Dave Parker
Manganese ndi ofunikira pakupanga mphamvu komanso chitetezo chamthupi. Koma ndi zakudya ziti zomwe zili zolemera kwambiri muzofunikira izi? Zakudya izi zimakhala ndi manganese ambiri.
Manganese amatsimikizira kupanga mphamvu zosalala m'thupi ndikuteteza chitetezo chathu kuzinthu zovulaza. Ngakhale kusowa kwa manganese ndikosowa kwambiri, kusamala kuyenera kuchitidwa kuti kuwonetsetse kuti pali zinthu zambiri zomwe zimatsatira. Zakudya zisanu izi zimakhala ndi manganese ambiri.
1. Tirigu amavala ngati chakudya chammera chokhala ndi manganese
Tirigu ndi chakudya chosadziwika bwino. Ndi "zowonongeka" zochokera ku ufa wopangidwa ndi ufa ndipo nthawi zambiri zimakhala zochepa. Chakudyacho chimakhala ndi manganese ambiri ndi mavitamini ambiri, mchere, ndi kufufuza zinthu. Chitsulo cha tirigu chimatengedwanso ngati gwero labwino la ulusi.
Ndi ma milligrams 13 a manganese pa magalamu 100, ndiye chakudya chammera chokhala ndi manganese kwambiri. Kaya mu muesli mumaikonda kapena pa crispbread, n'zovuta kulingalira zakudya zabwino popanda tirigu.
2. Hazelnuts ali ndi manganese ambiri
Mtedza wa hazel umadzaza ndi zinthu zamtengo wapatali. Manganese omwe ali mu magalamu khumi okha a maso a hazelnut - omwe amafanana ndi zidutswa zitatu kapena zinayi - amakwaniritsa zofunikira za tsiku ndi tsiku za munthu wamkulu. Pali 6.18 milligrams ya manganese pa 100 magalamu.
Kuphatikiza apo, mapaketi amphamvu ang'onoang'ono amapereka gawo labwino la vitamini E ndi mafuta athanzi. Komabe, iwo amene amalabadira mawonekedwe awo ayenera kudya chakudya ichi pang'onopang'ono. Chifukwa chokhala ndi mafuta ambiri, hazelnuts alinso ndi zopatsa mphamvu zambiri: pafupifupi 630 pa 100 magalamu.
3. Oatmeal ngati chakudya cham'mawa chokhala ndi manganese
Kaya ndi mtima kapena wachifundo: oat flakes ndi osangalatsa mumitundu yonse. Gawo la oatmeal (pafupifupi magalamu 30) limapereka ma 1.5 milligrams a manganese. Kuwonjezedwa ku 100 magalamu, ndiko kuti 5 milligrams ya manganese.
Oatmeal yokhala ndi mapuloteni ambiri, unsaturated fatty acids, ndi mavitamini osiyanasiyana, mchere, ndi kufufuza zinthu zimatsimikizira chiyambi chabwino cha tsiku. Ndipo pali bonasi pamwamba pa izi: Chifukwa cha kuchuluka kwa fiber, oatmeal ndi chimodzi mwazakudya zomwe zimakusungani kwa nthawi yayitali kwambiri. Kadzutsa wangwiro.
4. Kale amapereka thupi ndi manganese
Kale ndi kuchuluka kwake kwa michere ndiye green powerhouse par excellence. Kuphatikiza pa vitamini C wambiri - kuwirikiza kawiri kuposa mandimu - 100 magalamu a kale amakhalanso ndi ma micrograms 550 a manganese.
Palibe malire pamalingaliro pokonzekera chakudya chosunthika ichi: kale amakoma bwino mu mphodza zodziwika bwino ndi Mettwurst kapena Kasseler, komanso mu green smoothies kapena masamba obiriwira mu saladi yokhala ndi malalanje. Zodabwitsa ndizakuti, masamba ophwanyidwa amapezeka ngakhale munyengo yakutali ngati mtundu wozizira kwambiri.
5. Broccoli ngati masamba odzaza ndi manganese
Chifukwa cha anthu a ku Italy, broccoli (Chitaliyana kutanthauza "ziphuphu za kabichi") yafalikira padziko lonse lapansi. Zamasamba zotsika kalori zimawonedwa ngati chimodzi mwazakudya zopatsa thanzi zomwe timadziwa.
Kuphatikiza pa mafuta a mpiru oletsa khansa ndi mchere monga calcium ndi magnesium, broccoli ilinso ndi 470 micrograms ya manganese pa 100 magalamu. Zamasamba za cruciferous zili munyengo kuyambira Juni mpaka Novembala koma tsopano zikupezeka chaka chonse.
Aliyense amene amadya zakudya zisanuzi amapatsa thupi kuchuluka kwa manganese.
