Unowanzonzwa kuneta, kurwadziwa, uye kuneta here? Ungafunga kuti izvi zvinongova chiratidzo chekuneta. Zvisinei, dzimwe nguva izvi zvinogona kunge zvichikonzerwa nekushaikwa kwezvinovaka muviri zvakakosha zvinodiwa nemuviri wako. Nhasi, tichataura nezvechimwe chinhu chakakosha kumiviri yedu, asi hatitauri nezvazvo zvakanyanya, uye icho chinhu chidiki asi chinokosha chinoita basa guru. Iyo imagnesium .
Chii chinonzi magnesium ? Sei ichikosha kwatiri?
Zvichitaurwa zviri nyore, magnesium imineral inokosha kumiviri yedu. Kungofanana nemota inoda oiri yeinjini kuti ishande, magnesium inobatsira kuchengetedza maitiro emakemikari anopfuura mazana matatu mumiviri yedu achishanda zvakanaka. Chimbofunga, kuti chinhu ichi chidiki chinogona kushanda zvakadini!
Miviri yedu haigone kugadzira magnesium yoga. Saka tinofanira kuiwana kubva muchikafu. Pasina magnesium, zvinhu izvi hazvishande nemazvo:
- Tsandanyama netsinga: Tsandanyama dzako dzinoda magnesium kuti dzishande zvakanaka, dzigadzikane uye dzizorore. Zvakakoshawo pakutumira mameseji kuburikidza netsinga .
- Hutano hwemwoyo : Magnesium inobatsira kuti mwoyo urambe uchirova zvakanaka.
- Mazinga eshuga muropa : Magnesium inobatsirawo kudzikamisa huwandu hweshuga muropa.
- Mapfupa nemajoini: Izvi zvinodiwawo pakuvaka mapfupa akasimba uye kuchengetedza mapfupa ari mumajoini akasimba.
- DNA neMapuroteni: Magnesium inobatsirawo pakuumbwa kwemapuroteni mumuviri wedu neDNA, ine ruzivo rwemajini.
Paavhareji, mukadzi mukuru anoda mamirigiramu angangoita 310 pazuva, uye mamirigiramu 350 kana aine pamuviri. Murume mukuru anoda mamirigiramu ari pakati pe400-420 pazuva.
Saka, ndedzipi nzira dzakanakisisa dzekutora magnesium?
Nzira yakanakisisa uye yakachengeteka yekuwana izvi ndeyekudya kwedu kwezuva nezuva . Zvikafu zvechisikigo zvine zvimwe zvinovaka muviri zvakawanda pamwe chete nemagnesium, saka mabhenefiti kumuviri akatokura.
Dzimwe nguva, kana uine kushomeka kwemagnesium mumuviri, vanachiremba vanogona kukupa mishonga yekuwedzera. Asi unofanira kuita izvi uchirayirwa nachiremba wako . Zvingave nengozi kutora mishonga yekuwedzera kubva kupharmacy wega.
Ndezvipi zvekudya zvine magnesium yakawanda?
Nerombo rakanaka, magnesium haisi yakaoma kuwana. Ichi chikafu chinowanikwa muzvikafu zvakawanda zvakatikomberedza, uye muzvikafu zvinowanikwa nyore nyore muchitoro. Ngationei kuti chii.
| Chikamu Chekudya | Mienzaniso |
|---|---|
| Miriwo nemiriwo (Miriwo yemashizha nemiriwo) | Sipinachi, kale, gotu kola, mashizha emoringa, okra, broccoli, nembatatisi dzakabikwa neganda radzo. |
| Muchero (Michero) | Michero yakaita semabhanana, maavocado, tamarind, papaya, mablackberries. |
| Nzungu nembeu (Nzungu neMbeu) | Maarumondi, macashew, mhodzi dzemanhanga, mhodzi dzezuva, mhodzi dzeflax, mhodzi dzechia, nzungu nepeanut butter. |
| Nyemba nezviyo (Nyemba neZviyo) | Nyemba, nyemba, soya, bhinzi dzegirini, nyemba, mupunga webrown ne bran, quinoa, oats. |
| Hove nezvokudya zvemukaka (Hove & Dairy) | Hove dzine mafuta akadai sesalmon ne mackerel, yogati, chizi, uye mukaka. |
Ndezvipi zvakanakira magnesium pahutano ?
Kuwana magnesium yakakwana kuburikidza nekudya zvine hutano kunokupa mabhenefiti akawanda ehutano.
