physiological function
1. Many enzymes are indispensable in the body. With zinc, many enzymes are active, such as enzymes that produce gastric acid, enzymes that can decompose alcohol in the human body, and enzymes that participate in nucleic acid metabolism.
2. Promoting the development of sexual organs Zinc can promote sexual maturity and the development of sexual organs and maintain normal sexual function.
3. Promote appetite There is zinc in saliva protein to promote taste and appetite.
4. Protecting eyesight Zinc participates in the synthesis of vitamin A and retinol-binding protein, and mobilizes vitamin A in liver into plasma to maintain the normal content of vitamin A in plasma and protect eyesight. Zinc in the eyeball can enhance night vision.
5. Participation in immune zinc plays an important role in nucleic acid synthesis. When zinc is deficient, thymus atrophy, thymic factor activity decreases, T cell function decreases, immune function decreases, and the body is susceptible to microbial infection.
6. Promoting tissue regeneration Zinc is indispensable in all processes of cell growth, division and differentiation. Zinc can promote tissue regeneration and protect skin health, so zinc is an important nutrient for infants, children and adolescents in the growing period, as well as patients with tissue abrasions.
7. Promoting normal differentiation and development Zinc is an essential component of regulatory genes, which consists of protein and nucleic acid. When zinc is deficient, the synthesis of protein and nucleic acid is blocked, which leads to abnormal embryo differentiation, brain, cardiovascular and skeletal malformations, hypospadias or cryptorchidism. It will seriously affect the growth and development of children, slow down the growth rate, and lead to zinc deficiency dwarfism. When zinc compound (zinc sulfate) is given, the body length and weight increase rapidly, so zinc can be used as a growth promoter for children.
Poor performance
When the human body is short of zinc, the following conditions will occur:
1. Taste and smell will be impaired, leading to anorexia, decreased immunity, arteriosclerosis, anemia and other diseases.
2. Zinc deficiency can make children and adolescents suffer from zinc deficiency dwarfism. It is characterized by growth stagnation, skeletal development disorder, mental and sexual dysfunction, hepatosplenomegaly, rough skin, anemia and anorexia.
3. Zinc deficiency has the most serious effect on reproductive organs. Zinc deficiency in adults can lead to gonadal atrophy, sexual dysfunction and sperm reduction. Zinc supplementation can achieve good results.
4. Zinc deficiency can also lead to wound or ulcer surface difficult to heal; Cause or aggravate some diseases, such as cancer, cardiovascular diseases, liver diseases, various recurrent infections, decreased vision, etc. In addition, stomatitis and rheumatoid arthritis are also related to zinc deficiency in vivo.
food source
Both animal food and plant food contain zinc, but the zinc content in food is very different, and the absorption and utilization rate are also different. Generally speaking, shellfish, lean meat and animal offal are excellent sources of zinc; Dried fruits, grain germ and wheat bran are also rich in zinc. Generally speaking, plant foods are low in zinc, and cheese, oats, peanut butter, peanuts and corn are all good sources. Less content includes: animal fat, vegetable oil, fruits, vegetables, milk soup, white bread and ordinary drinks. Fine grain processing will lead to a large amount of zinc loss. If wheat is processed into refined flour, about 80% zinc is removed; The zinc content of canned beans is about 60% lower than that of fresh soybeans.
People in need of compensation
1. Long-term partial eclipse of zinc has a considerable impact on human health. However, due to long-term single food, partial eclipse can not get enough zinc, so some body functions are lost, so zinc should be supplemented.
2. Diabetic patients can relieve the symptoms of hyperglycemia by taking proper amount of zinc, and the dosage should be in accordance with the doctor's advice.
3. Infant zinc can reduce the probability of infant respiratory tract infection and promote infant physical development, but it should be taken under the guidance of a doctor.
4. Zinc in patients with prostatitis can promote the normal development of prostate and reproductive organs and maintain their normal functions, so it has a certain therapeutic effect on patients with prostate diseases, and the specific dosage can be in accordance with the doctor's advice.
