Iyini IManganese, Yenzelweni, Iyini? Izinzuzo kanye Nokuntula

AmaManganesei-trace mineral edingwa umzimba ngamanani amancane. Kuyadingeka ekusebenzeni okujwayelekile kobuchopho, isimiso sezinzwa, kanye nezinhlelo eziningi zama-enzyme zomzimba.

Cishe ama-20 mg emzimbeni wezinso, isibindi, amanyikwe namathambo manganese Nakuba singakwazi ukukugcina, sidinga futhi ukukuthola ekudleni.

AmaManganese Kungumsoco obalulekile, ikakhulukazi otholakala ezinhlamvini nasezinhlamvu eziphelele, kodwa kancane kancane ku-legumes, amantongomane, imifino enamaqabunga aluhlaza kanye netiye.

Iyini I-Manganese, Kungani Ibalulekile?

I-trace mineral, itholakala emathanjeni, ezinso, esibindini nakumanyikwe. Amaminerali asiza umzimba ukwakha izicubu ezixhumeneyo, amathambo namahomoni ocansi.

Iphinde ibambe iqhaza elibalulekile ekumunceni i-calcium nasekulawuleni ushukela wegazi, kanye nokusiza kuma-carbohydrate kanye ne-fat metabolism.

I-mineral ibalulekile futhi ekusebenzeni kahle kobuchopho nezinzwa. Kuyasiza ngisho nokuvimbela ukukhumuzeka kwamathambo nokuvuvukala.

Okubaluleke nakakhulu, manganeseIbalulekile emisebenzini eminingi yomzimba, njengokukhiqizwa kwama-enzyme okugaya, ukumuncwa kwezakhi, ukuvikela amasosha omzimba kanye nokuthuthukiswa kwamathambo.

Yiziphi Izinzuzo ZeManganese?

Ithuthukisa impilo yamathambo ngokuhlangana nezinye izakhamzimba

IManganese, okuhlanganisa ukukhula nokugcinwa kwamathambo impilo yamathambo edingekayo ukuze Ihlanganiswe ne-calcium, i-zinc nethusi, isekela ukuminyana kwamaminerali amathambo. Lokhu kubaluleke kakhulu kubantu abadala asebekhulile.

Ucwaningo luye lwabonisa ukuthi cishe amaphesenti angu-50 abesifazane abangemva kokuya esikhathini kanye nama-50% amadoda angaphezu kweminyaka engu-25 ahlushwa ukuphuka kwethambo okuhambisana nesifo samathambo.

Ucwaningo lubonisa ukuthi ukuthatha i-manganese nge-calcium, i-zinc, nethusi kungasiza ekunciphiseni ukulahlekelwa kwamathambo omgogodla kwabesifazane asebekhulile.

Futhi, ucwaningo lwaminyaka yonke kwabesifazane abanamathambo athambile luthole lezi zakhi kanye Ivithamini D, i-magnesium kanye ne-boron supplementation ingakhuphula isisindo samathambo.

Yehlisa ubungozi bezifo ngezakhiwo zayo eziqinile zokulwa ne-antioxidant

AmaManganeseiyingxenye ye-enzyme superoxide dismutase (SOD), enye yama-antioxidants abaluleke kakhulu emzimbeni wethu.

Ama-antioxidantsKuyasiza ukuvikela kuma-radicals mahhala, okungama-molecule angalimaza amangqamuzana emizimbeni yethu. Ama-radicals wamahhala kucatshangwa ukuthi anesandla ekugugeni, isifo senhliziyo kanye neminye imidlavuza.

I-SOD isiza ukulwa nemiphumela emibi yama-radicals mahhala ngokuguqula i-superoxide, enye yama-radicals amahhala ayingozi kakhulu, ibe ama-molecule amancane angalimazi amaseli.

Ocwaningweni lwamadoda angama-42, abacwaningi bathola ukuthi amazinga aphansi e-SOD kanye nesimo esingesihle se-antioxidant kwandisa ingozi yesifo senhliziyo, njenge-cholesterol ephelele noma i-triglyceride baphethe ngokuthi bangadlala indima enkulu kunamazinga abo.

