Abaningi bethu bakhathalela kakhulu ukusebenzisa amavithamini anele. Kodwa-ke, izinkinga ngezinye izikhathi zenzeka ngenxa yokuntuleka kweminye ye-microelements, edlala indima ebalulekile emzimbeni. Cabanga ukuthi yimiphi imisebenzi yemidlalo ye-magnesium emzimbeni, ukuthi idinga kangakanani nokuthi yikuphi ukudla okuqukethe.
Kungani sidinga ukudla okuqukethe magnesium amaningi?
Akuyona imfihlo ukuthi kukhona yonke ithebula le-Mendeleyev emzimbeni womuntu, futhi ukungabi nalutho kungabangela izinkinga zempilo ezimbi futhi kwande ukwedlula ezinye izinto. I-Magnesesi yenza imisebenzi ebaluleke kunazo zonke - anti-stress, anti-toxic and anti-allergenic. Ngaphezu kwalokho, kunciphisa ukuzwela kwe-receptor, kuvuselela i-phagocytosis, futhi kubambe iqhaza ezinkambisweni zomthetho wokushisa.
Ngisho nokulahleka okuncane kwe-magnesium kuzoba nethonya elijulile empilweni - okokuqala, empilweni yenhliziyo nemithambo yegazi. Abantu abahlukunyezwa yi-arrhythmia noma abaye bahlaselwa isifo, noma banezinkinga ngezinga le-cholesterol, kufanele baqiniseke ukuthi balinganise inani le-magnesium abayitholayo nge-supplementary food or dietary.
Esinye isakhiwo esibalulekile esincike ngokuqondile ku-magnesium yisimiso sezinzwa. Uma ubhekana nokukhathazeka, ukwesaba , ukucindezeleka, ukulala, ukukhathala, ukwesaba, ukucasula - konke lokhu kungase kube ngenxa yesilinganiso esanele salesi sitho emzimbeni wakho. Ezimweni ezicindezelayo, i-magnesium ixoshwa ngokweqile emzimbeni, ngakho-ke kuyakudingeka ukwandisa ukuphuma kwayo kanyekanye, futhi ukuzama ukubheka impilo kalula.
Ukwazi ukuthi yikuphi ukudla okuqukethe i-magnesium kubaluleke kakhulu kubesifazane ngesikhathi sokukhulelwa. Uma i-magnesium evamile idinga kuphela ama-280 amagremu ngosuku, khona-ke ngesikhathi sokubeletha kwengane lokhu kukhula kwanda izikhathi ezingu-2-3. Uma umama wesikhathi esizayo ekhululeka ngokweqile, ekucindezelekeni, ubhekene nokuqwashisa - lokhu kuyisibonakaliso esicacile sokuthi uMg uyadambisa ukuthatha okungaphezulu. Ukwesaba okwedlulele kungadala ukukhulelwa kwesisu, ngakho-ke akunakwenzeka ukuthi ungayinaki izimpawu ezinjalo.
Ngendlela, abesifazane abahlukunyezwa yi-PMS, kubalulekile ukusebenzisa njalo i-magnesium, njengoba izinga layo liwela ngokushesha ngalezo zinsuku.
Abantu banoma yiliphi ubulili ababandakanyeka emidlalweni kufanele bathathe i-magnesium ngaphezu kwalokho, ngoba ukucindezeleka ngokomzimba kuhlotshaniswa nokwesaba, futhi ukugcina izinga elifanele lale mpahla kudingekile. Ngaphezu kwalokho, kulula, ngoba i-magnesium itholakala ekudleni abantu abaningi abathanda futhi basebenzise nsuku zonke.
Imikhiqizo ecebile nge-magnesium
Kumele kuqashelwe ngokushesha ukuthi i-magnesium emikhiqizweni yokudla ayiyona into engavamile, futhi ngokudla okujwayelekile, noma kunjalo uzothola cishe 200-300 mg yalesi sici. Ngezikhathi zokucindezeleka, lokhu kuzolahleka, ngakho-ke qaphela imithombo ethembekile yalesi sici:
- abaholi bokuqukethwe kwe-magnesium - amantongomane, imbewu ye-sunflower, ubhontshisi, ubhontshisi, uju wezinhlanzi;
- izithelo ezingapheli futhi ezomile: izithelo zomvini, ama-aprikoti omisiwe, izinsuku, umlimi owuncenga;
- ibhulakufesi, kanye nezinkinga nge-magnesium ngeke kube - ukuhlambalaza, ukucola,
ukolweni, ibhali leparele; - abathandi be-cocoa bangesaba ukulahlekelwa kwe-magnesium, lesi siphuzo sibacebile kakhulu;
- noma yimiphi imifino, kungaba isaladi, i- parsley , i-dill noma isipinashi, izokusiza ekulwa nokuntuleka kwe-magnesium;
- wezithelo ngale ndlela, ubhanana obuwusizo kanye nekhabethe;
- imifino ecebile i-magnesium iyinqotshwa kanye ne-beet, ama-saladi amukelekile nganoma yiluphi uhlobo.
Ukwazi ukuthi yikuphi ukudla okuningi kwe-magnesium, ungadala ukudla kwakho ngendlela yokuthi awudingi ngisho nokuthatha izithako nezithako. Phela, akukho lutho olulula kunokuba udle iphariji, engeza imifino namanothi esaladini, futhi njengoba i-dessert ikhetha ibhanana noma izithelo ezomisiwe.