10 Yakawanda Magnesium-Yakapfuma Chikafu
Zvemukati
- Zvokudya zvine Magnesium
- Zviratidzo zvekushaikwa kwemagesium mumuviri
- Nguva yekushandisa magnesium zvinowedzera
Chikafu chakapfuma mumagesiumisi inonyanya kuita mbeu, senge mbeu yeflakisi uye sesame, mhodzi dzemafuta, dzakadai semacnutnut nenzungu.
Magnesium chinhu chakakosha chicherwa chinoshandiswa mumuviri kuita mabasa senge kugadzirwa kweprotein, kushanda kwakakodzera kwenzvimbo, tsvigiri yeropa uye kudzora kweropa. Uye zvakare, iyo inofambisa kutapurirana kwemitsipa uye inodzora mhasuru mhasuru. Dzidza maitiro Magnesium inovandudza huropi mashandiro.
Zvokudya zvine Magnesium
Iyi tafura inotevera inoratidza gumi huru sosi yemagnesium mukudya, iine huwandu hweichi chicherwa chiripo mu100 g yechikafu.
Chikafu (100g) | Magnesium | Simba |
Nhanga Mbeu | 262 mg | 446 kcal |
Brazil nzungu | 225 mg | 655 kcal |
Mbeu yeSesame | 346 mg | 614 kcal |
Mbeu yeflakisi | 362 mg | 520 kcal |
Nasheya nzungu | 260 mg | 574 kcal |
Maamondi | 304 mg | 626 kcal |
Nzungu | 100 mg | 330 kcal |
Oat | 175 mg | 305 kcal |
Sipinachi yakabikwa | 87 mg | 23 kcal |
Sirivheri bhanana | 29 mg | 92 kcal |
Zvimwe zvekudya zvakare zvine huwandu hwakanaka hwemagesiumisi mukaka, yogati, chokoreti yakasviba, maonde, avocado nebhinzi.
Zviratidzo zvekushaikwa kwemagesium mumuviri
Munhu mukuru ane hutano anoda huwandu huri pakati pe310 mg kusvika 420 mg ye magnesium pazuva, uye kushomeka kweichi chicherwa mumuviri kunogona kukonzera zviratidzo zvakaita se:
- Shanduko muhurongwa hwemitsipa, senge kushushikana, kudedera uye kushaya hope;
- Kusakwana kwemoyo;
- Osteoporosis;
- Kumanikidza kukuru;
- Chirwere cheshuga mellitus;
- Makakatanwa ekutanga kuenda kumwedzi - PMS;
- Kusarara;
- Cramps;
- Kushaiwa kudya;
- Somnolence;
- Kushaya ndangariro.
Mimwe mishonga inogona kukonzeresa kudzikira kwemagesium muropa, senge cycloserine, furosemide, thiazides, hydrochlorothiazides, tetracyclines uye nemumuromo zvekudzivirira.
Nguva yekushandisa magnesium zvinowedzera
Iko kudiwa kwekuwedzera kwemagesium hakuwanzoitika, uye kunowanzoitwa chete kana muchibereko chekutanga kwechibereko panguva yekuzvitakura kana pamberi pekurutsa zvakanyanya kana manyoka. Izvo zvakakosha kuti uzive kuti, kana paine magnesium yekuwedzera panguva yekuzvitakura, inofanirwa kumira kwakatenderedza svondo rechimakumi matatu nemashanu rekubata, kuitira kuti chibereko chikwanise kubvumirana zvakanaka kubvumidza mwana kuti azvarwe.
Uye zvakare, kune vamwe zvinogona kuve zvakakosha kushandisa magnesium zvinowedzeredza, kunyanya pamberi pezvinhu izvo zvinongo deredza mwero wemagesium mumuviri, senge kuchembera, chirwere cheshuga, kunwisa doro uye zvinodhaka zvataurwa pamusoro. Kazhinji, magnesium yekuwedzera inokurudzirwa kana iyo magnesium muropa iri pasi pe1 mEq paita yeropa, uye inofanirwa kugara ichiitwa nachiremba kana nyanzvi yezvokudya.