John Myers
Ukunqongophala kwe-magnesium kunokukhokelela kwiimpendulo ezingachanekanga ezininzi kunye nokungasebenzi kakuhle. Unokufumana kuthi ukuba ungakuthintela njani ukunqongophala kwe-magnesium kuphela kodwa uyilungise ngokutya okufanelekileyo - oko kukuthi ngokutya okusithoba okuthe ngqo.
Ukuphelisa ukunqongophala kwe-magnesium ngokutya
Iimpawu zokunqongophala kwe-magnesium azihlali zidibene ngokukhawuleza kunye nokusilela okungapheliyo kwe-magnesium.
Ukuba ubusazi ukuba izifo ezininzi zenziwa mandundu kukunqongophala kwe-magnesium, unokusabela ngokukhawuleza - oko kukuthi ngokutya okutyebileyo kwe-magnesium okanye ukutya okunokuba ne-magnesium, okunokulungisa ngokukhawuleza nakuphi na ukunqongophala kwe-magnesium kwaye kuphuculwe iimpawu ezininzi.
Ukunqongophala kweMagnesium: iimpawu kunye nemiphumo
Olona phawu lwaziwayo lokunqongophala kwe-magnesium luxinzelelo lwemisipha emilenzeni. Ezinye iimpawu ezinokubakho zokunqongophala kwe-magnesium ziquka:
- Ukuxhalaba, ukudandatheka, kunye ne-migraines
- Ukuxakeka, ukuphuthelwa, ukuba ndindisholo, okanye ukutshotshozela kwamalungu
- ukuxhuzula kovalo
Kwakhona ukunqongophala kwe<em>magnesium kusenokuba negalelo kwi<em>osteoporosis, isifo seswekile, ne<em>cardiac arrhythmias, kwakunye nokufak’ isandla ekuboleni kwamazinyo, i<em>premenstrual syndrome, ubudlolo, ukungabi namandla noxinzelelo lwegazi oluphezulu.
Ekubeni iimpawu ze-fibromyalgia kunye ne-chronic fatigue syndrome (CFS) ziphucula kakhulu emva kokulungiswa kwezinga le-magnesium, ukusilela kufuneka kuqwalaselwe kwezi zifo.
I-Magnesium inokuthintela i-aluminiyam ekungeneni kwengqondo. Kwisifo sika-Parkinson kunye nezinye izifo ze-neurological, inqanaba elongezelelweyo le-aluminium kwingqondo kwaye ngexesha elifanayo ukusilela okukhulu kwe-magnesium kufumaneka rhoqo.
I-calcium eyongezelelweyo inokukhuthaza ukubalwa kwemithambo yegazi kunye nokuqina okuhlangeneyo kubantu abadala, ngelixa i-magnesium yenza okuchaseneyo.
Umdala ufumana, i-magnesium encinci onokuyifunxa ekutyeni. Ngoncedo lokutya okutyebileyo kwe-magnesium kunye nenkqubo yokugaya enempilo, nangona kunjalo, ukufunxa kakuhle kwe-magnesium kunokufezekiswa ebudaleni.
Ukuxilongwa: fumana ukusilela kwe-magnesium
Ukuba sele unengxaki enye okanye ngaphezulu kwezi meko zingasentla, ngokuqinisekileyo unokucinga ukuba unokusilela kwe-magnesium.
Nangona kunjalo, kungakho kwakhona ukunqongophala kwe-magnesium efihlakeleyo, okt ukunqongophala kwe-magnesium engakhange ibangele naziphi na iimpawu zesi sifo, umz. B. ayikabikho ixesha elide ngokwaneleyo.
Ukuba ungathanda ubungqina bezonyango bokunqongophala kwakho kwe-magnesium, unokuvavanywa ngugqirha wakho ngovavanyo lwegazi elipheleleyo (i-serum kunye neeseli zegazi).
