ʻO ka Magnesium kahi mineral koʻikoʻi e pono ai ko mākou kino e hana pono, akā ʻike pinepine ʻia. He hana koʻikoʻi ia i nā kaʻina hana kino he nui, me ka hoʻoulu ʻana o ka ikehu, ka ʻoki ʻana i ka ʻiʻo, ka hana nerve, a me ka hoʻoponopono ʻana i ke koko, a me nā mea ʻē aʻe. No laila, he mea nui e hōʻoia i ka lawa o ka magnesium ma o ka meaʻai a i ʻole nā mea hoʻohui i ke ola o kēlā me kēia lā.
ʻO kekahi o nā kumu meaʻai maikaʻi loa o ka magnesium ʻo ia nā nati a me nā ʻanoʻano, nā lau ʻōmaʻomaʻo ʻeleʻele, nā legumes, nā kīʻaha piha a me kekahi mau ʻano iʻa. ʻO ka ʻai mau ʻana i kēia mau meaʻai hiki ke kōkua i ka hoʻopiha ʻana i kahi nui o ka magnesium, akā ʻaʻole kiʻekiʻe ka nui o ka magnesium o ka nui o nā meaʻai a nā kānaka, hiki ke loaʻa i kekahi mau hopena maikaʻi ʻole i ke olakino pilikino.
No ka poʻe paʻakikī e hoʻokō i kā lākou mau pono magnesium ma o ka meaʻai wale nō, hiki i nā mea hoʻohui magnesium ke pōmaikaʻi i ke olakino ma nā ʻano he nui a hele mai i nā ʻano like me ka magnesium oxide, magnesium threonate, magnesium taurate, a me ka magnesium glycinate. Eia nō naʻe, ʻōlelo ʻia e nīnau i kahi ʻoihana mālama ola ma mua o ka hoʻomaka ʻana i kekahi regimen supplementation e pale aku i nā pilina a i ʻole nā pilikia.
No laila, he aha ka magnesium? ʻO Magnesium kahi mineral koʻikoʻi a ʻo ka hā o ka mineral nui loa i loko o ke kino kanaka. Hoʻopili ʻia ia ma mua o 300 biochemical reactions e hoʻoponopono i nā hana like ʻole o ke kino, me ka hoʻoulu ʻana i ka ikehu, ka synthesis protein, ka ʻiʻo a me ka hana nerve, ka hoʻoponopono koko, a me ka synthesis DNA. Hana ʻo Magnesium ma ke ʻano he cofactor no nā enzyme i komo i kēia mau kaʻina hana, e hana pono ai no ke olakino maikaʻi loa.
ʻO ka Magnesium kahi mineral koʻikoʻi e hana nui i ke olakino maikaʻi. Loaʻa pinepine ko mākou kino i ka magnesium mai nā kumu meaʻai e like me nā lau lau ʻōmaʻomaʻo, nā nati, nā legumes a me nā kīʻaha piha.
Eia nō naʻe, hiki ke hemahema ka magnesium ma muli o nā koho meaʻai maikaʻi ʻole, hoʻonui i ka ʻai ʻana i nā meaʻai i hana ʻia, a me kekahi mau maʻi olakino. Ua manaʻo ʻia aia ma kahi o 50-60% o nā pākeke ʻaʻole i hoʻokō i ka ʻai ʻana o ka magnesium i kēlā me kēia lā.
Nā hōʻailona o ka nele o ka magnesium:
●ʻO nā ʻiʻo a me nā ʻūhā
● Ka luhi a me ka nawaliwali
●ʻAʻohe puʻuwai puʻuwai
● ʻO ke ʻano o ka naʻau a me nā pilikia olakino
● ʻO ka insomnia a me nā maʻi moe
● Osteoporosis a me ke ola kino iwi
●Ke koko kiʻekiʻe
ʻO ka spinach a me nā lau ʻōmaʻomaʻo
ʻO nā lau ʻeleʻele e like me ka spinach, kale, a me Swiss chard he kumu maikaʻi loa ia o ka magnesium. ʻAʻole lākou waiwai wale i nā huaora a me nā minela like ʻole, akā hāʻawi pū kekahi i ka nui o ka fiber dietary. ʻO ka spinach, he kumu maikaʻi ia o ka magnesium, me hoʻokahi kīʻaha e hāʻawi ana i kahi kokoke i 40 pakeneka o kāu ʻai i ʻōlelo ʻia i kēlā me kēia lā. ʻO ka hoʻohui ʻana i kēia mau ʻōmaʻomaʻo i kāu meaʻai hiki ke maʻalahi e like me ka hoʻohui ʻana iā lākou i nā salads, smoothies, a i ʻole ka sautéing iā lākou e like me ke kīʻaha ʻaoʻao.
