Dave Parker
I-Manganese ibalulekile ekukhiqizeni amandla kanye namasosha omzimba. Kodwa yikuphi ukudla okucebile ikakhulukazi kule nto ebalulekile yokulandelela? Lokhu kudla kuphezulu kakhulu kumanganese.
I-Manganese iqinisekisa ukukhiqizwa kwamandla abushelelezi emzimbeni futhi ivikela amasosha ethu omzimba ezintweni eziyingozi. Nakuba ukushoda kwe-manganese kuyivelakancane kakhulu, kufanele kuqashelwe ukuze kuqinisekiswe ukutholakala okwanele kwesici sokulandelela. Lokhu kudla oku-5 kuqukethe inani elikhulu kakhulu le-manganese.
1. Ukolweni ugqoka njengokudla kwezitshalo okucebile kumanganese
I-wheat bran iwukudla okungaziwa. "Kuwumkhiqizo ongcolile" ovela ekukhiqizeni ufulawa futhi ngokuvamile awuthathwa kancane. Ukudla kuqukethe i-manganese eningi namanye amavithamini amaningi, amaminerali, kanye nezakhi zokulandelela. I-wheat bran nayo ibhekwa njengomthombo omuhle we-fiber.
Ngamamiligremu angu-13 e-manganese ngamagremu angu-100, iwukudla kwezitshalo okucebile kakhulu nge-manganese. Kungakhathaliseki ukuthi ku-muesli oyikhonzile noma ku-crispbread, kunzima ukucabanga ukudla okunempilo ngaphandle kwe-bran kakolweni.
2. Ama-hazelnuts anothe nge-manganese
I-hazelnut igcwele izithako ezibalulekile. Okuqukethwe kwe-manganese kwamagremu ayishumi nje ezinhlamvu ze-hazelnut - okuhambelana cishe nezingcezu ezintathu kuya kwezine - kuhlanganisa imfuneko yansuku zonke yomuntu omdala. Kunamamiligremu angu-6.18 e-manganese ngamagremu angu-100.
Ngaphezu kwalokho, amaphakethe amandla amancane ahlinzeka ngengxenye enhle yevithamini E namafutha anempilo. Kodwa-ke, labo abanaka isimo sabo kufanele badle kuphela lokhu kudla ngokulinganisela. Ngenxa yokuqukethwe kwamafutha amaningi, ama-hazelnuts nawo anamakholori amaningi: cishe ama-630 ngamagremu ayi-100.
3. I-Oatmeal njengesidlo sasekuseni esicebile manganese
Kungakhathaliseki ukuthi inhliziyo noma ithenda: ama-oat flakes ayajabulisa kukho konke ukuhlukahluka. Ingxenye ye-oatmeal (cishe amagremu angu-30) inikeza ama-milligram angu-1.5 we-manganese. Yengezwe ku-100 amagremu, okungukuthi ama-milligrams angu-5 we-manganese.
I-Oatmeal enamaprotheni amaningi, ama-fatty acids angasetshenzisiwe, kanye nezinhlobonhlobo zamavithamini, amaminerali, kanye nezakhi zokulandelela kuqinisekisa ukuqala okuhle kosuku. Futhi kunebhonasi phezu kwalokho: Ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber, i-oatmeal ingenye yokudla okukugcina ugcwele isikhathi eside. Ibhulakufesi eliphelele.
4. I-Kale ihlinzeka umzimba nge-manganese
I-Kale enenani elikhulu lezakhamzimba i-green powerhouse par excellence. Ngaphezu kokuningi kavithamini C - okungaphezu kokuphindwe kabili kwelamula - amagremu ayi-100 e-kale ahlinzeka ngama-microgram angama-550 we-manganese.
Cishe akukho mingcele emcabangweni lapho ulungiselela lokhu kudla okuhlukahlukene: i-kale inambitheka kahle esitsheni esaziwayo esine-Mettwurst noma i-Kasseler, kanye nama-smoothies aluhlaza noma njengemifino eluhlaza esaladini namawolintshi. Phela, amaqabunga aphukile ayatholakala ngisho nangenkathi engekho njengenguqulo efriziwe ejulile.
5. I-Brokholi njengemifino enothe nge-manganese
Ngenxa yamaNtaliyane, i-broccoli (igama lesiNtaliyane elisho “amahlumela eklabishi”) isisakazekele emhlabeni wonke. Imifino enekhalori ephansi ithathwa kakhulu njengokunye kokudla okunempilo esikwaziyo.
Ngaphezu kwamafutha namaminerali avimbela umdlavuza njenge-calcium ne-magnesium, i-broccoli iqukethe ama-micrograms angu-470 we-manganese ngamagremu angu-100. Imifino ye-cruciferous isesikhathini kusukela ngoJuni kuya kuNovemba kodwa manje isitholakala unyaka wonke.
Noma ubani odla lokhu kudla okuhlanu unikeza umzimba ingxenye enkulu yemanganese.