5. Appropriate zinc supplementation for the elderly can regulate the immune system disorder caused by physiological aging, thus helping the body to play its best immune function.
6. People with severe acne or acne zinc is an important substance to promote collagen shaping or shaping, which can improve skin properties and have a certain inhibitory effect on acne or acne.
7. Appropriate zinc supplementation for men with sexual dysfunction can promote the normal function of prostate and reproductive organs.
8. Pregnant women and lactating mothers Many fetuses or babies have malformations and changes in nervous system function, which are caused by zinc deficiency in the mother or milk. Zinc supplementation should be carried out according to the doctor's advice.
9. Vegetarians Because the content of zinc in plant foods that vegetarians like to eat is very small, long-term vegetarians should consume a lot of whole grains and legumes. This can reduce the shortage of iron and zinc.
10. Teenagers have fast growth and vigorous metabolism, so they should pay attention to zinc supplementation according to the doctor's instructions.
1 1. Zinc can enhance the function of white blood cells in patients with malignant tumors and infectious diseases, thus exerting the best immune function, which is beneficial to the treatment of malignant tumors and infectious diseases.
12. Patients with chronic kidney disease and uremia are particularly prone to zinc deficiency and need to be supplemented with zinc according to the guidance of doctors.
13. Patients with chronic digestive tract diseases will discharge a lot of exudates containing zinc when they have enteritis and diarrhea. Or the absorption and utilization of zinc is affected by long-term parenteral nutrition and congenital zinc absorption defects, so it is necessary to pay attention to supplement according to the doctor's advice.
14. The zinc content in the blood of eczema patients is low, so it needs to be supplemented appropriately.
Excessive injury
Although zinc is an indispensable element in life, only a small amount of zinc is needed in the body. If you contact or inhale zinc salt for a long time, eczema and dermatitis may occur, with a sweet taste of metal in your mouth, chills, high fever and convulsions. Therefore, attention should be paid to preventing zinc poisoning in industrial production such as smelting, painting, pigment, zinc plating, rubber and dry battery.
Need to know about replenishment
1. The best way to supplement zinc is to choose the eyes and testicles of animals.
2. Because most of the zinc in processed food has been lost, it is necessary to minimize the intake of processed food when supplementing zinc.
3. Among the food sources of zinc, 50% comes from meat, and the zinc content in lean meat is twice that of fat meat, so when zinc is deficient, eat more lean meat.
4. Excessive zinc will hinder the absorption of minerals such as copper and iron, and also inhibit the efficacy of the immune system and affect the cholesterol balance.
The daily demand of zinc for adults is 2.2 mg. Because of its low absorption rate, the United nations health organization puts forward that the daily supply of zinc for infants is 3 ~ 10 mg. Puberty 8 ~15mg; Adult12 ~16 mg; The supply of pregnant women and nursing mothers should be twice as high as that of adults.
Classic cookbook
Sesame mixed with bracken
500 grams of bracken, 50 grams of cooked sesame seeds, 40 grams of winter bamboo shoots, salt and monosodium glutamate 1 g, 5 grams of sugar, 3 ml of sesame oil and 0/0 ml of rice vinegar.
Practice: wash bracken, peel and wash winter bamboo shoots, shred them, blanch them with boiling water respectively, control the moisture, put them in a container, add cooked sesame seeds and various seasonings and stir well.
Efficacy: strengthening brain, improving intelligence, clearing away heat and toxic materials. Can be used for preventing and treating anorexia, premature gray hair, headache, dizziness, hypomnesia, constipation and hypertension.
Pteridium aquilinum, black sesame and winter bamboo shoots all contain trace element zinc, the contents of which are 18 1 10 μ g, 6240 μ g and 430 μ g respectively. Bracken tastes delicious and fresh; Black sesame is rich in nutrition; Winter bamboo shoots are crisp and refreshing. This dish is light and elegant, which can stimulate appetite.