Nati a me na anoano
ʻAʻole nā meaʻai ʻono a me nā huaʻai wale nō, akā he kumu nui o ka magnesium. ʻO nā ʻalemona, cashews, a me nā nati Brazil kahi kiʻekiʻe loa i ka magnesium. Eia kekahi, ʻo nā ʻanoʻano paukena, nā hua flax, a me nā hua chia kekahi mau kumu waiwai o kēia mineral. ʻO ka hoʻohui ʻana i kahi lima o nā nati a me nā ʻanoʻano i kāu hana maʻamau i kēlā me kēia lā, ma ke ʻano he kīʻaha a i ʻole he ʻāpana o ka ʻai, hiki ke hāʻawi iā ʻoe i ka nui o ka magnesium a me nā momona maikaʻi a me nā protein.
avocado
Ma waho aʻe o ka lilo ʻana i meaʻai super trendy, ʻo ka avocados kekahi kumu maikaʻi o ka magnesium. Mahalo i ko lākou ʻano ʻoluʻolu, ʻoluʻolu, he mea hoʻohui nui lākou i kāu meaʻai. ʻAʻole hāʻawi ʻo ʻAvocados i kahi maʻa olakino o ka magnesium, akā nui pū kekahi momona momona monounsaturated, fiber a me nā meaʻai pono ʻē aʻe. ʻO ka hoʻohui ʻana i ka avocado i ʻoki ʻia i nā salakeke, me ka hoʻohana ʻana i ka avocado mashed ma ke ʻano he pālahalaha a leʻaleʻa paha iā ia i loko o ka guacamole nā ala ʻono a pau e hoʻonui ai i kāu ʻai magnesium.
Piʻi
ʻO nā legumes e like me ka pīʻeleʻele, ka moa, ka lentils, a me ka soybeans, he kumu waiwai nui ka magnesium. ʻAʻole wale lākou i waiwai i ka magnesium, akā hāʻawi pū lākou i nā ʻano meaʻai pono ʻē aʻe, me ka fiber a me ka protein. Hiki ke hoʻokomo i nā pīni i kāu meaʻai ma ka hoʻohui ʻana iā lākou i ka sopa, stews a i ʻole salads, hana i nā mea ʻai pīni a leʻaleʻa wale iā lākou ma ke ʻano he kīʻaha ʻaoʻao me kāu ʻai nui.
Huaʻai piha
ʻO nā kīʻaha holoʻokoʻa e like me ka quinoa, ka laiki brown, a me ka oats ʻaʻole kiʻekiʻe wale i ka fiber, akā he kumu maikaʻi hoʻi o ka magnesium. Hiki iā ʻoe ke hoʻonui nui i kāu ʻai magnesium ma ka hoʻololi ʻana i nā kīʻaha i hoʻomaʻemaʻe ʻia me nā kīʻaha piha i kāu ʻai. Hiki ke hoʻohana ʻia kēia mau kīʻaha e like me ke kumu o nā salakeke, leʻaleʻa e like me ka ʻaoʻao ʻaoʻao, a i hoʻohui ʻia i loko o nā ʻano ʻano ʻano like ʻole, e like me nā kīʻaha quinoa a i ʻole nā ʻaina kakahiaka oatmeal.
ʻOkoʻa ka pono o ka Magnesium i kēlā me kēia kanaka, ma muli o ka makahiki, ke kāne, ke olakino, a me nā kumu ʻē aʻe. Ma ka hoʻokomo ʻana i nā meaʻai momona i ka magnesium i kāu ʻai i kēlā me kēia lā, hiki iā ʻoe ke kōkua i nā poʻe e loaʻa ka magnesium e pono ai lākou, akā ʻo kekahi poʻe ʻaʻohe ʻAʻole lawa ka magnesium i ka meaʻai olakino, no laila hiki i nā mea hoʻohui magnesium ke ala maikaʻi loa i kahi koho ʻoi aku ka maikaʻi
Hele mai ka Magnesium ma nā ʻano he nui, no laila hiki iā ʻoe ke koho i ke ʻano kūpono iā ʻoe e pili ana i kāu pono. ʻO ka maʻamau, lawe ʻia ka magnesium ma ke ʻano he mea hoʻohui.
Magnesium L-Threonate, Magnesium Citrate, Magnesium Malate, a meMagnesium Taurateʻoi aku ka maʻalahi o ke kino ma mua o nā ʻano ʻē aʻe, e like me ka magnesium oxide a me ka magnesium sulfate.
Nīnau: Hiki i ka magnesium ke kākoʻo i ke olakino noʻonoʻo?
A: ʻAe, ʻike ʻia ka magnesium i kahi hopena hoʻomaha i ka ʻōnaehana nerve, hiki ke kōkua i ka hoʻēmi ʻana i nā hōʻailona o ka hopohopo a me ke kaumaha. Ua hoʻopili ʻia nā pae magnesium kūpono me ka maikaʻi o ke ʻano a me ka maikaʻi o ka noʻonoʻo holoʻokoʻa.
Nīnau: Pehea e hiki ai iaʻu ke hoʻonui maʻamau i kaʻu ʻai magnesium?
A: Hiki iā ʻoe ke hoʻonui i kou lawe ʻana i ka magnesium ma ka ʻai ʻana i nā meaʻai waiwai nui i ka magnesium e like me ka lau lau (spinach, kale), nati a me nā ʻanoʻano (almonds, hua paukena), legumes (piʻi ʻeleʻele, lentils), a me nā kīʻaha piha (brown rice, quinoa. ). ʻO kahi ʻē aʻe, hiki iā ʻoe ke noʻonoʻo i ka lawe ʻana i nā mea hoʻohui magnesium ma hope o ke kūkākūkā ʻana me kahi ʻoihana mālama ola.
Hoʻokuʻu: ʻO kēia ʻatikala no nā kumu ʻike wale nō a ʻaʻole pono e manaʻo ʻia he ʻōlelo aʻoaʻo olakino. E kamaʻilio mau i kahi ʻoihana mālama ola ma mua o ka hoʻohana ʻana i nā mea hoʻohui a i ʻole ka hoʻololi ʻana i kāu ʻano mālama ola kino.
Ka manawa hoʻouna: Sep-12-2023
