2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Manganese xav tau los ntawm peb lub cev rau tag nrho cov enzymes thiab cov as-ham kom ua haujlwm zoo. Nws yog qhov tseem ceeb rau lub zog ntawm peb cov pob txha thiab txhawm rau kho lub qhov txhab ceev. Manganese tsis muaj peev xwm yog qhov tsawg. Yog li, koj yuav tsum tsis txhob coj mus siv cov pob zeb no hauv daim foos ntxiv. Ntawm qhov tod tes, nws yog ib qho tseem ceeb uas yuav tsum saib xyuas nws kom dhau los ntawm zaub mov.
Cov txiaj ntsig ntawm manganese yog heev. Nws ntxiv dag zog rau cov pob txha system, relieves cov tsos mob ntawm tus mob premenstrual syndrome, tiv thaiv kom tsis txhob muaj ntshav khov thiab mob caj dab. Hauv cov neeg muaj kev puas hlwb los ntawm kev mob vwm, manganese tuaj yeem muaj txiaj ntsig zoo rau kev chua leeg, thiab qee qhov mob txawm txo lawv.
Cov zaub mov dab tsi los noj kom muaj txiaj ntsig zoo ntawm manganese? Nqaij, taum paj, qos yaj ywm qab zib, txiv ntoo, zaub ntsuab thiab txiv puv luj. Nov yog hais txog cov khoom noj uas muaj manganese hauv qhov ntau tshaj plaws.
Cov nplais roj yog qhov zoo rau lub cev. Lawv yog cov cov khoom noj muaj manganese ntau tshaj plaws, raws li tsuas yog 100 grams muaj yuav luag 300 feem pua ntawm cov tshuaj pom zoo txhua hnub, lossis 6. 8 grams ntawm manganese.
Tofu cheese yog ntawm cov keeb kwm cog thiab feem ntau muaj nyob hauv kev noj haus ntawm cov neeg uas tsis noj nqaij. 100 grams ntawm nws muaj raws nraim 50 feem pua ntawm manganese uas peb xav tau rau hnub.
Qab zib qos rau lwm cov khoom noj uas peb tuaj yeem txais manganeseCov. 100 grams muaj 1 mg ntawm manganese, uas yog me ntsis dhau 40% ntawm qhov peb xav tau, uas yog li 2,3 grams. Lwm qhov zaub nplua mias hauv manganese, is the pea.
Cedar txiv ntoo kuj tseem muaj cov ntaub ntawv ntawm cov ntxhia no. 100 gram ntawm lawv muab rau peb yuav luag 9 grams ntawm manganese. Yog tias koj nyiam txiv ntoo, lwm hom tsiaj nplua nuj nyob hauv cov tshuaj - hazelnuts, flaxseed thiab pecans.
Cov nplej xim av. Nws yog cov dej muaj txiaj ntsig zoo dua rau cov ua kom dawb mov, uas peb feem ntau haus. Ntxiv nrog rau kev ua nplua nuj nyob hauv fiber ntau thiab nrog qis glycemic Performance index, 100 grams ntawm nws muab peb ib nrab ntawm cov tshuaj xav tau ib hnub ntawm manganese. Yog tias koj tsis nyiam mov, koj tuaj yeem hloov nws nrog nplej zom, oatmeal lossis quinoa. Lawv muaj kwv yees li ntawm tib cov koob tshuaj ntawm cov ntxhia.
Kev nplua nuj nyob hauv manganese tseem yog legumes. Lentils thiab taum dawb yog cov zaub mov hauv peb lub teb chaws, thaum muab peb qis dua 50% ntawm manganese peb lub cev xav tau hauv ib hnub.
Pom zoo:
Cov Khoom Noj Muaj Nplua Nuj Nyob Hauv Fiber
Koj xav sau ntxiv fiber ntau rau cov khoom noj koj puas yog Fiber ntau, nrog rau kev haus dej kom txaus, txav mus sai thiab kuj yooj yim hauv koj txoj hnyuv thiab pab nws ua haujlwm kom raug. Kev noj haus muaj fiber ntau kuj tseem tuaj yeem pab txo qis kev pheej hmoo ntawm kab mob plawv thiab ntshav qab zib.
Cov Khoom Noj Muaj Nplua Nuj Hauv Cellulose
Cellulose yog ib qho tseem ceeb polysaccharide uas nkag mus rau hauv cov qauv ntawm cov noob cell cell. Cellulose thiab pectin tsis yog cov zog los yog cov ntaub ntawv tsim kho rau tib neeg lub cev. Tab sis lawv muaj lwm qhov zoo uas tsis txhob suav tias yog.
Cov Khoom Noj Muaj Nplua Nuj Nyob Hauv Tryptophan
Ib qho tseem ceeb ntawm cov amino acids uas tib neeg lub cev siv los ua ke cov protein yog paub ua tryptophan. Thaum cov zaub mov nplua nuj nyob rau hauv tryptophan tau noj, nws hloov mus rau cov vitamin B3 los ntawm lub siab, uas ua kom sib luag ntawm cov vitamins no hauv cov ntshav.
Cov Khoom Noj Muaj Nplua Nuj Nyob Hauv Omega-6 Fatty Acids
Omega-6 fatty acids zwm rau cov pab pawg ntawm polyunsaturated fatty acids. Nws tsis tuaj yeem tsim los ntawm tib neeg lub cev, yog li nws yuav tsum tau txais nrog zaub mov. Omega-6 fatty acids uas yog pab cov ntshav txhaws. Thaum noj txaus thiab nyob rau hauv txoj kev sib npaug, lawv pab txhawb kev ntshav.
Nyuj Cov Kua Mis Muaj Nplua Nuj Nyob Hauv Cov Vitamin D Dua Li Cov Yaj Cov Kua Mis
Ntau yam ua rau cov neeg xav ntau thiab ntau tus neeg haus mis tsis yog nyuj - mis tshis, yaj, almond, ua los ntawm cov kua qaub thiab lwm tus. Cov laj thawj feem ntau tsis haum mis nyuj nyob rau hauv niam cov kua mis lossis nyiam lwm yam qab li cov khoom muab mis nyuj muaj.
