Magnesium: 6 mau kumu e lawe ai ʻoe

Anter

• No ke aha ka magnesiuma?
• Mea i ʻōlelo ʻia
• Nā meaʻai waiwai magnesium
• Pākuʻi makanekiuma

ʻO ka magnesium kahi mineral i loaʻa i nā meaʻai like ʻole e like me nā ʻanoʻano, nā peanuts a me ka waiū, a hana i nā hana like ʻole i ke kino, e like me ke kaohi ʻana i ka hana o nā aʻa a me nā mākala a kōkua i ka mālama ʻana i ke kō kō.

ʻO ka ʻōlelo i kēlā me kēia lā no ka lawe ʻana i ka magnesium ka maʻalahi maʻalahi i ka wā e ʻai ana i kahi papaʻai kaulike a me nā ʻano like ʻole, akā i kekahi mau manawa pono paha e hoʻohana i nā mea hoʻopihapiha, pono e kuhikuhi ʻia e ke kauka a me ka mea hānai.

No ke aha ka magnesiuma?

Hana ka magnesium i nā hana i ke kino e like me:

1. Hoʻomaikaʻi i ka hana kino, no ka mea nui ia no ka hōʻemi ʻana o nā mākala;
2. Kāohi i ka osteoporosis, no ka mea kōkua ia i ka hana ʻana i nā hōmona e hoʻonui ai i ka hoʻokumu iwi;
3. Kōkua e kaohi i ka maʻi kō, no ka mea, hoʻoponopono i ka lawe ʻana o ke kō;
4. E hoʻemi i ka pilikia o ka maʻi puʻuwai, no ka mea, ʻo ia ka mea e hōʻemi ana i ka hōʻiliʻili ʻia o nā pā momona i loko o nā kīʻaha koko;
5. Hōʻoluʻolu i ka puʻuwai puʻuwai a me ka digestion maikaʻi ʻole, keu hoʻi ke hoʻohana ʻia i ke ʻano o ka magnesium hydroxide;
6. Kaohi i ke kahe o ke koko, ʻoi aku i nā wahine hāpai i ka makaʻu no ka eclampsia.

Hoʻohui ʻia, hoʻohana ʻia ka magnesium i nā lāʻau laxative e hakakā ai i ka constipation a i nā lāʻau e hana i nā antacids no ka ʻōpū.

Mea i ʻōlelo ʻia

Hoʻololi ka nui o ka magnesium i kēlā me kēia lā e like me ka wahine a me ka makahiki, e like me ka mea i hōʻike ʻia ma lalo:

Ma ka laulaha, ua lawa kahi papaʻai olakino a kaulike hoʻi e loaʻa ai nā ʻōlelo a ka magnesium i kēlā me kēia lā. E ʻike i ka mea nui o ka makanekiuma i ka hāpai keiki.

Nā meaʻai waiwai magnesium

ʻO nā meaʻai momona i ka magnesium ka mea maʻamau ke kiʻekiʻe i ka fiber, me nā mea nui nā kīʻaha piha, nā legume a me nā mea kanu. E ʻike i ka papa inoa piha:

• Legume, e like me nā pīni a me nā lihi;
• Nā mānoanoa holoʻokoʻa, e like me ka ʻoka, ka palaoa āpau a me ka laiki palaunu;
• Hua, e like me ka avocado, maiʻa a me kiwi;
• Mea kanu, ʻo ka broccoli, ka palaʻai a me nā lau ʻōmaʻomaʻo, e like me kale a me ka milo;
• Na anoano, ʻo ka paukū a me ka sunflower;
• ʻAila ʻAila, e like me nā ʻalemona, nā hazelnut, nā nati Brazil, nā hua cashew, nā pī.
• Waiu, yogurt a me nā derivatives ʻē aʻe;
• ʻO haʻi ʻē aʻe: kope, ʻiʻo a me kokoleka.

Ma waho aʻe o kēia mau meaʻai, hoʻopaʻa paʻa ʻia kekahi huahana hana me ka magnesium, e like me nā cereala ʻaina kakahiaka a kokoleka paha, a ʻoiai ʻaʻole ia ke koho ʻoi loa, hiki nō ke hoʻohana ʻia i kekahi mau hihia. E ʻike i ka 10 mau meaʻai momona momona.

Pākuʻi makanekiuma

Paipai pinepine ʻia nā mea hoʻopiha magnesium i nā hanana o ka hemahema o kēia mineral, hiki ke hoʻohana ʻia i nā mea hoʻohui multivitamin i loko o ka nui e loaʻa ana ka magnesium a me ka mea hoʻopiha magnesium, i hoʻohana mau ʻia ma ke ʻano o ka magnesium chelated, magnesium aspartate, magnesium citrate, magnesium lactate a i ʻole. makanekiuma koloriside.

Pono e hōʻike ʻia i ka supplementation e ke kauka a i ʻole ka mea hānai, ʻoiai ʻo ka lāʻau i koi ʻia e pili ana i ke kumu e kumu ai kou hemahema, a ʻo ka mea i ʻoi aku ka nui e hiki ai i ka nausea, ka luaʻi, ka manaʻo, ka hiamoe, ka ʻike lua a me ka nāwaliwali.