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Manganese bụ ịnweta ịnweta nke a na-ahụkarị na pancreas, imeju, akụrụ na ọkpụkpụ. Achọrọ ịnweta ịnweta a maka ịrụ ọrụ enzyme kwesịrị ekwesị, nsị nri, ọgwụgwọ ọnya, na mmepe ọkpụkpụ yana ọ na-enyere ahụ aka ịkpụzi ngwongwo njikọ, ọkpụkpụ na homonụ mmekọahụ.
Manganese dị mkpa maka ịrụ ọrụ kwesịrị ekwesị nke ụbụrụ na akwara ọrụ, ọ na-arụkwa ọrụ dị mkpa na nchịkwa calcium na usoro ọbara shuga. Nke a na-egbochi osteoporosis na mbufụt.
Onye ọ bụla toro eto nwere ihe dịka miligrams 15-20 nke manganese echekwara n’ime ahụ ha, nke ezughi ezu, yabụ na ọ bụ ya mere o ji dị mkpa ịgụnye mineral a na nri gị.
Ọ bụrụ na itinyeghị nri manganese bara ọgaranya na nri gị, ị nwere ike nwee ụkọ ihe ịnweta a, nke ga - ebute anaemia, mmebi nke hormonal, mgbochi dị ala, mgbanwe na mgbaze na agụụ, ọkpụkpụ na - adịghị ike, ọrịa na - adịghị ala ala na infertility.
Iji gbochie ụkọ manganese, bido inwe nri mara mma na manganese.
Lelee nri ndị dị na manganese dị elu.
1. Otis
Otis bụ nri ụtụtụ kacha amasị gị. Ha bu uzo bara uba nke manganese nwere miligram 7.7 n’ime iko ya. Oats na-ejukwa na antioxidants, eriri, na beta-glucan, nke nwere ike inye aka gbochie oke ibu ma na-agwọ ọrịa metabolic. Otis ga-emekwa ka cholesterol belata ma gbochie ọrịa obi.
Olee otú Nwee: Rie otu nnukwu efere kwa ụbọchị maka nri ụtụtụ.
2. Soyabean
Soybeans bu ezigbo uzo manganese na ezigbo uzo protin sitere na osisi kari. 1 iko soybeans nwere miligram 4,7 nke manganese. Inwe soybean dị ka akụkụ nke nri gị ga-enye ahụ gị manganese ma belata ogo gị cholesterol.
Olee otú Nwee: Nwere ike ịnweta soybeans n'ụdị ofe ma ọ bụ curry.
3. Ọka wit
Oka zuru oke bu ezigbo manganese ma juputa na fiber kwa. Nke a na-enyere aka ịhazi shuga shuga na ogo ọbara. 168 nke ọka wit dum nwere milligrams 5.7 nke manganese. Oka zuru ezu nwere antioxidant a na-akpọ lutein, nke dị mkpa maka ahụike anya.
Otú Inwe Rie achicha eji oka di iche iche mee maka nri ututu nke nkpuru-obi na nkpuru osisi peanut.
4. Quinoa
Quinoa bukwara otutu manganese nwere oke protein n’ime ya. Quinoa enweghị gluten ma ewere ya dị ka otu n'ime nri ndị nwere oke nri. 170 gram quinoa nwere miligrams 3.5 nke manganese. O nwekwara amino acid itolu nke di na eriri nri.
Otú Inwe : You nwere ike iji pancino jiri oji quinoa mee pancakes ma obu nwee ya dika porridge.
5. Almọnd
Almọnd juru na manganese, vitamin E na vitamin na mineral ndị ọzọ. Gram 95 nke almọnd nwere miligrams 2.2 nke manganese. Inwe almọnd kwa ụbọchị ga-enyere aka ịrụ ọrụ nke ụbụrụ na akwara ọrụ. Ọ ga-ebelata ihe ize ndụ nke ọrịa obi na ọrịa kansa.
