Manganese ea lijo ke mokhoa o fokolang o fumanoang ka lichelete tse nyenyane 'meleng oa motho, haholo masapong, sebeteng, kanyong le liphio. Ho hlokahala hore ho hlahisoe li-enzyme tse 'maloa le li-antioxidants tse loantšang tšenyo e feteletseng e le hore manganese a fumane lijo tse lekaneng ho ka thusa ho thibela tšenyo ea cellular. Manganese e boetse e hlokahala bakeng sa tsamaiso ea methapo e phetseng hantle 'me boko bo sebetsa.
Lefapha la Bophelo le Meriana la National Academy of Sciences, Engineering, le Medicine le etsa hore li-vitamine le liminerale li sebelisoe lijong. Li-DRI li itšetlehile ka litlhoko tsa phepo ea motho ea tloaelehileng ea phetseng hantle. Li-DRI tsa manganese li thehiloe ho lilemo le ho kopanela liphate. Basali ba nang le moimana kapa ba anyesang ba hloka ho se hokae feela.
Li-manganese tsa lijo li fumanoa haholo linate, lipeo, limela tse kang lentile le linaoa tse omeletseng, lijo tse feletseng joaloka koro le li-oats, le liphaenapole. Lijo tse tloaelehileng li lokela ho fana ka manganese e lekaneng ho motho ea tloaelehileng.
Dietary Reference Intakes
Tsehali
Lilemo tse 1 ho isa ho tse tharo: 1.2 milligrams ka letsatsi
Lilemo tse 4 ho isa ho tse 8: 1.5 milligrams ka letsatsi
Lilemo tse 9 ho isa ho tse 18: limilione tse 1.6 ka letsatsi
19 + ye ars: li 1.8 milligrams ka letsatsi
Basali ba nang le moimana: 2.0 micrograms ka letsatsi
Basali ba anyesang: 2.6 micrograms ka letsatsi
Batona
Lilemo tse 1 ho isa ho tse tharo: 1.2 milligrams ka letsatsi
Lilemo tse 4 ho isa ho tse 8: 1.5 milligrams ka letsatsi
Lilemo tsa 9 ho isa ho tse 13: 1.9 milligrams ka letsatsi
Lilemo tse 14 ho isa ho tse 18: 2.2 milligrams ka letsatsi
19+ lilemo: 2.3 milligrams ka letsatsi
Ho haelloa ke manganese ho amahanngoa le ho se be le ts'oaetso, mathata a bone, le ho oela, empa ho haella ho bonahala eka ke ntho e sa tloaelehang haholo-hangata ha ho hlokahale hore manganese e tlatse. Ho na le bopaki bo bong ba hore li-supplement tsa manganese li ka ba molemo ho bakuli ba nang le ramatiki, lefu la ho fokola ha masapo kapa lefu la tsoekere.
Basali ba nang le lefu la pele ho 'mele ba ka' na ba e-ba le khatello ea mali ea magnesium.
Le hoja li-manganese li tlatsetsa li sa bonahale li le chefo, Lefapha la Bophelo le Bongaka la National Academy of Sciences, Engineering le Medicine le re limeli tse ka holimo tse lumellehang (UL) tsa manganese ke limiligrama tse 11 ka letsatsi bakeng sa batho ba baholo, le limiligrama tse 9 ka letsatsi bakeng sa bacha ba bacha. The UL ke chelete e phahameng ka ho fetisisa ea letsatsi le letsatsi eo ho nahanoang hore e sireletsehile. Ho ka etsahala hore ho nka limiligrama tse fetang 11 ka letsatsi ho ka lebisa mathata a ho nahanisisa.
Haeba u nahana ho nka li-supplement tsa manganese, ka kopo bua le mofani oa hao oa tlhokomelo ea bophelo pele u na le mathata a bophelo bo botle. Hape u se ke ua nka ho feta tekanyo e khothalletsoang ho hlahisa lihlahisoa.
Lisebelisoa:
Bophelo bo botle le Meriana ea Bongaka ea Likolo tsa Sechaba tsa Sciences, Boenjiniere le Meriana. "Dietary Reference Intakes Tables le Tlhahlobo." E fihlile ka la 10 April, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Sekolo sa Bongaka sa Maryland. "Manganese." E fihlile ka la 10 April, 2016. http://www.umm.edu/altmed/articles/manganese-000314.htm.