Ke Eng e Tloaelehileng ka Manganese?
Manganese ke diminerale ea bohlokoa e fumanoang ho pholletsa le 'mele, empa haholo-holo li-pancreas, sebete, masapo le liphio. Ho bohlokoa haholo ho hlokomeloa hantle ha litho tsa rona tse ngata. Setsi sa Bongaka sa Meriana sa Maryland se bolela hore hoo e ka bang 37% ea baahi, haholo-holo linaheng tse tsoetseng pele, ha ba na matla a limatlafatsi tsena. Sena se ka sehloohong se bakoa ke ho itšetleha ha rona ka lijo tse sebetsitsoeng le tse potlakileng, tse se nang letho ka manganese.
Manganese e bohlokoa haholo bakeng sa masapo a phetseng hantle. Ho haelloa ke diminerale ena ho ka lebisa mafung a fokolang, lefu la masapo a mabeli, lefu la pele ho ho kula, ho hloka libido, ho theoha ha li-hormone tsa thobalano, keketseho ea ho tšoaroa ha lefu la sethoathoa le ho fokotseha ha li-antioxidants 'meleng.
Ntle le karolo ea eona ho boloka le ho theha masapo a phetseng hantle, manganese ke ea bohlokoa bakeng sa ho thibela mali hantle, le metabolism ea mafura a acid, liprotheine le lik'habohaedreite.
Manganese ke ea bohlokoa bakeng sa ho thehoa ha metsoako ea rona e sebetsang, 'me e phetha karolo ea bohlokoa bophelong ba methapo ea rona le mesebetsi ea boko. E thusa ho boloka mohopolo oa rona, le ho boloka tsoekere ea mali ea rona ka chefo. E ka thusa batho ba nang le lefu la tsoekere, hammoho le PMS (premenstrual syndrome), lefu la masapo, lefu la sethoathoa le ramatiki!
Manganese e boetse e hlokahala hore mechine ea rona e amohele khalsiamo. Ho feta moo, manganese e sebetsa e le antioxidant e matla e tlosa radicals e kotsi ea 'mele ea rona.
E mpa e nka feela hore na manganese e fumaneha hakae ho kotula melemo eohle ea eona! 'Me ho tlatsetsa ho ka lebisa tekanyong e sa pheleng ea diminerale ena ho mekhatlo ea rona, kahoo mohloli o motle haholo ke litholoana le li-veggies tse ncha.
Litholoana le Meroho e Rata Manganese
Ho na le litholoana le meroho tse ngata tse fanang ka li-manganese tseo u li hlokang letsatsi le leng le le leng! Lihlahisoa tse ntle ka ho fetisisa li kenyelletsa sipinake, tse tala, li-collard, phaenepple, li-Swiss chard, khale, li-beet meroho, fragole, li-squash tsa lehlabula, meroho ea mosetareta, bok choy le leoatle meroho.
Lihlahisoa tse fokolang empa mehloli e ntle e kenyelletsa li-soya, linaoa tsa lima, tofu, litapole, lipere tse tala, li-blueberries, limela tsa Brussels, linaoa tse tala, squash ea mariha, li-beet, cranberries, k'habeche, li-asparagus, tamati, broccoli, li-leeks, fennel, litapole, li-mushroom tsa shiitake , eiee, poone, pelepele, libanana, eggplant, lihoete, kiwifruit, likomkomere, cauliflower, konopo kapa crimini li-mushroom le celery.
Hape ho na le linate tse ngata, lipeo, litlama le linoko tse nang le marotholi ana. Li kenyelletsa cloves, sinamone, pepere e ntšo, turmeric, garlic, basil, peo ea mokopu, walnuts, limela tsa sesame, lialmonde, li-walnuts, komine, oregano, peo ea mosetareta, linotši, peo ea soneblomo, li-cashews, dill, thyme le parsley.
A re ke re talimeng recipe ea lero eo re e ratang haholo ka manganese.
Seo U tla se Hloka
- Kopi e le 1 Pinapple (cubed e ncha)
- Kale ea pele ea Kale (kapa e tala ka makhasi a hau a makhasi)
- 1 senoelo Raspberries
- 1/2 Likomkomere
Kamoo U ka e Etsang
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 164 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 6 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 12 g |
| Liprotheine | 3 g |