Olunye ucwaningo lubonise ukuthi i-SOD yayingasebenzi kangako kubantu abane-arthritis ye-rheumatoid uma kuqhathaniswa nabantu abangenaso isimo.

Ngakho-ke, abacwaningi baye baphakamisa ukuthi ukudla okufanele kwezakhi ze-antioxidant kunganciphisa ukwakheka kwama-radical mahhala futhi kuthuthukise isimo se-antioxidant kubantu abanesifo.

AmaManganese Ukusebenzisa le mineral kusiza ukunciphisa ingozi yezifo, njengoba kudlala indima emsebenzini we-SOD.

Isiza ukunciphisa ukuvuvukala

Ngoba idlala indima njengengxenye ye-superoxide dismutase (SOD), i-antioxidant enamandla i-manganese, kunganciphisa ukuvuvukala. Ucwaningo lubonisa ukuthi i-SOD iyindlela yokwelapha futhi engase ibe wusizo ezinkingeni zokuvuvukala.

ubufakazi, manganeseLolu cwaningo lusekela ukuthi ukuhlanganisa i-glucosamine ne-chondroitin kunganciphisa ubuhlungu be-osteoarthritis.

I-osteoarthritis ibhekwa njengesifo sokuguga esiholela ekulahlekelweni kwe-cartilage nobuhlungu bamalunga. I-Synovitis, ukuvuvukala kwe-membrane ngaphakathi kwamalunga, iyisici esibalulekile se-osteoarthritis.

Ocwaningweni lwamasonto ayi-16 lwamadoda anezinhlungu ezingapheli kanye nesifo samalunga esiwohlokayo, i-manganese supplementKutholakale ukuthi kusiza ukunciphisa ukuvuvukala, ikakhulukazi emadolweni.

Isiza ukulawula ushukela wegazi

AmaManganeseIdlala indima ekulawuleni ushukela wegazi. Kwezinye izinhlobo zezilwane, ukuntuleka kwe-manganese kungaholela ekungabekezelelani kwe-glucose okufana nesifo sikashukela. Nokho, imiphumela evela ezifundweni zabantu iye yaxutshwa.

Ucwaningo oluningi luye lwabonisa ukuthi abantu abanesifo sikashukela amazinga manganeseyabonisa ukuthi iphansi. Abacwaningi basephansi manganese amazinga esifo sikashukela anomthelela ekwakhiweni kwesifo sikashukela noma isimo sesifo sikashukela manganese Bazama ukuthola ukuthi ingabe idala ukuthi amazinga ehle.

AmaManganesekugxile kuma-pancreas. Ibandakanyeka ekukhiqizeni i-insulin, esusa ushukela egazini. Ngakho-ke, kungaba nomthelela ekukhiqizweni okufanele kwe-insulin futhi kusize ukuzinzisa ushukela wegazi.

isithuthwane

I-Stroke iyimbangela ehamba phambili yesithuthwane kubantu abadala abangaphezu kweminyaka engama-35. Kubangela ukugeleza kwegazi okuncishisiwe ukuya ebuchosheni.

AmaManganese Kuyi-vasodilator eyaziwayo, okusho ukuthi isiza ukukhulisa imikhumbi ukuyihambisa ngempumelelo ezicutshini ezifana nobuchopho.

Ukuba namazinga anele e-manganese emizimbeni yethu kungasiza ekwandiseni ukugeleza kwegazi futhi kunciphise ingozi yezimo ezithile zempilo, njengokushaywa unhlangothi.

Futhi, umzimba wethu manganese Okunye okuqukethwe kuyo kuhlala ebuchosheni. Ezinye izifundo manganese Lokhu kusikisela ukuthi amazinga okuquleka angase ehle kubantu abanezinkinga zokuquleka.

Nokho, ukuquleka manganese Akukacaci ukuthi amazinga aphansi okugeleza kwegazi noma ukuthi amazinga aphansi adala ukuthi abantu bathole ukudlikizeka kalula.

Idlala indima kumetabolism yezakhi 

AmaManganeseIsebenza ama-enzyme amaningi kumetabolism futhi idlala indima ezinqubweni zamakhemikhali ezahlukahlukene emzimbeni wethu. Isiza ekugayweni nasekusetshenzisweni kwamaprotheni nama-amino acid, kanye ne-cholesterol kanye ne-carbohydrate metabolism.

