Idan zamuyi magana akai muhimman abubuwan gina jiki dan samun lafiyaBabu mafi kyau ko mafi kyau, kodayake magnesium babu shakka zai kasance ɗayan mahimman. Amma menene ainihin abin da kuka sani game da wannan ma'adinai?
A cikin wannan bayanin munyi bayanin duk abin da kuke bukatar sani, kamar rawar da yake a cikin jiki da kuma irin abinci masu wadatuwa a ciki.
Matsayin magnesium
Magnesium na gina jiki ne wanda ba tare da shi jiki ba zai iya zama mai lafiya ba. Yana taka rawa a cikin matakai da yawa, kamar tsara aikin aiki na tsoka, tsarin juyayi, matakan sukari, da hawan jini. Hakanan yana da mahimmanci a cikin haɗin enzymes da sunadarai masu yawa. Ya tafi ba tare da faɗi cewa yin watsi da amfani da shi ba ko shan wahala saboda wata cuta, na iya haifar da mummunan sakamako, gami da gazawar zuciya.
Shawarar alawus na yau da kullun
Adadin zai bambanta dangane da jima'i. Ana ba da shawarar manyan mata 310 MG kowace rana, kasancewa mafi girman adadi (350-360 mg / day) idan kuna da ciki. Idan ya zo ga maza, bukatun magnesium sun fi yawa. Masana kiwon lafiya suna sanya mafi ƙarancin adadin shawarar a 400 mg / rana.
Me yasa yake da mahimmanci a kula da amfani?
Haka kuma rashin wadatar magnesium na iya haifar da matsalolin lafiya, cinyewa fiye da jiki yana iya haɗuwa kuma yana ɗaukar haɗari. Gudawa, tashin zuciya da ciwon ciki suna daga cikin manyan alamun alamun yawan cin wannan ma'adinin.
Yadda ake hada shi a cikin abinci
Idan kuna yawan cin yawancin abinci masu zuwa, kuna cikin lafiya. Babu ɗayan waɗanda aka lissafa waɗanda ke cikin abincinku? Zaɓi andan kaɗan kuma tabbatar cewa sun bayyana a faranti sau da yawa:
- Brown shinkafa
- Quinoa
- Oats
- Lentils
- Farar wake
- Wake
- Chickpeas
- Suman tsaba
- Broccoli
- Allam
- Cuku cuku
- cashew kwayoyi
- Pine kwayoyi
- Sunflower
- 'Ya'yan flax
- Walnuts
- Alayyafo
- Kale
- Tofu
- Pescado
- Avocado
- Banana
- Koko koko
- Zabibi
- Turawa
- Kwanan wata
- Figs
- Basil
- Dill