Abantu abadla kabi bavame ukungabi nabuthakathaka bezakhi, okuwumphumela kubangela izinkinga ezehlukene zezempilo. Uma umuntu evame ukungena ekucindezelekeni, ukhathazekile, ubhekene nokuqwashisa nokugula kwegazi, ngakho-ke kulokhu umuntu angakhuluma ngokuntuleka kwe-vitamin B6 ne-magnesium emzimbeni, ngakho-ke kubalulekile ukuba udle ukudla okucebile kulezi zinto. Zisebenza kahle kakhulu, ngoba nge-magnesium amaningi, i-vithamini B6 ayidli kahle ngamaseli omzimba, futhi i-vithamini ngokwazo inomthelela ekuhanjisweni kwamaminerali ngaphakathi kwamaseli futhi ivimbela ukuqedwa kwayo ngokushesha. Ngaphezu kwalokho, ngenhlanganisela efanele, lezi zinto zinciphisa ingozi yezinso zezinso. Yenza imenyu yakho ukuze ihlanganise imikhiqizo equkethe kokubili i-vitamin B6 ne-magnesium.
Yikuphi ukudla okuqukethe i-magnesium B6?
Okokuqala, sizoqonda ukuthi yimuphi umsebenzi lezi zinto ezenzayo eziphilayo. I-Vitamin B6 iyimithi ebalulekile ekusebenzeni kwamakhemikhali kanye nokushintshaniswa kwamaprotheni namafutha. Kubalulekile futhi ekukhiqizeni ama-hormone ne-hemoglobin. I-Vitamin B6 ibalulekile ekusebenzeni kahle kwesistimu yenzwa yomphakathi. Manje mayelana nezakhiwo ezizuzisayo ze-magnesium, ebalulekile ekugezeni kahle kwezinqubo zokuxilonga, ukudluliselwa kwemizwa yesisindo kanye nomsebenzi we-muscle. Ngaphezu kwalokho, le mineral ishicilela ezinkambisweni zemithi, ukuhlanganiswa kwamaprotheni, futhi ibuye ibuye ifake izinga le-cholesterol futhi ithinte umsebenzi wezinhlelo ze-nervous, immune kanye ne-cardiovascular.
Ukuze ukusebenza kahle komzimba, kubalulekile ukuthatha ukudla okuqukethe i-magnesium ne- vithamini B6 . Ake siqale ngamaminerali, atholakala ngobuningi ema almonds, ngakho-ke kukhona ama-280 mg nge-100 g. Iqukethe amantongomane amaningi, ama-spinach, ubhontshisi kanye nobhanana, kanye nezithelo zomisiwe. Ayikwazi ukukhathazeka ngokuntuleka kwe-magnesium abantu abathanda i-cocoa. Ukuze ugcwalise umzimba nge-vitamin B6, kufanele uhlanganise nokudla okulandelayo ekudleni kwakho: i-garlic, i-pistachios, imbewu ye-sunflower, isibindi sesilwane nesame. Kumelwe kuthiwa le nto ayisebenzisiyo iwa phansi ngokuphelele ngesikhathi sokushisa, kodwa ibhujiswa yelanga.
Kubalulekile ukwazi ukuthi yikuphi ukudla okune-magnesium ne-vithamini B6 okuwusizo, kodwa futhi futhi kuyadingeka nsuku zonke. Abesifazane kufanele bathole cishe u-2 mg we-vitamin B6 no-310-360 mg we-magnesium ngosuku. Ngokuqondene namadoda, badinga i-2.2 mg ye-vitamin B6 ne-400-420 mg ye-magnesium.