Lijo tse 15 tse ruileng ka ho fetisisa Zinc
Litaba
Zinc ke diminerale ea mantlha bakeng sa 'mele, empa ha e hlahisoe ke' mele oa motho, e fumanehang habonolo lijong tsa tlhaho ea liphoofolo. Mesebetsi ea eona ke ho netefatsa tšebetso e nepahetseng ea sistimi ea methapo le ho matlafatsa sesole sa 'mele, ho matlafatsa' mele ho hanela mafu a bakoang ke livaerase, li-fungus kapa libaktheria.
Ntle le moo, zinc e bapala karolo ea bohlokoa ea sebopeho, e leng karolo ea bohlokoa ea liprotheine tse fapaneng 'meleng. Ka hona, khaello ea zinki e ka baka liphetoho boikutlong ba litatso, ho lahleheloa ke moriri, ho thatafalloa ke ho fola esita le mathata a kholo le kholo ho bana. Lekola hore na khaello ea zinki e ka baka eng 'meleng.
Mehloli e meng e ka sehloohong ea zinki ke lijo tsa liphoofolo, tse kang li-oyster, nama ea khomo kapa sebete. Ha e le litholoana le meroho, ka kakaretso, li na le zinki e tlase, ka hona, batho ba jang mofuta oa meroho, mohlala, ba lokela haholo ho ja linaoa tsa soya le linate, joalo ka lialmonde kapa matokomane, ho boloka maemo a zinc a laoloang hantle .
Zinc ke eng
Zinc e bohlokoa haholo ts'ebetsong ea 'mele, e na le mesebetsi e kang:
- Matlafatsa sesole sa 'mele;
- Loantša mokhathala 'meleng le kelellong;
- Eketsa maemo a matla;
- Ho lieha ho tsofala;
- Ntlafatsa mohopolo;
- Laola tlhahiso ea lihormone tse fapaneng;
- Ntlafatsa ponahalo ea letlalo le ho matlafatsa moriri.
Ho haella ha zinki ho ka baka maikutlo a fokotsehileng a tatso, anorexia, ho se tsotelle, ho holofala ha kholo, ho lahleheloa ke moriri, ho lieha ho holisa thobalano, tlhahiso e tlase ea peo, ho fokotsa boits'ireletso ba mmele, mamello ea tsoekere.Le ha zinc e fetelletseng e ka iponahatsa ka ho nyekeloa ke pelo, ho hlatsa, bohloko ba mpeng, khaello ea mali kapa khaello ea koporo.
Ithute haholoanyane ka ts'ebetso ea zinc 'meleng.
Tafole ea lijo tse nang le zinki
Lethathamo lena le hlahisa lijo tse nang le zinki e ngata haholo.
| Lijo (100 g) | Zinki |
| 1. Li-oyster tse phehiloeng | 39 mg ,. |
| 2. Khomo ea nama ea khomo | 8.5 mg ,. |
| 3. Turkey e phehiloeng | 4,5 mg |
| 4. Poho e phehiloeng | 4.4 mg |
| 5. Sebete sa kana se phehiloeng | 4.3 mg |
| 6. Peo ea mokopu | 4.2 mg |
| 7. Linaoa tsa soya tse phehiloeng | 4.1 mg |
| 8. Konyana e phehiloeng | 4 mg |
| 9. Almond | 3.9 mg |
| 10. Pekane | 3.6 mg |
| 11. Peanut | 3.5 mg ,. |
| 12. Nate ea Brazil | 3.2 mg |
| 13. Linate tsa cashew | 3.1 mg ,. |
| 14. Khoho e phehiloeng | 2.9 mg |
| 15. Nama ea kolobe e phehiloeng | 2.4 mg |
Khothaletso ea ho ja letsatsi le letsatsi
Khothaletso ea ts'ebeliso ea letsatsi le letsatsi e fapana ho ea ka sethaleng sa bophelo, empa phepo e nepahetseng e tiisa phepelo ea litlhoko.
Motsoako oa zinki o maling o lokela ho fapana lipakeng tsa 70 ho isa ho 130 mcg / dL ea mali mme ka moroto ho tloaelehile ho fumana lipakeng tsa 230 ho isa ho 600 mcg ea zinc / ka letsatsi.
| Lilemo / bong | Khothaletso e kenang ea letsatsi le letsatsi (mg) |
| Lilemo tse 13 | 3,0 |
| Lilemo tse 48 | 5,0 |
| Lilemo tse 9 -13 | 8,0 |
| Banna ba pakeng tsa lilemo tse 14 le 18 | 11,0 |
| Basali ba pakeng tsa lilemo tse 14 le 18 | 9,0 |
| Banna ba fetang lilemo tse 18 | 11,0 |
| Basali ba fetang lilemo tse 18 | 8,0 |
| Bokhachane ho bana ba ka tlase ho lilemo tse 18 | 14,0 |
| Bokhachane ho feta lilemo tse 18 | 11,0 |
| Basali ba anyesang ba ka tlase ho lilemo tse 18 | 14,0 |
| Basali ba anyesang ba fetang lilemo tse 18 | 12,0 |
Ho kenella ka Zinc e sa khothaletsoeng nako e telele ho ka baka ho lieha ho holisa thobalano le masapo, ho lahleheloa ke moriri, liso tsa letlalo, ho ba le tšoaetso ea tšoaetso kapa ho hloka takatso ea lijo.
Abelana
Aspergillosis: ke eng, matšoao le kalafo
