Ihe oriri anyị bara ọgaranya ọ bụghị nanị na ihe niile dị na protein, abụba na carbohydrates a maara, kamakwa vitamin, mineral na ọtụtụ nnukwu anụ. Ihe ndị a nile dị mkpa na ndụ nke ahụ, ha na-etinye aka na ọtụtụ usoro. Otu n'ime isi ihe ndị dị na ahụ mmadụ bụ magnesium. Ihe dị n'ime ahụ mmadụ dị ihe dị ka 20-30 mg, 99% nke dị n'ime anụ ahụ.
Uru nke Magnesium
Ihe ọdịnaya nke magnesium na nri na-enye protein na biosynthesis na carbohydrate metabolism. Enwere mmetụta dị nro, ọdịda na diuretic, na-eso n'usoro mgbaze, ọrụ nke akwara, ọkpụkpụ ọkpụkpụ, mmepụta mkpụrụ ndụ ọhụrụ, na-eme ka vitamin nke ìgwè B, wdg. O doro anya na nke a, na-ekwu banyere nnukwu uru nke magnesium n'ime ndụ mmadụ.
Enweghị magnesium na-ejikọta ya na dizziness, nkwarụ, enweghị nguzozi, "kpakpando" n'anya, isi mmiri, isi ala, nsogbu ụra, wdg. Ya mere, ọ bụrụ na ị nwere otu n'ime mgbaàmà ndị a na-apụtakarị, tụlee ma magnesium zuru ezu na nri gị.
Magnesium nwere ike iwepụ na nkwado ọgwụ, ma anyị nwere mmasị na ajụjụ nke ihe oriri nwere magnesium, n'ihi na ihe mbụ ị ga-anwa ịnweta ọtụtụ ihe bara uru iji wepụ nri.
Njirimara magnesium nke nri
Ihe njirimara magnesium dị iche iche dị iche. N'ezie, ọ na-adọrọ mmasị ịmata nke ngwaahịa ndị ọzọ na-agụba magnesium. Onye ndu n'ime ndepụta a bụ nri (270 mg), ebe ọzọ dị maka ọka niile buckwheat (258 mg), mgbe ahụ, mọstad (238 mg), na-esote ebe osisi pine na almọnd kewara ya, ya na njirimara magnesium nke 234 mg. Ọzọkwa, ngwaahịa ndị nwere nnukwu magnesium ọdịnaya gụnyere pistachios (200 mg), peanuts (182 mg), hazelnuts (172), mmiri ara (170) na mezue ndepụta a nke oatmeal (135 mg), millet (130 mg), ukpa (120 mg ), peas na agwa (ihe dị ka 105 mg).
Chlorophyll nwere nnukwu magnesium. Onye obula n'echeta ihe chlorophyll bu, ya mere o gaghi adi ike ikwuputa ihe oriri ndi nwere magnesium. N'ezie, na ngwaahịa ndị nwere agba aja aja, dịka eyịm green, spinach, broccoli, cucumbers, agwa agwa, wdg. Otú ọ dị, nke a abụghị ihe oriri niile nwere magnesium. A na-ahụkwa Magnesium na ngwaahịa dịka ọka wit, ntụ ọka soy, almọnd dị ụtọ, peas, ọka wheat, ọtụtụ ọka, apricots, kabeeji, wdg.
N'ihe banyere ngwaahịa ndị nwere magnesium nke sitere na anụmanụ,
Ma mkpa ikwu banyere nke ngwaahịa ndị na-abụghị nnọọ magnesium. Ndị a na-agụnye oriri na-atọ ụtọ, ihe ndị a kụrụ akpa.
Rịba ama na ego nke magnesium na ngwaahịa ahụ na-ebelata na nchịkọta okpomọkụ ha. Mwepụ nke magnesium si n'ahụ na-eme ka ịṅụ mmanya na kọfị mee ihe. Magnesium adighi etinye uche na oria ogwu giroid, ya mere oburu na magnesium abia n'ime aru gi, na ihe mgbaàmà nke enweghi, lelee ogwu giroid.
Rịba ama na ihe achọrọ maka magnesium kwa ụbọchị maka onye okenye bụ 300 na 500 mg. Dị ka ihe atụ, ụfọdụ ndị, na-arịa ọrịa obi, nwere ike iri ọtụtụ magnesium kwa ụbọchị. Site na mgbochi nsogbu, ọ ga-adị mma ịbawanye uru nke magnesium.