I-Magnesium iyinhlangano yamaminerali amakhulu , futhi iyona yesine yamaminerali amaningi emzimbeni womuntu. Cishe isigamu se-magnesium emzimbeni wakho sigcinwa emathanjeni akho ngenkathi bonke abanye basebenza emaseli ezitho zakho nezinye izicubu.
I-magnesium iyadingeka amakhulu amakhulu okuphendula kwezinto eziphilayo. Kubalulekile ekusebenzeni kwemisipha evamile kanye nemisipha futhi kusiza ukugcina ukushaya kwezempilo njalo.
Udinga i-magnesium namathambo aqinile nesistimu yomzimba omzimba.
I-National Academy of Sciences, Engineering kanye neMithi, i-Health and Medicine Division inqume ukuthi i-DRI isetshenziselwa i-magnesium. Ukuphakanyiswa kwansuku zonke okuphakanyisiwe kuyahluka ngobudala nangokwecansi. Ngaphezu kwalokho, abesifazane abakhulelwe badinga i-magnesium.
Izindleko zokudluliswa kwezidakamizwa
Abesifazane
Iminyaka eyi-1 kuya kwemi-3: ama-milligram angu-80 ngosuku
Iminyaka engama-4 kuya kwengu-8: 130 milligrams ngosuku
Iminyaka engu-9 kuya kwengu-13: ama-milligram angu-240 ngosuku
Iminyaka engu-14 kuya kwengu-18: 360 milligrams ngosuku
Iminyaka engu-19 kuya kwezingama-30: ama- milligram angu-310 ngosuku
Iminyaka engu-31 +: ama- milligram angu-320 ngosuku
Abesifazane abakhulelwe: 360 milligrams ngosuku
Abesifazane abancancisayo: ama- milligram angu-320 ngosuku
Abesilisa
Iminyaka eyi-1 kuya kwemi-3: ama-milligram angu-80 ngosuku
Iminyaka engama-4 kuya kwengu-8: 130 milligrams ngosuku
Iminyaka engu-9 kuya kwengu-13: ama-milligram angu-240 ngosuku
Iminyaka engu-14 kuya kwengu-18: 410 milligrams ngosuku
Iminyaka engu-19 kuya kwezingama-30: ama- milligram angu-400 ngosuku
Iminyaka engu-31+: 420 milligrams ngosuku
Ukudla okunethezeka kwe-Magnesium kufaka imifino eluhlaza okwesibhakabhaka omnyama, ama-legumes, amantongomane, imbewu kanye nezinhlamvu ezigcwele. Izimpawu zokuntuleka kwe-magnesium azivamile kubantu abanempilo.
Ukuntuleka Kwezimpawu
Ukuntuleka kwe-Magnesesi kungenzeka uma ungadli ukudla okwanele okuqukethe i-magnesium. Kungenzeka futhi uma uhlangabezana nezinkinga ezithile zempilo noma uthatha imithi engabangela ukulahlekelwa kwe-magnesium noma ukunciphisa inani lomzimba wakho ongalithola emathunjini akho amancane.
Isifo sikashukela, ukuphuza utshwala, isifo sikaCrohn, isifo se-celiac, noma ukuhlinzwa ngamathumbu kungabangela ukuntuleka kwe-magnesium.
Izimpawu zokuntuleka kwe-magnesium azivamile, kodwa zingalingisa ezinye izifo. Ukungatholi okwanele kungakwandisa ingozi yakho yezifo zenhliziyo futhi kunciphise umsebenzi wakho wokuzivikela omzimba.
Ungase uzizwe ubuthakathaka futhi ukhathele, ulahlekelwa isifiso sakho, uhlehlise futhi uqale ukuhlanza uma unesifo. Ubumbulu, ukuxubha, ukuhlukunyezwa kwemisipha, ukugunjwa, kanye nezimo zenhliziyo ezingavamile kungathuthuka njengoba ukulahlekelwa kuqhubeka.
Uma unayo lezi zimpawu, udinga ukubona umhlinzeki wezokunakekelwa kwempilo ongakwazi ukuhleleka ukuhlolwa kwegazi ukuze anqume ukuthi ukulahlekelwa kwe-magnesium kuyinkinga noma uma kunezinye izimbangela.
Ama-Magnesium Supplements
Izithako ze-Magnesium zingase zizuze abantu abaphuza imithi ethile engabangela ukulahlekelwa kwe-magnesium noma ukunciphisa ukumuncwa, njengama-diuretics kanye nama-antibiotic. Abantu asebekhulile, izidakamizwa, abantu abanenkinga yokulawula isifo sikashukela, kanye nabantu abathintekayo ngenxa yokukhathazeka kwezifo zithokozi bangase bazuze ngokuthatha izithako.
Ukuthatha i-Magnesium kakhulu
Ukuthola i-magnesium eningi kakhulu ekudleni okudlayo akunakwenzeka, kodwa ukuthatha isisindo esikhulu sokudla okunomsoco we-magnesium kungabangela isifo sohudo nesisu esiswini.
Ukuthatha i-magnesium eningi isikhathi eside kungabangela ushintsho esimweni sengqondo, isicanucanu, ukulahlekelwa ukudla, isifo sohudo, ubuthakathaka, ukucindezelwa kwegazi okuphansi, ukuphefumula ubunzima nokushaya kwenhliziyo okungavamile.
Ungathathi izithako ze-magnesium ngamanani amakhulu, ngaphezu kuka 350 mg, ngaphandle kokukhuluma nomhlinzeki wakho wezempilo.
Imithombo:
I-Institutes kaZwelonke yezeMpilo eHhovisi leziNsiza zeDiari. "I-Magnesium Factsheet yabasebenzi bezeMpilo. Http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
I-National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.