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I-Manganese yimbumba yezimbiwa efumaneka ikakhulu kwi-pancreas, isibindi, izintso kunye namathambo. Le minerali iyafuneka ekusebenzeni kakuhle kwe-enzyme, ukufunxeka kwezondlo, ukuphilisa amanxeba, kunye nokukhula kwethambo kwaye ikwanceda umzimba ukuba wenze izicwili ezihlanganayo, amathambo kunye neehomoni zesini.
Imanganizi iyimfuneko ekusebenzeni kakuhle kwengqondo kunye nokusebenza kwentliziyo, kwaye ikwadlala indima ephambili ekufunxweni kwecalcium kunye nolawulo lweswekile yegazi. Oku kuthintela i-osteoporosis kunye nokudumba.
Umntu ngamnye omdala uneemitha ezili-15 ukuya kwezi-20 zeemanganizi ezigcinwe emzimbeni, ezingonelanga, yiyo loo nto kubalulekile ukuba ufake le minerali ekudleni kwakho.
Ukuba awubandakanyi ukutya okune-manganese ekutyeni okutyayo, unokuba nokunqongophala kwale minerali, eya kuthi ibangele i-anemia, ukungalingani kwehomoni, amajoni omzimba aphantsi, ukutshintsha kokugaya ukutya kunye nokutya, amathambo abuthathaka, ukudinwa okungapheliyo kunye nokungachumi.
Ukuthintela ukunqongophala kwemanganizi, qalisa ukutya okunotyebileyo kwimanganizi.
Jonga ukutya okuphezulu kwimanganese.
1. Ihabile
Oats kukutya kwasekuseni okuthandayo. Ziyimithombo etyebileyo yemanganizi eneemiligram eziyi-7.7 kuyo ikomityi enye. I-oats zikwalayishwe nge-antioxidants, ifayibha, kunye ne-beta-glucan, enokunceda ukuthintela ukutyeba nokunyanga isifo se-metabolic syndrome. I-Oats iya kunciphisa i-cholesterol yakho kwaye ikhusele izifo zentliziyo.
Indlela yokuba nayo: Yitya isitya se-oats yonke imihla ngesidlo sakusasa.
2. Iimbotyi zesoya
Iimbotyi zesoya ngumthombo obalaseleyo wemanganese kunye nomthombo olungileyo weprotein esekwe kwizityalo nayo. 1 indebe yeembotyi zesoya iqulethe 4.7 milligrams ye manganese. Ukuba neembotyi zesoya njengenxalenye yesidlo sakho kuya kunika umzimba wakho ii-manganese kunye nokunciphisa amanqanaba akho e-cholesterol.
Indlela yokuba nayo: Unokuba neembotyi zesoya ngohlobo lwesuphu okanye ikhari.
3. Ingqolowa
Ingqolowa iphela ingumthombo olungileyo wemanganizi kwaye igcwele nefayibha nayo. Oku kunceda ekulawuleni iswekile yegazi kunye noxinzelelo lwegazi. I-168 gram yengqolowa epheleleyo iqulethe i-5.7 milligrams ye manganese. Ingqolowa iphelele ine-antioxidant ebizwa ngokuba yi-lutein, ebalulekileyo kwimpilo yamehlo.
Indlela yokuba nayo : Yitya i-toast yesonka sengqolowa kwisidlo sakusasa ngejam okanye ibhotolo yamandongomane.
4. Iquinoa
IQuinoa ikwangumthombo otyebileyo wemanganizi enexabiso eliphezulu leprotini nayo. Iquinoa i-gluten-free kwaye ithathwa njengenye yezona zinto zityebileyo zokutya. Iigram ezingama-170 zequinoa ziqulathe iimiligram eziyi-3.5 zemanganizi. Iqulethe ii-amino acid ezisithoba ezibalulekileyo kwifayibha yokutya nayo.
Indlela yokuba nayo : Unokwenza i-pancake ngequinoa okanye unayo njengepapa.
5. Iiamangile
Iiamangile zipakishwe ngemanganizi, ivithamin E kunye nezinye iivithamini kunye neeminerali. Iigrama ezingama-95 zeamangile ziqulathe i-2.2 milligrams zemanganizi. Ukuba neeamangile mihla le kuya kunceda ekusebenzeni kakuhle kwengqondo kunye nokusebenza kwentliziyo. Kuya kunciphisa nomngcipheko wezifo zentliziyo kunye nomhlaza.