AmaManganese, umzimba wakho ikholiKuyabasiza ukuthi basebenzise amavithamini ahlukahlukene, njenge-thiamine, amavithamini C no-E, futhi aqinisekise ukusebenza kahle kwesibindi.

Ngaphezu kwalokho, isebenza njenge-cofactor noma umsizi wokuthuthukiswa, ukukhiqiza, ukukhiqizwa kwamandla, ukuphendula kwamasosha omzimba kanye nokulawulwa komsebenzi wobuchopho.

Yehlisa izimpawu ze-PMS ngokuhambisana ne-calcium

Abesifazane abaningi bahlushwa izimpawu ezihlukahlukene ngezikhathi ezithile emjikelezweni wokuya esikhathini. Lezi ukukhathazeka, ukuqunjelwa, ubuhlungu, ukushintshashintsha kwemizwelo, ngisho nokucindezeleka.

ucwaningo lwakuqala, manganese kubonisa ukuthi ukuhlanganisa i-calcium ne-calcium kungasiza ekuthuthukiseni izimpawu zangaphambi kokuya esikhathini (PMS).

Ucwaningo oluncane lwabesifazane abangu-10 lwathola amazinga aphansi egazi manganese wabonisa ukuthi labo abangazange babe nezinhlungu ezengeziwe kanye nezimpawu zemizwa ngesikhathi sokuya esikhathini, kungakhathaliseki ukuthi ingakanani i-calcium enikeziwe.

Kodwa-ke, imiphumela ayiqiniseki ngokuthi lo mphumela ungenxa ye-manganese, i-calcium, noma inhlanganisela yakho kokubili.

Ithuthukisa ukusebenza kobuchopho

AmaManganeseIbalulekile ekusebenzeni kobuchopho okunempilo futhi ivame ukusetshenziselwa ukusiza ukwelapha izimo ezithile zezinzwa.

Enye indlela yokwenza lokhu ukuthi izakhiwo zayo ze-antioxidant, ikakhulukazi indima yayo ekusebenzeni kwe-antioxidant superoxide dismutase (SOD) enamandla, ingasiza ukuvikela ngokumelene nama-radicals mahhala endleleni ye-neural engalimaza amangqamuzana obuchopho.

Ayrıca, manganese Ingabophezela kuma-neurotransmitters futhi ikhuthaze isenzo esisheshayo noma esisebenza ngempumelelo samathonya kagesi kuwo wonke umzimba. Ngenxa yalokho, kuthuthukisa ukusebenza kobuchopho.

Kwanele ukusebenza kobuchopho manganese Nakuba amazinga amaminerali edingekayo, kubalulekile ukuqaphela ukuthi amaminerali amaningi angaba nemiphumela emibi ebuchosheni.

Okuningi okuvela ezithasiselweni noma ngokuphefumula ngokweqile okuvela endaweni ezungezile manganese Ungathatha. Lokhu kungase kubangele izimpawu ezifana nesifo sikaParkinson, njengokundindizela.

Inomthelela empilweni yegilo

AmaManganese Kuyi-cofactor edingekayo yama-enzyme ahlukahlukene, ngakho-ke isiza la ma-enzyme nokusebenza komzimba ngendlela efanele. Iphinde ibambe iqhaza ekukhiqizeni i-thyroxine.

I-Thyroxine, indlala yegiloKuyi-hormone ebalulekile ebalulekile ekusebenzeni okujwayelekile komzimba futhi iyadingeka ekugcineni isifiso sokudla, i-metabolism, isisindo kanye nokusebenza kahle kwezitho.

ukuntuleka kwe-manganesekungabangela noma kube nomthelela esimweni se-hypothyroid esingaba nomthelela ekuzuzeni isisindo kanye nokungalingani kwe-hormone.

Isiza ukupholisa amanxeba

Amaminerali afana ne-manganese abalulekile ekwelapheni kwezilonda. ukuphulukiswa kwesilonda i-collagen ukukhiqiza kumele kwande.

