John Myers
I-Magnesium iyiminerali ebalulekile emizimbeni yethu. Sibhekana nezidingo zethu eziningi zansuku zonke ngokudla isinkwa nemikhiqizo yobisi. Ukuze kuzuzwe umthamo wansuku zonke onconywayo we-300 kuya ku-400 mg we-magnesium, kuyasiza nokudla izinhlobo ezahlukene zemifino nezithelo.
Phakathi kwezinhlobo ezihlukahlukene zemifino, i-legumes icebile ikakhulukazi ku-magnesium. Uphizi omisiwe, isibonelo, aqukethe i-magnesium engu-125 mg nge-100 g, kusuka ethini kusengu-44 mg. Ubhontshisi omisiwe uze ufike ku-220 mg, ubhontshisi osemathinini uhlinzeka ngo-90 mg we-magnesium ku-100 g. Ubhontshisi omhlophe nophizi nakho kuphakathi kwemifino enokuqukethwe kwe-magnesium engaphezu kuka-100 mg. Imifino efana ne-fennel, i-broccoli, i-kohlrabi, amazambane, ne-horseradish nayo inokuqukethwe okuphezulu kwe-magnesium okufika ku-40 mg.
Amabhomu e-magnesium yangempela nawo angamantongomane, ama-alimondi, namakinati. Izithelo eziningi, ngakolunye uhlangothi, ziqukethe ngaphansi kuka-20 mg we-magnesium nge-100 g. Endabeni yama-apula, isibonelo, yi-5 mg kuphela. Okuhlukile kulokhu ubhanana ona-30 mg nge-100 g. Izithelo ezomisiwe ziqukethe amanani amakhulu kakhulu wamaminerali kunezintsha.
I-Magnesium ibalulekile ekusebenzeni kahle kwezinqubo eziningi emzimbeni wethu. I-mineral iyadingeka ekusebenzeni kwemisipha ngoba ithonya ukudluliswa kwe-stimuli kusuka ezinzwa kuya emisipha. Ngaphezu kwalokho, i-magnesium ivuselela inani elikhulu lama-enzyme adingekayo kumetabolism. Ivimbela ukujiya kwegazi futhi i-magnesium nayo iyadingeka ekwakheni amathambo. I-Magnesium ngokuvamile kuthiwa ikhulula ubuhlungu bemisipha, kodwa lokhu akuzange kufakazelwe ngokwesayensi.
