Ngaba uhlala uziva udiniwe kwaye ungenabomi? Okanye ngaba unezihlunu ezibuhlungu nje? Ngamanye amaxesha sicinga ukuba ezi zizinto eziqhelekileyo, kodwa esinye sezizathu zoku kukungabikho kwe-magnesium, iminerali ebalulekileyo emzimbeni wethu. Enyanisweni, abantu abaninzi kwilizwe lethu abayazi kakuhle le nto. Ke namhlanje, masithethe ngokuba yintoni i-magnesium, ibaluleke kangakanani emzimbeni wethu, kwenzeka ntoni ukuba ayinayo, kunye nendlela yokuyifumana ngokwendalo.
Yintoni i-magnesium? Kutheni ibaluleke kangaka kuthi?
Ngamafutshane, i-magnesium yiminerali ebalulekileyo enceda kwiinkqubo ezininzi emizimbeni yethu. Cinga ngemizimba yethu njengomzi-mveliso omkhulu. Ukuze le fektri isebenze kakuhle, ifuna abasebenzi abaninzi abahlukeneyo. Yiyo loo nto i-magnesium injalo. Nangona ingomnye wabasebenzi abancinci emizimbeni yethu, umsebenzi ewenzayo mkhulu kakhulu.
Nazi ezinye zeendlela eziphambili i-magnesium enceda ngazo imizimba yethu:
- Ulawulo loxinzelelo lwegazi: I-magnesium inceda ukugcina uxinzelelo lwegazi luqhelekile.
- Ukuqinisa amathambo: Njenge-calcium, i-magnesium ibalulekile ekugcineni amathambo ethu omelele kwaye esempilweni.
- Ukubetha kwentliziyo: I-Magnesium inceda ukugcina isigqi sentliziyo esizinzileyo nesihambelanayo.
- Ulawulo lweswekile egazini: Oku kubaluleke kakhulu kubantu abanesifo seswekile. I-magnesium ikwadlala indima enkulu ekulawuleni amanqanaba eswekile egazini.
- Ukuveliswa kweProtein kunye neDNA: IMagnesium ikwafuneka ekwenzeni iiprotein, ezifunekayo ekukhuleni kwemizimba yethu nasekulungisweni kweeseli, kunye neDNA, equlethe ulwazi lwethu lwemfuza.
Ukunqongophala kweMagnesium kunye neengozi zayo
Ukunqongophala kweMagnesium kwenzeka xa umzimba ungafumani isixa esifunekayo seMagnesium kangangexesha elithile. Kwinqanaba lokuqala, kusenokungabikho zimpawu zibalulekileyo, kuba umzimba wethu uzama ukugcina iMagnesium eninzi kangangoko unako. Nangona kunjalo, njengoko ukunqongophala kusanda, iimpawu ezahlukeneyo ziqala ukubonakala.
| Iimpawu zokungabikho kwe-magnesium | |
|---|---|
| Iimpawu zokuqala | |
| Umnqweno wokutya | Isicaphucaphu (ukuziva ugula) |
| Ukuhlanza | Ukudinwa kakhulu kunye nobuthathaka bomzimba |
| Iimpawu ezenzeka xa ukungabikho koncedo kukhulu | |
| Ukungabi nangqondo kwamalungu | Ukuqhaqhazela kwemisipha kunye nentlungu |
| Ukuxhuzula | Ukungaqhelekanga kwesantya sentliziyo |
Ngubani osengozini enkulu?
Abanye abantu basengozini enkulu yokungabi naso i-magnesium kunabanye. Ezi ziquka:
- Abantu abanezifo zenkqubo yokugaya ukutya: Abantu abaneengxaki ezifana nesifo sikaCrohn okanye isifo seCeliac abayifunxi kakuhle i-magnesium ekutyeni.
- Abantu abanesifo seswekile sohlobo lwesibini: Isifo seswekile sinokubangela ukuba izintso zikhuphe i-magnesium eninzi.