Ukuba ixabiso le-magnesium lilinganiswa kuphela kwi-serum, lisenokuba kuluhlu oluqhelekileyo, nangona kudala kukho ukunqongophala kwe-magnesium, ngenxa yokuba ukuya kuthi ga kwi-95 yepesenti ye-magnesium yomzimba kwiiseli zethu zomzimba kwaye inxalenye encinci kuphela. kulwelo lwe-intercellular.
Nangona kunjalo, ixabiso le-magnesium ye-serum libonisa kuphela umxholo we-magnesium we-interstitial fluid, kungekhona imeko kwiiseli.
Nje ukuba uyazi amanqanaba akho e-magnesium, unokuvavanya iimfuno zakho zangoku ze-magnesium kwaye uzondle ngokufanelekileyo.
Imfuno ye-magnesium
Ewe, ayinguye wonke umntu onemfuno efanayo ye-magnesium.
Iimfuno ze-Magnesium ziyahluka ngokuxhomekeka kwindlela yokuphila kunye nokutya, imeko yempilo, amanqanaba akhoyo e-magnesium, njl.
Imfuneko ye-magnesium iyanda, umzekelo, xa uthatha amayeza athile (umz. i-diuretics), kunye nokutya okuneprotheyini eninzi, kwiimeko ezixinzelelekileyo emzimbeni okanye engqondweni, xa usela kakhulu iti emnyama okanye iziselo ezibandayo, xa uphethwe yi-fungi yamathumbu okanye xa ubila kakhulu kwaye ulahlekelwa ziiminerali.
Unokufunda malunga nezinye izinto eziphembelela imfuno yakho ye-magnesium kwinqaku lethu elineenkcukacha malunga nokusilela kwe-magnesium.
Ixabiso elisemthethweni lemfuno ye-350 ukuya kwi-400 mg ye-magnesium ngosuku isebenza njengesikhokelo esibi kubantu abadala (ngaphandle kokusilela kwe-magnesium). Nangona kunjalo, iingcali ezininzi ezivela kwintsimi yeyeza ze-orthomolecular zicinga ukuba eli xabiso liphantsi kakhulu kwaye, ukuba libe kwicala elikhuselekileyo, lincoma i-600 ukuya kwi-900 mg ye-magnesium ngosuku.
Ukuphelisa ukunqongophala kwe-magnesium ngokutya okufanelekileyo
Ngoko unokuthintela njani ukunqongophala kwe-magnesium? Kwaye ungayilungisa njani intsilelo ekhoyo ye-magnesium? Kwaye ngendlela yendalo - oko kukuthi ngokutya okufanelekileyo? Kukuphi ukutya okunika eyona magnesium?
Apha ngezantsi sibonisa oko kutya kuqulethe isixa esikhulu se-magnesium kwaye kunokunyanga ukunqongophala kwe-magnesium ukuba ukubandakanya rhoqo kukutya kwakho.
Masiqale ngokutya okutyebileyo kwe-magnesium kuko konke, imbewu yethanga:
Imbewu yethanga iqulethe isixa esikhulu se-magnesium
Imbewu yethanga inika phantse i-magnesium eninzi njengembewu kajongilanga, oko kukuthi 400 mg nge-100 grams. Ngelo xesha, imbewu yamathanga inika isixa esikhulu sesinyithi (ngaphezu kwe-12 mg) - ixabiso ekungekho okunye ukutya okunokufikelela ngokukhawuleza.
Landela izinto ezifana nobhedu kunye ne-zinc kwaye, ngokuqinisekileyo, iivithamini ze-B zikwafumaneka kwisixa esikhulu kwimbewu yethanga.
Imbewu yethanga inokunqunyulwa ngokulula esandleni sakho okanye ifefe phezu kweesaladi.
Ukwenza oku, gcoba imbewu ngobusuku, uze udibanise kwi-blender yokusebenza okuphezulu kunye namanzi amancinci okanye utamatisi omtsha, uze ungeze utamatisi omisiwe, i-pepper ebomvu, i-anyanisi, i-garlic kunye ne-linseed. Hlanganisa yonke into kwakhona, ixesha kunye netyuwa yetyuwa, i-marjoram, okanye i-oregano, kwaye usasaze umphumo kwi-tray yokubhaka ehlanganiswe nephepha lokubhaka okanye kwi-foil ye-dehydrator yakho. Bhaka okanye uyomise amaqebengwana acaba ade abe crispy.