Indlela yokuba nayo Yiba nesandla seeamangile esimanzi kusasa kunye nesidlo sakusasa okanye ube nokutya okukuhlwa.
6.Igalikhi
Iigalikhi ngumthombo otyebileyo wemanganizi. I-136 gram yegalikhi iqulethe i-2.3 milligrams ye manganese. Inesakhi esibizwa ngokuba yi-allicin, enefuthe elinamandla kwibhayiloji. I-Garlic inamandla okulwa nokugula kunye nokubanda okuqhelekileyo kwaye igcina amanqanaba e-cholesterol. Kodwa, yitya igalikhi ngobuninzi obungaphantsi.
Indlela yokuba nayo : Yongeza igalikhi kwizidlo zakho, ukufumana uninzi lwezimbiwa.
7. Iziqhano
Iiclove zezinye iziqholo ezimangalisayo eziphakamileyo kwimanganizi. Iigremu ezi-6 zeekharafu ziqulethe ii-milligram ezi-2 zemanganizi. Imanganizi inceda ekunciphiseni ukudumba. Cloves zisetyenziswa nakwiyeza le-ayurvedic kuba ine-anti-fungal, antibacterial kunye ne-antiseptic.
Indlela yokuba nayo : Ungayihlafuna ikhetshe ekrwada okanye uyongeze ekuphekeni kwakho.
8. Iichickpeas
Ichickpeas kokunye ukutya okuphezulu kwimanganizi kwaye kungumthombo olungileyo weprotein esekwe kwizityalo. I-164 gram yamantshontsho iqulethe i-1.7 milligrams ye manganese. Iichickpeas zonyusa ukugaya ukutya ngenxa yomxholo wefayibha ephezulu kunye nokulinganisa amanqanaba e-cholesterol.
Indlela yokuba nayo : Ungongeza ii-chickpeas kwisuphu yakho okanye uyenze ikheri.
9. Irayisi emdaka
Ngaba uyazi ukuba irayisi emdaka iphezulu kwimanganizi? I-195 gram yerayisi emdaka iqulethe i-1.8 milligrams ye manganese. Ukutya irayisi emdaka yonke imihla kuya kunciphisa i-cholesterol embi kunye nokunciphisa umngcipheko womhlaza wekolon, umhlaza webele kunye nomhlaza webele.
Indlela yokuba nayo : Yitya irayisi emdaka njengenxalenye yesidlo sakho sasemini uze ubeke endaweni yayo irayisi emhlophe.
10. Iphayinaphu
Iinanapple ngumthombo otyebileyo wemanganizi nawo. Iigram ezili-165 zepayina zine-1.5 milligrams zemanganizi. Oku kunceda ekwandiseni amajoni omzimba kunye nokuthintela umhlaza. Ikwakhuthaza rhoqo ekuhambeni kwamathumbu kwaye iphucula indlela yokugaya ukutya.
Indlela yokuba nayo : Yongeza ipayinapile kwiisaladi zakho okanye yongeze kwizaladi zeziqhamo zakho.
11. Iirasberries
Iirasibheri zikwangumthombo obalaseleyo wemanganese. Iigram ezili-123 zamaqunube ziqulathe iimiligram eziyi-0.8 zemanganizi. Oku kunceda ekuthinteleni iintlobo ezahlukeneyo zomhlaza, ezinye izifo ezinxulumene nentliziyo kunye nezifo zengqondo ezinxulumene nobudala.
Indlela yokuba nayo : Yongeza i-raspberries kwisaladi yeziqhamo zakho okanye unayo njenge-smoothie yesidlo sakusasa.
12. Ibhanana
Iibhanana zingumthombo obalaseleyo wemagniziyam kunye nezinye izimbiwa. Iigram ezingama-225 zebhanana ziqulathe iimiligram eziyi-0.6 zemanganizi. Oku kunceda ekukhuseleni izifo ezininzi ezinzulu ezifana nokuhlaselwa yintliziyo kunye nokubetha. Iibhanana zikwanceda ekuphuculeni impilo yezintso.
Indlela yokuba nayo Ukutya sonke isiqhamo yeyona ndlela ilungileyo kodwa ungongeza kwi-smoothie yakho.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo.
I-10 yeziBonelelo zezeMpilo zeRaspberries
