Chakudya chathu sichili ndi mapuloteni onse omwe amadziwika, mafuta ndi chakudya, komanso mavitamini, mchere komanso kuchuluka kwa tizilombo toyambitsa matenda. Zinthu zonsezi ndizofunikira m'moyo wa thupi, zimagwira ntchito mwachindunji muzinthu zambiri. Mmodzi mwazitsulo zazikulu m'thupi la munthu ndi magnesium. Zomwe zili m'thupi la munthu ndi za 20-30 mg, 99% zomwe ziri mu minofu ya fupa.
Ubwino wa Magnesium
Zomwe zili ndi magnesium mu chakudya zimapereka mapuloteni biosynthesis ndi zakudya zamagulu. Ali ndi mphamvu yochepetsera, vasodilating ndi diuretic, amagwira nawo ntchito yopanga chimbudzi, ntchito ya minofu, mapangidwe a mafupa, kulengedwa kwa maselo atsopano, amachititsa mavitamini a gulu B, ndi zina zotero. Ndipo izi mosakayikira zimayankhula za phindu lalikulu la magnesium mu moyo wa munthu.
Kuperewera kwa magnesiamu kumaphatikizidwa ndi chizungulire, kusokonezeka, kusawonongeka, "nyenyezi" m'maso, mphuno pamutu, phokoso, chisokonezo chogona, ndi zina zotero. Choncho, ngati muli ndi zizindikirozi nthawi zambiri zimawoneka, ganizirani ngati magnesium ndi yokwanira pa zakudya zanu.
Magnesium ikhoza kugwiritsidwa ntchito pokonzekera zachipatala, koma ife tikudabwa kwambiri ndi funso la zakudya zomwe zili ndi magnesium, chifukwa choyambirira muyenera kuyesetsa kupeza zinthu zokwanira zogulira chakudya.
Magetsi a zakudya
Magetsi okhala ndi zinthu zosiyanasiyana ndi osiyana. Inde, ndizosangalatsa kudziŵa kuti mankhwala amtengo wapatali otani. Mtsogoleri wa mndandanda wa mankhwalawa ndi 270 mg, malo otsatirawa amapezeka kwa buckwheat (258 mg), kenako mpiru (238 mg), malo otsatirawa anagawidwa ndi mtedza wa pine ndi amondi, okhala ndi magnesium okhala ndi 234 mg. Komanso mankhwala omwe ali ndi magnesium amadziwika ndi pistachios (200 mg), nkhanu (182 mg), nkhono (172), nyanja zamchere (170) ndipo amalize mndandanda wa oatmeal (135 mg), mapira (130 mg), mtedza (120 mg ), nandolo ndi nyemba (pafupifupi 105 mg).
Chlorophyll ili ndi magnesium yambiri. Aliyense amakumbukira kuchokera ku biology zomwe chlorophyll ali nazo ndipo kotero sizidzakhala zovuta kuganiza kuti ndi zakudya ziti zomwe ziri ndi magnesium. Inde, mu mankhwala omwe ali ndi zobiriwira, monga anyezi wobiriwira, sipinachi, broccoli, nkhaka, nyemba zobiriwira, ndi zina zotero. Komabe, si zakudya zonse zomwe zili ndi magnesium. Magesizi amapezekanso m'magulu monga chimanga cha tirigu, ufa wa soya, amondi okoma, nandolo, tirigu, tirigu ambiri, apricots, kabichi, ndi zina zotero.
Ponena za mankhwala okhala ndi magnesiamu ya chiyambi cha nyama,
Akufunikabe kutchulapo kuti mankhwala si magnesium kwambiri. Izi zikuphatikizapo zakudya zokongola, katundu wophika.
Onani kuti magnesium muzogulitsa zimachepa ndi chithandizo chawo chotentha cha nthawi yaitali. Kuchetsa magnesium kuchokera m'thupi kumapangitsa kuti mowa ndi khofi zisagwiritsidwe ntchito. Magnesium sagwidwa kwambiri ndi matenda a chithokomiro, kotero ngati magnesium imalowa m'thupi mwathu, ndipo zizindikiro za kusowa, yang'anani chithokomiro.
Dziwani kuti chofunika tsiku ndi tsiku kuti magnesium mu munthu wamkulu ndi 300 mpaka 500 mg. Mwachitsanzo, anthu ena, omwe ali ndi matenda a mtima, amafunika kuti azidya kwambiri magnesium patsiku. Ndi kuchepetsa chitetezo chokwanira, zingakhalenso bwino kuwonjezera kudya kwa magnesiamu.