Zakudya Zambiri Zambiri za Magnesium

Zamkati

• Zakudya zokhala ndi magnesium
• Zizindikiro zakusowa kwa magnesium mthupi
• Nthawi yogwiritsira ntchito magnesium zowonjezera

Zakudya zokhala ndi magnesium makamaka mbewu, monga nthonje ndi nthangala za sesame, mbewu za mafuta, monga ma chestnuts ndi mtedza.

Magnesium ndi mchere wofunikira womwe umagwiritsidwa ntchito m'thupi kugwira ntchito monga kupanga mapuloteni, magwiridwe antchito amanjenje, kuwongolera shuga m'magazi ndikuwongolera kuthamanga kwa magazi. Kuphatikiza apo, imathandizira kufalikira kwa zikhumbo zamitsempha ndikuwongolera kufinya kwa minofu. Phunzirani momwe Magnesium imagwirira ntchito bwino ubongo.

Zakudya zokhala ndi magnesium

Tebulo lotsatirali likuwonetsa magwero 10 akulu a magnesium mu zakudya, ndi kuchuluka kwa mchere uku mu 100 g ya chakudya.

Zakudya zina zomwe zilinso ndi magnesium yambiri ndi mkaka, yogati, chokoleti chakuda, nkhuyu, mapeyala ndi nyemba.

Zizindikiro zakusowa kwa magnesium mthupi

Munthu wamkulu wathanzi amafunika kuchuluka pakati pa 310 mg ndi 420 mg wa magnesium patsiku, ndipo kuchepa kwa mchere m'thupi kumatha kuyambitsa zizindikilo monga:

• Zosintha zamanjenje, monga kukhumudwa, kunjenjemera ndi kusowa tulo;
• Kulephera kwamtima;
• Kufooka kwa mafupa;
• Kuthamanga;
• Matenda a shuga;
• Mavuto asanakwane - PMS;
• Kusowa tulo;
• Kukokana;
• Kusowa kwa njala;
• Kupweteka;
• Kusakumbukira.

Mankhwala ena amathanso kuyambitsa kuchuluka kwa magnesium m'magazi, monga cycloserine, furosemide, thiazides, hydrochlorothiazides, tetracyclines komanso njira zakulera zam'kamwa.

Nthawi yogwiritsira ntchito magnesium zowonjezera

Kufunika kowonjezera magnesium ndikosowa, ndipo nthawi zambiri kumachitika pokhapokha ngati maberekero aziberekero akakhala ndi pakati kapena ali ndi kusanza kapena kutsekula m'mimba kwambiri. Ndikofunika kudziwa kuti, ngati mankhwala a magnesiamu akuwonjezera panthawi yapakati, ayenera kusiya kumapeto kwa sabata la 35 la kubereka, kuti chiberekero chizitha kugwirana bwino kuti mwana abadwe.

Kuphatikiza apo, mwa ena kutha kukhala kofunikira kugwiritsa ntchito mankhwala a magnesium, makamaka ngati pali zinthu zomwe zimachepetsa kuchuluka kwa magnesium mthupi, monga ukalamba, matenda ashuga, kumwa kwambiri mowa komanso mankhwala omwe atchulidwa pamwambapa. Mwambiri, kuphatikiza kwa magnesium kumalimbikitsidwa pamene kuchuluka kwa magnesium m'magazi kumakhala kochepera 1 mEq pa lita imodzi yamagazi, ndipo nthawi zonse ziyenera kuchitidwa ndi dokotala kapena katswiri wazakudya.