Magnesium: Dalilai 6 da yasa zaku sha shi
Wadatacce
Magnesium ma'adinai ne wanda ake samu a cikin abinci iri daban-daban kamar su iri, gyada da madara, kuma yana yin ayyuka daban-daban a cikin jiki, kamar daidaita aikin jijiyoyi da tsokoki da kuma taimakawa wajen sarrafa suga.
Shawarwarin yau da kullun don amfani da magnesium galibi ana samunsu sauƙin yayin cin abinci mai daidaituwa da bambancin, amma a wasu lokuta yana iya zama dole a yi amfani da kari, wanda dole ne likita ko mai gina jiki su tsara shi.
Menene magnesium don?
Magnesium yana yin ayyuka a cikin jiki kamar:
- Inganta aikin jiki, saboda yana da mahimmanci ga ƙarancin tsoka;
- Hana osteoporosis, saboda yana taimakawa wajen samar da homonin da ke kara samuwar kashi;
- Taimako don magance ciwon sukari, saboda yana daidaita jigilar sukari;
- Rage haɗarin kamuwa da cututtukan zuciya, yayin da yake rage tarin duwatsun maiko a jijiyoyin jini;
- Sauya ƙwannafi da narkewar narkewar abinci, musamman idan aka yi amfani da shi a cikin hanyar magnesium hydroxide;
- Kula da hawan jini, musamman a cikin mata masu ciki wadanda ke cikin kasadar cutar ta eclampsia.
Bugu da ƙari, ana amfani da magnesium a cikin magungunan laxative don yaƙar maƙarƙashiya da kuma magungunan da ke aiki azaman maganin ciki na ciki.
Nagari da yawa
Adadin yau da kullun na magnesium ya bambanta dangane da jinsi da shekaru, kamar yadda aka nuna a ƙasa:
| Shekaru | Shawarwarin Magnesium na yau da kullun |
| 0 zuwa 6 watanni | 30 MG |
| 7 zuwa 12 watanni | 75 MG |
| 1 zuwa 3 shekaru | 80 MG |
| 4 zuwa 8 shekaru | 130 mg |
| 9 zuwa 13 shekaru | 240 mg |
| Samari masu shekaru 14 zuwa 18 | 410 MG |
| 'Yan mata daga 14 zuwa 18 MG | 360 mg |
| Maza 19 zuwa 30 shekaru | 400 MG |
| Mata masu shekaru 19 zuwa 30 | 310 mg |
| Mata masu juna biyu 'yan ƙasa da shekaru 18 | 400 MG |
| Mata masu ciki tsakanin shekaru 19 zuwa 30 | 350 MG |
| Mata masu ciki tsakanin shekaru 31 zuwa 50 | 360 mg |
| Yayin nono (mace 'yar ƙasa da shekara 18) | 360 mg |
| Yayin nono (mace mai shekaru 19 zuwa 30) | 310 mg |
| Yayin nono (mace mai shekaru 31 zuwa 50) | 320 MG |
Gabaɗaya, lafiyayyen tsari da daidaitaccen abinci ya isa don samun shawarwarin magnesium yau da kullun. Duba mahimmancin magnesium a ciki.
Magnesium mai wadataccen abinci
Abincin da ke cike da magnesium yawanci shima yana dauke da zare, tare da mahimmancin su shine cikakkun hatsi, ɗanɗano da kayan lambu. Ga cikakken jerin:
- Kayan kafa, kamar wake da wake;
- Cikakken hatsi, kamar hatsi, cikakkiyar alkama da shinkafar launin ruwan kasa;
- 'Ya'yan itãcen marmari, kamar su avocado, banana da kiwi;
- Kayan lambu, musamman broccoli, kabewa da koren ganye, kamar su kale da alayyafo;
- Tsaba, musamman kabewa da sunflower;
- Mai Mai, kamar su almond, dawa, da kwayar Brazil, da cashew, da gyaɗa;
- Madara, yogurt da sauran abubuwanda suka samo asali;
- Sauran: kofi, nama da cakulan.
Baya ga waɗannan abincin, wasu kayayyakin masana'antu an kuma ƙarfafa su da magnesium, kamar su abincin kumallo na karin kumallo ko cakulan, kuma duk da cewa ba sune mafi kyawun zaɓi ba, ana iya amfani da su a wasu yanayi. Duba 10 mafi yawan abinci mai wadataccen magnesium.
Magnesium kari
Yawancin lokuta ana ba da shawarar kari na magnesium a cikin yanayin rashi na wannan ma'adinan, kasancewar ana iya amfani da duka ƙarin kwayar magani a gaba ɗaya wanda ke ƙunshe da magnesium da ƙarin magnesium, wanda yawanci ana amfani da shi ta hanyar ƙoshin magnesium, magnesium aspartate, magnesium citrate, magnesium lactate ko magnesium chloride.
Yakamata likita ko mai gina jiki su nuna karin, tunda maganin da aka bada shawarar ya dogara da dalilin da yake haifar da karancinka, bugu da kari, yawanta na iya haifar da jiri, amai, hauhawar jini, bacci, gani biyu da rauni.
Abubuwan Ban Sha’Awa
Rashin lafiyar mutumtaka na tarihi