Chii chinonzi Manganese, Ndechei, Chii? Benefits uye Kushaya

Manganeseis a trace mineral inodiwa nemuviri mune zvishoma. Izvo zvinodikanwa kune zvakajairwa kushanda kwehuropi, tsinga sisitimu, uye mazhinji enzyme masisitimu emuviri.

Inenge 20 mg mumuviri itsvo, chiropa, pancreas uye mapfupa manganese Nepo tichigona kuzvichengeta, tinofanirawo kuzviwana kubva muzvokudya.

Manganese Mushonga unokosha, kunyanya unowanikwa mumbeu uye zviyo zvakakwana, asi zvishoma mumarimu, nzungu, miriwo yemashizha yakasvibirira uye tii.

Chii chinonzi Manganese, Sei Ichikosha?

A trace mineral, inowanikwa mumapfupa, itsvo, chiropa uye pancreas. Iyo mineral inobatsira muviri kuvaka inobatana tishu, mapfupa uye mahomoni ebonde.

Inoitawo basa rakakosha mukutora calcium uye kudzora shuga yeropa, pamwe nekubatsira mucarbohydrate uye mafuta metabolism.

Iyo mineral yakakoshawo kune yakakwana yehuropi uye nerve basa. Inotobatsira kudzivirira osteoporosis uye kuzvimba.

Zvinonyanya kukosha, manganeseIzvo zvakakosha pamabasa mazhinji emuviri, akadai sekugadzirwa kwema enzymes ekugaya, kutorwa kwechikafu, kudzivirira immune system uye kunyangwe kukura kwebhonzo.

Ndezvipi Zvakanakira Manganese?

Inovandudza hutano hwemapfupa pamwe chete nezvimwe zvinovaka muviri

Manganese, kusanganisira kukura kwemapfupa uye kuchengetedza hutano hwemapfupa zvinodiwa Yakasanganiswa ne calcium, zinc uye mhangura, inotsigira mapfupa emamineral density. Izvi zvinonyanya kukosha kune vanhu vakuru.

Zvidzidzo zvakaratidza kuti nezve 50% yevakadzi postmenopausal uye 50% yevarume vanopfuura 25 vanotambura nekuputsika kwepfupa kunobatanidza neosteoporosis.

Tsvagiridzo inoratidza kuti kutora manganese necalcium, zinc, uye mhangura kunogona kubatsira kuderedza kupera kwemapfupa emusana muvakadzi vakuru.

Uyezve, chidzidzo chegore negore muvakadzi vane mapfupa akaonda akawana izvi zvinovaka muviri pamwe chete Vitamin D, magnesium uye boron supplementation inogona kuwedzera mapfupa.

Inoderedza njodzi yechirwere neiyo yakasimba antioxidant zvinhu

Manganesechikamu che enzyme superoxide dismutase (SOD), imwe yeakanyanya kukosha antioxidants mumuviri wedu.

AntioxidantsInobatsira kudzivirira kubva kune mahara radicals, ari mamorekuru anogona kukuvadza masero mumuviri wedu. Mahara radicals anofungidzirwa kuti anobatsira mukuchembera, chirwere chemoyo uye mamwe magomarara.

SOD inobatsira kurwisa zvakashata zvemahara radicals nekushandura superoxide, imwe yeakanyanya njodzi mahara radicals, kuita mamorekuru madiki asingakuvadze maseru.

Muchidzidzo chevarume makumi mana nevaviri, vatsvakurudzi vakawana kuti mazinga eSOD akaderera uye hurombo husina kunaka hwe antioxidant hwakawedzera njodzi yechirwere chemoyo, senge cholesterol yakazara kana. triglyceride vakagumisa kuti vanogona kuita basa guru kudarika mazinga avo.

Imwe ongororo yakaratidza kuti SOD yaive isingaite muvanhu vane rheumatoid arthritis kana ichienzaniswa nevanhu vasina mamiriro.

Nokudaro, vatsvakurudzi vakaratidza kuti kudya kwakakodzera kwe antioxidant nutrients kunogona kuderedza mahara radical formation uye kunatsiridza antioxidant chimiro muvanhu vane chirwere.

Manganese Kushandisa iyi mineral inobatsira kuderedza njodzi yechirwere, sezvo ichiita basa muSOD basa.

Inobatsira kuderedza kuzvimba

Nekuti inobata basa sechikamu che superoxide dismutase (SOD), ine simba antioxidant manganese, inogona kuderedza kuzvimba. Tsvagiridzo inoratidza kuti SOD inorapa uye inogona kubatsira kune kuzvimba kusagadzikana.

humbowo, manganeseIchi chidzidzo chinotsigira kuti kuisanganisa neglucosamine uye chondroitin kunogona kuderedza marwadzo eosteoarthritis.