Ungasebenzisa i-1/3 yeammondi, i-1/3 yembewu yejongilanga, kunye ne-1/3 yembewu yethanga kwintlama.
Ungalibali ukuba imbewu yethanga ilungile kangakanani kwi-prostate kunye nempilo yesinyi.
Kwimeko nayiphi na into, imbewu yethanga kufuneka ibe nendawo esisigxina kwisondlo sakho se-magnesium-optimized.
Umxholo ophezulu we-magnesium kwi-cocoa
I-cocoa ikwakukutya okutyebile kakhulu ngemagnesium. Umxholo wayo we-magnesium ufana nembewu yethanga. I-cocoa ikwabonelela ngezinto ezininzi zokulandela umkhondo kwaye ikwangumthombo oxabisekileyo we-antioxidants.
Ukunqongophala kwe-magnesium kudla ngokuzibonakalisa ngokunqwenela i-tshokoleta - kungekhona ngenxa yokuba umzimba ufuna i-tshokoleta, kodwa ngenxa yokuba ufuna i-magnesium. Nangona kunjalo, ukunikezela kwiminqweno akuyi kuba yindlela efanelekileyo, kuba i-tshokoleta yobisi eqhelekileyo iqulethe i-cocoa encinci, kodwa ishukela eninzi kunye nobisi oluninzi lwe-powder.
Enye indlela etyebileyo yecocoa iya kuba yitshokholethi emnyama. Kungcono ukhethe i-tshokoleta ubuncinane ubuncinane be-70 yepesenti ye-cocoa umxholo, owenziwe ngokufanelekileyo nge-xylitol. Ikwangumbono olungileyo ukwenza eyakho itshokolethi ngezithako ezikumgangatho ophezulu.
Kakade ke, usenako kwakhona ukwenza ikokhokho ibe ziziselo ezintle okanye udibanise iibhola zamandla amnandi kuyo – umz. B. kunye namandongomane kunye neeamangile, ezithi nge-170 mg ye-magnesium zikwaphakathi kwababoneleli be-magnesium abalungileyo.
I-Amaranth inika i-magnesium eninzi
Nge-300 mg ye-magnesium kwi-100 grams nganye, i-amaranth – inkozo encinane yesityalo somsila wempungutye – ngumthombo ogqwesileyo we-magnesium, ekwalula kakhulu ukuyisebenzisa.
Uya kufumana iingcebiso ezininzi zokulungiselela, umz. B. Apha: I-Amaranth – The Power Grain
I-Amaranth incasa kamnandi kwisonka, umz. B. kwisonka esipelithiweyo se-amaranth. Iipophu zeAmaranth okanye iiflakes ze-amaranth nazo kulula ukuzisebenzisa, umz. B. kwi-muesli okanye kwiipastries.
Kanye njenge-amaranth, iquinoa yenye yeepseudocereals ezingenagluten kwaye ikwabonelela ngemagnesium eninzi exabisekileyo.
Iquinoa ngokuchasene nokusilela kwe-magnesium
Nge-280 mg ye-magnesium kwi-100 grams nganye, iquinoa ngumthombo okumgangatho ophezulu kakhulu we-magnesium - ngakumbi njengoko iquinoa inokutyiwa ngokulula ngobungakanani obukhulu kunomzekelo B. Cocoa.
Iquinoa yeyona ilungileyo ihlanjululwa phantsi kwamanzi abalekayo kwisisefu ize ilungiswe njengerayisi njengesitya esisecaleni.
Ngokuqinisekileyo, irayisi inikezela ngaphantsi kwesiqingatha se-quinoa magnesium, kwaye kuphela ukuba irayisi epheleleyo. Irayisi emhlophe (irayisi epholisiweyo), kwelinye icala, iqulethe kuphela malunga ne-30 mg ye-magnesium nge-100 grams kwaye ngoko ayikho into engaphezulu kwesisu.
