{"id":13500,"date":"2022-01-09T22:12:59","date_gmt":"2022-01-09T22:12:59","guid":{"rendered":"http:\/\/ahelth.com\/where-does-zinc-occur-10-different-foods-that-contain-zinc\/"},"modified":"2022-01-11T00:58:07","modified_gmt":"2022-01-11T00:58:07","slug":"where-does-zinc-occur-10-different-foods-that-contain-zinc","status":"publish","type":"post","link":"https:\/\/ahelth.com\/tr\/where-does-zinc-occur-10-different-foods-that-contain-zinc\/","title":{"rendered":"\u00c7inko nerede bulunur? \u00c7inko i\u00e7eren 10 farkl\u0131 yiyecek"},"content":{"rendered":"

\u00c7inko nerede bulunur? <\/span><\/span><\/span>\u00c7inko i\u00e7eren 10 farkl\u0131 yiyecek<\/span><\/span><\/span><\/span><\/p>\n

\n
\n

 <\/p>\n

G\u00fcnl\u00fck \u00e7inko ihtiyac\u0131n\u0131z nedir?<\/span><\/span><\/span><\/span><\/h2>\n

Erkeklerin g\u00fcnde 11 mg \u00e7inko almas\u0131 \u00f6nerilirken, kad\u0131nlar\u0131n 8 mg \u00e7inkoya ihtiyac\u0131 vard\u0131r. <\/span><\/span><\/span>Ancak hamileyseniz g\u00fcnde 11 mg, emziriyorsan\u0131z g\u00fcnde 12 mg \u00e7inkoya ihtiyac\u0131n\u0131z olacakt\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

K\u00fc\u00e7\u00fck \u00e7ocuklar, gen\u00e7ler, ya\u015fl\u0131lar ve hamile ve emziren kad\u0131nlar dahil olmak \u00fczere <\/span><\/span><\/span>baz\u0131 insanlar <\/span><\/span><\/span><\/span>\u00e7inko eksikli\u011fi<\/span><\/span><\/span><\/span><\/strong> riski alt\u0131ndad\u0131r <\/span><\/span><\/span><\/span>, bu nedenle ihtiya\u00e7 duydu\u011fumuz miktarlar\u0131 alabilmemiz i\u00e7in \u00e7inkonun g\u0131da kaynaklar\u0131nda nerede oldu\u011funu bilmemiz gerekir.<\/span><\/span><\/span><\/span><\/p>\n

\u00c7inko nerede bulunur?<\/span><\/span><\/span><\/span><\/h2>\n

\u00c7inko i\u00e7eren pek \u00e7ok g\u0131da vard\u0131r, <\/span><\/span><\/span><\/span>baz\u0131lar\u0131n\u0131n inand\u0131\u011f\u0131 gibi <\/span><\/span><\/span>bunlar sadece <\/span><\/span><\/span><\/span>f\u0131nd\u0131kla<\/span><\/span><\/span><\/span><\/strong> s\u0131n\u0131rl\u0131 de\u011fildir <\/span><\/span><\/span><\/span>:<\/span><\/span><\/span><\/span><\/p>\n

    \n
  1. 100 gram <\/span><\/span><\/span><\/span>k\u0131yma<\/span><\/span><\/span><\/span><\/strong> , erkekler i\u00e7in \u00f6nerilen g\u00fcnl\u00fck al\u0131m\u0131n %43’\u00fc olan 4.8 mg \u00e7inko i\u00e7erir.<\/span><\/span><\/span><\/span><\/li>\n
  2. 6 orta boy istiridye, erkekler i\u00e7in \u00f6nerilen g\u00fcnl\u00fck al\u0131m\u0131n %290’\u0131 olan yakla\u015f\u0131k 32 mg \u00e7inko sa\u011flar.<\/span><\/span><\/span><\/span><\/li>\n
  3. 100 gram pi\u015fmi\u015f mercimek, bir erke\u011fin tavsiye etti\u011fi g\u00fcnl\u00fck al\u0131m\u0131n yakla\u015f\u0131k %12’sini i\u00e7erir.<\/span><\/span><\/span><\/span><\/li>\n
  4. 28 gram <\/span><\/span><\/span><\/span>kaju<\/span><\/span><\/span><\/span><\/strong> , <\/span><\/span><\/span>erkekler i\u00e7in <\/span><\/span><\/span>RDA’n\u0131n<\/span><\/span><\/span><\/strong> yakla\u015f\u0131k %14’\u00fcn\u00fc <\/span><\/span><\/span>i\u00e7erir <\/span><\/span><\/span><\/span>.<\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n

