{"id":20553,"date":"2021-10-12T10:00:00","date_gmt":"2021-10-12T08:00:00","guid":{"rendered":"https:\/\/www.ecoceutics.com\/?p=20553"},"modified":"2024-02-01T12:48:33","modified_gmt":"2024-02-01T11:48:33","slug":"manganes","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/manganes\/","title":{"rendered":"Qu\u00e8 \u00e9s el mangan\u00e8s?"},"content":{"rendered":"<p>El <strong>mangan\u00e8s \u00e9s un micronutrient<\/strong>, \u00e9s a dir, un mineral que necessitem en relativament poca quantitat, per\u00f2 que <em>ha d&#8217;estar<\/em>\u00a0en la nostra dieta. Aquest mineral, considerat com un metall, \u00e9s vital per a diversos processos biol\u00f2gics, inclosa la funci\u00f3 del super\u00f2xid dismutasa, un enzim antioxidant. Per tant, est\u00e0 involucrat amb la capacitat antioxidant del nostre organisme, amb el bon funcionament del nostre metabolisme energ\u00e8tic i amb la cicatritzaci\u00f3 de ferides, entre altres funcions.<\/p>\n<p>Malgrat la seva import\u00e0ncia, quantitats altes de mangan\u00e8s a la sang poden tenir efectes adversos. L&#8217;exposici\u00f3 al mangan\u00e8s en entorns laborals o a trav\u00e9s d&#8217;aigua que cont\u00e9 altes concentracions d&#8217;aquest element ha generat preocupaci\u00f3 i estudis per part del govern i l&#8217;Institut Nacional.<\/p>\n<p>Per\u00f2 d&#8217;on surt el mangan\u00e8s en la nostra dieta? Per a qu\u00e8 serveix exactament? Qu\u00e8 passa si ens falta mangan\u00e8s? Tot aix\u00f2 i molt m\u00e9s ho responem en aquest article.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido de la p\u00e1gina<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" 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: #333333;color:#333333\" 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><\/span><\/a><\/span><\/div>\n<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.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/manganes\/#que-es-el-manganes\" >Qu\u00e8 \u00e9s el mangan\u00e8s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/manganes\/#quines-funcions-compleix-el-manganes-al-nostre-cos\" >Quines funcions compleix el mangan\u00e8s al nostre cos?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/manganes\/#beneficis-del-manganes\" >Beneficis del Mangan\u00e8s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/manganes\/#quant-necessitem-per-dia\" >Quant necessitem per dia?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/manganes\/#en-quins-aliments-trobem-manganes\" >En quins aliments trobem mangan\u00e8s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/manganes\/#cal-afegir-complements-de-manganes-a-la-dieta\" >Cal afegir complements de mangan\u00e8s a la dieta?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"que-es-el-manganes\"><\/span>Qu\u00e8 \u00e9s el mangan\u00e8s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>El mangan\u00e8s \u00e9s un metall, un element essencial que es troba en diverses formes de vida. Aquest mineral \u00e9s vital per a diversos processos biol\u00f2gics i es troba en petites quantitats al cos, principalment en ossos, fetge, p\u00e0ncrees i ronyons. La seva pres\u00e8ncia essencial s&#8217;est\u00e9n al metabolisme de carbohidrats, prote\u00efnes i colesterol.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"quines-funcions-compleix-el-manganes-al-nostre-cos\"><\/span>Quines funcions compleix el mangan\u00e8s al nostre cos?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>El mangan\u00e8s \u00e9s un element que no actua sol, sin\u00f3 que es combina amb prote\u00efnes per formar <em>enzims<\/em>. Aquests enzims s\u00f3n els que duen a terme moltes reaccions diferents en el nostre organisme. Aix\u00ed, el mangan\u00e8s est\u00e0 involucrat en moltes funcions importants:<\/p>\n<ul>\n<li><strong><em>Antioxidant<\/em><\/strong><strong>.