Rapid method of zinc supplementation
1. Eat more oysters.
Oysters, also known as oysters and oysters, are rich in zinc, so they are suitable for regular consumption. Try to choose fresh ones when buying. Generally, the seaside is very cheap. Brush the shell of oyster with a toothbrush before eating, and then cook it in water. Don't overcook it, otherwise it will affect the taste. Eat oysters with more vinegar. In addition, dried squid, malt, lean meat, fish and milk are also rich in zinc.
2. Eat more fruits.
Among fruits, apples have the highest zinc content, followed by fresh dates, pears, strawberries, apricots, bananas, peaches, persimmons, lemons and oranges. Therefore, you should ensure that you eat one or two kinds of fruits every day to meet the needs of zinc supplementation. Be careful not to eat fruit on an empty stomach, and it is better to eat it for1-2 hours after meals.
3. Eat more vegetables and plant foods rich in zinc.
Vegetables and plant foods contain relatively high zinc, such as beans, peanuts, millet, radish and Chinese cabbage. Eat more of these. I suggest drinking more soy milk, which is easy to digest and absorb. Drinking more millet porridge is also good, and nourishing the stomach and calming the nerves can also supplement zinc.
4. Be comprehensive in nutrition and don't be partial to food.
If we can ensure comprehensive nutrition and no partial eclipse, in fact, zinc is enough. Try not to have foods that are taboo. The so-called whole grains should be eaten. Especially for children, don't like eating or not. Parents should guide their children to eat a balanced diet.
Foods rich in zinc
Beans: soybeans, peas, lentils and mung beans.
Grains: whole grains
Nuts: cashews, peanuts, etc.
Dairy products: milk, cheese, etc
Meat: beef, pork, chicken, rabbit, etc.
Seafood: oysters, lobsters, crabs, etc
Because phytic acid and zinc contained in plants are insoluble in water and hinder human absorption, meat is more conducive to human absorption than plants, while seafood contains more zinc.
So which foods are good for zinc supplementation?
seafood
Seafood is rich in zinc, not only that, but also high in calcium, which can be a good supplement to minerals such as zinc and calcium if eaten regularly.
Oysters have the highest zinc content in seafood, and the zinc content in100g oysters is as high as 70 mg. However, seafood should not be eaten too much at one time, so as not to burden the digestion of the stomach.
Nuts
Nuts such as walnuts, peanuts, almonds and pine nuts are rich in zinc, and the zinc content of pecans is the most prominent, second only to oysters in the sea.
In addition, nuts also contain unsaturated fatty acids, vitamins and other nutrients, which have many functions such as nourishing the brain, keeping fit, delaying aging and so on. Children can also promote their growth and development, enhance their resistance, enhance their memory and moisturize their skin. But you need to pay attention to the consumption.
Lean meat of animals
According to laboratory tests, animal foods generally contain more zinc, about 3-5 mg of zinc per 100 grams of animal foods, and amino acids produced after the decomposition of animal protein can also promote the absorption of zinc. Compared with plant food, zinc is less.
Animal liver
Pig liver, sheep liver and beef liver are all rich in zinc, which is easily absorbed by human body and is also a good choice for zinc supplementation. However, although the liver is good, it is not suitable to eat more, and eating too much is easy to burden the cardiovascular system of the human body.
What is the role of zinc supplementation?
1, promote the growth and development of human body: many children will be short of zinc. Especially, if children and adolescents are short of zinc, it will lead to dysplasia and imbalance of intestinal flora. When the lack is serious, it will lead to "dwarfism" and mental retardation.
2, maintain the normal appetite of the human body: zinc deficiency will lead to a decline in taste, anorexia, partial eclipse and even pica, intestinal flora imbalance.
3. Enhance human immunity: Zinc is a nutrient for thymus development of immune organs. Only sufficient zinc can effectively ensure thymus development, differentiate T lymphocytes normally and promote cellular immune function.
4. Promote the healing of wounds and wounds: Zinc supplements were first used in clinic to treat skin diseases.
5, affecting the metabolism of vitamin A and normal vision: zinc is clinically beneficial to the eyes, because zinc can promote the absorption of vitamin A. The absorption of vitamin A is inseparable from zinc. Vitamin A is usually stored in the liver. When the human body needs it, it will be delivered to the blood. This process relies on zinc to complete the "mobilization" work.
6. Maintain the normal spermatogenic function of men: Zinc is abundant in male testis and participates in the whole process of sperm production, maturation and capacitation. Once men are short of zinc, it will lead to the decrease of sperm quantity, vitality and poor liquefaction of semen, which will eventually lead to male infertility. Zinc deficiency can also lead to adolescents without secondary sexual characteristics and normal reproductive development.
Zinc supplement recipe
1, pork liver porridge
The raw materials are l00g of rice, l50g of pork liver, 600g of water, 300g of peanut oil (about 30g), 7g of salt, L.5g of monosodium glutamate, and appropriate amounts of cooking wine, starch, chopped green onion and Jiang Mo.
The method of making rice removes impurities and washes it clean; Wash the pork liver, cut it into rectangular thin slices with a thickness of about 0.3 cm, put it into a bowl, add starch, chopped green onion, Jiang Mo, cooking wine and a little salt, mix well, marinate and size. Set the pot on fire, put the oil to 50% to 60% heat, scatter the pork liver slices, and spread them with chopsticks for about 1 min, until the pork liver is half cooked, then take out and control the oil; In another pot, light the fire, boil with water, pour in rice, boil with low fire for about 30 minutes, add pork liver slices when the rice is boiled, and continue to cook with low fire for10 ~ 20 minutes until all the rice grains bloom, the liver slices are crisp and cooked, and the soup becomes thick. Add monosodium glutamate and the remaining salt, and adjust the taste.
2. Pork liver and egg porridge
Raw materials are 50 grams of pig liver, eggs 1 piece, 50 grams of japonica rice, and appropriate amounts of salt, ginger and monosodium glutamate.
Method: Slice pork liver, cook porridge with rice, beat eggs when cooked, season with salt, ginger and monosodium glutamate, and cook slightly.
3, scallop crystal chicken
500g of raw chicken breast. 75 grams of scallops, 3 egg whites, and appropriate amounts of yellow wine, salt and water chestnut.
Method: Cut the chicken breast with a flower knife, cut it into squares, grab it with salt first, and then grab it with the beaten and mixed protein; Then, put the chicken pieces into a boiling pot to make them slightly stronger; Then put the chicken pieces in a large bowl, add water, scallops, wine and salt, and steam them in a cage for about 50 minutes.
4. Braised duck liver
Raw materials: duck liver 200g, fresh fungus10g, Shaoxing wine 2g, onion, ginger slices, pepper, peanut oil, salt, chicken essence, wet powder and sesame oil.
Method duck liver is cut into thick slices; Clean fresh auricularia, and slicing; Cut the onion into sections. Add water to the pot, and when the water boils, cook the duck liver with medium heat for a while, then pour it out and rinse it off; Add oil to another pot, add ginger slices and scallions to saute the incense pot, add duck liver and fungus, and add Shaoxing wine. Inject a little clear soup, stew with medium heat until it is almost cooked, add salt, chicken essence and pepper to taste thoroughly, thicken with wet raw flour, and pour sesame oil before taking out of the pot.