Akwai abubuwa da yawa wadanda suke da mahimmanci ga jikin mu, gami da ma'adanai kamar su magnesium wanda ke taimaka mana cimma nasarar walwala da rage damuwa. Yanzu, shin yakamata mu kara shi ko kuma da nau'ikan abinci mu sami matakan da suka dace?
A zamanin yau, tare da salon da muke ɗauka, damuwa na yau da kullun a cikin rayuwar mutane da yawa. A cikin waɗannan lamura Certainarin wasu ma'adanai shine madaidaicin zaɓi tunda kawai tare da abinci bazai isa ya sadu da bukatun jikin mu ba. Zamuyi magana game da duk wannan a cikin wannan labarin don share duk wani shakku da za'a iya samu game da cin wannan ma'adinan.
Menene magnesium don?
Magnesium ma'adinai ne mai mahimmanci ga jiki, musamman ga mata. Shin wani abu da jikinmu yake amfani dashi yayin da muke cikin mawuyacin hali. Wannan yana nufin cewa lokacin da muke cikin lokacin damuwa jiki yana amfani da magnesium don rage shi.
An tsara jikinmu don rage damuwa ta amfani da magnesium. Matsalarmu a yau ita ce, akwai lokuta da yawa na damuwa a rayuwarmu ta yau da kullun saboda haka jikinmu yana buƙatar cinye mafi yawan magnesium.
A baya, lokacin da damuwar da ke cikin ta yi ƙasa da ta yanzu, akwai lokacin da za a sake cika magnesium ta hanyar abinci (musamman kayan lambu masu ɗanyen ganye) tsakanin tsaka-mai-wuya da ƙwanƙolin damuwa. Yau ba zai yiwu ba a yawancin mutane kuma sabili da haka ƙarin wannan ma'adinai ya zama wani abu mai mahimmanci.
Don duk wannan dole ne a kara, cewa rush a cikin abinci, pre-dafa abinci, matsananci-sarrafa da dai sauransu. suna haifar da adadi mai yawa na mutane sun riga sun cinye ƙananan abinci mai ƙunshe da magnesium.
Wasu kyakkyawan matakan magnesium a cikin jiki ana fassara zuwa samun mafi yawan progesterone sabili da haka jin nutsuwa da walwala. Bugu da kari, wannan ma'adinan na taimakawa wajan yin bacci yadda ya kamata.
Yaushe za a sha magnesium?
Yana da mahimmanci a cinye ƙarin magnesium a cikin waɗannan lokutan rayuwar da muka sani cewa za mu shiga cikin lokutan damuwa, ko a wurin aiki ko a rayuwarmu ta yau da kullun. Wannan amfani da sinadarin magnesium zai taimaka mana fuskantar wadannan yanayi cikin kyakkyawan yanayi da kuma hana damuwa daga mulkar mu.
Magnesium yana kwantar da hankali ga tsarin mai juyayi sabili da haka yana rage saurin da ke tare da damuwa.
Hakanan akwai wasu mahimman yanayi don cinye wannan ma'adinan:
- Yana taimaka wajan samarda insulin da kuma maganin thyroid.
- Yana da anti-mai kumburi
En takamaiman lamarin mata, Yana da mahimmanci a san cewa amfani da magnesium yana da fa'idodi da yawa:
- Magnesium ya zama ƙawancen mahimmanci ga waɗanda ke wahala daga polycystic ovary ciwo.
- para rage PMS. A cikin kwanaki goma kafin zuwan haila, ana ba da shawarar amfani da magnesium tunda lokaci ne na sake zagayowar lokacin da muke bacci mafi muni, muna jin ƙarin gajiya, a cikin mummunan yanayi, da sauransu.
- Yana rage ciwon mara. Don yin wannan, dole ne muyi amfani da magnesium tare da rage abinci mai ƙonewa wanda kawai ke ƙara azaba.
- Yayin da muke kwanciya lokacin haihuwa da lokacin al'ada, yakan taimaka mana mu jimre da dukkan alamu.
Gabaɗaya, a cikin mata, yana da kyau a tallafawa samar da furotin, wanda ba a samar da shi kwanaki kaɗan kafin haila kuma ya daina samarwa yayin al'ada.
Wataƙila kuna iya sha'awar:
- San bukatun abinci na mata
- Polycystic Ovarian Syndrome (PCOS) da abinci mai gina jiki
- Inganta alamomin al’ada na al’ada da al’adar maza da maza
Nawa kuma wane irin magnesium ne zai cinye?
Manufa ita ce cinye shi ta hanyar abinci mai wadataccen wannan ma'adinai, amma, yana da kyau a haɓaka shi don isa matakan da ake buƙata.
Magnesium mai wadataccen abinci
Kodayake kari na iya zama dole a mafi yawan lokuta, yana da kyau a lura da irin abincin da ke samar da matakan gina jiki na magnesium don gabatar dasu cikin abincinmu:
- Sunflower tsaba: sune manyan tushen magnesium da zamu iya cinyewa. Dole ne a ɗauke su na halitta, ba tare da gishiri ba. Aara hannu a salads, purees, smoothies, gurasar gida, da dai sauransu.
- Alayyafo da sauran ganyen ganye: Wadannan nau'ikan kayan marmari suna da wadatar sinadarin magnesium kuma ana iya shan su ta hanyoyi daban-daban, saboda haka babu wani uzuri da zai hana a cinye su.
- Almond da goro: Handfulan hannu a rana na iya ɗaga matakan magnesium sosai. Dole ne mu zaɓi waɗancan na ɗabi'a, ba tare da soyawa ko gishiri ba.
- Black cakulan: ba tare da wata shakka abinci ba wanda yawancinmu ke so a zamaninmu yau kuma yana kawo fa'idodi masu yawa. Dole ne mu cinye shi da tsabta kamar yadda ya yiwu kuma ba tare da sukari ba.
- Banana: abun ciki na magnesium da potassium yana da matukar mahimmanci.
- Oats: yana da kyawawan dabi'u masu amfani idan an cinye shi da kyau: Oatmeal: yadda ake amfani dashi kuma me yasa
Arin magnesium
Amintaccen kari ne na ɗaukan lokaci mai tsawo sai dai idan muna fama da matsalar koda kamar koda rashin aiki. A waɗannan yanayin dole ne a ɗauka ƙarƙashin kulawar likita.
Kyakkyawan kari zai kasance kimanin 300mg kowace rana na magnesium citrate ko bisglycinate. Hakanan akwai abubuwan kari wadanda sune magnesium chloride, amma a wajan nan ya fi kyau a guji su tunda zasu iya cutar da cikin wasu mutane wani abu da ba ya faruwa da citrate ko bisglycinate. Ana iya ɗaukar wannan ƙarin a cikin kashi ɗaya kafin a yi bacci ko a allurai biyu, ɗaya da safe ɗaya kuma da daddare. Ee hakika, koyaushe ku dauke shi da abinci.
Sakamakon shan magnesium ana lura dashi da sauri tunda ma'adinai ne wanda yake aiki kai tsaye. Saboda haka, yana yiwuwa daga farkon ɗauka kun riga kun lura da cigaba a wasu fannoni na yau zuwa yau kamar bacci.
Kuna iya sha'awar karantawa game da wasu ƙarin abubuwan ban sha'awa don haɗawa cikin abincinmu:
- Me yasa yakamata ku hada da sinadarin collagen a cikin abincinku na yau da kullun
- Vitamin D, yadda yake shafar mu da yadda ake kiyaye shi a matakai masu kyau
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