Dietary manganese yog ib qho ntxhia hauv pob zeb pom hauv cov pob nyiaj me me hauv tib neeg lub cev, feem ntau hauv cov pob txha, nplooj siab, txiav thiab kab mob. Nws yog qhov tsim nyog rau ntau qhov kev tsim tawm thiab cov antioxidants uas tiv thaiv dawb radical puas tsuaj kom tau cov zaub mov txaus noj manganese yuav pab tiv thaiv cellular puas tsuaj. Manganese kuj tsim nyog rau kev noj qab haus huv thiab lub hlwb muaj nuj nqi.
Kev Noj Qab Haus Huv thiab Kho Mob ntawm National Academies of Sciences, Engineering, thiab Medicine tau txiav txim siab txog kev noj haus kev noj haus (DRIs) rau cov vitamins thiab minerals. Cov DRIs yog raws li cov kev xav tau ntawm tus neeg noj qab nyob zoo. Tus DRIs rau manganese yog raws hnub nyoog thiab poj niam txiv neej. Cov poj niam cev xeeb tub los yog pub niam mis yuav tsum tau me ntsis ntxiv.
Manganese muaj nyob rau hauv cov noob txiv ntoo, noob, cov noob qoob loo zoo li lentils thiab cov taum qhuav, cov nplej tag nrho xws li nplej thiab oats, thiab pineapples. Ib qho kev noj haus tsis tu ncua yuav tsum tau muab cov manganese txaus rau tus neeg nruab nrab.
Kev Noj Haus Txuas Siv
Poj niam
1 txog 3 xyoos: 1.2 milligrams ib hnub twg
4 txog 8 xyoos: 1,5 milligrams ib hnub twg
9 mus txog 18 xyoo: 1.6 milligrams ib hnub twg
19 + nt awv tawm : 1.8 milligrams ib hnub twg
Cov poj niam xeeb tub: 2.0 micrograms tauj ib hnub
Cov poj niam uas pub niam mis: 2.6 micrograms tauj ib hnub
Cov txiv neej
1 txog 3 xyoos: 1.2 milligrams ib hnub twg
4 txog 8 xyoos: 1,5 milligrams ib hnub twg
9 mus rau 13 xyoos: 1.9 milligrams ib hnub twg
14 txog 18 xyoo: 2.2 milligrams ib hnub twg
19+ xyoo: 2.3 milligrams ib hnub twg
Manganese deficiency yog txuam nrog kev mob ntxiv, mob txhaws pob txha, thiab qaug dab peg, tab sis tsis muaj peev xwm tshwm sim tsis tshua muaj heev - muaj feem ntau tsis xav tau kev pab txhawb ntxiv. Muaj qee cov pov thawj tias cov tshuaj manganese yuav zoo rau cov neeg mob uas muaj mob caj dab, osteoporosis, lossis ntshav qab zib.
Cov poj niam uas muaj tus mob premenstrual syndrome no kuj muaj kev nyuaj siab txog magnesium ntshav siab.
Txawm hais tias cov tshuaj manganese tsis tuaj yeem tshwm sim tuaj, yuav tsum muaj kev noj qab haus huv thiab tshuaj hauv National Academies of Sciences, Engineering, thiab Medicine hais tias qhov kev txwv tsis pub siab tshaj (UL) rau manganese yog 11 milligrams ib hnub rau cov laus, thiab txog 9 milligrams ib hnub twg rau cov hluas hluas. UL yog qhov siab tshaj txhua hnub uas tau xav tias yuav tsum muaj kev nyab xeeb. Nws tau hais tias noj ntau tshaj 11 milligrams ib hnub twg yuav ua rau muaj teeb meem kev paub.
Yog tias koj tab tom xav txog kev noj tshuaj manganese, thov nrog koj tus kws kho mob tham ua ntej yog tias koj muaj teebmeem kev noj qab haus huv. Thiab tsis txhob noj ntau tshaj qhov muab tshuaj pom zoo rau ntawm daim ntawv lo.
Qhov chaw:
Kev Noj Qab Haus Huv thiab Kho Mob Cov Tsev Kawm Ntawv ntawm National Academies of Sciences, Engineering, thiab Medicine. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." Tau txais lub Plaub Hlis 10, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
University of Maryland tsev kawm ntawv kho mob. "Manganese." Tau Lub Plaub Hlis 10, 2016. http://www.umm.edu/altmed/articles/manganese-000314.htm.