Bɔku tɛm yu kin fil taya, yu kin fil pen, ɛn yu kin taya? Yu go tink se dis na jɔs sayn fɔ sho se yu taya. Bɔt sɔntɛnde dis kin bi bikɔs yu nɔ gɛt wan impɔtant tin we yu bɔdi nid. Tide, wi go tɔk bɔt sɔntin we impɔtant fɔ wi bɔdi, bɔt wi nɔ de tɔk bɔt am bɔku, ɛn dat na smɔl bɔt valyu tin we de du big wok. Dat na magnɛsiɔm .
Wetin na magnɛsiɔm ? Wetin mek i rili impɔtant to wi?
Fɔ tɔk am simpul wan, magnɛsiɔm na impɔtant tin fɔ wi bɔdi. Jɔs lɛk aw motoka nid injin ɔyl fɔ mek i ebul fɔ rɔn, na so magnɛsiɔm kin ɛp fɔ mek pas 300 kemikal dɛn we de na wi bɔdi wok fayn fayn wan. Jɔs tink bɔt aw dis smɔl tin kin du bɔku wok!
Wi bɔdi nɔ kin ebul fɔ mek magnɛsiɔm fɔ insɛf. So wi nid fɔ gɛt am frɔm it. If yu nɔ gɛt magnɛsiɔm, dɛn tin ya nɔ go wok fayn:
- di mכsul dεm εn di nεv dεm: Yu mכsul dεm nid magnεsium fכ wok fayn fayn wan, kכntrakt εn rilaks. I impɔtant bak fɔ sɛn mɛsej bak ɛn kam tru di nervɔs sistɛm .
- At hεlth : Magnesium de εp fכ kip di at bit insay wan stedi ritm.
- Di shuga we de na di blɔd : Magnɛsiɔm de ɛp bak fɔ balans di shuga we de na di blɔd.
- di bon dεm εn di joyn dεm: Dis nid bak fכ bil strכng bon dεm εn fכ mek di kכtilaj na di joyn dεm hεlty.
- DNA εn Protein: Magnesium de kכntribyut bak fכ fכm protin dεm na wi bכdi εn DNA, we gεt jεnεtik infכmeshכn.
Na avrej, big uman nid lɛk 310 miligram fɔ wan de, ɛn 350 miligram if i gɛt bɛlɛ. big man nid bitwin 400-420 miligram pan de.
So, wetin na di bɛst we fɔ tek magnɛsiɔm?
Di bɛst ɛn sef we fɔ gɛt dis na di it we wi de it ɛvride . Natura l it dεm gεt bכku כda nyutriεnt dεm wit magnεsium, so di bεnεfit dεm fכ di bכdi de ivin bכku.
Sɔntɛnde, if yu nɔ gɛt magnɛsiɔm, dɔktɔ dɛn kin gi yu sɔpɔtmɛnt. Bɔt yu fɔ jɔs du dis ɔnda di advays we yu dɔktɔ gi yu . I kin denja fɔ tek supamakit frɔm famasi fɔ yusɛf.
Us it dɛn we gɛt bɔku bɔku magnɛsiɔm?
Bɔt gud tin na dat, i nɔ at fɔ fɛn magnɛsiɔm. Dis nyutriɛnt de bɔku pan bɔku it dɛn we de rawnd wi, ɛn na it dɛn we izi fɔ gɛt na di grosa. Lɛ wi tek wan luk pan wetin dɛn bi.
| Fɔd Kategori | Ɛgzampul dɛn |
|---|---|
| Ɛrb ɛn vɛjitebul dɛn (Lif Grin & Veggies) | Spinach, kale, gotu kola, moringa lif, okra, brɔkoli, ɛn potato we dɛn bɔy wit dɛn skin. |
| Frut (Frut dɛn) . | Frut dɛn lɛk banana, avokado, tamarind, papaya, blakberi. |
| Nat ɛn sid dɛn (Nat & Sid) | Almɔnd, kash, pɔmpin sid, sanflawa sid, flaks sid, chia sid, pinat ɛn pinat bɔta. |
| Ligim ɛn grens dɛn (Lɛgum & Grens) . | Chikpis, pis, soya, grɛn bins, lentil, brawn rays wit bran, quinoa, ɔts. |
| Fish ɛn it dɛn we dɛn kin mek wit milk (Fish ɛn Dairy) | Fish we gɛt ɔyl lɛk salmɔn ɛn makrɛl, yogɔt, chiz, ɛn milk. |
Wetin na di wɛlbɔdi bɛnifit dɛn we magnɛsiɔm gɛt?
We yu gɛt inof magnɛsiɔm tru di it we yu de it fayn, dat de gi yu bɔku bɛnifit dɛn fɔ yu wɛlbɔdi.
- I de ɛp fɔ kɔntrol ay blɔd prɛshɔn: Risach dɔn sho se pipul dɛn we de it it we gɛt bɔku magnɛsium kin si am izi fɔ kɔntrol dɛn blɔd prɛshɔn . Bɔt dis nɔto fɔ tek ples fɔ mɛrɛsin fɔ ay blɔd prɛshɔn. Na jɔs pat pan wɛlbɔdi layf.