- Abantu abasela utywala kakhulu: Utywala bunciphisa amanqanaba e-magnesium emzimbeni.
- Abantu abadala: Ukunqongophala kweMagnesium kunokwenzeka njengoko sikhula, ngenxa yokuncipha kokutya kunye nezifo ezithile.
- Abantu abasebenzisa amayeza athile: Ukusetyenziswa ixesha elide kwamayeza abizwa ngokuba yi-`Proton Pump Inhibitors (PPIs)` asetyenziswa kakhulu kwi-gastritis (umz., i-Omeprazole, i-Esomeprazole), kunokubangela ukuba amanqanaba e-magnesium ehle. Amanye amayeza esifo seswekile kunye nomhlaza nawo anokuchaphazela oku.
Ukuba ungomnye weli qela linobungozi okanye usela amayeza angentla ixesha elide, kubaluleke kakhulu ukuthetha nogqirha wakho ngale nto. Uza kujonga amanqanaba akho e-magnesium ngokwenza uvavanyo lwegazi, ukuba kuyimfuneko.
Iingenelo ezikhethekileyo ze-magnesium kwimpilo yethu
Ukongeza ekuthinteleni ukungabikho kwe-magnesium, ukufumana i-magnesium eyaneleyo kusinika nezinye izibonelelo ezininzi zempilo.
Ukukhululeka ekuxhalabeni
I-Cortisol yi-hormone elawula uxinzelelo emzimbeni wethu. I-Magnesium inceda ukulawula eli nqanaba le-cortisol. I-Magnesium ikwanceda ikhemikhali yokuzolisa imithambo-luvo yobuchopho ebizwa ngokuba ngumsebenzi we-GABA. Ke ngoko, i-magnesium inceda ekunciphiseni uxinzelelo, ixhala, kwaye ikunceda uzive ukhululekile.
Ngaba i-magnesium iyanceda kwi-migraines?
Uphando lufumanise ukuba ukunqongophala kwe-magnesium kusenokuba yenye yezizathu zokuqaqamba kwentloko. Ngenxa yoko, oogqirha ngamanye amaxesha bacebisa izongezo ze-magnesium kubantu abane-migraine.
Uncedo lokulala kakuhle
Unxibelelwano phakathi kwe-magnesium nokulala kakuhle luyamangalisa. Njengoko bekutshiwo ngaphambili, ilawula ikhemikhali yobuchopho ethi 'GABA', ethomalalisa ingqondo yethu kwaye yenze kube lula ukulala. Ikwasinceda silale kakuhle ebusuku ngokukhulula izihlunu zethu kunye nokuzisa umoya wokuzola emzimbeni.
Ngaba kuyanceda ekunciphiseni ubunzima?
Ezinye izifundo zibonisa ukuba izongezo ze-magnesium zinokunceda ekunciphiseni i-body mass index (BMI), ingakumbi kubantu abaswele i-magnesium kunye nokutyeba kakhulu.
Ingakanani i-magnesium esiyidingayo ngosuku?
Ubungakanani be-magnesium esiyidingayo ngosuku buyahluka ngokuxhomekeke kwiminyaka, isini, nokuba sikhulelwe okanye asikhulelwe. Oku kuquka zombini i-magnesium esiyifumana ekutyeni nakwizongezo.
| Iqela lobudala / imeko | Imfuneko yemihla ngemihla ye-magnesium (ii-milligrams/ngosuku) |
|---|---|
| Abantwana (ubudala obuyi-1-3) | 80 mg |
| Abantwana (abaneminyaka emi-4-8 ubudala) | 130 mg |
| Abantwana (abaneminyaka eyi-9-13) | 240 mg |
| Abantwana abancinci (abaneminyaka eli-14-18) | 360 mg |
| Oomama abakhulelweyo (abaneminyaka eli-19 ukuya kwengama-30 ubudala) | 350 mg |
| Oomama abancancisayo (abaneminyaka eli-19 ukuya kwengama-30 ubudala) | 310 mg |
Kubaluleke kakhulu: Ukuba uthatha izongezo ze-magnesium, ungaze uzithathe ngaphandle kokubonisana nogqirha. Ubungakanani be-magnesium esibufumana ekutyeni buhlala bukhuselekile, nokuba bungakanani na. Nangona kunjalo, ukuthatha i-magnesium eninzi kwizongezo kunokuba yingozi. Umlinganiselo ophezulu okhuselekileyo wemihla ngemihla kumntu omdala yi-350 mg.