<\/strong> Forma part d&#8217;un enzim anomenat<em> super\u00f2xid dismutasa<\/em>, molt abundant en les mitoc\u00f2ndries (els organels cel\u00b7lulars involucrats en la producci\u00f3 d&#8217;energia). Les mitoc\u00f2ndries generen una quantitat important de radicals lliures que, si no es controlen, generen molt de dany oxidatiu. Els radicals lliures s\u00f3n transformats pel super\u00f2xid dismutasa en mol\u00e8cules molt menys danyoses que el cos processa sense problemes.<\/li>\n<li><strong><em>Metabolisme energ\u00e8tic<\/em><\/strong><strong>.<\/strong> Els enzims estan involucrats en la generaci\u00f3 de glucosa per als teixits i en l&#8217;obtenci\u00f3 d&#8217;energia a partir de prote\u00efnes.<\/li>\n<li><strong><em>Comunicaci\u00f3 neuronal<\/em><\/strong>. La s\u00edntesi de GABA, un neurotransmissor, depenen d&#8217;enzims que el continguin.<\/li>\n<li><strong><em><a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/complements-alimentosos-per-a-les-articulacions\/\">Salut articular. <\/a><\/em><\/strong>Interv\u00e9 en la s\u00edntesi de <em>proteoglicans<\/em>, fonamentals per a un bon funcionament dels cart\u00edlags.<\/li>\n<li><strong><em>S\u00edntesi de col\u00b7lagen.<\/em><\/strong> La s\u00edntesi de col\u00b7lagen requereix la intervenci\u00f3 d&#8217;enzims.<\/li>\n<\/ul>\n<p>Juga un paper vital en el creixement dels nadons, contribuint a la formaci\u00f3 \u00f2ssia, el desenvolupament tissular i la coagulaci\u00f3 sangu\u00ednia. A m\u00e9s, \u00e9s clau per a funcions com la insulina i la s\u00edntesi del colesterol, i actua com a activador d&#8217;enzims essencials. El mangan\u00e8s \u00e9s un mineral summament \u00fatil, que no ha de faltar ni sobrar en l&#8217;organisme. El nostre cos regula finament les quantitats de qu\u00e8 disposem perqu\u00e8 no hi hagi problemes per falta ni per exc\u00e9s.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"beneficis-del-manganes\"><\/span>Beneficis del Mangan\u00e8s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Els investigadors estan explorant com el mangan\u00e8s impacta en la salut. En estudis, s&#8217;ha associat amb una <strong>bona salut \u00f2ssia<\/strong> quan es combina amb altres vitamines i minerals. Tamb\u00e9 es considera benefici\u00f3s en el maneig de la <a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/diabetis-que-es-la-diabetis\/\">diabetis<\/a>, ajudant a descompondre sucres i midons.<\/p>\n<p>El consum natural de mangan\u00e8s rarament genera efectes secundaris. No obstant aix\u00f2, amb suplements, \u00e9s crucial no excedir la dosi recomanada, ja que podrien provocar problemes despr\u00e9s d&#8217;anys d&#8217;\u00fas continuat.<\/p>\n<p>Abans d&#8217;optar per suplements de mangan\u00e8s, \u00e9s aconsellable consultar amb un metge. Si s&#8217;experimenten efectes adversos, se n&#8217;ha de suspendre l&#8217;\u00fas.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"quant-necessitem-per-dia\"><\/span>Quant necessitem per dia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>L&#8217;Ag\u00e8ncia Europea de Seguretat Aliment\u00e0ria (EFSA) considera adequat que infants, adolescents i adults <strong>aconsegueixin a trav\u00e9s de la seva dieta<\/strong> les seg\u00fcents quantitats de mangan\u00e8s:<\/p>\n<ul>\n<li>Nadons: 0.02-0.05 mg\/dia.<\/li>\n<li>Infants: 0.5-1.5 mg\/dia. La quantitat augmenta a mesura que els anys passen.<\/li>\n<li>Adolescents: 2 mg\/dia per a pre-adolescents, 3 mg per dia a partir dels 15 anys.<\/li>\n<li>Adults: 3 mg\/dia, sense diferenciar per edat ni per sexe.