Ukongeza, kuba iitapile zine-20 mg ye-magnesium kunye ne-pasta egcwele iinkozo kuphela malunga ne-50 mg ye-magnesium, kufanelekile ukuba utshintshe izitya ezisecaleni eziqhelekileyo kunye nequinoa ngamanye amaxesha.
ISesame yokusilela kwe-magnesium
Imbewu yeSesame yaziwa kakhulu njengomthombo wecalcium. Nangona kunjalo, ixabiso layo le-magnesium liphezulu kakhulu ngaphantsi kwe-350 mg phezulu kubaboneleli be-magnesium abaphezulu.
ISesame inokufefa phezu kweesaladi okanye kwi-muesli. Ukwandisa i-bioavailability ye-micronutrients, i-sesame inokuhluma ngokulula, oko kukuthi, ifakwe emanzini ngobusuku okanye iiyure ezimbalwa.
Ukuba ukhetha i-oat flakes egcwele ingqolowa ye-muesli yakho-oyifefa ngesesame kuyo - ke i-oats iya kukunika i-140 mg ye-magnesium eyongezelelweyo kwi-100 grams.
ISesame ikwangcamla kamnandi kwiiresiphi zesonka, kwiiroli, kwii-crackers, nakwiisosi.
Ibhotolo yeSesame (i-tahini) kulula kakhulu ukuyisebenzisa. Le yeyona ndlela ibalaseleyo yokusulungekisa iisosi, isuphu, iishake, kunye nesmoothies.
Ubisi olumnandi lwesesame lunokulungiswa ukusuka kwisesame ngokuxuba nje i-200 ml yamanzi kunye ne-1 icephe le-sesame kunye ne-1 ukuya kwi-3 yemihla enemingxuma kwi-blender yokusebenza okuphezulu. Isiselo sinokuthi sifakwe i-cardamom, i-sinamoni, kunye / okanye i-vanilla kwaye sisele. Ukuba uyafuna, ungaqala ngokuhluza amacandelo aqinileyo ukuze ufumane ubisi olucekethekileyo.
Ubisi lwesesame lungena kakuhle kwisiseko sokutya okugqithisileyo kwaye lunokonwabela isidlo sakusasa, njenge dessert, okanye njenge-snack.
Ipoppy ngokuchasene nokusilela kwe-magnesium
U-Mohn ukwaphezulu kwi-magnesium premier league. I-333 mg ye-magnesium inokufumaneka kwi-100 grams yembewu yepoppy.
Ewe, awusoze utye i-100 grams yembewu yepoppy, kodwa i-20 grams yembewu yepoppy ikunika i-60 mg ye-magnesium kwaye igubungela inxalenye enkulu yemfuno yakho yemihla ngemihla ye-magnesium.
Ukuba ukhetha imbewu yepoppy yomphunga ngokuzithemba, unokuzithemba yonke imihla, njengoko iqulethe i-morphine encinci kwaye ayisakhoboki. Ukongeza, imbewu yepoppy etshisiweyo sele igayiwe kwaye ingasetyenziselwa (esisiseko) iikeyiki, iipastries, iibhola zamandla, iishakes, muesli, desserts, kunye neesaladi zeziqhamo.
Iimbotyi zilungisa ukunqongophala kwe-magnesium
Nokuba iimbotyi ezimhlophe, ii-ertyisi, ii-edama, iimbotyi ezibanzi, okanye iilentile - zonke zizityebi kwi-magnesium kwaye zibonelela phakathi kwe-120 kunye ne-190 mg ye-magnesium kwi-100 grams.
Ngaphandle kwesityu esisinyanzelo sembotyi, iimbotyi zingasetyenziselwa ukudibanisa izitya ezininzi ezimnandi kakhulu, ezinjengesipinatshi kunye nequiche yelentile okanye iibhola zechickpea.
