I-Magnesium iyishukumisi esihle kakhulu somsebenzi weentlanzi, ze-cardiovascular, digestive, musculoskeletal systems. Lo mdizayilo ukwandisa ukusebenza kakuhle, ukukhawulezisa ukuhanjiswa kweempembelelo zentsholongwane, kwaye uxanduva lomsebenzi weentliziyo - isigqi, isondlo, ithoni kunye nokukhuselwa kwimizila yegazi. Kwinkalo yokugonya, i-magnesium iya kunciphisa ukutyunjwa, kwaye inkqubo ye-musculoskelet yinkampani engabonakaliyo ye-calcium eyaziwayo. Ngaphezu koko, ngokuncipha kwinqanaba le-magnesium, i-calcium ayihlali nje emathanjeni.
Kwaye ngoku umbuzo oyisiphukuphuku kukuba: kutheni ngeso sakhiwo esicacileyo, ngaba sivumela ukubonakala kweempawu zokunqongophala kwe-magnesium?
Kule nto kufuneka uhambe ngokukhawuleza.
Iimpawu
Masibone ukuba zeziphi iimpawu zokulahleka kwe-magnesium emzimbeni, ngenxa yokuba intshaba kufuneka ikwazi ngokwayo:
- "Ukuqhayisa" emva kokuvusa;
- ukukhupha ebusuku;
- ekhanda rhoqo;
- ukwanda okanye ukunciphisa uxinzelelo;
- ukubetha kunye nokuqhawula emilenzeni;
- imeko ehlaziwayo yesikhumba, iinwele, izipikili;
- ukuhlukana kwamathambo, amazinyo;
- ukuxinezeleka, ukudabuka, ukuxhalabisa, ukuphazamiseka kwemizwa;
- i-tic nervous;
- ukutyunjwa, ukuphazamiseka esiswini nasemathumbu;
- PMS enzima;
- novelwano kwiinguqu zemozulu;
- ukugada kwamalungu.
Kwaye ezininzi iingxaki zingabangela ukusilela kwe-magnesium emzimbeni.
Si zalise
Iimbangela zokunqongophala kwe-magnesium zivame ukuvalwa. Okokuqala, oku kukutya okungenakuvelisa, okuncinci kunye nokuzithemba. Kakade, i-magnesium ukusuka kwi-buns kunye neentengwane ayiyi kufumana.
Ukusilela kunokwenzeka nakwizibantwana nakwabasetyhini abakhulelweyo. Abantwana bakhula ngokunyanisekileyo baze bachithe isakhiwo samathambo kunye ne-calcium kunye ne-magnesium. Kubo, umthamo we-magnesium uphakeme kunabantu abadala.
Kwaye ngexesha lokukhulelwa, ukunqongophala kubakho xa umfazi engakhulisi umxholo wezinto ezilandelwayo ekudleni, kodwa uhlala efana. Oku akuyinyaniso, ininzi yezinto ezilandelelanayo ziya kugcina i-placenta, isondlo kunye nophuhliso lwe-fetus, ukuqinisa umlenze, ophantsi kwemiba emitsha.
Umthamo we-magnesium kubafazi abakhulelweyo nabantwana ngu-6 mg nge-1 kg yesisindo somzimba.
Kubantu abadala, ngu-4.5 mg / kg.
Gcwalisa ukusilela kwe-magnesium ayikho nzima, ukuba udla ukutya okutsha kunye nemifuno eluhlaza okomhlaza imihla ngemihla. I-Magnesium yinxalenye ye-chlorophyll, kunye nayo yonke into eluhlaza ngokuzenzekelayo kunye ne "magnesium".
Ukongeza, i-magnesium ininzi:
- intlanzi yolwandle;
- okusanhlamvu kunye nemifuno;
- zesoya;
- iilumnandi kunye nama-walnuts;
- iibhanana, i-apricot, ii-apula;
- i-cottage cheese.
Emzimbeni wethu, kwisiseko esisigxina kufuneka sibe ne-70 g ye-magnesium. Iingama-60% zalesi sininzi sisemathanjeni. Ekubeni i-magnesium ithatha inxaxheba ebonakalayo kuzo zonke izimpembelelo ze-enzymatic, xa zingenako, i-magnesium "iphoswe" yamathambo egazini, kwaye amathambo abe ngumbindi.