Manganese
Manganese yakakosha kune hutano hweanobatanidza tishu anosunga mapfupa, tendon, uye ligaments, uye inokonzera kugwamba kweropa. Inodzivirirawo maseru kubva pamhedzisiro yemahara radicals anokonzera kuchembera nguva isati yakwana, kenza, uye chirwere chemoyo. Sanganisira mbishi kana yakakangwa nzungu dzeSpanish mukudya kwako, uye muviri wako uchagamuchira manganese zuva nezuva. Onzi (28 g) yenzungu dzeSpanish mbishi kana dzakakangwa ine 0,7 mg yemanganese, inova 39% yezvinokurudzirwa kudyiwa zuva nezuva kwemanganese kuvakadzi uye 30% kuvarume*. mhangura Mhangura iminerari yakakosha kumuviri. Mhangura inobatanidzwa mukuumbwa kwemasero matsvuku eropa, masero matsvuku eropa anofambisa okisijeni kubva mumapapu mumuviri wese. Kuwana mhangura yakakwana kwakakosha kune immune system hutano, kushanda kwehuropi, uye kugona kwemuviri kutora iron. Nzungu dzeSpanish mbishi dzine mhangura yakawanda kudarika dzakakangwa. Saka, imwe yenzungu mbishi ine 255 mg (inova 28% yezvinokurudzirwa kudya zuva nezuva), uye yakagochwa - ine 187 mg chete. niacin Niacin, kana vhitamini B3, pamwe chete nemamwe mavhitaminzi eB ane basa remetabolism uye anobatsira kushandura chikafu kuita simba. Niacin inokanganisawo kugadzirwa kwemahomoni uye kugona kwemuviri kubata nekushushikana. Huwandu hwenzungu dzeSpanish mbishi dzine 4,5 mg yeniacin, inova 28% yezvinokurudzirwa zuva nezuva kudyiwa kwevhitamini iyi kuvarume uye 32% kuvakadzi. Uye kunongova ne4,2 mg ye niacin paunzi imwe chete yenzungu dzakakangwa. Alimentary faibha Kukwana kwefiber kudya kunoderedza njodzi yechirwere chemoyo, diverticulosis uye Type 2 chirwere cheshuga. Zvokudya zvakapfuma-fiber zvinokubatsira kuti udzike uremu, kwete nekuda kwemakoriori azviri, asi nekuda kwekunzwa kuguta kwazvinopa. Nzungu dzeSpanish dziri mbishi uye dzakakangwa dzine 2,7 magiramu efiber paaundi, inova 11% uye 7% yezvinokurudzirwa zuva nezuva kudyiwa kwevakadzi nevarume, zvichiteerana. Cherechedza. Kubvumidzwa kwezuva nezuva kwevhitamini nemamineral kunopihwa neAmerican Institute of Medicine. Kunobva: healthliving.azcentral.com Dudziro: Lakshmi