Magnesium: 6 zifukwa zomwe muyenera kuyitengera
Zamkati
Magnesium ndi mchere womwe umapezeka mu zakudya zosiyanasiyana monga mbewu, mtedza ndi mkaka, ndipo umagwira ntchito zosiyanasiyana mthupi, monga kuwongolera magwiridwe antchito amitsempha ndi minofu ndikuthandizira kuwongolera shuga wamagazi.
Malangizo a tsiku ndi tsiku ogwiritsira ntchito magnesium nthawi zambiri amapezeka mosavuta mukamadya zakudya zamagulu osiyanasiyana, koma nthawi zina kungakhale kofunikira kugwiritsa ntchito zowonjezera, zomwe ziyenera kulembedwa ndi dokotala kapena katswiri wazakudya.
Kodi magnesium ndi chiyani?
Magnesium imagwira ntchito m'thupi monga:
- Sinthani magwiridwe antchito, chifukwa ndikofunikira pakuchepetsa minofu;
- Pewani kufooka kwa mafupa, chifukwa zimathandiza kupanga mahomoni omwe amawonjezera mafupa;
- Thandizani kuletsa matenda ashuga, chifukwa amayang'anira kayendedwe ka shuga;
- Kuchepetsa chiopsezo cha matenda amtima, chifukwa kumachepetsa kuchuluka kwa mafuta m'mitsempha yamagazi;
- Pewani kutentha pa chifuwa komanso kusagaya bwino chakudya, makamaka mukamagwiritsa ntchito magnesium hydroxide;
- Chepetsani kuthamanga kwa magazi, makamaka kwa amayi apakati omwe ali pachiwopsezo cha eclampsia.
Kuphatikiza apo, magnesium imagwiritsidwanso ntchito popanga mankhwala ofewetsa zakumwa zothana ndi kudzimbidwa komanso mankhwala omwe amakhala ngati ma antiacids am'mimba.
Kuchuluka Kwabwino
Kuchuluka kwa magnesium tsiku lililonse kumasiyana malinga ndi jenda ndi zaka, monga tawonetsera pansipa:
| Zaka | Malangizo Atsiku ndi Tsiku a Magnesium |
| 0 mpaka miyezi 6 | 30 mg |
| Miyezi 7 mpaka 12 | 75 mg |
| 1 mpaka 3 zaka | 80 mg |
| Zaka 4 mpaka 8 | 130 mg |
| Zaka 9 mpaka 13 | 240 mg |
| Anyamata azaka 14 mpaka 18 | 410 mg |
| Atsikana kuyambira 14 mpaka 18 mg | 360 mg |
| Amuna azaka 19 mpaka 30 | 400 mg |
| Amayi azaka zapakati pa 19 mpaka 30 | 310 mg |
| Amayi apakati ochepera zaka 18 | 400 mg |
| Amayi apakati azaka zapakati pa 19 ndi 30 | 350 mg wa |
| Amayi apakati azaka zapakati pa 31 ndi 50 | 360 mg |
| Nthawi yoyamwitsa (mayi wosakwana zaka 18) | 360 mg |
| Nthawi yoyamwitsa (mayi wazaka 19 mpaka 30) | 310 mg |
| Nthawi yoyamwitsa (mayi wazaka 31 mpaka 50) | 320 mg |
Mwambiri, chakudya chopatsa thanzi komanso choyenera ndichokwanira kupeza malingaliro am'magazi a tsiku ndi tsiku. Onani kufunikira kwa magnesium pamimba.
Zakudya zokhala ndi magnesium
Zakudya zokhala ndi magnesium nthawi zambiri zimakhalanso ndi michere yambiri, ndipo zazikuluzikulu ndizambewu, nyemba ndi masamba. Onani mndandanda wathunthu:
- Nyemba, monga nyemba ndi mphodza;
- Mbewu zonse, monga oats, tirigu wathunthu ndi mpunga wofiirira;
- Zipatso, monga avocado, nthochi ndi kiwi;
- Masamba, makamaka broccoli, dzungu ndi masamba obiriwira, monga kale ndi sipinachi;
- Mbewu, makamaka dzungu ndi mpendadzuwa;
- Mbewu za mafuta, monga maamondi, mtedza, mtedza wa ku Brazil, mtedza wa mtedza, mtedza;
- Mkaka, yogati ndi zotumphukira zina;
- Ena: khofi, nyama ndi chokoleti.
Kuphatikiza pa zakudya izi, zinthu zina zotsogola zimalimbikitsidwanso ndi magnesium, monga chimanga cham'mawa kapena chokoleti, ndipo ngakhale sizili njira yabwino kwambiri, itha kugwiritsidwanso ntchito nthawi zina. Onani zakudya 10 zokhala ndi magnesium yambiri.
Zowonjezera za Magnesium
Mankhwala a magnesium nthawi zambiri amalimbikitsidwa pakakhala kuchepa kwa mcherewu, kukhala kotheka kugwiritsa ntchito mankhwala enaake a multivitamin omwe amakhala ndi magnesium ndi magnesium supplement, yomwe imagwiritsidwa ntchito ngati chelated magnesium, magnesium aspartate, magnesium citrate, magnesium lactate kapena mankhwala enaake a mankhwala enaake.
Zowonjezera ziyenera kuwonetsedwa ndi adotolo kapena akatswiri azakudya, popeza kuti mlingo woyenera umadalira chomwe chimapangitsa kusowa kwanu, kuwonjezera, kuchuluka kwake kumatha kuyambitsa nseru, kusanza, hypotension, kugona, kusawona bwino komanso kufooka.
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