Magnesium ndiyo inoshandiswa mineral , uye ndiyo yechina yakawanda yemaminera mumuviri womunhu. Inenge hafu ye magnesium mumuviri wako inochengetwa mumapfupa ako asi mamwe ose ari kushanda mumasero ezvikamu zvako uye mamwe matukisi.
Magnesium inodiwa nokuda kwemazana emagadzirirwo emagetsi ekuitika. Zvinonyanya kukosha musimba uye mushushi uye zvinobatsira kuchengetedza kurwara kwoutano nguva dzose.
Iwe unodawo magnesium kumapfupa akasimba uye maune immune system.
Sangano reNational Academy of Sciences, Engineering uye Medicine, Health and Medicine Division rakatarisa kudya kwekudya inonzi intakes (DRI) ye magnesium. Zvinonzi kudya zuva nezuva kunopesana nezera uye nepabonde. Mukuwedzera, vakadzi vane pamuviri vanoda mamwe magesium.
Dietary Reference Intakes
Females
1 kusvika kumakore matatu: mamiriyoni 80 pazuva
4 kusvika kumakore 8: 130 milligrams pazuva
Makore 9 kusvika ku13: 240 milligrams pazuva
14 kusvika kumakore 18: 360 milligrams pazuva
Makore 19 kusvika ku30: 310 milligrams pazuva
31 + makore: 320 milligrams pazuva
Vakadzi vane mimba: 360 milligrams pazuva
Vakadzi vari kuyamwa: 320 milligrams pazuva
Varume
1 kusvika kumakore matatu: mamiriyoni 80 pazuva
4 kusvika kumakore 8: 130 milligrams pazuva
Makore 9 kusvika ku13: 240 milligrams pazuva
14 kusvika kumakore 18: 410 milligrams pazuva
Makore 19 kusvika ku30: 400 milligrams pazuva
31 + makore: 420 milligrams pazuva
Magnesium-rich foods inosanganisira miriwo yakaoma mashizha mashizha, maruva, marimu, mbeu uye mbeu yose. Zviratidzo zvekushayikwa kwemagesizi hazviwanzovi nevanhu vane utano.
Kushayikwa Zviratidzo
Magnesium inoshaya inogona kuitika kana usingadyi kudya kwakakwana kune magnesium. Zvinogonawo kuitika kana iwe uchitambura nemamwe matambudziko ehutano kana kutora mishonga inogona kukonzera kurasikirwa kwemagesium kana kuderedza kuwanda kwomuviri wako kunogona kubata mumutsipa wako muduku.
Chirwere cheshuga, kudhakwa, chirwere cheCrohn, chirwere chechiliac, kana chirwere chemuviri chinogona kukonzera kukura kwemagesium.
Zviratidzo zvekushayikwa kwemagesium hazvishamisi, asi zvinogona kutevedzera zvimwe zvinetso. Kuwana zvakakwana kunogona kuwedzera njodzi yako yehutano hwehutano uye kunoderedza muviri wako wekudzivirira muviri.
Iwe unganzwa uine simba uye wakaneta, kurasikirwa nechido chako, shanduka uye tanga kurutsa kana iwe uine kukwana. Unhu, kushungurudzika, mitsipa yemaviri, kugumburwa, uye kusagadzikana kwemitemo yemwoyo kunogona kukura sezvo kushayikwa kunobudirira.
Kana uine zviratidzo izvi, iwe unoda kuona mutano wehutano uyo anogona kuronga kuongorora ropa kuti aone kana kushaya simba kwemagesium iri dambudziko kana kana pane zvimwe zvinokonzera.
Magnesium Supplements
Magnesium kuwedzera inogona kubatsira kune avo vanoita mimwe mishonga inogona kukonzera kurasikirwa kwemagesium kana kuderedza kushandiswa, zvakadai se diuretics uye antibiotics. Vakwegura, vanodhakwa, vanhu vane dambudziko rokudzora chirwere cheshuga, uye vanhu vanorwara nehutachiona hwehutachiona vese vanogona kubatsirwa nokutora zvigadzirwa.
Kutora Magnesium Yakawanda
Kuwana magnesium yakawandisa kubva kune zvokudya zvaunodya hazvigoneki, asi kutora yakawanda yezvokudya zvemagetsi zvinowedzera zvinogona kukonzera chirwere uye mudumbu.
Kutora magnesium yakawanda kwenguva yakareba kungaguma nekuchinja kwehutano hwepfungwa, kushungurudza, kusuwa kwechido, kurwara, kushaya simba, kuderedzwa kweropa, kutambudzika nekufema uye kusagadzikana kwepfungwa.
Usatora magnesium supplements muhope huru, kupfuura 350 mg, usingatauri nemupi wako wehutano.
Sources:
National Institute of Health Office of Dietary Supplements. "Magnesium Factsheet yeVashandi veHurumende. Http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
The National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.