Vazhinji vedu tinongwarira kushandisa mavitamine akakwana. Zvisinei, dzimwe nguva zvinetso zvinowanzoitika nekuda kwekushayikwa kweimwe ye microelements, iyo ine basa rinokosha mumuviri. Funga kuti chii chinoshandisa magesium mumutumbi, kuti inoda zvakadini uye zvokudya zvinei.
Sei tichida zvokudya izvo zvine zvakawanda zve magnesium?
Hazvisi chakavanzika chokuti pane tafura yose yeMendeleyev mumuviri womunhu, uye kusakosha kwechimwe chinhu kunogona kukonzera zvinetso zvehutano zvakakomba uye kuwedzera kukura kwezvimwe zvinhu. Magnesium inoita mabasa anokosha zvikuru - anti-stress, anti-toxic and anti-allergenic. Mukuwedzera, inoderedza kunzwa kwekunzwa, inokurudzira phagocytosis, uye inobatanidzwa mumagetsi ekugadzirisa mitemo.
Kunyangwe urombo hushoma hwemagesium huchava nehukuita hukuru pane utano - kutanga kune zvose, pane utano hwemwoyo nemidziyo yeropa. Vanhu vane chirwere cherhythmia kana kuti vakatambura chirwere, kana vane matambudziko necholesterol, vanofanira kuva nechokwadi chekuona huwandu hwemagesium inogamuchirwa nezvokudya kana zvekudya zvinowedzera.
Chimwe chimiro chakakosha chinotarisana nemhepo inonzi magnesium ndiyo inonzi nervous system. Kana ukasangana nekuzvidya mwoyo, kutya , kushushikana, kusuruvara, kuneta, kutya, kusagadzikana - izvi zvose zvinogona kunge zvakakonzerwa nekuwanda kwakakwana kwechikamu ichi mumuviri wako. Mune mamiriro ezvinhu anonetsa, magnesium inonyatsobudiswa kubva mumuviri, saka zvakakosha kuwedzera kuwedzera kwayo panguva imwe chete, uye kuedza kutarisa upenyu huri nyore.
Kuziva kuti zvii zvekudya zvine magnesium zvakakosha zvikuru kuvakadzi panguva yekuzvitakura. Kana paanowanzo nguva magnesium inoda 280 magamu pazuva chete, zvino panguva yekubereka mwana uyu chiyero chinowedzera ka 2-3 nguva. Kana amai vane ramangwana vakanyanyisa kunakidzwa, mumanikidziro, vanotambura nekushaya hope - ichi chiratidzo chakajeka chokuti Mg inonetsa kutora zvimwe. Kutya kukuru kunogona kukonzera kusununguka kwepamuviri, saka mune imwe mamiriro ezvinhu iwe unogona kuregeredza zviratidzo zvakadaro.
Nenzira, kuvakadzi vanotambura nevana PMS, zvakakosha kuti nguva dzose vashandise magnesium, sezvo iyo inowira nokukurumidza mumazuva akadaro.
Vanhu vemunhurume chero upi zvake vanobatanidzwa mumitambo vanofanira kunyanya kutora magnesium zvakare, sezvo kushungurudzika mupfungwa kunobatanidza nekutya, nekuchengetedza zvakakodzera dhiyamu iyi zvinongodiwa chete. Zvakare, zvakajeka, nokuti magnesium inowanikwa mune zvekudya izvo vanhu vakawanda vanoda uye vanoshandisa zuva rega rega.
Mishonga yakafuma mu magnesium
Inofanira kuonekwa pakarepo kuti magnesium muzvigadzirwa zvezvokudya haisi chikamu chisingawanzovi, uye nechikafu chinowanikwa, iwe pachako unogamuchira anenge 200-300 mg yechinhu ichi. Penguva dzekunetseka, izvi zvichange zvisisipo, saka teerera kune zvinovimbiswa zvinyorwa zvechikamu ichi:
- vatungamiri mune zvakagadzirwa magnesium - nuts, mbeu yezuva, nyemba, nyemba, uchi buchakheat;
- kwete michero yakawanda yakaoma uye yakaomeswa: mazambiringa akaomeswa, apricots akaomeswa, mashizha, prunes;
- kudya kwekudya pariji, uye zvinetso ne magnesium hazvizove - buckwheat, oatmeal,
gorosi, peare nebhari; - vanoda cocoa vanotya kukura kwe magnesium, ichi chinwiwa chakafuma kwazvo kwavari;
- chero magidhi, ivai saladhi, parsley , dill kana sipinashi, ichakubatsirawo mukurwisana nekushaya simba kwemagesium;
- yezvibereko mupfungwa iyi, mabhanana anoshanda uye mavhenekeri;
- miriwo yakafuma mu magnesium ine karoti uye beet, saladi inogamuchirwa chero ipi zvayo.
Kuziva kuti zvikafu zvakawanda zve magnesium, unogona kugadzira kudya kwako nenzira yausingafaniri kutora zvimwe zvinowedzera uye zvinowedzera. Mushure mezvose, hapana chinhu chiri nyore pane kudya piraji, kuwedzera magidhi uye marimu ku saladhi, uye sekudya kunosarudza bhanana kana michero yakaomeswa.