    Di\u011fer \u00e7inko kaynaklar\u0131<\/span><\/span><\/span><\/span><\/h3>\n
      \n
    1. 100 gram \u00e7edar peyniri, erkekler i\u00e7in \u00f6nerilen g\u00fcnl\u00fck \u00e7inko miktar\u0131n\u0131n yakla\u015f\u0131k %28’ini i\u00e7erir.<\/span><\/span><\/span><\/span><\/li>\n
    2. Bir fincan tam ya\u011fl\u0131 s\u00fct, erkekler i\u00e7in g\u00fcnl\u00fck al\u0131m\u0131n yakla\u015f\u0131k %9’unu i\u00e7erir.<\/span><\/span><\/span><\/span><\/li>\n
    3. Bir b\u00fcy\u00fck yumurta, erkekler i\u00e7in \u00f6nerilen g\u00fcnl\u00fck miktar\u0131n yakla\u015f\u0131k %5’ini i\u00e7erir.<\/span><\/span><\/span><\/span><\/li>\n
    4. Bu\u011fday, kinoa, yulaf gibi tam <\/span><\/span><\/span><\/span>tah\u0131llar<\/span><\/span><\/span><\/strong> . <\/span><\/span><\/span><\/span>Kahverengi pirin\u00e7<\/span><\/span><\/span><\/span><\/strong> ayr\u0131ca biraz \u00e7inko i\u00e7erir.<\/span><\/span><\/span><\/span><\/li>\n
    5. \u00d6nerilen g\u00fcnl\u00fck rasyonun yakla\u015f\u0131k %9’u <\/span><\/span><\/span>tatl\u0131 patates veya <\/span><\/span><\/span><\/span>patates<\/span><\/span><\/span><\/span><\/strong> i\u00e7erir.<\/span><\/span><\/span><\/span><\/li>\n
    6. Bir erkek i\u00e7in \u00f6nerilen miktar\u0131n yakla\u015f\u0131k %30’u olan %70-85 konsantrasyonda <\/span><\/span><\/span>100 gram <\/span><\/span><\/span><\/span>bitter \u00e7ikolata<\/span><\/span><\/span><\/span><\/strong> i\u00e7erir <\/span><\/span><\/span><\/span>.<\/span><\/span><\/span><\/span><\/li>\n<\/ol>\n

      \u00c7inko eksikli\u011finin belirtileri nelerdir?<\/span><\/span><\/span><\/span><\/h2>\n

      V\u00fccut \u00e7inkoyu h\u00fccre \u00fcretimi ve ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonu i\u00e7in kullan\u0131r ve bu fiziksel b\u00fcy\u00fcmenin, cinsel geli\u015fimin ve \u00fcreme fonksiyonunun \u00f6nemli bir par\u00e7as\u0131d\u0131r, ancak \u00e7inko eksikli\u011fi oldu\u011funda v\u00fccut yeni sa\u011fl\u0131kl\u0131 h\u00fccreler \u00fcretmez, bu da a\u015fa\u011f\u0131daki gibi \u00e7inko eksikli\u011fi semptomlar\u0131na yol a\u00e7ar:<\/span><\/span><\/span><\/span><\/p>\n

        \n
      • Kilo kayb\u0131 a\u00e7\u0131klanamaz.<\/span><\/span><\/span><\/span><\/li>\n
      • Uyu\u015fukluk ve dikkatsizlik.<\/span><\/span><\/span><\/span><\/li>\n
      • Yaralar iyile\u015fmez.<\/span><\/span><\/span><\/span><\/li>\n
      • Koku ve tat alma duyusunda azalma.<\/span><\/span><\/span><\/span><\/li>\n
      • \u0130\u015ftah kayb\u0131<\/span><\/span><\/span><\/span><\/strong> .<\/span><\/span><\/span><\/span><\/li>\n
      • ishal<\/span><\/span><\/span><\/span><\/strong> ;<\/span><\/span><\/span><\/span><\/li>\n
      • Deride a\u00e7\u0131k yaralar\u0131n varl\u0131\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n

