Ngokuntuleka kwe-magnesium, i-pathologies eminingi ithuthuka kumuntu. Singakwazi ukuhlukanisa lezi zimpawu eziyinhloko zokulahleka:
- ukuphazamiseka kwesimiso senhliziyo;
- Isimo esicindezelayo, ehambisana nokunciphisa ukukhathazeka nokukhumbula, ukukhathala okusheshayo, ugozi, ikhanda;
- ama-spasms nama-cramps;
- ukulahlekelwa isifiso, isicanucanu, ukuhlanza, ukuqotshwa ukuguqula isifo sohudo.
Ukuntuleka okunamandla kwe-magnesium akuvamile, kepha ukuncipha okuncane kokuqukethwe kwawo emzimbeni kufandelwe. Ngokuvame ukuhlala endaweni engcupheni kukhona abesifazane nabesifazane abakhulelwe esikhathini sokubeletha, abantu asebekhulile, iziguli ezine-diarrhea kanye nokuhlanza isikhathi eside. Kufaka phakathi imikhiqizo yokudla okutholakala kuyo, ungakwazi ukuqinisekisa ngokugcwele izinga lansuku zonke yalesi sici, ngisho nangokwenyuka kwesidingo salo.
Yikuphi ukudla okuqukethe i-magnesium?
Imali enkulu yalesi sici iqukethe imikhiqizo yokudla engabizi futhi engabizi kakhulu - ekuthengisweni kwezinto ezimbiwe (200 mg nge-100 g yomkhiqizo) naku-millet (83 mg). Iningi lalo litholakala ekudleni okunjengama-ubhontshisi (103 mg), i-peas (88 mg), isipinashi (82 mg), i-watermelon (224 mg), ubisi owomile (119 mg), i-tahine halva (153 mg), ama-hazelnuts (172) mg).Kungenzeka ukuhlinzeka ngemfuneko yansuku zonke ngosizo lwesinkwa se-rye (46 mg) nesinkwa sokolweni (33 mg), i-currant emnyama (31 mg), ummbila (36 mg), ushizi (50 mg), isanqante (38 mg), isaladi (40 mg ), ushokoledi (67 mg).
Amazambane aqukethe i-magnesium enani lika-23 mg nge-100 g yemkhiqizo, iklabishi omhlophe - 16 mg, isithombo sebhitrudi - 22 mg, utamatisi - 20 mg, u-anyanisi oluhlaza okolweni no-anyanisi - 18 mg no-14 mg ngokulandelana.
Inani elincane kakhulu lezinto eziqukethe ama-apula kanye ne-plums - kuphela 9 mg nge-100 g yomkhiqizo.