Ðe ɖeɖi tea ŋuwò, vevesese, kple kuviawɔwɔ na wò zi geɖea? Ðewohĩ àsusu be ɖeɖiteameŋu ƒe dzesi koe esia nye. Gake ɣeaɖewoɣi la, esia ate ŋu atso nunyiame vevi aɖe si wò ŋutilã hiã la ƒe anyimanɔmanɔ gbɔ. Egbea, míele nu ƒom tso nane si le vevie na míaƒe ŋutilã ŋu, gake míeƒoa nu tso eŋu fũ o, eye ema nye nu sue aɖe gake asixɔxɔ le eŋu si wɔa dɔ gã aɖe. Emae nye magnesium .
Nukae nye magnesium ? Nukatae wòle vevie na mí nenema gbegbe ɖo?
Kpuie ko la, magnesium nye tomenu vevi aɖe na míaƒe ŋutilã. Abe alesi ko ʋu hiã mɔ̃memi hafi wòate ŋu awɔ dɔ ene la, magnesium kpena ɖe ame ŋu be atike siwo wu 300 siwo le míaƒe ŋutilã me nawɔ dɔ nyuie. Bu eŋu kpɔ, dɔ gã si nu sue sia ate ŋu awɔe nye si!
Míaƒe ŋutilã mate ŋu awɔ magnesium le eɖokui si o. Eyata ehiã be míakpɔe tso nuɖuɖu me. Magnesium manɔmee la, nu siawo mewɔa dɔ nyuie o:
- Lãmetsiwo kple lãmekawo: Wò lãmekawo hiã magnesium be woate ŋu awɔ dɔ nyuie, aƒo wo ɖokui ahaɖe dzi ɖi. Ele vevie hã na gbedasiwo ɖoɖo ɖa yi ŋgɔ kple megbe to lãmekawo dzi .
- Dzi ƒe lãmesẽ : Magnesium kpena ɖe ame ŋu be dzia nɔa ƒoƒom sesĩe.
- Sukli ƒe agbɔsɔsɔ le ʋu me : Magnesium hã kpena ɖe ame ŋu be sukli ƒe agbɔsɔsɔ le ʋu me nada asɔ.
- Ƒuwo kple ƒunukpeƒewo: Esia hã hiã na ƒu sesẽwo tutuɖo kple ƒunukpeƒe siwo le ƒunukpeƒewo ƒe lãmesẽ me nɔnɔ.
- DNA Kple Protein: Magnesium hã kpena ɖe protein siwo le míaƒe ŋutilã kple DNA si me domenyiŋusẽfianu ŋuti nyatakakawo le la me.
Le mama dedie nu la, nyɔnu tsitsi hiã abe miligram 310 ene gbesiagbe, eye miligram 350 ne efɔ fu. Ŋutsu tsitsi hiã miligram 400-420 gbesiagbe.
Eyata mɔ nyuitɔ kawo dzie woato ano magnesium?
Mɔ nyuitɔ si le dedie wu si dzi míato akpɔ esiae nye míaƒe gbesiagbenuɖuɖu . Nunyiame bubu geɖewo le dzɔdzɔmenuɖuɖuwo me kpe ɖe magnesium ŋu, eyata viɖe siwo dona tso eme na ŋutilã la lolo wu.
Ɣeaɖewoɣi la, ne magnesium ƒe veve le ŋuwò la, ɖɔktawo ate ŋu aŋlɔ atike siwo akpe ɖe ŋuwò na wò. Gake wò ɖɔkta ƒe aɖaŋuɖoɖo te koe wòle be nàwɔ esia . Afɔku ate ŋu anɔ eme be nàno atike siwo kpena ɖe ame ŋu le atikedzraƒe le ɖokuiwò si.
Nuɖuɖu kawoe me magnesium sɔ gbɔ ɖo wu?
Dzɔgbenyuietɔe la, magnesium kpɔkpɔ mesesẽna o. Nunyiame sia bɔ ɖe nuɖuɖu geɖe siwo ƒo xlã mí me, kple nuɖuɖu siwo woate ŋu akpɔ bɔbɔe le nuɖuɖudzraƒewo me. Na míalé ŋku ɖe nusiwo wonye ŋu.
| Nuɖuɖu ƒe Ƒomedodo | Kpɔɖeŋuwo |
|---|---|
| Gbewo kple amagbewo (Aŋgbawo ƒe Amagbewo & Amagbewo) | Spinach, kale, gotu kola, moringa aŋgbawo, okra, broccoli, kple mɔli siwo woɖa kple ŋutigbalẽa. |
| Atikutsetse (Atikutsetsewo) . | Atikutsetsewo abe akɔɖu, avocado, tamarind, papaya, blackberry. |
| Nukuwo kple nukuwo (Nuts & Nukuwo) . | Almond, cashew, mɔli nuku, ɣe ƒe keklẽ, flaxseed, chia nuku, atikutsetse kple atikutsetse bɔta. |
| Mɔli kple nukuwo (Mɔliwo & Nukuwo) . | Chickpeas, peas, soya, gbe damawo, lãmi, bli dzẽ kple bran, quinoa, oats. |
| Tɔmelã kple nyinotsi nuɖuɖuwo (Tɔmelã & Notsi) . | Tɔmelã siwo me ami le abe salmon kple mackerel, yogurt, cheese, kple notsi ene. |
Viɖe kawoe magnesium ɖena le lãmesẽ me ?
Magnesium si sɔ xɔxɔ to nuɖuɖu nyui me naa wò lãmesẽmenɔnɔ ƒe viɖe geɖe.
