Machiritso Ofulumira Kutopa, Minofu Yamitsempha, Ndi Zina

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Zimayesa kulemba kutopa kapena kupweteka kwa minofu ngati zovuta zoyambitsa masewera olimbitsa thupi kapena pulogalamu yovuta yophunzitsira. Koma, izi ndi mbendera zofiira zodziwika bwino zakusowa kwa magnesium, zomwe zimakhudza pafupifupi 80% ya akulu ku US, atero a Carolyn Dean, MD, N.D., wolemba Chozizwitsa cha Magnesium. Omwe amakhala ndi thanzi labwino amakhala pachiwopsezo chachikulu cholephera, chifukwa mumataya michere kudzera thukuta. Ndipo limenelo ndi vuto, chifukwa magnesium imathandizira kutulutsa ma acate-acucate lactate kutuluka m'thupi mwanu mukamaliza kulimbitsa thupi, kumawonjezera mphamvu, kupsinjika kwa mabasi, kuteteza mtima, komanso kumanga mphamvu ya mafupa. Chifukwa chake tidafunsa a Dean momwe angapezere zowonjezera zowonjezera zamphamvu izi.

Sangalalani ndi Ma Tootsies Anu

Tsiku lotsatira mwendo wanu ukadzayamba kumva kuwawa, onjezerani ½ chikho cha mchere wa Epsom mumtsuko waukulu wamadzi ofunda ndikuviika mapazi anu kwa theka la ola, akutero Dean. Magnesium kuchokera mumchere imalowetsedwa kudzera pakhungu lanu, kuchepetsa kukokana kwa mwana wang'ombe ndikukhazika mtima pansi. (Kupusitsanso komweku kungakuthandizeni Kuchepetsa Kupweteka Kumapazi Pambuyo pa Usiku Wam'mwamba Kwambiri.) Ma gels a magnesiamu, omwe amapezeka m'masitolo azakudya zathanzi, amathanso kukulitsa milingo yanu ndikutonthoza minofu yanu. Koma kugwiritsa ntchito kosalekeza kumatha kukwiyitsa khungu lanu, Dean akuchenjeza.

Guzzle Madzi Obiriwira Ambiri

Dean akuti dothi lamakono lili ndi magnesium yocheperako kuposa kale, zomwe zikutanthauza kuti chakudya chathu chimachitanso bwino - komabe nkutheka kuti mulimbikitse kudya kwanu kudzera mu zakudya. Zowonjezera zimaphatikizapo mdima, masamba obiriwira, mtedza ndi mbewu, udzu wam'madzi, ndi chokoleti chamdima wakuda. Ganizirani kudya magawo asanu patsiku. Ngati izi zikuwoneka ngati zochuluka, zikhale zosavuta powonjezerapo sipinachi pang'ono ndi ufa wakaka wakuda ku msuzi wanu wobiriwira wotsatira. (Yesani Chinsinsi ichi cha Madzi Obiriwira Opatsa Mphamvu.)

Yambani Kuphatikiza

Zakudya zoyenera za magnesium kwa azimayi ndi 310 mpaka 320 mg (350 mg ngati muli ndi pakati), koma kafukufuku akuwonetsa kuti azimayi oyenerera angafunikire 10 mpaka 20 peresenti kupitilira zomwe amataya kudzera thukuta. Yesani kuwonjezera piritsi lomwe lili ndi magnesium citrate, mawonekedwe osavuta, monga GNC Super Magnesium 400 mg ($ 15; gnc.com). Koma amayi ambiri amapeza kuti kumwa mlingo umodzi wokulirapo ngati uwu kumasokoneza mimba yawo. Ngati ndi choncho, Dean akuwonetsa kusankha mtundu wa ufa wa magnesium citrate. Onjezani mlingo wovomerezeka wa tsiku ndi tsiku ku botolo la madzi, ndipo perekani pang'onopang'ono tsiku lonse. (Tidafunsa Dotolo Wazakudya: Ndi Mavitamini Ena ati Omwe Ndiyenera Kutenga?)

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