Osteoarthritis inoonekwa sechirwere chekupfeka uye kubvarura chinotungamira mukurasikirwa kwecartilage uye kurwadziwa kwemajoini. Synovitis, kuzvimba kwe membrane mukati memajoini, chinhu chakakosha cheosteoarthritis.

Muchidzidzo che16-vhiki chevarume vane kurwadziwa kusingaperi uye chirwere chejoini chinopera, manganese kuwedzeraYakawanikwa kubatsira kuderedza kuzvimba, kunyanya mumabvi.

Inobatsira kugadzirisa shuga muropa

ManganeseInoita basa rekugadzirisa shuga yeropa. Mune dzimwe mhando dzemhuka, kushaya manganese inogona kutungamirira mukusagadzikana kweglucose yakafanana nechirwere cheshuga. Zvisinei, zvakabuda muzvidzidzo zvevanhu zvakasanganiswa.

Zvidzidzo zvakawanda zvakaratidza kuti vanhu vane chirwere cheshuga manganese mazingarairatidza kuti rakanga rakaderera. Vatsvakurudzi vachiri pasi manganese mazinga echirwere cheshuga anobatsira mukukura kwechirwere cheshuga kana chirwere cheshuga manganese Vari kuyedza kuona kana zvichiita kuti mazinga adzike.

Manganeseyakanyanya murwatata. Inobatanidzwa mukugadzirwa kwe insulini, iyo inobvisa shuga kubva muropa. Naizvozvo, inogona kubatsira pakuvanzika kwakaringana kwe insulin uye kubatsira kudzikamisa shuga yeropa.

pfari pfari

Stroke ndiyo inonyanya kukonzera pfari muvakuru vanopfuura makore makumi matatu nemashanu. Zvinokonzera kuderera kwekuyerera kweropa kuuropi.

Manganese Iyo inozivikanwa vasodilator, zvichireva kuti inobatsira kukudza midziyo kuti inyatso kutakura kuenda kumatishu akadai sehuropi.

Kuva nemanganese akakwana mumiviri yedu kunogona kubatsira kuwedzera kuyerera kweropa uye kuderedza njodzi yemamwe mamiriro ehutano, akadai sesitiroko.

Uyewo, muviri wedu manganese Zvimwe zvirimo zvinogara muuropi. Zvimwe zvidzidzo manganese Izvi zvinoratidza kuti mazinga epfari anogona kunge akaderera kune vanhu vane pfari.

Zvisinei, pfari manganese Hazvina kujeka kuti kuderera kweropa rekuyerera here kana kuti kuderera kunokonzeresa kuti vanhu vanyanye kubatwa nekugwinha.

Inotora chikamu mumetabolism yezvinovaka muviri 

ManganeseIyo inomutsa akawanda ma enzymes mumetabolism uye inoita basa mune akasiyana makemikari maitiro mumuviri wedu. Iyo inobatsira muprotein uye amino acid kugaya uye kushandiswa, pamwe necholesterol uye carbohydrate metabolism.

Manganese, muviri wako cholineInovabatsira kushandisa mavhitaminzi akasiyana-siyana, akadai sethiamine, mavhitaminzi C uye E, uye anovimbisa kushanda kwakakodzera kwechiropa.

Mukuwedzera, inoshanda se cofactor kana mubatsiri wekusimudzira, kubereka, kugadzirwa kwesimba, mhinduro yekudzivirira uye kugadzirisa kwehutano hwehuropi.

Inoderedza zviratidzo zvePMS pamwe chete necalcium

Vakadzi vakawanda vanotambura nezviratidzo zvakasiyana-siyana pane dzimwe nguva vari kumwedzi. Izvi kufunganya, kugwamba, kurwadziwa, kuchinja kwezvinyamusi, uye kunyange kuora mwoyo.

tsvakurudzo yepakutanga, manganese inoratidza kuti kutora calcium necalcium pamwe chete kunogona kubatsira kuvandudza premenstrual zviratidzo (PMS).

Chidzidzo chidiki chevakadzi gumi chakawana huwandu hweropa manganese vakaratidza kuti avo vasina kunzwa kurwadziwa kwakanyanya uye zviratidzo zvepfungwa panguva yekuenda kumwedzi, pasinei nokuti yakawanda sei calcium yakapiwa.

Nekudaro, mibairo haina mhedzisiro yekuti izvi zvinokonzerwa nemanganese, calcium, kana musanganiswa wezviviri izvi.

Inovandudza kushanda kwehuropi

ManganeseIzvo zvakakosha kune hutano hunoshanda hwehuropi uye inowanzoshandiswa kubatsira kubata mamwe mamiriro etsinga.

Imwe nzira yekuita izvi ndeyokuti iyo antioxidant properties, kunyanya basa rayo mukushanda kweiyo ine simba antioxidant superoxide dismutase (SOD), inogona kubatsira kudzivirira kubva kune mahara radicals munzira neural inogona kukuvadza masero europi.

Zvakare, manganese Inogona kusunga kune neurotransmitters uye kukurudzira nekukurumidza kana zvakanyanya kushanda kwemaitiro emagetsi mumuviri wese. Somugumisiro, inovandudza kushanda kwehuropi.

Zvakakwana kuti huropi hushande manganese Kunyange zvazvo mazinga emaminerari achidiwa, zvakakosha kuziva kuti yakawanda yemaminerari inogona kuva nemigumisiro yakaipa pauropi.

Zvimwe kubva kune zvinowedzera kana nekufema zvakanyanya kubva kune zvakatipoteredza manganese Unogona kutora. Izvi zvinogona kukonzera chirwere cheParkinson-sezviratidzo, sekudengenyeka.

Inobatsira kuhutano hwethyroid

Manganese Iyo inodiwa cofactor kune akasiyana enzymes, saka inobatsira aya ma enzymes uye kushanda kwemuviri nemazvo. Inoitawo basa mukugadzirwa kwe thyroxine.

Thyroxine, thyroid glandIhomoni yakakosha iyo yakakosha kune yakajairika basa remuviri uye inofanirwa kuchengetedza kudya, metabolism, uremu uye kushanda kwenhengo.

kushaya manganeseinogona kukonzera kana kubatsira kune hypothyroid mamiriro ayo anogona kuita kuti uremu huwedzere uye kusaenzana kwehomoni.

Inobatsira kuporesa maronda

Kutsvaga zvicherwa zvakaita semanganese kwakakosha mukupora kwemaronda. nokuda kwokuporesa vanga collagen kugadzirwa kunofanira kuwedzera.

Kugadzira amino acid proline, iyo yakakosha pakuumbwa kwecollagen uye kuporeswa kwemaronda mumasero eganda remunhu. manganese Chinodikanwa.

Zvidzidzo zvekutanga kwemavhiki gumi nemaviri manganeseinoratidza kuti kushandiswa kwecalcium uye zinc kumaronda asingaperi kunokurumidza kupora.

Ndezvipi Zviratidzo zvekushaikwa kweManganese?

kushaya manganese zvinogona kukonzera zviratidzo zvinotevera:

– Anemia

- Kusagadzikana kweHormonal

- Kudzivirirwa kwakaderera

- Shanduko mukugaya uye kuda kudya

– Kushaya mbereko

- mapfupa asina simba

- chronic fatigue syndrome

manganese mineral Kudya kwakakwana kwe:

Chii chinonzi Manganese Kukuvadza uye Side Effects?

Vakuru 11mg pazuva manganese Zvinoita kunge zvakachengeteka kudya. Nhamba yakachengeteka yevechiri kuyaruka 19 kana vaduku ndeye 9 mg kana pasi pazuva.

Munhu ane hutano ane chiropa chinoshanda uye itsvo manganeseNdinogona kushivirira. Zvisinei, avo vane chirwere chechiropa kana cheitsvo vanofanira kungwarira.

Zvidzidzo iron inoshaya anemia zvimwe zvacho manganeseAkaona kuti anogona kuitora. Nokudaro, vanhu vane chirwere ichi vanofanira kutarisa kushandiswa kwemaminerari.

Uyezve, zvakawanda manganese kushandiswazvinogona kukonzera njodzi dzehutano. Pakadaro manganeseinonzvenga nzira dzomuviri dzokuzvidzivirira nadzo. A buildup inogona kukuvadza mapapu, chiropa, itsvo, uye central nerve system.

Kuratidzwa kwenguva refu kunogona kukonzera zviratidzo zvakafanana nehosha yeParkinson, sekudedera, kunonoka kufamba, kuoma kwemhasuru uye kusadzikama zvakanaka - izvi zvinodaidzwa kuti manganism.

Muchikafu Chipi Manganese Inowanikwa?

Oat

1 kapu yeoat (156 g) - 7,7 milligrams - DV - 383%

Oat, manganeseIyo zvakare yakapfuma mune antioxidants uye beta-glucan. Izvi, zvakare, zvinogona kubatsira kudzivirira nekurapa metabolic syndrome uye kufutisa.

Inoitawo basa mukuderedza cholesterol yeropa uye kuvandudza hutano hwemwoyo.

gorosi

1+1/2 makapu egorosi (168 magiramu) - 5.7 milligrams - DV% - 286%

Kukosha uku ndiko manganese emukati megorosi, kwete kunatswa. Gorosi rose rine fiber yakawanda, iyo inoshanda zvikuru kune hutano hwemwoyo, kudzora shuga yeropa uye mazinga eropa. Iyo inewo lutein, yakakosha antioxidant yehutano hwemaziso.

Walnut

1 kapu yakagurwa walnuts (109 gramu) - 4.9 milligrams - DV% - 245%

akapfuma muB vitamin walnutInowedzera kushanda kwehuropi uye cell metabolism. Aya mavhitamini anobatsirawo kuumba masero matsvuku eropa.

Soybeans

1 kapu yesoya (186 gramu) - 4.7 milligrams - DV% - 234%

Manganesekunze, soya Icho chinhu chakanakisa chekudyara-based protein. 

Iine huwandu hwakanaka hweinonyungudika uye insoluble fiber, inogona kuvandudza hutano hwematumbo uye kunyange kudzivirira zvirwere zvakakomba senge cancer cancer.

Rye

1 kapu rye (169 gramu) - 4,5 milligrams - DV% - 226

Zvinonzi rye inobatsira kupfuura gorosi maererano nehuwandu hwehutano hwehutano. Iyo zvakare yakakwirira mu fiber pane gorosi, iyo yakakosha mukudzora havi. Iyo insoluble fiber mu rye inoderedza njodzi ye gallstones.

bhari

1 kapu yebhari (184 gramu) - 3,6 milligrams - DV - 179%

bhariMamwe mamineral anowanikwa mupineapple selenium, niacin uye iron - yakakosha kuti muviri ushande. Bhari inzvimbo yakanaka yefiber.

Iine zvakare antioxidants inonzi lignans, iyo inoderedza njodzi yegomarara uye chirwere chemoyo.

Quinoa

1 kapu yequinoa (170 magiramu) - 3,5 milligrams - DV% - 173%

Iyo haina gluten-isina uye yakapfuma muprotein uye inoonekwa seimwe yezvikafu zvine hutano.

hadiyo

1 kapu gariki (136 gramu) - 2,3 milligrams - DV - 114%

garlic yako Zvizhinji zvezvinhu zvinobatsira zvinogona kuverengerwa kune mukomboni allicin. Komisheni iyi inoenda kunhengo dzese dzemuviri, ichiita zvine simba biological mhedzisiro.

Garlic inorwisa zvirwere uye dzihwa. Inogadzirisa cholesterol uye inodzivirira mwoyo.

Clove

1 tablespoon (6 gramu) yevhavha - 2 milligrams - DV - 98%

CloveIine antifungal, antiseptic uye antibacterial properties. Iyo zvakare inopfuma sosi ye omega 3 fatty acids.

Mavhavha anogona kubatsira kuderedza kuwanda kwemazino kwenguva pfupi. Inogonawo kuderedza kuzvimba.

Brown Rice

1 kapu yemupunga webrown (195 gramu) - 1.8 milligrams - DV - 88%

mupunga mutsvuku Inoderedza njodzi yegomarara remukoloni, rezamu uye reprostate. Kushandiswa kwakakwana kunobatsirawo mukurapa chirwere cheshuga, sezvo inobatsira kuderedza mazinga ehuga.

Chickpeas

1 kapu yehuku (164 gramu) - 1,7 milligrams - DV - 84%

Kutenda kune yakakwira fiber yemukati chickpeasKunowedzera satiety uye kugaya. Inogadzirisawo cholesterol isina hutano uye inodzivirira kubva kuchirwere chemoyo.

chihenge

1 kapu yepineapple (165 gramu) - 1,5 milligrams - DV - 76%

chihenge Inowanikwa yakawanda yevhitamini C, inova chikafu chinosimbisa hutachiona uye kurwisa zvirwere zvinouraya zvakaita segomarara.

Yayo yakakwira fiber uye zvemukati zvemvura zvinosimudzira kugara mumatumbo mafambiro uye inovandudza hutano hwekugaya.