Ukukhiqiza i-amino acid proline, ebalulekile ekwakhekeni kwe-collagen kanye nokuphulukiswa kwesilonda kumaseli esikhumba somuntu. manganese Liyadingeka.

Izifundo zokuqala emavikini ayi-12 manganesekubonisa ukuthi ukusetshenziswa kwe-calcium ne-zinc ezilonda ezingapheli kusheshisa ukuphulukiswa.

Yiziphi Izimpawu Zokuntuleka KweManganese?

ukuntuleka kwe-manganese kungabangela izimpawu ezilandelayo:

- I-anemia

- Ukungalingani kweHormonal

- Amasosha omzimba aphansi

- Izinguquko ekugayeni ukudla kanye nesifiso sokudla

– Ukungazali

– amathambo abuthakathaka

- ukukhathala okungamahlalakhona syndrome

amaminerali manganese Ukudla okwanele:

Kuyini Ukulimaza KweManganese kanye Nemiphumela Emibi?

Abantu abadala 11mg ngosuku manganese Kubonakala kuphephile ukuyisebenzisa. Inani eliphephile lentsha eneminyaka engu-19 noma ngaphansi ngu-9 mg noma ngaphansi ngosuku.

Umuntu ophile kahle onesibindi nezinso ezisebenzayo manganeseNgiyakwazi ukubekezelela. Nokho, labo abanesifo sesibindi noma sezinso kudingeka baqaphe.

Izifundo ukuntuleka kwe-iron anemia okuningi kwalezo manganeseUthole ukuthi uyakwazi ukumunca. Ngakho-ke, abantu abanalesi simo kufanele baqaphe ukusebenzisa kwabo amaminerali.

Futhi, ngaphezulu ukusetshenziswa kwe-manganesekungase kubangele ezinye izingozi zempilo. Esimeni esinjalo manganeseyeqa izinqubo zokuzivikela ezivamile zomzimba. Ukwakheka kungalimaza amaphaphu, isibindi, izinso kanye nesimiso sezinzwa esimaphakathi.

Ukuchayeka isikhathi eside kungabangela izimpawu ezifana nesifo sikaParkinson, njengokundindizela, ukunyakaza kancane, ukuqina kwemisipha kanye nokungalingani kahle - lokhu kubizwa ngokuthi i-manganism.

Itholakala Kukuphi Ukudla IManganese?

Oat

1 inkomishi ye-oats(156 g) - 7,7 milligrams - DV - 383%

Oat, manganeseFuthi inothile ngama-antioxidants kanye ne-beta-glucan. Lokhu, kungasiza ukuvimbela nokwelapha i-metabolic syndrome kanye nokukhuluphala.

Iphinde ibambe iqhaza ekwehliseni amazinga e-cholesterol egazini nasekuthuthukiseni impilo yenhliziyo.

Ukolweni

1+1/2 izinkomishi zikakolweni (168 amagremu) – 5.7 milligrams – DV% – 286%

Leli nani liwukuqukethwe kwe-manganese kakolweni ophelele, hhayi ocwengiwe. Ukolweni uqukethe i-fiber eningi, esebenza kahle empilweni yenhliziyo, elawula ushukela wegazi kanye namazinga omfutho wegazi. Futhi iqukethe i-lutein, i-antioxidant ebalulekile empilweni yamehlo.

I-Walnut

1 inkomishi eqoshiwe yama-walnuts (amagremu angu-109) - 4.9 milligrams - DV% - 245%

ocebile ngamavithamini B I-WalnutKhulisa ukusebenza kobuchopho kanye ne-cell metabolism. Lamavithamini asiza futhi ukwakha amangqamuzana egazi abomvu.

AmaSoya

1 inkomishi kabhontshisi wesoya (186 amagremu) - 4.7 milligrams - DV% - 234%

AmaManganesengaphandle kwalokho, ubhontshisi Iwumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni. 

Iqukethe inani elihle le-fiber encibilikayo nengancibiliki, engathuthukisa impilo yamathumbu futhi ivikele ngisho nezifo ezimbi kakhulu njengomdlavuza wekoloni.

