Zinc yog lub hauv paus tseem ceeb uas ua lub luag haujlwm tswj hwm lub cev tiv thaiv kab mob. Muaj qee qhov pov thawj tias zinc txo qhov mob hnyav ntawm qhov mob khaub thuas thiab tseem tuaj yeem ua rau lub sijhawm luv ntawm qee qhov mob khaub thuas, txawm hais tias kev tshawb fawb tseem tab tom nyob hauv thaj chaw no. Zinc nres lub cev tiv thaiv kab mob kom tsis txhob sib npaug thiab pab tiv thaiv kev mob ntau dhau vim yog kev tiv thaiv kab mob. Txawm hais tias zinc tsis txaus yog qhov tsawg nyob hauv ntiaj teb sab hnub poob, muaj kwv yees li 2 txhiab tus tib neeg tam sim no tsis muaj zinc hauv ntiaj teb. Txhawm rau tiv thaiv koj txoj kev tiv thaiv kab mob, koj yuav tsum ua kom ntseeg tau tias koj tau txais cov zinc txaus hauv koj cov zaub mov noj txhua hnub. Yog tias koj tsis txaus, nws yog ib qho tseem ceeb noj cov zaub mov uas muaj zinc lossis noj cov zinc ntxiv.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Xaiv Zinc-Rich Foods
Kauj Ruam 1. Nqa qee cov oysters tshiab los ntawm koj lub khw muag khoom noj ntses hauv zos
100 grams ntawm oysters siav muaj 78.6 mg ntawm zinc. Hauv rau oysters nyoos, koj tau txais 32 mg ntawm zinc (uas yog 400% ntawm kev pom zoo txhua hnub pub dawb)! Koj tuaj yeem ua haujlwm rau oysters ntawm ib tog nrog horseradish thiab txiv qaub.
- Pab cov oysters tshiab nrog mignonette. Oysters saj qab nrog horseradish, txiv qaub, thiab kua txob dub mignonette. Txiav ob lub kaum os oysters thiab muab tso rau hauv dej khov. Tom qab ntawd, grate 1 tablespoon ntawm horseradish thiab ib lub txiv qaub. Sib tov horseradish nrog kua txiv thiab zest ntawm 1 txiv qaub, 2 dia kua txiv hmab txiv ntoo thiab 1 teaspoon ntawm cov kua txob dub tawg tshiab. Tom qab sib tov cov mignonette, ntxiv qhov tsoo rau txhua lub oyster.
- Xyuas kom tseeb tias cov oysters tshiab vim tias lawv saj zoo dua thiab cov hnub qub oysters tuaj yeem ua rau koj cov zaub mov lom.
Kauj Ruam 2. Tau txais qee yam khoom qab zib
Hauv 1 tau ntawm cov nqaij hauv av koj yuav tau txais 4.7 mg ntawm zinc. Ib qho ntxiv, roob ris muaj ntau cov protein thiab vitamins A, B, thiab C. Koj tuaj yeem ntxiv nws rau qee cov zaub xam lav lossis muab tso rau ntawm qhaub cij.
Kauj Ruam 3. Yuav qee cov nqaij nyug los ntawm koj lub khw muag zaub
3 ooj ntawm cov nqaij nyuj braised muaj 7 mg ntawm zinc. Ib qho ntxiv, koj yuav tau txais cov protein ntau thiab vitamin B12, uas yog qhov zoo rau qab haus huv thiab ntshav ntshav. Koj tuaj yeem siv cov nqaij nyuj hauv cov stews, do kib thiab lwm yam tsev neeg nyiam.
Yog tias koj xav ua cov nqaij nyuj yooj yim, muab 2 phaus nqaij nyuj stew rau hauv koj lub lauj kaub qeeb. Sib tov ua ke 1/4 khob hmoov tag nrho lub hom phiaj nrog 1/2 teaspoon ntsev thiab 1 teaspoon ntawm paprika. Ncuav cov hmoov no, ntsev thiab paprika sib tov hla cov nqaij hauv lub lauj kaub qeeb. Maj mam do hauv cov nplooj nplooj, qej qej, txhoov celery stalk, peb qos yaj ywm, qej dos, thiab 1 1/2 khob ntawm nqaij nyuj nqaij nyuj. Ua noj stew ntawm qhov chaw qis rau 10 txog 12 teev
Kauj Ruam 4. Nrhiav qee cov txiv ntseej
100 grams cashews muaj 5.6 mg ntawm zinc, uas yog 37% ntawm koj tus nqi txhua hnub. Koj tuaj yeem ntxiv cov txiv ntseej rau zaub nyoos lossis noj lawv ua khoom noj txom ncauj.
