I-Magnesiyamu inxalenye ebalulekileyo yamathambo kunye neenyosi zinozinyo zentlalo yokuzinzisa kunye ne-anti-stress stress. Kubaluleke kakhulu kumzimba kwaye uqinisekisa ukusebenza okuqhelekileyo malunga ne-enzyme ezingama-300. Kubalulekile ukwazi ukuba i-magnesium iqulethe, abafazi abakhulelweyo nabancinci, abakhi bomzimba kunye nabantu abagxininiswe xa kufuneka ukuba le nto ikhule.
Indima ye-magnesium emzimbeni
Le maminerali ibandakanyeka ekutshintsheni i-glucose, amafutha, ama-amino acids , uthutho lwezondlo, kwaye kuyimfuneko yokuveliswa kwamandla. "I-feed" yayo, iiprotheni zenziwe, i-genetic information kunye nempawu zentsholongwane zithunyelwa. Kubalulekile ukwazi ukuba yikuphi ukutya okuqukethe i-magnesium kubantu abanesifo senhliziyo, kuba kunciphisa ingozi yokuxhatshazwa kunye neengxaki zezi zifo. Eli nqanaba liyanciphisa ukuxhatshazwa kwemibindi ye-nervous, iyakususa, ikhuphe i-spasms ye-muscle elula, iyanciphisa izinga lokuxhamla kwegazi.
Yazi yonke into malunga nemveliso kunye nantoni na i-magnesium ebalulekileyo kubantu abadala, kuba le mineral ephakamisa ukuphuma kwe-bile, ikhuthaza intestinal peristalsis kunye nomsebenzi we-gallbladder. Ukuphucula ukutya kwakho kunye nokutya okuqulethe i-magnesium kakhulu, unokuthintela ukuvuvukala kwendalo eyahlukeneyo kwaye ukhawuleze ukuphucula kwakhona. Ukutya nokuchaneka kokutya, unokuphepha ezininzi izifo eziphazamisayo, ukuxhala, ukulala, ukuxhalaba, iintloko. I-Magnesium kunye ne-vitamin B6 ivimbela ukwakheka kwamatye eentso, kunye ne-vitamin D kwandisa ukuphumelela kwale mineralali.
Ziziphi ukutya eziqukethe i-magnesium eninzi?
- Imbewu yeengxube kunye ne-sunflower. Kule ndlela yokugqibela, amaxesha angama-6 amakhulu kunesonka sa rye.
- Imbewu ye-Flax kunye nembewu yesesame. Iyokuqala inokuthintela ukuqothulwa, kwaye ukugqibela kukunciphisa i-cholesterol egazini.
- Amantongomane - i-walnuts, i-peanuts, umsedare, i-almond, i- hazelnuts , i-cashews. Ukongeza, baninzi amavithamini kunye namaminerali, i-phytoncides, i-antioxidants, iprotheni;
- I-cocoa powder and chocolate. Ukuzidla rhoqo, unokukunceda umzimba ukujamelana nokuxinzezeleka nokuphucula imizwa.
- Izityalo - i-lentils, iimbotyi zeentso, iifere, i-millet, i-oatmeal, i-buckwheat, ibhali. Ziyimithombo enamandla kakhulu.
- Ulwandle oludala, olubonelela ngesidumbu somzimba we-iodine.
Ukuthetha malunga naluphi uhlobo lweziqhamo luqukethe i-magnesium, lukhoyo kwi-apricot ezomileyo, i-apunes, iipulo, iibhanana, iinqabileyo, i-grapefruit, i-melon, i-oranges. Imfuno yansuku zonke ye-magnesium ingama-500-600 mg kwaye kulula ukuyifaka xa udla amabhanana amathathu ngosuku okanye imbewu eyi-100 g yamathinki ngosuku. Nangona kunjalo, umxholo wale mineral kumzimba uxhomeke kakhulu kwi-calcium. Ngenxa yokusilela kwe-magnesium, i-calcium ibangele, engabangela ukufakwa kwayo kwiindonga ze-vascular kunye nezitho zangaphakathi. Le meko ingaba nzima ngakumbi ngokusweleka kwe-vitamin E.
Ungaqonda njani ukuba umzimba awunakho i-magnesium:
- kukho ukucaphuka, ukukhathala kwangoko ekuqaleni kwemini, ukulala, ukuxhalaba;
- ihlala idizzy kunye nokulahlekelwa kwe-balance, fly flys phambi kwamehlo akho;
- utshintsho kwixinzelelo lwegazi, intliziyo ephukile;
- izihlunu kunye ne-cramp, i-spasms iyabonwa;
- kwisisu kukho iintlungu zesifo se-spasmodic, ezihlala zihamba ne-diarrhea;
- iinwele ziqala ukuphuma, izipikili ziba zibuhlungu.
Ukusilela kwe-magnesium kunokususa amanye amayeza, ngokukodwa, i-diuretics, utywala, utywala kunye nexinzelelo oluqhubekayo.
