manganese
Manganese dị mkpa maka ahụ ike nke anụ ahụ njikọ nke na-ejikọta ọkpụkpụ, akwara, na ligaments, ọ bụkwa maka mkpụkọ ọbara. Ọ na-echebekwa mkpụrụ ndụ pụọ na mmetụta nke radicals na-akpata ịka nká, ọrịa cancer, na ọrịa obi. Tinye obere ahụekere Spanish nke a ṅara n'ọkụ na nri gị, ahụ gị ga-anata manganese kwa ụbọchị. Otu ounce (28 g) nke obere ahụekere Spanish ma ọ bụ a ṅara n'ọkụ nwere 0,7 mg nke manganese, nke bụ 39% nke oriri manganese akwadoro kwa ụbọchị maka ụmụ nwanyị yana 30% maka ụmụ nwoke. ọla kọpa Ọla kọpa bụ mineral dị ezigbo mkpa maka ahụ. Ọla kọpa na-etinye aka na njikọ nke mkpụrụ ndụ ọbara uhie, mkpụrụ ndụ ọbara uhie na-ebuga oxygen site na ngụgụ n'ime ahụ dum. Inweta ọla kọpa zuru oke dị oke mkpa maka ahụ ike sistemu ahụ ji alụso ọrịa ọgụ, ọrụ ụbụrụ, na ike ahụ nwere ike ịmịkọrọ ígwè. Ahụekere Spanish nke raw nwere ọla kọpa karịa nke a ṅara n'ọkụ. Ya mere, otu ounce nke obere ahụekere nwere 255 mg (nke bụ 28% nke oriri a na-atụ aro kwa ụbọchị), na a ṅara n'ọkụ - na naanị 187 mg. niacin Niacin, ma ọ bụ vitamin B3, yana vitamin B ndị ọzọ na-ahụ maka metabolism ma na-enyere aka ịtụgharị nri ka ọ bụrụ ume. Niacin na-emetụtakwa mmepụta nke homonụ na ike nke ahụ na-anagide nrụgide. Otu ounce nke obere ahụekere Spanish nwere 4,5 mg nke niacin, nke bụ 28% nke vitamin a tụrụ aro kwa ụbọchị maka ụmụ nwoke yana 32% maka ụmụ nwanyị. Na enwere naanị 4,2 mg nke niacin kwa ounce nke ahụekere a ṅara n'ọkụ. Alimentary eriri Nri fiber zuru oke na-ebelata ohere nke ọrịa obi, diverticulosis na ụdị ọrịa shuga 2. Nri nwere eriri na-enyere gị aka ịkwụsị ibu, ọ bụghị n'ihi calorie ha nwere, kama n'ihi mmetụta nke afọ ojuju ha na-enye. Ma ahụekere Spanish nke a kpọrọ nkụ na nke a ṅara n'ọkụ nwere gram 2,7 nke eriri kwa ounce, nke bụ 11% na 7% nke oriri a na-atụ aro kwa ụbọchị maka ụmụ nwanyị na ụmụ nwoke, n'otu n'otu. Rịba ama. Ụlọ ọrụ American Institute of Medicine na-enye nkwado a na-atụ aro kwa ụbọchị maka vitamin na mineral. Isi mmalite: healthliving.azcentral.com Ntụgharị: Lakshmi