Stir-fried melon slices with mushrooms
Raw materials: 50g of water-soaked mushrooms, 250g of bergamot, salt and monosodium glutamate 1 g, 30ml of vegetable oil, 5g of chopped green onion, 5g of Jiang Mo, and 0g of starch 10.
Practice: soak mushrooms, remove pedicels and cut into pieces; Peel and wash bergamot, and cut into pieces; Heat the oil, add chopped green onion and Jiang Mo, stir-fry until fragrant, add melon slices and stir-fry for a while, add mushrooms and seasonings, and thicken with starch until cooked.
Efficacy: nourishing blood, dredging collaterals, regulating qi and regulating stomach. Can be used for preventing and treating anorexia, anemia, cancer, constipation, diabetes, etc.
Characteristic Lentinus edodes and papaya both contain trace element zinc, the contents of which are about 8570 micrograms and 8350 micrograms per100g respectively. Lentinus edodes is a nutritious and healthy food with fragrant smell and smooth taste, rich in protein and a little fat. Bergamot is crispy and delicious, and it also contains many nutrients. This dish tastes soft and delicious.
Fried pork liver with rapeseed
The raw materials are: 300g of rape, 200g of pig liver, 2g of salt, 30ml of monosodium glutamate 1 g, 30ml of vegetable oil, 8ml of cooking wine, 5g of starch10g, 5g of minced garlic and 5g of Jiang Mo.
Practice cooking pig liver and cutting into pieces; Selectively cleaning rape and cutting into sections; Add minced garlic and Jiang Mo, stir-fry until fragrant, pour in rape, stir-fry for a while, add pork liver and seasoning, and thicken with starch until cooked.
Promoting blood circulation and nourishing blood, improving eyesight and reducing swelling. Can be used for preventing and treating anemia, toxic swelling, constipation, bloody dysentery and beriberi.
Characteristic pig liver and rape both contain trace element zinc, and the content per kloc-0/00g is about 5780 micrograms and 330 micrograms respectively. Pig liver is tender and delicious, and has the effects of nourishing liver, improving eyesight, reducing swelling and enriching blood. Rapeseed is fine and smooth, light and soft, and has the effect of promoting blood circulation and detoxifying. This dish is delicious and nutritious.
Braised rabbit meat
Raw materials are meatless 400g, salt, monosodium glutamate 1g, vegetable oil 30ml, onion and ginger slices 10g, soy sauce 35ml, sugar 20g and cooking wine 15ml.
Practice thoroughly wash rabbit meat, cut into pieces and marinate it with cooking wine; When the oil is 70% hot, add onion and ginger until fragrant, add rabbit meat and seasoning, stir well, add appropriate amount of water to boil, and turn to low heat to cook until the meat is rotten.
Efficacy: strengthening brain, improving intelligence, cooling blood and benefiting qi. Can be used for preventing and treating hypomnesia, asthenia, arteriosclerosis, hypertension, etc.
Characteristic rabbit meat contains trace element zinc, and the content per 100g is about 1300g. In addition, it is rich in protein, lecithin, vitamin B and other nutrients. Not only is it delicious and not greasy, but it also has the effects of caring skin, moistening skin, improving intelligence and prolonging life. This dish is delicious and nutritious.
Stewed beef heart with day lily
The raw materials are daylily 1 00g, beef heart 200g, salt and monosodium glutamate10g, soy sauce 5g and starch10g.
Practice day lily wash and cut into sections; Wash the beef heart and cut into pieces; Add appropriate amount of water to the pot to boil, add day lily and beef heart, add various seasonings, stew and thicken with starch.
Efficacy: strengthening brain, improving intelligence, clearing heat and stopping bleeding. Can be used for preventing and treating Alzheimer's disease, micturition, hematochezia, tuberculosis and other diseases.
