Dave Parker
I-Manganese ibalulekile kwimveliso yamandla kunye ne-immune system. Kodwa kukuphi ukutya okutyebileyo ngakumbi kule nto ibalulekileyo yokulandela umkhondo? Oku kutya kuphezulu kakhulu kwimanganese.
IManganese iqinisekisa ukuveliswa kwamandla agudileyo emzimbeni kwaye ikhusela amajoni ethu omzimba kwizinto eziyingozi. Nangona ukunqongophala kwemanganese kunqabile kakhulu, kufuneka kuthathwe ukhathalelo lokuqinisekisa unikezelo olwaneleyo lwento yokulandela umkhondo. Oku kutya ku-5 kuqulethe isixa esikhulu semanganese.
1. Ingqolowa ilokhwe njengokutya kwesityalo esityebileyo ngemanganese
Ingqolowa yengqolowa kukutya okungaziwayo. "Yinkunkuma" evela kwimveliso yomgubo kwaye ihlala ijongelwa phantsi. Ukutya kuqulethe i-manganese eninzi kunye nezinye iivithamini ezininzi, iiminerali, kunye ne-trace elements. Ingqolowa yengqolowa ikwabonwa njengomthombo olungileyo wefiber.
Ngeemiligram ezili-13 ze-manganese kwi-100 grams, kokona kutya kwezityalo okutyebileyo kwe-manganese. Ingaba kwi-muesli oyithandayo okanye kwi-crispbread, kunzima ukucinga ukutya okunempilo ngaphandle kwengqolowa yengqolowa.
2. Ihazelnuts zizityebi kwimanganese
I-hazelnut igcwele izithako ezixabisekileyo. Isiqulatho semanganese seegram nje ezilishumi zeenkozo zehazelnut - ezihambelana neziqwenga ezintathu ukuya kwezine - zigubungela imfuno yemihla ngemihla yomntu omdala. Kukho i-6.18 milligrams ye-manganese nge-100 grams.
Ukongeza, iipakethi zamandla ezincinci zibonelela ngenxalenye elungileyo yevithamini E kunye namafutha anempilo. Nangona kunjalo, abo banikela ingqalelo kwimilo yabo kufuneka batye kuphela oku kutya ngokumodareyitha. Ngenxa yomxholo we-fat-fat, i-hazelnuts nayo ineekhalori ezininzi: malunga ne-630 nge-100 grams.
3. I-oatmeal njengesidlo sakusasa esityebile ngemanganese
Ingaba intliziyo okanye ithenda: i-oat flakes iyonwabile kuzo zonke iinguqu. Inxalenye ye-oatmeal (malunga ne-30 grams) ibonelela nge-1.5 milligrams ye-manganese. I-extrapolated kwi-100 grams, oko kukuthi i-5 milligrams ye-manganese.
I-Oatmeal eneprotheyini eninzi, i-unsaturated fatty acids, kunye neentlobo ezahlukeneyo zeevithamini, iiminerali, kunye nezinto ezilandelwayo ziqinisekisa ukuqala kakuhle kwimini. Kwaye kukho ibhonasi ngaphezulu koko: Enkosi kumxholo wabo wefayibha ephezulu, i-oatmeal yenye yokutya okukugcina ugcwele ixesha elide. Isidlo sakusasa esigqibeleleyo.
4. I-Kale inika umzimba ngemanganese
IKale kunye nesixa sayo esikhulu sezondlo yindlu yamandla eluhlaza ngokugqwesileyo. Ukongeza kwi-vitamin C eninzi - ngaphezu kokuphindwe kabini kwe-lemon - i-100 grams ye-kale inika kwakhona i-550 micrograms ye-manganese.
Kukho phantse akukho mida ekucingeni xa ulungiselela oku kutya okuguquguqukayo: i-kale incasa kakuhle kwi-stew eyaziwayo kunye ne-Mettwurst okanye i-Kasseler, kunye ne-smoothies eluhlaza okanye njengemifuno eluhlaza kwisaladi eneeorenji. Ngokuzenzekelayo, amagqabi avuthulukileyo ayafumaneka nakwixesha elingekhoyo njengenguqulelo enomkhenkce onzulu.
5. I-Brokholi njengemifuno ene-manganese
Ngombulelo kumaTaliyane, i-broccoli (isiTaliyane esithetha "ihlumelo zekhaphetshu") isasazeke kwihlabathi jikelele. Imifuno enekhalori ephantsi ithathwa kakhulu njengenye yokutya okunempilo esiyaziyo.
Ukongeza kwi-oyile ye-mustard evimbela umdlavuza kunye neemaminerali ezifana ne-calcium kunye ne-magnesium, i-broccoli nayo iqulethe i-470 micrograms ye-manganese nge-100 grams. Imifuno ye-cruciferous ikwixesha ukusuka ngoJuni ukuya kuNovemba kodwa ngoku ifumaneka unyaka wonke.
Nabani na otya oku kutya kuhlanu unika umzimba umlinganiselo omkhulu wemanganese.
