Ngakhale kuti magnesium ndizofunikira kwambiri, sitidziwa nthawi zonse kuti timadya mopitirira malire. Tsiku lililonse munthu wamkulu ayenera kudya 500-750 mg.
N'chifukwa chiyani magnesium imathandiza?
Ndikofunika kudziwa zomwe zakudya zili ndi magnesium, chifukwa mankhwalawa amachititsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda, zomwe zimakhala zofunika kwambiri pamoyo wathu komanso maonekedwe abwino. Kuonjezera apo, magnesium imakhudzidwa mu kaphatikizidwe ka mapuloteni - katundu wokhala ndi minofu.
Chifukwa chakuti magnesium yonse imagwiritsa ntchito maselo a maselo amphamvu, imathandiza kuti maselo a mitsempha azikhazika mtima pansi, azikhala ndi mtima wosakanikirana, komanso amachitanso mbali yofunika kwambiri pa njira zamagetsi.
Ngati magnesiamu sikwanira ...
Ngakhale kuti magnesium imapezeka masamba ndi zakudya zina, zomwe zili m'thupi zingakhale zosakwanira. Kulephera kwa magnesiamu kumabweretsa zotsatira zovuta:
- matenda a mtima;
- matenda owopsa;
- matenda;
- matenda a khungu;
- chisokonezo;
- shuga;
- kutopa kwakukulu;
- matenda;
- phokoso;
- chithunzi;
- chiopsezo cha matenda a radiation.
Kulephera kwa Magnesesi ndi matenda amasiku ano okhudzana ndi kusintha kwa miyoyo ya anthu. Kugwiritsira ntchito feteleza kumagwiritsa ntchito kuti mphamvu ya magnesium m'nthaka yafupika, chifukwa cha zomwe zimapangidwira mankhwala. Kuonjezera apo, mu zakudya za munthu aliyense m'masiku athu sizinso kutsogolera chakudya cha masamba, kupereka njira kwa chinyama. Chakudya chokonzedwanso ndi chosinthidwa, chomwe chili pa tebulo lililonse, komanso chopanda magnesium.
Zina mwa zifukwazi - kuchuluka kwa mankhwala omwe amapanga magnesium. Izi ndizoposa zonse, khofi ndi mowa. Ndipo ngati m'dera lanu muli magetsi a atomiki omwe amagawira ngakhale tizilombo toyambitsa matenda, ndiye kuti magnesium imasowa ndithu.
Ndi zakudya ziti zomwe zili ndi magnesium?
Kudziwa momwe magnesiamu amapezeka ndizofunikira kuti akhale ndi thanzi labwino. Tsiku lililonse muyenera kuika zakudya zanu zosachepera 1-2 zokhala ndi mbale ndi izi:
- chokoleti, koka;
- nyemba, nyemba, nandolo;
- mtedza, mbewu za dzungu;
- nsomba ndi nsomba;
- otrubnoy mkate, chimanga , tirigu;
- zipatso zouma;
- buckwheat ndi mpunga;
- tchizi;
- masamba.
Mndandanda wambiri wathunthu ndi deta yowonjezera ikhoza kuwonetsedwa patebulo "Magnesium m'zinthu". Amasonyezanso zomwe zili muzigawo zosiyanasiyana za masamba, tirigu, ndi zina zotero.
Kudya ndi magnesium
Mukawona matenda omwe amachititsa kusowa kwa chigawochi, kapena kupitiliza kusanthula ndikupeza kuti pali kusowa kwa thupi, muyenera kutengapo kanthu mwamsanga. Podziwa kuti muli magnesium, mungadzipangire zakudya zamagetsi. Nazi zitsanzo za zakudya zomwe mumazifuna:
Njira imodzi.
- Chakudya cham'mawa - mpunga wa mpunga ndi zipatso zouma.
- Chakudya - msuzi uliwonse ndi saladi ya masamba, chidutswa cha mkate wa bran.
- Chakudya chamadzulo - galasi ya yogurt ndi chimphona.
- Chakudya - nsomba ndi zokongoletsa masamba.
Njira ziwiri.
- Chakudya cham'mawa - sandwich ndi tchizi, mtedza wambiri, tiyi.
- Chakudya - saladi ndi mtedza ndi masamba.
- Chotupitsa - theka chikho cha zipatso zouma.
- Chakudya - squid, choyika ndi mpunga ndi masamba.
Njira zitatu.
- Chakudya chachakudya - masangweji angapo ndi chokoleti phala, tiyi.
- Chakudya - buckwheat ndi bowa, anyezi ndi kaloti (akhoza kukhala mu mphika).
- Chotupitsa - magawo angapo a tchizi ndi tiyi.
- Chakudya - Msuzi wabwino ndi nkhuku yophika.
Pakadutsa milungu iwiri ya chakudya chomwecho mudzakhala bwino. Ngakhale mutachotsa vuto la magnesium, pitirizani kuikapo mbale iliyonse ndi kutenga nawo mbali pa chakudya chanu cha tsiku ndi tsiku. Izi zidzakuthandizani kuti musayang'ane ndi vutoli.