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Manganese wani ma'adinai ne wanda aka samo shi mafi yawa a cikin pancreas, hanta, koda da ƙashi. Ana buƙatar wannan ma'adinai don aikin enzyme mai dacewa, shayarwar gina jiki, warkar da rauni, da ci gaban ƙashi kuma yana taimakawa jiki don ƙirƙirar kayan haɗin kai, ƙasusuwa da hormones na jima'i.
Manganese ya zama dole don aikin kwakwalwa da aikin jijiya, kuma hakan yana taka muhimmiyar rawa wajen shafan alli da tsarin sukarin jini. Wannan yana hana ciwon sanyin kashi da kumburi.
Kowane baligi yana da kimanin miligram 15-20 na manganese da aka adana a jikinsu, wanda bai isa ba, kuma wannan shine dalilin da ya sa yake da mahimmanci a haɗa wannan ma'adinan a cikin abincinku.
Idan ba ku haɗa da abinci mai wadataccen manganese a cikin abincinku ba, kuna iya samun karancin wannan ma'adinai, wanda zai haifar da karancin jini, rashin daidaituwa na hormonal, ƙananan rigakafi, canje-canje a narkewar abinci da ci, ƙasusuwa masu rauni, ciwon gajiya na rashin ƙarfi da rashin haihuwa.
Don hana karancin manganese, fara samun wadatattun abinci a cikin manganese.
Duba abincin da ke cikin manganese.
1. Hatsi
Hatsi shine abincin karin kumallo da aka fi so. Manyan hanyoyin manganese ne da miligram 7.7 daga cikin shi a kofi ɗaya. Hakanan ana ɗora oats da antioxidants, zare, da beta-glucan, wanda zai iya taimakawa hana kiba da magance cututtukan rayuwa. Hatsi kuma zai rage yawan cholesterol ɗinka da kuma hana cututtukan zuciya.
Yadda Za a Samu: Ku ci kwanon hatsi kowace rana don karin kumallo.
2. Waken soya
Waken suya shine kyakkyawan tushen manganese kuma kyakkyawan tushen furotin mai tushen shuka shima. Kofi 1 na waken soya ya ƙunshi miligrams 4.7 na manganese. Samun waken soya a matsayin wani ɓangare na abincinku zai wadata jikinku da manganese kuma zai rage matakan cholesterol.
Yadda Za a Samu: Kuna iya samun waken soya a cikin hanyar miya ko curry.
3. Alkama
Cikakken alkama kyakkyawan tushe ne na manganese kuma an cika shi da fiber. Wannan yana taimakawa wurin daidaita sukarin jini da matakan jini. Giram 168 na dukan alkama ya ƙunshi miligrams 5.7 na manganese. Cikakken alkama na dauke da sinadarin antioxidant da ake kira lutein, wanda ke da muhimmanci ga lafiyar ido.
Yadda Zaka Samu : Ku ci abincin burodi na alkama don karin kumallo tare da jam ko man gyada.
4. Quinoa
Quinoa shima tushen abinci ne na manganese mai yawan furotin a ciki shima. Quinoa bashi da kyauta kuma ana ɗaukarsa ɗayan mafi yawan abinci mai wadataccen abinci. Giram 170 na quinoa ya ƙunshi miligrams 3.5 na manganese. Hakanan yana dauke da amino acid guda tara wadanda suke dauke da sinadarin fiber shima.
Yadda Zaka Samu : Kuna iya yin fanke da quinoa ko kuma ku sami shi azaman kanwa.
5. Almond
Almonds suna cike da manganese, bitamin E da sauran bitamin da kuma ma'adanai. Gram 95 na almonda ya ƙunshi miligrams 2.2 na manganese. Samun almond yau da kullun zai taimaka a cikin aikin kwakwalwa da aikin jijiya. Hakan kuma zai rage barazanar cututtukan zuciya da cutar daji.
Yadda Zaka Samu : Ki sami garin alkama almond da safe da safe tare da karin kumallonki ko kuma ki sami shi a matsayin abun ciye-ciye na yamma.
