Abantu abadlayo badla ngokukhawuleza banesifo sokunqongophala kwezondlo, ezibangelwa ziziphumo ezahlukeneyo zempilo. Ukuba umntu uvame ukuwela kwixinzelelo, unentloni, unobunzima bokusileleka nokusilela i- anemia, ngoko kwimeko apho umntu unokuthetha ngokusweleka kwe-vitamin B6 kunye ne-magnesium emzimbeni, ngoko kubalulekile ukutya ukutya ezizityebi kwezi zinto. Basebenza ngokusemgangathweni, ngenxa yokuba ubuninzi be-magnesium, i-vitamin B6 ayisebenzisi kakuhle ngamaseli omzimba, kwaye i-vitamin ngokwayo inceda ekuhanjisweni kweeminerali ngaphakathi kweeseli kwaye kuthintela ukukhawuleza ngokukhawuleza. Ukongezelela, ngokuhlanganisana okulungileyo, ezi zinto zinciphisa umngcipheko wamatye entso. Yenza imenyu yakho ukuze iquke iimveliso eziqukethe iivithamini B6 kunye ne-magnesium.
Ziziphi ukutya eziqukethe i-magnesium B6?
Okokuqala, siya kuqonda ukuba zeziphi izinto ezizenzayo zendalo. I-Vitamin B6 yinto ebalulekileyo kwindlela yokuphendula ngamakhemikhali kunye nokutshintshiselwa kwamaprotheni kunye namafutha. Kufuneka kwakhona ukuveliswa kwamahomoni kunye ne-hemoglobin. I-Vitamin B6 ibalulekile ekusebenzeni kakuhle kwenkqubo ye-nervous central. Ngoku malunga nezibonelelo ezinobuncedo be-magnesium, ebalulekileyo ekuhambeni kakuhle kweenkqubo zokuxilonga, ukuhanjiswa kweempembelelo zesigulane kunye nomsebenzi we-muscle. Ukongezelela, le mineralal iyingxenye kwiinkqubo ze-metabolic, i-synthesis synthesis of proteins, kwaye ibuye ibonelele izinga le-cholesterol kwaye ichaphazela umsebenzi weenkqubo ze-nervous, immune ne-cardiovascular systems.
Ukusebenza kakuhle komzimba, kubalulekile ukuthatha ukutya equkethe i-magnesium kunye ne- vithamini B6 . Masiqale nge-mineral, efunyenwe ngobuninzi kwiimalmond, ngoko kukho 280 mg nge-100 g. Qinise ezininzi ze-magnesium cashew nuts, isipinashi, ubhontshisi kunye neebhanana, kwakunye neziqhamo ezomileyo. Ayikwazi ukukhathazeka malunga nokuntuleka kwabantu abathanda i-cocoa. Ukuzalisa umzimba nge-vitamin B6, kufuneka udibanise ukutya okulandelayo kwisondlo sakho: i-garlic, i-pistachios, imbewu ye-sunflower, isibindi sesilwanyana kunye nesame. Kufuneka kuthathelwe ukuba le nkunkuma ayilunganga ngokupheleleyo ngexesha lotywala, kodwa lichithwa lilanga.
Kubalulekile ukwazi nje ukuba kukuphi ukutya okukhoyo kunye ne-magnesium ne-B6 amavithamini kuyakuncedo, kodwa kunye nemilinganiselo efunekayo yemihla ngemihla. Abasetyhini kufuneka bafumane malunga no-2 mg we-vitamin B6 kunye ne-310-360 mg ye-magnesium ngosuku. Ngokuphathelele amadoda, kufuneka 2.2 mg we-vitamin B6 kunye ne-400-420 mg ye-magnesium.