Manganisanciwani ma'adinan alama ne wanda jiki ke buƙata da ƙananan kuɗi. Wajibi ne don aikin al'ada na kwakwalwa, tsarin juyayi, da yawancin tsarin enzyme na jiki.
Kimanin MG 20 a cikin kodan jiki, hanta, pancreas da kasusuwa manganese Yayin da za mu iya adana shi, muna kuma buƙatar samun shi daga abinci.
Manganisanci Yana da mahimmancin sinadirai, musamman ana samun shi a cikin tsaba da dukan hatsi, amma kaɗan a cikin legumes, goro, koren ganye da shayi.
Menene Manganese, Me yasa yake da Muhimmanci?
Ma'adinan alama, ana samunsa a cikin ƙasusuwa, kodan, hanta da kuma pancreas. Ma'adinan na taimaka wa jiki wajen gina nama, kasusuwa da kuma hormones na jima'i.
Har ila yau, yana taka muhimmiyar rawa a cikin shayarwar calcium da daidaita tsarin sukari na jini, da kuma taimakawa wajen samar da carbohydrate da mai mai.
Hakanan ma'adinan yana da mahimmanci don ingantaccen aiki na kwakwalwa da jijiya. Har ma yana taimakawa hana osteoporosis da kumburi.
Mafi mahimmanci, manganeseYana da mahimmanci ga yawancin ayyuka na jiki, kamar samar da enzymes masu narkewa, shayar da abinci mai gina jiki, kare tsarin rigakafi har ma da ci gaban kashi.
Menene Amfanin Manganese?
Yana inganta lafiyar kashi tare da sauran abubuwan gina jiki
Manganese, ciki har da ci gaban kashi da kiyayewa lafiyar kashi ake bukata domin Haɗe da alli, zinc da jan ƙarfe, yana tallafawa ƙarancin ma'adinai na kashi. Wannan yana da mahimmanci musamman a cikin manya.
Nazarin ya nuna cewa kusan kashi 50% na matan da suka shude da kuma kashi 50% na maza sama da 25 suna fama da karaya da ke da alaƙa da osteoporosis.
Bincike ya nuna cewa shan manganese tare da calcium, zinc, da jan karfe na iya taimakawa wajen rage asarar kashi na kashin baya a cikin mata masu tsufa.
Har ila yau, wani bincike na shekara-shekara a cikin mata masu kasusuwa masu raɗaɗi sun gano waɗannan abubuwan gina jiki da Vitamin D, magnesium da kari na boron na iya kara yawan kashi.
Yana rage haɗarin cuta tare da kaddarorin antioxidant masu ƙarfi
Manganisanciwani bangare ne na enzyme superoxide dismutase (SOD), daya daga cikin muhimman antioxidants a jikinmu.
AntioxidantsYana taimakawa kare kariya daga radicals, wadanda sune kwayoyin da zasu iya lalata kwayoyin halitta a jikinmu. Ana tsammanin cewa masu ba da izini suna taimakawa ga tsufa, cututtukan zuciya da wasu cututtukan daji.
SOD yana taimakawa magance mummunan tasirin radicals kyauta ta hanyar canza superoxide, ɗayan mafi haɗari na radicals, zuwa ƙananan ƙwayoyin cuta waɗanda ba sa cutar da sel.
A cikin binciken da aka yi na maza 42, masu bincike sun gano cewa ƙananan matakan SOD da matalauta duka matsayin antioxidant sun kara haɗarin cututtukan zuciya, kamar jimlar cholesterol ko triglyceride sun kammala cewa za su iya taka rawa fiye da matakan su.
Wani binciken ya nuna cewa SOD ba ta da aiki a cikin mutanen da ke fama da cututtuka na rheumatoid idan aka kwatanta da mutane ba tare da yanayin ba.