6. Tafarnuwa
Tafarnuwa tushen arziki ne na manganese. Gram 136 na tafarnuwa ya ƙunshi miligrams 2.3 na manganese. Ya ƙunshi wani fili wanda ake kira allicin, wanda ke da tasiri mai tasirin gaske. Tafarnuwa tana da iko sosai don magance cuta da sanyi na yau da kullun kuma yana kula da matakan cholesterol. Amma, cinye tafarnuwa a cikin ƙananan yawa.
Yadda Zaka Samu : Garlicara tafarnuwa a cikin abincinku, don samun mafi yawan ma'adinai.
7. Cloves
Cloves wasu kayan yaji ne masu ban sha'awa a cikin manganese. 6 graves na cloves ya ƙunshi milligram 2 na manganese. Manganese yana taimakawa wajen rage kumburi. Ana amfani da kuliyoyi a cikin ayurvedic magani kuma saboda yana da anti-fungal, antibacterial da antiseptic properties.
Yadda Zaka Samu : Zaki iya tauna danyen albasa ko saka shi a girkinki.
8. Chickpeas
Chickpeas wani abinci ne wanda yake cike da manganese kuma shine kyakkyawan tushen furotin mai tushen shuka. Giram 164 na kaza ya ƙunshi miligrams 1.7 na manganese. Chickpeas na inganta narkewa saboda yawan sinadarin fiber yana daidaita matakan cholesterol.
henna yana da kyau ga gashi ko a'a
Yadda Zaka Samu : Zaki iya hada kaji a cikin miyanki ko ki sanya shi a cikin curry.
9. Shinkafar Kawa
Shin kun san cewa shinkafar ruwan kasa tana da manganese sosai? Giram 195 na shinkafar ruwan kasa ta ƙunshi miligrams 1.8 na manganese. Cin shinkafar ruwan kasa yau da kullun zai rage mummunar cholesterol sannan kuma zai rage haɗarin kamuwa da ciwon daji na hanji, kansar mama da kuma cutar sankarar mafitsara.
Yadda Zaka Samu : Ku ci shinkafa mai ruwan kasa a matsayin wani bangare na abincinku sannan ku sauya shi da farar shinkafa.
10. Abarba
Abarba ita ce tushen asalin manganese kuma. Giram 165 na abarba ya ƙunshi miligrams 1.5 na manganese. Wannan yana taimakawa wajen bunkasa garkuwar jiki da hana kamuwa da cutar kansa. Hakanan yana inganta yanayin yau da kullun a cikin hanji da kuma inganta tsarin narkewar abinci.
Yadda Zaka Samu : Addara abarba a cikin salad ɗinka ko saka shi a cikin 'ya'yan itace na salad.
11. Rasberi
Raspberries kuma kyakkyawan tushen manganese ne. Giram 123 na raspberries sun ƙunshi miligrams 0.8 na manganese. Wannan yana taimakawa wajen hana nau'ikan cutar kansa, da wasu cututtukan da suka shafi zuciya da kuma cututtukan hankali masu alaka da shekaru.
Yadda Zaka Samu Addara ruwan 'ya'yan itace a cikin salatin' ya'yanku ko ku sami shi a matsayin mai laushi mai laushi.
12. Ayaba
Ayaba ita ce kyakkyawar tushen magnesium da sauran ma'adanai suma. Gram 225 na ayaba ya ƙunshi miligrams 0.6 na manganese. Wannan yana taimakawa wajen hana cututtuka masu tsanani irin su bugun zuciya da bugun jini. Ayaba ma na taimakawa wajen inganta lafiyar koda.
Yadda Zaka Samu : Cin dukkan fruita fruitan itacen shine hanya mafi kyau amma kuma zaka iya saka shi a cikin santsi.
Raba wannan labarin!
Idan kuna son karanta wannan labarin, raba shi ga makusantan ku.
10 Amfanin Hankali ga Raspberries
