Pafupifupi 20 mg mu impso, chiwindi, kapamba ndi mafupa manganese Ngakhale kuti tikhoza kuusunga, timafunikanso kuupeza ku chakudya.
Manganese Ndikofunikira kwa michere, makamaka yomwe imapezeka mumbewu ndi mbewu zonse, koma pang'onopang'ono mu nyemba, mtedza, masamba obiriwira ndi tiyi.
Kodi Manganese Ndi Chiyani, Chifukwa Chiyani Ndi Yofunika?
A trace mineral, amapezeka m'mafupa, impso, chiwindi ndi kapamba. Mcherewu umathandizira kuti thupi lipange minofu yolumikizana, mafupa ndi mahomoni ogonana.
Zimagwiranso ntchito yofunikira pakuyamwa kwa kashiamu ndikuwongolera shuga m'magazi, komanso kuthandizira mu metabolism yamafuta ndi ma carbohydrate.
Mcherewu ndi wofunikiranso kuti ubongo ukhale wabwino komanso minyewa igwire ntchito. Zimathandizira ngakhale kupewa kufooka kwa mafupa ndi kutupa.
Chofunika koposa, manganeseNdiwofunika kwambiri pakugwira ntchito zambiri zathupi, monga kupanga ma enzymes am'mimba, kuyamwa kwa michere, chitetezo chamthupi komanso kukula kwa mafupa.
Kodi Ubwino wa Manganese Ndi Chiyani?
Imawonjezera thanzi la mafupa kuphatikiza zakudya zina
Manganese, kuphatikizapo kukula kwa mafupa ndi kusamalira thanzi la mafupa zofunika kwa Kuphatikizidwa ndi calcium, zinki ndi mkuwa, zimathandizira kachulukidwe ka mafupa am'mafupa. Izi ndizofunikira makamaka kwa akuluakulu.
Kafukufuku wasonyeza kuti pafupifupi 50% ya amayi omwe ali ndi matenda a postmenopausal ndi 50% mwa amuna opitirira zaka 25 amavutika ndi kusweka kwa fupa komwe kumayenderana ndi matenda osteoporosis.
Kafukufuku akusonyeza kuti kutenga manganese ndi calcium, zinki, ndi mkuwa kungathandize kuchepetsa mafupa a msana mwa amayi okalamba.
Komanso, kafukufuku wapachaka mwa amayi omwe ali ndi mafupa owonda anapeza zakudya izi komanso Vitamini D, magnesium ndi boron supplementation ikhoza kuonjezera mafupa.
Amachepetsa chiopsezo cha matenda ndi mphamvu zake za antioxidant
MaantibayotikiZimathandizira kuteteza motsutsana ndi ma free radicals, omwe ndi mamolekyu omwe amatha kuwononga maselo m'thupi lathu. Ma radicals aulere amaganiziridwa kuti amathandizira kukalamba, matenda amtima ndi khansa zina.
SOD imathandiza kuthana ndi zotsatira zoyipa za ma radicals aulere potembenuza superoxide, imodzi mwazinthu zowopsa kwambiri zaulere, kukhala mamolekyu ang'onoang'ono omwe samavulaza ma cell.
Pakufufuza kwa amuna 42, ofufuza adapeza kuti kuchepa kwa ma SOD ndi kuchepa kwathunthu kwa antioxidant kumawonjezera chiopsezo cha matenda amtima, monga cholesterol chonse kapena triglycerides adaganiza kuti atha kukhala ndi gawo lalikulu kuposa milingo yawo.
Kafukufuku wina adawonetsa kuti SOD inali yochepa kwambiri mwa anthu omwe ali ndi nyamakazi ya nyamakazi poyerekeza ndi anthu omwe alibe vutoli.
Chifukwa chake, ofufuza awonetsa kuti kudya moyenera kwa michere ya antioxidant kumatha kuchepetsa mapangidwe aulere komanso kusintha mawonekedwe a antioxidant mwa anthu omwe ali ndi matendawa.
Manganese Kugwiritsa ntchito mcherewu kumathandiza kuchepetsa chiopsezo cha matenda, chifukwa kumagwira ntchito pa SOD.
umboni, manganeseKafukufukuyu amathandizira kuti kuphatikiza ndi glucosamine ndi chondroitin kumachepetsa ululu wa osteoarthritis.
