Ukuphila okugcwele, umzimba womuntu udinga ingxenye engaphezu kwesigamu setafula likaMendeleyev. Esinye sezici ezithintekayo ekushintsheni izinqubo yi-manganese. I-Manganese inomthelela omkhulu emzimbeni womuntu, futhi izifo eziningi phakathi kwezimbangela, phakathi kwezinye izinto, ukuntuleka kwamanganese.
Kungani sidinga ama-manganese kubantu?
Indima yama-manganese ezinkambisweni ze-metabolic ezenzeka emzimbeni ziningi kakhulu. Kungani sisadingeka ama-manganese? Nanka eminye yemisebenzi yayo:
- uthatha ingxenye eqondile ekuveleni kwemizwa ye-nerve futhi ewusizo ohlelweni lwezinzwa zomphakathi;
- I-Manganese ibaluleke ngaphezu kwe- calcium yokwakhiwa kwezicubu zethambo lomuntu;
- lesi sici sithatha izinqubo zokugaya futhi sisiza ekufaniseni amavithamini C, E, B;
- I-manganese emzimbeni ingavimbela izifo ezinjenge-osteoporosis, ukwehluleka kwenhliziyo, isifo se-thyroid;
- I-manganese ilawula i-insulin metabolism futhi ibaluleke kakhulu ezigulini zesifo sikashukela.
Ngenxa yezindawo zalo, ama-manganese asetshenziselwe ukwelashwa njengengxenye yemithi eminingi. Nokho, kunzima ukuhlangabezana nama-manganese ekudleni. Iningi lalo likhona emhlabathini we-crust ngesimo samaminerali amakhemikhali, izinsimbi nezinsimbi.
Imikhiqizo equkethe ama-manganese
Ukugcwalisa ukulahlekelwa kwama-manganese emzimbeni, kubalulekile ukufaka imikhiqizo elandelayo ekudleni:
- iningi lama-manganese liqukethe okusanhlamvu: i-buckwheat, irayisi , i-oatmeal, i-millet;
- Kuningi ama-manganese namabhontshisi - ngaphezulu kubhontshisi futhi kancane kancane ezikhusheni;
- ikakhulukazi ama-manganese athile izitshalo, phakathi kwazo imifino yemifino: i-parsley, i-dill, isipinashi, i-ulethisi;
- futhi igcwele ama-manganese namantongomane: ama-hazelnuts, ama-walnuts, ama-alimondi, amantongomane, ama-pistachios.
- kusuka emifino yama-manganese ikhona ku-beet, i-garlic, phakathi kwazo izithelo zicebile kuma-apricot;
- i-manganese encane encane iqukethe amakhowe: i-chanterelles, i-podborozoviki ne-fungus emhlophe.
Yiqiniso, ingxenye enkulu kunazo zonke yama-manganese ezivela kule mikhiqizo ingatholakala ngelashwa lokushisa okuncane. Imfuneko yansuku zonke yama-manganese ingaba ngu-5 mg. Okusele kunoma iyiphi into, kuhlanganise nama-manganese, angaphazamisa ukufana kwamanye amaminerali abalulekile. Ngakho-ke, ukuthatha amalungiselelo e-vitamin ahambisanayo nesifiso sokuzinzisa ukulinganiswa kwamaminerali, kudingeka uqaphele kakhulu.