I-manganese yezinto ezidliwa yi-mineral trace etholakala emanzini amancane emzimbeni womuntu, ikakhulu emathambo, isibindi, ama-pancre nezinso. Kubalulekile ukukhiqizwa kwama-enzyme amaningana nama-antioxidants alwela ukulimala okukhulu kakhulu ukuze uthole ama-manganese okwanele angasiza ekuvimbeleni ukulimala kwamangqamuzana. I-Manganese nayo iyadingeka ohlelweni lwezinzwa ezinempilo kanye nokusebenza kobuchopho.
I-Health and Medicine Division ye-National Academy of Sciences, Engineering, kanye neMithi yezokwelapha inquma ukuthi i-DRIs ingenayo ama-vitamins namaminerali. I-DRIs isekelwe kuzidingo zokudla okunomsoco womuntu onempilo ejwayelekile. I-DRIs yama-manganese isekelwe eminyakeni yobudala nobulili. Abesifazane abakhulelwe noma abancancisayo badinga kancane kancane.
I-manganese yezidakamizwa itholakala ngokuyinhloko ngamantongomane, imbewu, izitshalo ezinjengezinhlayiya nobhontshisi owomileyo, okusanhlamvu okuphelele njengokukolweni nama-oats, nama-apinaphule. Ukudla okuvamile kumele kunikeze ama-manganese anele kumuntu ovamile.
Izindleko zokudluliswa kwezidakamizwa
Abesifazane
Iminyaka eyi-1 kuya kwemi-3: 1.2 milligrams ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili: 1.5 milligrams ngosuku
Iminyaka engu-9 kuya kwengu-18: 1.6 milligrams ngosuku
19 + ye- ars: 1.8 milligrams ngosuku
Abesifazane abakhulelwe: 2.0 micrograms ngosuku
Abesifazane abancancisayo: 2.6 micrograms ngosuku
Abesilisa
Iminyaka eyi-1 kuya kwemi-3: 1.2 milligrams ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili: 1.5 milligrams ngosuku
Iminyaka engu-9 kuya kwengu-13: 1.9 milligrams ngosuku
Iminyaka engu-14 kuya kwengu-18: 2.2 milligrams ngosuku
Iminyaka engu-19+: 2.3 milligrams ngosuku
Ukuntuleka kwe-Manganese kuhlotshaniswa nokungazalwa, izinkinga zamathambo, nokuhlukunyezwa, kodwa ukuntuleka kwezinto kubonakala kungavamile kakhulu - ngokuvamile akudingi isidingo sokwengeza ama-manganese. Kunobunye ubufakazi bokuthi izithako ze-manganese zingase zizuze iziguli ezine-arthritis, i-osteoporosis, noma isifo sikashukela.
Abesifazane abane-premenstrual syndrome bangase babe nengcindezi yegazi le-magnesium.
Nakuba izakhi ze-manganese zingabonakali zibe yingozi, i-Health and Medicine Division ye-National Academy of Sciences, Engineering, kanye ne-Medicine ithi umkhawulo ongaphezulu onokwethenjelwa (UL) we-manganese ungama-milligram angu-11 ngosuku ngabantu abadala, futhi ama-milligram angu-9 ngosuku kwentsha encane. I-UL iyinani eliphakeme kakhulu lansuku zonke elicatshangwa ukuthi liphephile. Kungenzeka ukuthi ukuthatha ama-milligram angaphezu kuka-11 ngosuku kungabangela izinkinga zokucabangela.
Uma ucabanga ngokuthatha izithako ze-manganese, sicela ukhulume nomhlinzeki wezempilo wakho kuqala uma unenkinga yezempilo. Futhi ungathathi okungaphezu kwesilinganiso esinconywe kulebula lomkhiqizo.
Imithombo:
Division Health and Medicine Division of National Academy of Sciences, Engineering, kanye neMithi. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." Kufinyelelwe ngo-Ephreli 10, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Isikole sezokwelapha sase-University of Maryland. "I-Manganese." Kufinyelelwe ngo-Ephreli 10, 2016. http://www.umm.edu/altmed/articles/manganese-000314.htm.