Magnesium: 6 zvikonzero nei uchifanira kuitora
Zvemukati
Magnesium inyaminari inowanikwa mune zvekudya zvakasiyana zvakaita sembeu, nzungu nemukaka, uye inoita mabasa akasiyana mumuviri, sekugadzirisa mashandiro etsinga nemhasuru nekubatsira kudzora shuga yeropa.
Kurudziro yezuva nezuva yekushandisa magnesium inowanzo kuwanikwa zvirinani kana uchidya chikafu chakaringana uye chakasiyana, asi mune dzimwe nguva zvinogona kuve zvakakosha kushandisa zvinowedzera, izvo zvinofanirwa kupihwa nachiremba kana anoona nezvehutano.
Chii chinonzi magnesium?
Magnesium inoita mabasa mumuviri senge:
- Kuvandudza kuita kwemuviri, nekuti zvakakosha kuti musuru udimbure;
- Kudzivirira osteoporosis, nekuti inobatsira kuburitsa mahormone anowedzera kuumbwa kwemapfupa;
- Batsira kudzora chirwere cheshuga, nekuti inogadzirisa kutakurwa kweshuga;
- Kuderedza njodzi yehosha yemwoyo, sezvo ichideredza kuunganidzwa kwemafuta mumitsipa yeropa;
- Bvisa chirungurira uye kusagadzikana kugaya, kunyanya kana ichishandiswa muchimiro che magnesium hydroxide;
- Chengetedza kukanganiswa kweropa, kunyanya mumadzimai ane pamuviri ari pangozi ye eclampsia.
Uye zvakare, magnesium inoshandiswawo mumishonga yekurasisa kurwisa kupatirwa uye mumishonga inoshanda semishonga inorwisa mudumbu.
Yakakurudzirwa Huwandu
Huwandu hwezuva nezuva hwemagesium hwakasiyana zvichienderana nehunhu uye zera, sezvakaratidzwa pasi apa:
| Zera | Mazuva ese Magnesium Kurudziro |
| 0 kusvika kumwedzi mitanhatu | 30 mg |
| Mwedzi 7 kusvika ku12 | 75 MG |
| 1 kusvika kumakore matatu | 80 mg |
| Makore mana kusvika masere | 130 mg |
| 9 kusvika 13 makore | 240 mg |
| Vakomana vane makore gumi nemasere kusvika gumi nemasere | 410 mg |
| Vasikana kubva pa14 kusvika 18 mg | 360 mg |
| Varume vane makore 19 kusvika makumi matatu ekuberekwa | 400 mg |
| Vakadzi vane makore 19 kusvika makumi matatu | 310 mg |
| Vakadzi vane pamuviri vari pasi pemakore gumi nemasere | 400 mg |
| Vakadzi vane pamuviri vari pakati pemakore gumi nemapfumbamwe kusvika makumi matatu ekuberekwa | 350 MG |
| Vakadzi vane nhumbu vane makore ari pakati pe31 ne50 | 360 mg |
| Munguva yekuyamwisa (mukadzi ari pasi pemakore gumi nemasere) | 360 mg |
| Munguva yekuyamwisa (mukadzi ane makore 19 kusvika makumi matatu) | 310 mg |
| Munguva yekuyamwisa (mukadzi ane makore 31 kusvika 50) | 320 mg |
Kazhinji, chikafu chine hutano uye chakaringana chakaringana kuwana kurudziro yemazuva ese ye magnesium. Ona kukosha kwemagnesium pakubata.
Zvokudya zvine Magnesium
Chikafu chakapfuma mu magnesium chinowanzove chakakwirawo fiber, nezvakanyanya kuve zviyo zvizere, nyemba uye miriwo. Ona runyorwa ruzere:
- Mbesa, sebhinzi nenyemba;
- Mbeu dzese, senge oats, gorosi rakazara uye mupunga une brown
- Chibereko, senge avocado, bhanana uye kiwi;
- Muriwo, kunyanya broccoli, manhanga nemashizha egirini, senge kare nesipinashi;
- Mbeu, kunyanya manhanga uye sunflower;
- Mbeu dzemafuta, senge maamondi, hazelnuts, nzungu dzeBrazil, nzungu dzemakwenzi, nzungu;
- Mukaka, yogati nezvimwe zvigadzirwa;
- Vamwe: kofi, nyama uye chokoreti.
Pamusoro pezvikafu izvi, zvimwe zvigadzirwa zvakagadzirwa zvine hunyanzvi zvine magnesium, senge zviyo zvemangwanani kana chokoreti, uye kunyangwe isiriyo sarudzo yakanakisa, inogona kushandiswa mune dzimwe nguva. Ona izvo gumi zvine gumi-zvakapfuma zvekudya.
Magnesium Zvinowedzera
Magnesiamu anowedzera anowanzo kurudzirwa mumamiriro ekushomeka kwemaminerari aya, zvichikwanisika kushandisa ese ari maviri multivitamin ekuwedzera mune yakawanda ine magnesium uye iyo magnesium yekuwedzera, iyo inowanzo shandiswa muchimiro chelated magnesium, magnesium aspartate, magnesium citrate, magnesium lactate kana magnesium chloride.
Kuwedzeredza kunofanirwa kuratidzwa nachiremba kana nyanzvi yezvokudya, sezvo chipimo chinokurudzirwa chinoenderana nechikonzero chiri kukonzera kushomeka kwako, mukuwedzera, kuwanda kwayo kunogona kukonzera kusvotwa, kurutsa, hypotension, kukotsira, kuona kaviri uye kushaya simba.
Zvinyorwa Zvinonakidza
Maya Gabeira Akapwanya iyo Rekodhi reNyika reGungwa rakakura kwazvo Rakafambiswa neMukadzi