaʻai B a me selenium.

ʻO nā hua manu holoʻokoʻa kekahi kumu waiwai o ka choline, kahi mea momona a ka hapa nui o ka poʻe e lawa ʻole ai ().

Hoʻokahi hua nui i loaʻa ka 5% o ka DV no ka zinc, a me nā meaola ʻē aʻe, e like me ka protein, nā momona maikaʻi, nā huaora B, selenium a me choline.

8. Nā hua palaoa holoʻokoʻa

ʻO nā hua āpau e like me ka palaoa, ka quinoa, ka laiki a me nā ʻoka i piha i kekahi zinc.

Eia nō naʻe, e like me nā legum, loaʻa i nā hua palaʻa nā phytates, ka mea e hoʻopili ai i ka zinc a hoʻēmi i kona lawe ʻana ().

Loaʻa i nā hua āpau nā mea nui aku ma mua o nā mana i hoʻomaʻemaʻe ʻia a e hāʻawi paha i ka zinc liʻiliʻi.

Eia nō naʻe, ʻoi aku ka maikaʻi o lākou no kou olakino a me kahi kumu maikaʻi o nā meaola nui like ʻole e like me ka fiber, B wikamina, magnesium, iron, phosphorus, manganese a me selenium.

ʻO ka ʻoiaʻiʻo, ua hoʻopili ʻia ka ʻai ʻana i nā kīʻaha āpau i kahi ola lōʻihi a me nā helu o nā pono olakino ʻē aʻe, e like me ka hoʻemi ʻia ʻana o ka momona, ʻano ʻelua diabetes a me nā maʻi puʻuwai (,,)

Hiki i nā hua āpau ke hāʻawi i kahi kumu o ka zinc i kāu papaʻai. Eia nō naʻe, ʻaʻole hiki ke omo ʻia ka zinc a lākou a me nā kumuwaiwai ʻē aʻe ma muli o ke kū ʻana o nā phytates.

9. Kekahi Mea Meaʻai

Ma ka laulaha, nā huaʻai a me nā mea kanu nā kumu waiwai maikaʻi ʻole o ka zinc.

Eia nō naʻe, loaʻa i kekahi mau mea kanu i nā kālā kūpono a hiki ke kōkua i kāu mau pono i kēlā me kēia lā, keu hoʻi inā ʻaʻole ʻoe e ʻai i ka ʻiʻo.

ʻO kaʻuala, nā ʻano maʻa mau a ʻono hoʻi, loaʻa ma kahi o 1 mg i kēlā me kēia ʻuala nui, ʻo ia hoʻi 9% o ka DV (33, 34).

ʻO nā mea kanu ʻē aʻe e like me nā pīni ʻōmaʻomaʻo a me ka kale i loaʻa ka liʻiliʻi, ma kahi o 3% o ka DV no 100 gram (35, 36).

ʻOiai ʻaʻole lākou i loko o ka nui o ka zinc, ʻo ka ʻai ʻana i ka papaʻai i nā mea kanu i hoʻohui ʻia i ka hoʻemi ʻia o nā maʻi maʻi e like me ka maʻi puʻuwai a me ka maʻi ʻaʻai (,).

ʻO ka hapa nui o nā mea kanu nā kumu waiwai maikaʻi ʻole o ka zinc, akā loaʻa kekahi i nā kālā kaulike a hiki ke kōkua i kāu mau pono i kēlā me kēia lā, keu hoʻi inā ʻaʻole ʻoe e ʻai i ka ʻiʻo.

10. kokoleka pouli

Mahalo paha, loaʻa i nā kokoleka pouli nā kālā kūpono o ka zinc.

I ka ʻoiaʻiʻo, he ʻaukā 100-gram (3.5-auneke) o 70-85% kokoleka ʻeleʻele i loaʻa iā 3.3 mg o ka zinc, a i ʻole 30% o ka DV (39).

Eia nō naʻe, loaʻa pū kekahi me nā calorie he 100 mau kalekaleka ʻeleʻele. No laila ke hāʻawi nei ia i kekahi mau mea olakino olakino, he meaʻai kiʻekiʻe-kalori.

ʻOiai paha e loaʻa iā ʻoe kekahi mau mea hoʻohui i hoʻohui ʻia me kāu mālama ʻana, ʻaʻole ia he meaʻai āu e hilinaʻi ai ma ke ʻano o kāu kumu nui o ka zinc.

Hiki i ke kokolekaʻeleʻele ke lilo i zinc. Eia nō naʻe, kiʻekiʻe pū kekahi ia i nā calories a me ke kō, no laila pono ia e ʻai ʻia i ka hoʻohaʻahaʻa ʻaʻole ia ma ke ʻano he kumu mua o ka zinc.

Ka Laina Lalo

He mineral nui ka Zinc, a he mea nui ka ʻai ʻana no ka mālama ʻana i ke olakino maikaʻi.

ʻO ke ala ʻoi loa e hōʻoia i ka lawa ʻana o ka ʻai ʻana i nā papaʻai like ʻole me nā kumuwaiwai maikaʻi o ka zinc, e like me ka ʻiʻo, nā iʻa iʻa, nā nati, nā hua, nā legume a me ka waiū

Hiki i kēia mau meaʻai ke maʻalahi a ʻono hoʻi i nā meaʻai.

Inā hopohopo ʻoe ʻaʻole lawa kou zinc ma o kāu papaʻai, e noʻonoʻo e ʻōlelo i kāu kauka e pili ana i ka hiki ke lawe i kahi waihona.

ʻO nā keu pono kiʻekiʻe o Zinc