Magnesium a cikin abinci

Magnesium shine mahimmin ma'adinai don abincin ɗan adam.

Ana buƙatar magnesium don fiye da 300 biochemical halayen cikin jiki. Yana taimaka wajan kula da jijiya da aikin tsoka na yau da kullun, yana tallafawa tsarin garkuwar jiki mai kyau, yana sa bugun zuciya ya tsaya, kuma yana taimakawa ƙasusuwa su kasance masu ƙarfi. Hakanan yana taimakawa daidaita matakan glucose na jini. Yana taimakawa wajen samar da kuzari da furotin.

Akwai bincike mai gudana game da rawar magnesium wajen hanawa da sarrafa cuta kamar hawan jini, cututtukan zuciya, da ciwon sukari. Koyaya, karɓar ƙarin magnesium ba a ba da shawara a halin yanzu. Abincin da ke cike da furotin, alli, ko bitamin D zai ƙara buƙatar magnesium.

Yawancin magnesium mai cin abinci yana fitowa ne daga koren duhu, kayan lambu mai ganye. Sauran abinci wadanda sune ingantattun magnesium sune:

• 'Ya'yan itãcen marmari (kamar ayaba, busasshen apricots, da avocados)
• Kwayoyi (kamar su almond da kuma cashews)
• Peas da wake (wake), tsaba
• Kayan waken soya (kamar su waken soya da tofu)
• Cikakken hatsi (irin su shinkafar ruwan kasa da gero)
• Madara

Hanyoyi masu illa daga yawan cin magnesium ba su da yawa. Gabaɗaya jiki yana cire ƙarin abubuwa. Yawan magnesium galibi yana faruwa ne yayin da mutum ya kasance:

• Samun yawancin ma'adinai a cikin ƙarin tsari
• Shan wasu kayan shafa

Kodayake baza ku sami isasshen magnesium daga abincinku ba, yana da wuya a rasa da gaske cikin magnesium. Alamun irin wannan karancin sun hada da:

• Rashin daidaituwa
• Raunin jijiyoyi
• Bacci

Rashin magnesium na iya faruwa a cikin mutanen da ke shan giya ko kuma a cikin waɗanda ke shan ƙananan magnesium ciki har da:

• Mutanen da ke fama da cututtukan ciki ko tiyata da ke haifar da malabsorption
• Manya tsofaffi
• Mutanen da ke da ciwon sukari na 2

Kwayar cututtuka saboda rashin magnesium suna da rukuni uku.

Alamun farko:

• Rashin ci
• Ciwan
• Amai
• Gajiya
• Rashin ƙarfi

Symptomsananan alamun rashin lafiya:

• Numfashi
• Kunnawa
• Ragewar jijiyoyin jiki da raunin ciki
• Kamawa
• Yanayin mutum yana canzawa
• Heartarfin zuciya mara kyau

Deficarancin rashi:

• Calciumananan ƙwayar alli (hypocalcemia)
• Potassiumananan ƙwayar potassium (hypokalemia)

Waɗannan sune bukatun yau da kullun na magnesium:

Jarirai

• Haihuwa zuwa watanni 6: 30 mg / day *
• 6 watanni zuwa shekara 1: 75 mg / day *

* AI ko Isasshen Sha

Yara

• Shekaru 1 zuwa 3: milligram 80
• Shekara 4 zuwa 8: milligram 130
• Shekaru 9 zuwa 13: milligram 240
• Shekaru 14 zuwa 18 (yara maza): milligram 410
• Shekara 14 zuwa 18 (yan mata): milligram 360

Manya

• Maza manya: 400 zuwa 420 milligram
• Mata tsofaffi: milligram 310 zuwa 320
• Ciki: Miligrams 350 zuwa 400
• Mata masu shayarwa: milligrams 310 zuwa 360

Abinci - magnesium

Cibiyar Nazarin Lafiya ta Duniya. Magnesium: takardar gaskiya ga kwararrun likitocin. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h5. An sabunta Satumba 26, 2018. An shiga Mayu 20, 2019.

Yu ASL. Rashin lafiya na magnesium da phosphorus. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 119.