Mumuviri wemunhu chimbo chakaoma, iyo inenge inenge yose yefurafura yaMendeleyev inodiwa kuti zviitwe zvakanaka. Zvinhu zvakawanda muviri unokwanisa kugadzira zvakasununguka, asi kunewo izvo zvinofanira kuwanikwa nekudya. Funga kuti kune zincini, iyo inobata basa rinokosha mumagetsi ekugadzirwa kwemunhu.
Kusina zinc
Zinc chinhu chinonyanya kukosha, uye kushayikwa kwayo kamwe kunobata hutano hwevanhu. Kutanga, zvose zvekudzivirira uye kubereka zvinoshungurudza, pamwe nekupora kurapa kuchave kwakaoma. Chinhu chinonyanya kuipa kushayikwa kweZinc muhuduku: izvi zvinogona kukonzera kukura kwekukura nekuyaruka. Mune zvimwe zviitiko, izvi zvinokanganisa kunyange kutora uye kunhuwa.
Mukuwedzera, inofungidzirwa kuti zinc inodzivisa kukwegura, uye izvi zvinoreva kuti kushaiwa kwayo kuchapfeketa. Ndicho chikonzero nei zvakakosha zvikuru kuti vakadzi vaone kuenzana kwezvinhu izvi. Kugadzirisa zviri pamusoro apa, tinogona kuona migumisiro yakaipa yakadaro yekushayikwa kweZinc:
- kazhinji zvirwere;
- kurasikirwa kwevhudzi;
- kukura kunono muvana;
- kutsamwa uye kurasikirwa mupfungwa;
- shure kwezera;
- kurasikirwa nechido, kuravira uye kunhuwa;
- kusava nehanya nevanhu;
- kusabereka mukati mevakadzi;
- kutyora kwekufananidzwa kwevhitamisi A, C uye E;
- brittle misumari;
- varonda vanga kuporesa;
- kuonekwa kwemafuro;
- cholesterol yakawedzerwa.
Chiratidzo chakajeka chekunze kwekushaya zinc mumuviri kuonekwa kwemavara machena pamisungo. Kana ukazviona, ungada kuve wakanyatsoteerera kudya kwako.
Zinc yakawanda
Usakanganwa kuti iwe unogara uchiisa pangozi "kukunda" kana iwe uchishingaira zvikuru. Pane mukana wekukuvadza hutano hwako kana iwe ukatora mishonga yakawandisa (zvechokwadi, hazvigoneki kuti kudarika kunopisidzira iwe mumamiriro ekushandiswa kwezvokudya zvine zinc). Nemhaka yehuwandu hwehuwandu, huwandu hunouraya hwehupenyu hunogona, kusakwanisa kudonha mishonga mumatumbo nekushayikwa kwemamwe emaminera.
Mishonga ine zinc
Chimbofunga kuti zinc inowanikwa kuitira kuti ugone kuigamuchira nenzira yakasikwa, pasina kushandisa zvinodhaka uye zvekudya zvinowedzera. Mune chimiro chawo chechisikigo, inowedzera zviri nani uye haityisidzi muviri. Chokutanga pane zvose, inogona kuwanika mune zvigadzirwa zvemapoka mashanu akadaro (muzinc first yekutanga, mune zvekupedzisira iripo mune zvishoma).
Sunflower mbeu nemiti
Mbeu namate ndezvakanakisisa zvinobva kune zinc. Vachiwedzera kune saladi, vashandise sehove, uye kusava nekinc hakuna kukuvhundusa. Kunyanya kuzivikanwa munyaya idzi ndeye sesame mbeu, mbeu yepungu uye mbeu yezuva, pamwe nemiti yemapine uye marangi.
Low-fat protein products
Iwe unofarira nyama ne-michina? Iine zvinhu zvakawanda zvinobatsira. Zinc yakawanda mumombe, nyama, nyama yehuku, turkey. Zvokudya zvenyama zvakashata zve zinc zvine zvishoma.
Zviyo kwete kwete chete
Iko boka rine zvinhu zvakasiyana-siyana - zvose zvizere uye mbiriso, neii yolk. Ivo vakabatana nevakashambadzirwa zvinyorwa zveZinc.
Nyemba
Vegetable protein ndiyo yakakwana inobva zinc! Mune mhando ipi neipi yehairi, nyemba , mapea kana lenti, pane nguva dzose yakakwana yezvinhu izvi zvinokosha. Nenzira, boka iri rinosanganisira peanut butter, walnuts uye munyu - hapana zinc zhinji mukati mazvo, sezvibereko zveboka rechipiri.
Hove
Mudiwa we sardine haazombotambudziki nekushaiwa zinc, sezvinozoita avo vanogara vachidya tuna kana salmon. Muchigadzirwa chakadaro, kincini duku, asi kushandiswa nguva dzose kwacho kuchakuchengetedza iwe kubva pakusara.
Sarudza zvaunofarira zvinowanikwa kubva pane urongwa udzoze zviwanikwa zveZinc nemufaro!