Mankhwala a manganese ndi amchere omwe amapezeka mu thupi laumunthu, makamaka m'mafupa, chiwindi, kapangidwe ndi impso. Ndikofunika kupanga mapuloteni angapo ndi antioxidants omwe amamenyana ndi kuwonongeka koopsa kwambiri kotero kuti kupeza manganese chakudya chokwanira kungathandize kuteteza ma cell. Manganese amafunikanso kukhala ndi thanzi labwino ndi ubongo.
Dipatimenti ya Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine imatsimikizira kuti zakudya za mavitamini ndi mchere zimakhala ndi zakudya zamakono. Ma CDI amachokera pa zosowa za munthu wathanzi. Ma CD a manganese amachokera ku zaka komanso kugonana. Azimayi amene ali ndi mimba kapena akuyamwitsa akusowa pang'ono chabe.
Mankhwala a manganese amapezeka makamaka mtedza, mbewu, nyemba monga mphukira ndi nyemba zouma, mbewu zonse monga tirigu ndi oats, ndi mananali. Chakudya choyenera chiyenera kupereka manganese okwanira kwa munthu wamba.
Zolemba Zowonjezera Zakudya
Akazi
Zaka 1 mpaka 3: 1.2 milligrams pa tsiku
Zaka 4 mpaka 8: 1.5 milligrams patsiku
Zaka 9 mpaka 18: 1.6 milligrams patsiku
19 + inu : 1.8 milligrams pa tsiku
Azimayi omwe ali ndi pakati: 2.0 micrograms patsiku
Azimayi omwe akuyamwitsa: 2.6 micrograms patsiku
Amuna
Zaka 1 mpaka 3: 1.2 milligrams pa tsiku
Zaka 4 mpaka 8: 1.5 milligrams patsiku
Zaka 9 mpaka 13: 1.9 milligrams pa tsiku
Zaka 14 mpaka 18: 2.2 milligrams patsiku
19+ zaka: 2.3 milligrams patsiku
Kulephera kwa Manganese kumagwirizanitsa ndi kusabereka, mavuto a mafupa, ndi kugwidwa, koma kusoweka kumawoneka kuti ndi kosazolowereka - nthawi zambiri sikusowa manganese. Pali umboni wina wosonyeza kuti manganese wothirira mafuta angakhale othandiza odwala matenda a nyamakazi, osteoporosis, kapena shuga.
Azimayi omwe ali ndi matenda oyambirira amatha kukhala ndi maginito a m'magazi a magnesium.
Ngakhale kuti ma makina a manganese sakuwoneka oopsa, Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine imati malire apamwamba kwambiri (UL) a manganese ndi ma milligram 11 pa tsiku kwa akuluakulu, ndi ma milligram 9 pa tsiku kwa achinyamata achinyamata. UL ndiwopambana kwambiri tsiku ndi tsiku omwe amaganiziridwa kuti ndi otetezeka. Ndizotheka kuti kutenga ma milligrams opitirira 11 patsiku kungabweretse mavuto amalingaliro.
Ngati mukuganiza za kutenga mavitamini othandizira manganese, chonde lankhulani ndi wothandizira zaumoyo wanu poyamba ngati muli ndi vuto la thanzi. Ndipo musatenge zochuluka kuposa mlingo womwe umatchulidwa pa lida la mankhwala.
Zotsatira:
Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." Inapezeka pa April 10, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Sukulu ya Zamankhwala ya University of Maryland. "Manganese." Inapezeka pa April 10, 2016. http://www.umm.edu/altmed/articles/manganese-000314.htm.