Magnesium ke sesebelisoa se seholohali , 'me ke karolo ea bone ea merafalo e mengata haholo meleng oa motho. Hoo e ka bang halofo ea magnesiamo 'meleng oa hau e bolokiloe masapong a hao ha ba bang kaofela ba sebetsa lisele tsa litho tsa hau le lisele tse ling.
Magnesiamo e hlokeha bakeng sa likete tse ngata tsa lik'hemik'hale tsa tlhaho ho etsahalang. Ke habohlokoa bakeng sa ts'ebetso e tloaelehileng ea mesifa le methapo ea pelo 'me e thusa ho boloka ho otloa ha bophelo bo botle kamehla.
U boetse u hloka magnesium bakeng sa masapo a matla le tsamaiso ea 'mele ea ho itšireletsa mafung.
Likolo tsa National Academy of Sciences, Engineering le Medicine, Health le Medicine Division li khethile li-intake tsa reference (DRI) bakeng sa magnesium. Tlhahiso ea letsatsi le letsatsi e fapana ka lilemo le ka thobalano. Ho feta moo, basali ba nang le moimana ba hloka magnesium e eketsehileng.
Dietary Reference Intakes
Tsehali
Lilemo tse 1 ho isa ho tse tharo: limiligrama tse 80 ka letsatsi
Lilemong tse 4 ho isa ho tse 8: limililo tse 130 ka letsatsi
Lilemo tsa 9 ho isa ho tse 13: limiligrama tse 240 ka letsatsi
Lilemo tse 14 ho isa ho tse 18: limiligrama 360 ka letsatsi
Lilemo tse 19 ho isa ho tse 30: limiligrama tse 310 ka letsatsi
Lilemo tse 31 +: ligrama tse 320 ka letsatsi
Basali ba nang le moimana: li- milligram tse 360 ka letsatsi
Basali ba anyesang: limiligrama tse 320 ka letsatsi
Batona
Lilemo tse 1 ho isa ho tse tharo: limiligrama tse 80 ka letsatsi
Lilemong tse 4 ho isa ho tse 8: limililo tse 130 ka letsatsi
Lilemo tsa 9 ho isa ho tse 13: limiligrama tse 240 ka letsatsi
Lilemo tse 14 ho isa ho tse 18: limililo tse 410 ka letsatsi
Lilemo tse 19 ho isa ho tse 30: limiligrama tse 400 ka letsatsi
Lilemo tse 31+: 420 milligrams ka letsatsi
Lijo tse ngata tsa Magnesium li akarelletsa meroho e tala e tala, makhasi, linate, lipeo le lithollo kaofela. Matšoao a ho haella ha magnesiamo ke a sa tloaelehang bathong ba phetseng hantle.
Ho Hlokahala Matšoao
Ho haella ha Magnesium ho ka etsahala ha o sa je lijo tse lekaneng tse nang le magnesium. E ka boela ea etsahala haeba u e-na le mathata a itseng a bophelo kapa u noa meriana e ka lebisang ho lahleheloa ke magnesium kapa ho fokotsa 'mele oa hao o ka kenang ka maleng a hao a manyenyane.
Lefu la tsoekere, joala, lefu la Crohn, boloetse ba leqhoa, kapa ho buuoa ke mala a ka 'na la etsa hore ho haelloa ke magnesium.
Matšoao a khaello ea magnesium ha e tloaelehe, empa a ka etsisa mathata a mang. Ho se fumanehe ho ka eketsa kotsi ea maloetse a pelo le ho fokotsa sesole sa hau sa 'mele sa ho itšireletsa mafung.
U ka 'na ua ikutloa u fokola ebile u khathetse, u lahleheloa ke takatso ea lijo, u se ke ua nyefoloa' me u qale ho hlatsa haeba u haella. Matšoao, lithōko, mesifa, mesifa, le lipelo tse sa tloaelehang li ka hlaha ha bofokoli bo ntse bo tsoela pele.
Haeba u e-na le matšoao ana, u lokela ho bona mofani oa tlhokomelo ea bophelo ea ka khonang ho laela liteko tsa mali ho fumana hore na bothata ba magnesium ke bothata kapa haeba ho na le lisosa tse ling.
Magnesium Supplements
Magnesium e tlatsetsa e ka ba ea bohlokoa ho batho ba noang meriana e itseng e ka etsang hore tahlehelo ea magnesium e fokotsehe kapa ea fokotsa ho noa, joalo ka diuretics le lithibela-mafu. Batho ba hōlileng, lino tse tahang, batho ba nang le bothata ba ho laola lefu la tsoekere, le batho ba nang le bothata ba ho ruruha ha 'mala ba ka' na ba rua molemo ka ho nka lisebelisoa.
Ho nka Magnesium haholo
Ho fumana magnesium haholo ho tswa ho dijo tseo o di jang ha ho kgonehe, empa ho nka dijo tse ngata tsa dijo tse matlafatsang tse ka hlahisang letšollo le maqeba a mpa.
Ho nka magnesium haholo bakeng sa nako e telele ho ka etsa hore liphetoho tsa boemo ba kelello, ho nyeheloa ke pelo, ho lahleheloa ke takatso ea lijo, letšollo, bofokoli, khatello e tlaase ea mali, ho phefumoloha ho thata le ho otloa ha pelo.
U se ke ua nka li-supplements tsa magnesium ka tekanyo e kholo, ho feta 350 mg, ntle le ho bua le mofani oa tlhokomelo ea bophelo.
Lisebelisoa:
Mekhatlo ea Sechaba ea Bophelo bo Botle ba Lijo. "Magnesium Factsheet bakeng sa Basebetsi ba Bophelo. Http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
National Academy of Sciences, Engineering le Medicine, Health le Medicine Division. "Dietary Reference Intakes Tables le Tlhahlobo." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.