Characteristic day lily contains trace element zinc, and the content per100g is about 3990 micrograms. Its medicinal value is high, and it can treat depression, also known as "worry-free girl". The beef heart is tender and delicious, and contains a variety of nutrients, which has the effects of relieving depression, nourishing the heart and relieving convulsions. This dish is delicious and mellow, which can help you calm down.
Curry Beef
Raw beef 350g, potato 100g, carrot 100g, curry 80g, salt 2g, monosodium glutamate 1g and soy sauce 3ml.
Practice beef, potatoes (peeled) and carrots are cleaned and cut into pieces; Add appropriate amount of water to the beef in a pot until it is 70% cooked, add potatoes and carrots to boil, add curry and other discarded materials until the meat is rotten and the potatoes are soft, and collect the juice.
Tonify qi and blood, nourish yin and strengthen bones. Can be used for preventing and treating qi and blood deficiency, yin deficiency, pallor, anorexia, dizziness and palpitation.
Characteristic beef, curry, potato and carrot all contain trace element zinc, and the content per 100g is about 4730 micrograms, 3380 micrograms, 180 micrograms and 230 micrograms respectively. Beef tastes mellow and soft; Curry tastes special; Potatoes are soft; Carrots are sweet. This dish is nutritious and appetizing.
Stewed chicken with yam and red dates
Ingredients: chicken 250g, yam 150g, red dates 50g, salt 2g, monosodium glutamate 1g, sugar 5g and soy sauce 8ml.
Practice Wash the chicken and cut it into pieces, then blanch it with boiling water. Washing red dates, removing pedicels and cores; Peel and wash yam, and cut into pieces; Boil chicken and red dates in a pot with water, add yam and seasoning, and stew the cooked meat.
Efficacy: nourishing blood and benefiting qi, nourishing yin and tonifying kidney. Can be used for preventing and treating deficiency of qi and blood, asthenia, frequent micturition, kidney deficiency, soreness of waist and legs, etc.
Characteristic Jujube, chicken and yam all contain trace element zinc, and the content per 100g is about 1520 μ g, 1090 μ g and 270 μ g respectively. Jujube is sweet and nutritious; Chicken is mellow and delicious, and it is a good tonic. Yam tastes soft and has high medicinal value. This dish is delicious and delicious, which is good for your health.
Mushroom barley crispy rice
50g Tricholoma, Coicis Semen crispy rice 150g, Codonopsis pilosula 10g, 5g ginger flour, starch 10g, onion 10g, and 40ml vegetable oil.
Practice codonopsis pilosula into soup; Washing Tricholoma, and cutting into pieces; Cut Coicis Semen into pieces, frying until golden brown, taking out, adding Tricholoma, seasoning and Radix Codonopsis soup, and boiling; Pour it on the glutinous rice skin.
Efficacy: Promote blood circulation, stimulate appetite and nourish the body. Can be used for preventing and treating diseases such as qi stagnation and blood stasis, anorexia, dyspepsia, cancer, constipation, etc.
Characteristic Tricholoma and Coix lachryma-jobi both contain trace element zinc, and the content per 100g is about 9040 micrograms and 1680 micrograms respectively. Tricholoma is rich in nutrition and soft, smooth and delicate in taste. Coix seed is fragrant and delicious. This dish is delicious, crisp and delicious, and has a unique flavor.
Three-silk soup
The raw materials are auricularia auricula 50g, tofu 1 00g, cucumber 50g, salt and monosodium glutamate1g, rice vinegar10ml, pepper 5g and starch 8g.
Practice: wash the black fungus and cut it into silk; Cut tofu into strips; Wash cucumber and shred; Add some water to the pot to boil, add fungus and tofu, add cucumber and seasoning, cook for about 3 minutes, and thicken with starch.
Efficacy: promoting blood circulation to stop bleeding, moistening dryness and promoting fluid production. Can be used for preventing and treating anemia, hematochezia, heart disease, cerebrovascular disease and arteriosclerosis.