Rye

1 inkomishi yerye (169 amagremu) - 4,5 milligrams - DV% - 226

Kuthiwa i-rye inenzuzo kakhulu kunokolweni ngokwezinzuzo zezempilo ezijwayelekile. Iphinde ibe ne-fiber ephezulu kunokolweni, okubalulekile ekulawuleni ukudla. I-fiber engancibiliki ku-rye inciphisa ingozi yamatshe enyongo.

Ibhali

1 inkomishi yebhali (184 amagremu) - 3,6 milligrams - DV - 179%

IbhaliAmanye amaminerali atholakala kuphayinaphu i-selenium, i-niacin ne-iron - ebalulekile ukuze umzimba usebenze. Ibhali liwumthombo omuhle we-fiber.

Futhi iqukethe ama-antioxidant abizwa ngokuthi ama-lignans, ehlisa ingozi yomdlavuza nesifo senhliziyo.

I-Quinoa

1 inkomishi ye-quinoa (170 amagremu) - 3,5 milligrams - DV% - 173%

Ayinayo i-gluten futhi inothile ngamaprotheni futhi ithathwa njengokunye kokudla okunempilo.

garlic

1 inkomishi kagalikhi (136 amagremu) - 2,3 milligrams - DV - 114%

ugalikhi wakho Iningi lezinto zayo ezizuzisayo zingabalelwa ku-allicin ehlanganisiwe. Le nhlanganisela iya kuzo zonke izingxenye zomzimba, yenza imiphumela yayo yebhayoloji enamandla.

I-garlic ilwa nokugula nemikhuhlane. Ilawula amazinga e-cholesterol futhi ivikele inhliziyo.

Isifutho

1 isipuni (6 amagremu) of clove - 2 milligrams - DV - 98%

IsifuthoIne-antifungal, antiseptic kanye ne-antibacterial properties. Futhi iwumthombo ocebile we-omega 3 fatty acids.

Ama-clove angasiza ekunciphiseni ukushuba kwamazinyo okwesikhashana. Kunganciphisa nokuvuvukala.

Ilayisi Elinsundu

1 inkomishi yerayisi elinsundu (195 amagremu) - 1.8 milligrams - DV - 88%

irayisi elinsundu Yehlisa ingozi yomdlavuza wamabele, webele kanye nowendlala yesinye. Ukusetshenziswa okwanele nakho kusiza ekwelapheni isifo sikashukela, njengoba kusiza ukwehlisa amazinga kashukela egazini.

Uphizi

1 inkomishi yama-chickpeas (164 amagremu) - 1,7 milligrams - DV - 84%

Ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber uphiziKhulisa ukusutha nokugaya ukudla. Iphinde ilinganise amazinga e-cholesterol angenampilo futhi ivikele ezifweni zenhliziyo.

uphayinaphu

1 inkomishi kaphayinaphu (165 amagremu) - 1,5 milligrams - DV - 76%

uphayinaphu Iwumthombo ocebile kavithamini C, okuwumsoco oqinisa amasosha omzimba futhi ulwe nezifo ezibulalayo njengomdlavuza.

I-fibre yayo ephezulu kanye nokuqukethwe kwamanzi kukhuthaza ukuhamba njalo kwamathumbu futhi kuthuthukise impilo yesistimu yokugaya.

Uvithamini C kuphayinaphu uthuthukisa impilo yesikhumba - uvikela isikhumba elangeni nasekungcoleni futhi usiza ekunciphiseni imibimbi nemigqa emihle.

raspberry

1 inkomishi raspberries (123 amagremu) - 0,8 milligrams - DV - 41%

AmaManganese ngaphandle okusajingijoloIcebile nge-ellagic acid, i-phytochemical engasiza ekuvimbeleni umdlavuza. Futhi iqukethe ama-antioxidants afana ne-anthocyanin, evimbela isifo senhliziyo kanye nokwehla kwengqondo okuhlobene neminyaka.

