{"id":2205,"date":"2018-04-12T16:00:31","date_gmt":"2018-04-12T13:00:31","guid":{"rendered":"https:\/\/coskumutlu.com\/?p=2205"},"modified":"2018-04-12T16:00:31","modified_gmt":"2018-04-12T13:00:31","slug":"manganez-hakkinda-bilinmesi-gerekenler","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/manganez-hakkinda-bilinmesi-gerekenler\/","title":{"rendered":"Manganez Hakk\u0131nda Bilinmesi Gerekenler"},"content":{"rendered":"<p>Manganez, insan sa\u011fl\u0131\u011f\u0131 i\u00e7in; kolesterol \u00fcretimi, karbonhidrat ve protein metabolizmas\u0131 gibi \u00f6nemli g\u00f6revleri bulunmaktad\u0131r. Ayr\u0131ca kemik dokusunun olu\u015fmas\u0131nda ve hormon dengesinin sa\u011flanmas\u0131nda rol oynamaktad\u0131r. Ba\u015fta gelen manganez faydalar\u0131 bu \u015fekilde s\u0131ralanabilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"MANGANEZ_NEDIR\"><\/span>MANGANEZ NED\u0130R?<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a2d55657197b\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a2d55657197b\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/manganez-hakkinda-bilinmesi-gerekenler\/#MANGANEZ_NEDIR\" >MANGANEZ NED\u0130R?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/manganez-hakkinda-bilinmesi-gerekenler\/#Manganez_Eksikligi_ve_Fazla_Miktarda_Alimi\" >Manganez Eksikli\u011fi ve Fazla Miktarda Al\u0131m\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/manganez-hakkinda-bilinmesi-gerekenler\/#Gunluk_Onerilen_Alim\" >G\u00fcnl\u00fck \u00d6nerilen Al\u0131m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/manganez-hakkinda-bilinmesi-gerekenler\/#Manganez_Hangi_Yiyeceklerde_Bulunur\" >Manganez Hangi Yiyeceklerde Bulunur?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>Mn,\u00a0<a href=\"https:\/\/coskumutlu.com\/demir-hakkinda-bilinmesi-gereken-her-sey\/\" target=\"_blank\" rel=\"noopener noreferrer\">demir<\/a> ve di\u011fer ba\u015fka minerallere ba\u011flanan bir eser mineraldir.<\/p>\n<p>Bu mineral bir\u00e7ok besinde bulunmaktad\u0131r. Birlikte \u00e7al\u0131\u015ft\u0131klar\u0131ndan genellikle manganezin oldu\u011fu besinlerde demir minerali de bulunmaktad\u0131r.<\/p>\n<p>Ayr\u0131ca kalsiyum ve fosfor dengesinin korunmas\u0131 i\u00e7in de \u00f6nemlidir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Manganez_Eksikligi_ve_Fazla_Miktarda_Alimi\"><\/span><strong>Manganez Eksikli\u011fi ve Fazla Miktarda Al\u0131m\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Geli\u015fmi\u015f \u00fclkelerde manganez eksikli\u011fi \u00e7ok nadir g\u00f6r\u00fclse de, k\u0131tl\u0131k \u00e7eken \u00fclkelerde bu mineralin eksikli\u011fi kemik dokusundan kay\u0131plara, kas ve eklem a\u011fr\u0131lar\u0131na neden olabilir.<\/p>\n<p>Bu mineralin eksikli\u011fi genellikle manganezden fakir diyetlerden ve kronik sindirim sistemi hastal\u0131klar\u0131 hastal\u0131klardan dolay\u0131 g\u00f6r\u00fclmektedir.<\/p>\n<p>V\u00fccut manganez seviyelerini \u00e7ok iyi kontrol etti\u011finden, bu mineralin eksikli\u011fine pek s\u0131k rastlanmamaktad\u0131r.<\/p>\n<p>Eksikli\u011finde g\u00f6r\u00fclen belirtiler \u015fu \u015fekildedir:<\/p>\n<ul>\n<li>Osteoporoz<\/li>\n<li>Anemi<\/li>\n<li>Kronik Yorgunluk<\/li>\n<li>Zay\u0131f Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi<\/li>\n<li>A\u011f\u0131r PMS<\/li>\n<li>Hormonal Dengesizlikler<\/li>\n<li>Bozulmu\u015f Glikoz Hassasiyeti<\/li>\n<li>Sindirim ve \u0130\u015ftah Mekanizmas\u0131nda Bozukluklar<\/li>\n<li>Bozulmu\u015f \u00dcreme Faaliyetleri<\/li>\n<\/ul>\n<p>Y\u00fcksek dozda \u00a0al\u0131m\u0131 ise \u00f6zellikle beynin geli\u015fti\u011fi b\u00fcy\u00fcme d\u00f6nemlerinde tehlike arz etmektedir. D\u00fc\u015f\u00fck ihtimalle olsa da \u00e7ok fazla al\u0131m bili\u015fsel sorunlar\u0131n g\u00f6r\u00fclmesine neden olabilir. Ayn\u0131 zamanda manganez cinsel g\u00fc\u00e7 artt\u0131r\u0131m\u0131 i\u00e7in de de\u011ferlendirilen bir mineraldir.