Magnesium wani ma'adinai ne mai mahimmanci wanda jikinmu ke buƙatar yin aiki yadda ya kamata, amma sau da yawa ana watsi da shi. Yana taka muhimmiyar rawa a yawancin tafiyar matakai na jiki, ciki har da samar da makamashi, raguwar tsoka, aikin jijiya, da tsarin hawan jini, da sauransu. Saboda haka, yana da mahimmanci don tabbatar da isasshen magnesium ta hanyar abinci ko kari a rayuwar yau da kullum.
Wasu daga cikin mafi kyawun tushen abinci na magnesium sun haɗa da kwayoyi da tsaba, kayan lambu masu duhu kore, legumes, hatsi gabaɗaya da wasu nau'ikan kifi. Yin amfani da waɗannan abinci akai-akai zai iya taimakawa wajen sake cika wani adadin magnesium, amma abun da ke cikin magnesium na yawancin abincin mutane ba shi da yawa sosai, wanda zai iya haifar da mummunar tasiri ga lafiyar mutum.
Ga wadanda ke da wahalar biyan bukatun magnesium ta hanyar cin abinci kadai, abubuwan da ake amfani da su na magnesium na iya amfanar lafiya ta hanyoyi da yawa kuma sun zo cikin nau'i kamar magnesium oxide, magnesium threonate, magnesium taurate, da magnesium glycinate. Koyaya, ana ba da shawarar tuntuɓar ƙwararrun kiwon lafiya kafin fara kowane tsarin kari don gujewa yuwuwar mu'amala ko rikitarwa.
To, menene magnesium? Magnesium ma'adinai ne mai mahimmanci kuma ma'adinai na huɗu mafi yawa a jikin ɗan adam. Yana da hannu a cikin fiye da 300 biochemical halayen da tsara daban-daban ayyuka na jiki, ciki har da samar da makamashi, gina jiki kira, tsoka da aikin jijiya, ka'idar karfin jini, da DNA kira. Magnesium yana aiki azaman cofactor don enzymes da ke cikin waɗannan hanyoyin, yana mai da mahimmanci ga mafi kyawun lafiya.
Magnesium wani ma'adinai ne mai mahimmanci wanda ke taka muhimmiyar rawa wajen samun lafiya. Jikinmu yawanci yana samun magnesium daga tushen abinci kamar koren ganye, goro, legumes da hatsi gabaɗaya.
Duk da haka, rashi na magnesium na iya faruwa saboda rashin zaɓi na abinci mara kyau, ƙara yawan abincin da aka sarrafa, da wasu yanayin kiwon lafiya. An kiyasta cewa kusan 50-60% na manya ba sa saduwa da shawarar yau da kullun na magnesium.
Alamomin karancin magnesium:
●Ƙunƙarar tsoka da kumburi
● Gajiya da rauni
●bugun zuciya mara ka'ida
● Sauye-sauyen yanayi da matsalolin lafiyar kwakwalwa
● Rashin barci da rashin barci
● Osteoporosis da rashin lafiyar kashi
●Hawan jini
Alayyahu da koren ganyen ganye
Ganyen ganye masu duhu irin su alayyahu, kale, da chard na Swiss sune kyakkyawan tushen magnesium. Ba wai kawai suna da wadata a cikin bitamin da ma'adanai daban-daban ba, har ma suna samar da fiber mai yawa na abinci. Alayyahu, musamman, shine tushen tushen magnesium mai kyau, tare da kofi ɗaya kawai yana samar da kusan kashi 40 na abin da ake shawartar ku yau da kullun. Haɗa waɗannan ganye a cikin abincinku na iya zama mai sauƙi kamar ƙara su zuwa salads, smoothies, ko sauté su azaman gefen tasa.
