{"id":1674,"date":"2023-02-19T17:39:52","date_gmt":"2023-02-19T15:39:52","guid":{"rendered":"http:\/\/www.doctorexpres.ro\/?p=1674"},"modified":"2023-02-19T17:39:39","modified_gmt":"2023-02-19T15:39:39","slug":"cele-mai-bune-surse-de-zinc","status":"publish","type":"post","link":"http:\/\/doctorexpres.ro\/index.php\/2023\/02\/19\/cele-mai-bune-surse-de-zinc\/","title":{"rendered":"Cele mai bune surse de zinc"},"content":{"rendered":"

De\u0219i nu la fel de cunoscut la fierul sau calciu<\/a>l, zincul face parte din grupa micromineralelor esen\u021biale, cu rol \u00een preven\u021bia a diferite dezechilibre. Zincul contribuie la vindecarea pl\u0103gilor \u015fi stimuleaz\u0103 func\u0163iile creierului \u015fi imunitatea<\/a>. \u00cen ultimele dou\u0103 decenii, zincul a ajuns s\u0103 fie cunoscut mai bine pentru concuren\u021ba f\u0103cut\u0103 vitaminei C la titlul de cel mai eficient remediu contra r\u0103celilor, \u00eentruc\u00eet scurteaz\u0103 semnificativ durata bolii.<\/p>\n

Iat\u0103 care s\u00eent cele mai bune surse care-\u021bi asigur\u0103 necesarul zilnic, f\u0103r\u0103 s\u0103 fie nevoie de suplimente.<\/p>\n

1. Nuci caju.<\/strong> S\u00eent mai scumpe, dar un con\u021binut ridicat de gr\u0103simi mononesaturate, deci s\u0103n\u0103toase. 100 g de nuci caju furnizeaz\u0103 5,35 mg de zinc, jum\u0103tate din necesarul zinic.<\/p>\n

2. Alune.<\/strong> S\u00eent bune \u015fi sub form\u0103 de unt de arahide. 100 g alune asigur\u0103 3,27 mg de zinc.<\/p>\n

3. Ciuperci.<\/strong> Indiferent de soiul ales, ciupercile s\u00eent o surs\u0103 important\u0103 de zinc \u015fi con\u0163in compu\u0219i anticancerigeni. 100 g ciuperci \u00eenseamn\u0103 7,6 mg de zinc, suficiente pentru a acoperi trei sferturi din nevoia zilnic\u0103 de acest element.<\/p>\n

4. Fasole boabe ro\u0219ie.<\/strong> Glucidele pe care le con\u021bine fac parte din categoria zaharurilor bune, care ajut\u0103 la echilibrarea glicemiei<\/a>. 100 g ofer\u0103 aproximativ 3 mg de zinc.<\/p>\n

5. N\u0103ut.<\/strong> Con\u0163ine fibre, f\u0103r\u0103 multe calorii. \u00cen 100 g n\u0103ut se g\u0103sesc 3, 5 mg de zinc.<\/p>\n

6. Maz\u0103re.<\/strong> Ofer\u0103 energie, previne cancerul, opre\u0219te \u00eemb\u0103tr\u00eenirea, regleaz\u0103 nivelul glicemiei. 100 g maz\u0103re acoper\u0103 1,24 mg din nevoia zilnic\u0103 de zinc.<\/p>\n

7. Semin\u021be de in.<\/strong> Con\u0163in omega 3 \u0219i fibre. 100 g \u00ee\u021bi furnizeaz\u0103 5 mg de zinc.<\/p>\n

8. Semin\u021be de dovleac.<\/strong> Au rol antiinflamator \u0219i contribuie la elasticitatea arterelor. 100 g asigur\u0103 aproape 8 mg de zinc.<\/p>\n

9. G\u0103lbenu\u0219.<\/strong> Ofer\u0103 vitaminele A, E, D \u0219i K, pe l\u00eeng\u0103 numeroase oligoelemente. 100 g (g\u0103lbenu\u0219ul unui ou<\/a> mediu c\u00eent\u0103re\u0219te 20 g) furnizeaz\u0103 5 mg de zinc.<\/p>\n

10. Carne de curcan<\/strong>. E s\u0103rac\u0103 \u00een lipide. 100 g con\u021bin 3 mg de zinc.<\/p>\n

11. Carne de porc.<\/strong> 100 g furnizeaz\u0103 6,8 mg de zinc.<\/p>\n

12. Carne de miel.<\/strong> 100 g asigur\u0103 aproximativ 9 mg de zinc, suficiente c\u00eet s\u0103 acopere nevoia zilnic\u0103.<\/p>\n

13. Ciocolat\u0103. 1<\/strong>00 de grame de ciocolat\u0103 neagr\u0103<\/a> acoper\u0103 doza zilnic\u0103 recomandat\u0103 de zinc.<\/p>\n

Doza zilnic\u0103<\/strong> recomandat\u0103 pentru un adult: 10 mg. Femeilor de peste 50 de ani le s\u00eent indicate 12 mg\/zi.<\/p>\n

Caren\u021ba de zinc determin\u0103 c\u0103derea p\u0103rului<\/a>, pierderea sim\u021bului gustului, diaree, imunitate \u0219ubred\u0103, ciroz\u0103. Prea mult zinc provoac\u0103 grea\u021b\u0103, vom\u0103, crampe abdominale, dureri de cap, interfer\u00eend pe termen lung cu absorb\u021bia cuprului \u0219i a fierului.<\/p>\n

Articolul integral \u00een femeia.ro<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

De\u0219i nu la fel de cunoscut la fierul sau calciul, zincul face parte din grupa micromineralelor esen\u021biale, cu rol \u00een<\/p>\n","protected":false},"author":4,"featured_media":1680,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[89,94,95],"tags":[3188,3190,3189,3193,3192,3191,3187],"class_list":["post-1674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimente","category-nutrienti","category-nutritie","tag-alimente-bogate-in-zinc","tag-carenta-de-zinc","tag-ciocolata-contine-zinc","tag-fasolea-contine-zinc","tag-rolul-zincului","tag-simptome-lipsa-zinc","tag-surse-de-zinc"],"yoast_head":"\nCele mai bune surse de zinc - Doctor Expres<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/doctorexpres.ro\/index.php\/2023\/02\/19\/cele-mai-bune-surse-de-zinc\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cele mai bune surse de zinc - 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