Ngaphambi kokuba uthethe ngezo mveliso apho unokufumana i-magnesium, kufuneka ufumane indima yayo emzimbeni womntu kunye nemiphumo yokungabikho komxholo.
Kutheni sifuna i-magnesium?
Ubukho bayo emzimbeni buvumela i-immune system ukuba isebenze ngokuqhelekileyo, igcinwe kwaye iqinise amathambo esithambo, apho umxholo wayo ufikelela kuma-50% epheleleyo emzimbeni. Phantse iipesenti enye ye- magnesium iqulethwe kwigazi. Magnesium inikezela:
- umsebenzi oqhelekileyo wezitho zomzimba kunye nezixhobo zomzimba;
- umsebenzi ozinzileyo wenhliziyo kunye nokuqhelaniswa kwengcinezelo yegazi;
- ukukhuselwa kwenkqubo yokuphazamiseka kwimiphumo emibi yokuxinezeleka kunye nokudandatheka;
- umgaqo weeshukela zegazi, ukukhusela ukuphuhliswa kwesifo sikashukela;
- ukuthintela ukubonakala kobuthathaka nokuxhatshazwa kwezicubu ezimbi.
Ukugcina inani elifunekayo le-magnesium emzimbeni, kufuneka udle ukutya okuqukethe i-magnesium.
Ziziphi iimveliso ezi zinto zilandelwayo?
Umxholo wayo kwimveliso yokutya ayifanayo yonke indawo: kwezinye izinto azikho kakhulu, kwezinye iimeko azikhoyo, kodwa iikhemistri kunye nezondlo zifumene iimveliso eziqukethe i-magnesium ngobuninzi.
- Inani elikhulu le-magnesium lifumaneka kwimifuno eluhlaza, umbala wanikezwa ngu-chlorophyll, owenzela i-magnesium ngokuthatha inxaxheba kwelanga.
- Iipulus, ngokukodwa, iipeya kunye neembotyi, ziyimithombo ebalulekileyo yokunikezelwa kwemveliso emzimbeni.
- Iintlobo zonke zokutya kunye namantongomane ziyimithombo ebalulekileyo ye-magnesium intake.
Imveliso equkethe i-magnesium kufuneka ibe khona ekudleni kwanoma yimuphi umntu, njengoko ukungabikho kwalolu hlobo lwezinto ezincinci kunokubangela ukunyuka kwengcinezelo kunye neemeko ezixinzelelekileyo, ukuphazamiseka entliziyweni, ukunciphisa amathambo esithambo, okukhokelela ekuhleni kwezinyo kunye nokuvela kwe-osteoporosis. Ukungabikho okanye ubuninzi obaneleyo be-magnesium kunokukhokelela kwiindawo ezinqabileyo zeeterebhu ze-cerebral, ukhathala okwandayo. Ukuze ube nempilo, kuyimfuneko ukungena ekudleni:
- i-rice bran, apho kukho inani elikhulu le-magnesium. Enyanisweni, le mveliso ayilula ukufumana ukuthengiswa kwamahhala;
- Iimihla eziluhlaza ezintle: i-basil, i-coriander, i-sage;
- tshokoleta, nangona kunjalo, kufuneka ibe yitroleta emnyama ebomvu, engekho emhlophe okanye imhlophe;
- izityalo, apho i-indima ebalulekileyo kufuneka inikezwe irayisi, iarley, ingqolowa kunye ne-oats;
- Iitshizi ezingapheliyo kunye ne-yoghurts zendalo kunye nomxholo oshukela ophantsi.
Ukuthetha malunga nalapho i-magnesium iqulethwe khona, kubalulekile ukuba uqaphele ukuba kungekhona kuphela kwimveliso, ingafumaneka nakwiimpompo zamanzi. Ingangena emzimbeni kungekhona kuphela ukungena kwamanzi ngaphakathi, kodwa nakwiinkqubo zamanzi. Isixa esikhulu se-magnesium senza amanzi "nzima," ukusela ngokuqhelekileyo ayifanelekanga ngokufanelekileyo kweminye imaminerali equlethe.
Ziziphi iziqhamo eziqukethe i-magnesium?
Phakathi kweziqhamo, enye yeenkokheli ezikumxholo we-magnesium yi-avocado:
- enye ikhacado enkulu, enokuthi ifunyenwe nanamaphi na ivenkile namhlanje, iya kuqinisekisa ukudla okungaphezu kwama-50 mg we-magnesium emzimbeni;
- kwiintlobo ezininzi iziqulatho zayo zincinci; isixa esincinci sitholakala kwiipum, iipulo kunye neebhanana.
Xa uthetha malunga nequkethe i-magnesium, asimele sikhohlwe ukuba ngaphezu kokutya, iqulethwe kumayeza, ngokuqhelekileyo ngokubambisana ne-potassium. Amalungiselelo e-potassium-magnesium ancedisa umzimba kunye nezixhobo eziyimfuneko kumlinganiselo olinganisiweyo kwaye unomphumo onomdla kumsebenzi obalulekileyo womntu.