Ziziphi ukutya okutyebileyo kwi-magnesium?
Ngethamsanqa, singayifumana lula i-magnesium kwizinto esizityayo nesiziselayo yonke imihla.
- Imifuno eluhlaza: Imifuno eluhlaza okwesibhakabhaka efana nespinatshi, ikale, kunye nemifuno eluhlaza.
- Amantongomane: ii-cashews, amantongomane, ii-almond, imbewu yethanga, imbewu yelanga.
- Iinkozo: iimbotyi, iimbotyi, iilentili, iisoya.
- Iinkozo ezipheleleyo: i-buckwheat, i-oats, irayisi emdaka, irhasi.
- Ezinye: Ibhanana, i-avokhado, itshokolethi emnyama.
Kungcono ukutya oku kutya ngendlela yendalo kangangoko kunokwenzeka, ngaphandle kokukucutshungulwa kakhulu, kuba xa kucutshungulwa, ezi zondlo zixabisekileyo ziyalahleka.
Izinto ekufuneka ziqwalaselwe xa uthatha izongezo ze-magnesium
Ukuba kufuneka uthathe isongezelelo se-magnesium ngokucetyiswa ngugqirha, qaphela ezi zinto.
- Iziphumo ebezingalindelekanga: Abanye abantu banokuba nesicaphucaphu, iintlungu zesisu, kunye norhudo.
- Iingxaki ngamanye amayeza: Izongezo zeMagnesium zinokusebenzisana namanye amayeza, ingakumbi amayeza okukhupha umchamo, amayeza entliziyo, kunye namanye amayeza okubulala iintsholongwane. Ngoko ke ukuba uthatha amanye amayeza, qiniseka ukuba uxelele ugqirha wakho ngaphambi kokuba uqale izongezo zeMagnesium.
- Ukugqithisa: Njengayo nayiphi na into, i-magnesium inokuba yingozi ukuba isetyenziswa kakhulu. Iimpawu zokuyithatha ngokugqithisileyo ziquka isicaphucaphu, urhudo, ukwehla okukhulu koxinzelelo lwegazi, ubuthathaka bemisipha, kunye nokudinwa kakhulu. Iidosi eziphezulu kakhulu zinokubulala.
Isilumkiso:Ukuba wena okanye omnye umntu uthatha isongezelelo se-magnesium aze abonise iimpawu zokusebenzisa kakhulu iziyobisi, yiya kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane. Ukuba kuyimfuneko, ungatsalela umnxeba iZiko loLwazi lweePoison kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso engaphezulu.
Umyalezo Wokuya Ekhaya
- I-Magnesium yiminerali ebalulekileyo kuxinzelelo lwegazi, amandla ethambo, kunye nokusebenza kakuhle kwentliziyo.
- Amanqanaba aphantsi e-magnesium emzimbeni anokubangela iingxaki ezahlukeneyo zempilo, ingakumbi ukudumba, ukulahleka kwamathambo, kunye noxinzelelo lwegazi oluphezulu.
- Eyona ndlela ilungileyo nekhuselekileyo kukufumana i-magnesium ekutyeni kwendalo okufana nemifuno eluhlaza, amandongomane, iimbotyi kunye neenkozo ezipheleleyo.
- Izongezo zeMagnesium (iipilisi) mazithathwe kuphela phantsi kwengcebiso kagqirha. Ungaze uzisebenzise wedwa.
- Ukutya i-magnesium eninzi kwi-supplements kunokuba yingozi kwaye kube yingozi emzimbeni.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho