12 MEA ʻAI I KIʻEKIʻE MA MANGANESE - PAMPEREDPEOPLENY.COM

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Ka home Ola ʻAiʻai Pono Nutr oi-Neha Ghosh By ʻO Neha Ghosh ma ʻApelila 25, 2018

ʻO Manganese kahi mineral mineral e loaʻa i ka hapanui i ka pancreas, ke ake, nā puʻupaʻa a me nā iwi. Koi ʻia kēia mineral no ka hana pono ʻana o ka enzyme, ka loaʻa ʻana o ka nutrient, ka hōʻeha ʻana i ka ʻeha, a me ka ulu ʻana o ka iwi a kōkua pū kekahi i ke kino e hana i nā pūnaewele hoʻopili, nā iwi a me nā hormones pili wahine.

Pono pono ka manganese no ka hana kūpono o ka lolo a me ka hana a ke aʻalolo, a he kuleana nui kekahi i ka lawe ʻana o ka calcium a me ka hoʻoponopono kō kō. Pale kēia i ka osteoporosis a me ka mumū.

Loaʻa i kēlā me kēia mākua ma kahi o 15-20 milligrams o ka manganese i mālama ʻia i loko o ko lākou kino, ʻaʻole lawa, a ʻo ia ke kumu e pono ai e hoʻopili i kēia mineral i kāu papaʻai.

Inā ʻaʻole ʻoe e hoʻopili i nā meaʻai momona o ka manganese i kāu papaʻai, loaʻa paha iā ʻoe kahi hemahema o kēia mineral, e kumu ai ka anemia, nā kaulike ʻole o ka hormonal, ka liʻiliʻi o ka pale, hoʻololi i ka digestion a me ka makemake, nā iwi nāwaliwali, maʻi luhi mau loa a me ka infertility.

I mea e pale ai i ka nele o ka manganese, e hoʻomaka i ka loaʻa ʻana o nā meaʻai i waiwai i ka manganese.

E nānā i nā meaʻai e kiʻekiʻe i ka manganese.

1. Oats

ʻO ka ʻoka kahi meaʻai kakahiaka nui. He waiwai lākou i ka manganese me 7.7 milligrams o ia mea i hoʻokahi kīʻaha. Hāpai pū ʻia ʻo Oats me nā antioxidants, puluniu, a me beta-glucan, hiki ke pale i ka momona a mālama i ka maʻi metabolic. E hoʻohaʻahaʻa hoʻi ʻo Oats i kāu kolesterol a pale i nā maʻi puʻuwai.

Pehea e loaʻa ai: ʻAi i kahi pola o nā ʻoka i kēlā me kēia lā no ka ʻaina kakahiaka.

2. ʻĀpana kope

ʻO ke soybeans kahi kumu maikaʻi loa o ka manganese a me kahi kumu maikaʻi o ka protein-based protein. Loaʻa i ka 1 kīʻaha o ka soybeans he 4.7 milligrams o ka manganese. ʻO ka loaʻa ʻana o ka soya i ʻāpana o kāu pāʻina e hāʻawi i kou kino me ka manganese a hoʻēmi i kāu mau pae kolesterol.

Pehea e loaʻa ai: Hiki iā ʻoe ke loaʻa nā soybeans i ke ʻano o kahi sup a curry paha.

3. Wili palaoa

ʻO ka palaoa piha kahi kumu maikaʻi loa o ka manganese a piha pū me ka fiber. Kōkua kēia i ka hoʻoponopono ʻana i ke kō a me nā kiʻekiʻe o ke koko. ʻO ka 168 gram o ka palaoa piha he 5.7 milligrams o ka manganese. Loaʻa i ka palaoa āpau kahi antioxidant i kapa ʻia ʻo lutein, a he mea nui ia no ke olakino o ka maka.

Pehea e loaʻa ai : E ʻai i ka palaoa palaoa holoʻokoʻa no ka ʻaina kakahiaka me ka jam a me ka waiū pī.

4. Quinoa

ʻO Quinoa kahi kumu waiwai o ka manganese me kahi nui o nā protein i loko pū kekahi. ʻAʻohe gluten a Quinoa a manaʻo ʻia ʻo ia kekahi o nā meaʻai momona-momona. Loaʻa i ka 170 gram o ka quinoa nā 3.5 milligrams o ka manganese. Loaʻa iā ia ʻeiwa mau amino acid pono i kiʻekiʻe i ka fiber dietary.

Pehea e loaʻa ai : Hiki iā ʻoe ke hana i nā pancake me ka quinoa a i ʻole he porridge ia.

5. ʻAmelemona

Hoʻopiha ʻia nā ʻalemona me ka manganese, wikamina E a me nā wikamina a me nā minelala ʻē aʻe. Loaʻa i ka 95 gram o nā ʻalemona nā 2.2 milligrams o ka manganese. ʻO ka loaʻa ʻana i nā ʻalemona i kēlā me kēia lā e kōkua i ka hana kūpono o ka lolo a me ka hana nerve. E hoʻoliʻiliʻi ia i ka makaʻu o nā maʻi puʻuwai a me ka maʻi ʻaʻai.

