Yawancinmu muna kulawa da yin amfani da bitamin da yawa. Duk da haka, matsalolin wasu lokuta sukan faru ne saboda rashin rashin lafiya, wanda ke taka muhimmiyar rawa a jiki. Ka yi la'akari da abin da magnesium ke takawa a cikin jiki, yadda ake bukata da abincin abincin da ya ƙunshi.
Me yasa muke buqatar abinci wanda ke dauke da magnesium mai yawa?
Ba asirin cewa akwai wani ɗayan Mendeleyev ba a cikin jikin mutum, kuma rashin wani abu zai iya haifar da matsalolin lafiya mai tsanani kuma ya kara ƙin sauran abubuwa. Magnesium yana aiki mafi muhimmanci - maganin damuwa, maganin guba da anti-allergenic. Bugu da ƙari kuma, yana rage ƙwaƙwalwar mai karɓa, yana ƙarfafa phagocytosis, kuma yana shiga cikin matakan gyaran fuska.
Koda karamin ƙarancin magnesium zai sami babban tasiri akan lafiyar - da farko, a kan lafiyar zuciya da jini. Mutanen da ke shan wahala daga arrhythmia ko sun sha wahala, ko kuma suna da matsala tare da matakan cholesterol, ya kamata su lura da adadin magnesium da suka samu tare da abinci ko abincin abincin.
Wani muhimmin tsarin da ke dogara ga magnesium shine tsarin jin tsoro. Idan ka fuskanci damuwa, jin tsoro , damuwa, rashin barci, gajiya, jin tsoro, rashin tausayi - duk wannan yana iya zama saboda rashin adadin wannan nau'ikan a jikinka. A lokuta masu wahala, magnesium yana raguwa daga jikin jiki, saboda haka yana da kyau a kara yawan haɓaka a lokaci daya, kuma yayi ƙoƙari ya dubi rayuwa da sauki.
Sanin abincin da ke dauke da magnesium yana da mahimmanci ga mata yayin daukar ciki. Idan a lokacin da ake amfani da magnesium na buƙatar kawai 280 grams kowace rana, to, a yayin yayinda yaron yaron ya karu da sau 2-3. Idan iyaye masu zuwa ba su da haɗari sosai, a cikin danniya, suna fama da rashin barci - wannan alama ce ta nuna cewa Mg yana da wuyar ɗaukar karin. Jin tausayi mai yawa zai iya haifar da zubar da ciki, saboda haka ba za ka iya yin watsi da irin wannan alamar ba.
A hanya, ga matan da ke fama da cutar PMS, yana da matukar muhimmanci a yi amfani da magnesium a kai a kai, yayin da matakin ya fara hanzari a waɗannan kwanaki.
Mutanen da kowane nau'in jinsin da suka shiga cikin wasanni dole ne su dauki magnesium ba tare da dadewa ba, tun da damuwa na jiki yana hade da mai jin tsoro, kuma riƙe da matakan dacewa da wannan abu shine kawai wajibi ne. Bugu da ƙari, yana da sauki, domin ana samun magnesium a cikin abincin da mutane da yawa suke so da amfani kowace rana.
Abubuwan da ke cikin magnesium
Ya kamata a lura da haka nan da nan cewa magnesium a cikin kayayyakin abinci ba wani abu ba ne, kuma tare da abinci na yau da kullum, za a samu kusan 200-300 MG na wannan kashi. A lokacin damuwa, wannan za a rasa, don haka kula da tushen tushen wannan ka'idar:
- shugabannin a cikin abun ciki na magnesium - kwayoyi, sunflower tsaba, wake, wake, buckwheat zuma;
- babu ƙasa mai arziki da dried 'ya'yan itatuwa: raisins, dried apricots, kwanakin, prunes;
- karin kumallo, kuma matsalolin da magnesium ba za su kasance ba - buckwheat, oatmeal,
alkama, alkama sha'ir; - masoya na koko suna jin tsoro na rashi magnesium, wannan abin sha ne mai wadatar da su;
- kowane ganye, salatin, faski , dill ko alayyafo, zai taimaka maka wajen yaki da rashi na magnesium;
- 'ya'yan itãcen marmari a cikin wannan ma'anar, da ma'adinan da kuma kankana mai amfani;
- kayan lambu mai arziki a magnesium su ne karas da beets, ana maraba da salads a kowane nau'i.
Sanin abin da abinci ke da yawa na magnesium, zaka iya ƙirƙirar abincinka ta hanyar da ba za ka iya ɗaukar kari da kari ba. Bayan haka, babu wani abu da sauki fiye da cin abincin naman alade, ƙara ganye da kwayoyi zuwa salatin, kuma a matsayin kayan zaki zabi wani banana ko 'ya'yan itatuwa masu sassaka.