Ntxiv cov txiv ntseej, taub dag thiab cov noob taum rau lub vaj zaub zaub. Pov qee cov zaub xam lav romaine nrog qee cov mizuna thiab zaub hauv cov tais zaub xam lav. Tom qab ntawd, sib tov 1/2 ib nrab khob ntxiv cov txiv ntseej nkauj xwb nrog 1 khob freshly squeezed txiv qaub kua txiv, 2 teaspoons ntsev, pinch ntawm kua txob dub, thiab yim cloves qej. Sib tov cov khoom xyaw rau hauv ib lub thawv me me thiab ncuav rau ntawm cov zaub xam lav. Thaum kawg, ntxiv cov txiv ntseej, taub dag thiab cov noob taum rau hauv vaj zaub zaub
Kauj Ruam 5. Yuav cov vitamin-fortified tshais cereal
3/4 khob ntawm cov nplej muaj zog muaj 3.8 mg ntawm zinc. Ib qho ntxiv, cov hmoov nplej muaj zog feem ntau muaj ntau lwm cov vitamins thiab cov zaub mov tseem ceeb.
Kauj Ruam 6. Ua kev zoo siab nrog noj hmo ntawm cw
3 ooj ntawm cov cw siav muaj 3.4 mg ntawm zinc. Tsis tas li ntawd, kev ua cw ntses kuj tseem muaj cov protein ntau, vitamin B12, thiab calcium. Koj tuaj yeem noj cov cw uas siav tau ntawm nws tus kheej, lossis muab cov nqaij siav rau ntawm yob.
Kauj Ruam 7. Yuav qee cov nqaij npuas kib rau noj hmo
3 ooj nqaij npuas chop muaj 2.9 mg ntawm zinc. Nqaij npuas kib kuj muaj roj tsawg thiab muaj protein ntau.
Kauj Ruam 8. Tau txais qee lub taub dag thiab cov noob taum ntawm koj lub khw muag khoom noj qab haus huv
100 grams taub dag thiab taub taub muaj 1.03 mg ntawm zinc. Koj tuaj yeem ntxiv lawv rau zaub nyoos lossis noj lawv ua khoom noj txom ncauj.
Txoj Kev 2 ntawm 3: Siv Zinc Ntxiv
Kauj Ruam 1. Tham nrog koj tus kws kho mob txog kev txhawb kev tiv thaiv nrog zinc ntxiv
Nug koj tus kws kho mob seb koj puas yuav tsum noj cov tshuaj zinc ntxiv txhawm rau txhim kho koj txoj kev tiv thaiv kab mob. Muaj ntau qhov kev tshawb fawb txog lub luag haujlwm ntawm zinc hauv lub cev tiv thaiv kab mob. Txawm hais tias ntau qhov kev tshawb fawb no tseem tab tom muaj, qee qhov kev tshawb fawb qhia tias zinc lozenges tuaj yeem txo qhov mob khaub thuas ntev. Koj tus kws kho mob yuav tsum muaj peev xwm ntsuas qhov pov thawj thiab qhia tswv yim txog kev npaj tsim nyog.
- Kev noj zaub mov kom muaj zinc nyob ntawm kev noj zaub mov, hnub nyoog thiab kab mob. Koj tus kws kho mob yuav xav tau cov khoom no los txiav txim siab thaum txiav txim siab seb koj puas yuav tsum noj zinc.
- Kev tshawb fawb txog zinc ntxiv yog tam sim no tsis suav nrog hais txog seb cov peev txheej muaj txiaj ntsig ntau dua li qhov txaus ntshai. Ib qho ntawm qhov txaus ntshai yog qhov hnov ntxhiab tsw ntxhiab thiab cov txiaj ntsig tseem tsis tau hais meej tias nws tuaj yeem txo qhov mob khaub thuas hnyav li cas.
- Yog tias koj tsis muaj ntawv pov hwm, sim mus ntsib kws kho mob ntawm lub tsev kho mob saib xyuas kev noj qab haus huv hauv zej zog kom paub txog kev txhawb koj lub cev tiv thaiv kab mob nrog zinc.
Kauj Ruam 2. Yuav cov tshuaj zinc los daws qhov tsis muaj zinc
Yog tias koj muaj teeb meem tau txais zinc txaus hauv koj cov zaub mov, koj yuav xav tau yuav cov zinc ntxiv. Ua ntej yuav khoom ntxiv, koj yuav tsum xyuas kom tseeb tias koj tsis muaj zinc txaus vim tias zinc ntau dhau kuj tsis zoo rau koj kev noj qab haus huv.
