ʻO Manganese
He mea nui ka manganese no ke olakino o nā ʻiʻo pili e hoʻopaʻa ai i nā iwi, nā aʻa, a me nā ligaments, a ʻo ia ke kuleana no ke koko koko. Mālama pū ia i nā cell mai nā hopena o nā radical manuahi e hoʻoulu ai i ka wā ʻelemakule, ka maʻi kanesa, a me ka maʻi cardiovascular. E hoʻokomo i nā pīni Spanish maka a i ʻoki ʻia paha i kāu ʻai, a e loaʻa i kou kino ka manganese i kēlā me kēia lā. Loaʻa i kahi auneke (28 g) o nā pīni Spanish maka a i ʻoki ʻia paha he 0,7 mg o ka manganese, ʻo ia ka 39% o ka ʻai i kēlā me kēia lā o ka manganese no nā wahine a me 30% no nā kāne *. keleawe He mineral koʻikoʻi ke keleawe no ke kino. Hoʻokomo ʻia ke keleawe i ka synthesis o nā ʻulaʻula ʻulaʻula, nā ʻulaʻula ʻulaʻula e hoʻoneʻe i ka oxygen mai nā māmā a puni ke kino. He mea koʻikoʻi ka loaʻa ʻana o ke keleawe i ke olakino ʻōnaehana pale, ka hana o ka lolo, a me ka hiki o ke kino ke komo i ka hao. ʻOi aku ka nui o ke keleawe ma mua o nā pīni Spanish ma mua o nā pīni ʻōpala. No laila, he 255 mg ka auneke o ka pīni maka (ʻo ia ka 28% o ka ʻai ʻia i kēlā me kēia lā), a ʻāpala ʻia - me 187 mg wale nō. niacin ʻO ka Niacin, a i ʻole ka huaora B3, i hui pū ʻia me nā huaora B ʻē aʻe ke kuleana no ka metabolism a kōkua i ka hoʻololi ʻana i ka meaʻai i ka ikehu. Hoʻopilikia pū ʻo Niacin i ka hana ʻana o nā hormones a me ka hiki i ke kino ke hoʻokō i ke kaumaha. ʻO kahi auneke o ka pīni Spanish maka he 4,5 mg o ka niacin, ʻo ia ka 28% o ka ʻai ʻana i kēlā me kēia lā o kēia vitamina no nā kāne a me 32% no nā wahine. A he 4,2 mg wale nō o ka niacin i hoʻokahi auneke o nā pīni i kālua ʻia. Puluniu alimentary ʻO ka lawa ʻana o ka fiber e hōʻemi i ka pilikia o ka maʻi cardiovascular, diverticulosis a me ka maʻi diabetes type 2. ʻO nā meaʻai momona i ka fiber ke kōkua iā ʻoe e lilo i ke kaumaha, ʻaʻole no ka nui o nā calorie i loko o lākou, akā no ka manaʻo o ka piha ʻana. Loaʻa i nā pīni Spanish maka a me ka ʻai ʻia he 2,7 grams o ka fiber i kēlā me kēia auneke, ʻo ia ka 11% a me 7% o ka ʻai i kēlā me kēia lā no nā wahine a me nā kāne. Nānā. Hāʻawi ʻia ka haʻawina i kēlā me kēia lā no nā huaora a me nā minela e ka American Institute of Medicine. Source: healthyliving.azcentral.com Unuhi: Lakshmi