Yintoni iManganese, Yenzelwe ntoni, Yintoni? Iinzuzo kunye nokunqongophala

Manganeseyiminerali elandelwayo efunwa ngumzimba ngezixa ezincinci. Kuyimfuneko ekusebenzeni okuqhelekileyo kwengqondo, inkqubo ye-nervous, kunye neenkqubo ezininzi ze-enzyme zomzimba.

Malunga ne-20 mg kwizintso zomzimba, isibindi, i-pancreas kunye namathambo manganese Ngoxa sinako ukuyigcina, kufuneka siyifumane nasekutyeni.

Manganese Isondlo esibalulekileyo, esifumaneka kwimbewu kunye neengqolowa ezipheleleyo, kodwa kuncinci kwi-legumes, amantongomane, imifuno eluhlaza kunye netiyi.

Yintoni iManganese, Kutheni Kubalulekile?

I-mineral trace, ifumaneka kumathambo, izintso, isibindi kunye ne-pancreas. Iminerali inceda umzimba ukuba wakhe izicubu ezidibeneyo, amathambo kunye neehomoni zesini.

Ikwadlala indima ebalulekileyo kwi-calcium absorption kunye nokulawulwa kweswekile yegazi, kunye nokunceda kwi-carbohydrate kunye ne-fat metabolism.

Iminerali ikwabalulekile ekusebenzeni kwengqondo kunye nemithambo-luvo. Ikwanceda nokuthintela i-osteoporosis kunye nokudumba.

Okubaluleke ngakumbi, manganeseIbalulekile kwimisebenzi emininzi yomzimba, efana nokuveliswa kwee-enzymes zokugaya, ukufunxa izondlo, ukukhusela amajoni omzimba kunye nophuhliso lwamathambo.

Ziziphi iiNzuzo zeManganese?

Ukuphucula impilo yamathambo ngokudibanisa nezinye izondlo

IManganese, kubandakanywa ukukhula kunye nokugcinwa kwamathambo impilo yamathambo efunekayo kwi Idityaniswe ne-calcium, i-zinc kunye nobhedu, ixhasa ukuxinana kwamathambo. Oku kubaluleke ngakumbi kubantu abadala.

Uphononongo lubonise ukuba malunga ne-50% yabasetyhini be-postmenopausal kunye ne-50% yamadoda angaphezu kwe-25 ahlupheke ngokuphuka kwethambo elihambelana ne-osteoporosis.

Uphando lubonisa ukuba ukuthatha i-manganese nge-calcium, i-zinc, kunye nobhedu kunokunceda ukunciphisa ukulahleka kwethambo lomgogodla kubasetyhini abadala.

Kwakhona, uphononongo lonyaka kwabasetyhini abanamathambo abhityileyo bafumene ezi zondlo ngokunjalo Ivithamin D, nemagniziyam kunye ne-boron supplementation inokunyusa amathambo.

Inciphisa umngcipheko wesifo kunye neempawu zayo ezinamandla ze-antioxidant

Manganeseyinxalenye ye-enzyme superoxide dismutase (SOD), enye yezona antioxidants zibalulekileyo emzimbeni wethu.

AntioxidantsInceda ukukhusela kwi-radicals yamahhala, iimolekyuli ezinokonakalisa iiseli emzimbeni wethu. Kucingelwa ukuba iiradicals zasimahla zinegalelo ekwaluphaleni, isifo sentliziyo kunye neminye imihlaza.

I-SOD inceda ukulwa nemiphumo emibi ye-radicals yamahhala ngokuguqula i-superoxide, enye yezona zinto ziyingozi kakhulu, zibe ngama-molecule amancinci angonakalisi iiseli.

Kuphononongo lwamadoda angama-42, abaphandi bafumanise ukuba amanqanaba asezantsi e-SOD kunye nemeko engalunganga ye-antioxidant yonyusa umngcipheko wesifo sentliziyo, njenge-cholesterol epheleleyo okanye i-triglyceride bagqibe kwelokuba banokudlala indima enkulu kunamanqanaba abo.

Olunye uphando lubonise ukuba i-SOD yayingasebenzi kangako kubantu abane-rheumatoid arthritis xa kuthelekiswa nabantu abangenayo imeko.