Osteoarthritis amaonedwa kuti ndi matenda owonongeka omwe amachititsa kuwonongeka kwa cartilage ndi kupweteka kwa mafupa. Synovitis, kutupa kwa nembanemba mkati mwa mafupa, ndiye chinthu chofunikira kwambiri cha osteoarthritis.
Pakufufuza kwa milungu 16 kwa amuna omwe ali ndi ululu wosaneneka komanso matenda olowa m'malo olumikizirana mafupa, zowonjezera manganeseZapezeka kuti zimathandiza kuchepetsa kutupa, makamaka m'mawondo.
Imathandiza kuwongolera shuga m'magazi
ManganeseZimagwira ntchito pakuwongolera shuga m'magazi. Mu mitundu ina ya zinyama, kusowa kwa manganese kungayambitse kusalolera kwa glucose monga matenda a shuga. Komabe, zotsatira za maphunziro a anthu zakhala zosakanikirana.
Kafukufuku wambiri wasonyeza kuti anthu odwala matenda ashuga mlingo wa manganesezinasonyeza kuti zinali zochepa. Ofufuza akadali otsika manganese milingo ya matenda a shuga imathandizira kukula kwa matenda a shuga kapena matenda a shuga manganese Akuyesera kudziwa ngati zipangitsa kuti milingo ichepe.
Manganeseyokhazikika mu kapamba. Zimakhudzidwa ndi kupanga insulini, yomwe imachotsa shuga m'magazi. Chifukwa chake, imatha kuthandizira kutulutsa koyenera kwa insulin ndikuthandizira kukhazikika kwa shuga m'magazi.
khunyu
Stroke ndi yomwe imayambitsa khunyu mwa akuluakulu opitilira zaka 35. Zimayambitsa kuchepa kwa magazi kupita ku ubongo.
Manganese Ndi vasodilator yodziwika bwino, kutanthauza kuti imathandizira kukulitsa zotengera kuti ziyendetse bwino ku minofu monga ubongo.
Kukhala ndi manganese okwanira m'matupi athu kungathandize kuti magazi aziyenda bwino komanso kuchepetsa chiopsezo cha matenda ena, monga sitiroko.
Komanso, thupi lathu manganese Zina mwazinthu zake zimakhala mu ubongo. Maphunziro ena manganese Izi zikusonyeza kuti milingo ya khunyu imatha kutsika mwa anthu omwe ali ndi vuto la khunyu.
Komabe, kukomoka manganese Sizikudziwika ngati kutsika kwa magazi kapena kuchepa kwa magazi kumapangitsa kuti anthu azigwedezeka kwambiri.
Amagwira ntchito mu metabolism ya zakudya
ManganeseImayendetsa ma enzymes ambiri mu metabolism ndipo imagwira nawo ntchito zosiyanasiyana zamagulu m'thupi lathu. Imathandizira pakugayidwa kwa mapuloteni ndi amino acid ndikugwiritsa ntchito, komanso cholesterol ndi carbohydrate metabolism.
Manganese, thupi lanu cholineZimawathandiza kugwiritsa ntchito mavitamini osiyanasiyana, monga thiamine, mavitamini C ndi E, ndikuonetsetsa kuti chiwindi chimagwira ntchito bwino.
Kuonjezera apo, imagwira ntchito ngati cofactor kapena wothandizira pa chitukuko, kubereka, kupanga mphamvu, kuyankha kwa chitetezo cha mthupi komanso kulamulira ntchito za ubongo.
Amachepetsa zizindikiro za PMS kuphatikiza ndi calcium
Azimayi ambiri amavutika ndi zizindikiro zosiyanasiyana pa nthawi zina pa nthawi ya kusamba. Izi nkhawa, kukokana, kupweteka, kusinthasintha maganizo, ndipo ngakhale kuvutika maganizo.
kufufuza koyambirira, manganese zimasonyeza kuti kutenga calcium ndi calcium pamodzi kungathandize kusintha zizindikiro za premenstrual (PMS).