Ukuba unika ingqalelo kulungiselelo oluchanekileyo, ngoko awuyi okanye - ngokuxhomekeke kwisimo sakho - kunqabile ukuba ufumane i-flatulence nasemva kokutya i-legumes.
Kwimeko nayiphi na into, cwilisa i-legumes ubuncinane ngobusuku ngaphambi kokuba uzilungiselele kwaye ulahle amanzi atyuzayo. Ukuba kuyimfuneko, tshintsha amanzi okucwina kanye okanye kabini ngexesha lokucwina.
Kwakhona sebenzisa iziqholo ezichasene neflatulence ezifana neB. savory, coriander, caraway, ikumin, fenugreek, turmeric, dill, cayenne, okanye ijinja.
INettle isebenza ngokuchasene nokusilela kwe-magnesium
Nge-80 mg ye-magnesium nge-100 g, i-nettle ehlabayo yenye yezona zinto zibalaseleyo ze-magnesium kunye neyona mifuno ecebileyo ye-magnesium.
I-Swiss chard iqulethe kanye i-magnesium eninzi njenge-nettle ehlabayo, kodwa ngenxa yomxholo we-oxalic acid ephezulu, i-magnesium esuka kwi-chard ayifuni ukufunxa ngokulula njenge-nettle ehlabayo, engenayo i-oxalic acid.
Iialmonds (170 mg) kunye ne-cashew nuts (270 mg), umzekelo, ziya kubonelela ngakumbi nge-magnesium, kodwa awufuni nje ukutya imbewu kunye namantongomane, kodwa kunye namanye amaqela okutya.
Ungasebenzisa amagqabi amancinci e-nettle ukwenza i-smoothies eluhlaza okanye nasiphi na isitya esiya kusebenzisa isipinatshi okanye i-chard.
Ekubeni i-nettle, njengespinatshi, iwa kakhulu xa amagqabi ayo eqhuma, akuyongxaki ukutya i-200 grams ye-nettles kwisidlo esinye.
Nge-200 grams ye-nettles ehlabayo, nangona kunjalo, sele uthatha i-160 mg ye-magnesium, ephantse ibe sisiqingatha semfuno yakho yemihla ngemihla ye-magnesium.
Ukuba awufane uphume uye emaphandleni okanye ukuba iminatha ehlabayo ayikhuli kwindawo ohlala kuyo, ungasebenzisa umgubo wamagqabi wenettle ohlabayo, onokuwuxuba ube ziisuphu, izinxibo, iismoothies, okanye iijusi.
Iibhanana zilungele ukunqongophala kwe-magnesium
Iibhanana zihlala zichazwa njengezityebi ngokukodwa kwi-magnesium kwaye ngoko ke zinconywa ukulwa nokusilela kwe-magnesium. Enyanisweni, nangona kunjalo, iibhanana ezintsha ziqulethe kuphela i-30 mg, emalunga ne-magnesium eninzi (okanye ngaphantsi) njengeeavokhado, amaqunube amnyama kunye namaqunube.
Nangona kunjalo, iibhanana ezomileyo zingumthombo obalaseleyo we-magnesium kwi-110 mg nge-100 grams kwaye ngoko ke kufuneka ityetyiswe rhoqo ekudleni kwakho. Iibhanana ezomileyo nazo zinencasa entle kakhulu kwaye zifanelekile njengesnack okanye amalungiselelo ohambo.
Amakhiwane omisiweyo (70 mg magnesium), iiapilkosi ezomisiweyo (50 mg), kunye nemihla eyomisiweyo (50 mg) nazo ziyimithombo emnandi ye-magnesium kwaye iya kunceda ukulungisa ukunqongophala kwakho kwe-magnesium.
I-Couscous ngokuchasene nokusilela kwe-magnesium
Nkqu neemveliso eziziinkozo ezipheleleyo ezinjengoMzekelo couscous, ngokufanelekileyo kwinguqulelo ye-spelled wholemeal, okanye ipasta yomgubo opheleleyo kunye nesonka somgubo opheleleyo nazo zinokunceda ukugubungela imfuneko yemihla ngemihla yemagnesium. Ngokomzekelo, i-150 g ye-couscous ephekiweyo ye-wholemeal okanye i-pasta ephekiweyo inika i-50 mg ye-magnesium.
