Ngaba uhlala uziva udiniwe, uqaqamba, kwaye udiniwe? Unokucinga ukuba oku luphawu nje lokudinwa. Nangona kunjalo, ngamanye amaxesha oku kusenokubangelwa kukunqongophala kwesondlo esibalulekileyo esifunekayo emzimbeni wakho. Namhlanje, siza kuthetha ngento ebalulekileyo emizimbeni yethu, kodwa asithethi kakhulu ngayo, kwaye loo nto yinto encinci kodwa exabisekileyo eyenza umsebenzi omkhulu. Yiyo loo nto i-magnesium .
Yintoni i-magnesium ? Kutheni ibaluleke kangaka kuthi?
Ngamafutshane, i-magnesium yiminerali ebalulekileyo emizimbeni yethu. Njengokuba imoto ifuna ioyile yenjini ukuze isebenze, i-magnesium inceda ukugcina iinkqubo zeekhemikhali ezingaphezu kwama-300 emizimbeni yethu zisebenza kakuhle. Khawucinge nje, umsebenzi ongakanani na lo nto incinci enokuyenza!
Imizimba yethu ayinakukwazi ukuzenzela i-magnesium ngokwayo. Ngoko ke kufuneka siyifumane ekutyeni. Ngaphandle kwe-magnesium, ezi zinto aziyi kusebenza kakuhle:
- Izihlunu kunye nemithambo-luvo: Izihlunu zakho zifuna i-magnesium ukuze zisebenze kakuhle, zinciphe kwaye ziphumle. Ikwabalulekile ekuthumeleni imiyalezo ngenkqubo yemithambo-luvo .
- Impilo yentliziyo : I-magnesium inceda ukugcina intliziyo ibetha ngesingqi esizinzileyo.
- Amanqanaba eswekile egazini : I-magnesium ikwanceda ukulinganisela amanqanaba eswekile egazini.
- Amathambo namalungu: Oku kuyimfuneko ekwakheni amathambo aqinileyo nokugcina i-cartilage emalungu iphilile.
- I-DNA kunye neProtein: I-Magnesium ikwanegalelo ekwakhiweni kweeproteni emizimbeni yethu nakwi-DNA, equlethe ulwazi lwemfuza.
Ngokomndilili, umfazi omdala udinga malunga ne-310 milligrams ngosuku, kunye ne-350 milligrams ukuba ukhulelwe. Indoda endala idinga phakathi kwe-400-420 milligrams ngosuku.
Ngoko ke, zeziphi iindlela ezilungileyo zokuthatha i-magnesium?
Eyona ndlela ilungileyo nekhuselekileyo yokufumana oku kukutya kwethu kwemihla ngemihla . Ukutya kwendalo kuqulethe ezinye izondlo ezininzi kunye ne-magnesium, ngoko ke iingenelo emzimbeni zinkulu ngakumbi.
Ngamanye amaxesha, ukuba unesiphene se-magnesium, oogqirha banokukunika izongezo zokutya. Kodwa kufuneka ukwenze oku kuphela phantsi kwengcebiso kagqirha wakho . Kunokuba yingozi ukuthatha izongezo zokutya kwikhemesti ngokwakho.
Ziziphi ukutya ezityebileyo kwi-magnesium?
Ngethamsanqa, i-magnesium ayinzima ukuyifumana. Esi sondlo sifumaneka kakhulu kukutya okuninzi okusingqongileyo, nakukutya okufumaneka lula kwivenkile yokutya. Makhe sijonge ukuba zeziphi.
| Udidi lokutya | Imizekelo |
|---|---|
| Imifuno kunye nemifuno (Imifuno kunye nemifuno enamagqabi) | Ispinatshi, ikale, igotu kola, amagqabi emoringa, iokra, ibroccoli, kunye neetapile ezibilisiweyo ngamaxolo azo. |
| Isiqhamo (Iziqhamo) | Iziqhamo ezifana neebhanana, iiavokhado, i-tamarind, ipapaya, amaqunube amnyama. |
| Amantongomane nembewu (Amandongomane kunye neMbewu) | Ii-almond, ii-cashews, imbewu yethanga, imbewu yelanga, imbewu yeflax, imbewu ye-chia, ii-peanut kunye nebhotolo yamandongomane. |
| Iimbotyi kunye neenkozo (Iimbotyi kunye neenkozo) | Iitships, ii-peas, isoya, iimbotyi eziluhlaza, iilentile, irayisi emdaka enebran, iquinoa, ii-oats. |
| Ukutya kweentlanzi kunye nobisi (Intlanzi kunye nobisi) | Iintlanzi ezinamafutha ezifana nesalmon kunye ne-mackerel, iyogathi, itshizi kunye nobisi. |
Zithini iingenelo ze-magnesium kwimpilo ?