Ngoko ke, abaphandi bacebise ukuba ukutya okufanelekileyo kwezondlo ze-antioxidant kunokunciphisa ukubunjwa kwamahhala kunye nokuphucula isimo se-antioxidant kubantu abanesifo.

Manganese Ukusebenzisa le minerali kunceda ukunciphisa umngcipheko wesifo, njengoko idlala indima kumsebenzi we-SOD.

Inceda ukunciphisa ukuvuvukala

Ngenxa yokuba idlala indima njengenxalenye ye-superoxide dismutase (SOD), i-antioxidant enamandla manganese, kunokunciphisa ukuvuvukala. Uphando lubonisa ukuba i-SOD yonyango kwaye inokuba luncedo kwizifo ezivuthayo.

ubungqina, manganeseOlu pho nonongo luxhasa ukuba ukudibanisa ne-glucosamine kunye ne-chondroitin kunokunciphisa intlungu ye-osteoarthritis.

I-osteoarthritis ithathwa njengesifo esinxilisayo esikhokelela ekulahlekeni kwe-cartilage kunye neentlungu ezidibeneyo. I-Synovitis, ukuvuvukala kwenwebu ngaphakathi kwamalungu, yinto ebalulekileyo ye-osteoarthritis.

Kuphononongo lweeveki ze-16 zamadoda aneentlungu ezingapheliyo kunye nesifo esidibeneyo esibulalayo, isongezelelo semanganeseKufunyenwe ukunceda ukunciphisa ukuvuvukala, ngakumbi emadolweni.

Inceda ukulawula iswekile yegazi

ManganeseIdlala indima ekulawuleni iswekile yegazi. Kwezinye iintlobo zezilwanyana, ukunqongophala kwemanganese kunokukhokelela ekunganyamezelini kweglucose efana nesifo seswekile. Nangona kunjalo, iziphumo ezivela kwizifundo zabantu ziye zaxutywa.

Izifundo ezininzi zibonise ukuba abantu abanesifo seswekile amanqanaba emanganeseyabonisa ukuba iphantsi. Abaphandi basephantsi manganese amanqanaba esifo seswekile anegalelo ekuphuhliseni isifo seswekile okanye imeko yesifo seswekile manganese Bazama ukufumanisa ukuba ingaba ibangela ukuba amanqanaba ehle.

Manganeseigxile kwi-pancreas. Ibandakanyeka ekuveliseni i-insulin, esusa iswekile egazini. Ke ngoko, inokufaka isandla kwimfihlo efanelekileyo ye-insulin kwaye incede ukuzinzisa iswekile yegazi.

ukuxhuzula

I-Stroke ngoyena nobangela wokuxhuzula kubantu abadala abangaphezu kweminyaka engama-35. Ibangela ukuhamba kwegazi okuncitshisiweyo ukuya engqondweni.

Manganese Yivasodilator eyaziwayo, oku kuthetha ukuba inceda ukukhulisa iinqanawa ukuyihambisa ngokufanelekileyo kwizicubu ezinje ngengqondo.

Ukuba namanqanaba aneleyo e-manganese emizimbeni yethu kunokunceda ukwandisa ukuhamba kwegazi kunye nokunciphisa umngcipheko weemeko ezithile zempilo, ezifana ne-stroke.

Kwakhona, umzimba wethu manganese Omnye umxholo wayo uhlala engqondweni. Ezinye izifundo manganese Oku kubonisa ukuba amanqanaba okuxhuzula anokuba ngaphantsi kubantu abaneengxaki zokuxhuzula.

Nangona kunjalo, ukuxhuzula manganese Akukacaci nokuba amanqanaba aphantsi okuhamba kwegazi okanye amanqanaba asezantsi abangela ukuba abantu babe sesichengeni sokuxhuzula.

Idlala indima kwimetabolism yezondlo 

ManganeseIsebenzisa ii-enzymes ezininzi kwi-metabolism kwaye idlala indima kwiinkqubo ezahlukeneyo zeekhemikhali emzimbeni wethu. Inceda kwiprotheyini kunye ne-amino acid yokugaya kunye nokusetyenziswa, kunye ne-cholesterol kunye ne-carbohydrate metabolism.