Kwayoyi da tsaba
Kwayoyi da tsaba ba kawai kayan ciye-ciye masu daɗi ba ne, har ma babban tushen magnesium. Almonds, cashews, da kwayoyi na Brazil suna da girma musamman a cikin magnesium. Bugu da ƙari, tsaba na kabewa, tsaba flax, da tsaba chia suma suna da wadataccen tushen wannan ma'adinai. Ƙara ƙwaya da tsaba a cikin ayyukan yau da kullum, ko dai a matsayin abun ciye-ciye ko kuma wani ɓangare na abinci, zai iya ba ku yalwar magnesium da kuma mai da furotin.
avocado
Baya ga kasancewa babban abinci na zamani, avocados kuma kyakkyawan tushen magnesium ne. Godiya ga santsi, mai laushi, suna da ƙari ga abincin ku. Avocado yana ba da lafiyayyen kashi na magnesium ba kawai, har ma da yalwar kitse mai lafiyayyan zuciya, fiber da sauran mahimman abubuwan gina jiki. Ƙara sliced avocado zuwa salads, ta yin amfani da avocado mashed a matsayin yadawa ko jin dadin shi a cikin guacamole duk hanyoyi ne masu dadi don bunkasa ci gaban magnesium.
Wake
Legumes irin su baƙar wake, chickpeas, lentil, da waken soya sune tushen tushen magnesium na gina jiki mai yawa daga tsire-tsire. Ba wai kawai suna da wadata a cikin magnesium ba, har ma suna samar da wasu nau'o'in sinadarai masu mahimmanci, ciki har da fiber da furotin. Za a iya haɗa wake a cikin abincin ku ta hanyar ƙara su a cikin miya, stews ko salads, yin burgers na wake ko kawai jin dadin su a matsayin gefen abinci tare da babban abincinku.
Dukan Hatsi
Dukan hatsi irin su quinoa, shinkafa launin ruwan kasa, da hatsi ba kawai mai girma a cikin fiber ba, har ma da kyakkyawan tushen magnesium. Kuna iya ƙara yawan abincin ku na magnesium ta hanyar maye gurbin hatsi mai ladabi tare da dukan hatsi a cikin abincinku. Ana iya amfani da waɗannan hatsi a matsayin tushe na salads, jin dadin a matsayin gefen tasa, ko haɗa su cikin girke-girke iri-iri, irin su quinoa bowls ko oatmeal breakfasts.
Bukatun Magnesium ya bambanta daga mutum zuwa mutum, ya danganta da shekaru, jima'i, lafiya, da sauran dalilai.Ta hanyar haɗa abinci mai wadatar magnesium a cikin abincin ku na yau da kullun, zaku iya taimakawa mutane su sami magnesium ɗin da suke buƙata, amma wasu mutanen da ba su da Abincin lafiya ba ya samun isasshen magnesium, don haka abubuwan da ake amfani da su na magnesium na iya zama hanya mai kyau don zaɓi mafi kyau
Magnesium yana zuwa ta nau'i-nau'i da yawa, don haka za ku iya zaɓar nau'in da ya dace da ku bisa ga bukatun ku. Yawanci, ana shan magnesium da baki a matsayin kari.
Magnesium L-Threonate, Magnesium Citrate, Magnesium Malate, daMagnesium Tauratejiki ya fi sauƙin shanyewa fiye da sauran nau'ikan, kamar magnesium oxide da magnesium sulfate.
Tambaya: Shin magnesium zai iya tallafawa lafiyar kwakwalwa?
A: Ee, an san magnesium yana da tasirin kwantar da hankali akan tsarin jin tsoro, wanda zai iya taimakawa wajen rage alamun damuwa da damuwa. An haɗu da isassun matakan magnesium tare da ingantacciyar yanayi da ingantaccen yanayin tunani gaba ɗaya.
Tambaya: Ta yaya zan iya ƙara yawan shan magnesium ta ta halitta?
A: Kuna iya ƙara yawan abincin ku na magnesium ta hanyar cin abinci mai arziki a magnesium irin su ganye mai ganye (alayyahu, kale), kwayoyi da tsaba (almonds, kabewa tsaba), legumes (baƙar fata, lentil), da dukan hatsi (shinkafa launin ruwan kasa, quinoa). ). A madadin haka, zaku iya yin la'akari da shan abubuwan haɗin magnesium bayan tuntuɓar ƙwararrun kiwon lafiya.
Disclaimer: Wannan labarin don dalilai ne na bayanai kawai kuma bai kamata a yi la'akari da shawarar likita ba. Koyaushe tuntuɓi ƙwararrun kiwon lafiya kafin amfani da kowane kari ko canza tsarin kula da lafiyar ku.
Lokacin aikawa: Satumba-12-2023
