Kunezinto eziningi ezibalulekile emzimbeni wethu, kufaka phakathi namaminerali anjenge i-magnesium esisiza ukufeza isimo senhlalakahle nokunciphisa ukucindezeleka. Manje, uma kufanele sikwengeze noma ngokudla okuhlukahlukene sithole amazinga afanele?
Kulezi zinsuku, ngesigqi esisiphethe, ingcindezi yinto ehlala njalo ezimpilweni zabantu abaningi. Kulezi zimo Ukwengeza amaminerali athile kuyindlela eyiyo ngoba kuphela ngokudla bekungeke kwanele ukuhlangabezana nezidingo zomzimba wethu. Sizokhuluma ngakho konke lokhu kulesi sihloko ukuze kususwe noma ikuphi ukungabaza okungenzeka kube khona mayelana nokusetshenziswa kwaleli mineral.
Iyini i-magnesium?
I-Magnesium iyiminerali ebaluleke kakhulu emzimbeni, ikakhulukazi kwabesifazane. Ingabe i- isici esisetshenziswa ngumzimba wethu lapho sisebunzimeni. Lokhu kusho ukuthi lapho sidlula ezikhathini zokuxineka umzimba wethu usebenzisa i-magnesium ukuze wehlise.
Umzimba wethu wenzelwe ukunciphisa ukucindezeleka usebenzisa i-magnesium. Inkinga namuhla ukuthi kunezikhathi eziningi ezicindezelayo empilweni yethu yosuku nosuku ngakho-ke umzimba wethu udinga ukudla inani elikhulu le-magnesium.
Esikhathini esedlule, lapho ukucindezeleka okwakubhekene nakho kwakuphansi kakhulu kunalokho manje, bekukhona isikhathi sokugcwalisa i-magnesium ngokudla (ikakhulukazi imifino eluhlaza) phakathi kokuphakama nokuphakama kwengcindezi. Namuhla akunakwenzeka kubantu abaningi ngakho-ke ukwengezelwa kwalesi simbiwa kuba yinto ebalulekile.
Kukho konke lokhu kufanele kungezwe, ukuthi ukugijimela ekudleni, ukudla okuphekwe ngaphambi kwesikhathi, okusetshenzwe nge-ultra njll. zidala ukuthi amanani amakhulu abantu asebenzise ukudla okuncane okuqukethe i-magnesium.
Abanye amazinga amahle we-magnesium emzimbeni ahumusha ekubeni nenani elikhulu le-progesterone ngakho-ke umuzwa wokuzola nenhlalakahle. Ngaphezu kwalokho, le minerali isiza ukulala ngokwanele.
Ungayisebenzisa nini i-magnesium?
Kubalulekile ukusebenzisa i-magnesium eyengeziwe Kulezo zikhathi zokuphila esaziyo ukuthi sizobhekana nezikhathi zengcindezi, kungaba semsebenzini noma empilweni yethu. Lokhu kusetshenziswa kwe-magnesium kuzosisiza ukubhekana nalezi zimo esimweni esingcono futhi kuvimbele ukucindezelwa ukusilawula.
IMagnesium ithulisa isistimu yezinzwa ngakho-ke inciphisa ukushesha okuhambisana nengcindezi.
Kukhona nezinye izimo ezibalulekile zokusebenzisa le minerali:
- Kuyasiza ekukhiqizeni okulungile kwe-insulin ne-hormone yegilo.
- Kuyinto elwa nokuvuvukala
En icala elithile labesifazane, Kubalulekile ukwazi ukuthi ukusetshenziswa kwe-magnesium kunezinzuzo eziningi:
- IMagnesium iba ngumlingani obaluleke kakhulu kulabo abahlushwa yi i-polycystic ovary syndrome.
- para ukunciphisa i-PMS. Phakathi nezinsuku eziyishumi ngaphambi kokufika esikhathini, kunconywa ukusetshenziswa kwe-magnesium ngoba kungumzuzwana womjikelezo lapho silala kabi khona, sizizwa sikhathele ngokwengeziwe, esimweni esibi ngokwengeziwe, njll.
