Ke manaʻo pinepine nei ʻoe i ka luhi, ka ʻeha, a me ka palaualelo? Manaʻo paha ʻoe he hōʻailona wale nō kēia o ka luhi. Eia nō naʻe, i kekahi manawa hiki ke kumu o kēia i ka nele o kahi meaʻai koʻikoʻi e pono ai kou kino. I kēia lā, e kamaʻilio mākou e pili ana i kahi mea e pono ai no ko mākou kino, akā ʻaʻole mākou e kamaʻilio nui e pili ana i ia mea, a he mea liʻiliʻi akā waiwai nui ia e hana ana i kahi hana nui. ʻO ia ka magnesium .
He aha ka magnesium ? No ke aha he mea nui ia iā mākou?
I ka ʻōlelo maʻalahi, he mineral koʻikoʻi ka magnesium no ko kākou kino. E like me ka pono o ke kaʻa i ka ʻaila mīkini e holo ai, kōkua ka magnesium i ka mālama ʻana i nā kaʻina hana kemika ma mua o 300 i loko o ko kākou kino e holo pono ana. E noʻonoʻo wale, pehea ka nui o ka hana a kēia mea liʻiliʻi e hiki ai ke hana!
ʻAʻole hiki i ko kākou kino ke hana i ka magnesium ma o lākou iho. No laila, pono kākou e loaʻa mai ka meaʻai. Me ka ʻole o ka magnesium, ʻaʻole e hana pono kēia mau mea:
- Nā ʻiʻo a me nā aʻalolo: Pono kou mau ʻiʻo i ka magnesium e hana pono ai, e ʻūlū a hoʻomaha. He mea nui nō hoʻi ia no ka hoʻouna ʻana i nā leka i mua a i hope ma o ka ʻōnaehana aʻalolo .
- Ola kino o ka puʻuwai : Kōkua ka Magnesium i ka mālama ʻana i ka puʻuwai i kahi mele paʻa.
- Nā pae kō koko : Kōkua pū ka Magnesium i ke kaulike ʻana i nā pae kō koko.
- Nā iwi a me nā hono: He mea pono nō hoʻi kēia no ke kūkulu ʻana i nā iwi ikaika a me ka mālama ʻana i ke cartilage i loko o nā hono i ke olakino.
- DNA a me ka Protein: Hāʻawi pū ka Magnesium i ka hoʻokumu ʻia ʻana o nā protein i loko o ko mākou kino a me ka DNA, nona ka ʻike genetic.
Ma ka awelika, pono kahi wahine makua ma kahi o 310 milligrams i ka lā, a me 350 milligrams inā hāpai ʻo ia. Pono kahi kāne makua ma waena o 400-420 milligrams i ka lā.
No laila, he aha nā ala maikaʻi loa e lawe ai i ka magnesium?
ʻO ke ala maikaʻi loa a palekana hoʻi e loaʻa ai kēia ma o kā mākou ʻai o kēlā me kēia lā . Loaʻa i nā meaʻai kūlohelohe nā meaola ʻē aʻe he nui me ka magnesium, no laila ʻoi aku ka nui o nā pono i ke kino.
I kekahi manawa, inā loaʻa iā ʻoe ka nele o ka magnesium, hiki i nā kauka ke kuhikuhi i nā mea hoʻohui. Akā pono ʻoe e hana i kēia ma lalo o ke aʻo a kāu kauka . Hiki ke lilo i mea weliweli ke lawe i nā mea hoʻohui mai kahi hale kūʻai lāʻau lapaʻau ma kāu iho.
He aha nā meaʻai i waiwai nui i ka magnesium?
ʻO ka mea pōmaikaʻi, ʻaʻole paʻakikī ke loaʻa ka magnesium. Nui kēia meaʻai i nā meaʻai he nui a puni mākou, a i nā meaʻai i loaʻa maʻalahi ma ka hale kūʻai. E nānā kākou i ke ʻano o lākou.
| Māhele Meaʻai | Nā Laʻana |
|---|---|
| Nā mea kanu a me nā mea kanu (Nā Lau ʻŌmaʻomaʻo a me nā Mea Kanu) | ʻO ka palakina, kale, ka gotu kola, nā lau moringa, ka ʻoka, ka broccoli, a me nā ʻuala i hoʻolapalapa ʻia me ko lākou ʻili. |
| Hua (Nā huaʻai) | Nā huaʻai e like me ka maiʻa, ka ʻavokado, ka tamarind, ka papaya, nā blackberries. |
| Nā nati a me nā hua (Nā Nati a me nā Hua) | ʻAlemona, cashews, hua paukena, hua pua nānālā, hua flax, hua chia, pīnati a me ka pata pīnati. |
| Nā legumes a me nā palaoa (Nā Legume a me nā Grains) | ʻO ka pīni, ka pī, ka soy, nā pīni ʻōmaʻomaʻo, nā lentil, ka laiki ʻeleʻele me ka bran, quinoa, oats. |
| Nā meaʻai iʻa a me nā meaʻai waiū (Iʻa a me ka Waiū) | ʻO ka iʻa ʻaila e like me ka iʻa salmon a me ka mackerel, ka yogurt, ka tīhi, a me ka waiū. |
He aha nā pono olakino o ka magnesium?
ʻO ka loaʻa ʻana o ka magnesium lawa ma o ka ʻai olakino e hāʻawi iā ʻoe i nā pono olakino he nui.
