Inonzi magnesium yakadii iwe?
Vanachiremba vezvechiremba vakaverenga kuti panguva yekuzvitakura mukadzi anoda magnesium mumuviri we 1000-1200 mg pazuva. Ichi chikamu chichave chakakwana kuti zvizadzise zvido zvemamai nechecheche. Zvinonyatsozivikanwa kuti iyi microelement inobatanidzwa chaizvoizvo mumabasa ose emuviri.
Sezvo mutemo, nekuda kwekusava nekudya kwakakwana kune vakadzi pavanenge vachiita pamuviri, pane kupererwa kwakanyanya kwe magnesium, iyo inoratidzika se:
- matambudziko ane chimiro chepfungwa muchimiro chekudengenyeka, kusagadzikana, kuchema, kusava nesimba kwekushanda;
- kuvhiringidzika, kurarisa uye kubvisa;
- kazhinji kamuputi muzvinyama zvegastrocnemius (kunyanya usiku), kazhinji pane kuvhara kwemisungo ye kumashure (mutsipa, chiuno);
- kuwedzera kwechibereko chekuberekwa, iyo musimba mukuru uyewo unotambudzika kubva kumaodzanyemba kwema magnesium mumuviri, iyo yakazara nekutyisidzika kwekuparara kwepamuviri;
- kuwedzera kukumanikidza, izvo zvinogona kutungamirira kuzinza uye kupera.
Asi huwandu hwemagesizi panguva yekudzivirira hunewo hukuvadza, nokuti hunogona kukonzera kuderera kunopinza mukudzvinyirira, kuderera kwesimba, zvinetso zvemwoyo (bradycardia), kuora mwoyo kwepakati remagetsi, saka muyero unofanira kunyatsorongedzerwa nachiremba.
Mukuwedzera, mukadzi anofanira kuziva kuti iyi micronutrient inonongedzwa zviri nyore chete zvakaenzana nekudya kwe calcium, asi kugadzirisa simbi, pane zvinopesana, kunopindira nekupinda kwayo mumuviri. Izvi zvinoreva kuti kutora magnesium inotevera maawa mashomanana vasati vagadzirira masimbi.
Kwete kwete amai chete, asiwo mbudzana inoda magedhium ekugadzirira, iyo yevakadzi vane pamuviri inorayirirwa mufomu yepeti. Kazhinji kacho, Magne B6 kana Magnelis inorayirwa. Iyi mishonga inobatsira kuvaka purogiramu yemutambo we fetus, inoumba hurongwa hwemagetsi.
Chimiro che magnesium panguva yekuzvitakura chinofanira kugadziriswa nachiremba maererano neshoko. Sezvo mutemo, ichi chinodhaka chinorongedzerwa mumutatu wechipiri, nokuti panguva ino iyo inoshandiswa kuumbwa kwehutano hwemucheche inotanga.
Vamwe vakadzi havazivi kuti zvinotora nguva yakareba sei kushandisa magnesium panguva yekuzvitakura. Anobvumirwa kunwa chero bedzi apo pane chidikanwi, ndiko kuti, kusvikira kuberekwa. Mune zvimwe zviitiko, kana mukadzi akanzwa zvakanaka, ipapo magnesium inogadziriswa pa 36-38 pavhiki.
Magnesium muzvigadzirwa zvekudya
Asi kwete chete nekubatsirwa kwemishonga kunogona kuchengetedza huwandu hwemagesium. Zuva rimwe nerimwe mukadzi ane pamuviri anofanira kudya maruva akasiyana-siyana, mashizha ane mashizha, marumisi uye risi risina kunyoreswa, hove dzegungwa nemafuta ezvokudya, mazai emukaka-munyu, michero yevirumusi.
Kana iwe ukanyatsogadzirisa kudya uye udye uine michina ye microelement, zvinodikanwa kuti iwedzere kuderedza uye haufaniri kunwa mahwendefa.