Kodi nthawi zambiri mumamva kutopa, kupweteka, komanso kutopa? Mungaganize kuti izi ndi chizindikiro cha kutopa chabe. Komabe, nthawi zina izi zitha kukhala chifukwa cha kusowa kwa michere yofunika yomwe thupi lanu limafunikira. Lero, tikambirana za chinthu chofunikira kwambiri m'thupi lathu, koma sitilankhula kwambiri za icho, ndipo ndi chinthu chaching'ono koma chamtengo wapatali chomwe chimagwira ntchito yayikulu. Ndicho magnesium .
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Kodi magnesium ndi chiyani? N’chifukwa chiyani ndi yofunika kwambiri kwa ife?
Mwachidule, magnesium ndi mchere wofunikira m'thupi lathu. Monga momwe galimoto imafunikira mafuta a injini kuti igwire ntchito, magnesium imathandiza kuti njira zopangira mankhwala zoposa 300 m'thupi lathu zizigwira ntchito bwino. Tangoganizani, kachinthu kakang'ono aka kangachite ntchito yochuluka bwanji!
Matupi athu sangathe kupanga magnesium yokha. Choncho tiyenera kuipeza kuchokera ku chakudya. Popanda magnesium, zinthu izi sizingagwire ntchito bwino:
- Minofu ndi mitsempha: Minofu yanu imafunikira magnesium kuti igwire bwino ntchito, igwire bwino ntchito komanso ipumule. Ndikofunikanso potumiza mauthenga kudzera mu dongosolo la mitsempha .
- Thanzi la mtima : Magnesium imathandiza kuti mtima ugwire bwino ntchito.
- Kuchuluka kwa shuga m'magazi : Magnesium imathandizanso kuti shuga m'magazi mukhale bwino.
- Mafupa ndi mafupa: Izi ndizofunikiranso pomanga mafupa olimba ndikusunga chipolopolo m'mafupa athanzi.
- DNA ndi Mapuloteni: Magnesium imathandizanso pakupanga mapuloteni m'thupi lathu ndi DNA, yomwe ili ndi chidziwitso cha majini.
Pa avareji, mkazi wamkulu amafunika mamiligalamu pafupifupi 310 patsiku, ndi mamiligalamu 350 ngati ali ndi pakati. Mwamuna wamkulu amafunika mamiligalamu pakati pa 400-420 patsiku.
Kotero, njira zabwino zogwiritsira ntchito magnesium ndi ziti?
Njira yabwino komanso yotetezeka yopezera izi ndi kudzera mu zakudya zathu za tsiku ndi tsiku . Zakudya zachilengedwe zimakhala ndi michere yambiri pamodzi ndi magnesium, kotero ubwino wake m'thupi ndi waukulu kwambiri.
Nthawi zina, ngati muli ndi vuto la magnesium, madokotala amatha kukupatsani mankhwala owonjezera. Koma muyenera kuchita izi pokhapokha ngati dokotala wanu wakupatsani upangiri . Kungakhale koopsa kumwa mankhwala owonjezera ku pharmacy nokha.
Ndi zakudya ziti zomwe zili ndi magnesium yambiri?
Mwamwayi, magnesium sikovuta kupeza. Chakudya ichi chili ndi zakudya zambiri zomwe zili pafupi nafe, komanso zakudya zomwe zimapezeka mosavuta m'sitolo yogulitsira zakudya. Tiyeni tiwone zomwe zili.
| Gulu la Chakudya | Zitsanzo |
|---|---|
| Zitsamba ndi ndiwo zamasamba (Masamba Obiriwira ndi Ndiwo Zamasamba) | Sipinachi, kale, gotu kola, masamba a moringa, okra, broccoli, ndi mbatata zophikidwa ndi khungu lawo. |
| Zipatso (Zipatso) | Zipatso monga nthochi, mapeyala, tamarind, papaya, mabulosi akuda. |
| Mtedza ndi mbewu (Mtedza ndi Mbewu) | Ma amondi, ma cashew, mbewu za dzungu, mbewu za mpendadzuwa, mbewu za fulakesi, mbewu za chia, mtedza ndi batala wa mtedza. |
| Nyemba ndi tirigu (Nyemba ndi Tirigu) | Nandolo, nandolo, soya, nyemba zobiriwira, mphodza, mpunga wofiirira ndi chimanga, quinoa, oats. |
| Zakudya za nsomba ndi mkaka (Nsomba ndi Mkaka) | Nsomba zamafuta monga salimoni ndi mackerel, yogurt, tchizi, ndi mkaka. |
Kodi ubwino wa magnesium pa thanzi ndi wotani?