- Qee qhov kev tshawb fawb qhia tias noj cov tshuaj zinc tsawg kawg 5 lub hlis tuaj yeem pab tiv thaiv khaub thuas.
- Zinc feem ntau muaj nyob hauv cov tshuaj multivitamin.
- Zinc cov tshuaj muaj nyob hauv ntau qhov ntau npaum li cas raws li koj xav tau.
- Zinc cov tshuaj ntxiv tuaj yeem siv ntau hom zinc xws li zinc gluconate, zinc sulfate thiab zinc acetate; txawm li cas los xij, tsis muaj ib qho ntawm cov ntawv no tau raug txiav txim siab zoo dua li lwm tus.
- Noj zinc ntau dua 6 lub lis piam tuaj yeem ua rau tsis muaj tooj liab.
Kauj Ruam 3. Nqa cov lo lo lo lo lo ntxhuav rau ntawm qhov xub thawj ntawm qhov txias
Kev tshawb fawb tau qhia tias noj zinc lozenges lossis phoov hauv 24 teev ntawm qhov mob khaub thuas yuav txo nws lub sijhawm thiab qhov hnyav. Thaum koj pib hnov mob caj pas lossis ua kua ntswg, mus rau lub khw muag tshuaj lossis khw muag khoom noj qab haus huv thiab yuav pob ntawm zinc lozenges. Noj cov tshuaj lozenges rau thawj ob peb hnub ntawm koj txias.
- Tsis txhob noj zinc lozenges ntau dua 5 hnub thaum mob khaub thuas. Qee qhov kev phiv los ntawm kev noj zinc lozenges suav nrog mob plab, lub qhov ncauj khaus thiab ua rau cov xim hlau nyob ntev.
- Zam cov tshuaj tsuag qhov ntswg zinc. Cov tsiaj zoo li poob lawv qhov kev hnov ntxhiab thaum siv cov tshuaj tsuag zinc, thiab tau tshaj tawm tias tib neeg tseem poob lawv qhov kev hnov ntxhiab los ntawm cov tshuaj tsuag qhov ntswg. FDA tau ceeb toom tib neeg kom zam kev siv tshuaj tsuag qhov ntswg uas muaj zinc.
Txoj Kev 3 ntawm 3: Txheeb Tawm Yog Koj Tau Txais Zinc txaus
Kauj Ruam 1. Txheeb xyuas qhov koj pom zoo kom tau txais zinc txhua hnub
Tus nqi zinc uas koj yuav tsum tau haus los ntawm koj ob qho kev noj zaub mov thiab ib qho khoom noj ntxiv yog txawv nyob ntawm koj tus txiv neej thiab hnub nyoog. Koj tuaj yeem xam tawm koj qhov kev pom zoo niaj hnub siv zinc los ntawm kev tshuaj xyuas cov hnub nyoog hauv qab no thiab cov lus pom zoo los ntawm kev sib deev:
- Cov poj niam 19 xyoos lossis laus dua yuav tsum tau txais 8 mg ntawm zinc ib hnub.
- Cov poj niam cev xeeb tub uas muaj hnub nyoog 14 txog 18 xyoos yuav tsum tau txais 13 mg ntawm zinc ib hnub.
- Cov poj niam cev xeeb tub, 19 xyoos thiab laus dua yuav tsum tau txais 11 mg ntawm zinc ib hnub.
- Cov poj niam pub niam mis hnub nyoog 14 txog 18 xyoos yuav tsum tau txais 13 mg ntawm zinc ib hnub.
- Cov poj niam pub niam mis uas muaj hnub nyoog 19 xyoos lossis laus dua yuav tsum tau txais 12 mg ntawm zinc ib hnub.
- Cov txiv neej 14 xyoos thiab laus dua yuav tsum tau txais 11 mg ntawm zinc ib hnub.
Kauj Ruam 2. Txheeb xyuas yog tias koj cov menyuam thiab cov hluas tau txais cov zinc txaus
Koj cov menyuam yuav tsum tau txais kev pom zoo txhua hnub tso cai rau zinc, yog li koj yuav tsum tshuaj xyuas kom pom tias lawv tau txais zinc txaus hauv lawv cov zaub mov. Txheeb xyuas cov nyiaj pab txhua hnub pom zoo hauv qab no:
- Cov menyuam hnub nyoog 7 hli thiab 3 xyoos yuav tsum tau txais 3 mg ib hnub.
