Ingabe uvame ukuzizwa ukhathele, uphatheke kabi, futhi ukhathele? Ungase ucabange ukuthi lokhu kumane kuyisibonakaliso sokukhathala. Kodwa-ke, ngezinye izikhathi lokhu kungabangelwa ukuntuleka kwezakhamzimba ezibalulekile umzimba wakho ozidingayo. Namuhla, sizokhuluma ngento ebalulekile emizimbeni yethu, kodwa asikhulumi kakhulu ngayo, futhi lokho kuyinto encane kodwa ewusizo eyenza umsebenzi omkhulu. Leyo yi -magnesium .
Kuyini i-magnesium ? Kungani ibaluleke kangaka kithi?
Kalula nje, i-magnesium iyiminerali ebalulekile emizimbeni yethu. Njengoba nje imoto idinga uwoyela wenjini ukuze isebenze, i-magnesium isiza ukugcina izinqubo zamakhemikhali ezingaphezu kuka-300 emizimbeni yethu zisebenza kahle. Cabanga nje, ukuthi le nto encane ingenza umsebenzi ongakanani!
Imizimba yethu ayikwazi ukukhiqiza i-magnesium ngokwayo. Ngakho-ke sidinga ukuyithola ekudleni. Ngaphandle kwe-magnesium, lezi zinto ngeke zisebenze kahle:
- Imisipha nemizwa: Imisipha yakho idinga i-magnesium ukuze isebenze kahle, ifinyele futhi iphumule. Kubalulekile futhi ekuthumeleni imiyalezo emuva naphambili ohlelweni lwemizwa .
- Impilo yenhliziyo : I-magnesium isiza ukugcina inhliziyo ishaya ngesigqi esiqinile.
- Amazinga kashukela egazini : I-magnesium iyasiza futhi ekulinganiseni amazinga kashukela egazini.
- Amathambo namalunga: Lokhu kuyadingeka futhi ekwakheni amathambo aqinile nokugcina uqwanga emalungeni luphilile.
- I-DNA kanye neProtheyini: I-Magnesium nayo inegalelo ekwakhekeni kwamaprotheni emzimbeni wethu kanye ne-DNA, equkethe ulwazi lwezakhi zofuzo.
Ngokwesilinganiso, owesifazane omdala udinga amamililitha angaba ngu-310 ngosuku, kanye namamililitha angu-350 uma ekhulelwe. Indoda endala idinga amamililitha angaba ngu-400-420 ngosuku.
Ngakho-ke, yiziphi izindlela ezingcono kakhulu zokuthatha i-magnesium?
Indlela engcono kakhulu nephephile yokuthola lokhu ukudla kwethu kwansuku zonke . Ukudla kwemvelo kuqukethe ezinye izakhamzimba eziningi kanye ne-magnesium, ngakho-ke izinzuzo emzimbeni zinkulu nakakhulu.
Ngezinye izikhathi, uma unesifo sokuntuleka kwe-magnesium, odokotela bangakunikeza izithasiselo. Kodwa kufanele ukwenze lokhu kuphela ngaphansi kweseluleko sikadokotela wakho . Kungaba yingozi ukuthatha izithasiselo ekhemisi wedwa.
Yikuphi ukudla okucebile kakhulu nge-magnesium?
Ngenhlanhla, i-magnesium ayinzima ukuyithola. Lesi sakhamzimba sitholakala kakhulu ekudleni okuningi okusizungezile, kanye nasekudleni okutholakala kalula esitolo sokudla. Ake sibheke ukuthi siyini.
| Isigaba Sokudla | Izibonelo |
|---|---|
| Amakhambi nemifino (Imifino Eluhlaza Namahlamvu) | Isipinashi, i-kale, i-gotu kola, amaqabunga e-moringa, i-okra, i-broccoli, namazambane abilisiwe ngesikhumba sawo. |
| Isithelo (Izithelo) | Izithelo ezifana nobhanana, u-avokhado, i-tamarind, i-papaya, ama-blackberry. |
| Amantongomane nembewu (Amantongomane nembewu) | Ama-alimondi, ama-cashew, imbewu yethanga, imbewu yelanga, imbewu ye-flax, imbewu ye-chia, amakinati kanye nebhotela lamakinati. |
| Imifino kanye nezinhlamvu (Imifino kanye nezinhlamvu) | Ubhontshisi, ubhontshisi, isoya, ubhontshisi oluhlaza, amalentili, ilayisi elinsundu ne-bran, i-quinoa, ama-oats. |
| Ukudla kwezinhlanzi nobisi (Inhlanzi Nobisi) | Izinhlanzi ezinamafutha njenge-salmon ne-mackerel, i-yogurt, ushizi nobisi. |
Ziyini izinzuzo zezempilo ze-magnesium?
