Magnesium iri chicherwa chakakosha kuti muviri ushande zvakanaka. Ichi chikafu chinodiwa kuchengetedza mapfupa ane hutano (50 muzana yemagnesium mumuviri wako inowanikwa mumapfupa ako), immune system, moyo, mhasuru uye tsinga.
Inoita chikamu mumazana enzira mumuviri wedu, senge kudzora simba, shuga yeropa, uye BP. Izvo zvinobatsirawo kuumba DNA uye yakakosha mune yekugaya system, uko iyo inobatsira kudzikamisa dumbu acid uye inofambisa chigaro kuburikidza neura.
Magnesium chikafu
Kubvira miviri yedu haigone kuburitsa magnesium zvakasikwaIzvo zvakakosha kudya chikafu chakafuma mune ino mineral. Unyanzvi hwakanaka hwekuvarangarira ndewe kufunga nezve iyo fiber. Pakati pese, chikafu chakapfuma mufibre chakapfuma zvakare mune chikafu chinotinetsa panguva ino. Heino runyorwa rwezvimwe zvekudya zvakapfuma mune ino mineral:
- Sipinachi
- Kale
- bhinzi
- Banana
- Milk
- Salimoni
- Mackerel
- Halibut
- Black chocolate
- Manhanga, furakisi, chia sesame uye mbeu yezuva
- Avocado
- Maamondi
- Nzungu dzemakwenzi
- Brazil Nuts
- Taa
- Chickpeas
- Pizi dzakasvibirira
- soybean
- Tofu
- Gorosi
- Avena
- Buckwheat
- Quinoa
Ndezvipi zviratidzo zvekushomeka kwemagesium
Kana iwe ukadya chikafu chakaringana, ako mazinga eichi chicherwa anowanzo kuve akakwana, asi kana ukajaira kutemwa nemusoro, kukanganwa, colic, kushushikana kana kusingaperi kuneta kushomeka kwemagesium kunogona kuva mudzi wedambudziko.
Unogona kuva nazvo matambudziko ekutora magnesium kubva muchikafu kana ukanwa doro rakawandisa, uine matambudziko eitsvo, uchitora mimwe mishonga, uine chirwere checliac, kana unonetseka kwenguva refu nedambudziko rekugaya.
Zviratidzo zvekushaikwa kwemagesium Zvinosanganisira kushaya chikafu, kuda kurutsa (izvo zvinogona kuperekedzwa nekurutsa), kuneta, uye kupera simba. Muzviitiko zvakanyanya, unogona kurwadziwa nemhasuru, kudedera (kufamba kwausingakwanise kudzora) ... kushushikana, kutemwa nemusoro kwakanyanya, mapfupa asina kusimba uye kunyange kukuvadza moyo. Zvakare, kushomeka kwemamwe zvicherwa, senge calcium ne potassium, zvinogona kukura.
Zvisinei, kushomeka kwakanyanya kwemagesium hakuwanzoitika. Izvo zvinowanzoitika kune vanhu vane chirwere cheitsvo, chirwere cheCrohn (uye zvimwewo mamiriro anokanganisa kugaya), nematambudziko eparathyroid, pamwe neanodhakwa, vakwegura, uye avo vanotora mishonga inorwisa mabhakitiriya kana mishonga yeshuga nekenza.
Yakakurudzirwa huwandu hwezuva nezuva hwemagesium
Zvichienderana nehunhu hwako, zvido zvako zvezuva nezuva zvemagesium zvichave zvakaderera kana kupfuura. Iyo yakakurudzirwa mvumo yezuva nezuva yevarume ndeye 400-420 mg. Kana vari vakadzi, ivo vanoda 310-320 mg, chiyero chinowedzera kusvika pa360 mg panguva yekuzvitakura.
Vana vari mudanho ravo rechecheche vanoda 30 mg kusvika pamwedzi mitanhatu; 6 mg pakati pemwedzi minomwe uye gore; 75 mg pakati pe7 nemakore matatu; 80 mg pakati pemakore mana nemakore masere. Uye 1 mg pakati pegumi nemapfumbamwe nemakore gumi nematatu.
Mukuyaruka, pakati pemakore gumi nemana negumi nemasere, huwandu hunokurudzirwa zuva nezuva ndi14 mg yevanhurume uye 18 mg yevasikana.
Maitiro ekutora magnesium zvakasikwa
Unogona kuwana magnesium zvakasikwa kuburikidza nenyama, kofi, mukaka, miriwo yakasvibira yemashizha, nzungu, bhinzi, zviyo zvese, uye kunyangwe mvura ine huwandu hwakawanda hwemaminerari ("mvura yakaoma"). Sezvo magnesium inogona kurasikirwa panguva yekunatsa nekugadzirisa, zvakanakisa kudya izvi zvekudya mune yavo yakasikwa mamiriro.
Sezvaungave iwe wakaona, aya ndiwo mapoka ezvikafu ane hukuru hukuru mukudya kwedu kwemazuva ese. Neichi chikonzero, vanhu vazhinji vanowana magnesium yakakwana kubva muchikafu, uye nekudaro haudi zvinowedzerwa. Kunyangwe zvakachengeteka kuwana huwandu hwakawanda hwemagesium zvakasikwa kuburikidza nechikafu, kuwedzeredza kwemagnesium ekuwedzera kunogona kuva nenjodzi. Zvisinei, chiremba wako angasarudza kuvanyorera kana mazinga ako emagesiumisi akaderera.
Kana iwe uchida kuwedzera yako magnesium kudya, asi uri kuyedza kudzikisa huremu panguva imwe chete, saka a yakaderera-mafuta sosi yemaminerari aya. Nyemba ndiyo sarudzo yakanakisa yekuwedzera pane chako chikafu. Zvigadzirwa zvemukaka zvinogona zvakare kubatsira iwe mune izvi. Ingo rangarira kusarudza iwo ari mashoma mafuta.
Magnesium inobatsira
Kune zvidzidzo zvakawana humbowo hunobatanidza kudyiwa kwezvikafu zvakapfuma mu magnesium nekudzivirira kweBP yepamusoro muvanhu vane prehypertension. Neuroscientists, kune avo chikamu, vakanongedzera kune ino mineral se mubatsiri mukuru wekurangarira seumwe zera.
Mamwe mabhenefiti akapihwa kwairi (kunyange hazvo zvimwe zvidzidzo zvichidikanwa) ari iwo kudzivirira chirwere chemwoyo, sitiroko, rudzi rwechipiri chirwere cheshuga uye osteoporosis, pamwe nehondo yekurwisa kusagadzikana, kushushikana, kushaya hope, kusagadzikana kwegumbo, chirwere cheLyme, premenstrual syndrome kana migraines.