Yini Okubaluleke Kakhulu NgeManganese?
I-Manganese iyimithi yamaminerali ebalulekile etholakala kuwo wonke umzimba, kodwa ikakhulukazi ku-pancreas, isibindi, amathambo nezinso. Kubaluleke kakhulu ukugcinwa okufanele kwezitho zethu eziningi. I-University of Maryland Medical Centre ithi abantu abangaba ngu-37%, ikakhulukazi emazweni athuthukile, abanalo kule nqubo esemqoka. Lokhu ikakhulukazi ngenxa yokuthembela kwethu kokudla okucutshungulwayo nokusheshayo, okungenakwanele kakhulu kuma-manganese.
I-Manganese iyadingeka ngokukhethekile emathanjeni enempilo. Ukungabi nalutho kwalesi samaminerali kungabangela amathambo abuthakathaka, i-osteoporosis, i-premenstrual syndrome, ukungabikho kwe-libido, ukwehla okungahambi kahle kwe-hormone yesifo socansi, ukwanda kwezifo zesifo sofuba nokunciphisa ama-antioxidants emzimbeni.
Ngaphandle kwendima yayo ekugcineni nokudala amathambo enempilo, ama-manganese adingekayo ekuguleni kwegazi okunempilo, nangokwemvelo ye-fatty acids, amaprotheni nama-carbohydrate.
I-Manganese ibalulekile ekubunjweni kwezicubu zethu ezixhumeneyo, futhi idlala indima ebalulekile empilweni yethu yemisipha nemisebenzi yobuchopho. Isiza ekugcineni imemori yethu, nasekugcineni izinga lethu likashukela egazini. Kungasiza labo abanesifo sikashukela, kanye ne-PMS (premenstrual syndrome), i-osteoporosis, isithuthwane nesifo samathambo!
I-Manganese nayo iyadingeka ukuze izinhlelo zethu zithole i-calcium. Ngaphezu kwalokho, ama-manganese enza njenge-antioxidant enamandla esusa ama-radicals mahhala emzimbeni wethu.
Kuthatha inani elilinganiselwe lama-manganese ukuvuna zonke izinzuzo zalo! Futhi izithako zingaholela ekungenizeni okungenampilo kwalesi samaminerali ezinkambisweni zethu, ngakho-ke umthombo onempilo kakhulu yizithelo ezintsha nemigodi.
Izithelo Nemifino Ecebile Nge-Manganese
Kunezinhlobo eziningi zezithelo nemifino ehlinzeka wonke ama-manganese oyidingayo nsuku zonke! Imithombo engcono kakhulu ihlanganisa isipinashi, ama-raspberries, imifino ye-collard, i-ananas, i-Swiss chard, i-kale, i-beet imifino, ama-strawberry, i-squash ehlobo, imifino yesinaphi, i-bok choy nemifino yasolwandle.
Imithombo encane kodwa emithombo emihle ifaka ama-soybean, ubhontshisi bama-lima, tofu, amazambane, ama-peas aluhlaza, ama-blueberries, amahlumela aseBrussels, ubhontshisi obuluhlaza, ubhakabhaka obusika, ubhontshisi, ama-cranberries, iklabishi, i-asparagusi, utamatisi, ama-broccoli, ama-leeks, i-fennel, amazambane, amakhowe ase-shiitake , u-anyanisi, ummbila, i-bell pepper, ubhanana, isitshalo seqanda, izaqathe, i-kiwifruit, ikhukhamba, ikholifulawa, inkinobho noma i-crimini amakhowe nesilimo esidliwayo esinamagatsha anamanzi.
Kukhona nenamba yamantongomane, imbewu, amakhambi nezinongo ezicebile kule mineral. Zihlanganisa ama-clove, i-sinamoni, i-pepper emnyama, i-turmeric, i-garlic, i-basil, imbewu ye-ithanga, ama-walnuts, imbewu ye-sesame, ama-almonds, i-flaxseed, i-cumin, i-oregano, imbewu ye-mustard, amantongomane, imbewu ye-sunflower, i-cashews, i-dill, i-thyme ne-parsley.
Ake sibheke iresiphi yami ewuthandayo e-manganese.
Okuzokwenza
- 1 inkomishi i-Pineapple (fresh cubed)
- I-Kale Kale enezinhlamvu ezingu-1 (noma i-green your favorite leafy)
- 1 inkomishi Raspberries
- Ikhukhamba le-1/2
Indlela Yokwenza
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 164 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 6 mg |
| Ama-carbohydrate | 40 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 3 g |