John Myers
Magnesium chinhu chakakosha chicherwa chemuviri wedu. Tinovhara zvakawanda zvezvido zvedu zvezuva nezuva nekudya chingwa uye zvigadzirwa zvemukaka. Kuti uwane iyo yakakurudzirwa zuva rega rega ye300 kusvika 400 mg magnesium, inobatsirawo kudya mhando dzakasiyana dzemiriwo nemichero.
Pakati pemhando dzakasiyana-siyana dzemiriwo, nyemba dzinonyanya kupfuma mu magnesium. Huku dzakaomeswa, semuenzaniso, dzine 125 mg magnesium pa100 g, kubva mugaba ichiri 44 mg. Soya bhinzi dzakaomeswa dzinosvika pa220 mg, soya bhinzi dzemumagaba dzinopa 90 mg yemagnesium pa100 g. White bhinzi uye pizi zvakare iri pakati pemiriwo ine magnesium inodarika 100 mg. Miriwo yakadai sefennel, broccoli, kohlrabi, mbatatisi, uye horseradish zvakare ine yakakwira magnesium yemukati inosvika 40 mg.
Mabhomba chaiwo emagnesium zvakare nzungu, maarumondi, uye nzungu. Michero yakawanda, kune rumwe rutivi, ine isingasviki 20 mg magnesium pa100 g. Munyaya yemaapuro, semuenzaniso, inongova 5 mg. Kunze kweizvi mabhanana ane 30 mg pa100 g. Muchero wakaomeswa une zvicherwa zvakakura zvakanyanya pane zvinyoro.
Magnesium yakakosha pakushanda zvakanaka kwemaitiro mazhinji mumuviri wedu. Iyo mineral inodiwa pamabasa emhasuru nekuti inokanganisa kutapurirana kwekusimudzira kubva mutsinga kuenda kumamhasuru. Mukuwedzera, magnesium inomutsa nhamba huru ye enzymes inodiwa kune metabolism. Inodzivisa kuvhara kweropa uye magnesium inodiwawo pakuumbwa kwemapfupa. Magnesium inowanzonzi inobvisa kurwadza kwemhasuru, asi izvi hazvina kuratidzwa nesainzi.