Manganese, umzimba wakho kolinIbancedisa ukusebenzisa iivithamini ezahlukeneyo, ezifana ne-thiamine, iivithamini C kunye ne-E, kwaye iqinisekisa ukusebenza kakuhle kwesibindi.

Ukongezelela, isebenza njenge-cofactor okanye umncedisi wophuhliso, ukuveliswa, ukuveliswa kwamandla, ukuphendula komzimba kunye nokulawulwa komsebenzi wengqondo.

Yehlisa iimpawu ze-PMS ngokudibanisa ne-calcium

Amabhinqa amaninzi athwaxwa ziimpawu ezahlukahlukeneyo ngamaxesha athile xa esexesheni. Ezi ixhala, ukuqaqanjelwa, iintlungu, ukutshintshatshintsha kweemvakalelo kwanodandatheko.

uphando lwangethuba, manganese ibonisa ukuba ukuthatha i-calcium kunye ne-calcium ngokudibeneyo kunokunceda ukuphucula iimpawu ze-premenstrual (PMS).

Uphononongo oluncinci lwabasetyhini abali-10 bafumene amanqanaba egazi aphantsi manganese wabonisa ukuba abo bangazange bafumane intlungu engakumbi kunye neempawu zengqondo ngexesha lokuya esikhathini, kungakhathaliseki ukuba ingakanani i-calcium enikeziweyo.

Nangona kunjalo, iziphumo aziqinisekanga malunga nokuba esi siphumo sibangelwa yi-manganese, i-calcium, okanye indibaniselwano yezi zibini.

Ukuphucula ukusebenza kwengqondo

ManganeseIbalulekile ekusebenzeni kwengqondo okunempilo kwaye isoloko isetyenziselwa ukunceda ukunyanga iimeko ezithile zemithambo-luvo.

Enye indlela yokwenza oku kukuba iipropathi zayo ze-antioxidant, ngokukodwa indima yayo kumsebenzi we-antioxidant superoxide dismutase (SOD) enamandla, inokunceda ukukhusela i-radicals yamahhala kwi-neural pathway enokonakalisa iiseli zengqondo.

Kwakhona, manganese Iyakwazi ukubophelela kwii-neurotransmitters kwaye ivuselele ngokukhawuleza okanye ngokukhawuleza isenzo esisebenzayo sempembelelo yombane kuwo wonke umzimba. Ngenxa yoko, iphucula ukusebenza kwengqondo.

Kwanele ekusebenzeni kwengqondo manganese Nangona amanqanaba eminerali ayimfuneko, kubalulekile ukuba uqaphele ukuba ubuninzi beeminerali bunokuba nemiphumo emibi kwingqondo.

Okungakumbi kwizongezo okanye ngokuphefumla ngokugqithisileyo kokusingqongileyo manganese Ungathatha. Oku kunokukhokelela kwiimpawu ezifana nesifo sikaParkinson, ezifana nokungcangcazela.

Inegalelo kwimpilo yegilo

Manganese Yi-cofactor eyimfuneko yee-enzymes ezahlukeneyo, ngoko inceda ezi enzymes kunye nokusebenza komzimba ngokufanelekileyo. Ikwadlala indima ekuveliseni i-thyroxine.

Thyroxine, idlala lengqulaI-hormone ebalulekileyo ebalulekileyo kumsebenzi oqhelekileyo womzimba kwaye iyimfuneko yokugcina ukutya, imetabolism, ubunzima kunye nokusebenza kakuhle kwamalungu.

ukunqongophala kwemanganeseinokubangela okanye igalelo kwimeko ye-hypothyroid enokuthi ibe negalelo ekufumaneni ubunzima kunye nokungalingani kwehomoni.

Inceda ukuphilisa amanxeba

Ukulandelela iiminerali ezifana ne-manganese zibalulekile kwinkqubo yokuphola kwamanxeba. yokuphilisa inxeba collagen imveliso kufuneka yande.

Ukuvelisa i-amino acid proline, eyimfuneko ekwenzeni i-collagen kunye nokuphulukiswa kwenxeba kwiiseli zolusu lomntu. manganese Efunekayo.

