Magnesium ke diminerale ea bohlokoa eo 'mele ea rona e e hlokang hore e sebetse hantle, empa hangata e hlokomolohuoa. E bapala karolo ea bohlokoa lits'ebetsong tse ngata tsa 'mele, ho kenyelletsa tlhahiso ea matla, ho honyela ha mesifa, ts'ebetso ea methapo, le taolo ea khatello ea mali, har'a tse ling. Ka hona, ho bohlokoa ho etsa bonnete ba ho noa magnesium e lekaneng ka lijo kapa li-supplement bophelong ba letsatsi le letsatsi.
Mehloli e meng ea phepo e ntle ka ho fetisisa ea magnesium e kenyelletsa linate le lipeo, meroho e makhasi a botala bo lefifi, linaoa, lijo-thollo le mefuta e itseng ea litlhapi. Ho ja lijo tsena khafetsa ho ka thusa ho khutlisa palo e itseng ea magnesium, empa likahare tsa magnesium lijong tsa batho ba bangata ha li phahame haholo, tse ka bang le litlamorao tse mpe bophelong ba motho.
Bakeng sa ba nang le bothata ba ho fihlela litlhoko tsa bona tsa magnesium ka lijo feela, li-supplement tsa magnesium li ka thusa bophelo bo botle ka litsela tse 'maloa' me tsa tla ka mefuta e kang magnesium oxide, magnesium threonate, magnesium taurate, le magnesium glycinate. Leha ho le joalo, ho khothalletsoa ho buisana le setsebi sa tlhokomelo ea bophelo pele u qala mokhoa leha e le ofe oa tlatsetso ho qoba litšebelisano tse ka bang teng kapa mathata.
Joale, magnesium ke eng? Magnesium ke diminerale ea bohlokoa ebile ke ea bone e ngata ka ho fetisisa 'meleng oa motho. E kenyelelitsoe liketsong tse fetang 300 tsa biochemical tse laolang mesebetsi e fapaneng ea 'mele, ho kenyelletsa tlhahiso ea matla, motsoako oa protheine, ts'ebetso ea mesifa le methapo, taolo ea khatello ea mali, le motsoako oa DNA. Magnesium e sebetsa e le cofactor bakeng sa li-enzyme tse amehang lits'ebetsong tsena, e leng se etsang hore e be bohlokoa bakeng sa bophelo bo botle.
Magnesium ke diminerale ea bohlokoa e bapalang karolo ea bohlokoa bophelong bo botle. 'Mele ea rona hangata e fumana magnesium mehloling ea lijo e kang meroho e makhasi a matala, linate, linaoa le lijo-thollo.
Leha ho le joalo, khaello ea magnesium e ka hlaha ka lebaka la khetho e fosahetseng ea lijo, tšebeliso e eketsehang ea lijo tse lokisitsoeng, le maemo a itseng a bongaka. Ho hakanngoa hore hoo e ka bang 50-60% ea batho ba baholo ha ba finyelle tekanyetso ea letsatsi le letsatsi ea magnesium.
Matšoao a khaello ea magnesium:
●Ho soahlamana ha mesifa le ho honyela
● Mokhathala le bofokoli
●Ho otla ha pelo ho sa tloaelehang
● Ho feto-fetoha ha maikutlo le mathata a bophelo bo botle ba kelello
● Ho hlobaela le mathata a ho robala
● Osteoporosis le ho fokola ha masapo
●Khatello e phahameng ea mali
Sepinachi le meroho e makhasi a matala
Meroho e makhasi a lefifi e kang spinach, kale, le Swiss chard ke mehloli e babatsehang ea magnesium. Ha li ruile feela livithamini le liminerale tse fapaneng, empa hape li fana ka fiber e ngata ea lijo. Sepinachi, haholo-holo, ke mohloli o motle oa magnesium, ka senoelo se le seng se fanang ka hoo e ka bang liperesente tse 40 tsa tlhahiso ea hau ea letsatsi le letsatsi. Ho kenyelletsa meroho ena lijong tsa hau ho ka ba bonolo joalo ka ho li eketsa ho salate, li-smoothies, kapa ho li sauté joalo ka sejana se lehlakoreng.
