10 Mafi yawan Abincin mai wadatar Magnesium

Wadatacce

• Magnesium mai wadataccen abinci
• Alamomin rashin magnesium a jiki
• Yaushe za ayi amfani da sinadarin magnesium

Abincin da ke cike da magnesium galibi iri ne, kamar su flaxseed da sesame seed, mai, irin su kirji da gyada.

Magnesium muhimmin ma'adinai ne wanda ake amfani dashi a cikin jiki don ayyuka kamar samar da furotin, aikin da ya dace na tsarin juyayi, kula da sukarin jini da sarrafa karfin jini. Bugu da ƙari, yana sauƙaƙe watsa ƙwayoyin jijiyoyi da daidaita ƙwanƙwasa tsoka. Koyi yadda Magnesium ke inganta aikin kwakwalwa.

Magnesium mai wadataccen abinci

Tebur mai zuwa yana nuna manyan hanyoyin 10 na magnesium a cikin abinci, tare da adadin wannan ma'adinan yana cikin 100 g na abinci.

Sauran abinci wadanda suma suna da magnesium da yawa sune madara, yogurt, cakulan mai duhu, ɓaure, avocados da wake.

Alamomin rashin magnesium a jiki

Babban mutum mai lafiya yana buƙatar adadin tsakanin 310 MG zuwa 420 MG na magnesium kowace rana, kuma rashi wannan ma'adinai a jiki na iya haifar da alamomi kamar:

• Canje-canje a cikin tsarin juyayi, kamar baƙin ciki, rawar jiki da rashin barci;
• Rashin wadatar Zuciya;
• Osteoporosis;
• Babban matsa lamba;
• Ciwon suga;
• Rikicin premenstrual - PMS;
• Rashin bacci;
• Cramps;
• Rashin ci;
• Rashin hankali;
• Rashin ƙwaƙwalwar ajiya.

Wasu magunguna na iya haifar da ƙarancin ƙwayar magnesium a cikin jini, kamar su cycloserine, furosemide, thiazides, hydrochlorothiazides, tetracyclines da maganin hana haihuwa na baka.

Yaushe za ayi amfani da sinadarin magnesium

Bukatar karin magnesium ba safai ba ne, kuma yawanci ana yin sa ne kawai idan akwai saurin kwankwason mahaifa yayin daukar ciki ko kuma kasancewar yawan amai ko gudawa. Yana da mahimmanci a lura cewa, idan akwai ƙarin magnesium a lokacin daukar ciki, dole ne ya daina zuwa mako na 35 na ciki, don haka mahaifa ta sami damar yin kwangila yadda ya kamata don ba da damar haihuwar jaririn.

Bugu da kari, a wasu yana iya zama dole don amfani da sinadarin magnesium, musamman a gaban abubuwan da a dabi'ance ke rage matakan magnesium a jiki, kamar tsufa, ciwon suga, yawan shan giya da magungunan da muka ambata a sama. Gabaɗaya, ana ba da shawarar ƙarin magnesium lokacin da matakan magnesium a cikin jini ƙasa da 1 mEq a kowace lita ta jini, kuma ya kamata a yi shi koyaushe tare da likita ko masaniyar abinci.