Sabili da haka, masu bincike sun ba da shawarar cewa cin abinci mai gina jiki mai kyau na antioxidant zai iya rage samuwar radical kyauta da kuma inganta matsayin antioxidant a cikin mutanen da ke fama da cutar.
Manganisanci Yin amfani da wannan ma'adinai yana taimakawa rage haɗarin cututtuka, saboda yana taka rawa a cikin ayyukan SOD.
Yana taimakawa rage kumburi
Saboda yana taka rawa a matsayin ɓangare na superoxide dismutase (SOD), mai ƙarfi antioxidant manganese, zai iya rage kumburi. Bincike ya nuna cewa SOD yana da warkewa kuma yana iya zama da amfani ga cututtuka masu kumburi.
shaida, manganeseWannan binciken yana goyan bayan haɗa shi da glucosamine da chondroitin na iya rage zafin osteoarthritis.
Osteoarthritis ana daukar cutar lalacewa da tsagewa wanda ke haifar da asarar guringuntsi da ciwon haɗin gwiwa. Synovitis, kumburin membrane a cikin gidajen abinci, shine muhimmin abu na osteoarthritis.
A cikin nazarin makonni 16 na maza masu fama da ciwo mai tsanani da cututtukan haɗin gwiwa, manganese kariAn gano yana taimakawa wajen rage kumburi, musamman a cikin gwiwoyi.
Yana taimakawa wajen daidaita sukarin jini
ManganisanciYana taka rawa wajen daidaita sukarin jini. A wasu nau'ikan dabbobi, karancin manganese na iya haifar da rashin haƙuri na glucose kwatankwacin ciwon sukari. Koyaya, sakamakon binciken ɗan adam ya haɗu.
Yawancin bincike sun nuna cewa masu ciwon sukari matakan manganeseya nuna cewa ya kasa. Masu bincike har yanzu suna ƙasa manganese matakan ciwon sukari suna taimakawa wajen haɓaka ciwon sukari ko yanayin ciwon sukari manganese Suna ƙoƙarin tantance ko yana haifar da raguwar matakan.
Manganisancimai da hankali a cikin pancreas. Yana shiga cikin samar da insulin, wanda ke cire sukari daga jini. Don haka, yana iya taimakawa wajen samar da insulin daidai kuma yana taimakawa daidaita sukarin jini.
farfadiya
Shanyewar jiki shine babban sanadin cutar farfadiya a cikin manya sama da 35. Yana haifar da raguwar kwararar jini zuwa kwakwalwa.
Manganisanci Yana da sanannun vasodilator, ma'ana yana taimakawa wajen haɓaka tasoshin don ɗaukar shi yadda ya kamata zuwa kyallen takarda kamar kwakwalwa.
Samun isassun matakan manganese a jikinmu na iya taimakawa wajen haɓaka jini da rage haɗarin wasu yanayin kiwon lafiya, kamar bugun jini.
Hakanan, jikinmu manganese Wasu daga cikin abubuwan da ke cikin sa suna zaune a cikin kwakwalwa. Wasu karatu manganese Wannan yana nuna cewa matakan kamewa na iya zama ƙasa a cikin mutanen da ke fama da rashin lafiya.
Duk da haka, seizures manganese Ba a bayyana ko ƙananan matakan jini ba ko kuma ƙananan matakan yana sa mutane su fi dacewa da maƙarƙashiya.
Yana taka rawa a cikin metabolism na abubuwan gina jiki
ManganisanciYana kunna enzymes da yawa a cikin metabolism kuma yana taka rawa a cikin matakai daban-daban na sinadarai a cikin jikinmu. Yana taimakawa wajen narkewar furotin da amino acid da amfani da su, da kuma cholesterol da carbohydrate metabolism.
Manganisanci, jikinka cholineYana taimaka musu su yi amfani da bitamin daban-daban, kamar thiamine, bitamin C da E, kuma yana tabbatar da aikin hanta mai kyau.