Otú Inwe : Nwere aka ole na ole nke almọnd mmiri n'ụtụtụ tinyere ụtụtụ gị ma ọ bụ nwee ya dị ka nri mgbede.
6. Garlic
Garlic bu manganese bara uba. Gram 136 nke galik nwere miligram 2.3 nke manganese. O nwere ngwakọta a na-akpọ allicin, nke nwere mmetụta dị ukwuu nke ndu. Galik nwere ikike dị ukwuu iji lụsoo ọrịa ọgụ na oyi na-atụkarị ma na-ejigidekwa kọlesta ogo. Ma, rie galik na oke pere mpe.
Otú Inwe : Tinye galik na nri gi, ka inweta otutu mineral.
7. Cloves
Cloves bụ ihe ọzọ magburu onwe ya na-esi ísì ụtọ nke dị na manganese. 6 grams nke cloves nwere milligram 2 nke manganese. Manganese na-enyere aka n'ibelata mbufụt. Cloves na-eji ayurvedic ọgwụ kwa n'ihi na o nwere mgbochi fungal, antibacterial na antiseptik Njirimara.
Otú Inwe : You nwere ike taa a raw kloovu ma ọ bụ tinye ya na isi nri gị.
8. Chickpeas
Chickpeas bu nri ozo nke juputara na manganese ma buru ezigbo uzo esi enweta protin n’eri ahihia. 164 gram nke chickpeas nwere miligram 1.7 nke manganese. Chickpeas na - eme ka mgbaze dịkwuo elu site na ọdịnaya ya dị elu na - edozi ọkwa cholesterol.
5 Asase no so mfaso
Otú Inwe : Cannwere ike itinye chickpeas n'ime ofe gị ma ọ bụ mee ka ọ bụrụ curry.
9. Osikapa
You maara na osikapa agba aja aja dị na manganese? 195 gram osikapa agba aja aja nwere miligrams 1.8 nke manganese. Iri osikapa aja aja kwa ubochi ga-ebelata cholesterol ojoo ma belata ihe ize ndụ nke kansa cancer, cancer ara na prostate cancer.
Otú Inwe Rie osikapa agba aja dika nri nke nri ehihie gi were dochie osikapa.
10. Akwara!
Mkpụrụ osisi painiapulu bụ oke manganese. 165 gram nke painiapulu nwere miligram 1.5 nke manganese. Nke a na - enyere aka n’ime ka usoro ahụ ji alụso ọrịa ọgụ na - egbochi kansa. Ọ na-akwalitekwa ngọngọ mgbe niile na eriri afọ ma na-emezi nri nke nri.
Otú Inwe : Tinye painiapulu na salads gị ma ọ bụ tinye ya na mkpụrụ osisi mkpụrụ gị.
11. Ukpala
Raspberries bụkwa ezigbo isi iyi manganese. 123 grams nke mkpụrụ osisi nwere miligram 0,8 nke manganese. Nke a na-enye aka igbochi ụdị ọrịa kansa dị iche iche, ọrịa ndị ọzọ metụtara obi na ọrịa ọgụgụ isi metụtara afọ.
Otú Inwe : Tinye raspberries na salad nkpuru gi ma obu nwee ya dika nri ututu.
12. banana
Unere bụ ezigbo ụzọ magnesium na mineral ndị ọzọ. Unere 225 unere nwere gram 0.6 nke manganese. Nke a na - enyere aka igbochi ọtụtụ ọrịa dị egwu dịka nkụchi obi na ọrịa strok. Unere na-enye aka ime ka ahụike nke akụrụ dịkwuo mma.
Otú Inwe : Iri mkpụrụ osisi dum bụ ụzọ kachasị mma mana ị nwekwara ike itinye ya na smoothie gị.
Kekọrịta edemede a!
Ọ bụrụ na ọ masịrị gị ịgụ edemede a, kọọrọ ya ndị nke gị nso.
10 Uche-Ike Ike Uru nke Raspberries