Kafukufuku wochepa wa amayi 10 adapeza kuchepa kwa magazi manganese anasonyeza kuti amene sanamve zowawa zambiri ndi zizindikiro za maganizo pa nthawi ya msambo, mosasamala kanthu za kuchuluka kwa calcium kuperekedwa.
Komabe, zotsatira zake sizikudziwika ngati izi zimachitika chifukwa cha manganese, calcium, kapena kuphatikiza ziwirizi.
Njira imodzi yochitira izi ndi kudzera muzinthu zake za antioxidant, makamaka ntchito yake mu ntchito yamphamvu antioxidant superoxide dismutase (SOD), yomwe ingathandize kuteteza motsutsana ndi ma radicals aulere mumsewu wa neural womwe ungawononge maselo a ubongo.
Munthu wathanzi yemwe ali ndi chiwindi chogwira ntchito komanso impso manganeseNdikhoza kupirira. Komabe, amene ali ndi matenda a chiwindi kapena impso ayenera kusamala.
Maphunziro chitsulo kuchepa magazi m'thupi zambiri za izo manganeseWapeza kuti akhoza kuyamwa. Choncho, anthu omwe ali ndi vutoli ayenera kuyang'anitsitsa momwe amagwiritsira ntchito mchere.
Kuwonekera kwa nthawi yayitali kungayambitse zizindikiro zofanana ndi matenda a Parkinson, monga kunjenjemera, kuyenda pang'onopang'ono, kuuma kwa minofu ndi kusayenda bwino - izi zimatchedwa manganism.
Ndi Zakudya Ziti Zomwe Manganese Amapezeka?
Phala
1 chikho cha oats (156 g) - 7,7 milligrams - DV - 383%
Phala, manganeseIlinso ndi antioxidants ndi beta-glucan. Izi, nazonso, zitha kuthandiza kupewa ndikuchiza metabolic syndrome komanso kunenepa kwambiri.
Zimathandizanso kuchepetsa kuchuluka kwa cholesterol m'magazi ndikuwongolera thanzi la mtima.
Mtengo uwu ndi manganese omwe ali mu tirigu wathunthu, osati woyengedwa. Tirigu wathunthu amakhala ndi ulusi wambiri, womwe umagwira ntchito bwino paumoyo wamtima, kuwongolera shuga wamagazi ndi kuthamanga kwa magazi. Lilinso ndi lutein, antioxidant yofunika kwambiri pa thanzi la maso.
wolemera mu vitamini B WalnutImawonjezera kugwira ntchito kwa ubongo ndi metabolism ya cell. Mavitaminiwa amathandizanso kupanga maselo ofiira a magazi.
Zimanenedwa kuti rye ndi wopindulitsa kwambiri kuposa tirigu potengera ubwino wa thanzi. Ndiwochulukira mu fiber kuposa tirigu, womwe ndi wofunikira pakuwongolera njala. Ulusi wosasungunuka mu rye umachepetsa chiopsezo cha ndulu.
balere
1 chikho cha balere (184 magalamu) - 3,6 milligrams - DV - 179%
balereMaminolo ena omwe amapezeka mu chinanazi ndi selenium, niacin ndi iron - zofunika kuti thupi lizigwira ntchito. Balere ndi gwero labwino la fiber.
Lilinso ndi ma antioxidants otchedwa lignans, omwe amachepetsa chiopsezo cha khansa ndi matenda a mtima.
adyo wanu Zambiri mwazinthu zopindulitsa zimatha kukhala chifukwa cha allicin. Chigawochi chimapita ku ziwalo zonse za thupi, kuwonetsa mphamvu zake zamoyo.
Garlic amalimbana ndi matenda ndi chimfine. Imawongolera kuchuluka kwa cholesterol ndikuteteza mtima.
Clove
Supuni imodzi (1 magalamu) a cloves - 6 milligrams - DV - 2%
CloveLili ndi antifungal, antiseptic ndi antibacterial properties. Komanso ndi gwero lolemera la omega 3 fatty acids.
Ma cloves angathandize kuchepetsa kukula kwa dzino likundiwawa kwakanthawi. Zingathenso kuchepetsa kutupa.
