Ambiri a ife timadalira kwambiri kugwiritsa ntchito mavitamini okwanira. Komabe, nthawi zina mavuto amapezeka chifukwa chosowa chimodzi mwa tizilombo toyambitsa matenda, zomwe zimathandiza kwambiri thupi. Taganizirani zomwe zimagwiritsa ntchito magnesium m'thupi, momwe zikufunira komanso zakudya zomwe zili ndizo.
Nchifukwa chiyani timafunikira zakudya zomwe zili ndi magnesiamu ambiri?
Si chinsinsi kuti pali tebulo lonse la Mendeleyev mu thupi laumunthu, ndipo kusowa kwa chinthu chimodzi kungayambitse mavuto aakulu azaumoyo ndi kuwononga kuyamwa kwa zinthu zina. Magnesium imapanga ntchito zofunika kwambiri - anti-stress, anti-poizoni ndi anti-allergenic. Kuonjezera apo, imachepetsa kutengeka kwa receptor, imayambitsa phagocytosis, ndipo imagwira nawo njira zowonjezera kutentha.
Ngakhale kuperewera kwa magnesium kumakhudza kwambiri thanzi - choyamba, pa thanzi la mitsempha ndi mitsempha. Anthu omwe akudwala arrhythmia kapena odwala matenda a stroke, kapena ali ndi vuto la cholesterol, ayenera kuyang'anitsitsa kuchuluka kwa magnesium omwe amalandira ndi zakudya kapena zakudya zowonjezera zakudya.
Chinthu china chofunika chomwe chimadalira kwambiri magnesium ndi dongosolo la mitsempha. Ngati mumakhala ndi nkhawa, mantha , nkhawa, kusowa tulo, kutopa, mantha, kukhumudwa - zonsezi zikhoza kukhala chifukwa cha kuchuluka kwa chinthu ichi m'thupi lanu. Panthawi zovuta, magnesium imachotsedwa mthupi, choncho ndibwino kuwonjezera kulowera kwake panthawi imodzi, ndikuyesa kuyang'ana moyo mosavuta.
Kudziwa zakudya zomwe zili ndi magnesium ndizofunika kwambiri kwa amayi pa nthawi yomwe ali ndi pakati. Ngati nthawi yamakono ya magnesiamu imakhala ndi 280 magalamu patsiku, ndiye pakubereka mwana chiwerengerochi chikuwonjezeka ndi 2-3 nthawi. Ngati mayi wam'tsogolo ali wokondweretsa kwambiri, ali ndi nkhawa, amadwala chifukwa cha kusowa tulo - ichi ndi chizindikiro chodziwika kuti Mg ndi wovuta kutenga zina. Kuchita mantha kwambiri kungayambitse kuperewera kwa amayi, kotero simungathe kunyalanyaza zizindikiro zoterozo.
Mwa njira, kwa amayi omwe akudwala PMS, ndikofunika kuti agwiritse ntchito magnesium nthawi zonse, momwe msinkhu wake umagwera mofulumira masiku otere.
Anthu amtundu uliwonse omwe amachita nawo masewera ayenera kutenga magnesium, chifukwa chakuti kupsinjika maganizo kumagwirizanitsidwa ndi mantha, ndipo kukhala ndi mlingo woyenera wa chinthu ichi n'kofunikira kwambiri. Komanso, ndi zophweka, chifukwa magnesiamu imapezeka mu zakudya zomwe anthu ambiri amakonda ndi kugwiritsa ntchito tsiku lililonse.
Zamagetsi zokhala ndi magnesium
Ziyenera kuzindikiridwa nthawi yomweyo kuti magnesium muzogulitsa zakudya sizowonongeka, ndipo ndi chakudya choyenera, mungathe kulandira pafupifupi 200-300 mg ya chinthu ichi. Pa nthawi yachisokonezo, izi sizidzasowa, choncho mvetserani magwero odalirika a izi:
- atsogoleri mu makope a magnesium - mtedza, mbewu za mpendadzuwa, nyemba, nyemba, buckwheat uchi;
- Mitengo yochepa yolemera ndi youma: Zoumba zouma, apricots, zamasamba, prunes;
- chakudya cham'mawa, komanso mavuto a magnesiamu sakhala - buckwheat, oatmeal,
tirigu, ngale ya balere; - okonda Koco akhoza kuopa kuperewera kwa magnesium, kumwa kotere ndi kolemera kwambiri kwa iwo;
- masamba onse, kaya saladi, parsley , katsabola kapena sipinachi, idzakuthandizani pankhondo yolimbana ndi kusowa kwa magnesiamu;
- za zipatso motere, nthochi zothandiza ndi mavwende;
- masamba olemera mu magnesium ndi kaloti ndi beets, saladi amalandiridwa mwa mtundu uliwonse.
Podziwa kuti zakudya zambiri zamagetsi zimakhala zotani, mukhoza kupanga zakudya zanu mwanjira yoti simukuyenera kutenga zowonjezereka ndi zowonjezereka. Ndiponsotu, palibe chophweka kusiyana ndi kudya phala, kuwonjezera masamba ndi mtedza ku saladi, ndipo monga mchere amasankha nthochi kapena zipatso zouma.