- Inobatsira kudzora BP yakakwira: Ongororo yakaratidza kuti vanhu vanodya chikafu chine magnesium yakawanda vanoona zviri nyore kudzora BP yavo . Zvisinei, izvi hazvisi zvekutsiva mishonga yeBP yakakwira. Inongova chikamu chemararamiro ane hutano.
- Kuderedza njodzi yezvirwere zvemwoyo nestroke: Kuwana magnesium yakakwana pamwe nekudya zvine mwero kwakawanikwa kuti kune chekuita nekuderedza njodzi yezvirwere zvemwoyo nestroke zvinokonzerwa nekugwamba kweropa muuropi.
- Chirwere Cheshuga (Chirwere Cheshuga Cherudzi rwechipiri): Vanhu vanodya chikafu chine magnesium yakawanda vane mukana mudiki wekuva nechirwere cheshuga cherudzi rwechipiri. Zvisinei, chiremba wako chete ndiye anofanira kusarudza kana munhu ane chirwere cheshuga achifanira kutora magnesium supplement kuti adzore shuga yeropa rake.
- Migraine neAsthma: Magnesium inogona kubatsira vamwe vanorwara nemigraine neasthma. Zvisinei, iyi inorapwa nemagnesium inopihwa netsinga (IV) muchipatara ichitariswa nachiremba. Zvakaoma kutarisira kuti huwandu hwemadyiro anodyiwa muchikafu hunogona kubatsira.
Chii chinoitika kana huwandu hwemagnesium hukawedzera? Pane njodzi here?
Iri idambudzikowo kune vanhu vazhinji. Mashoko akanaka ndeekuti mumunhu ane hutano, magnesium yakawandisa kubva muchikafu chega kazhinji haisi dambudziko. Nekuti itsvo dzedu mbiri dzakangwara dzinobvisa magnesium yakawandisa mumuviri dzoiburitsa muweti.
Zvisinei, dambudziko rinotanga kana ukatanga kushandisa mishonga yekuwedzera magnesium usina kubvunza chiremba. Uyu muenzaniso wakanaka wekuti zvinogona kuva nengozi sei kutora chimwe chinhu chakawandisa.
Kutora magnesium yakawanda kunogona kukonzera zvimwe zvinhu zvakaita se:
- Manyoka
- Kusvotwa
- Marwadzo emudumbu uye kurwadziwa kwemudumbu
Kana ikanwiwa zvakanyanya, inogona kukonzera zvirwere zvine njodzi zvakaita sekurova kwemoyo kusina kurongeka, BP yakaderera, uye kunyange kurwara nemoyo.
Vanhu ava vanofanira kungwarira zvikuru pavanotora mishonga yekuwedzera magnesium.
Vanhu vane mamwe matambudziko ehutano vanofanira kudzivisa kutora ma supplements e magnesium nekuti miviri yavo inonetseka kubvisa magnesium yakawandisa.
- Kukundikana kweitsvo
- Zvimwe zvirwere zvemwoyo (semuenzaniso heart block)
- Zvirwere zvetsinga dzemutsinga zvakaita se myasthenia gravis
- Kuvharika kwematumbu
Saka, kana uine chero chirwere,Usatore mishonga yekuwedzera usina kubvunza chiremba wako. Zvakare, mimwe mishonga (yakadai semimwe mishonga ye osteoporosis nemimwe mishonga inorwisa mabhakitiriya) inogona kuderedza kupinza kwemagnesium mumuviri. Kana uri kutora mimwe mishonga kwenguva refu, taura nachiremba wako nezvazvo futi.
Mharidzo Yekuenda Nayo Kumba
- Magnesium imineral inokosha pakushanda zvakanaka kwemhasuru dzedu, tsinga, mwoyo, nemapfupa.
- Nzira yakanakisisa uye yakachengeteka yekuwana izvi ndeyekudya kwechisikigo senge miriwo, nzungu, uye zviyo.
- Usamboshandisa magnesium kana chimwe chinhu chekuwedzera usina kupiwa mazano nachiremba. Izvi zvinogona kukonzera migumisiro yakaipa uye isingatarisirwi.
- Kana uine zvinokunetsa nezvehuwandu hwemagnesium mumuviri wako, kana kuti uri kuona zviratidzo zvakaita sekuneta nguva dzose kana kurwadziwa kwetsandanyama, iva nechokwadi chekuona chiremba wako kuti akupe mazano.
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