I-Magnesium: 6 izizathu zokuthi kungani kufanele uyithathe
-Delile
IMagnesium ngumaminerali otholakala ekudleni okuhlukahlukene okufana nembewu, amakinati nobisi, futhi yenza imisebenzi eyehlukene emzimbeni, njengokulawula ukusebenza kwezinzwa nemisipha nokusiza ukulawula ushukela egazini.
Isincomo sansuku zonke sokusetshenziswa kwe-magnesium kuvame ukutholakala kalula lapho kudliwa ukudla okulinganiselayo futhi okuhlukahlukene, kepha kwezinye izimo kungadingeka ukusebenzisa izithasiselo, okumele zinikezwe udokotela noma isazi sokudla.
Iyini i-magnesium?
IMagnesium yenza imisebenzi emzimbeni efana nale:
- Thuthukisa ukusebenza komzimba, ngoba kubalulekile ukusikwa kwemisipha;
- Vimbela i-osteoporosis, ngoba iyasiza ukukhiqiza ama-hormone akhulisa ukwakheka kwamathambo;
- Siza ukulawula isifo sikashukela, ngoba silawula ukuthuthwa koshukela;
- Nciphisa ubungozi besifo senhliziyo, njengoba sinciphisa ukuqoqana kwamapuleti anamafutha emithanjeni yegazi;
- Yehlisa isilungulela nokugaya ukudla okungafanele, ikakhulukazi uma kusetshenziswa ngendlela ye-magnesium hydroxide;
- Lawula umfutho wegazi, ikakhulukazi kwabesifazane abakhulelwe abasengozini ye-eclampsia.
Ngaphezu kwalokho, i-magnesium ibuye isetshenziswe emithini yokwelapha laxative ukulwa nokuqunjelwa nasemithini esebenza njenge-antacids yesisu.
Inani elinconyiwe
Inani le-magnesium elinconyiwe lansuku zonke liyahlukahluka ngokuya ngobulili nobudala, njengoba kukhonjisiwe ngezansi:
| Ubudala | Incomo Yansuku zonke Ye-Magnesium |
| Izinyanga ezi-0 kuya kwezi-6 | 30 mg |
| Izinyanga eziyi-7 kuya kwezingu-12 | 75 mg |
| 1 to 3 iminyaka | 80 mg |
| Iminyaka emi-4 kuya kwengu-8 | 130 mg |
| Iminyaka engu-9 kuya kwengu-13 | 240 mg |
| Abafana abaneminyaka engu-14 kuya kwengu-18 | 410 mg |
| Amantombazane kusuka ku-14 kuya ku-18 mg | 360 mg |
| Abesilisa abaneminyaka engu-19 kuya kwengama-30 ubudala | 400 mg |
| Abesifazane abaneminyaka engu-19 kuya kwengama-30 | 310 mg |
| Abesifazane abakhulelwe abangaphansi kweminyaka engu-18 | 400 mg |
| Abesifazane abakhulelwe abaphakathi kweminyaka engu-19 nengama-30 ubudala | 350 mg |
| Abesifazane abakhulelwe abaphakathi kweminyaka engama-31 nengama-50 ubudala | 360 mg |
| Ngesikhathi sokuncelisa (owesifazane ongaphansi kweminyaka engu-18) | 360 mg |
| Ngesikhathi sokuncelisa (owesifazane oneminyaka engu-19 kuya kwengu-30) | 310 mg |
| Ngesikhathi sokuncelisa (owesifazane oneminyaka engama-31 kuya kwengu-50) | 320 mg |
Ngokuvamile, ukudla okunempilo nokulinganisela kwanele ukuthola izincomo zansuku zonke ze-magnesium. Bona ukubaluleka kwe-magnesium ekukhulelweni.
Ukudla okunothe kakhulu nge-Magnesium
Ukudla okunothe nge-magnesium ngokuvamile nakho kune-fiber eningi, kanti okuyinhloko kube okusanhlamvu okuphelele, imidumba nemifino. Bona uhlu oluphelele:
- Imidumba, njengobhontshisi nodali;
- Izinhlamvu eziphelele, njenge-oats, ukolweni ophelele nelayisi elinsundu;
- Izithelo, njengekotapeya, ubhanana ne-kiwi;
- Yemifino, ikakhulukazi i-broccoli, ithanga namaqabunga aluhlaza, njenge-kale nesipinashi;
- Imbewu, ikakhulukazi ithanga ne-sunflower;
- Imbewu kawoyela, njengama-alimondi, amantongomane, amantongomane aseBrazil, amantongomane e-cashew, amakinati;
- Ubisi, iyogathi nezinye izinto ezisuswayo;
- Abanye: ikhofi, inyama noshokoledi.
Ngaphezu kwalokhu kudla, eminye imikhiqizo enezimboni nayo iqiniswa nge-magnesium, njengamabele okusasa noma ushokoledi, futhi yize kungeyona inketho engcono, ingasetshenziswa kwezinye izimo. Bona ukudla okuyishumi okunothe kakhulu kwe-magnesium.
Izithako zeMagnesium
Izithako ze-Magnesium zivame ukunconywa ezimweni zokushoda kwaleli mineral, kungenzeka ukuthi kusetshenziswe konke ukwesekwa kwe-multivitamin ngokujwayelekile okuqukethe i-magnesium kanye ne-magnesium supplement, evame ukusetshenziswa ngendlela ye-chelated magnesium, i-magnesium aspartate, i-magnesium citrate, i-magnesium lactate noma i-magnesium chloride.
Ukwengeza kufanele kuboniswe udokotela noma isazi sokudla okunomsoco, ngoba umthamo onconyiwe uncike embangela ebangela ukuntula kwakho, ngaphezu kwalokho, ukweqisa kwawo kungadala isicanucanu, ukuhlanza, i-hypotension, ukozela, ukubona kabili nobuthaka.
Kudume Esizeni
Iziphuzo ezinoshukela