Bugu da ƙari, yana aiki a matsayin mai haɗin gwiwa ko mai taimako don haɓakawa, haifuwa, samar da makamashi, amsawar rigakafi da tsarin aikin kwakwalwa.
Yana rage alamun PMS a hade tare da alli
Mata da yawa suna fama da alamomi daban-daban a wasu lokuta a cikin al'ada. Wadannan damuwa, ciwon ciki, zafi, sauyin yanayi, har ma da baƙin ciki.
bincike na farko, manganese ya nuna cewa shan calcium da calcium a hade zai iya taimakawa wajen inganta alamun premenstrual (PMS).
Wani ɗan ƙaramin bincike na mata 10 ya gano ƙananan matakan jini manganese ya nuna cewa wadanda ba su sami karin zafi da alamun yanayi a lokacin haila ba, komai yawan adadin calcium.
Duk da haka, sakamakon bai dace ba game da ko wannan tasirin ya kasance saboda manganese, calcium, ko haɗin biyu.
Yana inganta aikin kwakwalwa
ManganisanciYana da mahimmanci don aikin kwakwalwa mai lafiya kuma ana amfani dashi sau da yawa don taimakawa wajen magance wasu yanayi mai juyayi.
Hanya ɗaya don yin wannan ita ce ta hanyar abubuwan da ke tattare da antioxidant, musamman rawar da take takawa a cikin aikin antioxidant superoxide dismutase (SOD), wanda zai iya taimakawa kariya daga radicals masu kyauta a cikin hanyar jijiya wanda zai iya lalata ƙwayoyin kwakwalwa.
Hakanan, manganese Yana iya ɗaure zuwa neurotransmitters kuma ya motsa sauri ko mafi tasiri aikin motsa jiki na lantarki a cikin jiki. A sakamakon haka, yana inganta aikin kwakwalwa.
Isasshen aikin kwakwalwa manganese Yayin da matakan ma'adinan ya zama dole, yana da mahimmanci a lura cewa yawancin ma'adinan na iya haifar da mummunan tasiri akan kwakwalwa.
Ƙari daga kari ko ta wuce gona da iri daga muhalli manganese Kuna iya ɗauka. Wannan na iya haifar da alamun cututtukan Parkinson, irin su rawar jiki.
Yana ba da gudummawa ga lafiyar thyroid
Manganisanci Yana da mahimmanci cofactor ga daban-daban enzymes, don haka yana taimaka wa wadannan enzymes da jiki aiki yadda ya kamata. Hakanan yana taka rawa wajen samar da thyroxine.
Thyroxine, thyroid gland shine yakeYana da mahimmancin hormone wanda ke da mahimmanci ga aikin al'ada na jiki kuma ya zama dole don ci gaba da ci, metabolism, nauyi da kuma dacewa ga gabobin jiki.
karancin manganesezai iya haifar da ko taimakawa ga yanayin hypothyroid wanda zai iya taimakawa wajen samun nauyi da rashin daidaituwa na hormone.
Yana taimakawa wajen warkar da raunuka
Abubuwan ma'adanai irin su manganese suna da mahimmanci a cikin aikin warkar da raunuka. don warkar da rauni collagen samarwa dole ne ya karu.
Don samar da proline na amino acid, wanda ke da mahimmanci ga samuwar collagen da kuma warkar da raunuka a cikin ƙwayoyin fata. manganese Ake bukata.
Karatun farko sama da makonni 12 manganeseyana nuna cewa yin amfani da alli da zinc ga raunuka na yau da kullun yana hanzarta warkarwa.
Menene Alamomin Karancin Manganese?
karancin manganese na iya haifar da alamomi kamar haka:
Manya 11mg kowace rana manganese Ga alama lafiya don cinyewa. Adadin aminci ga matasa masu shekaru 19 ko ƙasa shine 9 MG ko ƙasa da haka kowace rana.
