Naphezu kokuthi i-magnesium iyisici esiyinhloko se-intracellular, asiboni ngaso sonke isikhathi ukuthi siyidla ngokwanele. Nsuku zonke umuntu omdala kufanele adle ama-500-750 mg.
Kungani i-magnesium isebenza?
Kubaluleke kakhulu ukwazi ukuthi yikuphi ukudla okuqukethe i-magnesium, ngoba le nto ishukumisa ama-enzyme aphethwe amandla omzimba we-carbohydrate, okubaluleke kakhulu empilweni esebenzayo kanye nesibalo esihle. Ngaphezu kwalokho, i-magnesium ihileleka ekuqaliseni amaprotheni - isakhiwo sokwakha imisipha.
Ngenxa yokuthi i-magnesium yonke iyahlanganyela ekusebenzeni kwe-intracellular metabolism, ivumela amangqamuzana e-nerve calming, aphumule imisipha yenhliziyo, futhi idlale indima ebalulekile ekusebenzeni kwamandla.
Uma i-magnesium ayanele ...
Naphezu kokuba i-magnesium itholakale emifino nokunye ukudla, okuqukethwe kwayo emzimbeni kungase kungeneli. Ukuntuleka kwe-magnesium kuholela emunzini wemiphumela engathandeki:
- izifo zesimiso senhliziyo;
- ingozi yezifo ezingokwemvelo;
- isifo sofuba;
- izifo zesikhumba;
- ukucindezeleka;
- isifo sikashukela mellitus;
- ukukhathala okungapheli;
- ukugula ngengqondo;
- ukuxubha;
- urolithiasis;
- ingozi yokugula kwemisebe.
Ukuntuleka kwe-Magnesesi yisifo sesimanje esihambisana nezinguquko empilweni yabantu. Ukusetshenziswa okusebenzayo kwamanyolo kuholela ekutheni inani le-magnesium enhlabathini liyancipha, ngenxa yokuthi ukuguqulwa kwemikhiqizo kuyashintsha. Ngaphezu kwalokho, ekudleni komuntu ngamunye ezinsukwini zethu akusekho kokudla kwemifino ehola, ukunikeza isilwane indlela. Ukudla okucwengisisiwe nokucutshungulwa, okukuwo wonke amathebula, futhi okungenakho okungagcwele i-magnesium.
Phakathi kwezinye izizathu - ukwandiswa kwemikhiqizo eyenza i-magnesium. Lokhu, ngaphezu kwakho konke, ikhofi nokuphuza utshwala. Futhi uma esifundeni sakho kukhona isiteshi samandla e-athomu esihambisa ngisho nokulinganisa okuncane kwemisebe, khona-ke i-magnesium cishe iswelekile ngokuqinisekile.
Yikuphi ukudla okuqukethe i-magnesium?
Ukwazi ukuthi imikhiqizo ye-magnesium itholakala kubalulekile empilweni nasenhlalakahle. Nsuku zonke udinga ukuzifaka ekudleni kwakho okungenani ama-1-2 wokudla izitsha ngalezi zithako:
- ushokoledi, i-cocoa;
- ubhontshisi, ubhontshisi, i-peas;
- amantongomane, imbewu yamathambo;
- izinhlanzi nezilwane zasolwandle;
- otrubnoy isinkwa, bran , okusanhlamvu;
- izithelo ezomile;
- ibhakede kanye nelayisi;
- ushizi;
- imifino.
Uhlu oluthe xaxa nolwazi olwengeziwe lungabonakala etafuleni elithi "Magnesium emikhiqizweni". Liphinde ikhombise okuqukethwe kwalesi sici ekubunjweni kwezinhlobo ezahlukene zemifino, okusanhlamvu, njll.
Yidla nge magnesium
Uma ubona isifo esibangela ukungabi nalutho kwalesi sici, noma sidlule ukuhlaziywa futhi sithole ukuthi kunesidumbu emzimbeni, udinga ukuthatha izinyathelo eziphuthumayo. Ukwazi ukuthi iqukethe i-magnesium, ungenza konke okudlayo kwe-magnesium. Nazi ezinye izibonelo zokudla okufunayo:
Inketho eyodwa.
- Isidlo sakusasa - irayisi lezithelo ezinomile.
- Usuku lokudla - noma yisiphi isobho kanye nesaladi yemifino, ucezu lwesinkwa se-bran.
- Intambama ukudlala - ingilazi yogurt nge-bran.
- Dinner - inhlanzi enokuhlobisa imifino.
Option ezimbili.
- Ukudla kwasekuseni - isangweji elineshizi, inqwaba yamantongomane, itiye.
- Isidlo - isaladi namantongomane nemifino.
- Snack - isigamu inkomishi yezithelo zomisiwe.
- Isidlo - i-squid, esigcwele ilayisi nemifino.
Option ezintathu.
- Ukudla kwasekuseni - ama-sandwiches ambalwa nge-chocolate paste, itiye.
- Usuku lokudla - ukuthengiswa ngamakhowe, u-anyanisi kanye ne-izaqathe (ingaba ebhodweni).
- I-Snack - tincetu ezimbili zomuthi noshizi.
- Dinner - i-pea puree ne-inkukhu ebilisiwe.
Kakade amasonto amabili okudla okunjalo uzozizwa kangcono kakhulu. Ngisho noma usuvele ulahlekile ukulahlekelwa kwe-magnesium, qhubeka uqaphele ukufaka noma yikuphi isidlo ngokuhlanganyela kwakhe ekudleni kwakho kwansuku zonke. Lokhu kuzokusiza ukuthi ungasakwazi ukubhekana nale nkinga.