Kodi Chofunika Kwambiri Ponena za Manganese N'chiyani?
Manganese ndi mchere wamtengo wapatali womwe umapezeka mthupi lonse, koma makamaka m'matenda, chiwindi, mafupa ndi impso. Ndikofunika kwambiri kuti tisamalire bwino ziwalo zathu zambiri. Yunivesite ya Maryland Medical Center imanena kuti pafupifupi 37 peresenti ya anthu, makamaka m'mayiko otukuka, sali osowa m'thupili lovuta kwambiri. Izi makamaka chifukwa cha kudalira kwathu pa zakudya zowonongeka ndi zofulumira, zomwe sizikukwanira mu manganese.
Manganese ndi ofunikira makamaka mafupa abwino. Kuperewera kwa mcherewu kungayambitse mafupa ofooka, osteoporosis, premenstrual syndrome, kusowa kwa libido, kugwa koopsa kwa mahomoni opatsirana pogonana, kuwonjezeka kwa matenda a khunyu komanso kuchepa kwa antioxidants mu thupi.
Kuphatikiza pa ntchito yake yopitiriza kupanga mafupa abwino, manganese ndi kofunika kuti magazi azikhala bwino, komanso kuti thupi likhale ndi mafuta ambiri, mapuloteni komanso zakudya.
Manganese ndi ofunikira kupanga mapangidwe athu, ndipo amachitanso mbali yofunikira pa thanzi lathu ndi ntchito za ubongo. Zimathandizira kusunga kukumbukira kwathu, ndi kusunga ma shuga athu m'magazi. Zingathandize anthu amene akudwala matenda a shuga, komanso PMS (premenstrual syndrome), matenda odwala matenda a m'mimba, matenda a khunyu ndi nyamakazi!
Manganese amafunikanso kuti machitidwe athu adziwe calcium. Komanso, manganese imakhala ngati antioxidant wamphamvu yomwe imachotsa zowonongeka mwaufulu m'thupi lathu.
Zimangotengera mtundu wa manganese kukolola zonsezi. Ndipo zowonjezerapo zowonjezera zingayambitse kuchuluka kwa mchere uyu mu machitidwe athu, kotero kuti gwero labwino kwambiri ndi zipatso ndi zitsamba.
Zipatso ndi Mbewu Zambiri Mu Manganese
Pali zipatso ndi ndiwo zamasamba zambiri zomwe zimapereka ma manganese omwe mumafunikira tsiku ndi tsiku! Malo abwino kwambiri amaphatikizapo sipinachi, raspberries, masamba a collard, chinanazi, Swiss chard, kale, beet masamba, strawberries, sikwashi ya chilimwe, masamba a mpiru, bok choy ndi ndiwo zamasamba.
Zopindulitsa pang'ono koma zabwino zimaphatikizapo soya, nyemba za limazi, tofu, mbatata, nthanga zobiriwira, blueberries, ziphuphu za Brussels, nyemba zobiriwira, nyengo yachisanu, beet, cranberries, kabichi, katsitsumzukwa, tomato, broccoli, leeks, fennel, mbatata, bowa la shiitake , anyezi, chimanga, belu tsabola, nthochi, biringanya, kaloti, kiwifruit, nkhaka, kolifulawa, batani kapena crimini bowa ndi udzu winawake.
Palinso mtedza, nthanga, zitsamba ndi zonunkhira zomwe zili ndi mchere. Zimaphatikizapo cloves, sinamoni, tsabola wakuda, turmeric, adyo, basil, mbewu za dzungu, walnuts, nyemba za sitsam, mbewu za mpiru, mbewu za mpiru, nthanga, mphutsi za mpendadzuwa, nthiti, katsabola, thyme ndi parsley.
Tiyeni tiyang'ane pa wanga wokondedwa madzi Chinsinsi pamwamba manganese.
Chimene Mufuna
- 1 chikho Chinanazi (cubed mwatsopano)
- Kalekale kakang'ono Kale (kapena masamba anu okonda masamba)
- 1 chikho Raspberries
- 1/2 Nkhaka
Momwe Mungapangire Izo
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 164 |
| Mafuta Onse | 1 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 6 mg |
| Zakudya | 40 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 3 g |