Zinc is mainly found in seafood and animal organs. The amount of zinc in other foods is very low. There is almost no zinc in water, staple foods, and eggs that children love to eat. Vegetables and fruits containing zinc are not many. . Lean meat, liver, fish, egg yolk and so on. Among them, oysters have the highest zinc content. According to laboratory tests, animal foods contain a large amount of zinc, and approximately 3-5 mg of zinc per 100 g of animal foods. The amino acids produced after the decomposition of animal proteins also promote the absorption of zinc. Zinc is less in plant foods. About 1 milligram of zinc is contained in every 100 grams of plant food.
Zinc is a kind of trace element, and its content in the human body and its daily intake are small, but it can play a decisive role in the body's sexual development, sexual function, and the generation of germ cells. Sparks and Marriage Harmony are called. The normal amount of zinc in the human body is 2-3 grams. In most tissues, there is a very small amount of zinc, with high levels in the liver, muscles, and bones. Zinc is the main component of dozens of enzymes in the body. Zinc is also related to brain development and intelligence.
Various kinds of plant foods with high zinc content include beans, peanuts, millet, radish, and Chinese cabbage. The sources of zinc are widespread and widely present in various foods. However, the zinc content and absorption and utilization are very different between animal and plant foods. Animal foods are rich in zinc and have high absorption rate. The basis report includes zinc per kilogram of food. Amounts, such as oysters and squid are all above 1000mg, and meat, liver and eggs are between 20-50mg. The “Food Composition Table†compiled by the Institute of Nutrition and Food Hygiene, Chinese Academy of Preventive Medicine has listed the zinc content of some foods in China. The Chinese cabbage, soybean, and white radish per kilogram containing zinc above 30 mg; zinc in the 10-30 mg Between the rice (rough), wheat, wheat flour, millet, corn, cornmeal, sorghum noodles, lentils, potatoes, carrots, purple radish, mandarin, radish sprouts, pumpkin, wolfberry fruit; sweetness less than 10mg zinc Dried potatoes. In general, shellfish, red meat, and animal viscera are excellent sources of zinc; dried fruit cereals and wheat bran are also rich in zinc. General plant foods contain lower zinc. Cheese, shrimp, oats, peanut butter, peanuts, etc. are a good source.
The foods we eat daily contain more oysters, pancreas, liver, blood, lean meat, eggs, coarse grains, walnuts, peanuts, and watermelon seeds. In general, vegetables, fruits, and grains contain zinc, so long as the diet is reasonable. Arrangements do not generally cause zinc deficiency.
Zinc recipe recommendation
Radish tomato soup
Raw materials: carrots, tomatoes, eggs, ginger, diced green onion, peanut oil, salt, monosodium glutamate, sugar.
Production Method:
1, carrots, tomatoes, peeled and cut into thick slices.
2, the hot pot under the oil, pour ginger squid stir-fry a few times into the carrot and stir fry several times, into the broth, medium heat, until the carrot is cooked, into the tomatoes, transferred to salt, monosodium glutamate, sugar, the eggs Scatter and pour in, sprinkle with green onion. This soup contains about 35 mg of zinc. Tomatoes have the effect of clearing away heat and detoxification. Carotene and minerals contained in them are the best products for replenishing zinc deficiency.
Golden mushroom mushroom
Raw materials: Flammulina velutipes, vegetable bile (canola), ham, ginger, peanut oil, salt, monosodium glutamate, oyster sauce, water starch.
Production Method:
1. Wash the root mushroom to the root, wash the vegetable bile to the old leaf, ham, ginger and shred.
2, add water to the pot, until the water is opened, pour a little salt, monosodium glutamate, oil, then add the vegetable gall, hot until just cooked, remove and use.
3, the hot pot under the oil, add ginger, after the smell, immediately poured into the mushroom, ham silk, transferred to salt, monosodium glutamate, oyster sauce, starch, Drizzle water starch, and finally into the vegetable can be. The dish contains about 12.9 milligrams of zinc and is rich in essential amino acids for children. It can regulate the amount of zinc in children. Red, yellow, and green colors make it easy to mobilize your child's appetite.
Cabbage fried pork
Raw materials: cabbage, lean meat, red pepper, garlic, peanut oil, salt, monosodium glutamate, water starch.
Production Method:
1, cabbage, red pepper washed shred, lean meat shred, garlic cut into pieces.
2, add a little salt, MSG, water starch marinated.
3, the pot under the oil, stir-fried the pork until smooth, poured out for use.
4, the oil in the hot pan, add garlic into the scent, pour cabbage, red pepper fry until broken, add pork, transferred to salt, monosodium glutamate fry, and finally drenched in a little water and stir fry several times . The dish contains about 14.88 mg of zinc. Cabbage contains various vitamins and ascorbic acid, etc.
Oil splash lettuce
Raw materials: tender lettuce, green onion, olive oil (or peanut oil), salt, monosodium glutamate, pepper.
Production Method:
1. Wash the lettuce peeled and cut into 6cm long strips.
2. Add boiling water to the pot. After the water is opened, add the lettuce and turn off the fire after the fire has rolled off. Immediately into a container filled with cold water, remove the water and put it in a dish. Sprinkle a little salt, monosodium glutamate, and marinate with water and place the onion to use.
3, under the hot oil to 80 degrees, into the appropriate amount of peppercorns, pepper until the black pepper turn off the heat, remove peppercorns, the oil will be poured into the placed lettuce. The dish is light and refreshing with about 7.86 milligrams of zinc. The lettuce contains 5 times more minerals than other vegetables and it has good curative effect on indigestion and anorexia caused by lack of zinc in children.
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