Makhe sishwankathele indlela ukutya okufanelekileyo kunokuthintela ukunqongophala kwe-magnesium okanye ukulungisa ukusilela kwe-magnesium ekhoyo:
Ukutya kwakho kunokulungisa njani ukusilela kwe-magnesium
Ukutya okufanelekileyo ukulungisa ukunqongophala kwe-magnesium kunokujongeka ngolu hlobo, umzekelo:
- Yitya isidlo sakusasa kunye neoatmeal kunye nesesame, imbewu kajongilanga, i-cashew nuts, i-amaranth pops, kunye neziqhamo ezahlukeneyo ezomisiweyo.
- Njenge-snack, lungiselela isesame okanye ubisi lwe-almond olufakwe iziqhamo ezomisiweyo.
- Xa uthenga isonka, khetha isonka esine-amaranth, umz.
- Yitya ngakumbi iquinoa njengesitya esisecaleni kunye nenettles njengemifuno.
- Gcoba ii-shakes zakho kunye ne-smoothies nge-nettle leaf powder.
- Ukuba ubhaka amaqebelengwane okanye iipastries, faka imbewu yepoppy kwiresiphi.
- Gcoba imbewu yethanga phezu kweesaladi rhoqo okanye uqhume kuzo phakathi.
- Fumana iiresiphi ezimnandi ngeembotyi kwaye uzonwabele ngesidlo sasemini okanye isidlo sangokuhlwa.
- Unokudibanisa imifuno kunye ne-couscous egcwele igrain.
- Thatha njengesnack – umzekelo, nasemva komdlalo – yitya iibhanana ezomisiweyo.
- Ngawo onke la macebiso, awuyi kukwazi ukuhlangabezana nemfuneko ye-magnesium esemthethweni emalunga ne-350 ukuya kwi-400 mg, kodwa kunye nemfuneko ephezulu kakhulu ejikeleze i-600 mg okanye ngaphezulu, apho iingcali ezininzi zesondlo kunye nempilo ziqikelele.
Isongezo sokutya ngokuchasene nokusilela kwe-magnesium
Ukuba awukwazi ukukhathalela ukutya okutyebileyo kwe-magnesium ngenxa yexesha okanye ezinye izizathu, unokuphucula ubonelelo lwakho lwe-magnesium ngoncedo lwezongezo zokutya.
Kukho iindlela ezininzi onokukhetha kuzo:
- ISango Sea Coral
- I-organic magnesium supplement efana ne-B. magnesium chelate okanye i-magnesium jikeleza.
Xa uthatha izongezo ze-magnesium ngomlomo, khumbula ukuba i-magnesium ifunxeka ngcono kwiidosi ezininzi ezincinci kunedosi enye enkulu yemihla ngemihla.
Ke ibingayi kuba yeyona nto ilungileyo ukuba ufuna ukugubungela yonke imfuno yakho yemihla ngemihla yemagnesium ngokuphakwa kwe400 milligrams okanye ngaphezulu kwemagnesium. Kule meko, umzimba wakho uya kuthatha kuphela malunga neepesenti ezingama-50 ze-magnesium.
Nangona kunjalo, ukuba uthatha ngaphantsi kwe-200 milligrams ye-magnesium ngamaxesha amaninzi ngosuku, ngoko umzimba wakho uya kukwazi ukusebenzisa i-75 yepesenti yayo - ngokuqinisekileyo kuphela ukuba i-magnesium ephezulu.
Ngoko ke kubalulekile ukwahlula i-magnesium-dose iyonke ibe ngamacandelo amaninzi kwaye uwathathe yonke imini.
Ukuba uyawuthanda umbono wethu wezondlo ezipheleleyo, mhlawumbi ungathanda ukusebenza njengengcali yezempilo ngokwakho.
