Ufuna kangakanani i-magnesium?
Oososayensi bezonyango baye babala ukuba ngexesha lokukhulelwa, umfazi udinga i-magnesium kwisilinganisi se-1000-1200 mg ngosuku. Le mali iya kukwanela ukuhlangabezana neemfuno zomama kunye nosana. Kuyaziwa ukuba le micleferensi ibandakanyeka ngokoqobo kuzo zonke iinkqubo zomzimba.
Njengomthetho, ngenxa yokungondleki okunesondlo kwabasetyhini ngexesha lokukhulelwa, kunokunqongophala okukhulu kwe-magnesium, ebonakalayo:
- ingxaki ngesimo semeko yengqondo kwindlela yokuchithwa, ukunyanzeliswa, ukudabuka, ukungabi namandla okusebenza;
- ukumbumba, ukuhanjiswa kunye nokuqhaqha;
- Iziqhekeza rhoqo kwiisisu ze-gastrocnemius (ngokukodwa ebusuku), ngokuqhelekileyo kukho ukubetha kweemisipha zangasemva (intamo, inqina);
- ithoni ye-uterus eyandisiweyo, eyisisundu esikhulu kwaye ixhamla kwiqondo elincinane le-magnesium emzimbeni, ophethwe yingozi yokusweleka;
- uxinzelelo olongezelelweyo, olunokubangela ukuba utyeshe kunye nokuphelelwa amandla.
Kodwa i-magnesium eninzi ngexesha lokukhulelwa liyabangela, kuba inokubangela ukunciphisa ngokukhawuleza kwingcinezelo, ukwehla kwamandla, iingxaki zentliziyo (i-bradycardia), ukuxinezeleka kwenkqubo ye-nervous central, ngoko ke umlinganiselo kufuneka umiselwe ngugqirha.
Ukongezelela, ibhinqa kufuneka iqaphele ukuba le micronutrient iyangena ngokukhawuleza kuphela ngokutya kwe-calcium, kodwa izilungiso zesebe, ngokuchaseneyo, ziphazamisa ukungena kwayo emzimbeni. Oku kuthetha ukuba ukuthatha i-magnesium ilandela iiyure ezimbalwa ngaphambi kokulungiswa kwesebe.
Akunomama kuphela, kodwa kunye nebhokhwe idinga amalungiselelo omonakalo, okwamabhinqa abakhulelweyo anqunywe kwifom yefomati. Ngokuqhelekileyo, iMagne B6 okanye iMagnelis imiselwe. Ezi zi yobisi ziyakunceda ukwakhiwa kwenkqubo ye-fetus, yenza ifom ye-nervous.
Umgangatho we-magnesium ngexesha lokukhulelwa kufuneka ulungiswe ngugqirha ngokuhambelana nekota. Njengomgaqo, le nkunkuma imiselwe kwi-trimester yesibini, kuba ngeli xesha ukubunjwa okusebenzayo komzimba wesisu kuqala.
Abanye abesifazana abazi ukuba kuthatha ixesha elingakanani ukusebenzisa i-magnesium ngexesha lokukhulelwa. Uyavunyelwa ukusela xa nje kunesidingo, oko kukuthi, ukuza kuzalwa nje. Kwezinye iimeko, ukuba ibhinqa ivakalelwa kakuhle, i-magnesium iyakhanselwa ngo-36-38 ngeveki.
Magnesium kwimveliso yokutya
Kodwa kungekhona nje ngoncedo lwamachiza anokugcina izinga le-magnesium. Nsuku zonke umfazi okhulelweyo kufuneka adle iintlobo zeentonga, imifuno enamagqabi, izityalo kunye nelayisi engapheliyo, iintlanzi zaselwandle kunye neentlanzi zaselwandle, iimveliso zobisi ezinomuncu, izithelo ze-citrus.
Ukuba ulungelelanise ngokufanelekileyo ukutya kunye nokutya ngokucebileyo kunye neemveliso ezinqamleziweyo, ngoko imfuneko yokunciphisa kakhulu kwaye akufuneki ukusela amacwecwe.