Kungenzeka ukwehlisa isisindo ngaphandle kokubulawa yindlala, kufanele sazi ukuthi iziphi izithako esidinga ukuzengeza ekudleni kwethu ukuze sikufinyelele. Ukukhetha kubaluleke njengokuhlanganiswa kwalokhu. Namuhla, sizokhuluma ngalokho ukudla okunothe nge-magnesium okusizayo ukunciphisa isisindo ngendlela enempilo.
Ukuqinisa ukudla kwakho, ukuthatha i-magnesium kulungile, ngakho-ke, ngezansi sizokutshela ukuthi yikuphi ukudla okufanele ukunake kukho. Ungaphuthelwa!
Bambalwa kakhulu abantu abaziyo ukuthi yikuphi ukudla okunothe nge-magnesium nokuthi yini inzuzo yokukusebenzisa nokukufaka ekudleni kwethu. IMagnesium isisiza ngokunakekela cishe yonke imisebenzi yomzimba wethu, kanye nokunakekelwa kwezicubu zethu.
Kuhle ukuthuthukisa amasosha ethu omzimba, kuvimbela ukuvuvukala futhi kunciphise ubungozi bokusenza sihlaselwe yisifo senhliziyo. Qhubeka ufunde le migqa ukuze wazi ukuthi yikuphi ukudla okufanele ukukufake ekudleni kwakho.
Ukudla okunothe kakhulu nge-Magnesium
Ukudla ukudla okunothe nge-magnesium nsuku zonke kusisiza ekunciphiseni amathuba okuba nesifo sikashukela ngo-33%, ngaphezu kokugcina i-migraines, ikhanda kanye nokudangala kungasebenzi.
- Ukolweni wonke: Ungomunye wemikhiqizo engathola i-magnesium engaphezulu kuwo, ngo-100 amagremu womkhiqizo, kune-167 mg ye-magnesium. Ngaphezu kwalokho, kungumkhiqizo ofanele ongawudla ngesaladi enemibala ye-pasta, ubhontshisi noma okusanhlamvu.
- Isipinashi: Akufanele nje kuphela ukuthi uPapaye azidle, isipinashi sicebile nge-magnesium, zisinikeza ama-79 mg ngamagremu ayi-100 futhi zikulungele ukuthatha zonke izinsuku zonyaka ngenxa yokuthi ziphilile kangakanani.
- I-Quinoa: Le pseudocereal isibe semfashinini iminyaka eminingana, futhi akuyona engaphansi, ngoba enkomishini yequinoa sithola u-118 mg we-magnesium.
- Ama-alimondi: Ziwukudla okudla okunempilo kakhulu, okunothe ku-vitamin E, okusinikeza no-87 mg we-magnesium ngamagremu ayi-100 ama-alimondi.
- I-Tofu / soy: I-Soy, noma kulokhu i-tofu, ingaba enye yezindlela zokudla ezihamba phambili kubo bonke labo bantu abangathathi amaprotheni emvelaphi yezilwane, ngoba ngaphandle kwe-magnesium isinikeza amaprotheni amaningi yemifino.
- Ubhontshisi omnyama: Ziyindlela enhle yokusinikeza i-fiber ne-magnesium, ngoba ngaphezu kwalokho, ngamagremu ayi-100 kabhontshisi sizothola ama-60 mg we-magnesium.
- I-Avocadoi-avocado esithanda ukuyiphuza kakhulu ekuseni, ayigcini nje ngokufaka ukhilimu kuma-toast ethu, futhi alungele nokunakekela umzimba wethu, ngoba ngaphandle kokusinikeza i-33 mg ye-magnesium, icebile futhi iphilile amafutha e-monounsaturated.
- Ushokoledi omnyama: Asikho isizathu sokungawudli ushokoledi omnyama, uphilile kakhulu emzimbeni wethu, ngaphandle kokusishiya sinambitheke kahle emilonyeni yethu, usinika ama-28 mg we-magnesium ngamagremu angu-100 womkhiqizo futhi usinike amandla amaningi .
Uhlu lokudla okunothe nge-magnesium ngamagremu ayi-100
- Imbewu yamathanga 592 mg
- Imbewu yeSesame 360 mg
- Imbewu ye-sunflower 340 mg
- Ubhontshisi weSoy 240 mg
- Chickpeas nobhontshisi omhlophe 160 mg
- Uphizi omisiwe 123 mg
- Ama-alimondi 258 mg
- Amantongomane ama-cashew 250
- Amagciwane kakolweni 250
- I-Kombu Seaweed: 920 mg
Kwenzekani uma singathathi i-magnesium
Uma singathathi i-magnesium eyanele, umzimba wethu ungathinteka, ngoba njengoba sithuthukile ekuqaleni siyisakhi esizuzisa kakhulu emzimbeni wethu futhi siyadingeka. Okulandelayo, sikutshela ukuthi yiziphi lezo zinkinga ezingasidalela zona:
- Isifo sikashukela.
- igciwane isisu yini ebangela ukuhlanza nokuhuda.
- Izifo ku izinso.
- Izifo emathunjini.
- Uma kuthatha kakhulu ikhofi noma utshwala, amazinga ethu we-magnesium angathinteka.
Inani elinconyiwe le-magnesium
Nawa amanani amanani anconyiwe we-magnesium:
- Iminyaka engu-1-3: 80 mg
- Iminyaka engu-4-8: 130 mg
- Iminyaka engu-9-13: 240 mg
- Abesilisa iminyaka engu-14-18: 410 mg
- Abesifazane iminyaka eyi-14-18: 360 mg
- Abesilisa iminyaka engu-19-30: 400 mg
- Abesifazane abaneminyaka engu-19-30: 310 mg
- Abesilisa + iminyaka engu-31: 420 mg
- Abesifazane + iminyaka engu-31: 320 mg
Kusukela manje kuqhubeke njalo lapho uyothenga ungakhohlwa ukwengeza enqoleni yakho wokuthenga noma yikuphi kwalokhu kudla ukuze uthuthukise impilo yakho futhi, ikusize wehlise isisindo.