Zvokudya zvemajini manganese inoratidzika mumiriyo inowanikwa muzvikamu zvishoma mumuviri womunhu, kunyanya mumapfupa, chiropa, pancreas uye itsvo. Zvakakosha pakugadzirwa kwevane enzymes uye antioxidants dzinorwisa kusununguka kunokonzera kukuvadza kuitira kuti kudya zvakakwana manganese kunogona kudzivirira kudzivirira kwemasero. Manganese inofanirwawo kune utano hwakanaka hwehutano uye huropi hunoshanda.
The Health and Medicine Division ye National Academy of Sciences, Engineering, uye Medicine inogadzira kudya kunowanikwa (DRIs) kwevhitamini nemaminera. Izvozvi zvinokonzerwa nezvinodiwa zvekudya zvevamwe vanhu vane utano hwakanaka. Idzo dze DRIs dzema manganese dzinobva pazera uye zvepabonde. Vakadzi vane pamuviri kana kunwisa vanoda zvishoma.
Zvokudya zvemanganese zvinowanikwa zvikuru mumutsara, mbeu, maruva seminhenga uye nyemba dzakaoma, zviyo zvakakwana segorosi uye oats, uye pineapples. Chikafu chinowanikwa nguva dzose chinofanira kupa manganese akakwana kune munhu akaenzana.
Dietary Reference Intakes
Females
1 kusvika kumakore matatu: 1.2 milligrams pazuva
4 kusvika kumakore 8: 1.5 milligrams pazuva
Makore 9 kusvika ku18: 1.6 milligrams pazuva
19 + ye ars: 1.8 milligrams pazuva
Vakadzi vane mimba: 2.0 micrograms pazuva
Vakadzi vari kuyamwa: 2.6 micrograms pazuva
Varume
1 kusvika kumakore matatu: 1.2 milligrams pazuva
4 kusvika kumakore 8: 1.5 milligrams pazuva
Makore 9 kusvika ku13: 1.9 milligrams pazuva
14 kusvika kumakore 18: 2.2 milligrams pazuva
19+ makore: 2.3 milligrams pazuva
Kushayikwa kweManganese kunobatanidza nekushaya vana, matambudziko emapfupa, uye kukanganisa, asi kushayikwa kunoratidzika kunge kusinganzwisisiki - kazhinji hakusi kudiwa kwekuwedzera mamwe manganese. Pane humwe uchapupu hwokuti manganese zvinowedzera zvinogona kubatsira kune varwere vane arthritis, osteoporosis, kana chirwere cheshuga.
Vakadzi vane premenstrual syndrome vangave vakaora mwoyo ropa re magnesium.
Kunyange zvazvo kuwedzera kwemanganese hakuratiki seine tsvina, Health and Medicine Division ye National Academy of Sciences, Engineering, uye Medicine inoti iyo inokonzerwa kumusoro yakakwana (UL) ye manganese imamiriyoni 11 pazuva kwevakuru, uye anenge 9 milligiramu pazuva kune vechidiki vaduku. Iyo UL ndiyo yepamusoro yemari yezuva nezuva inofungidzirwa kuti yakachengeteka. Zvingaita kuti kutora mabhirigiramu anopfuura 11 pazuva kunogona kutungamirira kumatambudziko ekufungisisa.
Kana iwe uchifunga nezvekutora manganese kuwedzera, tapota taura nemutarisiri wako wehutano kutanga kana une hurwere hwehutano. Uye usatora zvinodarika kuyerwa kweiyo yakakurudzirwa pane chikwata chacho.
Sources:
Utano uye Medicine Division ye National Academy of Sciences, Engineering, uye Medicine. "Dheari Reference Reference Intakes Tables nekushanda." Yakasvika musi waApril 10, 2016. http://www.nationalacademy.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
University of Maryland Medical School. "Manganese." Yakasvika musi waApril 10, 2016. http://www.umm.edu/altmed/articles/manganese-000314.htm.