Mankhwala a magnesium mu zakudya

Magnesium ndi mchere wofunikira pakudya kwa anthu.

Magnesium imafunikira pazinthu zoposa 300 zamankhwala amthupi. Zimathandizira kukhala ndi minyewa yolimba komanso minofu, kuthandizira chitetezo chamthupi chokwanira, kumathandiza kuti kugunda kwa mtima kukhazikike, komanso kumathandiza mafupa kukhalabe olimba. Zimathandizanso kusintha magazi m'magazi. Zimathandizira kupanga mphamvu ndi mapuloteni.

Pali kafukufuku wopitilira momwe magnesium imagwirira ntchito popewa ndikuwongolera zovuta monga kuthamanga kwa magazi, matenda amtima, ndi matenda ashuga. Komabe, kumwa mankhwala a magnesium sakulangizidwa pano. Zakudya zamapuloteni, calcium, kapena vitamini D ziziwonjezera kufunika kwa magnesium.

Zakudya zambiri zamagetsi zimachokera ku masamba obiriwira, masamba obiriwira. Zakudya zina zomwe zimachokera ku magnesium ndi izi:

• Zipatso (monga nthochi, ma apurikoti ouma, ndi ma avocado)
• Mtedza (monga amondi ndi ma cashews)
• Nandolo ndi nyemba (nyemba), mbewu
• Zogulitsa za soya (monga ufa wa soya ndi tofu)
• Mbewu zonse (monga mpunga wofiirira ndi mapira)
• Mkaka

Zotsatira zoyipa zakudya kwa magnesium wambiri sizofala. Thupi limachotsa zochulukirapo. Magnesium yochulukirapo imachitika pomwe munthu ali:

• Kutenga mchere wambiri mu mawonekedwe owonjezera
• Kutenga mankhwala otsekemera

Ngakhale kuti simungapeze magnesium yokwanira kuchokera pazakudya zanu, ndizosowa kwenikweni kuti mulibe magnesium. Zizindikiro zakuchepa kotere zikuphatikiza:

• Hyperexcitability
• Minofu kufooka
• Kugona

Kuperewera kwa magnesium kumatha kuchitika mwa anthu omwe amamwa mowa mwauchidakwa kapena mwa iwo omwe samamwa magnesiamu wocheperako kuphatikiza:

• Anthu omwe ali ndi matenda am'mimba kapena opaleshoni yomwe imayambitsa malabsorption
• Okalamba okalamba
• Anthu omwe ali ndi matenda a shuga amtundu wa 2

Zizindikiro chifukwa chakusowa kwa magnesium zimakhala ndi magulu atatu.

Zizindikiro zoyambirira:

• Kutaya njala
• Nseru
• Kusanza
• Kutopa
• Kufooka

Zizindikiro zakusowa pang'ono:

• Kunjenjemera
• Kujambula
• Kupanikizika kwa minofu ndi kukokana
• Kugwidwa
• Umunthu umasintha
• Nyimbo zosadziwika bwino zamtima

Kulephera kwakukulu:

• Mulingo wochepa wama calcium (hypocalcemia)
• Mulingo wa potaziyamu wotsika magazi (hypokalemia)

Izi ndizofunikira tsiku ndi tsiku za magnesium:

Makanda

• Kubadwa kwa miyezi 6: 30 mg / tsiku *
• Miyezi 6 mpaka chaka chimodzi: 75 mg / tsiku *

AI kapena Intake Yokwanira

Ana

• Zaka 1 mpaka 3: mamiligalamu 80
• Zaka 4 mpaka 8: mamiligalamu 130
• Zaka 9 mpaka 13: mamiligalamu 240
• Zaka 14 mpaka 18 (anyamata): 410 milligrams
• Wazaka 14 mpaka 18 (atsikana): mamiligalamu 360

Akuluakulu

• Amuna akulu: mamiligalamu 400 mpaka 420
• Akazi achikulire: 310 mpaka 320 milligrams
• Mimba: mamiligalamu 350 mpaka 400
• Amayi oyamwitsa: 310 mpaka 360 milligrams

Zakudya - magnesium

National Institutes of Health tsamba. Magnesium: pepala lazidziwitso kwa akatswiri azaumoyo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h5. Idasinthidwa pa Seputembara 26, 2018. Idapezeka pa Meyi 20, 2019.

Yu ASL. Matenda a magnesium ndi phosphorous. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 119.