Ukutya kwethu kucebile kungekuphela kwiprotheni eyaziwayo, amafutha kunye ne-carbohydrates, kodwa kunye namavithamini, amaminerali kunye nenani elikhulu kakhulu leemfleeleli. Zonke ezi zinto zibalulekile ebomini bomzimba, zibandakanyeke ngqo kwiinkqubo ezininzi. Esinye sezimbiwa eziphambili emzimbeni womntu yi-magnesium. Umxholo wayo emzimbeni womntu ngowama-20-30 mg, i-99% yayo equlethwe kwiithambo zethambo.
Izinzuzo zeMagnesesi
Umxholo we-magnesium ekudleni unika iprotein ye-biosynthesis kunye ne-carbohydrates metabolism. Unomphumela wokuzinzisa, u-vasodilating kunye ne-diuretic, uthatha inxaxheba kwinkqubo yokugaya, umsebenzi wezithutha, ukubunjwa kwamathambo, ukudala iiseli ezintsha, kusebenze iivithamini zeqela B, njl. Kwaye, ngokuqinisekileyo, uthetha ngenzuzo enkulu ye-magnesium ebomini bomntu.
Ukungabikho kwe-magnesium kuhamba kunye nokuxakeka, ukuxhalaka, ukulahleka kwe-balance, "iinkwenkwezi" emehlweni, inkohlakalo entloko, ukuphazamiseka, ukuphazamiseka kokulala, njl njl. Ngoko ke, ukuba unayo nayiphi na le mpawu ibonakala ibonakala, cinga ukuba i-magnesium iyanele ngokondla.
I-Magnesium inokusetyenziswa kumalungiselelo enyango, kodwa sinomdla kumbuzo wokutya okuqulethe i-magnesium, kuba okokuqala kufuneka uzame ukufumana inani elaneleyo lezinto ezinokutya ekudleni.
Umxholo we-magnesium wokutya
Umxholo we-magnesium weemveliso ezahlukeneyo uhlukile. Kakade, kuyathakazelisa ukwazi ukuba yeyiphi imveliso ye-magnesium. Inkokheli kule nhlu i-nuthew nut (270 mg), isikhundla esilandelayo siyafumaneka kuwo onke amaqhekeza e-buckwheat (258 mg), kwaye isardadi (238 mg), indawo elandelayo yahlula ngamanqabunga e-pine kunye nama-alimondi, kunye nomxholo we-magnesium we-234 mg. Kwakhona, iimveliso ezinomxholo ophezulu we-magnesium ziquka i-pistachios (200 mg), i-peanuts (182 mg), i-hazelnuts (172), izilwanyana zaselwandle (170) kwaye zizalise olu luhlu lwe-oatmeal (135 mg), i-millet (130 mg), i-walnut (120 mg ), iipayi kunye neembotyi (malunga ne-105 mg).
I-Chlorophyll iqukethe inani elikhulu le-magnesium. Wonke umntu ukhumbula kwi-biology yintoni i-chlorophyll kwaye ngoko kuya kuba nzima ukuqikelela ukuba yikuphi ukutya okuqukethe i-magnesium. Kakade ke, kwiimveliso ezinemibala eluhlaza, njengee-anyanisi eluhlaza, isipinashi, i-broccoli, iikomkom, iimbotyi eziluhlaza, njl. Nangona kunjalo, oku akukho konke ukutya okuqukethe i-magnesium. I-Magnesiyam ifumaneka kwiimveliso ezinjenge-bran bran, i-soy flour, i-almond amnandi, i-peas, ingqolowa, ukutya okuninzi, i-apricot, iklabishi, njl.
Ngokuphathelele kwimveliso equkethe i-magnesium yemvelaphi yezilwanyana,
Kusadingeka ukukhankanywa apho iimveliso azikho kakhulu i-magnesium. Ezi ziquka ukutya okunamandla, izinto ezibhaka.
Qaphela ukuba inani le-magnesium kwimveliso liyancipha kunye neyonyango lokushisa ixesha elide. Ukupheliswa kwe-magnesium ukusuka emzimbeni kunenxa yokusetyenziswa kotywala kunye nekhofi. I-Magnesium ayifumene kakuhle kwizifo zesifo se-thyroid, ngoko ukuba i-magnesium ingena emzimbeni wakho ngokwaneleyo, kwaye iimpawu zokungabi naso zihlala, jonga i-thyroid gland.
Qaphela ukuba imfuneko yansuku zonke ye-magnesium kumntu omdala ingama-300 ukuya ku-500 mg. Abanye abantu, umzekelo, kunye nezifo zenhliziyo, kufuneka badle i-magnesium ngaphezulu ngosuku. Ngokunciphisa umzimba, kuya kuba kuhle ukunyusa i-magnesium intake.