I-Manganese
I-Manganese ibalulekile empilweni yezicubu ezixhumeneyo ezibopha amathambo, imisipha, nemigqa, futhi inesibopho sokujiya kwegazi. Iphinde ivikele amangqamuzana emiphumeleni yama-radicals mahhala abangela ukuguga ngaphambi kwesikhathi, umdlavuza, nesifo senhliziyo nemithambo yegazi. Faka phakathi amakinati aluhlaza noma agazingiwe e-Spanish ekudleni kwakho, futhi umzimba wakho uzothola imanganese nsuku zonke. I-ounce (28 g) yamantongomane ase-Spanish aluhlaza noma agazingiwe aqukethe u-0,7 mg we-manganese, okungu-39% wokudla okunconyiwe kwansuku zonke kwe-manganese kwabesifazane kanye no-30% kwabesilisa*. Copper I-Copper iyimaminerali ebaluleke kakhulu emzimbeni. Ithusi lihilelekile ekuhlanganiseni amangqamuzana abomvu egazi, amangqamuzana egazi abomvu ahambisa umoya-mpilo emaphashini kuwo wonke umzimba. Ukuthola ithusi elanele kubalulekile empilweni yamasosha omzimba, ekusebenzeni kobuchopho, nekhono lomzimba lokumunca okusansimbi. Amantongomane aseSpain aluhlaza anethusi eliningi kunalawo athosiwe. Ngakho, iounce yamantongomane aluhlaza iqukethe u-255 mg (okungu-28% wokudla okunconyiwe kwansuku zonke), futhi athosiwe - ngo-187 mg kuphela. niacin I-Niacin, noma i-vitamin B3, ihlanganiswe namanye amavithamini B inomthwalo wemfanelo we-metabolism futhi isiza ukuguqula ukudla kube amandla. I-Niacin iphinde ithinte ukukhiqizwa kwamahomoni kanye nekhono lomzimba lokubhekana nokucindezeleka. I-ounce yamantongomane ase-Spanish aluhlaza aqukethe u-4,5 mg we-niacin, okungamaphesenti angama-28 omthamo onconywayo wansuku zonke wale vithamini kwabesilisa kanye no-32% kwabesifazane. Futhi kukhona kuphela u-4,2 mg we-niacin ngeounce yamakinati agazingiwe. I-fiber ejwayelekile Ukudla i-fiber eyanele kunciphisa ubungozi besifo senhliziyo, i-diverticulosis kanye nesifo sikashukela sohlobo 2. Ukudla okunothe nge-fiber kukusiza ukuthi ulahlekelwe isisindo, hhayi ngenxa yama-kilojoule aqukethwe, kodwa ngenxa yokuzwa ukugcwala okukunikezayo. Kokubili amantongomane e-Spanish aluhlaza nagazingiwe aqukethe amagremu angu-2,7 wefayibha iwunsi ngayinye, okungu-11% no-7% wokudla okunconyiwe kwansuku zonke kwabesifazane nabesilisa, ngokulandelana. Qaphela. Isibonelelo sansuku zonke esinconyiwe samavithamini namaminerali sinikezwa yi-American Institute of Medicine. Umthombo: healthliving.azcentral.com Ukuhumusha: Lakshmi