Magnesium mukudya

Magnesium chinhu chakakosha chicherwa mukudya kwevanhu.

Magnesium inodiwa kune anopfuura mazana matatu emakemikari maitiro mumuviri. Inobatsira kuchengetedza zvakajairika tsinga uye mhasuru mashandiro, inotsigira immune immune immune, inochengetedza kurova kwemoyo yakadzikama, uye inobatsira mapfupa kuramba akasimba. Inobatsirawo kugadzirisa mwero weglucose muropa. Inobatsira mukugadzirwa kwesimba uye mapuroteni.

Kune ongororo irikuenderera mberi pamusoro pebasa remagniziyamu mukudzivirira uye kugadzirisa kusagadzikana senge yakakwira BP, chirwere chemwoyo, uye chirwere cheshuga. Nekudaro, kutora magnesium ekuwedzera hakurayirwe parizvino. Kudya kwakanyanya muprotein, calcium, kana vhitamini D kunowedzera kudikanwa kwemagesium.

Mazhinji magnesium yekudya inouya kubva murima girini, miriwo yemashizha. Zvimwe zvekudya izvo zvakanaka zviwanikwa zve magnesium ndezvi:

• Zvibereko (zvakadai semabhanana, apricots akaomeswa, uye avocados)
• Nuts (zvakadai samaarumondi nemashezi)
• Pizi nebhinzi (nyemba), mhodzi
• Zvigadzirwa zveSoy (zvakadai sefurawa yesoy uye tofu)
• Mbeu dzese (dzakadai semupunga wakasviba uye mapira)
• Mukaka

Mhedzisiro kubva kukwirira kwemagesium haina kujairika Muviri unowanzo bvisa imwe mari. Magnesium yakawandisa inowanzoitika kana munhu ari:

• Kutora mune zvakawandisa zvemamineral mune yekuwedzera fomu
• Kutora mamwe marara

Kunyangwe iwe ukasakwanisa kuwana magnesium yakakwana kubva pane zvaunodya, hazviwanzo kuve inoshayikwa zvechokwadi mu magnesium. Zviratidzo zvekushomeka kwakadai zvinosanganisira:

• Hyperexcitability
• Tsvina kushaya simba
• Kurara

Kushaikwa kwemagnesium kunogona kuitika kune vanhu vanoshandisa doro zvisina mwero kana mune avo vanonwa mashoma magnesium anosanganisira:

• Vanhu vane chirwere chemudumbu kana kuvhiyiwa zvichikonzera malabsorption
• Vakuru vakuru
• Vanhu vane type 2 diabetes

Zviratidzo nekuda kwekushomeka kwemagesium zvine zvikamu zvitatu.

Zviratidzo zvekutanga:

• Kupererwa nechido
• Nausea
• Kusvipa
• Kuneta
• Kushaya simba

Kuderera kwekushomeka zviratidzo:

• Unhu
• Kuchenjerera
• Tsandanyama musana uye cramps
• Kufenda
• Unhu hunochinja
• Abnormal moyo mutinhimira

Kushomeka kwakanyanya:

• Yakaderera ropa calcium level (hypocalcemia)
• Ropa rakaderera potassium (hypokalemia)

Izvi ndizvo zvinokurudzirwa zvezuva nezuva zve magnesium:

Vacheche

• Kuberekwa kusvika pamwedzi mitanhatu: 30 mg / zuva *
• Mwedzi 6 kusvika 1 gore: 75 mg / zuva *

* AI kana Inokwana Inodyiwa

Vana

• 1 kusvika kumakore matatu ekuberekwa: 80 milligrams
• Makore mana kusvika masere ekuberekwa: 130 mamirigiramu
• Makore 9 kusvika 13 ekuberekwa: 240 mamirigiramu
• Makore gumi nemasere kusvika gumi nemasere (vakomana): 410 milligrams
• Makore gumi nemasere kusvika gumi nemasere (vasikana): mazana matatu emamirigiramu

Vakuru

• Vakuru varume: 400 kusvika 420 milligrams
• Vakadzi vakuru: 310 kusvika 320 milligrams
• Kubata: 350 kusvika 400 milligrams
• Vakadzi vanoyamwisa: 310 kusvika 360 milligrams

Kudya - magnesium

National Institutes of Hutano webhusaiti. Magnesium: pepa rechokwadi revashandi vehutano. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h5. Yakagadziridzwa Nyamavhuvhu 26, 2018. Yakasvika May 20, 2019.

Yu ASL. Kukanganisika kwemagesium uye phosphorus. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits. 119.