- Kōkua i ka kaohi ʻana i ke koko kiʻekiʻe: Ua hōʻike ʻia e ka noiʻi ʻana he maʻalahi ka poʻe e ʻai ana i ka meaʻai waiwai i ka magnesium e kaohi i ko lākou koko . Eia naʻe, ʻaʻole kēia he pani no ka lāʻau lapaʻau no ke koko kiʻekiʻe. He ʻāpana wale nō ia o ke ola olakino.
- Ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me ka hahau ʻana: Ua ʻike ʻia ka loaʻa ʻana o ka lawa ʻana o ka magnesium me ka ʻai kaulike e pili ana i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me ka hahau ʻana i hoʻokumu ʻia e nā ʻōpū koko i loko o ka lolo.
- Maʻi Diabetes (ʻAno 2 Diabetes): ʻO ka poʻe e ʻai ana i ka meaʻai waiwai i ka magnesium, ʻoi aku ka haʻahaʻa o ka pilikia o ka loaʻa ʻana o ka maʻi diabetes type 2. Eia nō naʻe, ʻo kāu kauka wale nō ke hoʻoholo inā pono i kekahi mea i loaʻa i ka maʻi diabetes ke lawe i kahi mea hoʻohui magnesium e kāohi i ko lākou kō koko.
- ʻO Migraine a me ka Asthma: Hiki i ka Magnesium ke kōkua i kekahi poʻe maʻi migraine a me nā mea maʻi hānō. Eia nō naʻe, mālama ʻia kēia me ka magnesium i hāʻawi ʻia ma ke ʻano intravenous (IV) ma kahi haukapila ma lalo o ka nānā ʻana o ke kauka. He mea paʻakikī ke manaʻo i kēlā hopena nui mai ka nui i ʻai ʻia ma o ka meaʻai.
He aha ka mea e hana ʻia inā piʻi aʻe nā pae magnesium? Aia kekahi mau pilikia?
He pilikia nō hoʻi kēia no nā kānaka he nui. ʻO ka nūhou maikaʻi , i loko o ke kanaka olakino, ʻo ka nui o ka magnesium mai ka meaʻai wale nō ʻaʻole ia he pilikia. No ka mea, kānana ko mākou mau puʻupaʻa akamai ʻelua i ka magnesium keu mai ke kino a hoʻokuʻu iā ia i loko o ka mimi.
Eia nō naʻe, hoʻomaka ka pilikia ke hoʻomaka ʻoe e hoʻohana i nā mea hoʻohui magnesium me ka ʻole o ke kūkākūkā ʻana me ke kauka. He laʻana maikaʻi kēia o ke ʻano o ka pōʻino o ka lawe ʻana i ka nui o kahi mea.
ʻO ka lawe ʻana i ka nui o nā mea hoʻohui magnesium hiki ke hana i nā mea e like me:
- Ka maʻi pākī
- Ka luaʻi
- ʻEha ʻōpū a me nā ʻūpā
Inā lawe ʻia i nā mahele kiʻekiʻe loa, hiki iā ia ke hana i nā kūlana weliweli loa e like me ka puʻuwai kūpono ʻole, ke koko haʻahaʻa loa, a me ka hāʻule puʻuwai.
Pono kēia poʻe e makaʻala loa i ka wā e lawe ai i nā mea hoʻohui magnesium.
Pono ka poʻe me kekahi mau kūlana olakino e pale i ka lawe ʻana i nā mea hoʻopihapiha magnesium no ka mea he paʻakikī i ko lākou kino ke hoʻopau i ka magnesium keu.
- Ka hāʻule ʻana o ka puʻupaʻa
- ʻO kekahi mau maʻi puʻuwai (e like me ke poloka puʻuwai)
- ʻO nā maʻi neuromuscular e like me ka myasthenia gravis
- Ka pale ʻana o ka ʻōpū
No laila, inā loaʻa iā ʻoe kekahi maʻi olakino,Mai lawe i kekahi mau mea hoʻohui me ke kūkākūkā ʻole me kāu kauka. Eia kekahi, hiki i kekahi mau lāʻau lapaʻau (e like me kekahi mau lāʻau osteoporosis a me kekahi mau antibiotic) ke hōʻemi i ka omo ʻana o ke kino i ka magnesium. Inā ʻoe e lawe ana i kekahi mau lāʻau lapaʻau no ka wā lōʻihi, e kamaʻilio pū me kāu kauka e pili ana i kēlā.
Leka Lawe-Home
- He minerale koʻikoʻi ka Magnesium no ka hana pono ʻana o ko kākou mau ʻiʻo, nā aʻalolo, ka puʻuwai, a me nā iwi.
- ʻO ke ala maikaʻi loa a palekana hoʻi e loaʻa ai kēia mai nā meaʻai kūlohelohe e like me nā mea kanu, nā nati, a me nā palaoa.
- Mai hoʻohana i ka magnesium a i ʻole kekahi mea hoʻohui ʻē aʻe me ka ʻole o ke aʻo ʻana a ke kauka. Hiki iā ia ke hana i nā hopena ʻino a manaʻo ʻole ʻia.
- Inā he mau hopohopo kāu e pili ana i kāu mau pae magnesium, a inā ʻoe e ʻike nei i nā hōʻailona e like me ka luhi mau a i ʻole nā ʻāʻī ʻiʻo, e ʻike pono i kāu kauka no ka ʻōlelo aʻo.
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