Udinga i-magnesium engakanani?
Ososayensi bezokwelapha baye babalwa ukuthi ngesikhathi sokukhulelwa owesifazane udinga i-magnesium kumthamo we-1000-1200 mg ngosuku. Le mali izanele ngokwanele ukuhlangabezana nezidingo zomama nomntwana. Kuyaziwa ukuthi le microelement ihilelekile ngokoqobo kuzo zonke izinqubo zomzimba.
Njengomthetho, ngenxa yokudla okungalinganiselwe kwabesifazane ngesikhathi sokukhulelwa, kukhona ukuntuleka okukhulu kwe-magnesium, ekhombisa ukuthi:
- izinkinga ezinezizinda ezingokomzwelo ngendlela yokwehla, ukucasula, ukukhala, ukungabi namandla okusebenza;
- ukuqotshwa, isifo sohudo kanye nokuvinjelwa;
- ama-cramps avamile emisipha ye-gastrocnemius (ikakhulukazi ebusuku), kuvame ukuphoqa imisipha yangemuva (intamo, okhalweni);
- i-ithrekhi ye-uterus eyandisiwe, eyisisindo esikhulu futhi iphinde ihluke ngezinga eliphansi le-magnesium emzimbeni, eligcwele ukwesaba kokukhulelwa kwesisu;
- ukucindezela okwandayo, okungaholela ekutholeni isizungu nokuphelelwa amandla.
Kodwa i-magnesium eningi ngesikhathi sokukhulelwa nayo iyingozi, ngoba ingabangela ukuncipha okubukhali ekucindezelweni, ukwehla kwamandla, izinkinga zenhliziyo (bradycardia), ukucindezeleka kwesimiso sezinzwa zomphakathi, ngakho-ke umthamo kufanele umiswe udokotela.
Ukwengeza, owesifazane kufanele aqaphele ukuthi le micronutrient isetshenziselwa kalula ngokuhambisana nokudla kwe-calcium, kodwa amalungiselelo ensimbi, ngokuphambene nalokho, aphazamise ukungena kwayo emzimbeni. Lokhu kusho ukuthi ukuthatha i-magnesium kulandela amahora ambalwa ngaphambi kwamalungiselelo ensimbi.
Akuyona nje umama, kodwa futhi nezingane zidinga amalungiselelo we-magnesium, okuyinto yabesifazane abakhulelwe enqunyelwe kwifomu yethebhulethi. Ngokuvamile, i- Magne B6 noma i- Magnelis inqunywe. Lezi zidakamizwa zisiza ukwakha uhlelo lokuzithokozisa lwe-fetus, yakha isimiso sezinzwa.
Umkhuba we-magnesium ngesikhathi sokukhulelwa kufanele ulungiswe udokotela ngokuhambisana nesikhathi. Njengomthetho, lesi sidakamizwa sinqunywe ku-trimester yesibili, ngoba ngalesi sikhathi ukuthi ukubunjwa okusebenzayo komzimba wesisu kuqala.
Abanye besifazane abazi ukuthi kungakanani isikhathi sokusebenzisa i-magnesium ngesikhathi sokukhulelwa. Uvunyelwe ukuphuza uma nje kunesidingo, okungukuthi, kuze kube sekuzalweni. Kwezinye izimo, uma owesifazane ezwa kahle, i-magnesium ikhanseliwe ku-36-38 ngesonto.
I-magnesium emikhiqizweni yokudla
Kodwa hhayi nje ngosizo lwemithi kungalondoloza izinga le-magnesium. Nsuku zonke owesifazane okhulelwe kufanele adle amantongomane ahlukahlukene, imifino eluhlaza, ama-legumes kanye nelayisi elingaphenduliwe, izinhlanzi zasolwandle nezilwane zasolwandle, imikhiqizo yobisi omuncu, izithelo ze-citrus.
Uma ulungisa kahle ukudla futhi udle ucebile ngale mikhiqizo ye-microelement, khona-ke isidingo sokuthi sinciphise kakhulu futhi akudingeki uphuze amaphilisi.