Linate le peo
Linate le lipeo hase lijo tse monate feela, empa hape ke mohloli o moholo oa magnesium. Lialmonde, li-cashew le linate tsa Brazil li na le magnesium e ngata haholo. Ho feta moo, peo ea mokopu, peo ea folaxe le peo ea chia le tsona ke mehloli e mengata ea diminerale ena. Ho kenyelletsa linate le lipeo tse seng kae bophelong ba hau ba letsatsi le letsatsi, ebang ke seneke kapa karolo ea lijo, ho ka u fa magnesium e ngata hammoho le mafura le liprotheine tse phetseng hantle.
avocado
Ntle le ho ba lijo tse monate haholo, li-avocado le tsona ke mohloli o motle oa magnesium. Ka lebaka la sebopeho sa tsona se boreleli, se monate, ke tlatsetso e fapaneng lijong tsa hau. Avocado ha e fane feela ka tekanyo e nepahetseng ea magnesium, empa hape le mafura a mangata a pelo e phetseng hantle a monounsaturated, fiber le limatlafatsi tse ling tsa bohlokoa. Ho kenyelletsa avocado e sehiloeng ho salate, ho sebelisa avocado e khotliloeng joalo ka ha ho hasoa kapa ho e natefeloa ke guacamole kaofela ke litsela tse monate tsa ho matlafatsa ho ja ha magnesium.
Linaoa
Li-legumes tse kang linaoa tse ntšo, lierekisi, lensisi le soya ke mehloli e nang le limatlafatsi e thehiloeng limela ea magnesium. Hase feela hore ba na le magnesium e ngata, empa hape ba fana ka limatlafatsi tse ling tsa bohlokoa, ho akarelletsa le fiber le protheine. Ho kenyelletsa linaoa lijong tsa hau ho ka etsoa ka ho li kenya sophong, li-stew kapa li-salads, ho etsa li-burgers tsa linaoa kapa ho li natefeloa e le sejana sa lehlakore ka lijo tsa hau tse kholo.
Litholoana Tse Feletseng
Lijo-thollo tse kang quinoa, raese e sootho le oats ha li na fiber feela, empa hape ke mohloli o babatsehang oa magnesium. U ka eketsa matla a hau a magnesium ka ho fetola lijo-thollo tse hloekisitsoeng ka lijo-thollo tse felletseng lijong tsa hau. Lijo-thollo tsena li ka sebelisoa e le motheo oa salate, tse natefeloang e le sejana se ka thōko, kapa li kenngoa mefuteng e fapaneng ea diresepe, tse kang likotlolo tsa quinoa kapa lijo tsa hoseng tsa oatmeal.
Litlhoko tsa Magnesium li fapana ho ea ka motho ho ea ka motho, ho itšetlehile ka lilemo, thobalano, bophelo bo botle le lintlha tse ling. Lijo tse phetseng hantle ha li fumane magnesium e lekaneng, kahoo li-supplement tsa magnesium e ka ba tsela e ntle ea ho etsa khetho e ntle
Magnesium e tla ka mefuta e mengata, kahoo o ka khetha mofuta o o loketseng ho latela litlhoko tsa hau. Ka tloaelo, magnesium e nkoa ka molomo e le tlatsetso.
Magnesium L-Threonate, Magnesium Citrate, Magnesium Malate, leMagnesium Taurateli monngoa habonolo ke 'mele ho feta mefuta e meng, e kang magnesium oxide le magnesium sulfate.
P: Na magnesium e ka tšehetsa bophelo bo botle ba kelello?
A: E, magnesium e tsejoa e na le phello e khutsitseng tsamaisong ea methapo, e ka thusang ho fokotsa matšoao a ho tšoenyeha le ho tepella maikutlong. Maemo a lekaneng a magnesium a 'nile a amahanngoa le maikutlo a ntlafetseng le bophelo bo botle ba kelello ka kakaretso.
P: Nka eketsa mokhoa oa ka oa magnesium joang ka tlhaho?
A: U ka eketsa tlhahiso ea hau ea magnesium ka ho ja lijo tse nang le magnesium tse ngata tse kang meroho e makhasi (spinach, kale), linate le lipeo (lialmonde, peō ea mokopu), legumes (linaoa tse ntšo, lentile), le lijo-thollo (raese e sootho, quinoa). ). Ntle le moo, o ka nahana ka ho nka li-supplement tsa magnesium kamora ho buisana le setsebi sa bophelo bo botle.
Boitlhotlhollo: Sengoliloeng sena ke sa merero ea tlhahisoleseling feela mme ha sea lokela ho nkuoa e le keletso ea bongaka. Kamehla buisana le setsebi sa tlhokomelo ea bophelo pele u sebelisa li-supplement kapa ho fetola mokhoa oa hau oa tlhokomelo ea bophelo.
Nako ea poso: Sep-12-2023
