N'ezie ị na-anụkarị banyere mmetụta bara uru n'ahụ na uru bara uru nke magnesium. Ọ bụghị ọtụtụ ndị maara na ịnweta ihe onwunwe a na-ekere òkè na ndụ anyị, na-echebe ma na-eme ka ahụ anyị dị mma kwa ụbọchị. Magnesium na-etinye aka n'ime ọkpụkpụ ọkpụkpụ, na-emepụta ike na ọgwụ nje, si otú a na-azọpụta site n'ọtụtụ ọrịa. Okwesiri iburu n'uche na vitamin na magnesium zuru oke na-egbochi nchegbu, nwee mmetuta obi ma na-ejide ike n'oru, na-ebute ihe oru. A na-akwụbara nlezianya anya maka ịnweta ihe ndị a dị ka ndị inyom dị ime na ndị na-agba umunwanyi, nakwa ndị na-eme egwuregwu na nanị ndị nne na nna na-ahụ n'anya, n'ihi na vitamin na ngọngọ magnesium na-enye aka mee ka ngwongwo ọhụrụ dị ngwa.
Nweta akụkụ kwa ụbọchị nke magnesium nwere ike ịbụ site na isi mmalite, na site na vitamin ndị pụrụ iche ahọpụtara. Ekwesiri ighota na vitamin nwere magnesium n'eme ka mgbochi nke urolithiasis, oria nke oria ogwu, osteoporosis, migraine, ike ngwa ngwa.
Ngwaahịa nwere magnesium
A na-elebara anya na ndepụta nke ngwaahịa bara ọgaranya na ịnweta ihe a:
- Mkpụrụ (pistachios, almọnd, ahụekere, hazelnuts, walnuts na cedar);
- ọka (buckwheat, ọka bali, oats);
- mọstad;
- nri ọka zuru oke;
- soybean;
- oké osimiri;
- koko;
- uda;
- agwa;
- mmiri ọṅụṅụ;
- mmanụ aṅụ buckwheat;
- mkpụrụ osisi mịrị amị (mịrị, ụbọchị, apricots apịtị, prunes ).
Ihe a chọrọ kwa ụbọchị maka magnesium bụ 400-500 mg.
Ụlọ vitamin na magnesium
Ma ugbu a, anyị ga-amatakwu ihe ndị ọzọ na-esi na ịnweta bekee - vitamin complexes with magnesium:
- Magne-B6;
- Ogbugbu;
- Complymium magnesium;
- Berroca;
- Centrum;
- Vitrum;
- Vitamax.
N'ịmụta, na vitamin ndị dị na magnesium ọ dịghị mkpa ichezọ ụmụaka na ụlọ akwụkwọ ọta akara na ndị nọ n'afọ iri na ụma bụ ndị ha na ndị okenye kwesịrị ịdị na-eji micro-na macroelements bara uru mgbe nile.
Vitamin maka ụmụaka magnesium:
- Oké osimiri calcium na magnesium;
- Magnesium gbakwunyere B6;
- Vitrum Junior;
- Centrum maka ụmụaka;
- Mgbanwe.
Lezienụ anya n'ihe ịrịba ama nke enweghi magnesium, nke ọtụtụ ndị bi na ụda obodo nke oge a maara nke ọma.
Na enweghị magnesium, ihe ịrịba ama kachasị ama bụ:
- ehighi ura;
- enwewanye mgbakasị na excitability;
- ike aghara aghara;
- ugbo uzo;
- nkwụsị;
- ntutu isi na mbọ aka.