<\/p>\n<p>Diyetle al\u0131nan manganezin sadece k\u00fc\u00e7\u00fck bir k\u0131sm\u0131 emilmektedir. Geriye kalan k\u0131sm\u0131 safra ile birlikte ba\u011f\u0131rsaklardan h\u0131zl\u0131ca at\u0131lmaktad\u0131r. Bu y\u00fczden karaci\u011fer ve sindirim sistemi hastal\u0131klar\u0131nda manganez zehirlenmesiyle kar\u015f\u0131 kar\u015f\u0131ya kal\u0131nabilmektedir. Ayn\u0131 \u015fekilde karaci\u011ferin hasar g\u00f6rmesi durumunda eksiklik ile kar\u015f\u0131 kar\u015f\u0131ya kal\u0131nabilmektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gunluk_Onerilen_Alim\"><\/span><strong>G\u00fcnl\u00fck \u00d6nerilen Al\u0131m<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Takviyeler yerine diyet ile al\u0131m\u0131 olduk\u00e7a \u00f6nemlidir. Bu dengenin sa\u011flanmas\u0131 i\u00e7in <a href=\"https:\/\/www.usda.gov\" target=\"_blank\" rel=\"noopener noreferrer\">USDA<\/a> taraf\u0131ndan belirlenen yeterli olan miktarlar a\u015fa\u011f\u0131da belirtildi\u011fi gibidir:<\/p>\n<p><strong>\u00c7ocuk:<\/strong><\/p>\n<ul>\n<li>0-6 ay: 3 mcg<\/li>\n<li>7-12 ay: 600 mcg<\/li>\n<li>1-3 ya\u015f: 1.2 mg<\/li>\n<li>4-8 ya\u015f: 1.5 mg<\/li>\n<li>(Erkek) 9-13 ya\u015f: 1.9 mg<\/li>\n<li>(Erkek) 14-18 ya\u015f: 2.2 mg<\/li>\n<li>(K\u0131z) 9-18 ya\u015f: 1.6 mg<\/li>\n<\/ul>\n<p><strong>Yeti\u015fkin:<\/strong><\/p>\n<ul>\n<li>(Erkek) 19 + ya\u015f: 2.3 mg<\/li>\n<li>(Kad\u0131n) 19+ ya\u015f: 1.8 mg<\/li>\n<li>Hamilelik D\u00f6nemi (14-50 ya\u015f): 2 mg<\/li>\n<li>Emzirme D\u00f6nemi: 2.6 mg<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Manganez_Hangi_Yiyeceklerde_Bulunur\"><\/span><strong>Manganez Hangi Yiyeceklerde Bulunur?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Teff:\u00a0<\/strong>1 su barda\u011f\u0131, pi\u015fmi\u015f: 7.2 mg<\/li>\n<li><strong>Arpa:\u00a0<\/strong>1 su barda\u011f\u0131, pi\u015fmi\u015f: 4.3 mg<\/li>\n<li><strong>Esmer Pirin\u00e7:\u00a0<\/strong>1 su barda\u011f\u0131, pi\u015fmi\u015f 2.1 mg<\/li>\n<li><strong>Amarant:\u00a0<\/strong>1 su barda\u011f\u0131 pi\u015fmi\u015f: 2.1 mg (<\/li>\n<li><strong>F\u0131nd\u0131k:\u00a0<\/strong>30 g: 1.5 mg<\/li>\n<li><strong>Nohut:<\/strong> 1 Su Barda\u011f\u0131, Pi\u015fmi\u015f: 1.2 mg<\/li>\n<li><strong>Yulaf:<\/strong> 1\/3 Su Barda\u011f\u0131 : 0.98 mg<\/li>\n<li><strong>Karabu\u011fday:<\/strong>\u00a01 Su Barda\u011f\u0131, Pi\u015fmi\u015f: 0.6 mg<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Manganez, insan sa\u011fl\u0131\u011f\u0131 i\u00e7in; kolesterol \u00fcretimi, karbonhidrat ve protein metabolizmas\u0131 gibi \u00f6nemli g\u00f6revleri bulunmaktad\u0131r. Ayr\u0131ca kemik dokusunun olu\u015fmas\u0131nda ve hormon dengesinin sa\u011flanmas\u0131nda rol oynamaktad\u0131r. Ba\u015fta gelen manganez faydalar\u0131 bu \u015fekilde s\u0131ralanabilir. MANGANEZ NED\u0130R? Mn,\u00a0demir ve di\u011fer ba\u015fka minerallere ba\u011flanan bir eser mineraldir. Bu mineral bir\u00e7ok besinde bulunmaktad\u0131r. Birlikte \u00e7al\u0131\u015ft\u0131klar\u0131ndan genellikle manganezin oldu\u011fu besinlerde demir minerali&#8230;<\/p>\n","protected":false},"author":2,"featured_media":2582,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Manganez Hakk\u0131nda Bilinmesi Gerekenler - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"Manganez insan v\u00fccudu i\u00e7in \u00f6nemli olan farkl\u0131 minerallere ba\u011flanarak dola\u015fan bir mineraldir. Karbonhidrat ve protein metabolizmas\u0131nda g\u00f6rev almaktad\u0131r. Manganez eksikli\u011finde yorgunluk ve anemi gibi belirtiler g\u00f6r\u00fclebilmektedir. 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