Zinc yog cov ntxhia tseem ceeb rau koj lub cev. Koj lub cev tiv thaiv kab mob tso siab rau zinc los ua lub luag haujlwm tseem ceeb, xws li kev ua haujlwm enzyme thiab kev ua haujlwm ntawm tes. Cov neeg laus feem ntau xav tau ib puag ncig 10 mg ntawm zinc ib hnub, tab sis tuaj yeem siv tau kom nyab xeeb txog li 40; txawm li cas los xij, zinc ntau dhau tuaj yeem ua rau muaj kev phom sij. Saib xyuas koj cov zinc kom paub tseeb tias koj nyob hauv qib noj qab haus huv.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Ntxiv Zinc rau Koj Cov Khoom Noj
Kauj Ruam 1. Noj qwj ntses
Ib txoj hauv kev zoo tshaj kom tau zinc yog noj qwj ntses. Qwj ntses muaj qib tseem ceeb ntawm zinc. Oysters muaj cov zinc ntau tshaj plaws. Rau 3 ooj oysters, koj yuav tau txais tsib zaug tus nqi txhua hnub (DV) ntawm zinc. Koj yuav tau txais 74 mg thiab 493% ntawm koj tus nqi txhua hnub.
- 3 ooj ntawm roob ris muaj 6.5 mg zinc (43% DV). 3 ooj ntawm cw muaj 3.4 mg zinc (23% DV).
- Suav nrog noj oysters tsawg kawg ib hlis ib zaug. Yog tias koj tsis nyiam oysters, suav nrog crab lossis cw ib zaug lossis ob zaug hauv ib hlis xwb.
- Qee cov ntses kuj muaj zinc. Ib qho kev pab ntawm flounder muaj tsawg dua 10% ntawm koj cov nyiaj zinc txhua hnub.
Kauj Ruam 2. Muab cov nqaij
Cov khoom noj muaj cov ntsiab lus tseem ceeb ntawm zinc. Koj tuaj yeem tau txais ntau ntau zinc los ntawm kev noj qab haus huv ntawm cov nqaij liab, nqaij npuas, thiab nqaij qaib. 3 ooj nqaij nyuj muaj 7 mg zinc (47% DV). Nqaij npuas muaj 2.9 mg zinc (19% DV) rau 3 ooj.
- Thaum noj nqaij qaib, nco ntsoov noj cov nqaij tsaus. 3 ooj qaib muaj 2.4 mg zinc (16% DV). Qaib ntxhw muaj 3.0 mg zinc (21% DV).
- 4 oz ntawm yaj muaj 35% ntawm koj tus nqi txhua hnub ntawm zinc.
Kauj Ruam 3. Ntxiv cov txiv ntoo rau koj cov zaub mov txawv
Ceev muab me me ntawm koj li kev pom zoo txhua hnub ntawm zinc. Koj tuaj yeem noj cashews, almonds, lossis txiv laum huab xeeb rau qee qhov zinc. Kev noj 1-ounce ntawm cov txiv ntseej muaj 1.6 mg ntawm zinc (11% DV).
- 1 ooj ntawm almonds muaj 6% ntawm koj cov nyiaj zinc txhua hnub.
- Koj tuaj yeem suav nrog txiv ntoo ua khoom noj txom ncauj txhua hnub. Feem ntau cov txiv ntoo muaj zinc, txawm hais tias tsis nyob rau qib siab.
Kauj Ruam 4. Noj mis nyuj
Cov khoom siv mis nyuj muaj zinc. Koj tuaj yeem suav qee qhov khoom siv mis rau hauv koj cov khoom noj txhua hnub kom nce koj cov zinc. Yoghurt muaj cov zinc ntau tshaj ntawm txhua cov khoom siv mis. 8 ooj muaj 1.7 mg ntawm zinc (11% DV).
- 1 ooj ntawm Swiss cheese muaj 8% ntawm koj tus nqi txhua hnub ntawm zinc, thiab 1 ooj ntawm cheddar lossis mozzarella muaj 6%.