         <\/p>\n<\/div>\n<\/div>\n

        .<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

        \u00c7inko nerede bulunur? \u00c7inko i\u00e7eren 10 farkl\u0131 yiyecek   300’den fazla enzimin \u00e7al\u0131\u015fmas\u0131 i\u00e7in \u00e7inkonun gerekli oldu\u011funu biliyor muydunuz? V\u00fccudunuzdaki bir\u00e7ok \u00f6nemli s\u00fcre\u00e7te yer al\u0131yor musunuz? \u00c7inko ba\u011f\u0131\u015f\u0131kl\u0131k sistemini korudu\u011funda ve v\u00fccuttaki h\u00fccre ve dokular\u0131n b\u00fcy\u00fcmesi ve onar\u0131m\u0131nda yer ald\u0131\u011f\u0131nda ve v\u00fccut \u00e7inko depolamad\u0131\u011f\u0131nda , \u00e7inko nerede oldu\u011fu i\u00e7in her g\u00fcn yeterince ald\u0131\u011f\u0131n\u0131zdan emin olman\u0131z …<\/p>\n","protected":false},"author":1,"featured_media":12687,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[],"class_list":["post-13500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr"],"yoast_head":"\n\u00c7inko nerede bulunur? \u00c7inko i\u00e7eren 10 farkl\u0131 yiyecek - the health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ahelth.com\/tr\/where-does-zinc-occur-10-different-foods-that-contain-zinc\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c7inko nerede bulunur? \u00c7inko i\u00e7eren 10 farkl\u0131 yiyecek - the health\" \/>\n<meta property=\"og:description\" content=\"\u00c7inko nerede bulunur? \u00c7inko i\u00e7eren 10 farkl\u0131 yiyecek   300’den fazla enzimin \u00e7al\u0131\u015fmas\u0131 i\u00e7in \u00e7inkonun gerekli oldu\u011funu biliyor muydunuz? V\u00fccudunuzdaki bir\u00e7ok \u00f6nemli s\u00fcre\u00e7te yer al\u0131yor musunuz? \u00c7inko ba\u011f\u0131\u015f\u0131kl\u0131k sistemini korudu\u011funda ve v\u00fccuttaki h\u00fccre ve dokular\u0131n b\u00fcy\u00fcmesi ve onar\u0131m\u0131nda yer ald\u0131\u011f\u0131nda ve v\u00fccut \u00e7inko depolamad\u0131\u011f\u0131nda , \u00e7inko nerede oldu\u011fu i\u00e7in her g\u00fcn yeterince ald\u0131\u011f\u0131n\u0131zdan emin olman\u0131z …\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ahelth.com\/tr\/where-does-zinc-occur-10-different-foods-that-contain-zinc\/\" \/>\n<meta property=\"og:site_name\" content=\"the health\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-09T22:12:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-01-11T00:58:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ahelth.com\/wp-content\/uploads\/2022\/01\/smoothie-g0ea42e8fc_640.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/ahelth.com\/tr\/where-does-zinc-occur-10-different-foods-that-contain-zinc\/\",\"url\":\"https:\/\/ahelth.com\/tr\/where-does-zinc-occur-10-different-foods-that-contain-zinc\/\",\"name\":\"\u00c7inko nerede bulunur? 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V\u00fccudunuzdaki bir\u00e7ok \u00f6nemli s\u00fcre\u00e7te yer al\u0131yor musunuz? \u00c7inko ba\u011f\u0131\u015f\u0131kl\u0131k sistemini korudu\u011funda ve v\u00fccuttaki h\u00fccre ve dokular\u0131n b\u00fcy\u00fcmesi ve onar\u0131m\u0131nda yer ald\u0131\u011f\u0131nda ve v\u00fccut \u00e7inko depolamad\u0131\u011f\u0131nda , \u00e7inko nerede oldu\u011fu i\u00e7in her g\u00fcn yeterince ald\u0131\u011f\u0131n\u0131zdan emin olman\u0131z …","og_url":"https:\/\/ahelth.com\/tr\/where-does-zinc-occur-10-different-foods-that-contain-zinc\/","og_site_name":"the health","article_published_time":"2022-01-09T22:12:59+00:00","article_modified_time":"2022-01-11T00:58:07+00:00","og_image":[{"width":640,"height":426,"url":"https:\/\/ahelth.com\/wp-content\/uploads\/2022\/01\/smoothie-g0ea42e8fc_640.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Yazan:":"admin","Tahmini okuma s\u00fcresi":"2 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/ahelth.com\/tr\/where-does-zinc-occur-10-different-foods-that-contain-zinc\/","url":"https:\/\/ahelth.com\/tr\/where-does-zinc-occur-10-different-foods-that-contain-zinc\/","name":"\u00c7inko nerede bulunur? 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