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I-Manganese iyimbiwa yamaminerali etholakala kakhulu kumanyikwe, isibindi, izinso namathambo. Le minerali iyadingeka ekusebenzeni kahle kwe-enzyme, ukumuncwa kwezakhi zomzimba, ukuphulukiswa kwamanxeba, nokukhula kwamathambo futhi kusiza nomzimba ukwakha izicubu ezihlangene, amathambo namahomoni ezocansi.
I-Manganese iyadingeka ekusebenzeni kahle kobuchopho nokusebenza kwemizwa, futhi ibamba iqhaza elibalulekile ekumungeni kwe-calcium nasekulawuleni ushukela wegazi. Lokhu kuvimbela i-osteoporosis nokuvuvukala.
Umuntu omdala ngamunye unama-milligram angama-15-20 wama-manganese agcinwe emzimbeni wabo, okunganele, yingakho kubalulekile ukufaka le minerali ekudleni kwakho.
Uma ungakufaki ukudla okune-manganese ekudleni kwakho, ungahle ube nokushoda kwaleli mineral, okuzodala i-anemia, ukungalingani kwamahomoni, ukuzivikela okuncane, ukushintsha kokugaya ukudla nokudla, amathambo abuthakathaka, isifo sokukhathala okungamahlalakhona nokungazali.
Ukuvimbela ukushoda kwama-manganese, qala ngokudla okunothile ngama-manganese.
Bheka ukudla okuphezulu kuma-manganese.
1. Oats
Ama-oats angukudla kwasekuseni okuthandayo. Ziyimithombo ecebile yama-manganese enama-milligram ayi-7.7 kuyo enkomishini eyodwa. Ama-oats abuye alayishwe ngama-antioxidants, fibre, ne-beta-glucan, angasiza ukuvimbela ukukhuluphala nokwelapha isifo se-metabolic syndrome. Ama-oats futhi azokwehlisa i-cholesterol yakho futhi avikele izifo zenhliziyo.
Ungaba Kanjani: Yidla isitsha sama-oats nsuku zonke ngesidlo sasekuseni.
2. Ubhontshisi weSoya
AmaSoya ungumthombo omuhle kakhulu wama-manganese futhi ungumthombo omuhle wamaprotheni asezitshalweni nawo. 1 inkomishi kabhontshisi iqukethe ama-milligram angu-4.7 wama-manganese. Ukuba nobhontshisi njengengxenye yesidlo sakho kuzohlinzeka umzimba wakho ngama-manganese futhi kwehlise amazinga akho e-cholesterol.
Ungaba Kanjani: Ungaba nobhontshisi ngesimo sesobho noma i-curry.
3. Ukolo
Ukolweni wonke ungumthombo omuhle kakhulu wama-manganese futhi ugcwele nefayibha futhi. Lokhu kusiza ekulawuleni amazinga kashukela negazi. 168 amagremu kakolweni ophelele uqukethe ama-milligram angu-5.7 wama-manganese. Ukolweni wonke uqukethe i-antioxidant ebizwa nge-lutein, ebalulekile empilweni yamehlo.
Indlela Yokuthola : Yidla ubhontshisi wesinkwa sikakolweni ophelele ukuze wenze ibhulakufesi ujamu noma ibhotela lamantongomane.
4. IQuinoa
I-Quinoa futhi ingumthombo ocebile wama-manganese onenani eliphakeme lamaprotheni nakuwo. I-Quinoa ayinayo i-gluten futhi ibhekwa njengokunye kokudla okunothe kakhulu. Ama-gram angu-170 we-quinoa aqukethe ama-milligram ayi-3.5 ama-manganese. Iqukethe nama-amino acid ayisishiyagalolunye abalulekile anefayibha yokudla futhi.
Indlela Yokuthola : Ungenza ama-pancake nge-quinoa noma ube nawo njengephalishi.
5. Ama-alimondi
Ama-alimondi agcwele ama-manganese, uvithamini E namanye amavithamini namaminerali. Amagremu angama-95 ama-alimondi aqukethe ama-milligram ayi-2.2 ama-manganese. Ukuba nama-alimondi nsuku zonke kuzosiza ekusebenzeni kahle kobuchopho nokusebenza kwemizwa. Kuzonciphisa nengozi yezifo zenhliziyo nomdlavuza.