- 1 khob uas muaj roj tsawg lossis mis nyuj rog muaj 7% ntawm koj tus nqi txhua hnub.
Kauj Ruam 5. Ntxiv cov nplej
Qee cov nplej muaj zinc txaus hauv lawv ntxiv qhov tseem ceeb rau koj tus nqi txhua hnub. Ib pob ntawv ntawm oatmeal tam sim muaj 7%. Qee cov qoob loo muaj zog nrog txog 25% ntawm koj cov zinc txhua hnub rau ib qho kev pab.
- Quinoa muaj 18% ntawm koj tus nqi txhua hnub rau 3/4 khob.
- Txheeb daim ntawv lo ntawm cov khoom noj muaj zog uas suav nrog zinc.
Kauj Ruam 6. Khoom noj txom ncauj ntawm cov noob
Noob muaj qhov tseem ceeb ntawm zinc. Koj tuaj yeem suav nrog cov noob rau hauv koj cov tais diav tseem ceeb, yogurt, oatmeal, cereal, zaub nyoos, lossis txawm yog khoom txom ncauj rau lawv. 1/4 khob ntawm cov noob hnav thiab noob taub dag ob qho tib si muaj 25% ntawm koj tus nqi txhua hnub.
Kauj Ruam 7. Noj cov taum thiab taum
Legumes thiab taum yog qhov zoo ntawm zinc. Cov peev txheej no suav nrog tofu, tempeh, taum pauv, taum taum, taum dub, taum garbanzo, lentils, thiab txiv laum huab xeeb. Ib nrab khob ntawm chickpeas muaj 9% ntawm koj tus nqi txhua hnub, thiab taum taum muaj 6%.
Tsau koj cov taum thiab legumes ua ntej koj ua noj. Lawv muaj phytates, uas thaiv kev nqus ntawm cov zaub mov, thiab soaking yuav tshem tawm cov phytates
Kauj Ruam 8. Suav nrog cov tshuaj zinc ntxiv
Yog tias koj tab tom tawm tsam cov zinc txaus los ntawm koj cov zaub mov noj, koj tuaj yeem noj cov zinc ntxiv. Koj tuaj yeem yuav cov tshuaj ntxiv hauv daim ntawv ntsiav tshuaj kom noj txhua hnub. Cov tshuaj feem ntau tuaj hauv daim ntawv 30 mg, uas yog 200% ntawm koj DV.
- Mus ntsib koj tus kws kho mob kom txiav txim siab yog tias koj cov qib zinc tsis txaus txaus los noj tshuaj ntxiv.
- Ceev faj kom tsis txhob siv cov zinc ntau dhau yog tias noj cov tshuaj ntxiv los ntawm kev ua raws cov lus qhia thiab cov ntaub ntawv tshuaj.
Txoj Kev 2 ntawm 3: Tau Txais Txoj Cai Zinc Rau Koj
Kauj Ruam 1. Txheeb xyuas qhov raug ntawm zinc txhua hnub
Tus nqi zinc hauv ib tus neeg yuav tsum muaj qhov sib txawv raws cov yam, xws li hnub nyoog thiab poj niam txiv neej. Koj yuav tsum txiav txim siab ntau npaum li cas zinc koj xav tau txhua hnub vim tias tau txais zinc ntau dhau tuaj yeem ua teeb meem.
- Cov menyuam yaus hnub nyoog 7 hlis txog 3 xyoos xav tau 3 mg txhua hnub. Cov menyuam yaus hnub nyoog qis dua xya hli xav tau 2 mg.
- Cov menyuam hnub nyoog plaub txog yim xyoo xav tau 5 mg.
- Cov menyuam hnub nyoog 9 txog 13 xyoos xav tau 8 mg. Ob leeg tuaj yeem nce txog 23 mg kev nyab xeeb txhua hnub.
- Txiv neej hluas hluas hnub nyoog 14 txog 18 xyoos xav tau 11 mg. Poj niam xav tau 9 mg. Ob leeg tuaj yeem nce txog 34 mg kev nyab xeeb txhua hnub.