Characteristic Auricularia auricula, bean curd and cucumber all contain trace element zinc, and the content per 100g is about1660μ g, 630μ g and180μ g respectively. Auricularia auricula has high nutritional value, which helps to eliminate toxins in the body and inhibit the formation of stones. Tofu is tender and smooth, suitable for patients with diabetes and cardiovascular diseases. Cucumber is crisp to quench thirst. This soup is hot and sour, refreshing and appetizing.
Cai Xiang Niugan Decoction
Raw materials: beef liver 100g, tomato 50g, coriander 20g, salt and monosodium glutamate 1g, vegetable oil 15g, chopped green onion 10g.
Practice beef liver is cleaned and cut into pieces; Wash tomatoes and cut into pieces; Wash coriander and cut into powder; Stir-fry chopped green onion and beef liver in hot oil, add appropriate amount of water to boil, add two red persimmons and seasoning, and take out coriander powder until cooked.
Efficacy: nourishing liver and blood, improving eyesight and appetizing. Can be used for treating dizziness, deficiency of qi and blood, inappetence, and liver-qi deficiency.
Characteristic beef liver and coriander both contain trace element zinc, and the content per 100g is about 50 10μ g and 450μ g respectively. Cattle liver is soft and delicious, and it has the effect of nourishing liver and improving eyesight. Coriander has a special smell and is easy to buy. It is a common cooking material for people. This soup strengthens the spleen and stimulates the appetite.
Tremella scallop medlar soup
The raw materials are 50 grams of tremella, 60 grams of scallop, 25 grams of Lycium barbarum, 1 gram of salt and 5 grams of sugar.
The practice is to cook scallops, take out the meat, cut them into cubes, wash tremella selectively, shred them, and wash Lycium barbarum; Put the three together in a pot, add appropriate amount of water to boil, and add seasoning to cook.
Efficacy: beauty, skin care, brain strengthening and heart benefiting. Can be used for preventing and treating hypertension, arteriosclerosis, neurasthenia and constipation.
Tremella fuciformis, scallop and Lycium barbarum all contain trace element zinc, and the content per 100g is about 410μ g, 2080μ g and 2 10μ g respectively. Tremella has a temporary white color and a soft and smooth taste. Regular consumption can moisturize the skin and improve dryness. Scallops are delicious and nutritious; Lycium barbarum is bright red in color and can be used for soaking wine and making soup. This soup produces fluid to quench thirst and stimulate appetite.
Black rice, lotus seeds and hazelnut porridge
Raw materials: black rice100g, lotus seed 30g, hazelnut 30g, sugar10g.
Practice: Wash the black rice, wash the lotus seeds to remove the heart, peel and wash the hazelnuts, put them into the pot together, add appropriate amount of water to cook, add sugar until cooked, and stir well.
The effects of enriching blood and benefiting qi, strengthening spleen and nourishing stomach. Can be used for preventing and treating anemia, alopecia, cough, kidney deficiency and aging.
Characteristic black rice, lotus seeds and hazelnuts all contain trace element zinc, and the content per 100g is about 3800 micrograms, 2780 micrograms and 5830 micrograms respectively. Black rice has excellent nourishing effect and has the effect of preventing diseases and beautifying; Lotus seeds are fragrant and soft; Hazelnut is rich in nutrition. This porridge tastes sweet and can stimulate appetite.
Maque millet porridge
The raw materials are sparrows 50g, millet 1 00g, vegetable oil 25ml, yellow rice wine15ml, onion10g and salt1g..
Wash the millet in practice; Wash sparrows, cut into pieces, stir-fry with oil and yellow wine for a while, add appropriate amount of water and millet to boil, add seasoning and cook over low heat.
It has the effects of strengthening muscles and bones, benefiting qi and dispelling cold. Can be used for preventing and treating soreness and weakness of waist and legs, asthenia, cold due to kidney deficiency, dysmenorrhea, sexual hypofunction, etc.