Egypt

1 inkomishi yommbila (166 amagremu) - 0,8 milligrams - DV - 40%

Egypt Futhi iwumthombo omuhle wamaprotheni. Futhi iqukethe ama-antioxidants amaningi kunanoma yikuphi okunye okusanhlamvu okuvame ukusetshenziswa - ambalwa alawa ma-antioxidants yi-lutein ne-zeaxanthin, kokubili okubalulekile empilweni yombono.

ubhanana

1 inkomishi yebhanana ecutshiwe (225 amagremu) - 0,6 milligrams - DV - 30%

ubhananaIqukethe i-mineral ebalulekile njenge-potassium, esiza ukwehlisa umfutho wegazi futhi ivimbele izifo ezihlukahlukene ezinzima ezifana nokuhlaselwa yinhliziyo. I-fiber yokudla ekubhanana ithuthukisa impilo yokugaya ukudla.

strawberry

1 inkomishi yama-strawberries (152 amagremu) - 0,6 milligrams - DV - 29%

strawberryAma-anthocyanins avikela inhliziyo ezifweni. Lawa ma-antioxidants angavimbela ukukhula kwesimila nokuvuvukala futhi asize ukuvimbela umdlavuza.

Isiphepho

1 isipuni se-turmeric (7 amagremu) - 0,5 milligrams - DV - 26%

IsiphephoI-Curcumin iyi-anti-inflammatory yemvelo engavimbela umdlavuza nesifo samathambo. Isinongo sibuye sandise amandla omzimba we-antioxidant, kanye nokwenza ngcono impilo yobuchopho nokuvikela ezinkingeni eziningi zezinzwa.

Upelepele omnyama

1 isipuni (6 amagremu) - 0.4 milligrams - DV - 18%

Okokuqala, upelepele omnyama Yandisa ukumuncwa kwe-turmeric. Futhi inothile nge-potassium, ethuthukisa impilo yamathumbu kanye nokugaya. 

Imbewu yethanga

1 inkomishi (64 amagremu) - 0,3 milligrams - DV - 16%

Imbewu yamathanga Kungasiza ekuvimbeleni izinhlobo ezithile zomdlavuza, okuhlanganisa isisu, ibele, i-prostate, amaphaphu kanye nekholoni. Ngaphandle kwe-manganese, imbewu yethanga inothile nge-magnesium.

Spinach

1 inkomishi (30 amagremu) - 0,3 milligrams - DV - 13%

SpinachIqukethe ama-antioxidants anciphisa ingcindezi ye-oxidative futhi alwe nama-radicals mahhala. I-Lutein ne-zeaxanthin, ama-antioxidants amabili abalulekile empilweni yamehlo, atholakala esipinashi.

Itheniphu

1 inkomishi eqoshiwe itheniphu (55 amagremu) - 0,3 milligrams - DV - 13%

Itheniphu inothile ngensimbi, isakhi esivimbela ukuqothuka kwezinwele futhi siqinisekise ukusebenza kahle komzimba. Futhi inothe ngovithamini K, osiza ukuvimbela ukukhumuzeka kwamathambo.

Obhontshisi abaluhlaza okotshani

1 inkomishi (110 amagremu) - 0.2 milligrams - DV - 12%

Ubhontshisi oluhlaza unothe nge-ayoni futhi ukhulisa ukuzala kwabesifazane futhi uvimbela ukuqothuka kwezinwele.

Ingabe Ukwengezwa KweManganese Kuyadingeka?

izithako ze-manganese ngokuvamile iphephile. Kodwa qaphela ngokuthenga. Imithamo ye-manganese engaphezu kwama-milligram ayi-11 ngosuku ingabangela izinkinga ezinkulu.

Ezinye zalezi zinkinga zezinzwa, ukuthuthumela kwemisipha, ukulahlekelwa ibhalansi nokuxhumana, nezimo ezifana ne-bradykinesia (ubunzima bokuqalisa noma ukuqedela ukunyakaza). Okudlulele manganese kungabangela nokungezwani komzimba njengokuluma, ukuqubuka noma ukuqubuka.

Njalo thintana nodokotela ngaphambi kokusebenzisa izithasiselo.

Ngenxa yalokho;

Nakuba kungashiwo okuningi, manganese Kuyi-micronutrient ebalulekile njengezinye imisoco. ukuntuleka kwe-manganese kungabangela izinkinga ezinkulu. Ngakho-ke, okukhulunywe ngenhla ukudla okuqukethe manganeseqaphela ukudla.