Ngaphambi kokuba ukhulume ngalezo zikhiqizo ongathola magnesium, udinga ukuthola indima yawo emzimbeni womuntu kanye nemiphumela yokungabi nalutho.
Kungani sidinga i-magnesium?
Ukuba khona kwayo emzimbeni kuvumela ukuthi amasosha omzimba asebenze ngendlela evamile, ekulondolozeni nasekuqiniseni izicubu zethambo, lapho okuqukethwe kwalo kufinyelela ku-50% yenani eliphelele emzimbeni. Ngamaphesenti ayisisodwa e- magnesium equkethwe egazini. I-magnesium inikeza:
- umsebenzi ojwayelekile wezitho zangasese kanye nezinhlelo zomzimba;
- umsebenzi oqinile wenhliziyo nokujwayelekile komfutho wegazi;
- ukuvikelwa kwesimiso sezinzwa emiphumeleni eyonakalisayo yokucindezeleka nokucindezeleka;
- ukulawulwa kwe-ushukela wegazi, ukuvimbela ukuthuthukiswa kwesifo sikashukela mellitus;
- ukuvimbela ukubonakala kwesibindi nokuqeda izicubu ezimbi.
Ukuze ugcine inani elidingekayo le-magnesium emzimbeni, udinga ukudla ukudla okuqukethe i-magnesium.
Kuphi imikhiqizo yile nto yokulandelela?
Okuqukethwe kwayo emikhiqizweni yokudla akuyona into efanayo yonke indawo: kwezinye akukona kakhulu, kwabanye kubonakala sengathi akukhona, kodwa amakhemikhali kanye nabanempilo baye bathola imikhiqizo equkethe magnesium ngobuningi.
- Inani elikhulu le-magnesium litholakala emifino eluhlaza, umbala wanikezwa yi-chlorophyll, owenza i-magnesium ngokuhlanganyela kwelanga.
- Imipula, ikakhulukazi, i-peas kanye nobhontshisi, yimithombo ephawulekayo yokunikezwa komzimba emzimbeni.
- Izitshalo zonke zokusanhlamvu kanye namantongomane ziyimithombo ebalulekile yokudla kwe-magnesium.
Imikhiqizo equkethe i-magnesium eningi kufanele ibe khona ekudleni kwanoma yimuphi umuntu, ngoba ukungabi nalutho kwalesi sifo kungabangela izimo ezicindezelayo nezicindezelayo, ukukhubazeka enhliziyweni, ukunciphisa amathambo amathanga, okuholela ekutheni izinyo kanye nokuvela kwe-osteoporosis. Ukungabi namandla okwanele we-magnesium kungabangela ukuphazamiseka kwemikhumbi ye-cerebral, ukukhathala okwandayo. Ukuze ube nempilo, kubalulekile ukungena ekudleni:
- rice bran, lapho kukhona inani elikhulu magnesium. Kuyiqiniso, lo mkhiqizo akulula ukuthola ukuthengiswa kwamahhala;
- Amasiko aluhlaza okwesibhakabhaka: basil, coriander, sage;
- ushokoledi, noma kunjalo, kufanele kube ushokoledi omnyama omuncu, hhayi umhlophe noma umlutha;
- okusanhlamvu, phakathi kwazo okumele kunikezwe indima ebaluleke kunayo irayisi, ibhali, ukolweni wonke kanye nama-oats;
- Amachizi angaphiliwe kanye nama-yoghurts wemvelo anokuqukethwe okushukela okuphansi.
Ekhuluma ngokuthi i-magnesium iqukethe, kufanelekile ukuphawula ukuthi hhayi kuphela kwimikhiqizo, itholakala ngisho nasemanzini okupompo. Kungangena emzimbeni hhayi kuphela ukungena kwamanzi ngaphakathi, kodwa futhi ngesikhathi sokusebenza kwamanzi. Inani elikhulu le-magnesium lenza amanzi "kanzima", ngokuphuza ngokuvamile akufaneleki kahle ngokwezinye izindlu zamaminerali eziqukethe.
Iziphi izithelo eziqukethe i-magnesium?
Phakathi kwezithelo, omunye wabaholi okuqukethwe kwe-magnesium yi-avocado:
- i-avocado elilodwa elikhulu, elingafunyanwa nanamuhla kunoma iyiphi isitolo, lizoqinisekisa ukungena kuka-50 mg we-magnesium emzimbeni;
- ezithelo eziningi okuqukethwe kwayo kuncane; inani elincane litholakala ema-plums, apula kanye nobhanana.
Ekhuluma ngalokho okuqukethe i-magnesium, akumelwe sikhohlwe ukuthi ngaphezu kokudla, kuqukethe emithini, ngokuvamile ngokuhambisana ne-potassium. Amalungiselelo e-potassium-magnesium ayengezela umzimba ngezinto ezidingekayo ngokulinganisa okulinganayo futhi abe nomthelela omuhle emsebenzini obalulekile womuntu.