John Myers
Zamkatimu
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Kuperewera kwa manganese sikumachitika konse m'maiko otukuka. Komabe, magulu ena a anthu angakhale ndi chosowa chowonjezereka. Werengani apa momwe mungapewere izi.
Pewani kusowa kwa manganese kudzera m'moyo wabwino
Njira yabwino yopewera kusowa kwa manganese ndikudya zakudya zopatsa thanzi komanso zosiyanasiyana.
- Kufunika kowonjezereka kwa trace element kumachitika pambuyo pomwa mowa, kupsinjika maganizo, kapena kudya zakudya zofulumira kwambiri, shuga, ndi zakudya zosakonzekera bwino.
- Ngati mutenga kashiamu wambiri wowonjezera kuti muteteze kufooka kwa mafupa, izi zimapangitsa kuti thupi likhale lovuta kuti litenge manganese. Matumbo anu ang'onoang'ono sangathenso kuyamwa mokwanira chifukwa cha mankhwala a psychotropic.
- Ngati mulibe manganese, mutha kuzindikira izi muzovuta zamagazi, kutengeka ndi matenda, kusokonezeka kwa dongosolo lamanjenje, komanso kuchepa kwa chonde.
- Muyenera kukaonana ndi dokotala nthawi zonse kuti muwone ngati muli ndi kufunikira kowonjezereka kwa manganese kapena ngati pali kuperewera konse.
Idyani zakudya zopatsa thanzi zomwe zili ndi manganese
Simukuyenera kumwa zakudya zowonjezera. Ndi mankhwala otsatirawa, mutha kubweza msanga kuperewera, popeza akuluakulu amangofunika pang'ono 2.0 mg mpaka 5.0 mg tsiku lililonse.
- Ngati muli ndi oatmeal, mkate wa wholemeal, mpunga, masamba, ndi mtedza pazakudya zanu zanthawi zonse, ndiye kuti zosowa zanu zidzakwaniritsidwa kale.
- Ma Blueberries, raspberries, ndi nthochi zimakhala ndi manganese ambiri. Mbatata, kaloti, beetroot, salsify, parsley, soya, nandolo, ndi atitchoku amakhalanso ndi milingo yambiri.
- Zikafika pazinthu zanyama, chiwindi cha ng'ombe, chiwindi cha nkhumba, ndi chiwindi cha nkhuku ndizo zitsogozo.
- Zabwino kudziwa: Kuphika nthawi yayitali kumachepetsa manganese pafupifupi 25 peresenti.
