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Manganese ndi mchere womwe umapezeka kwambiri m'mapapo, chiwindi, impso ndi mafupa. Mchere uwu umafunika kuti magwiritsidwe oyenera a enzyme, kuyamwa michere, machiritso a zilonda, ndikukula kwa mafupa komanso imathandizira thupi kupanga matupi olumikizirana, mafupa ndi mahomoni ogonana.
Manganese ndiyofunikira pakugwira bwino ntchito kwa ubongo ndi mitsempha, ndipo imathandizanso pakuyamwa kwa calcium komanso kuwongolera shuga. Izi zimalepheretsa kufooka kwa mafupa ndi kutupa.
Mkulu aliyense amakhala ndi mamiligalamu 15-20 a manganese omwe amasungidwa mthupi lawo, zomwe sizokwanira, ndichifukwa chake ndikofunikira kuphatikiza mcherewu pazakudya zanu.
Ngati simuphatikiza zakudya zolemera manganese pazakudya zanu, mutha kukhala ndi kuchepa kwa mcherewu, womwe ungayambitse kuchepa kwa magazi, kusowa kwa mahomoni, chitetezo chambiri, kusintha kwa chimbudzi ndi njala, mafupa ofooka, matenda otopa kwambiri komanso kusabereka.
Pofuna kupewa kusowa kwa manganese, yambani kukhala ndi zakudya zomwe zili ndi manganese ambiri.
Onani zakudya zomwe zili ndi manganese kwambiri.
1. Oats
Oats ndimakonda chakudya cham'mawa. Ndi magwero olemera a manganese okhala ndi mamiligalamu 7.7 a chikho chimodzi. Oats amakhalanso ndi antioxidants, fiber, ndi beta-glucan, zomwe zingathandize kupewa kunenepa kwambiri ndikuchiza matenda amadzimadzi. Oats amachepetsanso cholesterol yanu ndikupewa matenda amtima.
Momwe Mungakhalire: Idyani mbale ya oats tsiku lililonse pachakudya cham'mawa.
2. Mbewu za soya
Soya ndi gwero labwino kwambiri la manganese komanso gwero labwino la mapuloteni obzala mbewu. 1 chikho cha soya chili ndi mamiligalamu 4.7 a manganese. Kukhala ndi nyemba za soya ngati gawo la chakudya chanu kumapangitsa thupi lanu kukhala ndi manganese ndikuchepetsa kuchuluka kwama cholesterol.
Momwe Mungakhalire: Mutha kukhala ndi nyemba za soya ngati msuzi kapena curry.
3. Tirigu
Tirigu wathunthu ndiye gwero labwino kwambiri la manganese ndipo alinso ndi michere. Izi zimathandizira kuwongolera shuga wamagazi ndi kuthamanga kwa magazi. 168 magalamu a tirigu wathunthu ali ndi mamiligalamu 5.7 a manganese. Tirigu wathunthu amakhala ndi antioxidant yotchedwa lutein, yomwe ndi yofunika pa thanzi la diso.
Momwe Mungakhalire : Idyani chotupitsa mkate wa tirigu wonse pachakudya cham'mawa ndi kupanikizana kapena batala.
4. Quinoa
Quinoa ndi gwero lolemera kwambiri la manganese lokhala ndi mapuloteni ambiri. Quinoa alibe gluteni ndipo amadziwika kuti ndi imodzi mwa zakudya zopatsa thanzi kwambiri. 170 magalamu a quinoa ali ndi mamiligalamu 3.5 a manganese. Mulinso ma amino acid asanu ndi anayi ofunikira omwe ali ndi michere yambiri.
Momwe Mungakhalire : Mutha kupanga zikondamoyo ndi quinoa kapena kukhala ndi phala.
5. Maamondi
Maamondi amadzaza ndi manganese, vitamini E ndi mavitamini ndi mchere wina. 95 magalamu amondi ali ndi mamiligalamu 2.2 a manganese. Kukhala ndi maamondi tsiku lililonse kumathandizira pakugwira bwino ntchito kwa ubongo ndi mitsempha. Zithandizanso kuchepetsa kufala kwamatenda amtima ndi khansa.
