Uninzi lwethu lubhala ingqalelo ekusebenziseni amavithamini aneleyo. Nangona kunjalo, ngezinye iinkalo iingxaki zivela ngenxa yokungabi nenye ye-microelements, edlala indima ebalulekileyo emzimbeni. Cinga ngemisebenzi yamagesiyamu edlala emzimbeni, ingaba ifuna ntoni kwaye yintoni ukutya okuqulethwe kuyo.
Kutheni sifuna ukutya okuqukethe i-magnesium eninzi?
Akukho mfihlelo yokuba kukho itafile zonke zeMendeleyev emzimbeni womntu, kwaye ukungabikho kwesimo esisodwa kunokubangela iingxaki zempilo ezinzulu kwaye zibuhlungu ngakumbi ukuxutywa kwezinye izinto. I-Magnesium yenza imisebenzi ebaluleke kakhulu-inxamnye noxinzelelo, inxamnye nesetyhi kunye ne-antigengenic. Ukongezelela, kunciphisa ukuvalelwa kwemvelo, kuvuselela i-phagocytosis, kwaye ithatha inxaxheba kwimimiselo yolawulo lokushisa.
Nangona ulwaphulo oluncinane lwe-magnesium luya kuba nefuthe elibi kwimpilo - okokuqala, kwimpilo yentliziyo kunye nemithambo yegazi. Abantu abahluphekayo kwi-arrhythmia okanye baye bavalelwa ngesifo, okanye baneengxaki zezinga le-cholesterol, kufuneka baqiniseke ukuba bajonge inani le-magnesium abayifumana ngokutya okanye ukutya okuncedisayo.
Esinye isakhiwo esibalulekileyo esincike ngokuthe ngqo kwi-magnesium yinkqubo yeentlanzi. Ukuba unenkxalabo, ukwesaba , uxinzelelo, ukulala, ukukhathala, ukwethuka, ukucaphuka - konke oku kungakho ngenxa yemali enganeleyo kweli qela emzimbeni wakho. Kwiimeko ezixinzelelekileyo, i-magnesium ikhutshwe ngokunyanisekileyo ukusuka emzimbeni, ngoko kuyafaneleka ukunyusa ukunyuka kwayo ngexesha elifanayo, kwaye ukuzama ukujonga ubomi kubulula.
Ukwazi ukuba yikuphi ukutya okuqukethe i-magnesium kubaluleke ngakumbi kubafazi ngexesha lokukhulelwa. Ukuba ngexesha eliqhelekileyo le-magnesium lifuna kuphela ama-280 amagremu ngosuku, ngoko ngexesha lokuzala komntwana lo mboniso ukwanda ngamaxesha angama-2-3. Ukuba umama ozayo uza kukhululeka kakhulu, ekuxinezelekeni, unesifo sokungazinzi - oku kubonakaliso olucacileyo ukuba uMg unzima ukuthabatha. Ukhathazeka ngokugqithiseleyo kunokubangela ukuphuphuma kwesisu, ngoko akukho nto unako ukuyihoxisa iimpawu ezinjalo.
Ngendlela, kubafazi abahlukunyezwa yi-PMS, kubaluleke kakhulu ukusebenzisa rhoqo i-magnesium, njengoko izinga layo liwela ngokukhawuleza ngaloo mihla.
Abantu banoma yiphi na isini ababandakanyekayo kwimidlalo kufuneka bathathe i-magnesium ngaphezu koko, ekubeni uxinzelelo lomzimba ludibaniswa kunye neentlanzi, kwaye ukugcina umgangatho ofanelekileyo wale nto kubalulekile nje. Ngaphezu koko, kulula, ngokuba i-magnesium itholakala ekutya abantu abaninzi abathandayo nabasebenzisa imihla ngemihla.
Iimveliso ezicebileyo kwi-magnesium
Kufuneka kuphawulwe ngokukhawuleza ukuba i-magnesium kwimveliso yokutya ayikho into engavumelekanga, kwaye kunye nokutya okuqhelekileyo, uya kunika nayiphi na into ukufumana malunga ne-200-300 mg yalolu hlobo. Ngexesha loxinzelelo, oku kuya kuphinda kuthotywe, ngoko unakekele kwimithombo ethembekileyo yale nxalenye:
- iinkokheli ezikumxholo weemagnesium - nuts, imbewu yebhanilanga, iimbotyi, iimbotyi, i-buckwheat honey;
- Akukho izityalo ezinotye kunye nezomileyo: izithelo zomvini, ama-aprikoti omisiwe, imihla, iintonga;
- isidlo sasekuseni, kunye neengxaki ze-magnesium aziyi kuba - buckwheat, oatmeal,
ngqolowa, iparele yeparele; - Abathandi beCocoa banokwesaba ukusilela i-magnesium, esi siselo sicebile kakhulu kubo;
- nayiphina imifino, ibe ngumvuzo, iparsley , idayil okanye isipinashi, iya kukunceda ekulwa nokusilela kwe-magnesium;
- zeziqhamo kule ngqiqo, ibhanana enomsebenzi kunye nevhengeni;
- imifuno enotyebi kwi-magnesium iinqwelo kunye neebhunge, i-salads yamkelwe naluphi na uhlobo.
Ukwazi ukuba kukuphi i-magnesium yokutya, unokwenza ukutya kwakho ngendlela enokuthi ungatshatanga ukufumana izongezo kunye nezongezelelo. Emva koko, akukho nto ilula kunokuba idle iphalaji, yongeza imifino kunye neentonga kwisaladi, kwaye njengedroyizi khetha ibhanana okanye izithelo ezomileyo.