Magnesium: mabaka a 6 hobaneng u lokela ho e nka

Litaba

• Magnesium ke ea eng?
• Palo e khothalletsoang
• Lijo tse nang le magnesium
• Lisebelisoa tsa Magnesium

Magnesium ke diminerale e fumanehang lijong tse fapaneng joalo ka peo, matokomane le lebese, mme e etsa mesebetsi e fapaneng 'meleng, joalo ka ho laola tšebetso ea methapo le mesifa le ho thusa ho laola tsoekere maling.

Khothaletso ea letsatsi le letsatsi ea tšebeliso ea magnesium hangata e fihlelleha habonolo ha u ja phepo e leka-lekaneng le e fapaneng, empa maemong a mang ho kanna ha hlokahala hore u sebelise litlatsetso, tse lokelang ho laeloa ke ngaka kapa setsebi sa phepo.

Magnesium ke ea eng?

Magnesium e etsa mesebetsi mmeleng joalo ka:

1. Ntlafatsa ts'ebetso ea 'mele, hobane ho bohlokoa bakeng sa ho khutsufala ha mesifa;
2. Thibela lefu la masapo, hobane le thusa ho hlahisa lihormone tse eketsang sebopeho sa masapo;
3. Thuso ea ho laola lefu la tsoekere, hobane e laola ho tsamaisoa ha tsoekere;
4. Fokotsa kotsi ea lefu la pelo, kaha e fokotsa ho bokellana ha lipoleiti tse mafura methapong ea mali;
5. Fokotsa ho otloa ke pelo le tšilo ea lijo e fokolang, haholo ha e sebelisoa ka mofuta oa magnesium hydroxide;
6. Laola khatello ea mali, haholo-holo ho bakhachane ba kotsing ea eclampsia.

Ho phaella moo, magnesium e boetse e sebelisoa meriana ea laxative ho loantša ho patoa le meriana e sebetsang e le li-antiacids bakeng sa mpa.

Palo e khothalletsoang

Palo ea letsatsi le letsatsi ea magnesium e fapana ho latela bong le lilemo, joalo ka ha ho bontšitsoe ka tlase:

Ka kakaretso, phepo e nepahetseng le e leka-lekaneng e lekane ho fumana likhothaletso tsa letsatsi le letsatsi tsa magnesium. Bona bohlokoa ba magnesium nakong ea bokhachane.

Lijo tse nang le magnesium

Lijo tse nang le magnesium hangata le tsona li na le fiber e ngata, 'me tse kholo e le lithollo, limela le meroho. Bona lenane le felletseng:

• Li-legume, joalo ka linaoa le lensisi;
• Lihlahisoa tsohle, joalo ka habore, raese e tletseng koro le sootho;
• Litholoana, joalo ka avocado, banana le kiwi;
• Meroho, haholo-holo broccoli, mokopu le makhasi a matala, joalo ka khale le spinach;
• Peo, haholo-holo mokopu le soneblomo;
• Peo ea oli, joalo ka lialmonde, makotomane, linate tsa Brazil, linate tsa cashew, matokomane
• Lebese, yogurt le lihlahisoa tse ling;
• Ba bang: kofi, nama le chokolete.

Ntle le lijo tsena, lihlahisoa tse ling tsa indasteri le tsona li matlafalitsoe ka magnesium, joalo ka lijo-thollo tsa hoseng kapa chokolete, mme leha e se khetho e ntlehali, e ka sebelisoa le maemong a mang. Bona lijo tse 10 tse nang le magnesium tse ngata.

Lisebelisoa tsa Magnesium

Lisebelisoa tsa Magnesiamo hangata li khothalletsoa maemong a khaello ea diminerale ena, ho khonahala ho sebelisa tlatsetso ea multivitamin ka kakaretso e nang le magnesium le tlatsetso ea magnesium, eo hangata e sebelisoang ka sebopeho sa chelated magnesium, magnesium aspartate, magnesium citrate, magnesium lactate kapa magnesium chloride.

Tlatsetso e lokela ho bontšoa ke ngaka kapa setsebi sa phepo e nepahetseng, hobane tekanyetso e khothalletsoang e ipapisitse le sesosa se bakang khaello ea hau, ho kenyelletsa moo, ho fetella ha eona ho ka baka ho nyekeloa ke pelo, ho hlatsa, khatello ea maikutlo, ho otsela, ho bona habeli le bofokoli.