Cin cin abinci mai arziki a magnesium yana da lafiya a hanyoyi da dama
Magnesium yana da ma'adinai na halitta kuma yana da mahimmanci don aiki mai kyau na jikin mutum. A gaskiya ma, fiye da 300 kayan aiki na biochemical dogara ne kawai dogara da magnesium. Yayin da magnesium shine ma'adinai na huɗu mafi yawancin jiki a jikin mutum, kadan kadan ya kewaya a cikin jini ko sauran kyallen. Maimakon haka, yawancin magnesium na jiki yana kulle a cikin kasusuwan ƙasusuwan kasusuwa.
Muna samun magnesium ta hanyar abincin da muke ci - an tunawa da ƙwayar ƙwayar ƙwayar da ƙwayar ƙwayar da yawa da kodan da ke ciki. A cikin 'yan shekarun da suka gabata, an sami karuwar sha'awa ga tasirin da magnesium keyi na iya takawa wajen karewa da kuma kula da yanayi kamar cutar hawan jini da cututtukan zuciya.
Magnesium zai iya hana Tsuntsar Jirgin Sama?
Ɗaya daga cikin binciken ya gano bayanan da ya nuna cewa magnesium yana taka muhimmiyar rawa wajen daidaita karfin jini. Bugu da ƙari, da dama wasu nazarin sun dubi abubuwan da ke gina jiki da kuma yadda suke taimakawa wajen hana rigakafin jini. Wadannan karatun sun nuna cewa wadataccen arziki a magnesium suna da alama suna da wani tasiri mai karewa da kuma mutanen da suka cinye arziki a magnesium suna neman bunkasa cutar hawan jini a ƙananan ƙananan.
Duk da haka, ainihin tambayar ita ce: Shin magnesium ne a cikin waɗannan "abinci mai gina jiki magnesium" wanda ke samar da kariya ta gaskiya, ko kuma amfanin da aka amfane da shi kawai ga gaskiyar cewa yana da wadata mai arziki a magnesium yana da kyau a gare ku?
Zuwa kwanan wata, wannan tambaya ba ta da amsa mai mahimmanci. Duk da haka, kwamitin hadin gwiwar hadin gwiwar rigakafi, bincike, binciken, da kuma maganin babban jini, wani sanannen sanannun likita, yana jin cewa bayanan sun isa ga su su bayyana cewa abincin da ke samar da yalwa da magnesium "gyare-gyaren salon rayuwa mai kyau ga mutanen da ke dauke da hauhawar jini."
Ya kamata in dauki nauyin karar Magnesium?
Babu bayanai don tallafawa da'awar cewa kariyar magnesium na baka yana ba da amfani kamar amfanin abinci na magnesium. Ko da yake magnesium na iya zama mai amfani, yana iya zama yanayin-kamar yadda yake tare da wasu ma'adanai-yadda yadda kake samun magnesium yana da muhimmanci kamar magnesium kanta. A wasu kalmomi, jikin mutum yana da kyau a yayin da yake sarrafa abinci na ainihi da kuma shawo kan bitamin da ma'adanai da suke dauke da su.
A gefe guda kuma, jikin mutum ba ya da kyau a tsayar da yawancin abincin jiki daga nau'o'in nau'in abincin abincin. Hanya mafi dacewa don samun kyauta na yau da kullum da aka ba da shawarar (RDA) na magnesium daga asalin abinci ne . Ga masu lafiya, namiji RDA yana da kimanin 420mg kuma mata RDA na da kimanin 320mg, ko 360mg a lokacin daukar ciki.
Mene ne Ma'anar Abincin Abinci na Magnesium?
Ana samun Magnesium a cikin nau'o'in lafiya, abinci maras tsada. Kifi da kwayoyi suna da mahimmanci a cikin ma'adinai - 1 ounce na almonds (ƙananan karamin) yana dauke da 80mg na magnesium. Dankali, da wake, da kayan mai da ƙananan kayan kiwo masu kyau ne na magnesium, kamar yadda wasu kayan lambu kamar alayyafo. Alal misali, la'akari da abun ciki na magnesium na waɗannan abinci:
- Dafa shi farin kifi, 3oz: 90mg
- Cashews, 1oz: 75mg
- Medium Bushe dankalin turawa: 50mg
- Ƙananan mai-yogurt, 8oz: 45mg
- Banana mai matsakaici: 30mg
- Kwangwadon kayan shafa, 4oz: 24mg
Kowane ɗayan waɗannan abinci kuma mai kyau ne tushen potassium da alli, wanda ke taimakawa wajen rigakafi da kuma kula da cutar hawan jini. Dokar yatsa mai sauki don cin abinci mai kyau shi ne cin abincin da ke da launi daban-daban. Ganye barkono, red apples, yellow ayaba, dankali dankali, da dai sauransu.
> Sources:
> Abbott L, Nadler J, Rude RK. Raunin Magnesium a cikin maye gurbin: Kyauta mai yiwuwa ga osteoporosis da cututtukan zuciya cikin masu maye. Binciken Harkokin Gudanar da Harkokin Harshen Gwiwar 1994; 18: 1076-82.
> Kaplan NM. Jiyya na hauhawar jini: Sanin daga rahoton JNC-VI. Masanin Likita na Amirka 1998; 58: 1323-30.
> Kass L, Watanni J, Gwanin dutse L. Ƙarfin ƙarin magnesium a kan cutar hawan jini: meta-bincike. Eur J Clin Nutr 2012; 66: 411.
> Saris NE, et al. Magnesium: sabuntawa game da ilimin lissafi, na asibiti, da kuma nazari. Clinica Chimica Dokar 2000; 294: 1-26.
> Svetkey LP, et al. Hanyoyin abincin da ake ci a kan rage karfin jini: Ra'ayin raga na Ƙididdigar Abinci don Dakatar da Rawan jini (DASH) gwaji na asibiti. Cibiyar Nazari na Magunguna, 159: 285-93.
> Vormann J. Magnesium: abinci mai gina jiki da kuma metabolism. Maganin kwayoyin halitta na magani 2003: 24: 27-37.