Kudya zakudya zamtundu wa magnesium zili ndi thanzi labwino
Magnesium ndi mchere wachilengedwe ndipo ndi ofunikira kuti thupi likhale loyenera. Ndipotu, njira zoposa 300 zokhala ndi tizilombo zimadalira mwachindunji magnesium. Ngakhale kuti magnesium ndiyayi yowonjezera mchere mu thupi la munthu, pang'ono kwambiri imayendayenda m'magazi kapena m'magulu ena. Mmalo mwake, magolosi ambiri amtundu wa thupi amatsekedwa m'kati mwa mafupa athu.
Timapeza magnesiamu kupyolera mu zakudya zomwe timadya - zimalowa m'matumbo ang'onoang'ono ndipo kuchuluka kwa mankhwalawa kumatulutsidwa ndi impso. M'zaka zingapo zapitazi, anthu akhala akukhudzidwa kwambiri ndi mphamvu yomwe magnesium ingayese pofuna kuteteza ndi kuyendetsa zinthu monga kuthamanga kwa magazi ndi matenda a mtima.
Kodi Magnesium Imatha Kupewa Kuthamanga Kwambiri kwa Magazi?
Kafukufuku wina anapeza deta yomwe ikuwoneka kuti ikusonyeza kuti magnesium imathandiza kwambiri pakuletsa kuthamanga kwa magazi. Kuonjezera apo, kafukufuku wina wambiri akuyang'ana pa zakudya zosiyanasiyana ndi momwe amathandizira kupewa kupewa kuthamanga kwa magazi. Kafukufukuyu wasonyeza kuti zakudya zomwe zimakhala ndi magnesium zimawoneka ngati zili ndi zotetezera komanso kuti anthu amene amadya kwambiri magnesium akuwoneka kuti ali ndi kuthamanga kwa magazi pamtunda wotsika.
Komabe, funso lenilenilo ndilo: Kodi ndi magnesium mu "zakudya zamagetsi" zomwe zimapereka chitetezo chodziwika, kapena kodi zokhudzana ndi zopindulitsa zowonongeka chabe chifukwa chakuti zakudya zopatsa magnesium zili bwino kwa inu?
Mpaka lero, funso ili liribe yankho lomveka. Komabe, bungwe la National Committee of Prevention, Detection, Assessment, and Treatment of High Blood Pressure, lomwe ndi lodziwika bwino komanso lolemekezedwa, limawona kuti chiwerengerochi chili ndi mphamvu zowonetsera kuti zakudya zomwe zimapatsa magnesium ndizochepa. "kusintha kwabwino kwa anthu omwe ali ndi matenda oopsa."
Kodi Ndiyenera Kutenga Zowonjezera Zamagetsi?
Palibe deta yotsimikizira kuti malingaliro a pamlomo a magnesiamu amathandiza kupindulitsa komweko monga chakudya chamagetsi. Ngakhale kuti magnesium ikhoza kukhala yopindulitsa, zikhoza kukhala choncho-monga momwe ziliri ndi mchere wina-kuti momwe mumapezera magnesiamu ndi ofunikira monga magnesium. Mwa kuyankhula kwina, thupi la munthu ndilobwino kwambiri kugaya chakudya chenicheni ndikudya mavitamini ndi mchere omwe ali nawo.
Komabe, thupi la munthu silikuwoneka bwino kwambiri popeza phindu lalikulu la zakudya kuchokera ku mitundu yosiyanasiyana ya zakudya zowonjezera zakudya. Njira yabwino yopezeramo magnesiamu (RDA) yothandizira tsiku lililonse imachokera ku zakudya zachilengedwe . Kwa abambo okhwima, abambo a RDA ali pafupifupi 420mg ndipo akazi a RDA ali pafupifupi 320mg, kapena 360mg panthawi yoyembekezera.
Kodi Zakudya Zabwino Zimachokera ku Magesizi?
Magesizi amapezeka mu zakudya zosiyanasiyana zathanzi, zotsika mtengo. Nsomba ndi mtedza zimapindulitsa kwambiri mu mchere-1 amodzi a amondi (ochepa pang'ono) ali ndi pafupifupi 80mg ya magnesium. Mbatata, nyemba, ndi mkaka wa mafuta ochepa amakhalanso ndi magetsi, monga masamba ena monga sipinachi. Mwachitsanzo, taganizirani za magetsi okhala ndi zakudya izi:
- Nsomba zoyera zophikidwa, 3oz: 90mg
- Madzi, 1oz: 75mg
- Mbatata yophika pakati: 50mg
- Ma yogula otsika kwambiri, 8oz: 45mg
- Nkhumba yapakatikati: 30mg
- Okonzeka-kudya-pudding, 4oz: 24mg
Zakudya zonsezi ndizochokera potaziyamu ndi calcium, zomwe zimathandiza popewera ndi kuthamanga kwa magazi. Chilamulo chophweka cha kudya chakudya chopatsa thanzi ndiko kudya zakudya zomwe ziri mitundu yosiyanasiyana. Tsabola wobiriwira, maapulo ofiira, nthochi zachikasu, mbatata zofiira, ndi zina zotero.
> Zotsatira:
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> Kaplan NM. Kuchiza kwa matenda a hypertension: Malingaliro ochokera ku lipoti la JNC-VI. American Family Physician 1998; 58: 1323-30.
> Kass L, Weeks J, Carpenter L. Zotsatira za magnesium supplementation pamutu wa magazi: meta-analysis. Eur J Clinic Nutrition 2012; 66: 411.
> Saris NE, ndi al. Magnesium: ndondomeko pa zakuthupi, zamakono, ndi zowonongeka. Clinica Chimica Acta 2000; 294: 1-26.
> Svetkey LP, et al. Zotsatira za zakudya zokhudzana ndi kuthamanga kwa magazi: Kugwiritsira ntchito kagulu ka kayendedwe kake ka magazi. Archives of Internal Medicine, 159: 285-93.
> Vormann J. Magnesium: zakudya zabwino ndi kuchepa kwa thupi. Mbali Zosiyanasiyana Zamankhwala 2003: 24: 27-37.