Izifundo zokuqala kwiiveki ezili-12 manganeseibonisa ukuba ukusetyenziswa kwe-calcium kunye ne-zinc kumanxeba angapheliyo kukhawuleza ukuphilisa.

Ziziphi iimpawu zokunqongophala kweManganese?

ukunqongophala kwemanganese inokubangela ezi mpawu zilandelayo:

– Ianemia

-Ukungalingani kweHormonal

– Ukungakhuseleki okuphantsi

– Utshintsho kwindlela yokwetyisa kunye nomdla wokutya

– Ubudlolo

- amathambo abuthathaka

-isifo esingapheliyo sokukhathala

iminerali yemanganese Ukuthathwa okwaneleyo:

Yintoni Ubungozi beManganese kunye neziphumo ebezingalindelekanga?

Abantu abadala 11mg ngosuku manganese Kubonakala kukhuselekile ukuyisebenzisa. Isixa esikhuselekileyo solutsha lwe-19 okanye oluncinci luyi-9 mg okanye ngaphantsi ngosuku.

Umntu osempilweni osebenza isibindi nezintso manganeseNdiyakwazi ukunyamezela. Noko ke, abo banesifo sesibindi okanye sezintso kufuneka balumke.

Uphando ukunqongophala kwe-iron anemia ngakumbi kwezo manganeseUye wafumanisa ukuba unokufunxa. Ke ngoko, abantu abanale meko kufuneka babeke iliso kwindlela abayisebenzisa ngayo izimbiwa.

Kwakhona, ngaphezulu ukusetyenziswa kwemanganesekunokubangela iingozi ezithile zempilo. Kwimeko enjalo manganeseidlula iindlela zokuzikhusela eziqhelekileyo zomzimba. I-buildup inokonakalisa imiphunga, isibindi, izintso kunye nenkqubo ye-nervous central.

Ukuba sesichengeni ixesha elide kunokubangela iimpawu ezifana nesifo sikaParkinson, ezifana nokungcangcazela, ukucotha kwentshukumo, ukuqina kwezihlunu kunye nokungalungelelani kakuhle – oku kubizwa ngokuba yimanganism.

Kokuphi Ukutya IManganese Ifumaneka?

Oat

1 ikomityi yeehazi (156 g) – 7,7 milligrams – DV – 383%

Oat, manganeseIkwatyebile kwi-antioxidants kunye ne-beta-glucan. Oku ke, kunokunceda ukukhusela kunye nokunyanga isifo se-metabolic kunye nokutyeba.

Ikwadlala indima ekunciphiseni amanqanaba e-cholesterol yegazi kunye nokuphucula impilo yentliziyo.

Ingqolowa

1+1/2 ikomityi yengqolowa (168 grams) – 5.7 milligrams – DV% – 286%

Eli xabiso sisiqulatho semanganese sengqolowa engacocwanga. Ingqolowa epheleleyo iqulethe ifayibha eninzi, esebenza kakuhle kwimpilo yentliziyo, ilawula iswekile yegazi kunye noxinzelelo lwegazi. Ikwanelutein, i-antioxidant ebalulekileyo kwimpilo yamehlo.

Walnut

I-1 indebe ye-walnuts eqoshiwe (109 grams) - 4.9 milligrams - DV% - 245%

zizityebi kwiivithamini B walnutYandisa ukusebenza kwengqondo kunye ne-cell metabolism. Ezi vithamini zikwanceda ukwenza iiseli ezibomvu zegazi.

Iimbotyi zesoya

1 ikomityi yeembotyi zesoya (186 grams) – 4.7 milligrams – DV% – 234%

Manganesengaphandle koko, iimbotyi zesoya Ngumthombo ogqwesileyo weprotheyini esekwe kwizityalo. 

Iqulethe isixa esihle sefayibha enyibilikayo kunye nenganyibilikiyo, enokuphucula impilo yamathumbu kwaye ithintele nezigulo ezimandundu ezifana nomhlaza wekoloni.