- Yehlisa amajaqamba okuya esikhathini. Ukuze senze lokhu, kufanele sihambisane nokusetshenziswa kwe-magnesium ngokunciphisa ukudla okuvuvukalayo okwandisa ubuhlungu kuphela.
- Ngesikhathi sokunqamuka kwesikhathi nokunqamuka kokuya esikhathini kusisiza ukuba sibhekane nazo zonke izimpawu zako.
Ngokuvamile, kwabesifazane, kuhle ukusekela ukukhiqizwa kweprogesterone, engakhiqizwa izinsuku ngaphambi kokuya esikhathini futhi iyeke ukukhiqizwa ngesikhathi sokunqamuka kokuya esikhathini.
Mhlawumbe ungahle ube nentshisekelo ku:
- Yazi izidingo zomsoco zabesifazane
- I-Polycystic Ovarian Syndrome (i-PCOS) nokudla okunempilo
- Thuthukisa izimpawu zokunqamuka kokuya esikhathini nokunqamuka kwesikhathi
Ingakanani futhi hlobo luni lwe-magnesium okufanele iludle?
Inhloso yokuwudla ngokudla okunothile kule mineral, noma kunjalo, kuhle futhi ukuyengeza ukuze ifinyelele emazingeni adingekayo.
Ukudla okunothe kakhulu nge-Magnesium
Yize ukwengeza kungadingeka ezimweni eziningi, kufanelekile ukuqaphela ukudla okunikeza amazinga wokudla okunomsoco we-magnesium ukukungenisa ekudleni kwethu:
- Imbewu ye-sunflower: ingomunye wemithombo esemqoka ye-magnesium esingayisebenzisa. Kumele zithathwe ngokwemvelo, ngaphandle kasawoti. Faka idlanzana kumasaladi, ama-purees, ama-smoothies, izinkwa ezenziwe ekhaya, njll.
- Isipinashi neminye imifino enamaqabunga: Lezi zinhlobo zemifino zicebile nge-magnesium futhi zingadliwa ngendlela ehluke kakhulu, ngakho-ke asikho isizathu sokungazidli.
- Ama-alimondi nama-walnuts: idlanzana ngosuku lingakhuphula amazinga wethu we-magnesium kakhulu. Kumele sikhethe lezo zemvelo, ngaphandle kokuwosa noma ukuwafaka usawoti.
- I-chocolate emnyama: ngaphandle kokungabaza ukudla abaningi bethu abakufunayo osukwini lwethu nosuku futhi okuletha izinzuzo ezinkulu. Kumele siyisebenzise njengemsulwa ngangokunokwenzeka futhi ngaphandle koshukela.
- Banana: okuqukethwe kwayo kwe-magnesium ne-potassium kubaluleke kakhulu.
- I-Avena: inamanani amahle wokudla okunempilo uma isetshenziswe kahle: I-oatmeal: ungayisebenzisa kanjani futhi ngani
Isengezo seMagnesium
Kuyisengezo esiphephile ukuthatha isikhathi eside ngaphandle uma sihlushwa inkinga yezinso efana ukungasebenzi kahle kwezinso. Kulezi zimo kufanele ithathwe ngaphansi kweso lezokwelapha.
Ukwengeza okuhle kungaba cishe i-300mg nsuku zonke ye-magnesium citrate noma i-bisglycinate. Kukhona nezithasiselo ezingama-magnesium chloride, kepha kulezi zimo kungcono ukuzigwema ngoba zingalimaza isisu sabanye abantu okuthile okungenzeki nge-citrate noma i-bisglycinate. Lokhu kungezelelwa kungathathwa kumthamo owodwa ngaphambi kokulala noma ngemithamo emibili, eyodwa ekuseni eyodwa ebusuku. Yebo kunjalo, thatha njalo nokudla.
Imiphumela yokuthatha i-magnesium ibonakala ngokushesha okukhulu ngoba kuyimbiwa esebenza ngokushesha. Ngakho-ke, kungenzeka ukuthi kusukela kokuthatha kwakho usuvele uqaphele ukuthuthuka ezicini ezithile zosuku lwakho nosuku njengokulala.
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