Ukudla kwethu kucebile hhayi kuphela kuwo wonke amaprotheni awaziwayo, amafutha kanye nama-carbohydrate, kodwa futhi anamavithamini, amaminerali kanye nenani elikhulu kakhulu lezincelisi. Zonke lezi zakhi zibalulekile empilweni yomzimba, zihileleke ngokuqondile ezinkambisweni eziningi. Omunye wamaminerali amakhulu emzimbeni womuntu i-magnesium. Okuqukethwe kuwo emzimbeni womuntu kungama-20-30 mg, angu-99% okutholakala emathangeni amathanga.
Izinzuzo ze-Magnesium
Okuqukethwe kwe-magnesium ekudleni kunikeza amaprotheni biosynthesis ne-carbohydrate metabolism. Unomphumela wokutholisa, u-vasodididi nesifo sokudla, ubamba iqhaza ekwenzeni ukugaya, umsebenzi wemisipha, ukwakheka kwamathambo, ukudalwa kwamaseli amasha, kusebenze amavithamini eqembu B, njll. Futhi, ngokungangabazeki, ukhuluma ngenzuzo enkulu ye-magnesium empilweni yomuntu.
Ukuntuleka kwe-magnesium kuhambisane nokuzondeka, ukuxubana, ukulahlekelwa ibhalansi, "izinkanyezi" emehlweni, inkungu ekhanda, ukuphazamiseka, ukuphazamiseka kokulala, njll. Ngakho-ke, uma unayo yalezi zimpawu zivame ukuvela, cabanga ukuthi i-magnesium yanele yini ekudleni kwakho.
I-magnesium ingadliwa ngamalungiselelo ezempilo, kodwa sinesithakazelo kakhulu embuzweni wokuthi yikuphi ukudla okuqukethe i-magnesium, ngoba okokuqala kufanele uzame ukuthola inani elanele lempahla ewusizo ekudleni okudliwayo.
Okuqukethwe kwe-magnesium kokudla
Okuqukethwe kwe-magnesium yemikhiqizo ehlukahlukene kuhlukile. Yiqiniso, kuyathakazelisa ukwazi ukuthi yimaphi imikhiqizo ye-magnesium. Umholi kulolu hlu ngu-nut (270 mg), isikhundla esilandelayo sitholakala kuwo wonke amahlamvu okusanhlamvu (258 mg), kanti isardali (238 mg), indawo elandelayo yahlukaniswa ngamantongomane angama-pine nama-alimondi, enomxholo we-magnesium we-234 mg. Futhi, imikhiqizo enomthamo we-magnesium ephakeme ihlanganisa i-pistachios (200 mg), amantongomane (182 mg), ama-hazelnuts (172), ama-seaweed (170) futhi agcwalise lolu hlu lwe-oatmeal (135 mg), i-millet (130 mg), i-walnut (120 mg ), uphizi kanye nobhontshisi (cishe u-105 mg).
I-Chlorophyll iqukethe inani elikhulu le-magnesium. Wonke umuntu uyakhumbula kusuka ku-biology ukuthi i-chlorophyll iyini futhi ngakho-ke ngeke kube nzima ukuqagela ukuthi yikuphi ukudla okuqukethe i-magnesium. Yiqiniso, kumikhiqizo enemibala eluhlaza, njenge-anyanisi eluhlaza, isipinashi, i-broccoli, ukhukhamba, ubhontshisi obuluhlaza, njll. Nokho, akukhona konke ukudla okuqukethe i-magnesium. I-magnesium itholakale nasemikhiqizweni efana ne-wheat bran, ufulawa we-soy, ama-alimondi amnandi, i-peas, ukolweni, okusanhlamvu okuningi, ama-apricot, iklabishi, njll.
Mayelana nemikhiqizo equkethe i-magnesium yemvelaphi yezilwane,
Kusadingeka ukuthi usho ukuthi yimiphi imikhiqizo engekho magnesium kakhulu. Lokhu kufaka phakathi ukudla okunamnandi, izimpahla ezibhaka.
Qaphela ukuthi inani le-magnesium emikhiqizweni liyancipha ngemithi yokwelashwa ende ende. Ukuqedwa kwe-magnesium emzimbeni kunomthelela ekusebenziseni utshwala kanye nekhofi. I-Magnesium ayitholi kahle izifo zegciwane le-thyroid, ngakho-ke uma i-magnesium ingena emzimbeni wakho ngokwanele, futhi izimpawu zokuntuleka zihlala, hlola ingubo yegciwane.
Qaphela ukuthi imfuneko yansuku zonke ye-magnesium kumuntu omdala ingu-300 kuya ku-500 mg. Abanye abantu, isibonelo, abanezifo zenhliziyo, kudingeka badle magnesium ngaphezulu ngosuku. Nge-immunity encishisiwe, kuyoba kuhle ukukhulisa i-magnesium.