Cov Zaub Zaub Siab Zinc - Noj Zaub Rau Zinc Noj

2024 Tus sau: Chloe Blomfield | [email protected]. Kawg hloov kho: 2023-12-15 23:55

Tau txais qhov sib npaug zoo tshaj plaws ntawm cov as-ham hauv koj lub cev tuaj yeem yog qhov nyuaj. Minerals xws li zinc yog qhov tseem ceeb rau kev noj qab haus huv zoo thiab tuaj yeem tau txais los ntawm cov khoom noj tsiaj lossis tshuaj ntxiv. Yuav ua li cas yog tias koj yog vegan? Zinc nplua nuj zaub muaj ntau tab sis ntau cov zaub mov cog muaj phytates, uas txo qhov nqus. Tshawb nrhiav seb cov zaub mov twg muaj zinc tuaj yeem ua haujlwm rau koj thiab txhim kho kev nqus hauv kab lus no.

Kuv Xav Tau Zinc Ntau npaum li cas thiab Vim Li Cas

Zinc tsis txaus yog muaj nyob rau hauv cov neeg tsis noj nqaij thiab vegans. Tias yog vim li cas cov nroj tsuag raws li kev noj haus tsis tso cai rau noj cov khoom noj tsiaj uas muaj zinc. Cov tshuaj ntxiv yog ib qho kev daws teeb meem, tab sis qhov sib ntxiv ntawm qee cov zaub rau zinc kuj tuaj yeem nce qib ntawm cov ntxhia no. Nco ntsoov tias cov zaub mov hauv tsev neeg legume tuaj yeem txwv kev nqus, yog li yog tias koj cov khoom noj muaj siab hauv cov no, suav nrog lwm cov zaub zinc.

Tam sim no DV rau zinc yog 15 milligrams, tab sis vegans yuav tsum tsom rau 30 mg. Qhov no yog vim muaj kev noj ntau ntawm phytate uas muaj cov khoom noj hauv vegan noj. Cov no txwv cov zinc uas lub cev tuaj yeem nqa tau.

Zinc yog ib qho tseem ceeb rau lub cev tiv thaiv kab mob, tsim cov enzymes, tsim cov proteins, DNA, thiab ua kom muaj kev hnov tsw zoo. Nws kuj pab nrog carbohydrate metabolism, txhim kho daim tawv nqaij noj qab haus huv thiab rau tes, thiab txhim kho qhov txhab zoo. Zinc deficiency ua rau lub cev tsis muaj zog, plaub hau poob, thiab estrogen tsis txaus. Nws tuaj yeem ua rau muaj kev loj hlob stunted hauv cov tub ntxhais hluas thiab mob raws plab. Raws li nrog txhua yam, nws yog qhov ua tib zoo sib npaug uas cov zinc ntau dhau tuaj yeem tso cov tshuaj lom dawb radicals.

Cov zaub muaj zinc yog ib txoj hauv kev zoo los khaws cov khoom zoo ntawm cov pob zeb tseem ceeb no. Txawm li cas los xij, qee yam tuaj yeem cuam tshuam kev nqus ntawm zinc. Ib qho ntawm cov no twb tau tham txog - phytates. Lwm yam teeb meem tuaj yeem ncua kev nqus ntawm cov as-ham thiab. Tsis txaus cov protein slows zinc uptake. Qhov no yog ib qho teeb meem tshwm sim ntawm vegans, tshwj xeeb tshaj yog cov tshiab rau kev xyaum.

Tsis tas li ntawd, qhov tseem ceeb ntawm cov protein rau vegans feem ntau yog legumes thiab txiv ntseej, uas muaj phytates. Leavening thiab fermentation tuaj yeem ua rau kom zinc nqus tau yog vim li cas cov khoom noj xws li taum paj thiab tempeh, uas yog cov zaub zinc, pab txhim kho zinc noj. Soaking koj taum thiab lentils zoo ua ntej ua noj kuj tuaj yeem tshem tawm qee cov phytates.

Zinc Rich Zaub

Kev tsim cov khoom noj uas suav nrog tag nrho cov zaub mov thiab cov khoom noj uas xav tau rau kev noj qab haus huv yuav siv qee qhov kev xyaum. Spinach tej zaum yuav yog ib qho ntawm cov zinc nplua nuj veggies. Lwm cov zaub rau zinc muaj xws li:

• Mushrooms
• Asparagus
• pob kws

Nyob zoo broccoli

• Nplej kab mob

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws

• Karlic
• Nqaij (tshwj xeeb yog xim av)
• Okra
• Zucchini

Ntaus thiab noob muaj protein ntau tab siskuj zinc. Sim ntxiv zinc rau koj cov zaub mov nrog cov noob xws li:

• Pumpkin
• Sunflower
• Hmoob

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.

• Chia

Ntaus yog ib feem ntawm zinc nplua nuj zaub mov noj, xws li:

• Peanuts (ua tau yog legume)
• Brazil nuts
• Walnut
• Almonds
• Pecans