Zininzi izinto eziyimfuneko emzimbeni wethu, kubandakanya neeminerali ezinje i-magnesium esinceda ukuba sifezekise imeko yempilo-ntle kunye nokunciphisa uxinzelelo. Ngoku, ngaba kufuneka siyongeze okanye ngokutya okwahlukeneyo ngaba sifumana amanqanaba afanelekileyo?
Kule mihla, ngesingqi esinaso, uxinzelelo luhlala luhleli kubomi babantu abaninzi. Kwezi meko Ukongezwa kwezimbiwa ezithile lukhetho oluchanekileyo kuba kukutya kuphela okungonelanga ukuhlangabezana neemfuno zomzimba wethu. Siza kuthetha ngayo yonke le nto kweli nqaku ukucacisa nakuphi na ukuthandabuza ekunokubakho malunga nokusetyenziswa kwale minerali.
Yintoni i-magnesium?
I-Magnesium yimaminerali ebaluleke kakhulu emzimbeni, ngakumbi kubafazi. Yi into esetyenziswa ngumzimba wethu xa sikwiimeko zoxinzelelo. Oku kuthetha ukuba xa sihamba ngamaxesha oxinzelelo umzimba wethu usebenzisa i-magnesium ukuyinciphisa.
Umzimba wethu wenzelwe ukunciphisa uxinzelelo usebenzisa i-magnesium. Ingxaki namhlanje kukuba kunamaxesha amaninzi oxinzelelo kubomi bethu bemihla ngemihla kwaye ke umzimba wethu ufuna ukusebenzisa isixa esikhulu semagniziyam.
Kwixesha elidlulileyo, xa uxinzelelo olusokolayo lwaluphantsi kakhulu kunangoku, bekukho ixesha lokuzalisa i-magnesium ngokutya (ngakumbi imifuno eluhlaza) phakathi kwencopho kunye nokuphakama koxinzelelo. Namhlanje akunakwenzeka kubantu abaninzi kwaye ke ngoko ukuxhaswa kwale minerali kuba yinto ebalulekileyo.
Kuko konke oku kufuneka kongezwe, ukuba ukungxama ekutyeni, ukutya okuphekiweyo, ukuqhubekekiswa kwento ephezulu njl. zibangela inani elikhulu labantu ukuba basebenzise ukutya okune-magnesium encinci.
Abanye Amanqanaba amahle emagniziyam emzimbeni aguqulela ekubeni nenani elikhulu le-progesterone kwaye ke imvakalelo yokuzola kunye nokuba sempilweni. Ukongeza, le minerali inceda ukulala ngokwaneleyo.
Uyisebenzisa nini i-magnesium?
Kubalulekile ukusebenzisa i-magnesium eyongezelelweyo Ngawo la maxesha obomi esaziyo ukuba siza kuhamba ngawo amaxesha oxinzelelo, nokuba kusempilweni okanye kubomi bethu. Ukusetyenziswa kwemagniziyam kuya kusinceda sijongane nezi meko kwiimowudi ezingcono kunye nokuthintela uxinzelelo ekusilawuleni.
I-Magnesium ithoba inkqubo ye-neva kwaye ke inciphisa ukukhawulezisa okuhamba noxinzelelo.
Kukho nezinye iimeko ezibalulekileyo zokusebenzisa le minerali:
- Inceda ukuveliswa ngokuchanekileyo kwe-insulin kunye nehomoni yedlala.
- Kuyinto anti-ukudumba
En imeko ekhethekileyo yabasetyhini, Kubalulekile ukuba wazi ukuba ukusetyenziswa kwemagniziyam kunezibonelelo ezininzi:
- I-Magnesium iba liqabane elibaluleke kakhulu kwabo banengxaki isifo se-ovary polycystic.
- ukuba ukunciphisa i-PMS. Ngexesha leentsuku ezilishumi ngaphambi kokufika exesheni, ukusetyenziswa kwe-magnesium kuyacetyiswa kuba lixesha lomjikelo apho silala sibi kakhulu, siziva sidiniwe, kwimeko yokudandatheka, njl.
- Kunciphisa ukuqaqanjelwa kokuya exesheni. Ngenxa yoku kufuneka sihambisane nokusetyenziswa kwemagniziyam kunye nokuncitshiswa kokutya okukruthayo okwandisa iintlungu.