Characteristics Xiaomi contains trace element zinc, and its content is about 2080 micrograms per 100 grams. Golden color, smooth taste, deeply loved by people. Sparrows contain vitamin B 1, vitamin B2, protein, trace elements and other nutrients, which are delicious and have excellent nourishing effect. This porridge is delicious and nutritious.
Buckwheat and cabbage porridge
The raw materials are buckwheat flour 1 00g, Chinese cabbage 50g, water-soaked mushrooms 20g, salt and monosodium glutamate10g, and linseed oil 3ml.
Practice wash and shred Chinese cabbage and shiitake mushrooms; Buckwheat flour is mixed with water to make paste; Stir-fry Chinese cabbage and mushrooms in hot oil for a while, add appropriate amount of water and seasoning to boil, and pour buckwheat batter to cook.
The effects of invigorating stomach, promoting digestion, clearing away heat and lowering blood pressure. Can be used for preventing and treating anorexia, dyspepsia, gingival bleeding, cough due to lung deficiency, etc.
Characteristic Chinese cabbage and buckwheat both contain trace element zinc, the content of which is about 870 micrograms and 560 micrograms per 100 grams. Chinese cabbage is crispy and delicious, and has the effect of clearing heat, moistening intestines and nourishing stomach. Buckwheat is rich in nutrition and has the effects of lowering blood pressure, blood lipid and blood sugar. This porridge is fragrant and thirst-quenching, and is suitable for diabetics.
Wheat oyster porridge
The raw materials are wheat 100g, oyster 50g, salt and monosodium glutamate 1g, and cooking wine 5ml.
Practice: Soak the wheat in clear water, remove the shell, remove the shell of the oyster, wash it, marinate it with cooking wine for about 30 minutes, put it in the pot with the wheat, add a proper amount of clear water to cook it, and add seasoning.
Has the effects of strengthening brain, improving intelligence, nourishing blood, nourishing yin and strengthening yang. Can be used for preventing and treating hypercholesterolemia, cardiovascular and cerebrovascular diseases, dizziness, nocturnal emission, heartache, fire sleep and other diseases.
Characteristic oysters and wheat both contain trace element zinc, and the content per 100g is about 9390 micrograms and 2330 micrograms respectively. Oyster is rich in nutrition, and contains vitamins and other trace elements besides zinc, which has excellent nourishing effect. Wheat also contains many nutrients, which can prevent beriberi. This kind of porridge is delicious and healthy.
Ginger brown sugar beverage
Ingredients: 20g ginger, brown sugar 15g.
Practice: Wash ginger, cut into slices, put it in a pot, add appropriate amount of water to boil, add brown sugar, remove ginger slices after saccharification, and then drink.
The effects of enriching blood and activating blood, dispelling cold and warming stomach. Can be used for treating common cold, headache, fever, dysmenorrhea, stomach cold, dyspepsia and other symptoms.
Characteristic Both ginger and brown sugar contain trace element zinc, and the content per kloc-0/00g is about 340 micrograms and 350 micrograms respectively. Ginger is pungent and volatile, and has the functions of sterilization, dehumidification and blood circulation. Brown sugar is sweet, especially suitable for menstrual women. This drink can moisten the throat, quench thirst, dispel cold and warm the body.
Watermelon and tomato juice
Ingredients: 200g watermelon and 200g tomato.
Practice watermelon peeled and seeded, tomatoes washed, soaked in hot water, peeled and pedicled; Put them in the juicer, juice them and drink them directly.
Efficacy: nourishing blood to stimulate appetite, promoting fluid production to quench thirst. Can be used for treating anorexia, thirst and dryness, common cold in summer, sore throat, and dysuria.
Characteristic watermelons and tomatoes contain trace elements such as zinc, iron, vitamin C, carotene and other nutrients. Watermelon tastes sweet and juicy, quenching thirst and relieving summer heat. Tomatoes taste sweet and sour, moistening dryness and promoting fluid production. This drink tastes sweet, especially suitable for drinking in summer, cooling and quenching thirst.