Usati wataura pamusoro pezvinhu izvi zvaunogona kuwana magnesium, unoda kuziva basa rayo mumuviri wemunhu uye nemigumisiro yekushaikwa kwehuwandu.
Nei tichida magnesium?
Kuvapo kwaro mumuviri kunobvumira maitiro ezvirwere zvemagunha kuti ashande zvakanaka, kuchengetedza nekusimbisa mapfupa emapfupa, apo zvarinotaura zvinosvika 50% yehuwandu hwemuviri mumuviri. Inenge imwechete yezana ye magnesium iri muropa. Magnesium inopa:
- basa rinowanzoitwa nhengo imwe neimwe nhengo dzomuviri;
- kuchengetedza mwoyo basa uye kugadzirisa kwekushanda kweropa;
- kudzivirirwa kwehurongwa hwemitsipa kubva pamigumisiro inokuvadza yekudzvinyirira uye kuora mwoyo;
- mutemo wehuga yeropa, kudzivirira kukura kwechirwere cheshuga mellitus;
- kudzivirirwa kwechimiro chekunaka uye kubviswa kwezviremara zvakaipa.
Kuti uchengete huwandu hunokosha hwemagesium mumuviri, unoda kudya zvokudya zvine magnesium.
Muzvipi zvigadzirwa izvi ndezvipi zvinowanikwa?
Zvakagadzirwa mune zvigadzirwa zvezvokudya hazvifananidzi kwose kwose: mune zvimwe hazvisi zvakawanda, mune zvaro zvinenge zvisiri izvo, asi makemikari uye vanogadzirira kudya vanowana michina ine magnesium yakawanda.
- Chirwere chikuru che magnesium chinowanikwa mumiriwo miriwo, ruvara rwayo runopiwa ne chlorophyll, iyo inogadzira magnesium nekubatanidzwa kwezuva.
- Pulses, kunyanya, mazai nemabhandi, ndezvakakosha zvekupa micronutrient muviri.
- Zvose zviyo zvezviyo uye nutswe zvinokosha zvekudya kwema magnesium.
Mishonga ine zvakawanda zve magnesium inofanira kuve iripo mukudya kwemunhu chero upi zvake, sezvo kusakosha kweiyo microelement kunogona kukonzera kuwedzera kudzvinyirira uye kunetseka kwemaitiro, kusagadzikana mukati memwoyo, kuchenesa kwemafupa emapfupa, zvichikonzera kuora kwezino uye kuitika kwehutachiona. Kushaya kana kukwana kwakakwana kwema magnesium kunogona kutungamirira kumapasimasi emidziyo yekuberekwa, kuwedzerwa kuneta. Kuti uve noutano hwakanaka, zvakakosha kupinda muchikafu:
- rice bran, uko pane zvakawanda zve magnesium. Ichokwadi, chigadzirwa ichi hachisi nyore kuwana mukutengeswa kwepachena;
- Tsika dzakasvibirira dzakasviba: basil, coriander, sage;
- chokoti, kunyange zvakadaro, inofanira kuva yakasviba tsokolate yakashata, isiri yakachena kana yemira;
- zviyo, pakati pezvo basa rinokosha rinofanira kupiwa mushamba weridhe, bhari, gorosi rose uye oats;
- Zvisikwa zvisina kufanira uye yoghurts yepanyama ane shuga yakaderera.
Kutaura pamusoro pokuti magesium iripi, zvakakosha kuziva kuti kwete chete mumiti, zvinogona kuwanikwa kunyange mumvura yepombi. Inogona kupinda mumuviri kwete chete nekudya kwemvura mukati, asiwo panguva yemvura. Mazana emagesium anoita mvura "zvakaoma", pamusoro pokunwa kazhinji kazhinji haikodzeri zvakakwana pamari yemamwe emaminera ayo ane.
Ndezvipi zvibereko zvine magnesium?
Pakati pezvibereko, mumwe wevatungamiri mune zvakagadzirwa ne magnesium ndiyo avocado:
- rimwe guru avocado, iro nhasi rinogona kuwanikwa mune imwe shambasitendi, rinoita kuti zviratidzo zvinodarika 50 mg ya magnesium mumuviri;
- muzvibereko zvakawanda zvarinotaura zvishoma; chikamu chiduku chacho chinowanikwa mu plums, aples nemabhanana.
Kutaura pamusoro pezvinhu zvine magnesium, hatifaniri kukanganwa kuti kunze kwezvokudya, iri mune mishonga, kazhinji pamwe chete ne potassium. Zvigadziro zvePotassium-magnesium zvinowedzera mutumbi nezvinhu zvakakosha mumatanho akaenzana uye zvine ruzivo mubasa rinokosha romunhu.