15 Cov khoom noj muaj txiaj ntsig tshaj plaws hauv Zinc
Zoo Siab
Zinc yog cov ntxhia pob zeb siv rau lub cev, tab sis nws tsis yog tsim los ntawm tib neeg lub cev, tau yooj yim pom hauv cov zaub mov ntawm tsiaj keeb kwm. Nws lub luag haujlwm yog ua kom muaj kev ua haujlwm ntawm lub cev thiab ua kom lub cev tsis muaj zog, ua rau lub cev muaj zog tiv thaiv kev kis mob los ntawm cov kab mob, fungi lossis kab mob.
Tsis tas li ntawd, zinc ua si lub luag haujlwm tseem ceeb, ua lub luag haujlwm tseem ceeb ntawm cov protein ntau hauv lub cev. Yog li no, qhov tsis muaj zinc yuav ua rau muaj kev hloov pauv ntawm cov pa tsw qab, plaub hau ploj, nyuaj rau kev kho thiab, tseem, kev loj hlob thiab teeb meem hauv menyuam yaus. Tshawb xyuas seb qhov tsis muaj zinc yuav ua li cas hauv lub cev.
Qee qhov tseem ceeb ntawm zinc yog cov zaub mov tsiaj, xws li oysters, nqaij nyuj lossis nplooj siab. Raws li rau cov txiv hmab txiv ntoo thiab zaub, feem ntau, lawv tsis tshua muaj zinc thiab, yog li ntawd, cov neeg uas noj zaub tsis noj hom zaub mov, piv txwv li, yuav tsum noj tshwj xeeb cov kua taum thiab noob txiv, xws li txiv ntoo noob txiv los yog txiv laum huab xeeb, kom tswj tau lawv cov qib zinc zoo dua. Cov.
Dab tsi yog zinc rau
Zinc tseem ceeb heev rau kev ua haujlwm ntawm tus kab mob, muaj lub luag haujlwm zoo li:
- Ntxiv dag zog rau lub cev tiv thaiv kab mob;
- Sib ntaus sib tua ntawm lub cev thiab lub siab;
- Nce qib zog;
- Ncua Kev laus;
- Txhim kho kev nco;
- Tswj kev tsim cov tshuaj hormones ntau yam;
- Txhim kho qhov zoo ntawm daim tawv nqaij thiab ntxiv dag zog cov plaub hau.
Zinc deficiency tuaj yeem ua rau tsis hnov qab saj, tsis nco qab zoo nkauj, tsis nco qab, loj hlob qeeb qeeb, plaub hau ploj, ncua kev sib deev, tsis muaj phev ntau lawm, txo qis hauv lub cev, tsis muaj qab zib.Thaum uas tshaj zinc tau tshwm sim nws tus kheej los ntawm xeev siab, ntuav, mob plab, ntshav liab los yog tooj liab tsis txaus.
Kawm paub ntau ntxiv txog kev ua haujlwm ntawm zinc hauv lub cev.
Cov zaub mov muaj nplua nuj hauv zinc
Cov npe no nthuav qhia cov khoom noj uas muaj cov zinc ntau tshaj.
| Khoom Noj (100 g) | Zinc |
| 1. Ciav siav | 39 mg |
| 2. ci nqaij nyuj | 8,5 mg |
| 3. Ua qaib cov txwv | 4,5 mg |
| 4. Ua kom nqaij tawv | 4.4 mg |
| 5. Ua noj ua ntej daim siab nqaij qaib | 4,3 mg |
| 6. Taub dag noob | 4.2 mg |
| 7. Taum kua taum | 4.1 mg |
| 8. Siav yaj | 4 mg |
| 9. Almond teb | 3.9 mg |
| 10. Pecan | 3.6 mg |
| 11. Cov txiv laum huab xeeb | 3,5 mg |
| 12. Brazil txiv ntoo | 3.2 mg |
| 13. Lub txiv ntseej ntoo | 3.1 mg |
| 14. Ua noj nqaij qaib | 2,9 mg |
| 15. Ua noj nqaij npuas | 2,4 mg |
Pom zoo kom noj txhua hnub
Qhov kev pom zoo ntawm kev noj kom tsawg txhua hnub nws txawv raws theem ntawm lub neej, tab sis kev noj zaub mov muaj txiaj ntsig tau lees tias muaj kev xav tau ntawm kev xav tau.
Cov ntsiab lus zinc hauv cov ntshav yuav tsum sib txawv ntawm 70 txog 130 mcg / dL ntawm cov ntshav thiab nyob rau hauv cov zis nws yog qhov ib txwm pom tau ntawm 230 txog 600 mcg ntawm zinc / hnub.
| Muaj hnub nyoog / tub los ntxhais | Pom zoo kom noj txhua hnub (mg) |
| 13 xyoos | 3,0 |
| 48 xyoo | 5,0 |
| 9 -13 xyoos | 8,0 |
| Cov txiv neej hnub nyoog 14 txog 18 xyoo | 11,0 |
| Cov pojniam hnub nyoog 14 txog 18 xyoo | 9,0 |
| Cov txiv neej dhau 18 xyoo | 11,0 |
| Cov poj niam tshaj 18 xyoo | 8,0 |
| Cev xeeb tub hauv cov menyuam hnub nyoog qis dua 18 xyoo | 14,0 |
| Cev xeeb tub dhau 18 xyoo | 11,0 |
| Cov poj niam pub niam mis uas muaj hnub nyoog qis dua 18 xyoo | 14,0 |
| Pub niam mis rau poj niam laus dua 18 | 12,0 |
Kev noj haus tsawg tshaj li Zinc pom zoo ntev ntev tuaj yeem ua rau ncua kev sib deev thiab pob txha ntawm lub cev, plaub hau poob, tawv nqaij mob, muaj ntau yam muaj mob los yog tsis qab los noj mov.
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