Mutum mai lafiya mai aiki hanta da koda manganeseZan iya jurewa. Duk da haka, masu ciwon hanta ko koda suna buƙatar yin hankali.
Nazarin rashin ƙarfe anemia fiye da wadanda manganeseYa gano cewa zai iya sha. Don haka, ya kamata mutanen da ke da wannan yanayin su kula da amfani da ma'adinan su.
Hakanan, ƙari amfani da manganesena iya haifar da wasu haɗarin lafiya. A irin wannan yanayin manganeseke ƙetare hanyoyin kariya na al'ada na jiki. Ƙirƙiri zai iya lalata huhu, hanta, kodan, da tsarin juyayi na tsakiya.
Bayyanuwa na dogon lokaci na iya haifar da alamomi masu kama da cutar Parkinson, irin su rawar jiki, jinkirin motsi, taurin tsoka da rashin daidaituwa - ana kiran wannan manganism.
Oat, manganeseHakanan yana da wadatar antioxidants da beta-glucan. Wannan, bi da bi, zai iya taimakawa wajen hanawa da kuma magance cututtuka na rayuwa da kiba.
Hakanan yana taka rawa wajen rage matakan cholesterol na jini da inganta lafiyar zuciya.
Wannan darajar ita ce abun ciki na manganese na alkama gaba ɗaya, ba mai ladabi ba. Dukan alkama yana ɗauke da fiber mai yawa, wanda ke aiki sosai ga lafiyar zuciya, daidaita sukarin jini da matakan hawan jini. Har ila yau yana dauke da lutein, wani muhimmin antioxidant ga lafiyar ido.
mai arziki a cikin bitamin B gyadaYana haɓaka aikin kwakwalwa da haɓakar ƙwayoyin sel. Wadannan bitamin kuma suna taimakawa wajen samar da jajayen kwayoyin jini.
Manganisancibanda haka, waken soya Yana da kyakkyawan tushen furotin na tushen shuka.
Ya ƙunshi adadi mai kyau na fiber mai narkewa da maras narkewa, wanda zai iya inganta lafiyar hanji har ma da hana cututtuka masu tsanani kamar ciwon daji na hanji.
An bayyana cewa hatsin rai ya fi alkama amfani ta fuskar fa'idar kiwon lafiya gaba daya. Har ila yau, yana da girma a cikin fiber fiye da alkama, wanda ke da mahimmanci wajen sarrafa ci. Fiber mara narkewa a cikin hatsin rai yana rage haɗarin gallstones.
sha'irSauran ma'adanai da ake samu a cikin abarba sune selenium, niacin da baƙin ƙarfe - masu mahimmanci ga jiki yayi aiki. Sha'ir shine tushen fiber mai kyau.
Har ila yau, ya ƙunshi antioxidants da ake kira lignans, wanda ke rage haɗarin ciwon daji da cututtukan zuciya.
tafarnuwarka Mafi yawan abubuwan da ke da amfani za a iya danganta su ga mahadi allicin. Wannan fili yana tafiya zuwa ga dukkan sassan jiki, yana aiwatar da tasirin ilimin halitta mai ƙarfi.
Tafarnuwa na yaki da cututtuka da mura. Yana daidaita matakan cholesterol kuma yana kare zuciya.
Clove
1 tablespoon (6 grams) na cloves - 2 milligrams - DV - 98%
CloveYana da antifungal, antiseptik da antibacterial Properties. Hakanan yana da wadataccen tushen omega 3 fatty acids.
Cloves na iya taimakawa wajen rage zafin ciwon hakori na dan lokaci. Hakanan zai iya rage kumburi.
Godiya ga babban abun ciki na fiber chickpeasYana ƙara gamsuwa da narkewa. Hakanan yana daidaita matakan cholesterol mara kyau kuma yana ba da kariya daga cututtukan zuciya.
