Magnesium yile isimbiwa esibalulekileyo ekusebenzeni kakuhle komzimba. Esi sondlo siyimfuneko ukugcina amathambo asempilweni (iipesenti ezingama-50 zemagniziyam emzimbeni wakho zifumaneka emathanjeni akho), amajoni omzimba, intliziyo, izihlunu kunye nemithambo-luvo.
Idlala indima kumakhulu eenkqubo emzimbeni wethu, njengokulawula amandla, iswekile yegazi, kunye noxinzelelo lwegazi. Ikwanceda ukwenza i-DNA kwaye ibalulekile kwinkqubo yokwetyisa, apho inceda ekunciphiseni isisu esiswini kwaye ihambisa isitulo emathunjini.
Ukutya kweMagnesium
Ekubeni imizimba yethu ayinakuvelisa ngemagniziyam ngokwemveloKubalulekile ukutya ukutya okunotye kule minerali. Icebo elifanelekileyo lokubakhumbula kukucinga malunga nefayibha. Ngokubanzi, ukutya okunotye kwifayibha kukwacebile kwisondlo esisichaphazelayo kwesi sihlandlo. Nalu uluhlu lokutya okutyebileyo kule minerali:
- Isipinatshi
- Kale
- imbotyi
- Banana
- Ubisi
- Salmon
- Imackerel
- Ihalibut
- Ishokoleta emnyama
- Ithanga, iflakisi, i-chia sesame kunye nembewu kajongilanga
- I-Avocado
- Iialmondi
- Amantongomane e-Cashew
- I-Brazil Nuts
- Iileyile
- Iichickpeas
- Iifama eziluhlaza
- zesoya
- Tofu
- Ingqolowa
- Oats
- I-Buckwheat
- IQuinoa
Ziintoni iimpawu zokusilela kwe-magnesium
Ukuba utya ukutya okunesondlo, amanqanaba akho ale minerali aya kwanela, kodwa ukuba uhlala unentloko, ukulibala, i-colic, uxinzelelo okanye ukudinwa okungapheliyo, Ukunqongophala kwemagniziyam kunokuba yingcambu yengxaki.
Unako ubunzima bokufunxa i-magnesium ekutyeni ukuba usela kakhulu utywala, uneengxaki zezintso, uthatha amayeza athile, unesifo se-celiac, okanye unesifo sexesha elide lokugaya ukutya.
Iimpawu zokunqongophala kwemagniziyam Babandakanya ukungakuthandi ukutya, isicaphucaphu (esinokuhamba nokugabha), ukonqena nokudinwa. Kwiimeko ezigabadeleyo, unokubandezeleka kukuphazamiseka kwemisipha, ukungcangcazela (iintshukumo ongenakuzilawula) ... uxinzelelo, intloko ebuhlungu, amathambo abuthathaka kunye nokonakala kwentliziyo. Kwakhona, ukusilela kwezinye izimbiwa, ezinje ngecalcium kunye ne potassium, kunokukhula.
Nangona kunjalo, Ukusilela kakhulu kwe-magnesium kunqabile. Kusenokwenzeka kubantu abanesifo sezintso, isifo sikaCrohn (kunye nezinye iimeko ezichaphazela ukwetyisa), kunye neengxaki zokungakhathali, kunye nakwabanxila, abantu abadala, kunye nabo bathatha amayeza okubulala iintsholongwane okanye amayeza eswekile kunye nomhlaza.
Kucetyiswa inani lemihla ngemihla le-magnesium
Kuxhomekeka kwisini sakho, iimfuno zakho zemihla ngemihla yemagniziyam ziya kuba sezantsi okanye ngaphezulu. Isibonelelo semihla ngemihla samadoda ngu-400-420 mg. Ngokumalunga nabasetyhini, bafuna i-310-320 mg, inani elonyuka liye kwi-360 mg ngexesha lokukhulelwa.
Abantwana kwinqanaba labo lokuzalwa badinga i-30 mg ukuya kwiinyanga ezi-6; 75 mg phakathi kweenyanga ezisixhenxe kunye nonyaka; I-7 mg phakathi kwe-80 kunye ne-1 iminyaka; I-3 mg phakathi kwe-130 kunye ne-4 iminyaka. Kwaye i-8 mg iphakathi kweminyaka eli-240 neli-9.
Ebusheni, phakathi kwe-14 kunye ne-18 iminyaka, isixa esinconywayo semihla ngemihla yi-410 mg yamadoda kunye ne-360 mg yamantombazana.
Uyithatha njani i-magnesium ngokwendalo
Unokufumana i-magnesium ngokwendalo ngenyama, ikofu, ubisi, imifuno eluhlaza, amagqabi, iimbotyi, ukutya okuziinkozo, kunye namanzi aqukethe inqanaba eliphezulu lezimbiwa ("amanzi anzima"). Kuba i-magnesium inokulahleka ngexesha lokucoca kunye nokulungiswa, kungcono ukutya oku kutya kwimeko yabo yendalo.
Njengoko sele ubonile, la ngamaqela okutya anobukho obukhulu kukutya kwethu kwemihla ngemihla. Ngesi sizathu, uninzi lwabantu lufumana i-magnesium eyaneleyo ekutyeni, kwaye ke akufuneki zongezelelo. Nangona kukhuselekile ukufumana amanqanaba aphezulu emagniziyam ngokwendalo ngokutya, ukusebenzisa kakhulu izongezo zemagniziyam kunokuba yingozi. Nangona kunjalo, ugqirha wakho unokuthatha isigqibo sokuyalela ukuba amanqanaba akho e-magnesium asezantsi kakhulu.
Ukuba ufuna ukwandisa ukutya kwakho ngemagniziyam, kodwa uzama ukunciphisa umzimba ngaxeshanye, emva koko a umthombo we-fat-fat of this mineral. Iimbotyi zezona zilungileyo unokuzongeza kwisidlo sakho. Iimveliso zobisi zinokukunceda kule nkalo. Khumbula nje ukukhetha ezona zinamafutha asezantsi.
Izibonelelo zeMagnesium
Kukho izifundo ezifumene ubungqina obudibanisa ukusetyenziswa kokutya okunotye kwi-magnesium kunye nokuthintela uxinzelelo lwegazi oluphezulu kubantu abane-prehypertension. Izazinzulu ngee-Neuroscientist, kwicala labo, zikhombe kule minerali njenge umanyano olukhulu lwenkumbulo njengobudala obunye.
Ezinye izibonelelo ezinikezelwe kuyo (nangona kufuneka izifundo ezingaphezulu) zezi Uthintelo lwezifo zentliziyo, imivumbo, uhlobo lwesibini lweswekile kunye ne-osteoporosis, kunye nokulwa nokungahambi kakuhle komchamo, ukudakumba, ukulala, ukuqaqanjelwa yimilenze, isifo seLyme, isifo sokuqala kwangaphambi kokuya exesheni okanye imigraines.