Dave Parker
He mea nui ka manganese no ka hana ikehu a me ka ʻōnaehana pale. Akā, he aha nā meaʻai i waiwai nui i kēia ʻano mea nui? He kiʻekiʻe loa kēia mau meaʻai i ka manganese.
Mālama ʻo Manganese i ka hana ʻana o ka ikehu i loko o ke kino a pale i kā mākou ʻōnaehana pale mai nā mea ʻino. ʻOiai he kakaikahi loa ka hemahema o ka manganese, pono e mālama pono i ka lako pono o ka mea ʻimi. Loaʻa i kēia mau meaʻai 5 ka nui o ka manganese.
1. ʻO ka ʻaʻahu palaoa he meaʻai meaʻai waiwai nui i ka manganese
He meaʻai ʻike ʻole ʻia ka palaoa palaoa. He "hua hoʻopalapala" mai ka hana palaoa a hoʻohaʻahaʻa pinepineʻia. Aia i loko o ka meaʻai ka nui o ka manganese a me nā huaora ʻē aʻe he nui, nā minerala, a me nā mea ʻala. Manaʻo ʻia ʻo ka palaoa palaoa he kumu maikaʻi o ka fiber.
Me ka 13 milligrams o ka manganese no 100 grams, ʻo ia ka meaʻai mea kanu nui loa i ka manganese. Inā i loko o kāu muesli punahele a i ʻole ma ka crispbread, he mea paʻakikī ke noʻonoʻo i kahi meaʻai olakino me ka ʻole o ka palaoa palaoa.
2. He waiwai nui ka Hazelnuts i ka manganese
Ua piha ka hazelnut i nā mea waiwai. ʻO ka maʻiʻo manganese o ʻumi kalama wale nō o nā hua hazelnut - e pili ana i ʻekolu a ʻehā mau ʻāpana - uhi i ka pono o ke kanaka makua. Aia he 6.18 milligrams o ka manganese no 100 grams.
Eia kekahi, hāʻawi nā ʻeke mana liʻiliʻi i kahi ʻāpana maikaʻi o ka huaora E a me nā momona olakino. Eia naʻe, ʻo ka poʻe e hoʻolohe ana i ko lākou ʻano, pono lākou e ʻai i kēia meaʻai me ka liʻiliʻi. Ma muli o ke kiʻekiʻe-momona maʻiʻo, hazelnuts i ka nui o nā calories: ma kahi o 630 no 100 grams.
3. Oatmeal ma ke ʻano he ʻaina kakahiaka nui manganese
ʻO ka puʻuwai a ʻoluʻolu paha: He mea leʻaleʻa nā oat flakes i kēlā me kēia ʻano. ʻO kahi hapa o ka oatmeal (e pili ana i 30 grams) hāʻawi i kahi 1.5 milligrams o ka manganese. Extrapolated i 100 grams, ʻo ia ka 5 milligrams o manganese.
ʻO ka oatmeal me ka nui o ka protein, unsaturated fatty acids, a me nā ʻano huaora, nā minela, a me nā mea ʻala e hōʻoia i ka hoʻomaka maikaʻi ʻana i ka lā. A aia kekahi bonus ma luna o kēlā: Mahalo i kā lākou ʻano fiber kiʻekiʻe, ʻo ka oatmeal kekahi o nā meaʻai e hoʻopiha iā ʻoe no ka manawa lōʻihi. ʻO ka ʻaina kakahiaka maikaʻi loa.
4. Hāʻawi ʻo Kale i ke kino me ka manganese
ʻO Kale me kona nui o nā meaʻai ʻo ia ka hale mana ʻōmaʻomaʻo par excellence. Ma waho aʻe o ka nui o ka huaora C - ʻoi aku ma mua o ʻelua o ka lemona - 100 grams o kale e hāʻawi pū i 550 micrograms o manganese.
Aneane ʻaʻohe palena o ka noʻonoʻo i ka wā e hoʻomākaukau ai i kēia meaʻai nui: ʻono maikaʻi ka kale i ka stew kaulana me Mettwurst a i ʻole Kasseler, a me nā smoothies ʻōmaʻomaʻo a i ʻole he mea kanu maka i loko o ka saladi me nā ʻalani. ʻO ka ʻoiaʻiʻo, hiki ke loaʻa nā lau i hoʻopaʻa ʻia i ka wā o waho ma ke ʻano he ʻano hoʻoheheʻe hohonu.
5. ʻO Broccoli ma ke ʻano he mea kanu manganese
Mahalo i ka poʻe ʻItalia, ua laha ka broccoli (ʻōlelo ʻItalia no "kāpīpī") a puni ka honua. Manaʻo nui ʻia ka mea kanu haʻahaʻa-calorie ʻo ia kekahi o nā meaʻai olakino a mākou e ʻike ai.
Ma waho aʻe o nā aila sinapi e pale ana i ka maʻi kanesa a me nā minela e like me ka calcium a me ka magnesium, aia pū ka broccoli i 470 micrograms o ka manganese no 100 grams. ʻO ka mea kanu cruciferous i ke kau mai Iune a Nowemapa akā loaʻa i kēia manawa a puni ka makahiki.
ʻO ka mea e ʻai i kēia mau meaʻai ʻelima e hāʻawi i ke kino me kahi kiʻekiʻe o ka manganese.
