Dave Parker
Manganese tseem ceeb heev rau kev tsim hluav taws xob thiab kev tiv thaiv kab mob. Tab sis cov zaub mov twg tshwj xeeb yog nplua nuj nyob rau hauv cov kab tseem ceeb no? Cov zaub mov no tshwj xeeb tshaj yog nyob rau hauv manganese.
Manganese ua kom lub zog ua haujlwm zoo hauv lub cev thiab tiv thaiv peb lub cev tiv thaiv kab mob los ntawm cov khoom tsis zoo. Txawm hais tias manganese tsis txaus yog qhov tsawg kawg nkaus, kev saib xyuas yuav tsum tau ua kom muaj kev txaus txaus ntawm cov kab mob. Cov 5 cov khoom noj no muaj ntau qhov tshwj xeeb ntawm manganese.
1. Nplej hnav khaub ncaws ua zaub mov noj uas muaj manganese
Nplej bran yog ib yam khoom noj uas tsis paub. Nws yog "cov khoom pov tseg" los ntawm kev tsim cov hmoov nplej thiab feem ntau underestimated. Cov zaub mov muaj ntau ntawm manganese thiab ntau lwm cov vitamins, minerals, thiab kab kawm. Nplej bran kuj suav hais tias yog qhov zoo ntawm fiber ntau.
Nrog 13 milligrams ntawm manganese ib 100 grams, nws yog cov khoom noj muaj manganese ntau tshaj plaws. Txawm nyob rau hauv koj nyiam muesli los yog nyob rau hauv crispbread, nws yog ib qho nyuaj rau xav txog tej yam kev noj qab haus huv cov zaub mov tsis muaj nplej bran.
2. Hazelnuts yog nplua nuj nyob rau hauv manganese
Lub hazelnut yog tag nrho ntawm cov khoom xyaw tseem ceeb. Cov ntsiab lus ntawm manganese tsuas yog kaum grams ntawm hazelnut kernels - uas sib haum mus rau ib ncig ntawm peb mus rau plaub daim - npog cov neeg laus txhua hnub. Muaj 6.18 milligrams ntawm manganese ib 100 grams.
Tsis tas li ntawd, cov pob khoom me me muab ib feem ntawm cov vitamin E thiab cov rog noj qab haus huv. Txawm li cas los xij, cov neeg uas mob siab rau lawv cov duab yuav tsum tsuas yog noj cov zaub mov no hauv qhov nruab nrab. Vim cov ntsiab lus muaj roj ntau, hazelnuts kuj muaj calorie ntau ntau: nyob ib ncig ntawm 630 ib 100 grams.
3. Oatmeal ua noj tshais uas nplua nuj manganese
Seb hearty los yog kev sib tw: oat flakes yog ib qho kev txaus siab nyob rau hauv txhua yam kev hloov. Ib feem ntawm oatmeal (txog 30 grams) muab 1.5 milligrams ntawm manganese. Extrapolated rau 100 grams, uas yog 5 milligrams ntawm manganese.
Oatmeal nrog ntau cov protein, unsaturated fatty acids, thiab ntau yam ntawm cov vitamins, minerals, thiab kab kawm ua kom zoo pib rau hnub. Thiab muaj ib qho ntxiv ntawm qhov ntawd: Ua tsaug rau lawv cov ntsiab lus fiber ntau, oatmeal yog ib qho ntawm cov khoom noj uas ua rau koj puv sijhawm ntev tshwj xeeb. Noj tshais zoo meej.
4. Kale muab lub cev nrog manganese
Kale nrog nws loj npaum li cas ntawm cov as-ham yog lub ntsuab powerhouse par excellence. Ntxiv rau qhov muaj vitamin C ntau - ntau tshaj ob zaug ntawm txiv qaub - 100 grams ntawm kale kuj muab 550 micrograms ntawm manganese.
Yuav luag tsis muaj kev txwv rau qhov kev xav thaum npaj cov khoom noj uas muaj ntau yam no: kale qab qab zoo nyob rau hauv lub npe nrov stew nrog Mettwurst los yog Kasseler, nrog rau ntsuab smoothies los yog zaub nyoos hauv zaub xam lav nrog txiv kab ntxwv. Incidentally, ruffled nplooj yog txawm muaj nyob rau hauv lub off-lub caij raws li ib tug sib sib zog nqus-khov version.
5. Broccoli ua zaub uas nplua nuj manganese
Ua tsaug rau cov neeg Italians, broccoli (Italian rau "cab sprouts") tau kis thoob plaws ntiaj teb. Cov zaub uas tsis muaj calorie ntau yog suav tias yog ib qho ntawm cov khoom noj zoo tshaj plaws uas peb paub.
Ntxiv nrog rau cov kab mob qog noj ntshav uas txwv tsis pub cov roj mustard thiab cov zaub mov xws li calcium thiab magnesium, broccoli kuj muaj 470 micrograms ntawm manganese ib 100 grams. Cov zaub cruciferous yog nyob rau lub caij nyoog txij lub Rau Hli mus txog rau lub Kaum Ib Hlis tab sis tam sim no muaj nyob rau txhua xyoo puag ncig.
Tus neeg twg uas noj tsib cov zaub mov no muab lub cev nrog cov manganese ntau.