- Txiv neej tshaj 18 xyoo xav tau 11 mg, thaum poj niam xav tau 8 mg. Ob leeg tuaj yeem tau txais txog 40 mg kev nyab xeeb txhua hnub.
- Zinc xav tau nce ntxiv thaum cev xeeb tub thiab/lossis pub niam mis - 11 mg thiab 12 mg feem. Cov lej no yuav muaj ntau dua yog tias koj yog tub hluas.
Kauj Ruam 2. Koom nrog zinc ntau dua yog tias koj tsis noj nqaij
Cov neeg tsis noj nqaij yuav tsum tau ceev faj tshwj xeeb kom tau txais zinc txaus los ntawm cov tsiaj tsis yog tsiaj. Koj tuaj yeem tau txais zinc los ntawm taum thiab legumes, txiv ntseej thiab noob, oats, thiab cov noob qoob loo
Cov neeg tsis noj zaub thiab vegans tuaj yeem muaj zinc tsis txaus vim tias ntau qhov tseem ceeb ntawm zinc tsis txaus rau cov neeg tsis noj nqaij. Lwm qhov laj thawj yog cov nplej thiab legumes, cov zaub mov tseem ceeb rau cov neeg tsis noj nqaij, muaj qib phytic acid siab. Qhov tivthaiv no yuav txo qis kev nqus zinc
Kauj Ruam 3. Paub qhov tseem ceeb ntawm zinc
Zinc yog qhov tseem ceeb rau ntau lub cev kev ua haujlwm. Nws yog ib qho tseem ceeb rau koj lub cev tiv thaiv kab mob. Zinc tseem ua lub luag haujlwm tseem ceeb hauv ntau dua 300 qhov kev cuam tshuam enzyme hauv lub cev. Zinc tseem ua lub luag haujlwm tseem ceeb rau cov protein thiab daim nyias nyias ntawm tes.
- Hauv cov protein, zinc muab cov scaffolding los khaws cov protein kom raug. Lub scaffold no hu ua "zinc finger motif." Cov protein uas muaj cov ntiv tes ntiv tes zinc yog qhov tseem ceeb hauv kev tswj hwm cov noob, cim rau hauv DNA, tau hais tawm. Cov protein no ua raws li kev hloov pauv, tswj kev qhia noob.
- Zinc tseem yog qhov tseem ceeb hauv kev sib txuas lus ntawm tes nrog leej twg thiab yog qhov tseem ceeb hauv kev tswj hwm cov qib hormone thiab hauv kev xa cov paj hlwb
- Zinc ua lub luag haujlwm hauv cov txheej txheem hu ua apoptosis, lossis programmed cell tuag. Qhov no yog qhov tshwj xeeb tshaj yog tswj hwm cov qog nqaij hlav cancer thiab tshem tawm lub cev ntawm cov cell tsis ua haujlwm.
Kauj Ruam 4. Paub tias cov zaub mov zinc cuam tshuam nrog
Thaum nws yog qhov tseem ceeb kom tau txais zinc txaus hauv koj cov zaub mov noj, nws tseem yog qhov tseem ceeb kom paub tias zinc tuaj yeem cuam tshuam nrog kev nqus ntawm lwm cov zaub mov, xws li tooj liab, hlau, thiab calcium. Yog tias koj xav tau nce ib qho ntawm cov as -ham no, tso koj cov zaub mov nrog zinc thiab tooj liab, hlau, thiab calcium. Muab sijhawm li ob mus rau peb teev ntawm kev noj cov zaub mov no.
