IMagnesium: 6 izizathu zokuba kutheni kufuneka uyithathe
Umxholo
- Yintoni i-magnesium?
- Ubungakanani obucetyiswayo
- Ukutya okunotyebileyo kweMagnesium
- Izixhobo zeMagnesium
I-Magnesium yimaminerali efumaneka kukutya okufana nembewu, amandongomane kunye nobisi, kwaye yenza imisebenzi eyahlukeneyo emzimbeni, njengokulawula ukusebenza kwemithambo-luvo kunye nezihlunu kunye nokunceda ukulawula iswekile yegazi.
Ingcebiso yemihla ngemihla yokusetyenziswa kwemagniziyam ihlala ifumaneka ngokulula xa usitya ukutya okunezondlo kunye nokwahluka, kodwa kwezinye iimeko kunokuba yimfuneko ukusebenzisa izongezo, ekufuneka zichazwe ngugqirha okanye ngumondli.
Yintoni i-magnesium?
Magnesium yenza imisebenzi emzimbeni enje:
- Ukuphucula ukusebenza komzimba, kuba kubalulekile ukunciphisa imisipha;
- Thintela i-osteoporosis, kuba iyanceda ukuvelisa iihormoni ezonyusa ukwakheka kwethambo;
- Uncedo ukulawula iswekile, kuba ilawula ukuhanjiswa kweswekile;
- Ukunciphisa umngcipheko wesifo sentliziyo, njengoko kunciphisa ukuqokelelwa kwamacwecwe amanqatha kwimithambo yegazi;
- Ukuphelisa ukuqaqamba kwentliziyo kunye nokugaya okungalunganga, ngakumbi xa isetyenziswa ngendlela yemagniziyam hayidroksayidi;
- Lawula uxinzelelo lwegazi, ngakumbi kwabasetyhini abakhulelweyo abasemngciphekweni we-eclampsia.
Ukongeza, i-magnesium ikwasetyenziselwa amayeza e-laxative ukulwa ukuqhina kunye nakumayeza asebenza njenge-antacids zesisu.
Ubungakanani obucetyiswayo
Ixabiso lemihla ngemihla le-magnesium liyahluka ngokobuni kunye nobudala, njengoko kubonisiwe ngezantsi:
| Ubudala | Ingcebiso yemihla ngemihla yeMagnesium |
| Iinyanga ezi-0 ukuya kwezi-6 | 30 mg |
| Iinyanga ezi-7 ukuya kwezi-12 | 75 mg |
| 1 ukuya kwiminyaka emi-3 | 80 mg |
| Iminyaka emi-4 ukuya kweli-8 | I-130 mg |
| Iminyaka eli-9 ukuya kweli-13 | 240 mg |
| Amakhwenkwe aneminyaka eli-14 ukuya kweli-18 ubudala | 410 mg |
| Amantombazana ukusuka kwi-14 ukuya kwi-18 mg | I-360 mg |
| Amadoda aneminyaka eli-19 ukuya kwengama-30 ubudala | 400 mg |
| Abafazi abaneminyaka eli-19 ukuya kwengama-30 | 310 mg |
| Abafazi abakhulelweyo abangaphantsi kwe-18 | 400 mg |
| Abafazi abakhulelweyo abaphakathi kweminyaka eli-19 nengama-30 ubudala | 350 mg |
| Abafazi abakhulelweyo abaphakathi kweminyaka engama-31 ukuya kwengama-50 ubudala | I-360 mg |
| Ngexesha lokuncancisa (umfazi ongaphantsi kwe-18) | I-360 mg |
| Ngexesha lokuncancisa (owasetyhini uneminyaka eli-19 ukuya kwengama-30) | 310 mg |
| Ngexesha lokuncancisa (owasetyhini uneminyaka engama-31 ukuya kwengama-50) | 320 mg |
Ngokubanzi, ukutya okusempilweni kunye nokutya okulingeneyo kwanele ukufumana izindululo zemihla ngemihla yemagniziyam. Jonga ukubaluleka kwemagniziyam ekukhulelweni.
Ukutya okunotyebileyo kweMagnesium
Ukutya okunotye nge-magnesium kuhlala kuphezulu kwifayibha, kwaye ezona ziphambili kukutya okuziinkozo, iimbotyi kunye nemifuno. Jonga uluhlu olupheleleyo:
- Iimbotyi, njengeembotyi neelentile;
- Amazimba, njenge-oats, ingqolowa kunye nerayisi emdaka;
- Isiqhamo, ezinjengeavokhado, ibhanana kunye ne-kiwi;
- Imifuno, ngakumbi i-broccoli, ithanga kunye namagqabi aluhlaza, njenge-kale nespinatshi;
- Imbewu, ingakumbi ithanga nojongilanga;
- Imbewu yeoyile, ezinje ngeeamangile, iihazelnuts, i-Brazil nuts, ii-cashew nuts, amandongomane;
- Ubisiiyogathi kunye nezinye izinto ezivela kuzo;
- Abanye: ikofu, inyama kunye netshokholethi.
Ukongeza koku kutya, ezinye iimveliso ezinamashishini nazo ziqinisiwe ngemagniziyam, ezinje ngeesiriyeli zakusasa okanye itshokholethi, kwaye nangona ingezizo ezona ndlela zilungileyo, zinokusetyenziswa kwezinye iimeko. Jonga ezona 10 zityebileyo zokutya okune-magnesium.
Izixhobo zeMagnesium
Izongezo zeMagnesium zihlala zicetyiswa kwimeko yokusilela kwale minerali, ukuba kunokwenzeka ukusebenzisa zombini isongezelelo se-multivitamin ngokubanzi esinemagniziyam kunye nesongezelelo semagniziyam, esihlala sisetyenziswa ngohlobo lwe-chelated magnesium, i-magnesium aspartate, i-magnesium citrate, i-magnesium lactate i-magnesium chloride.
Ukongezwa kufuneka kuboniswe ngugqirha okanye isondlo, kuba idosi ekhuthazwayo ixhomekeke kwisizathu esibangela ukusilela kwakho, ukongeza, ukugqitha kwayo kunokubangela isicaphucaphu, ukugabha, i-hypotension, ukozela, ukubona kabini kunye nobuthathaka.
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