Ua ntej sib tham txog cov khoom uas koj nrhiav tau magnesium, koj yuav tsum paub txog nws lub luag haujlwm hauv tib neeg lub cev thiab lub txim ntawm cov ntsiab lus tsis muaj.
Vim li cas peb thiaj xav magnesium?
Lub xub ntiag ntawm lub cev tso cai rau lub cev tiv thaiv kab mob, ua kom zoo thiab txhim kho pob txha, uas nws cov ntsiab lus nce mus txog 50% ntawm tag nrho cov nyiaj hauv lub cev. Li ntawm ib feem pua ntawm magnesium yog muaj nyob hauv cov ntshav. Magnesium muab:
- kev ua ub ua no ntawm tib neeg lub cev thiab lub cev;
- ruaj lub plawv ua haujlwm thiab normalization ntawm ntshav siab;
- kev tiv thaiv ntawm lub paj hlwb los ntawm kev puas tsuaj ntawm kev ntxhov siab thiab kev nyuaj siab;
- kev tswj cov ntshav qab zib, tiv thaiv kev mob ntawm cov ntshav qab zib mellitus;
- kev tiv thaiv ntawm cov tsos ntawm benign thiab hluav ntawm malignant qog.
Txhawm kom tswj tus nqi tsim nyog ntawm magnesium hauv lub cev, koj yuav tsum haus cov khoom noj muaj magnesium.
Nyob rau hauv cov khoom uas yog cov kab no?
Nws cov ntsiab lus hauv cov khoom noj khoom haus tsis zoo tib yam: nyob hauv qee qhov tsis yog ntau ntau, hauv lwm tus nws yog suab tsis yog, tab sis chemists thiab nutritionists tau tshawb pom cov khoom muaj magnesium nyob rau hauv ntau qhov ntau.
- Ib qho tseem ceeb ntawm magnesium muaj nyob rau hauv cov zaub ntsuab, xim uas tau muab los ntawm chlorophyll, uas ua ke nrog magnesium nrog kev koom tes ntawm cov hnub rays.
- Pulses, tshwj xeeb, peas thiab taum, yog qhov tseem ceeb ntawm cov khoom noj micronutrient rau lub cev.
- Cov hmoov nplej thiab cov txiv hmab txiv ntoo yog qhov tseem ceeb ntawm magnesium intake.
Cov khoom uas muaj magnesium ntau yuav tsum muaj nyob rau hauv kev noj haus ntawm txhua tus neeg, vim tias qhov tsis muaj kabmob no yuav ua rau muaj kev nyuaj siab thiab kev nyuaj siab, muaj kev ploj hauv lub plawv, softening ntawm cov pob txha cov tawv nqaij, ua rau cov hniav lwj thiab qhov tshwm sim ntawm txha. Kev qhaj lossis magnesium txaus tsis tuaj yeem ua rau lub siab qeeb ntawm cov hlab ntsha hlwb, nce qaug zog. Yuav kom noj qab nyob zoo, nws yog ib qho tsim nyog nkag rau hauv khoom noj khoom haus:
- Rice bran, qhov twg yog qhov loj ntawm magnesium. Tseeb, cov khoom no tsis yooj yim rau koj nrhiav tau nyob hauv ib qho kev muag dawb;
- ntsim ntsuab kab lis kev cai: basil, coriander, sage;
- chocolate, tab sis yog, nws yuav tsum yog dub iab chocolate, tsis dawb los yog ciaj;
- cereals, ntawm cov uas lub luag hauj lwm tseem ceeb yuav tsum tau muab rau xim av mov, barley, cov nplej thiab yub tag nrho;
- Cheese unpasteurized thiab ntuj tsim yog nrog cov ntsiab lus qab zib tsawg.
Kev hais txog qhov twg magnesium nyob hauv, nws muaj nqis sau cia tias tsis yog hauv cov khoom xwb, nws tuaj yeem pom txawm tias siv dej hauv dej. Nws tuaj yeem nkag mus rau hauv lub cev tsis tas nrog rau haus dej hauv tsev, tab sis kuj thaum cov txheej txheem dej. Ib qho loj ntawm magnesium ua dej "nyuab", rau haus nws feem ntau tsis haum ntawm cov nuj nqis ntawm lwm cov minerals uas nws muaj.
Cov txiv hmab txiv ntoo twg muaj magnesium?
Ntawm cov txiv hmab txiv ntoo, ib tus thawj coj hauv cov ntsiab lus ntawm magnesium yog cov avocado:
- ib qho loj avocado, uas hnub no tuaj yeem pom nyob rau hauv txhua lub tsev lag luam, yuav ua rau kom muaj tsawg tshaj 50 mg ntawm magnesium mus rau hauv lub cev;
- feem ntau cov txiv hmab txiv ntoo nws cov ntsiab lus yog me me; ib tug me me ntawm nws yog pom nyob rau hauv plums, apples thiab bananas.
Kev hais txog dab tsi muaj magnesium, peb yuav tsum tsis txhob hnov qab tias ntxiv rau cov zaub mov, nws muaj nyob rau hauv cov tshuaj, feem ntau yog ua ke nrog potassium. Cov tshuaj tiv thaiv potassium-magnesium ntxiv rau lub cev nrog cov ntsiab lus tsim nyog hauv kev ntsuas cov kab mob thiab muaj txiaj ntsig zoo ntawm kev ua si tseem ceeb ntawm tus neeg.