<\/li>\n<\/ul>\n<p>La falta de mangan\u00e8s no ha estat reportada en la literatura cient\u00edfica en casos d&#8217;humans menjant adequadament. S&#8217;ha informat sobre d\u00e8ficit de mangan\u00e8s en casos de nutrici\u00f3 parenteral (\u00e9s a dir, nutrici\u00f3 des d&#8217;una bossa amb fluid artificial que va directament a les venes) i en experiments controlats de laboratori, per\u00f2 no s&#8217;han vist problemes per d\u00e8ficit de mangan\u00e8s en &#8220;la vida real&#8221; ni s&#8217;ha aconseguit demostrar causalitat entre malalties i una dieta baixa en mangan\u00e8s. Per\u00f2 encara falta investigaci\u00f3, ja que no hi ha tanta informaci\u00f3 respecte al mangan\u00e8s com la que hi ha disponible per a nutrients com el <a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/calci\/\">calci<\/a> o el <a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/magnesi\/\">magnesi<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"en-quins-aliments-trobem-manganes\"><\/span>En quins aliments trobem mangan\u00e8s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Els seg\u00fcents aliments estan entre els que m\u00e9s mangan\u00e8s aporten per raci\u00f3:<\/p>\n<ul>\n<li>Fruites com la pinya i els nabius.<\/li>\n<li>Alguns fruits secs (ametlles, cacauets).<\/li>\n<li>Ostres i musclos.<\/li>\n<li>Llegums (mongetes, soja).<\/li>\n<li>Els grans integrals (arr\u00f2s, s\u00e8gol, blat) i els seus derivats (pans, papilles).<\/li>\n<li>Vegetals de fulla verda com l&#8217;espinac i la col arrissada.<\/li>\n<li>Te (\u00e9s ric, per\u00f2 \u00e9s possible que els tanins del te dificultin la seva absorci\u00f3).<\/li>\n<\/ul>\n<p>En incloure aquests aliments en la dieta assegurem el consum de nivells adequats de mangan\u00e8s.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"cal-afegir-complements-de-manganes-a-la-dieta\"><\/span>Cal afegir complements de mangan\u00e8s a la dieta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>En principi <strong>no cal afegir complements de mangan\u00e8s<\/strong> a la dieta. La majoria de les dietes ben plantejades, incloses les veganes, aconsegueixen l&#8217;aportaci\u00f3 necess\u00e0ria per suplir les necessitats di\u00e0ries.<\/p>\n<p>Si desitges utilitzar suplements per assegurar el consum, pots fer-ho, per\u00f2 no \u00e9s recomanable prendre quantitats altes (entenent altes com a superiors a 10 mg diaris) durant molt de temps. L&#8217;exc\u00e9s pot tenir efectes perjudicials, per\u00f2, la sobredosi tamb\u00e9 \u00e9s rara. En alguns casos reportats, la sobredosi va causar tremolors tipus Parkinson, pitjors resultats acad\u00e8mics en nens o canvis d&#8217;humor (irritabilitat, depressi\u00f3).<\/p>\n<p>Per tant, malgrat el seu paper crucial en el cos, altes concentracions de mangan\u00e8s poden produir efectes adversos en la salut, especialment en el <strong>sistema nervi\u00f3s<\/strong>. I \u00e9s per aquesta ra\u00f3 per la qual s&#8217;ha de consultar un farmac\u00e8utic abans d&#8217;incorporar suplements diet\u00e8tics que continguin mangan\u00e8s.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El mangan\u00e8s \u00e9s un micronutrient, \u00e9s a dir, un mineral que necessitem en relativament poca quantitat, per\u00f2 que ha d&#8217;estar\u00a0en la nostra dieta. Aquest mineral, considerat com un metall, \u00e9s vital per a diversos processos biol\u00f2gics, inclosa la funci\u00f3 del super\u00f2xid dismutasa, un enzim antioxidant. Per tant, est\u00e0 involucrat amb la capacitat antioxidant del nostre [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":20551,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,59],"tags":[],"class_list":["post-20553","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respostes-de-salut","category-vitamines"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Qu\u00e8 \u00e9s el mangan\u00e8s? Coneix aquest micronutrient | Ecoceutics<\/title>\n<meta name=\"description\" content=\"Saps el que \u00e9s el mangan\u00e8s? 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