Unyango oluKhawulezileyo lokuFatigue, i-Muscle Cramps, kunye nokunye

Umxholo

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Kuyahenda ukubhala ukucima ukudinwa okanye ukuqaqanjelwa kwezihlunu njengeziphumo ebezingalindelekanga zokuzilolonga okanye ishedyuli yoqeqesho enzima. Kodwa eneneni, ezi ziiflegi ezibomvu eziqhelekileyo zokunqongophala kwe-magnesium, echaphazela abantu abadala abangama-80 e-US, utshilo uCarolyn Dean, M.D., N.D., umbhali we Ummangaliso weMagnesium. Iziyobisi ezomeleleyo zisengozini yokufumana ukusilela, kuba ulahlekelwa sisondlo ngokubila. Kwaye yingxaki leyo, kuba i-magnesium inceda ekukhupheni i-lactate ebuhlungu kwizihlunu zakho emva kokuzilolonga, yonyusa amanqanaba amandla, inyusa uxinzelelo, ikhusela intliziyo, kwaye yakhe ukomelela kwamathambo. Ke sibuze uDean ukuba angazifumana njani ngakumbi ezi zondlo zamandla.

Gcobisa i-Tootsies yakho

Kwixesha elizayo usuku lomlenze lishiya isiqingatha sakho esisezantsi siziva sibuhlungu kwaye sibuhlungu, yongeza ½ indebe yeetyuwa zeEpsom kwibhakethi elikhulu lamanzi ashushu kwaye uthambise iinyawo zakho kangangesiqingatha seyure, ucebisa uDean. I-Magnesium esuka kwiityuwa iya kufunxwa eluswini lwakho, ithomalalise amahlaba ethole kwaye ithomalalise umoya wakho. (Eli qhinga linye linokukunceda ekunciphiseni iintlungu ezinyaweni emva koBusuku beZithende eziPhakamileyo.) Iigels zeMagnesium, ezifumaneka kwiivenkile zokutya zezempilo, zinokunyusa amanqanaba akho ngelixa uthomalalisa izihlunu zakho. Kodwa ukusetyenziswa okungapheliyo kunokucaphukisa ulusu lwakho, ulumkisa uDean.

Guzzle More Green Juice

UDean uthi umhlaba wale mihla uqulethe i-magnesium encinci kunangaphambili, oko kuthetha ukuba ukutya kwethu kwenza kakuhle-kodwa kusenokwenzeka ukukhulisa ukutya kwakho ngokutya. Imithombo ephezulu ibandakanya ubumnyama, imifuno enamagqabi, amandongomane kunye nembewu, ukhula lwaselwandle, kunye netshokholethi emnyama yekhokho. Zama ukutya iireyithi ezintlanu ngosuku. Ukuba oku kubonakala ngathi kuninzi, yenza kube lula ngokongeza ezinye ezimbalwa zesipinatshi kunye nomgubo omnyama wekhokho kwijusi yakho elandelayo eluhlaza. (Zama le Recipe yeJuice eluhlaza okomeleleyo.)

Qala ukongezelela

Ukutya okucetyiswayo kwe-magnesium kwabasetyhini ngama-310 ukuya kuma-320 mg (350 mg ukuba ukhulelwe), kodwa uphando lubonisa ukuba abasetyhini abafanelekileyo banokufuna iipesenti ezili-10 ukuya kwezingama-20 ngaphezulu ukwenza oko baphulukana nokubila. Zama ukuncedisa ngepilisi equlethe i-magnesium citrate, ifom elula kakhulu, njengeGNC Super Magnesium 400 mg ($ 15; gnc.com). Kodwa uninzi lwabasetyhini lufumanisa ukuba ukuthatha idosi enye, enkulu njengale kuyacaphukisa isisu sabo. Ukuba kunjalo, uDean ucebisa ukukhetha uhlobo olungumgubo we-magnesium citrate. Yongeza idosi yansuku zonke ecetyiswayo kwibhotile yamanzi, kwaye usele kancinci imini yonke. (Sibuze uGqirha wokuTyelwa: Zeziphi ezinye iiVithamini ekufuneka ndizithathe?)

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