Brown Rice
1 chikho cha mpunga wofiira (195 magalamu) - 1.8 milligrams - DV - 88%
mpunga wabulauni Amachepetsa chiopsezo cha khansa ya m'matumbo, m'mawere ndi prostate. Kudya mokwanira kumathandizanso kuchiza matenda a shuga, chifukwa kumathandiza kuchepetsa shuga.
Nkhuku
1 chikho cha nandolo (164 magalamu) - 1,7 milligrams - DV - 84%
Chifukwa cha kuchuluka kwa fiber nandoloAmawonjezera kukhuta ndi chimbudzi. Imalinganizanso milingo ya kolesterolini yopanda thanzi komanso imateteza ku matenda a mtima.
1 chikho cha chinanazi (165 magalamu) - 1,5 milligrams - DV - 76%
chinanazi Ndi gwero lambiri la vitamini C, lomwe ndi michere yomwe imalimbitsa chitetezo cha mthupi komanso imalimbana ndi matenda oopsa monga khansa.
Kuchuluka kwa fiber ndi madzi ake kumalimbikitsa kuyenda pafupipafupi m'matumbo ndikuwongolera thanzi la m'mimba.
Vitamini C mu chinanazi amathandizira thanzi la khungu - amateteza khungu ku dzuwa ndi kuipitsa komanso amathandizira kuchepetsa makwinya ndi mizere yabwino.
rasipiberi
1 chikho cha raspberries (123 magalamu) - 0,8 milligrams - DV - 41%
Manganese kunja rasipiberiLili ndi ellagic acid, phytochemical yomwe ingathandize kupewa khansa. Lilinso ndi ma antioxidants monga anthocyanin, omwe amaletsa matenda a mtima komanso kuchepa kwa malingaliro okhudzana ndi ukalamba.
Egypt
1 chikho cha chimanga (166 magalamu) - 0,8 milligrams - DV - 40%
Egypt Komanso ndi gwero labwino la mapuloteni. Ndipo ili ndi ma antioxidants ambiri kuposa tirigu wina aliyense yemwe amadyedwa nthawi zambiri - ochepa mwa ma antioxidants awa ndi lutein ndi zeaxanthin, onse omwe ndi ofunikira kuti akhale ndi thanzi labwino.
nthochiLili ndi mchere wofunikira monga potaziyamu, womwe umathandizira kuchepetsa kuthamanga kwa magazi komanso kupewa matenda osiyanasiyana oopsa monga matenda a mtima. Zakudya zamtundu wa nthochi zimathandizira kagayidwe kachakudya.
strawberries
1 chikho cha sitiroberi (152 magalamu) - 0,6 milligrams - DV - 29%
strawberriesAnthocyanins amateteza mtima ku matenda. Ma antioxidants awa amatha kulepheretsa kukula kwa chotupa ndi kutupa ndikuthandizira kupewa khansa.
Mphepo yamkuntho
Supuni imodzi ya turmeric (1 magalamu) - 7 milligrams - DV - 0,5%
Mphepo yamkunthoCurcumin ndi anti-inflammatory yachilengedwe yomwe ingalepheretse khansa ndi nyamakazi. Zokometserazi zimawonjezera mphamvu ya antioxidant ya thupi, komanso kukonza thanzi laubongo ndikuteteza ku zovuta zambiri zamanjenje.
Tsabola wakuda
Supuni 1 (6 magalamu) - 0.4 milligrams - DV - 18%
Choyamba, Black tsabola Imawonjezera kuyamwa kwa turmeric. Lilinso ndi potaziyamu wambiri, zomwe zimapangitsa kuti m'matumbo mukhale ndi thanzi komanso chimbudzi.
Mbeu za dzungu Zingathandize kupewa mitundu ina ya khansa, kuphatikizapo m'mimba, m'mawere, prostate, mapapo ndi m'matumbo. Kuwonjezera pa manganese, mbewu za dzungu zili ndi magnesium yambiri.
sipinachiLili ndi ma antioxidants omwe amachepetsa kupsinjika kwa okosijeni ndikumenyana ndi ma free radicals. Lutein ndi zeaxanthin, ma antioxidants awiri ofunikira pa thanzi la maso, amapezeka mu sipinachi.