Manganisanci a waje rasberiYana da wadata a cikin ellagic acid, phytochemical wanda zai iya taimakawa wajen hana ciwon daji. Hakanan yana ƙunshe da abubuwan da ake amfani da su na antioxidants kamar anthocyanin, waɗanda ke hana cututtukan zuciya da raguwar shekaru masu alaƙa.
Misira Hakanan tushen furotin ne mai kyau. Kuma ya ƙunshi ƙarin antioxidants fiye da kowane hatsi da aka saba cinyewa - kaɗan daga cikin waɗannan antioxidants sune lutein da zeaxanthin, dukansu suna da mahimmanci ga lafiyar gani.
ayabaYana dauke da ma'adinai mai mahimmanci kamar potassium, wanda ke taimakawa wajen rage hawan jini da kuma hana cututtuka daban-daban kamar ciwon zuciya. Fiber na abinci a cikin ayaba yana inganta lafiyar narkewa.
strawberriesAnthocyanins suna kare zuciya daga cututtuka. Wadannan antioxidants na iya hana ci gaban ƙari da kumburi kuma suna taimakawa hana ciwon daji.
Turmeric
1 cokali na turmeric (gram 7) - 0,5 milligrams - DV - 26%
TurmericCurcumin shine na halitta anti-mai kumburi wanda zai iya hana ciwon daji da arthritis. Har ila yau, kayan yaji yana ƙara ƙarfin maganin antioxidant na jiki, tare da inganta lafiyar kwakwalwa da kuma kariya daga matsalolin jin tsoro.
Black barkono
1 cokali (6 grams) - 0.4 milligrams - DV - 18%
Na farko, black barkono Yana ƙara sha na turmeric. Hakanan yana da wadata a cikin potassium, wanda ke inganta lafiyar hanji da narkewa.
Kabewa tsaba
1 kofin (64 grams) - 0,3 milligrams - DV - 16%
'Ya'yan kabewa Yana iya taimakawa hana wasu nau'ikan ciwon daji, gami da ciki, nono, prostate, huhu da hanji. Bayan manganese, tsaba na kabewa suna da wadata a cikin magnesium.
alayyafo
1 kofin (30 grams) - 0,3 milligrams - DV - 13%
alayyafoYa ƙunshi antioxidants waɗanda ke rage damuwa na oxidative kuma suna yaƙi da radicals kyauta. Lutein da zeaxanthin, antioxidants guda biyu masu mahimmanci ga lafiyar ido, ana samun su a cikin alayyafo.
Turnip yana da wadataccen ƙarfe a cikin ƙarfe, sinadari mai gina jiki wanda ke hana asarar gashi kuma yana tabbatar da mafi kyawun ayyukan jiki. Har ila yau, yana da wadata a cikin bitamin K, wanda ke taimakawa wajen hana osteoporosis.
Koren wake
1 kofin (110 grams) - 0.2 milligrams - DV - 12%
Koren wake yana da wadataccen sinadarin iron kuma yana kara yawan haihuwa ga mata tare da hana zubar gashi.
Shin Kariyar Manganese Yana Bukatar?
manganese kari yana da lafiya gaba ɗaya. Amma a kula game da siyan. Yawan manganese fiye da milligrams 11 a kowace rana na iya haifar da matsala mai tsanani.
Wasu daga cikin waɗannan sune matsalolin jijiya, rawar jiki, asarar daidaituwa da daidaituwa, da yanayi irin su bradykinesia (wahalar farawa ko kammala motsi). Matsanancin manganese Hakanan yana iya haifar da allergies kamar itching, kurji ko amya.
Koyaushe tuntuɓi likita kafin amfani da kari.
A sakamakon haka;
Kodayake ba a ambata da yawa ba, manganese Yana da mahimmancin micronutrient kamar sauran abubuwan gina jiki. karancin manganese zai iya haifar da matsaloli masu tsanani. Don haka, abin da aka ambata abinci dauke da manganesea kula a ci abinci.