Momwe Mungakhalire : Mukhale ndi maamondi ochepa omwe adanyowa m'mawa limodzi ndi chakudya chanu cham'mawa kapena mukhale ndi chakudya chamadzulo.
6. Garlic
Garlic ndi gwero lolemera la manganese. 136 magalamu a adyo ali ndi mamiligalamu 2.3 a manganese. Lili ndi pakompyuta yotchedwa allicin, yomwe imakhala ndi mphamvu zambiri m'thupi. Garlic imatha kulimbana ndi matenda ndi chimfine komanso imasunga mafuta m'thupi. Koma, idyani adyo pang'ono.
Momwe Mungakhalire : Onjezani adyo muzakudya zanu, kuti mupeze mchere wambiri.
7. Manja
Ma Clove ndi zonunkhira zina zabwino zomwe zili ndi manganese ambiri. 6 magalamu a ma clove ali ndi mamiligalamu awiri a manganese. Manganese amathandiza kuchepetsa kutupa. Ma Clove amagwiritsidwanso ntchito ngati mankhwala a ayurvedic chifukwa ali ndi anti-fungal, antibacterial ndi antiseptic.
Momwe Mungakhalire : Mutha kutafuna clove yaiwisi kapena kuwonjezera pakuphika kwanu.
8. Nkhuku
Chickpeas ndi chakudya china chomwe chimakhala ndi manganese ambiri ndipo ndimagawo abwino a zomanga thupi. 164 magalamu a nsawawa ali ndi mamiligalamu 1.7 a manganese. Chickpeas imathandizira chimbudzi chifukwa chokhala ndi ma fiber ambiri komanso imayika milingo ya cholesterol.
Momwe Mungakhalire : Mutha kuwonjezera nsawawa mumsuzi wanu kapena kuwapanga curry.
9. Mpunga Wa Brown
Kodi mumadziwa kuti mpunga wofiirira umakhala ndi manganese ambiri? 195 magalamu a mpunga wofiirira amakhala ndi mamiligalamu 1.8 a manganese. Kudya mpunga wofiirira tsiku lililonse kumachepetsa cholesterol yoyipa komanso kumachepetsa chiopsezo cha khansa ya m'matumbo, khansa ya m'mawere ndi khansa ya prostate.
Momwe Mungakhalire : Idyani mpunga wofiirira ngati gawo la chakudya chanu chamasana ndikuyika mpunga woyera.
10. Chinanazi
Chinanazi ndi gwero lolemera kwambiri la manganese. Makilogalamu 165 a chinanazi ali ndi mamiligalamu 1.5 a manganese. Izi zimathandiza kulimbikitsa chitetezo cha mthupi komanso kupewa khansa. Zimalimbikitsanso kuyenda kwamatumbo nthawi zonse komanso kumathandizira kugaya chakudya.
Momwe Mungakhalire : Onjezani chinanazi m'masaladi anu kapena onjezerani mu saladi wanu wazipatso.
11. Raspberries
Raspberries amakhalanso gwero labwino kwambiri la manganese. Magalamu 123 a raspberries amakhala ndi mamiligalamu 0,8 a manganese. Izi zimathandiza kupewa mitundu ingapo ya khansa, matenda ena okhudzana ndi mtima komanso matenda amisala okhudzana ndi ukalamba.
Momwe Mungakhalire : Onjezerani rasipiberi mu saladi yanu yazipatso kapena mukhale ndi chakudya cham'mawa.
12. nthochi
Nthochi ndi gwero labwino kwambiri la magnesium ndi mchere wina. 225 magalamu a nthochi ali ndi mamiligalamu 0,6 a manganese. Izi zimathandizira kupewa matenda angapo owopsa monga matenda amtima ndi sitiroko. Nthochi zimathandizanso pakukweza thanzi la impso.
Momwe Mungakhalire : Kudya zipatso zonse ndi njira yabwino koma mutha kuonjezeranso mu smoothie yanu.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
Phindu Labwino Labwino Zaumoyo Wa Ma Raspberries
