Ukudla okuningi kwe-Magnesium-Rich
-Delile
- Ukudla okunothe kakhulu nge-Magnesium
- Izimpawu zokuntuleka kwe-magnesium emzimbeni
- Uzisebenzisa nini izithasiselo ze-magnesium
Ukudla okunothe nge-magnesium ikakhulukazi kuyimbewu, njengembewu ye-flaxseed ne-sesame, imbewu kawoyela, njengama-chestnut namakinati.
I-Magnesium iyiminerali ebalulekile esetshenziselwa emzimbeni ukwenza imisebenzi efana nokukhiqizwa kwamaprotheni, ukusebenza kahle kohlelo lwezinzwa, ukulawula ushukela wegazi nokulawulwa kwengcindezi yegazi. Ngaphezu kwalokho, kusiza ukudluliswa kwemizwa yezinzwa futhi kulawula ukucindezela kwemisipha. Funda ukuthi iMagnesium ithuthukisa kanjani ukusebenza kobuchopho.
Ukudla okunothe kakhulu nge-Magnesium
Ithebula elilandelayo likhombisa imithombo eyi-10 esemqoka ye-magnesium ekudleni, ngenani laleli minerali elikhona ku-100 g wokudla.
| Ukudla (100g) | Magnesium | Amandla |
| Imbewu Yethanga | 262 mg | 446 kcal |
| Inathi yaseBrazil | 225 mg | 655 kcal |
| Imbewu yeSesame | 346 mg | 614 kcal |
| Imbewu yefilakisi | 362 mg | 520 kcal |
| Inhlamvu ye-Cashew | 260 mg | 574 kcal |
| Ama-alimondi | 304 mg | 626 kcal |
| Amantongomane | 100 mg | 330 kcal |
| Oat | 175 mg | 305 kcal |
| Isipinashi esiphekiwe | 87 mg | 23 kcal |
| Ubhanana wesiliva | 29 mg | 92 kcal |
Okunye ukudla okunamanani amaningi we-magnesium ubisi, iyogathi, ushokoledi omnyama, amakhiwane, ukwatapheya nobhontshisi.
Izimpawu zokuntuleka kwe-magnesium emzimbeni
Umuntu omdala ophilile udinga inani eliphakathi kuka-310 mg kuye ku-420 mg we-magnesium ngosuku, futhi ukuntuleka kwaleli minerali emzimbeni kungadala izimpawu ezifana nokuthi:
- Izinguquko ohlelweni lwezinzwa, njengokucindezeleka, ukuthuthumela nokuqwasha;
- Ukungakwazi ukusebenza kwenhliziyo;
- Ukukhumuzeka kwamathambo;
- Ingcindezi ephezulu;
- Isifo sikashukela;
- Ukungezwani kwangaphambi kokuya esikhathini - i-PMS;
- Ukuqwasha;
- Amajaqamba;
- Ukuntula ukudla;
- Ubuthakathaka;
- Ukungabi nenkumbulo.
Eminye imishanguzo ingadala nokuhlangana okuncane kwe-magnesium egazini, njenge-cycloserine, furosemide, thiazides, hydrochlorothiazides, tetracyclines kanye nezindlela zokuvimbela inzalo ngomlomo.
Uzisebenzisa nini izithasiselo ze-magnesium
Isidingo sokwengezwa kwe-magnesium asijwayelekile, futhi sivame ukwenziwa kuphela uma kwenzeka ukusikwa kwesibeletho sokuqala ngesikhathi sokukhulelwa noma lapho kukhona ukuhlanza ngokweqile noma isifo sohudo. Kubalulekile ukuthi wazi ukuthi, uma kwenzeka ukwengezwa kwe-magnesium ngesikhathi sokukhulelwa, kufanele kuyeke ukuzungeza isonto lama-35 lokukhulelwa, ukuze isibeletho sikwazi ukungena kahle ukuvumela ingane ukuthi izalwe.
Ngaphezu kwalokho, kokunye kungadingeka ukusebenzisa izithasiselo ze-magnesium, ikakhulukazi lapho kukhona izinto ezinciphisa ngokwemvelo amazinga we-magnesium emzimbeni, njengokuguga, isifo sikashukela, ukuphuza ngokweqile utshwala kanye nezidakamizwa ezibalulwe ngenhla. Ngokuvamile, i-magnesium supplementation inconywa lapho amazinga e-magnesium egazini engaphansi kwe-1 mEq ngelitha ngalinye legazi, futhi kufanele njalo kwenziwe nodokotela noma isazi sokudla.
Okuthunyelwe Okudumile
Ungasusa kanjani amabala ebusweni