Ukuthola i-magnesium eyanele ngokudla okunempilo kukunikeza izinzuzo eziningi zezempilo.
- Kusiza ekulawuleni umfutho wegazi ophakeme: Ucwaningo lukhombisile ukuthi abantu abadla ukudla okucebile nge-magnesium bakuthola kulula ukulawula umfutho wegazi wabo . Kodwa-ke, lokhu akulona ikhambi lemithi yomfutho wegazi ophakeme. Kumane kuyingxenye yendlela yokuphila enempilo.
- Ukunciphisa ingozi yesifo senhliziyo kanye nesifo sohlangothi: Ukuthola i-magnesium eyanele kanye nokudla okunempilo kuye kwatholakala ukuthi kuhlotshaniswa nokunciphisa ingozi yesifo senhliziyo kanye nesifo sohlangothi esibangelwa ukuqhekeka kwegazi ebuchosheni.
- Isifo Sikashukela (Isifo Sikashukela Sohlobo 2): Abantu abadla ukudla okucebile nge-magnesium basengozini encane yokuthola isifo sikashukela sohlobo 2. Kodwa-ke, udokotela wakho kuphela okufanele anqume ukuthi umuntu osenesifo sikashukela kufanele yini athathe isithasiselo se-magnesium ukuze alawule ushukela wegazi lakhe.
- I-Migraine kanye ne-Asthma: I-Magnesium ingasiza abanye abaphethwe yi-migraine kanye nabaphethwe yi-asthma. Kodwa-ke, lokhu kwelashwa nge-magnesium enikezwa nge-intravenously (IV) esibhedlela ngaphansi kokuqashwa kwezokwelapha. Kunzima ukulindela umphumela omkhulu kangako enanini elidliwa ngokudla.
Kwenzekani uma amazinga e-magnesium enyuka? Ingabe zikhona izingozi?
Lokhu kuyinkinga nakubantu abaningi. Izindaba ezinhle ukuthi kumuntu ophilile, i-magnesium eningi evela ekudleni kuphela ngokuvamile ayiyona inkinga. Ngoba izinso zethu ezimbili ezihlakaniphile zihlunga i-magnesium eningi emzimbeni bese ziyikhipha emchameni.
Kodwa-ke, inkinga iqala uma uqala ukusebenzisa izithasiselo ze-magnesium ngaphandle kokubonisana nodokotela. Lesi yisibonelo esihle sokuthi kungaba yingozi kangakanani ukuphuza into eningi kakhulu.
Ukuthatha izithasiselo eziningi ze-magnesium kungabangela izinto ezifana nalezi:
- Uhudo
- Isicanucanu
- Ubuhlungu besisu kanye nokuqaqamba kwesisu
Uma ithathwa ngemithamo ephezulu kakhulu, ingabangela izimo eziyingozi kakhulu njengokushaya kwenhliziyo okungajwayelekile, umfutho wegazi ophansi kakhulu, ngisho nokuhlaselwa yinhliziyo.
Laba bantu kufanele baqaphele kakhulu lapho bethatha izithasiselo ze-magnesium.
Abantu abanezimo ezithile zezokwelapha kufanele bagweme ukuthatha izithasiselo ze-magnesium ngoba imizimba yabo inobunzima bokukhipha i-magnesium eningi.
- Ukwehluleka kwezinso
- Ezinye izifo zenhliziyo (isib. ukuvimba kwenhliziyo)
- Izifo ze-neuromuscular ezifana ne-myasthenia gravis
- Ukuvaleka kwamathumbu
Ngakho-ke, uma unesifo esithile,Ungathathi noma yiziphi izithasiselo ngaphandle kokubonisana nodokotela wakho. Futhi, eminye imithi (njengeminye imithi ye-osteoporosis kanye neminye imithi elwa namagciwane) inganciphisa ukumuncwa kwe-magnesium emzimbeni. Uma uthatha noma yimiphi imithi isikhathi eside, khuluma nodokotela wakho ngalokho futhi.
Umlayezo Wokuya Nawe Ekhaya
- I-magnesium iyiminerali ebalulekile ekusebenzeni kahle kwemisipha yethu, izinzwa, inhliziyo kanye namathambo.
- Indlela engcono nephephile yokuthola lokhu ukudla okungokwemvelo njengemifino, amantongomane, kanye nokusanhlamvu.
- Ungalokothi usebenzise i-magnesium noma esinye isithasiselo ngaphandle kweseluleko sikadokotela. Kungabangela imiphumela emibi eyingozi nengalindelekile.
- Uma unenkinga ngamazinga akho e-magnesium, noma uma ubhekene nezimpawu ezifana nokukhathala okuqhubekayo noma ukuqaqamba kwemisipha, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.
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