Pehea e loaʻa ai : E loaʻa i kahi mau ʻalemona i hoʻouluulu ʻia i ke kakahiaka me kāu ʻaina kakahiaka a i ʻole me he mea lā ahiahi.

6. Kālika

ʻO Garlic kahi kumu waiwai o ka manganese. Loaʻa i ka 136 gram o ke kālaki i 2.3 milligrams o ka manganese. Loaʻa iā ia kahi pūhui i kapa ʻia allicin, nona ka hopena olaola ikaika. He mana ikaika kā Garlic e hakakā i ka maʻi a me ke anuanu maʻamau a mālama pū i nā pae kolesterol. Akā, e hoʻopau i ke kālaki ma nā mea liʻiliʻi.

Pehea e loaʻa ai : Hoʻohui i kālika i kāu mau meaʻai, e kiʻi i ka hapa nui o ka mineral.

7. ʻO Cloves

ʻO nā kolo kekahi mea ʻala maikaʻi loa i kiʻekiʻe i ka manganese. Aia nā 6 gram o nā cloves i 2 milligrams o ka manganese. Kōkua ka manganese i ka hōʻemi ʻana i ka lī. Hoʻohana ʻia nā koloka i ka lāʻau ayurvedic no ka mea loaʻa iā ia nā anti-fungal, antibacterial a me nā antiseptic.

Pehea e loaʻa ai : Hiki iā ʻoe ke nauʻu i ka ʻoka maka a hoʻohui ʻia i kāu kuke ʻana.

8. ʻO Chickpeas

ʻO Chickpeas kahi meaʻai ʻē aʻe i kiʻekiʻe i ka manganese a kahi kumu maikaʻi o nā protein i hoʻokumu ʻia me nā mea kanu. Loaʻa i ka 164 gram o nā moa i 1.7 milligrams o ka manganese. Hoʻonui ka Chickpeas i ka digestion ma muli o ke kiʻekiʻe o ka fiber a me ke kaulike i nā pae kolesterol.

kōkua ka lau curry i ka ulu lauoho

Pehea e loaʻa ai : Hiki iā ʻoe ke hoʻohui i nā pīpī i kāu sop a hana i kahi curry.

9. Rice Brown

Ua ʻike anei ʻoe i ke kiʻekiʻe o ka laiki ʻeleʻele i ka manganese? ʻO ka 195 gram o ka laiki palaunu he 1.8 mau milligrams o ka manganese. ʻO ka ʻai ʻana i ka laiki ʻeleʻele i kēlā me kēia lā e hōʻemi ai i ka cholesterol maikaʻi a ʻoki pū i ka makaʻu o ka maʻi ʻaʻai kolona, maʻi ʻaʻai umauma a me ka maʻi ʻaʻai prostate

Pehea e loaʻa ai : E ʻai i ka laiki palaunu ma ke ʻāpana o kāu ʻaina awakea a e pani iā ia me ka laiki keʻokeʻo.

10. Paina

ʻO ka pineapa kahi kumu waiwai o ka manganese pū kekahi. Loaʻa i ka 165 gram o ka paina nā 1.5 milligrams o ka manganese. Kōkua kēia i ka hoʻonui ʻana i ka ʻōnaehana pale a pale i ka maʻi ʻaʻai. Hāpai pū kekahi i ka hana maʻamau i ka neʻe ʻana o ka ʻōpū a hoʻomaikaʻi i ka tract digestive.

Pehea e loaʻa ai : Hoʻohui i ka paina i kāu salakeke a hoʻohui i kāu salads hua.

11. Raspberry

ʻO Raspberries kahi kumu maikaʻi loa o ka manganese. Loaʻa i ka 123 gram o nā raspberry nā 0.8 milligrams o ka manganese. Kōkua kēia i ka pale ʻana i nā ʻano maʻi ʻaʻai like ʻole, nā maʻi pili i ka naʻau a me nā maʻi noʻonoʻo e pili ana i ka makahiki pū kekahi.

Pehea e loaʻa ai : Hoʻohui i nā raspberry i kāu salakeke huaʻai a i ʻole ia e like me ka mea ʻono kakahiaka.

12. Maiʻa

ʻO ka maiʻa kahi kumu maikaʻi loa o ka magnesium a me nā minelala ʻē aʻe pū kekahi. Loaʻa nā 225 gram o ka maiʻa i ka 0,6 milligrams o ka manganese. Kōkua kēia i ka pale ʻana i nā maʻi koʻikoʻi e like me ka hōʻeha puʻuwai a me ka hahau. Kōkua pū ka maiʻa i ka hoʻomaikaʻi ʻana i ke olakino o nā puʻupaʻa.

Pehea e loaʻa ai : ʻO ka ʻai ʻana i nā hua āpau kahi ala maikaʻi loa akā hiki iā ʻoe ke hoʻohui iā ia i kāu smoothie.