منها البقوليات..  5 أطعمة غنية بالزنك تعزز المناعة ضد كورونا

يحاول الأشخاص بكل الوسائل تعزيز مناعتهم لمواجهة فيروس كورونا المستجد، سواء كان ذلك عن طريق الوصفات الطبيعية، أو الأطعمة التي تحتوي على نسبة كبيرة من فيتامين ”سي“.

لكننا غالبًا ما نغفل أو لا ندرك عنصر الزنك الأساسي، الذي يعمل كدرع لجهاز المناعة لدينا عن طريق تنشيط 300 إنزيم، حيث تساعد تلك الإنزيمات في انقسام الخلايا والتئام الجروح، وتخليق البروتين والحمض النووي وتقوية جهاز المناعة.

كما يساعد تناول الزنك في محاربة فيروس كورونا، عن طريق تثبيط إنزيم معين، يؤدي نقصه إلى ضعف المناعة وقلة اليقظة، وفتح مسام الجلد، وضعف حاسة الشم والتذوق.

وفيما يلي 5 أطعمة غنية بالزنك، يجب إضافتها إلى نظامك الغذائي، لتعزيز المناعة:

المحار

يحتوي المحار على 50% من الكمية الموصى بها من الزنك، بالإضافة إلى أنه منخفض السعرات الحرارية، كما يحتوي على فيتامين ب 12 والسيلينيوم، للمساعدة في تحسين المناعة أيضًا.

الدجاج واللحوم الحمراء

يعتبر الدجاج واللحوم الحمراء والبيض مصدرًا ممتازًا للزنك، ولكن نظرًا لاحتوائها على نسبة عالية من السعرات الحرارية، يجب أن نتناولها بكميات مناسبة.

كما تحتوي أيضًا على فيتامين ”بي 12“ والبروتين الموجود بها في تجديد الخلايا، والحفاظ على عمل الجهاز العصبي بشكل صحيح.

الكاكاو في الشوكولاتة

كلما زادت كمية الكاكاو في الشوكولاتة، زاد احتوائها على الزنك والفلافانول، الذي يساعد في تنظيم ضغط الدم، والحفاظ على تدفق الدم وتقوية المناعة. لذا، حافظ على تناول 28 غرامًا من الشوكولاتة الداكنة يوميًا.

البقوليات

يعتبر العدس والحمص والفاصوليا والفول السوداني من أفضل المصادر النباتية للزنك، وبالإضافة إلى ذلك فهي مليئة بالعناصر الغذائية الصحية ،مثل البروتين والفيتامينات والحديد والنحاس والمغنيسيوم والمنغنيز والفوسفور.

يمكن تناول بذور اليقطين والكاجو مع الشوفان أو العصائر، أو مجرد حفنة من البذور كوجبة خفيفة في منتصف النهار، وتحتوي هذه البذور على نسبة عالية من الزنك، كما تحتوي أيضًا، على الحديد والمغنيسيوم والنحاس وفيتامين ك وفيتامين أ وحمض الفوليك، ويمكن أن يساعد تناولها بانتظام أيضًا، في إدارة الكوليسترول والتحكم في مستوى ضغط الدم.

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