Ukufumana i-magnesium eyaneleyo ngokutya okunempilo kukunika iingenelo ezininzi zempilo.
- Inceda ekulawuleni uxinzelelo lwegazi oluphezulu: Uphando lubonise ukuba abantu abatya ukutya okutyebileyo kwi-magnesium bakufumanisa kulula ukulawula uxinzelelo lwabo lwegazi . Nangona kunjalo, oku akuthathi indawo yamayeza oxinzelelo lwegazi oluphezulu. Yinxalenye nje yendlela yokuphila enempilo.
- Ukunciphisa umngcipheko wesifo sentliziyo kunye nestroke: Ukufumana i-magnesium eyaneleyo kunye nokutya okunesondlo kuye kwafunyaniswa ukuba kunxulunyaniswa nokunciphisa umngcipheko wesifo sentliziyo kunye nestroke ebangelwa kukuqhekeka kwegazi engqondweni.
- Isifo Seswekile (Uhlobo Lwesibini Lwesifo Seswekile): Abantu abatya ukutya okutyebileyo kwi-magnesium banomngcipheko omncinci wokuba nesifo seswekile sohlobo lwesibini. Nangona kunjalo, ngugqirha wakho kuphela omele agqibe ukuba umntu osele enesifo seswekile ufanele athathe i-magnesium okanye hayi ukuze alawule iswekile yakhe egazini.
- I-Migraine kunye ne-Asthma: I-Magnesium inokunceda abanye abantu abanesifo se-migraine kunye nabantu abanesifo se-asthma. Nangona kunjalo, oku kunyangwa nge-magnesium enikwa nge-intravenously (IV) esibhedlele phantsi kweliso likagqirha. Kunzima ukulindela impembelelo engako kubungakanani obutyiwayo ekutyeni.
Kuza kwenzeka ntoni ukuba amanqanaba e-magnesium ayanda? Ngaba kukho naziphi na iingozi?
Oku kukwayingxaki kubantu abaninzi. Iindaba ezimnandi zezokuba kumntu ophilileyo, i-magnesium egqithisileyo ekutyeni kuphela ayisoloko iyingxaki. Kuba izintso zethu ezimbini ezikrelekrele zihluza i-magnesium egqithisileyo emzimbeni zize ziyikhuphe emchameni.
Nangona kunjalo, ingxaki iqala xa uqala ukusebenzisa izongezo ze-magnesium ngaphandle kokubonisana nogqirha. Lo ngumzekelo omhle wendlela ekunokuba yingozi ngayo ukuthatha into eninzi kakhulu.
Ukuthatha izongezo ze-magnesium ezininzi kunokubangela ezinye izinto ezifana nezi:
- Urhudo
- Isicaphucaphu
- Intlungu yesisu kunye neentlungu
Ukuba ithathwa ngeedosi eziphezulu kakhulu, inokubangela iimeko eziyingozi kakhulu ezifana nokubetha kwentliziyo okungahambelaniyo, uxinzelelo lwegazi oluphantsi kakhulu, kwanokuhlaselwa yintliziyo.
Aba bantu kufuneka balumke ngakumbi xa bethatha izongezo ze-magnesium.
Abantu abaneengxaki ezithile zempilo kufuneka baphephe ukuthatha izongezo ze-magnesium kuba imizimba yabo inobunzima bokususa i-magnesium egqithisileyo.
- Ukungasebenzi kakuhle kwezintso
- Ezinye izifo zentliziyo (umz. ukuvimba kwentliziyo)
- Izifo ze-neuromuscular ezifana ne-myasthenia gravis
- Ukuvaleka kwamathumbu
Ngoko ke, ukuba unayo nayiphi na imeko yezempilo,Musa ukuthatha naziphi na izongezo ngaphandle kokubonisana nogqirha wakho. Kwakhona, amanye amayeza (afana namayeza e-osteoporosis kunye namanye amayeza okubulala iintsholongwane) anokunciphisa ukufunxwa kwe-magnesium emzimbeni. Ukuba uthatha nawaphi na amayeza ixesha elide, thetha nogqirha wakho ngaloo nto.
Umyalezo Wokuya Ekhaya
- I-Magnesium yiminerali ebalulekileyo ekusebenzeni kakuhle kwemisipha yethu, imithambo-luvo, intliziyo kunye namathambo.
- Eyona ndlela ilungileyo nekhuselekileyo yokufumana oku kukutya kwendalo okufana nemifuno, amandongomane kunye neenkozo.
- Ungaze usebenzise i-magnesium okanye nasiphi na esinye isongezelelo ngaphandle kwengcebiso kagqirha. Inokubangela iziphumo ebezingalindelekanga neziyingozi.
- Ukuba unenkxalabo malunga namanqanaba akho e-magnesium, okanye ukuba uneempawu ezifana nokudinwa rhoqo okanye ukuqaqamba kwemisipha, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho