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Hoʻowalewale ʻia e kākau i ka luhi a i ʻole nā ​​ʻeha ʻehaʻehaʻeha e like me nā hopena ʻaoʻao o kahi hoʻolālā koʻikoʻi a i ʻole kahi papa hana hoʻomaʻamaʻa paʻakikī. Akā ʻo ka ʻoiaʻiʻo, he mau hae ʻulaʻula maʻamau kēia o ka nele o ka magnesium, e pili ana i ka 80 pākēneka o nā mākua ma ka US, wahi a Carolyn Dean, MD, N.D., ka mea kākau o ʻO ka Miracle Miracle. ʻOi aku ka pilikia o ka poʻe hoʻoikaika kino i ka hoʻomohala ʻana i kahi pōkole, no ka mea, nalowale ʻoe i ka meaʻai ma o ka hou. A he pilikia kēlā, ʻoiai ka magnesium e kōkua ai i ka hoʻoulu ʻana i ka lactate mai kou mau mākala ma hope o ka hoʻomaʻamaʻa ʻana, hoʻonui i nā pae ikehu, hoʻopūʻiwa i ka naʻau, pale i ka puʻuwai, a kūkulu i ka ikaika iwi. No laila ua noi mākou iā Dean pehea e loaʻa hou ai i kēia nutrient powerhouse.

Hoʻolaha i kāu Tootsies

Ma ka manawa aʻe e haʻalele ai ka lā wāwae i ka hapalua o kou ʻeha a ʻeha hoʻi, e hoʻomoʻi i ke kīʻaha o nā paʻakai ʻo Epsom i kahi bākeke nui o ka wai mehana a hoʻopulu i kou mau wāwae ma kahi o ka hapalua hola, e ʻōlelo ana ʻo Dean. E hoʻopili ʻia ka magnesium mai nā paʻakai ma o kou ʻili, hoʻomāmā i ka cramp keiki a hoʻoluʻolu i kou ʻano. (Hiki i kēia mahele like ke kōkua iā ʻoe e hōʻoluʻolu i ka ʻeha o ka wāwae ma hope o kekahi pō o nā kuʻekuʻe kiʻekiʻe.) Akā ʻo ka hoʻohana mau ʻana hiki ke hoʻonāukiuki i kou ʻili, ʻōlelo ʻo Dean.

ʻO Guice Green Green Juice

ʻ sayslelo ʻo Dean ʻo ka lepo o kēia manawa ka nui o ka magnesium ma mua o ka manawa, ʻo ia hoʻi ka maikaʻi o kā mākou meaʻai. ʻO nā kumuwaiwai kiʻekiʻe loa, nā ʻōmaʻomaʻo lau, nā lau a me nā ʻanoʻano, limu, a me ka kokoleka cacao ʻeleʻele. AIM e ʻai i ʻelima mau lawelawe i ka lā. Inā he mea nui kēia, e hoʻomaʻalahi aku ma ka hoʻohui ʻana i kekahi mau pulima keu o ka milo a me kahi pauka cacao ʻeleʻele i kāu wai ʻōmaʻomaʻo e hiki mai ana. (E hoʻāʻo i kēia Recipe Juice Green Energizing.)

E hoʻomaka i ka hoʻohui

ʻO ka mea i koi ʻia no ka magnesium no nā wahine ʻo 310 a 320 mg (350 mg inā hāpai ʻoe), akā hōʻike ka noiʻi e pono i nā wahine kūpono he 10 a 20 pākēneka hou aʻe e pani no ka mea i nalowale ma o ka hou. E hoʻāʻo e hoʻopiha me kahi pila i loaʻa ka magnesium citrate, ke ʻano maʻalahi maʻalahi, e like me GNC Super Magnesium 400 mg ($ 15; gnc.com). Akā ʻike ka nui o nā wahine i ka lawe ʻana i hoʻokahi lā, ʻoi aku ka nui o nā lāʻau e like me kēia e hoʻonāukiuki ai i ko lākou ʻōpū. Inā ʻo ia ka hihia, manaʻo ʻo Dean e koho i kahi ʻano pauka o ka magnesium citrate. E hoʻohui i ka lāʻau i koi ʻia i kēlā me kēia lā i kahi ʻōmole wai, a hū mālie i loko o ka lā. (Ua noi mākou i ke kauka Diet: He aha nā huaora ʻē aʻe e pono ai wau e lawe?)

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