Ukudla ukudla okune-magnesium inempilo ngezindlela eziningi
I-magnesium iyimaminerali engokwemvelo futhi ibalulekile ekusebenzeni kahle komzimba womuntu. Empeleni, izinqubo ezingaphezu kuka-300 zezinto eziphilayo zixhomeke ngokuqondile kwi-magnesium. Ngenkathi i-magnesium iyisisindo sesine esiningi kakhulu emzimbeni womuntu, kancane kancane empeleni kujikeleza egazini noma kwezinye izicubu. Esikhundleni salokho, inqwaba yesitolo somzimba we-magnesium ikhiyiwe kuluhlu lwangaphandle lwamathambo ethu.
Sithola i-magnesium ngokusebenzisa ukudla esikudlayo-ingena emathunjini amancane futhi inani elidlulele lidonswa izinso. Eminyakeni embalwa eyedlule, kuye kwaba nesithakazelo esikhudlwana ngendima engenzeka ukuthi i-magnesium ingadlala ekuvinjeni nasekulawuleni izimo ezinjenge- high blood pressure kanye nesifo senhliziyo.
Ingabe I-Magnesium Ingavimbela Ukucindezeleka Kwegazi Eliphakeme?
Ucwaningo olulodwa lwathola idatha ebonakala ibonisa ukuthi i-magnesium idlala indima ebalulekile ekulawuleni ukucindezelwa kwegazi. Ngaphezu kwalokho, ezinye izifundo eziningi zibuke izici ezihlukahlukene zokudla okunomsoco nokuthi zifaka kanjani ekuvikeleni ukucindezeleka kwegazi eliphezulu. Lezi zifundo zibonise ukuthi ukudla okucebile nge-magnesium kubonakala kunomphumela wokuzivikela nokuthi abantu abadlayo abacebile magnesium kubonakala bahlakulela izinga eliphezulu legazi ngezinga eliphansi.
Noma kunjalo, umbuzo wangempela uwukuthi: Ingabe i-magnesium kulezi "zondlo ezicebile" ezihlinzeka ngokuvikeleka okubonakalayo, noma ingabe kuhloswe okuzuzwayo okuzuziwe kuphela ukuthi ukudla okucebile ku-magnesium kuyinto enhle kakhulu kuwe?
Kuze kube manje, lo mbuzo awunayo impendulo eqondile. Kodwa-ke, iKomidi likaZwelonke eliBumbene lokuVimbela, UkuThola, UkuHlola nokuPhatha kweHIV High Press, eliyaziwa futhi elihlonishwayo, lizwa ukuthi idatha inamandla ngokwanele ukuba ithi ngokusemthethweni ukuthi ukudla okuhlinzeka nge-magnesium amaningi "indlela yokuphila enhle yokuguqula abantu abanomfutho wegazi ophezulu."
Kufanele Ngithathe Amathemikhali Omlomo Omlomo?
Ayikho idatha yokusekela isimangalo sokuthi izithako ze-magnesium zomlomo zinikeza izinzuzo ezifanayo njengokudla okunomsoco we-magnesium. Ngisho noma i-magnesium ingaba yinzuzo, kungenzeka ukuthi-njengamanye amaminerali-ukuthi ukuthi uthola kanjani i-magnesium ibaluleke kakhulu njengoba i-magnesium ngokwayo. Ngamanye amazwi, umzimba womuntu ulungele kakhulu ukugaya ukudla kwangempela futhi ubambe amavithamini namaminerali abo aqukethe.
Ngakolunye uhlangothi, umzimba womuntu awubonakali kahle kakhulu ekukhipheni inzuzo eningi yokudla okunomsoco kusuka ezinhlobonhlobo ezihlukahlukene zokudla okunomsoco. Indlela ekahle yokuthola isabelo samanje nsuku zonke (RDA) se-magnesium ivela emithonjeni yokudla yemvelo . Kubantu abadala abadala abanempilo, i-RDA yesilisa ingaba ngu-420mg kanti i-RDA yesifazane ingaba ngu-320mg, noma i-360mg ngesikhathi sokukhulelwa.
Yimiphi Imithombo Engcono Yokudla Ye-Magnesesi?
I-magnesium itholakala ezinhlobonhlobo zokudla okunempilo, okungabizi. Izinhlanzi namantongomane zicebile ngokukhethekile kumaminerali-1 ama-alimondi (okuncane kakhulu) aqukethe cishe ama-80mg we-magnesium. Amazambane, ubhontshisi kanye nemikhiqizo yobisi ephansi kakhulu imithombo emihle ye-magnesium, njengemifino ethile efana nesipinashi. Isibonelo, cabangela okuqukethwe kwe- magnesium yalezi zokudla:
- Izinhlanzi ezimhlophe eziphekwe, 3oz: 90mg
- Amasheya, i-1oz: 75mg
- Amazambane aphekwe phakathi: 50mg
- I-yogurt ephansi yamafutha, 8oz: 45mg
- Ibhanana eliphakathi: 30mg
- Ukulungele ukudlala i-pudding, i-4oz: 24mg
Ngalunye kwalokhu kudla nakho kuyimithombo emihle ye-potassium ne-calcium, ewusizo ekuvimbeleni nasekulawuleni umfutho wegazi ophezulu. Ukubusa okulula kwesithupha sokudla ukudla okunempilo kukudla ukudla okunemibala eminingi. I-pepper eluhlaza, ama-apula abomvu, ubhanana obuphuzi, amazambane ama-brown, njll.
> Imithombo:
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> Kaplan NM. Ukwelashwa komfutho wegazi ophezulu: Imininingwane evela kumbiko we-JNC-VI. I-American Family Physician 1998; 58: 1323-30.
> Kass L, Amaviki J, Umbazi we-Carpenter L. Imiphumela ye-magnesium ukwengezela ekucindezelekeni kwegazi: ukuhlaziywa kwe-meta. I-Eur J Clin Nutr 2012; 66: 411.
> Saris NE, et al. I-Magnesium: ukubuyekezwa ngezici zemizimba, izifo, nezokuhlaziya. Clinica Chimica Acta 2000; 294: 1-26.
> Svetkey LP, et al. Imiphumela yamaphethini wokudla ekucindezelweni kwegazi: Ukuhlaziywa kwezingxenye zeDetary Approaches for Stop Hypertension (DASH) isilingo somtholampilo esingahleliwe. I-Archives of Medicine yangaphakathi, 159: 285-93.
> Vormann J. Magnesium: ukudla okunomsoco kanye nesimetabolism. Izimo zeMolomu Zomuthi 2003: 24: 27-37.