Rye

1 ikomityi yerye (169 grams) – 4,5 milligrams – DV% – 226

Kuxelwa ukuba i-rye inenzuzo ngakumbi kunengqolowa ngokweenzuzo zempilo jikelele. Ikwaphezulu kwifayibha kunengqolowa, nto leyo ibalulekile ekulawuleni umdla wokutya. I-fiber enganyibilikiyo kwi-rye inciphisa umngcipheko we-gallstones.

ibhali

1 ikomityi yerhasi (184 grams) – 3,6 milligrams – DV – 179%

ibhaliEzinye iiminerali ezifumaneka kwipayinapile yi-selenium, i-niacin ne-iron – ibalulekile ukuze umzimba usebenze. Ibhali ngumthombo olungileyo wefayibha.

Ikwane-antioxidants ebizwa ngokuba yi-lignans, ehlisa umngcipheko womhlaza kunye nesifo senhliziyo.

IQuinoa

1 ikomityi yequinoa (170 grams) – 3,5 milligrams – DV% – 173%

Ayinagluten kwaye ityebile kwiprotheyini kwaye ithathwa njengenye yokutya okunempilo.

igalikhi

1 ikomityi yegalikhi (136 grams) - 2,3 milligrams - DV - 114%

ikonofile yakho uninzi lwezinto eziluncedo zalo zingabalelwa kwi-compound allicin. Le khompawundi iya kuwo onke amalungu omzimba, isebenzisa iziphumo zayo ezinamandla zebhayoloji.

Igalikhi ilwa nokugula kunye nengqele. Ilawula amanqanaba e-cholesterol kwaye ikhusela intliziyo.

Clove

Icephe eli-1 (iigram ezi-6) zee-cloves - 2 milligrams - DV - 98%

CloveIne-antifungal, i-antiseptic kunye ne-antibacterial properties. Ikwangumthombo otyebileyo we-omega 3 fatty acids.

Ii-cloves zinokunceda ukunciphisa ukuqaqamba kwamazinyo okwethutyana. Kwakhona kunokunciphisa ukuvuvukala.

Irayisi emdaka

1 ikomityi yerayisi emdaka (195 grams) – 1.8 milligrams – DV – 88%

irayisi emdaka Yehlisa umngcipheko wekholoni, webele kunye nomhlaza wesinyi. Ukusetyenziswa okwaneleyo kukwanceda ekunyangeni isifo seswekile, njengoko kunceda amanqanaba eswekile ephantsi.

Ii-ertyisi

1 ikomityi yee-chickpeas (164 grams) – 1,7 milligrams – DV – 84%

Ndiyabulela kumxholo wefiber ephezulu ii-ertyisiYandisa ukuhlutha kunye nokwetyisa. Ikwalungelelanisa amanqanaba e-cholesterol angenampilo kwaye ikhusela kwisifo sentliziyo.

Iinanayi

1 ikomityi yephayinapile (165 grams) – 1,5 milligrams – DV – 76%

Iinanayi Ingumthombo otyebileyo wevithamin C, eyisondlo esomeleza amajoni omzimba kunye nokulwa nezifo ezibulalayo ezifana nomhlaza.

Ifiber yayo ephezulu kunye nomxholo wamanzi ukhuthaza ukunyanzeliswa kokuhamba kwamathumbu kunye nokuphucula impilo yenkqubo yokugaya.

Ivithamin C kwipayinapile iphucula impilo yolusu - ikhusela ulusu elangeni nakungcoliseko kwaye inceda ekunciphiseni imibimbi kunye nemigca emihle.

raspberry

1 ikomityi yamaqunube (123 grams) – 0,8 milligrams – DV – 41%

Manganese ngaphandle irasbheriItyebile kwi-ellagic acid, i-phytochemical enokunceda ukukhusela umhlaza. Ikwane-antioxidants efana ne-anthocyanin, ekhusela isifo senhliziyo kunye nokuncipha kwengqondo okunxulumene neminyaka.