- Fɔ ridyus di risk fɔ gɛt at sik ɛn strok: Dɛn dɔn si se if pɔsin gɛt inof magnɛsium wit di it we i de it fayn, dat kin mek i nɔ gɛt at sik ɛn strok we blɔd kin klɔt na di bren.
- Dayabitis (Type 2 Diabetes): Pipul wae de it tin wae gɛt bɔku magnesium nɔr kin gɛt tayp 2 dayabitis. Bɔt na yu dɔktɔ nɔmɔ fɔ disayd if pɔsin we dɔn ɔlrɛdi gɛt dayabitis fɔ tek magnɛsiɔm sɔpɔtmɛnt fɔ kɔntrol in blɔd shuga ɔ nɔ fɔ tek am.
- Maygren ɛn Asma: Magnɛsiɔm kin ɛp sɔm pipul dɛn we gɛt maygren ɛn pipul dɛn we gɛt asma. Bɔt dɛn kin trit dis wit magnɛsiɔm we dɛn kin gi insay di bɛlɛ (IV) na ɔspitul we di dɔktɔ de kia fɔ am. I at fɔ ɛkspɛkt da kayn ifɛkt de frɔm di amount we dɛn de it tru it.
Wetin kin apin if di magnɛsiɔm lɛvɛl go ɔp? Ɛni risk dɛn de we kin apin?
Dis na prɔblɛm bak fɔ bɔku pipul dɛn. Di gud nyus na dat, pan pɔrsin wae gɛt wɛl bɔdi, bɔrku tɛm nɔr kin gɛt bɔrku magnɛsiɔm we kin kɔmɔt pan it nɔmɔ. Bikɔs wi tu kleva kidni dɛn de filta di magnɛsium we pasmak na di bɔdi ɛn pul am na di urine.
Bɔt di prɔblɛm kin bigin we yu bigin fɔ yuz magnɛsiɔm sɔpɔtmɛnt dɛn we yu nɔ go to dɔktɔ. Dis na fayn ɛgzampul fɔ sho aw i kin denja fɔ tek bɔku tin.
If yu tek bɔku bɔku magnɛsiɔm sɔpɔtmɛnt dɛn, dat kin mek yu gɛt tin dɛn lɛk:
- Rɔnbɛlɛ
- Vɔmit
- Bɛlɛ pen ɛn kramp
If yu tek am wit bɔku bɔku mɛrɛsin, i kin mek yu gɛt tin dɛn we rili denja lɛk aw yu at nɔ de bit ɔltɛm, yu blɔd prɛshɔn rili smɔl, ɛn ivin at atak.
Dɛn pipul ya fɔ tek tɛm mɔ we dɛn de tek magnɛsiɔm sɔpɔtmɛnt.
Pipul wae gɛt sɔm kayn mɛrɛsin fɔ avɔyd fɔ tek magnɛsiɔm sɔpɔtmɛnt bikɔs dɛn bɔdi kin gɛt prɔblɛm fɔ pul di magnɛsiɔm we pasmak.
- Kidni we nɔ de wok fayn
- Sɔm hat sik dɛm (e.g. at blɔk) .
- Nyuromɔskul sik dɛn lɛk myasthenia gravis
- Di bɔdi we de ambɔg di bɔdi
So, if yu gɛt ɛni sik we yu de mɛn, .Nɔ tek ɛni supamakit we yu nɔ go to yu dɔktɔ. Dɔn bak, sɔm mɛrɛsin dɛn (lɛk sɔm mɛrɛsin dɛn we de mek pɔsin gɛt ɔstioporosis ɛn sɔm antibayɔtiks) kin mek di bɔdi nɔ gɛt magnɛsiɔm. If yu de tek ɛni mɛrɛsin fɔ lɔng tɛm, tɔk to yu dɔktɔ bɔt dat bak.
Mɛsej we dɛn kin kɛr go na os
- Magnesium na wan minral we impɔtant fɔ mek wi mɔsul dɛn, nerv dɛn, at, ɛn bon dɛn wok fayn fayn wan.
- Di bɛst ɛn sef we fɔ gɛt dis na frɔm natura l it dɛn lɛk vɛjitebul, nɛt, ɛn grens.
- Nɔ ɛva yuz magnɛsiɔm ɔ ɛni ɔda supamakit if yu nɔ gɛt dɔktɔ advays. I kin mek pɔsin gɛt bad bad tin dɛn we i nɔ bin de tink se go apin.
- If yu gɛt ɛnitin we de mɔna yu bɔt yu magnɛsium lɛvɛl, ɔ if yu de gɛt sɔm sayn dɛn lɛk fɔ taya ɔltɛm ɔ yu mɔsul dɛn de kramp, mek shɔ se yu go to yu dɔktɔ fɔ advays.
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