Ukutya okuqukethe i-magnesium

Kutheni ufanele ukwazi malunga nomxholo we-magnesium wokutya?
Ngenxa yokungabikho kwe-magnesium, inani leepatrilogi likhula kumntu. Siyakwazi ukwahlula ezi zinto zilandelayo:
ukuphazanyiswa kwenkqubo ye-cardiovascular system;
- Iimeko ezixakekayo, ezihamba kunye nokuncipha kwengqwalasela kunye nenkumbulo, ukukhathala okukhawuleza, ukuxakeka kwegazi, iintloko;
- imisipha kunye neenkampu;
- ukulahleka kwesidlo, isisongela, ukuhlanza, ukutshatyalaliswa kutshintsho lwehudo.

Ukunqongophala ngokukhawuleza kwe-magnesium akunqabile, kodwa ukuncipha okuncinane kwimixholo yayo emzimbeni kuxhaphakile. Uninzi lwamaxesha amaninzi kwindawo yokubeka ingozi kubhinqa abakhulelweyo nabasetyhini kwixesha lokuhamba emva, abasebekhulile, izigulane ezinehudo kunye nokuhlanza. Kubandakanywa kwimveliso yokutya ekuthethwa kuyo, unokuqinisekisa ngokuthe ngqiqweni izinga lemihla ngemihla, nangona kufunwa kwenyuka.

Ziziphi ukutya eziqukethe i-magnesium?

Imali enkulu yale nto iqulethwe kwiimveliso zokutya ezingabizi kwaye ezingabizi - kwi-buckwheat (200 mg nge-100 g yemveliso) nakwi-millet (83 mg). Uninzi lwalo lufumaneka ekutya okunjalo njengeembotyi (103 mg), iipasta (88 mg), isipinashi (82 mg), i-watermelon (224 mg), ubisi owomileyo (119 mg), i-tahine halva (153 mg), i-hazelnuts (172 mg).
Kunokwenzeka ukuba unikeze imfuno yansuku zonke ngoncedo lwesonka se-rye (46 mg) kunye nesonka seengqolowa (33 mg), i-currant emnyama (31 mg), ingqolowa (36 mg), ushizi (50 mg), i-carrot (38 mg), isaladi (40 mg ), ushokolethi (67 mg).

Umxholo wenyama kunye nemveliso yenyama yile ndlela ilandelayo: i-ngulu - 20 mg, i-veal - 24 mg, umvundla - 25 mg, i-ham - 35 mg, i-amateur ye-sausage - i-17 mg, i-sausage tea - 15 mg, i-sausages - 20 mg.
Iipatato iqukethe i-magnesium kwisixa semali engama-23 mg kwi-100 g yemveliso, iklabishi emhlophe - 16 mg, ubhontshisi - 22 mg, utamatisi - 20 mg, uhlaza we-onion kunye no-onion-18 mg no-14 mg ngokulandelanayo.
Inani elincinci lezinto ezifumaneka kwiipulo kunye ne-plums - kuphela 9 mg nge 100 g yemveliso.

Ngaba kunokwenzeka ukufumana i-magnesium enetyhefu xa ityathwa ngokutya ngokugqithiseleyo?

Umxholo we-magnesium emzimbeni awunqabile kakhulu, kuba iintso zisusa ngokukhawuleza ukugqithisa kweli qela. Ngoko ke, umngcipheko we-magnesium ubuthi, nangona ukwandiswa kokutya kunye nokutya akunakwenzeka. Utyhefu olunjalo luvela ikakhulu ngokulawulwa ngokugqithiseleyo kwezilwanyana zamachiza okanye i-kidney function.