Ikhambi Elisheshayo Lokukhathala, Amajaqamba Emisipha, nokunye

-Delile

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Kuyalinga ukususa ukukhathala noma imisipha ebuhlungu njengemiphumela engemihle yokujima okukhathazayo noma uhlelo lokuqeqesha oluqinile. Kepha empeleni, lawa amafulegi abomvu ajwayelekile wokushoda kwe-magnesium, okuthinta amaphesenti angama-80 wabantu abadala e-U.S., Kusho uCarolyn Dean, MD, N.D. Isimangaliso seMagnesium. Imilutha yokuqina komzimba isengcupheni enkulu yokuntula, njengoba ulahlekelwa umsoco ngomjuluko. Futhi leyo yinkinga, ngoba i-magnesium isiza ukukhipha i-lactate ebuhlungu emisipheni yakho emva kokuzivocavoca, kukhulisa amazinga wamandla, ukucindezela kwamabhasi, kuvikele inhliziyo, futhi yakhe namandla wethambo. Ngakho-ke sibuze uDean ukuthi ungathola kanjani okuningi kwalesi sakhi samandla.

Pamper Tootsies Yakho

Ngokuzayo usuku lomlenze lushiya ingxenye yakho engezansi ibuhlungu futhi ibuhlungu, engeza u-½ inkomishi kasawoti we-Epsom ebhakedeni elikhulu lamanzi afudumele bese ucwilisa izinyawo zakho cishe isigamu sehora, kusikisela uDean. I-Magnesium evela kosawoti izongena esikhunjeni sakho, inciphise amajaqamba enkonyane futhi yehlise imizwa yakho. (Leli qhinga elifanayo lingakusiza Ukukhulula Ubuhlungu Bezinyawo Ngemva Kobusuku Bezithende Eziphakeme futhi.) Amajeli e-Magnesium, atholakala ezitolo zokudla zezempilo, angakhuphula amazinga akho ngenkathi ethoba imisipha yakho. Kodwa ukusetshenziswa okungapheli kungacasula isikhumba sakho, uDean uyaxwayisa.

I-Guzzle Ijusi Eluhlaza Okwengeziwe

UDean uthi inhlabathi yanamuhla iqukethe i-magnesium encane kunakuqala, okusho ukuthi ukudla kwethu kwenza kahle-kepha kusenokwenzeka ukukhulisa ukudla kwakho ngokudla. Imithombo ephezulu ihlanganisa imifino emnyama, enamaqabunga, amantongomane nembewu, izimila zasolwandle, noshokoledi kakhokho omnyama. Hlela ukudla ama-servings amahlanu ngosuku. Uma lokhu kubonakala kukuningi, yenza kube lula ngokungeza izingcwecwe ezimbalwa zesipinashi kanye nophawuda omnyama kakhokho kujusi wakho olandelayo ohlaza. (Zama le Recipe Yejusi Eluhlaza Enika Amandla.)

Qala ukwengeza

Ukudla okunconyiwe kwe-magnesium kwabesifazane kungama-310 kuya ku-320 mg (ama-350 mg uma ukhulelwe), kepha ucwaningo lukhombisa ukuthi abesifazane abafanele bangadinga amaphesenti ayi-10 kuye kwangama-20 ngaphezulu ukwenza lokho okulahlekelayo ngomjuluko. Zama ukufaka iphilisi eliqukethe i-magnesium citrate, ifomu elimuncwa kalula, njenge-GNC Super Magnesium 400 mg ($ 15; gnc.com). Kepha abesifazane abaningi bathola ukuthi ukuthatha umthamo owodwa, omkhulu njengalona kuyacasula isisu sabo. Uma kunjalo, uDean uphakamisa ukukhetha uhlobo oluyimpuphu lwe-magnesium citrate. Engeza umthamo wansuku zonke onconywayo ebhodleleni lamanzi, futhi uphuze kancane usuku lonke. (Sibuze Udokotela Wokudla: Yimaphi Amanye Amavithamini Okufanele Ngiwathathe?)

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