Zinc ga masu cin ganyayyaki: ma'adinan da ake rashin ci da shi a hankali
Zinc ba ya samun kulawa sosai sai dai idan mutum ya lura da raunukan da ke warkewa a hankali ko maimaita mura. Abincin shuka ba ya ƙarancin zinc kai tsaye, amma yana kusa da layin ƙarancin fiye da abincin nama, kuma bambancin shine shan zinc maimakon yawan ci. Kusan kowane gyara a nan shine dabarar shirya abinci maimakon kari.
Key facts
- Matsayin yau da kullun da aka yi amfani da shi anan
- 11 mg
- Tushen abinci da aka lissafa
- 12
- Tushen mafi yawa
- Oats — 3.1 mg
- Kari
- Yawanci ba lallai ba ne
Nawa kuke buƙata
RDA na Amurka tare da daidaitawar abincin shuka
RDA na Amurka tare da daidaitawar abincin shuka
RDA na Amurka
Yawan ci mai yawa yana hana shan jan karfe
Inda yake fitowa
| Abinci | Rabo | mg | % na burin |
|---|---|---|---|
| Oats | 80 g bushe | 3.1 | 28% |
| 'Ya'yan hemp | 30 g | 3 | 27% |
| Kayan karin kumallo da aka ƙarfafa | 40 g | 3 | 27% |
| Lentils | 1 kofi da aka dafa | 2.5 | 23% |
| Chickpeas | 1 kofi da aka dafa | 2.5 | 23% |
| 'Ya'yan kabewa | 30 g | 2.2 | 20% |
| Tofu mai ƙarfi | 150 g | 2 | 18% |
| Quinoa da aka dafa | 1 kofi | 2 | 18% |
| Cashews | 30 g | 1.6 | 15% |
| Burodin sourdough na alkama gabaɗayaFermentation yana rage phytate | 2 yanka | 1.4 | 13% |
| Tahini | 2 cokali | 1.4 | 13% |
| Tempeh | 100 g | 1.1 | 10% |
Samun sha, ba kawai ci ba
Phytate shine labarin gaba ɗaya
Zinc yana daure da phytic acid a cikin legumes, hatsi da tsaba da ba a sarrafa su ba. Abincin da ke da yawan hatsi gabaɗaya da ba a jiƙa ba na iya rage shan zinc daga kusan 30% zuwa ƙasa da 15%.
Jiƙa, tsiro, ferment, gasa
Jiƙa wake na dare da zubar da ruwan, tsirowa lentils, amfani da sourdough maimakon burodin yisti mai sauri, da gasa goro da tsaba duk suna rage phytate kuma suna sakin zinc.
Kar a sha karin ƙarfe tare da zinc
Yawan ƙarfe mai yawa yana gasa da zinc a wuraren jigilar su. Raba su da 'yan sa'o'i idan kana shan duka biyun.
Yawanci ba lallai ba ne
Yawancin masu cin shuka da ke cin legumes, tsaba da hatsi gabaɗaya kullum suna da kyau. Idan kana shan kari, 10-15 mg ya isa; yawan ci na dogon lokaci sama da 40 mg yana haifar da ƙarancin jan karfe, wanda yake da wuyar gyara fiye da matsalar da ka fara da ita.
Alamun raguwa
- Raunuka da ƙaiƙayi suna warkewa a hankali
- Mura da cututtuka akai-akai
- Rashin ɗanɗano ko wari
- Gashi yana yin siriri, da fararen tabo a farce
- Kuraje ko matsalolin fata masu ɗorewa
- Rage ci
Abin da za a gwada
- Zinc a cikin jini ko plasma
- Gwajin da aka saba, amma ba shi da cikakkiyar alama — matakan suna raguwa tare da kumburi da bayan ci. Yi azumi kuma a gwada da safe.
- Binciken alamun da kuma littafin abinci
- Sau da yawa yana da amfani fiye da zinc na jini kaɗai.
- Duba jan karfe idan kana shan kari na dogon lokaci
- Yawan zinc na dogon lokaci yana rage jan karfe.
Kurakurai na yau da kullun
Cin hatsi gabaɗaya kawai ba a jiƙa ba
Komai na hatsi gabaɗaya, ba a taɓa jiƙa ko ferment ba, shine tsarin gargajiya na ƙarancin shan zinc.
Shan lozenges na zinc mai yawa na dogon lokaci
Yana da kyau na 'yan kwanaki na mura, amma yana cutarwa idan an yi na watanni.
Zaton multivitamin ya isa
Yawancin multivitamins suna da 2-5 mg, wani ɗan ƙaramin yanki na makasudin. Abinci ne ke yin babban aikin.
Tambayoyin da mutane ke yi
Shin masu cin ganyayyaki suna da ƙarancin zinc?
Nazarin ya sami ƙarancin zinc na jini a matsakaici a cikin masu cin ganyayyaki da vegan amma ƙarancin cututtuka na asibiti. Hanyoyin shirya abinci da ke rage phytate sun rufe bambancin sosai.
Menene mafi kyawun abincin zinc na vegan?
'Ya'yan kabewa da hemp ta yawa, da legumes ta yawan ci. Hancin tsaba a kullum tare da hidimar wake ya rufe mafi yawan makasudin.
Shin dafa abinci yana lalata zinc?
A'a — zinc yana jure zafi. Dafa abinci yana taimakawa ta hanyar rage phytate.
Zan iya shan zinc da ƙarfe tare?
Gara kada a sha a cikin kashi ɗaya. Yawan ƙarfe yana rage shan zinc; raba su ko kuma a sha kowannensu tare da abinci daban.
Nawa zinc ya yi yawa?
Yawan ci na dogon lokaci sama da 40 mg a rana yana haifar da haɗarin ƙarancin jan karfe, anemia da matsalolin jijiya.
Manazarta
Sauran jagororin sinadarai
Reviewed 2026-08-23 by the Veg.ac editorial team · Data: NIH ODS — Takardar bayanin Zinc · Free to reuse under CC BY 4.0 with a link back.
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