Kudya zvokudya zvakapfuma mu magnesium zvine utano munzira dzakawanda
Magnesium ine mineral inowanzoitika uye inokosha pakushanda zvakanaka kwemuviri womunhu. Zvechokwadi, zvinodarika mazana matatu zvinyorwa zvemasikirwo zvakananga zvakananga zvakanamatira pane magnesium. Kunyange zvazvo magnesium ndiyo yechina yakawanda yemaminera mumuviri womunhu, zvishoma chaizvoizvo zvinopararira muropa kana mamwe matukisi. Panzvimbo pezvo, zhinji yesimbi yemuviri we magnesium yakavharwa mukati mekunze kwemafupa edu.
Tinowana magnesium kuburikidza nezvokudya zvatinodya-zvinobatanidzwa mumudumbu muduku uye kuwandisa kwemari zvakaderedzwa neitsvo. Mumakore mashomanana adarika, pane kuwedzera kwechido mune zvinogona kuitwa iyo magnesium inogona kutamba mukudzivirira nekugadzirisa mamiriro ezvinhu akadai kuwedzerwa kweropa uye nehutano hwehutano.
Ko Magnesium Inogona Kuvhara Kuwedzerwa Kweropa Here?
Chimwe chidzidzo chakawana data inoratidzika kuratidza kuti magnesium inoita basa rinokosha pakutevedzera ropa. Uyezve, zvimwe zvidzidzo zvakasiyana-siyana zvakatarisa pane zvakasiyana-siyana zvekudya uye maitiro avanoita sei pakudzivirira kwehuwandu hwemhepo. Izvo zvidzidzo zvakaratidza kuti zvikafu zvakapfuma mu magnesium zvinoratidzika kuva nezvimwe zvinodzivirira uye kuti vanhu vanodya zvokudya vakapfuma mu magnesium vanoita sevanokurudzira kukwirira kweropa pamutengo wakaderera.
Zvisinei, mubvunzo chaiwo ndewekuti: Icho chinonzi magnesium mu "marisi anosimbisa-kudya" ari kupa zvinoita sekudzivirirwa, kana kuti zvakanyatsobatsirwa zvinobatanidzwa chete kungoita kuti kudya zvakapfuma mu magnesium zviri nyore here kwauri?
Kusvika iye zvino, mubvunzo uyu hauna mhinduro yakajeka. Zvisinei, iyo Joint National Committee yekudzivirira, Kuongorora, Kuongorora, uye Kurapa kweHurumende yeHurumende, iyo inozivikanwa uye inoremekedzwa muviri, inonzwa kuti data yakasimba zvakakwana kuti ivo vataure pachena kuti kudya kunopa zvakawanda magesium "mararamiro akanaka ehupenyu hwevanhu vane hypertension."
Ndinofanira Kutora Mazwi Magnesium Supplements?
Iko hakuna deta yekutsigira kudai kuti muromo magnesium inowedzera inopa maitiro akafanana sekudya kwemagesium-rich. Kunyange zvazvo magnesium inogona kuva inobatsira, inogona kunge iri iyo-sezvinongoita nemamwe emaminerari-kuti iwe unowana sei magnesium inokosha sezvinoita magnesium pachayo. Mune mamwe mazwi, muviri wemunhu wakanaka chaizvo pakutsvaira kudya kwechokwadi nekudya mavitamini nemaminera ayo ane.
Kune rumwe rutivi, muviri wemunhu hauita sewakanaka chaizvo pakubudisa huwandu hwakawanda hwezvokudya kubva kumarudzi akasiyana ezvokudya zvinowedzera. Nzira yakanakisisa yekuwana mari yezuva nezuva yakakurudzirwa (RDA) ye magnesium inobva kune zvakasikwa zvekudya . Kune vakwegura vane utano, mukomana RDA inenge 420mg uye mukadzikadzi RDA anenge anenge 320mg, kana kuti 360mg panguva yekuzvitakura.
Ndezvipi Zvakanaka Zvokudya Zvine Magnesium?
Magnesium inowanikwa mune zvakasiyana-siyana zveutano hwakanaka, husina mari. Hove uye marimu zvakanyanya kunyanya mu mineral-1 ounce yemarmonds (duku shoma) inenge anenge 80mg ye magnesium. Mbatatisi, mahairi, uye mazai emakaka asina kuve-mafuta anewo mishonga ye magnesium, sezvine mimwe miriwo yakafanana nesipinashi. Semuenzaniso, funga nezvemagesium yezvokudya izvi:
- Yakabikwa hove yakachena, 3oz: 90mg
- Masheya, 1oz: 75mg
- Mbatendi yakabikwa yakakura: 50mg
- Mafuta ari pasi-fat yogurt, 8oz: 45mg
- Bhananji yepakati: 30mg
- Yakagadzirira-ku-kudya pudding, 4oz: 24mg
Chimwe nechimwe chezvikafu izvi chinokonzerawo potassium uye calcium, iyo inobatsira mukudzivirira nekugadzirisa kukwirira kweropa. Mutemo usina kumira kwechigunwe chekudya kudya kwakanaka ndeyekudya zvekudya zvakasiyana-siyana. Gorozi pepper, maapuro matsvuku, bhanana tsvuku, mbatata yakaoma, nezvimwewo.
> Sources:
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> Kaplan NM. Kurapa kwehuwandu hwehutachiona: Insights kubva kumushumo weJNC-VI. American Family Physician 1998; 58: 1323-30.
> Kass L, Weekes J, Carpenter L. Migumisiro ye magnesium supplementation pamubhadharo weropa: meta-analysis. Eur J Clin Nutritio 2012; 66: 411.
> Saris NE, et al. Magnesium: inoshandiswa pane zvehutano, kliniki, uye kuongorora zvinhu. Clinica Chimica Acta 2000; 294: 1-26.
> Svetkey LP, et al. Migumisiro yezvokudya zvine chokuita neropa rekudzivirira: Kurwisana kwekutsvaga kweDhiyabhorosi Maitiro ekumisa Hypertension (DASH) chirongwa chechipatara chisingatauriki. Archives ye Internal Medicine, 159: 285-93.
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