Munyori: Roger Morrison
Zuva Rekusika: 19 Gunyana 2021
Gadziridza Zuva: 21 Ndira 2025
Anonim
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Zvemukati

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)MagnesiumSimba
Nhanga Mbeu262 mg446 kcal
Brazil nzungu225 mg655 kcal
Mbeu yeSesame346 mg614 kcal
Mbeu yeflakisi362 mg520 kcal
Nasheya nzungu260 mg574 kcal
Maamondi304 mg626 kcal
Nzungu100 mg330 kcal
Oat175 mg305 kcal
Sipinachi yakabikwa87 mg23 kcal
Sirivheri bhanana29 mg92 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.

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