- Cov menyuam hnub nyoog 4 txog 8 xyoos yuav tsum tau txais 5 mg ntawm zinc ib hnub.
- Cov menyuam hnub nyoog 9 txog 13 xyoos yuav tsum tau txais 8 mg ntawm zinc ib hnub.
- Cov ntxhais hluas uas muaj hnub nyoog 14 txog 18 xyoos yuav tsum tau txais 9 mg ntawm zinc ib hnub.
Kauj Ruam 3. Tsis txhob noj zinc ntau hauv koj cov zaub mov lossis los ntawm cov tshuaj ntxiv
Zinc ntau dhau tuaj yeem ua rau ntshav tsis txaus thiab cov pob txha tsis muaj zog. Los ntawm kev ua raws cov lus pom zoo txhua hnub rau zinc raws li koj lub hnub nyoog thiab kev sib deev, koj yuav tsum muaj peev xwm zam kev noj zinc ntau dhau. Nco ntsoov tias qhov nyiaj pom zoo txhua hnub suav nrog ob qho zinc los ntawm zaub mov thiab tshuaj ntxiv.
- Txheeb xyuas cov tsos mob ntawm cov tshuaj lom zinc hnyav. Cov tsos mob ntawm cov zinc ntau suav nrog mob plab, ntuav, raws plab, thiab xeev siab. Koj kuj tseem yuav hnov mob taub hau, chim siab, ntshav tsis txaus thiab kiv taub hau.
- Saib seb koj puas muaj kev pheej hmoo ntawm zinc lom. Yog tias koj raug mob raum mob raum, koj yuav muaj feem yuav ua rau muaj zinc ntau dhau hauv koj lub cev. Yog tias koj muaj hemochromatosis, koj kuj tseem yuav nqus tau ntau dhau zinc. Thaum kawg, yog tias koj raug ntau yam tshuaj tua kab, pleev xim, roj hmab, lossis pleev xim hauv koj lub neej lossis ua haujlwm, koj yuav muaj kev pheej hmoo ntawm zinc ntau dhau.
Kauj Ruam 4. Txiav txim siab yog tias koj muaj kev pheej hmoo rau zinc tsis txaus
2 txhiab tus tib neeg thoob ntiaj teb tsis muaj zinc. Txawm li cas los xij, cov neeg feem coob hauv ntiaj teb sab hnub poob tau txaus ntawm cov kab kawm no. Txhawm rau txiav txim siab yog tias koj muaj kev pheej hmoo, tshuaj xyuas cov hauv qab no ntawm kev pheej hmoo pej xeem:
- Cov neeg tsis noj zaub yuav xav tau haus 50 feem pua ntau zinc ntau dua li tau teev tseg hauv cov lus pom zoo txhua hnub vim tias lub cev nqus tau zinc tsawg dua los ntawm cov khoom siv cog.
- Cov neeg uas muaj teeb meem zom zaub mov zoo li Crohn tus kab mob lossis mob plab hnyuv yog qhov pheej hmoo pheej hmoo ua tsis tau.
- Alcoholics muaj feem cuam tshuam rau zinc tsis txaus vim tias cawv txo cov zinc uas lub cev nqus tau.
- Cov neeg uas muaj kab mob hu ua kab mob yog cov muaj feem cuam tshuam rau zinc vim tias lawv xav tau zinc ntau.
- Zinc deficiency yog qhov tsis tshua muaj tshwm sim hauv Tebchaws Meskas vim tias nws feem ntau muaj nyob hauv cov zaub mov nruab nrab.
Kauj Ruam 5. Txheeb xyuas seb koj puas muaj cov tsos mob ntawm zinc tsis txaus
Cov tsos mob ntawm zinc tsis txaus muaj xws li plaub hau poob, raws plab, tsis muaj zog, qhov muag thiab tawv nqaij muaj teeb meem, tsis qab los noj mov thiab ntau yam teeb meem kev loj hlob. Koj tuaj yeem tshuaj xyuas koj cov tsos mob nrog koj tus kws kho mob thiab lawv tseem tuaj yeem ua qhov ntsuas los txiav txim siab seb koj puas muaj qhov tsis txaus. Lawv tuaj yeem ntsuas koj qib zinc hauv koj cov ntshav lossis koj cov plaub hau.
- Cov tsos mob tseem suav nrog poob phaus, kho qhov txhab raug kho, saj hloov pauv thiab ua rau lub hlwb qeeb.
- Nug koj tus kws kho mob kom xaj kuaj ntshav micronutrient, uas txiav txim siab qib ntawm ntau cov vitamins thiab minerals hauv koj lub cev suav nrog zinc.
