John Myers
Okuqukethwe
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I-Magnesium: Lesi yisidingo sansuku zonke
I-Magnesium iyiminerali ebalulekile edingwa umzimba ukuze uphile. Isibonelo, isiza ngomfutho wegazi kanye nokulawula ushukela wegazi kanye nemisebenzi yemisipha. Inani lesidingo sakho sangempela sansuku zonke lincike ezintweni ezihlukahlukene.
- Njengamaminerali amaningi, amadoda avame ukuba nezidingo eziphakeme zamaminerali.
- Ngokusho kwe-German Society for Nutrition, indoda eneminyaka engu-30 ubudala enesisindo esijwayelekile kufanele idle cishe i-350 mg ngosuku, kanti owesifazane oneminyaka efanayo udinga kuphela i-300 mg ye-magnesium.
- Phakathi kweminyaka eyi-15 ne-19, bobabili abesilisa nabesifazane badinga i-magnesium eyengeziwe - 400 mg kanye ne-350 mg, ngokulandelana.
- Ngaphezu kwalokho, isidingo sansuku zonke se-magnesium kwabesifazane abancelisa ibele sikhuphuka futhi - cishe ku-400 mg.
- Ekugcineni, abasubathi nabo banesidingo esikhulayo se-magnesium. Uma wenza imidlalo eminingi, kufanele udle i-magnesium ethe xaxa.
- Ukuntuleka kwe-magnesium kungase kubonakale ngendlela engathandeki ngoba i-magnesium ihileleke ezinqubweni eziningi ezibalulekile zomzimba.
- Izimpawu ezivamile zokuntuleka kwe-magnesium ukukhathala nobuthakathaka, amajaqamba emisipha, isicanucanu, noma ukukhathazeka.
Ukumboza izidingo ze-magnesium
I-Magnesium itholakala ekudleni okuningi. Ngokudla okunomsoco kanye nokudla okwanele, kufanele ukwazi ukumboza izidingo zakho zansuku zonke ngokwanele.
- Ukudla okudumile okucebile nge-magnesium ubhanana. Isithelo esisodwa nje singavala ingxenye eyishumi yesidingo sakho sansuku zonke.
- Ezinye izithelo ezicebile nge-magnesium ziqukethe kufika ku-50 mg we-magnesium nge-100 g.
- Amantongomane kanye nembewu kucebile ikakhulukazi ku-magnesium. Ungakwazi kakade ukumboza izidingo zakho zansuku zonke cishe nge-100 g yembewu yethanga, imbewu kabhekilanga, noma i-linseed.
- Futhi imifino ingaba umthombo omuhle we-magnesium, njengamaqabunga esipinashi noma i-broccoli.
- Okokugcina, i-oatmeal, isinkwa esigcwele okusanhlamvu, kanye nemifino efana ne-lentils nakho kungaba nomthelela ekufakweni kwe-magnesium.
- Uma ungakwazi ukumboza izidingo zakho zansuku zonke ngokudla, ungathatha nezithako zokudla. Ngaphansi kwezimo akufanele udlule inani eliphakanyisiwe lansuku zonke, ngaphandle kwalokho isifo sohudo sizokhula ngokushesha.
- Xhumana nodokotela wakho noma usokhemisi ukuze uthole iseluleko ngaphambi kokuthatha.
