Nā Meaʻai Manganese: Nā Huapalaoa, Legumes & Co

ʻO ka liʻiliʻi akā maikaʻi: ʻo Manganese "wale nō" kahi ʻano trace, akā hiki i kahi hemahema ke loaʻa kahi hopena maikaʻi ʻole. Ma lalo ʻoe e heluhelu ai i ka mea e pono ai ke kino i ka manganese a pehea ʻoe e hoʻokō ai i kāu koi i kēlā me kēia lā.

Meaʻai no ka ikehu: nā meaʻai manganese

ʻO Manganese kekahi o nā minerale e pono ai ke kino i nā mea liʻiliʻi. Ma ke ʻano he mea i kapa ʻia he mea pono, akā naʻe, hoʻokō ia i nā hana koʻikoʻi i loko o ke kino a pono e ʻai ʻia i ka nui me ka meaʻai. ʻO ka koi o kēlā me kēia lā i ʻōlelo ʻia e ka German Society for Nutrition (DGE) he 2 a 5 milligrams. He waiwai kēia i manaʻo ʻia, ʻoi aku ka haʻahaʻa a i ʻole ke kiʻekiʻe o ka pono o kēlā me kēia kanaka. Hiki ke ʻike ʻia kahi hemahema ke hoʻopilikia ʻia nā kaʻina hana i loko o ke kino kahi e komo ai ka trace element. ʻO Manganese kekahi mea o nā enzymes he nui a he hana i loko o nā kaʻina hana:

• ʻO ka ikehu metabolism
• Mālama iwi
• Ka hana ʻana o ka ʻiʻo pili
• Ka pale ʻana i nā cell mai ke kaumaha oxidative

Pehea e hōʻike ʻia ai kahi hemahema?

Ma muli o ka pilina paʻakikī o nā meaʻai like ʻole, paʻakikī ke wehewehe ʻana i nā hōʻailona o kahi hemahema manganese a hiki i kēia manawa ke hōʻoia ʻia i ka ʻepekema i nā hoʻokolohua holoholona. He kakaikahi loa ka hemahema no ka mea hiki ke uhi maʻalahi ka pono o kēlā me kēia lā. Inā loaʻa iā ʻoe kahi mea liʻiliʻi loa ma o kāu ʻai ʻana, manaʻo ʻia ʻo ia ke kōkua i nā pilikia me ke olakino iwi, ke kaulike o ka ikehu, a me ka momona. No ka mea he mea nui ia no ka ʻiʻo pili a me ka pale o ke kelepona, manaʻo ʻia ʻo manganese he meaʻai nani.

He aha nā meaʻai manganese maikaʻi loa?

Ma muli o ka loaʻa ʻana o ka manganese i loko o ka nui o nā meaʻai, lawe pinepine mākou ma Kelemania i nā manawa he nui i ʻōlelo ʻia i kēlā me kēia lā. ʻOi aku ka waiwai i ka manganese he u. a.

• Hua momona
• ʻO nā lau lau e like me ka spinach
• 'Ohi
• ʻO ka palaoa a me ka palaoa
• kokoleka
• maʻi
• Kukui a me na anoano
• Legumes
• Kahiki
• nulu'Īkalia
• Yogurt
• kī

ʻAʻole hiki ke overdose o nā meaʻai manganese, hiki ke ʻokoʻa me nā meaʻai meaʻai. No laila, ʻōlelo ka poʻe loea e pale aku i ka hoʻohana hou ʻana i ka ʻāpana trace ke ʻole ka hoʻoholo ʻana o ke kauka he haʻahaʻa loa ka pae manganese a kuhikuhi i ka hoʻomākaukau.