Vanhu vanodya vasingatauri vanowanzotambura nekushaikwa kwezvibereko, izvo zvichiguma zvichikonzera matambudziko akasiyana-siyana ehutano. Kana munhu kazhinji achiwira mukutambudzika, ane kutya, anotambura nekushaya hope uye anemia, zvino munyaya iyi munhu anogona kutaura pamusoro pokushaikwa kwevhitamini B6 uye magnesium mumuviri, saka zvakakosha kudya zvokudya zvakapfuma mune zvinhu izvi. Dzinoshanda zvakanakisisa, nokuti ine huwandu hwakawandisa hwemagesium, vitamini B6 inonyanya kudyiwa nemasero emuviri, uye vitamini pachayo inobatsira pakugoverwa kwemaminera mukati memasero uye kudzivirira kuparadzwa kwayo nokukurumidza. Mukuwedzera, pamwe nekubatanidzwa kwakarurama, zvinhu izvi zvinoderedza ngozi yeinyopi matombo. Ita yako yemenyu kuitira kuti iise mishonga ine zvose vitamini B6 uye magnesium.
Ndezvipi zvokudya zvine magnesium B6?
Kutanga, tichazonzwisisa kuti zvinhu izvi zvinoshanda sei kune zvisikwa. Vitamini B6 inokosha kukosha kwemaitiro emakemikari uye kushandiswa kweproteine nemafuta. Izvo zvinodiwawo pakugadzirwa kwehomoni uye hemoglobin. Vitamini B6 inokosha kuitira kushanda zvakanaka kwepakati yenheyo. Iye zvino pamusoro pezvinhu zvinobatsira zve magnesium, iyo inokosha pakufamba kwakakwana kwezvigadzirwa zvemagetsi, kutapurirwa kwemaitiro emagetsi uye kushanda kwemasumbu. Mukuwedzera, iyi mineral inotora chikamu mumagadzirirwo emagetsi, kushandiswa kwemapurotini, uye inowanzoitawo kuti huwandu hwecholesterol inobata sei uye inobata basa rehutano, hutachiona uye nemagetsi.
Nokushanda kwakakodzera kwemuviri, zvakakosha kutora zvokudya zvine magnesium uye vitamini B6 . Ngatitangei nemaminerari, ayo anowanikwa muhuwandu hwakawanda muamamondi, saka pane 280 mg pa100 g. Iine zvakawanda zve magnesium cashew nuts, sipinashi, nyemba uye bhanana, pamwe nemichero yakaomeswa. Hazvikwanisi kunetseka pamusoro pekushayikwa kwevanhu vanodikanwa vanoda cocoa. Kuzadza muviri nemavhithamini B6, unofanira kuisa zvinhu zvinotevera mukudya kwako: garlic, pistachios, mbeu yezuva, chiropa chenyama uye sameame. Inofanira kurehwa kuti chinhu chinobatsira hachigoni kuparara zvachose panguva yekurapa, asi chinoparadzwa nezuva.
Zvakakosha kuziva kwete izvo zvipi zvekudya zvine magnesium neB6 mavitamini zvinobatsira, asiwo zvinodiwa zuva rega rega. Vakadzi vanofanira kugamuchira anenge 2 mg ya vitamini B6 uye 310-360 mg ye magnesium pazuva. Kana vari varume, vanoda 2.2 mg ye vitamini B6 uye 400-420 mg ye magnesium.