10 Uninzi lokutya okuTyebileyo kweMagnesium
Umxholo
- Ukutya okunotyebileyo kweMagnesium
- Iimpawu zokunqongophala kwemagniziyam emzimbeni
- Usebenzisa nini izongezo zemagniziyam
Ukutya okunotye ngemagniziyam ikakhulu yimbewu, enjengembewu yeflakisi kunye nesesame, iimbewu zeoyile, ezinje ngee-chestnuts kunye namandongomane.
I-Magnesium yinto ebalulekileyo yezimbiwa esetyenziselwa emzimbeni ukwenza imisebenzi efana nokuveliswa kweprotein, ukusebenza kakuhle kwenkqubo yemithambo-luvo, ulawulo lweswekile yegazi kunye nolawulo lwexinzelelo lwegazi. Ukongeza, ikwenza kube lula ukuhanjiswa kweentshukumisa zentliziyo kunye nokulawula izihlunu zemisipha. Funda ngendlela iMagnesium ephucula ngayo ukusebenza kwengqondo.
Ukutya okunotyebileyo kweMagnesium
Le theyibhile ilandelayo ibonisa eyona mithombo iphambili yemagniziyam ekudleni, kunye nenani lale minerali ikhoyo kwi-100 g yokutya.
| Ukutya (100g) | Magnesium | Amandla |
| Imbewu yamathanga | 262 mg | 446 kcal |
| IBrazil nut | 225 mg | 655 kcal |
| Imbewu yeSesame | 346 mg | 614 kcal |
| Imbewu yeflakisi | 362 mg | 520 kcal |
| Inqatha | 260 mg | 574 kcal |
| Iiamangile | 304 mg | I-626 kcal |
| Amandongomane | 100 mg | 330 kcal |
| Oat | 175 mg | 305 kcal |
| Ispinatshi esiphekiweyo | 87 mg | 23 kcal |
| Ibhanana yesilivere | 29 mg | I-92 kcal |
Okunye ukutya okunexabiso elifanelekileyo le-magnesium lubisi, iyogathi, itshokholethi emnyama, amakhiwane, iiavokhado kunye neembotyi.
Iimpawu zokunqongophala kwemagniziyam emzimbeni
Umntu omdala osempilweni ufuna isixa esiphakathi kwe-310 mg ukuya kwi-420 mg yemagnesium ngemini, kunye nokusilela kwale minerali emzimbeni kunokubangela iimpawu ezinje:
- Utshintsho kwinkqubo yeemvakalelo, ezinje ngokudakumba, ukungcangcazela kunye nokungalali;
- Ukungoneli kwentliziyo;
- IOsteoporosis;
- Uxinzelelo oluphezulu;
- Iswekile yemellitus;
- Uxinzelelo lwangaphambi kokuya exesheni - PMS;
- Ukuphuthelwa;
- Iicramps;
- Ukungabikho komdla;
- Ubuthathaka;
- Ukungabikho kwememori.
Amanye amayeza anokubangela uxinzelelo olusezantsi lwe-magnesium egazini, njenge-cycloserine, i-furosemide, i-thiazides, i-hydrochlorothiazides, i-tetracyclines kunye nezinto zokucwangcisa zomlomo.
Usebenzisa nini izongezo zemagniziyam
Isidingo sokongezwa kwemagniziyam sinqabile, kwaye sihlala senziwa kuphela kwimeko yokukhubazeka kwasekuqaleni kwesibeleko ngexesha lokukhulelwa okanye phambi kokugabha okugqithisileyo okanye urhudo. Kubalulekile ukuba uqaphele ukuba, kwimeko yokongezwa kwemagniziyam ngexesha lokukhulelwa, kufuneka iyeke malunga neveki yama-35 yokukhulelwa, ukuze isibeleko sikwazi ukwenza isivumelwano ngokufanelekileyo ukuvumela umntwana ukuba azalwe.
Ukongeza, kwezinye kunokuba yimfuneko ukusebenzisa izongezo zemagniziyam, ngakumbi xa kukho izinto ezinciphisa ngokwendalo amanqanaba emagniziyam emzimbeni, njengokuguga, isifo seswekile, ukusela kakhulu utywala kunye neziyobisi ezichazwe apha ngasentla. Ngokubanzi, ukongezwa kwe-magnesium kuyacetyiswa xa amanqanaba e-magnesium egazini engaphantsi kwe-1 mEq kwilitha nganye yegazi, kwaye kufuneka ihlale isenziwa nogqirha okanye isondlo.
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