Mısır

1 ikomityi yombona (166 grams) – 0,8 milligrams – DV – 40%

Mısır Ikwangumthombo olungileyo weprotheyini. Kwaye iqulethe i-antioxidants eninzi kunayo nayiphi na enye ingqolowa esetyenziswa ngokuqhelekileyo - ezimbalwa zezi antioxidants ziyi-lutein kunye ne-zeaxanthin, zombini zibalulekile kwimpilo yombono.

bananas

1 ikomityi yebhanana ecujiweyo (225 grams) – 0,6 milligrams – DV – 30%

bananasIqulethe iminerali ebalulekileyo efana ne-potassium, enceda ukunciphisa uxinzelelo lwegazi kunye nokuthintela izifo ezahlukahlukeneyo ezinzima ezifana nokuhlaselwa kwentliziyo. Ifiber yokutya kwiibhanana iphucula impilo yokwetyisa.

Çilek

1 ikomityi yamaqunube (152 grams) – 0,6 milligrams – DV – 29%

ÇilekI-Anthocyanins ikhusela intliziyo kwizifo. Ezi antioxidants zinokuthintela ukukhula kwe-tumor kunye nokudumba kwaye zincede ukukhusela umhlaza.

Isithsaba

I-tablespoon ye-turmeric (i-1 grams) - i-7 milligrams - i-DV - i-0,5%

IsithsabaI-Curcumin yinto echasayo yendalo enokuthintela umhlaza kunye nesifo samathambo. Isinongo sikwanyusa amandla e-antioxidant emzimbeni, kunye nokuphucula impilo yengqondo kunye nokukhusela kwiingxaki ezininzi ze-nervous.

Ipelepele emnyama

Icephe eli-1 (6 grams) – 0.4 milligrams – DV – 18%

Okokuqala, ipelepele emnyama Yandisa ukufunxwa kwe-turmeric. Ikwatyebile kwi potassium, ephucula impilo yamathumbu kunye nokucoleka. 

Imbewu yethanga

1 ikomityi (64 grams) – 0,3 milligrams – DV – 16%

Imbewu yethanga Inokunceda ukukhusela iintlobo ezithile zomhlaza, kubandakanya isisu, ibele, idlala lengqula, imiphunga kunye nekholoni. Ngaphandle kwemanganese, imbewu yethanga ityebile kwi-magnesium.

isipinatshi

1 ikomityi (30 grams) – 0,3 milligrams – DV – 13%

isipinatshiIqulethe i-antioxidants enciphisa uxinzelelo lwe-oxidative kunye nokulwa neeradicals zamahhala. I-Lutein kunye ne-zeaxanthin, i-antioxidants ezimbini ezibalulekileyo kwimpilo yamehlo, zifumaneka kwisipinatshi.

Itheniphu

1 ikomityi enqunqiweyo yetheniphu (55 grams) – 0,3 milligrams – DV – 13%

Itheniphu isisityebi kwintsimbi, isondlo esithintela ukulahleka kweenwele kwaye siqinisekise ukusebenza kakuhle komzimba. Ikwatyebe ngevithamin K, enceda ekuthinteleni i-osteoporosis.

Iimbotyi eziluhlaza

1 ikomityi (110 grams) – 0.2 milligrams – DV – 12%

Iimbotyi eziluhlaza zityebile kwi-iron kwaye zonyusa ukuchuma kwabasetyhini kwaye zithintela ukulahleka kweenwele.

Ngaba uFakelo lweManganese luyimfuneko?

izongezo zemanganese ikhuselekile ngokubanzi. Kodwa kulumkele ukuthenga. Iidosi zemanganese ezingaphezu kwe-11 milligrams ngosuku zinokubangela iingxaki ezinzima.

Ezinye zezi zibandakanya iingxaki ze-neurological, ukuthuthumela kwemisipha, ukulahleka kokulinganisela kunye nokulungelelanisa, kunye ne-bradykinesia (ubunzima bokuqalisa okanye ukugqiba ukunyakaza). Ngokugqithisileyo manganese kunokubangela nokungalungelani nokufana nokurhawuzelelwa, irhashalala okanye ukurhawuzelela.

Soloko udibana nogqirha phambi kokuba usebenzise izongezo.

Ngenxa yoko;

Nangona kungakhankanywanga kakhulu, manganese Yi-micronutrient ebalulekileyo njengezinye izondlo. ukunqongophala kwemanganese kunokubangela iingxaki ezinzulu. Ngoko ke, oku ngasentla ukutya okuqulathe manganesekulumkele ukutya.