- Ngexesha lokuphela kwexesha kunye nokuyeka ukuya exesheni kusinceda sikwazi ukumelana nazo zonke iimpawu zalo.
Ngokubanzi, kwabasetyhini, kulungile ukuxhasa ukuveliswa kweprogesterone, engaveliswanga kwiintsuku ngaphambi kokuya exesheni kwaye iyeke ukuveliswa ngexesha lokuyeka ukuya exesheni.
Mhlawumbi unokuba nomdla kwi:
- Zazi iimfuno zesondlo sabasetyhini
- I-Polycystic Ovarian Syndrome (i-PCOS) kunye nesondlo
- Ukuphucula iimpawu zokuyeka ukuya exesheni kunye nokuhamba kwexesha
Yimalini kwaye luhlobo luni lwemagnesium onokuyisebenzisa?
Eyona nto ilungileyo kukuyitya ngokutya okunezimbiwa, nangona kunjalo, kulungile ukuba uyongeze ukufikelela kwinqanaba elifanelekileyo.
Ukutya okunotyebileyo kweMagnesium
Nangona ukuncedisa kunokuba yimfuneko kwiimeko ezininzi, kubalulekile ukuba uqaphele ukutya okubonelela ngamanqanaba esondlo e-magnesium ukubazisa ekutyeni kwethu:
- Imbewu kajongilanga: ngomnye wemithombo ephambili yemagnesium esinokuthi siyisebenzise. Kufuneka zithathwe ngokwendalo, ngaphandle kwetyuwa. Yongeza iizandla kwiisaladi, i-purees, i-smoothies, isonka esenziwe ekhaya, njl.
- Isipinashi kunye neminye imifuno eluhlaza: Ezi ntlobo zemifuno zityebile nge-magnesium kwaye zinokutyiwa ngendlela eyahlukileyo kakhulu, ngenxa yoko akukho sizathu sokuba ungayityi.
- Iiamangile kunye nama walnutsIsandla ngosuku sinokuwanyusa amanqanaba e-magnesium kakhulu. Kuya kufuneka sikhethe ezo zendalo, ngaphandle kokuqhotsa okanye ukufaka ityuwa.
- Ishokoleta emnyama: Ngaphandle kwamathandabuzo ukutya uninzi lwethu lukufuna kumhla wethu kwaye oko kunika izibonelelo ezilungileyo. Kuya kufuneka siyisebenzise njengecocekileyo ngangokunokwenzeka kwaye ngaphandle kweswekile.
- Banana: Umxholo wayo we-magnesium kunye ne-potassium ubaluleke kakhulu.
- Oats: inexabiso elikhulu lesondlo ukuba isetyenziswe ngokufanelekileyo: I-Oatmeal: uyisebenzisa njani kwaye ngoba
Unyango lweMagnesium
Sisongezelelo esikhuselekileyo sokuthatha ixesha elide ngaphandle kokuba sinengxaki yesifo sezintso ezifana Ukungonelanga kwezintso. Kule meko kufuneka kuthathwe phantsi kweliso lonyango.
Unyango olulungileyo luya kuba malunga ne-300mg yonke imihla ye-magnesium citrate okanye i-bisglycinate. Kukwakho nezixhasi ezizi-magnesium chloride, kodwa kwezi meko kungcono ukuziphepha kuba zinokwenzakalisa isisu sabanye abantu into engenzeki nge-citrate okanye i-bisglycinate. Olu ncediso lunokuthathwa kwidosi enye ngaphambi kokuba ulale okanye ngeedosi ezimbini, enye kusasa enye enye ebusuku. Ewe ngokunjalo, soloko uyithatha nokutya.
Iziphumo zokuthatha i-magnesium zibonakala ngokukhawuleza okukhulu Kuba sisimbiwa esisebenza kwangoko. Ke ngoko, kunokwenzeka ukuba ukusuka kwasekuqaleni ukuthatha sele uqaphele ukuphucuka kwimiba ethile yosuku lwakho ukuya kwimini njengokulala.
Unokuba nomdla wokufunda malunga nezinye izongezo ezinomdla zokubandakanya kukutya kwethu:
- Kutheni le nto kufuneka ubandakanye i-collagen kwisidlo sakho semihla ngemihla
- Vitamin D, indlela esisichaphazela ngayo kunye nendlela yokuyigcina ikumgangatho olungileyo
- Sithetha ngeviniga yeapile cider: ingaba ilungile? Yeyiphi oza kuyithatha?