Txawm hais tias zinc thaiv kev nqus ntawm qee cov zaub mov, nws xav tau rau kev nqus tau zoo ntawm lwm tus. Zinc xav tau rau kev nqus ntawm folate (vitamin B) thiab kev ua haujlwm ntawm Vitamin A
Txoj Kev 3 ntawm 3: Nkag Siab Zinc
Kauj Ruam 1. Txheeb xyuas qhov muaj feem yuav ua rau muaj zinc tsis txaus
Marginal zinc tsis txaus yog feem ntau, nrog txog 2 txhiab tus tib neeg thoob ntiaj teb cuam tshuam. Kev tsis muaj peev xwm ua rau muaj kev loj hlob tsis zoo, lub cev tsis zoo thiab kev puas siab puas ntsws, thiab muaj kev pheej hmoo kis mob ntau ntxiv. Muaj ntau qhov xwm txheej txaus ntshai rau cov tsis muaj zinc tsis txaus suav nrog:
- Cov me nyuam mos yug ntxov thiab tsis muaj menyuam hnyav lossis cov laus pub mis rau menyuam yaus thiab cov menyuam yaus uas tsis tau txais zaub mov muaj zinc txaus
- Cov menyuam yaus thiab cov hluas
- Cov poj niam cev xeeb tub thiab pub niam mis, tshwj xeeb yog cov poj niam hluas
- Cov neeg mob tau txais ib daim ntawv ntawm kev pub niam mis nkag mus rau hauv lub cev hu ua kev noj zaub mov zoo rau niam txiv
- Cov menyuam yaus thiab cov neeg laus tsis txaus noj zaub mov lossis tsis txaus
- Cov neeg mob raws plab hnyav los yog mob ntev
- Cov tib neeg uas muaj malabsorption syndromes lossis zom zaub mov thiab lub siab tsis zoo
- Cov neeg uas muaj kab mob Celiac, mob plab ntev, Crohn tus kab mob, mob plab
- Cawv cawv nrog kab mob siab cawv
- Cov tib neeg uas muaj kab mob hauv lub raum thiab ua rau mob ntshav tsis txaus
- Cov neeg laus dua (tshaj 65 xyoos)
- Cov tib neeg ntawm cov tshuaj tshwj xeeb uas cuam tshuam nrog kev nqus lossis ua haujlwm ntawm zinc
- Cov neeg tsis noj nqaij nruj
Kauj Ruam 2. Paub txog qhov phom sij ntawm qhov tsis txaus zinc
Zinc tsis txaus yog qhov tsawg. Nws feem ntau yog tshwm sim los ntawm kab mob caj ces tsawg tsawg hu ua acrodermatitis enteropathica. Hauv cov xwm txheej no, cov tsos mob suav nrog kev loj hlob qeeb thiab kev txhim kho, ncua kev loj hlob ntawm kev sib deev, tawv nqaij ua pob, raws plab hnyav, ua tsis tau zoo ntawm lub cev tiv thaiv kab mob, kho qhov txhab tsis zoo, hnov qab tsis zoo thiab tsis qab los noj mov thiab ua rau lub qhov muag khov.
Yog koj ntseeg tias koj muaj tus kab mob no, mus ntsib koj tus kws kho mob kom kuaj
Kauj Ruam 3. Nkag siab txog kev phom sij ntawm zinc ntau dhau
Txawm hais tias zinc yog qhov tseem ceeb rau koj lub cev kev noj qab haus huv tag nrho, koj xav kom ntseeg tau tias koj tau txais qhov raug. Nws nyuaj rau overdose nrog zaub mov ib leeg - feem ntau yog siv ntau dhau los tshwm sim los ntawm kev noj ntau dhau cov tshuaj thiab/lossis noj tshuaj ntxiv nrog rau kev noj zaub mov zinc ntau. Zinc ntau dhau tuaj yeem ua teeb meem kev noj qab haus huv tseem ceeb xws li xeev siab, ntuav, tsis qab los noj mov, mob plab, raws plab thiab mob taub hau.
- Zinc qib siab tuaj yeem cuam tshuam nrog qib tooj liab thiab hlau thiab qhov no tuaj yeem ua rau tooj liab thiab hlau tsis txaus.
- Ib txwm tham nrog koj tus kws kho mob thiab paub txog qee yam tshuaj multivitamins tuaj yeem suav nrog zinc.
