John Myers
I-Magnesium yiminerali ebalulekileyo kumzimba wethu. Sigubungela uninzi lweemfuno zethu zemihla ngemihla ngokutya isonka kunye neemveliso zobisi. Ukuze ufezekise i-dose yemihla ngemihla ekhuthazwayo ye-300 ukuya kwi-400 mg ye-magnesium, inceda nasekutyeni iintlobo ezahlukeneyo zemifuno kunye neziqhamo.
Phakathi kweentlobo ezahlukeneyo zemifuno, i-legumes ityebile ngokukodwa kwi-magnesium. Ii-chickpeas ezomileyo, umzekelo, ziqulethe i-125 mg ye-magnesium kwi-100 g, ukusuka kwi-toti isengama-44 mg. Iimbotyi zesoya ezomileyo zide zifike kwi-220 mg, iimbotyi zesoya ezinkonkxiweyo zibonelela nge-90 mg ye-magnesium nge-100 g. Iimbotyi ezimhlophe kunye nee-peas nazo ziphakathi kwemifuno enomxholo we-magnesium ngaphezu kwe-100 mg. Imifuno efana ne-fennel, i-broccoli, i-kohlrabi, iitapile kunye ne-horseradish nazo zinomxholo ophezulu we-magnesium ukuya kuma-40 mg.
Iibhombu ze-magnesium zokwenyani zikwanamandongomane, iialmondi, kunye namandongomane. Iziqhamo ezininzi, ngakolunye uhlangothi, ziqulethe ngaphantsi kwe-20 mg ye-magnesium nge-100 g. Kwimeko yee-apula, umzekelo, ngu-5 mg kuphela. Ngaphandle koku iibhanana kunye ne-30 mg nge-100 g. Isiqhamo esomileyo sinezixa ezikhulu kakhulu zeeminerali kunezintsha.
I-Magnesium ibalulekile ekusebenzeni kakuhle kweenkqubo ezininzi emzimbeni wethu. Iminerali iyimfuneko kwimisebenzi yemisipha kuba ichaphazela ukuhanjiswa kwe-stimuli ukusuka kwimithambo-luvo ukuya kwizihlunu. Ukongeza, i-magnesium ivuselela inani elikhulu lee-enzymes eziyimfuneko kwi-metabolism. Ivimbela ukuqiniswa kwegazi kunye ne-magnesium nayo iyadingeka ekwenzeni amathambo. I-Magnesium ihlala kuthiwa ikhulula ubuhlungu bemisipha, kodwa oku akuzange kuqinisekiswe ngokwesayensi.
