Magnesium ndi mchere waukulu , ndipo ndilo gawo lachinayi la mchere m'thupi la munthu. Pafupi theka la magnesium m'thupi lanu amasungidwa m'mafupa anu pamene ena onse akugwira ntchito mu maselo anu ndi ziwalo zina.
Magesizi amafunika kuti machitidwe ambiri a zamoyo azitha kuchitika. Ndikofunika kwambiri kuti thupi lanu likhale lopweteka komanso limakhala ndi mitsempha komanso limathandiza kuti mukhale ndi thanzi labwino.
Muyeneranso magnesiamu kuti mukhale ndi mafupa olimba komanso chitetezo cha mthupi.
Nyuzipepala ya National Academy of Sciences, Engineering ndi Medicine, Health and Medicine Division yatsimikizira kuti zakudya zamagetsi (DRI) zowonjezera mavitamini. Kudyetsedwa kwa tsiku ndi tsiku kumasiyana ndi zaka ndi kugonana. Komanso, amayi omwe ali ndi mimba amafunika magnesium.
Zolemba Zowonjezera Zakudya
Akazi
Zaka 1 mpaka 3: 80 milligrams pa tsiku
Zaka 4 mpaka 8: 130 milligrams pa tsiku
Zaka 9 mpaka 13: 240 milligrams pa tsiku
Zaka 14 mpaka 18: 360 milligrams pa tsiku
Zaka 19 mpaka 30: mamita 310 pa tsiku
Zaka 31+: miligramu 320 patsiku
Azimayi omwe ali ndi pakati: 360 milligrams pa tsiku
Azimayi omwe akuyamwitsa: miligramu 320 pa tsiku
Amuna
Zaka 1 mpaka 3: 80 milligrams pa tsiku
Zaka 4 mpaka 8: 130 milligrams pa tsiku
Zaka 9 mpaka 13: 240 milligrams pa tsiku
Zaka 14 mpaka 18: 410 milligrams patsiku
Zaka 19 mpaka 30: 400 milligrams pa tsiku
Zaka 31+: 420 milligrams patsiku
Zakudya zabwino za Magnesium zimaphatikizapo masamba a masamba obiriwira, masamba, mtedza, mbewu ndi mbewu zonse. Zizindikiro za kusowa kwa magnesiamu ndizosowa mwa anthu abwinobwino.
Zizindikiro Zosowa
Kulephera kwa Magnesium kungatheke pamene musadye zakudya zokwanira zomwe zili ndi magnesium. Zitha kuchitanso ngati mukudwala matenda enaake kapena kumwa mankhwala omwe angachititse kuti magnesium iwonongeke kapena kuchepetsa thupi lanu lingathe kulowa m'matumbo anu aang'ono.
Matenda a shuga, mowa mwauchidakwa, matenda a Crohn, matenda a celiac, kapena opaleshoni ya m'mimba angapangitse kuperewera kwa magnesium.
Zizindikiro za kusowa kwa magnesiamu sizodziwika, koma zimatha kutsanzira zovuta zina. Kusapeza mokwanira kungapangitse chiopsezo cha matenda a mtima ndi kuchepetsa chitetezo cha m'thupi lanu chikugwira ntchito.
Mwinamwake mukumva wofooka ndi kutopa, kutaya njala yanu, kusokonezeka ndi kuyamba kusanza ngati muli ndi kusowa. Kuwongolera, kugwedeza, kupweteka kwa minofu, kugunda, ndi zizoloŵezi za mtima zosazolowereka zingapangitse ngati kusoweka kukukulirakulira.
Ngati muli ndi zizindikiro izi, muyenera kuwona wothandizira zaumoyo yemwe angathe kuitanitsa mayeso a magazi kuti adziwe ngati vuto la magnesiamu ndilo vuto kapena ngati pali zifukwa zina.
Maginesium Supplements
Maginesium yowonjezereka ingakhale yopindulitsa kwa anthu omwe amamwa mankhwala ena omwe angayambitse kuperewera kwa magnesium kapena kuchepetsa kuyamwa, monga diuretics ndi antibiotics. Okalamba, zidakwa, anthu omwe ali ndi vuto lothetsa matenda a shuga, komanso anthu omwe amadwala matenda opatsirana amatha kupindula nawo.
Kutenga Magnesium Wambiri
Kupeza magnesiamu kwambiri kuchokera ku zakudya zomwe mumadya sizingatheke, koma kutenga zakudya zambiri zamagetsi zimayambitsa kutsekula m'mimba komanso m'mimba.
Kutenga magnesium kwambiri kwa nthawi yaitali kungabweretse kusintha kwa maganizo, kunyoza, kusowa kwa njala, kutsekula m'mimba, kufooka, kuthamanga kwa magazi, kupuma kovuta komanso kusagwirizana kwa mtima.
Musatenge mavitamini a magnesiamu mu mlingo waukulu, oposa 350 mg, osayankhula ndi wothandizira zaumoyo wanu.
Zotsatira:
Maofesi a National Health Office of Food Supplements. "Magnesium Factsheet kwa Othandizira Zaumoyo. Http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
National Academy of Sciences, Engineering ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.