Vitamin C mupineapple inovandudza hutano hweganda - inodzivirira ganda kubva kuzuva nekusvibiswa uye inobatsira kuderedza kuunyana uye mitsetse yakanaka.

razibheri

1 kapu raspberries (123 gramu) - 0,8 milligrams - DV - 41%

Manganese kunze rasipiberiYakapfuma mu ellagic acid, phytochemical inogona kubatsira kudzivirira kenza. Iyo ine zvakare antioxidants senge anthocyanin, iyo inodzivirira chirwere chemoyo uye kuderera kwepfungwa kunoenderana nezera.

Egypt

1 kapu yechibage (166 gramu) - 0,8 milligrams - DV - 40%

Egypt Ichowo chitubu chakanaka cheprotein. Uye ine akawanda antioxidants kupfuura chero ani anowanzo kudyiwa zviyo - mashoma eaya antioxidants ari lutein uye zeaxanthin, ese ari maviri akakosha pahutano hwekuona.

mabhanana

1 kapu yebhanana yakakanyiwa (225 gramu) - 0,6 milligrams - DV - 30%

mabhananaIine mineral inokosha yakadai se potassium, iyo inobatsira kuderedza ropa uye kudzivirira zvirwere zvakasiyana-siyana zvakakomba zvakadai sekurwadziwa kwemoyo. Iyo fiber yekudya mumabhanana inovandudza hutano hwekudya.

mastrawberry

1 kapu yemastrawberries (152 gramu) - 0,6 milligrams - DV - 29%

mastrawberryAnthocyanins inodzivirira mwoyo kubva kuhosha. Aya antioxidants anogona kutadzisa bundu kukura uye kuzvimba uye kubatsira kudzivirira cancer.

Turmeric

1 tablespoon yeturmeric (7 gramu) - 0,5 milligrams - DV - 26%

TurmericCurcumin ndeye yakasikwa anti-kuzvimba iyo inogona kudzivirira cancer uye arthritis. Iyo spice inowedzera simba remuviri antioxidant, pamwe nekuvandudza hutano hwehuropi uye kudzivirira kubva kune akawanda matambudziko ekutya.

Pepper nhema

1 tablespoon (6 gramu) - 0.4 milligrams - DV - 18%

Chekutanga, mhiripiri nhema Inowedzera kutorwa kweturmeric. Yakapfuma zvakare mu potassium, iyo inovandudza hutano hwematumbo uye kugaya. 

Mbeu dzenhanga

1 kapu (64 magiramu) - 0,3 milligrams - DV - 16%

Nhanga mbeu Inogona kubatsira kudzivirira mamwe marudzi egomarara, kusanganisira dumbu, zamu, prostate, mapapu uye colon. Kunze kwemanganese, mhodzi dzenhanga dzine magnesium yakawanda.

sipinachi

1 kapu (30 magiramu) - 0,3 milligrams - DV - 13%

sipinachiIine antioxidants inoderedza oxidative kusagadzikana uye kurwisa mahara radicals. Ma antioxidants maviri akakosha kune hutano hwemaziso, lutein uye zeaxanthin, anowanikwa muspinachi.

Turnip

1 kapu yakachekwa turnip (55 gramu) - 0,3 milligrams - DV - 13%

Turnip yakapfuma musimbi, chikafu chinodzivirira kurasikirwa kwebvudzi uye inova nechokwadi chekushanda kwemuviri kwakakwana. Yakapfumawo muvhitamini K, iyo inobatsira kudzivirira osteoporosis.

Green beans

1 kapu (110 magiramu) - 0.2 milligrams - DV - 12%

Green beans ine iron yakawanda uye inowedzera kubereka mumadzimai pamwe nekudzivirira kurasikirwa nebvudzi.

Manganese Supplementation Inodiwa Here?

manganese zvinowedzera kazhinji yakachengeteka. Asi chenjerera kutenga. Kutora manganese anopfuura 11 milligrams pazuva kunogona kukonzera matambudziko makuru.

Zvimwe zveizvi zvinetso zvetsinga, kudengenyeka kwemhasuru, kurasikirwa kwekuenzanisa nekubatana, uye mamiriro akadai se bradykinesia (kuoma kwekutanga kana kupedzisa kufamba). Zvakanyanya manganese zvinogonawo kukonzera allergies zvakaita sekukwenya, mapundu kana mikoko.

Nguva dzose bvunza chiremba usati washandisa mishonga yekuwedzera.

Semagumo;

Kunyangwe zvisina kutaurwa zvakawanda, manganese Iyo yakakosha micronutrient sezvimwe zvinovaka muviri. kushaya manganese zvinogona kukonzera matambudziko makuru. Naizvozvo, zvataurwa pamusoro apa zvokudya zvine manganesechenjera kudya.