Kudya zakudya zabwino kumakupatsani ma magnesium okwanira.
- Zimathandiza kuchepetsa kuthamanga kwa magazi: Kafukufuku wasonyeza kuti anthu omwe amadya zakudya zokhala ndi magnesium yambiri amaona kuti n'zosavuta kuchepetsa kuthamanga kwa magazi awo . Komabe, izi sizingalowe m'malo mwa mankhwala a kuthamanga kwa magazi. Ndi gawo limodzi la moyo wathanzi.
- Kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko: Kudya magnesium wokwanira pamodzi ndi zakudya zoyenera kwapezeka kuti kumagwirizana ndi kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko chifukwa cha magazi kuundana muubongo.
- Matenda a Shuga (Mtundu wa 2 wa Matenda a Shuga): Anthu omwe amadya zakudya zokhala ndi magnesium yambiri amakhala ndi chiopsezo chochepa chotenga matenda a shuga a mtundu wa 2. Komabe, dokotala wanu yekha ndiye ayenera kusankha ngati munthu amene ali ndi matenda a shuga ayenera kumwa magnesium yowonjezera kuti achepetse shuga m'magazi mwake.
- Mutu ndi Mphumu: Magnesium ingathandize ena omwe ali ndi mutu waching'alang'ala komanso omwe ali ndi mphumu. Komabe, izi zimachiritsidwa ndi magnesium yomwe imaperekedwa kudzera m'mitsempha (IV) kuchipatala moyang'aniridwa ndi dokotala. N'zovuta kuyembekezera kuti kuchuluka kwa chakudya chomwe chimadyedwa kungathandize kwambiri.
Kodi chimachitika ndi chiyani ngati magnesium wambiri ikukwera? Kodi pali zoopsa zilizonse?
Vutoli ndi la anthu ambiri. Nkhani yabwino ndi yakuti mwa munthu wathanzi, magnesium yochuluka kuchokera ku chakudya chokha nthawi zambiri si vuto. Chifukwa impso zathu ziwiri zanzeru zimasefa magnesium yochuluka kuchokera m'thupi ndikuyitulutsa mu mkodzo.
Komabe, vuto limayamba mukayamba kugwiritsa ntchito mankhwala owonjezera a magnesium popanda kufunsa dokotala. Ichi ndi chitsanzo chabwino cha momwe zingakhalire zoopsa kumwa chinthu chochuluka.
Kutenga magnesium wambiri kungayambitse zinthu monga:
- Kutsegula m'mimba
- Kusanza
- Kupweteka m'mimba ndi kupweteka m'mimba
Ngati itengedwa pa mlingo waukulu kwambiri, ingayambitse matenda oopsa monga kugunda kwa mtima kosakhazikika, kuthamanga kwa magazi kochepa kwambiri, komanso ngakhale matenda a mtima.
Anthu awa ayenera kusamala kwambiri akamamwa mankhwala owonjezera a magnesium.
Anthu omwe ali ndi matenda enaake ayenera kupewa kumwa mankhwala owonjezera a magnesium chifukwa matupi awo amavutika kuchotsa magnesium yochulukirapo.
- Kulephera kwa impso
- Matenda ena a mtima (monga kutsekeka kwa mtima)
- Matenda a mitsempha monga myasthenia gravis
- Kutsekeka kwa matumbo
Chifukwa chake, ngati muli ndi vuto lililonse la matenda,Musamwe mankhwala ena owonjezera popanda kufunsa dokotala wanu. Komanso, mankhwala ena (monga mankhwala ena ofooketsa mafupa ndi maantibayotiki ena) amachepetsa kuyamwa kwa magnesium m'thupi. Ngati mukumwa mankhwala aliwonse kwa nthawi yayitali, lankhulani ndi dokotala wanu za zimenezo.
Uthenga Wopita Nawo Kunyumba
- Magnesium ndi mchere wofunikira kwambiri pakugwira ntchito bwino kwa minofu, mitsempha, mtima, ndi mafupa athu.
- Njira yabwino komanso yotetezeka yopezera izi ndi zakudya zachilengedwe monga ndiwo zamasamba, mtedza, ndi tirigu.
- Musagwiritse ntchito magnesium kapena china chilichonse chowonjezera popanda upangiri wa dokotala. Zingayambitse zotsatirapo zoopsa komanso zosayembekezereka.
- Ngati muli ndi nkhawa iliyonse yokhudza kuchuluka kwa magnesium m'thupi lanu, kapena ngati mukukumana ndi zizindikiro monga kutopa kosalekeza kapena kupweteka kwa minofu, onetsetsani kuti mwawonana ndi dokotala wanu kuti akupatseni upangiri.
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