- Ekpena ɖe ame ŋu wòɖua ʋusɔgbɔdɔ dzi: Numekukuwo ɖee fia be enɔa bɔbɔe na amesiwo ɖua nuɖuɖu si me magnesium sɔ gbɔ ɖo be woaɖu woƒe ʋu ƒe sisi dzi . Gake esia menye atike si woatsɔ aɖɔli ʋusɔgbɔdɔ o. Agbenɔnɔ si me lãmesẽ le ƒe akpa aɖe koe wònye.
- Dzidɔ kple ʋusɔgbɔdɔ ƒe afɔkua dzi ɖeɖe kpɔtɔ: Wokpɔe be magnesium si sɔ xɔxɔ kpe ɖe nuɖuɖu si da sɔ ŋu do ƒome kple dzidɔ kple ʋusɔgbɔdɔ si ʋu ƒe sisi le ahɔhɔ̃a me hena vɛ ƒe afɔkua dzi ɖeɖe kpɔtɔ.
- Suklidɔ (Suklidɔ Ƒomevi 2): Amesiwo ɖua nuɖuɖu si me magnesium sɔ gbɔ ɖo la ate ŋu axɔ suklidɔ ƒomevi evelia o. Gake wò ɖɔkta koe wòle be wòatso nya me nenye be ele be amesi ŋu suklidɔ le xoxo nano magnesium-tike aɖe be wòatsɔ akpɔ sukli si le ʋu me dzi loo alo mele be wòanoe o.
- Taɖuame Kple Asrã: Magnesium ate ŋu akpe ɖe taɖuameléla aɖewo kple asrãdɔléla aɖewo ŋu. Gake wotsɔa magnesium si wodona ɖe ʋuka me (IV) le kɔdzi le atikewɔlawo ƒe dzikpɔkpɔ te tsɔ daa esiae. Esesẽ be woakpɔ mɔ be agbɔsɔsɔme si woɖuna to nuɖuɖu dzi akpɔ ŋusẽ ma gbegbe.
Nukae adzɔ ne magnesium ƒe agbɔsɔsɔ dzi ɖe edzi? Ðe afɔku aɖewo lia?
Esia hã nye kuxi na ame geɖe. Nya nyuiae nye be le ame si le lãmesẽ me gome la, zi geɖe la, magnesium si sɔ gbɔ ɖe nuɖuɖu ɖeɖeko me menyea kuxi o. Elabena míaƒe ayiku eve siwo dze aɖaŋu la ɖea magnesium si sɔ gbɔ ɖe ŋutilãa me ɖa heɖenɛ doa goe le aɖuɖɔ me.
Gake kuxia dzea egɔme ne èdze magnesium-tikewo zazã gɔme ɖɔkta aɖeke makpɔmakpɔ. Esia nye alesi gbegbe afɔku ate ŋu anɔ eme be woano nane fũu akpa la ƒe kpɔɖeŋu nyui aɖe.
Magnesium kpeɖeŋutɔ nono fũ ate ŋu ana nusiwo le abe:
- Dɔmetɔtrɔ
- Xeɖeɖe
- Ƒodo ƒe vevesese kple ƒodo ƒe ʋuʋu
Ne wonoe le agbɔsɔsɔ gã me ŋutɔ la, ate ŋu ahe nɔnɔme siwo me afɔku le ŋutɔ abe dzi ƒe tsotso si mesɔ o, ʋu ƒe sisi si bɔbɔ ŋutɔ, kple dzidɔ gɔ̃ hã vɛ.
Ele be amesiawo naɖɔ ŋu ɖo vevietɔ ne wole magnesium-tikewo zãm.
Ele be amesiwo ŋu atikewɔwɔ me nɔnɔme aɖewo le naƒo asa na magnesium kpeɖeŋutɔ nono elabena esesẽna na woƒe ŋutilã be wòaɖe magnesium si sɔ gbɔ la ɖa.
- Ayiku ƒe dɔmawɔmawɔ nyuie
- Dzidɔ aɖewo (e.g. dzi ƒe ʋuʋu) .
- Ahɔhɔ̃mekawo ƒe dɔlélewo abe myasthenia gravis ene
- Dɔgbo ƒe xexe
Eyata ne dɔléle aɖe le ŋuwò la, .Mègano kpeɖeŋutɔ aɖeke ne mèbia wò ɖɔkta o. Azɔ hã, atike aɖewo (abe ƒumeŋuɖui ƒe atike aɖewo kple dɔlékuiwutike aɖewo ene) ate ŋu aɖe magnesium ƒe ŋutilã ƒe xɔxlɔ̃ dzi akpɔtɔ. Ne èle atike aɖewo nom ɣeyiɣi didi la, ƒo nu tso ema hã ŋu na wò ɖɔkta.
Gbedasi si Wotsɔ Yi Aƒeme
- Magnesium nye mineral si hiã vevie be míaƒe lãmekawo, lãmekawo, dzi, kple ƒuwo nawɔ dɔ nyuie.
- Mɔ nyuitɔ si dzi woato akpɔ esia le dedie wue nye dzɔdzɔmenuɖuɖuwo abe amagbewo, nukuwo, kple nukuwo ene.
- Mègazã magnesium alo kpeɖeŋutɔ bubu aɖeke gbeɖe atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o. Ate ŋu ahe afɔku, siwo womele mɔ kpɔm na o ƒe nugbegblẽ le ame ŋu vɛ.
- Ne ètsi dzi ɖe magnesium ƒe agbɔsɔsɔ ŋu, alo ne èle dzesiwo abe ɖeɖiteameŋu alo lãmekawo ƒe ʋuʋu ɣesiaɣi ene kpɔm la, kpɔ egbɔ be yeyi ɖɔkta gbɔ hena aɖaŋuɖoɖo.
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