Indlela Yokuthola : Yiba nedlanzana lama-alimondi ofakwe ekuseni kanye nebhulakufesi lakho noma ube nalo njengesidlwana sakusihlwa.
6.Igalikhi
I-Garlic ingumthombo ocebile wama-manganese. 136 amagremu kagalikhi aqukethe ama-milligram ama-2.3 wama-manganese. Iqukethe isakhi esibizwa nge-allicin, esinemiphumela enamandla yebhayoloji. I-Garlic inamandla amakhulu okulwa nokugula nomkhuhlane ovamile futhi ibuye igcine amazinga e-cholesterol. Kepha, yidla ugalikhi ngamanani amancane.
Indlela Yokuthola : Faka igalikhi ekudleni kwakho, ukuze uthole amaminerali amaningi.
7. Izindwangu
Ama-clove angesinye isinongo esimnandi esigcwele ama-manganese. 6 amagremu ama-clove aqukethe ama-milligram ama-2 ama-manganese. I-Manganese iyasiza ekwehliseni ukuvuvukala. Ama-clove asetshenziswa emithini ye-ayurvedic futhi ngoba inezindawo zokulwa nesikhunta, ama-antibacterial kanye ne-antiseptic.
Indlela Yokuthola : Ungahlafuna i-clove eluhlaza noma uyifake ekuphekeni kwakho.
8. Amatshwele
Ichickpeas okunye ukudla okuphezulu kuma-manganese futhi kuwumthombo omuhle wamaprotheni asekelwe ezitshalweni. Ama-gramu ayi-164 wezinkukhu aqukethe ama-milligram angu-1.7 wama-manganese. I-Chickpeas ithuthukisa ukugaya ukudla ngenxa yokuqukethwe kwayo kwe-fiber ephezulu futhi ibhalansi amazinga we-cholesterol.
Indlela Yokuthola : Ungangeza amantshontsho esobho lakho noma uwenze ukhari.
9. Ilayisi Elinsundu
Ubuwazi ukuthi irayisi elinsundu liphezulu ngama-manganese? 195 amagremu erayisi ansundu aqukethe ama-milligram ayi-1.8 wama-manganese. Ukudla ilayisi elinsundu nsuku zonke kuzonciphisa i-cholesterol embi futhi kunciphise nengozi yomdlavuza wamathumbu, umdlavuza webele nowesibeletho.
Indlela Yokuthola : Yidla ilayisi elinsundu njengengxenye yesidlo sakho sasemini bese ufaka irayisi elimhlophe esikhundleni salo.
10. Uphayinaphu
Uphayinaphu ungumthombo ocebile wama-manganese futhi. Amagremu ayi-165 kaphayinaphu aqukethe ama-milligram ayi-1.5 ama-manganese. Lokhu kusiza ekwandiseni amasosha omzimba futhi kuvimbele umdlavuza. Iphinde ikhuthaze ukuqhutshwa kokuhamba kwamathumbu futhi ithuthukise umgudu wokugaya ukudla.
Indlela Yokuthola : Faka uphayinaphu kumasaladi akho noma wengeze kumasaladi wezithelo zakho.
11. Ama-raspberry
Ama-Raspberries nawo angumthombo omuhle kakhulu wama-manganese. 123 amagremu amajikijolo aqukethe u-0.8 milligrams wama-manganese. Lokhu kusiza ekuvikeleni izinhlobo ezahlukahlukene zomdlavuza, ezinye izifo ezihlobene nenhliziyo kanye nezifo zengqondo ezihlobene nobudala.
Indlela Yokuthola : Faka amajikijolo esaladini lakho lezithelo noma ube nalo njenge-smoothie yasekuseni.
12. Ubhanana
Ubhanana ungumthombo omuhle kakhulu we-magnesium namanye amaminerali. Amagremu angama-225 kabhanana aqukethe ama-milligram ayi-0.6 wama-manganese. Lokhu kusiza ekuvikeleni izifo ezimbalwa ezibucayi njengokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi. Ubhanana usiza nasekuthuthukiseni impilo yezinso.
Indlela Yokuthola : Ukudla isithelo sonke kuyindlela engcono kakhulu kepha futhi ungangeza ku-smoothie yakho.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabasondelene nawe.
Izinzuzo Ezi-10 Zempilo Ezivusa Umqondo Zama-Raspberries
