I-Magnesium: iMfuneko yemihla ngemihla yezongezo zokutya

I-Magnesium: Le yimfuneko yemihla ngemihla

I-Magnesium yiminerali efunekayo ukuze umzimba uphile. Umzekelo, inceda uxinzelelo lwegazi kunye nokulawulwa kweswekile yegazi kunye nemisebenzi yemisipha. Isixa semfuno yakho yemihla ngemihla sixhomekeke kwizinto ezahlukeneyo.

• Njengeeminerali ezininzi, amadoda athanda ukuba neemfuneko eziphezulu zeminerali.
• Ngokutsho koMbutho waseJamani weZondlo, indoda eneminyaka eyi-30 ubudala yobunzima obuqhelekileyo kufuneka idle malunga ne-350 mg ngosuku, ngelixa ibhinqa elineminyaka efanayo lifuna kuphela i-300 mg ye-magnesium.
• Phakathi kweminyaka eyi-15 kunye ne-19, amadoda kunye nabasetyhini badinga i-magnesium engaphezulu - 400 mg kunye ne-350 mg, ngokulandelanayo.
• Ukongeza, imfuno yemihla ngemihla ye-magnesium kubasetyhini abancancisayo iphinda inyuke - ukuya kuthi ga kwi-400 mg.
• Ekugqibeleni, iimbaleki nazo zinemfuno eyongeziweyo ye-magnesium. Ukuba wenza imidlalo emininzi, kuya kufuneka ke utye i-magnesium encinci.
• Ukunqongophala kwe-magnesium kunokubonakala ngokungathandekiyo kuba i-magnesium ibandakanyeka kwiinkqubo ezininzi ezibalulekileyo zomzimba.
• Iimpawu eziqhelekileyo zokunqongophala kwe-magnesium kukudinwa kunye nobuthathaka, ukunyanzeliswa kwemisipha, isicaphucaphu, okanye ukuxhalaba.

Gquma iimfuno ze-magnesium

I-Magnesium ifumaneka kukutya okuninzi. Ngokutya okunesondlo kunye nokutya okwaneleyo, kuya kufuneka ukwazi ukukhawulelana neemfuno zakho zemihla ngemihla ngokwaneleyo.

• Ukutya okudumileyo okutyebile ngemagnesium yibhanana. Isiqhamo nje esinye sinokugubungela malunga neshumi leemfuno zakho zemihla ngemihla.
• Ezinye iziqhamo ezityebileyo ze-magnesium ziqulathe ukuya kuthi ga kwi-50 mg ye-magnesium nge-100 g.
• Amantongomane kunye nembewu zizityebi ngakumbi kwi-magnesium. Unako ukugubungela imfuno yakho yemihla ngemihla malunga ne-100 g yembewu yethanga, imbewu kajongilanga, okanye i-linseed.
• Kwaye imifuno inokuba ngumthombo olungileyo we-magnesium, njengamagqabi esipinatshi okanye i-broccoli.
• Okokugqibela, i-oatmeal, isonka esipheleleyo sesonka, kunye nemifuno efana neelentile zinokufaka isandla ekugqunyweni kwe-magnesium.
• Ukuba awukwazi ukugubungela imfuno yakho yemihla ngemihla ngokutya, unokuthatha nezongezelelo zokutya. Ngaphantsi kweemeko kufuneka udlule isixa esicetyiswayo semihla ngemihla, ngaphandle koko isifo sohudo siya kukhula ngokukhawuleza.
• Qhagamshelana nogqirha wakho okanye usokhemisti ukuze ufumane iingcebiso ngaphambi kokuba uthathe.