ʻOiaiʻo ka magnesium ke kumu waiwai nui,ʻaʻole mākouʻike i nā mea a pau eʻai ai mākou i ka mea lawa. I kēlā me kēia lā, eʻai ka makua i 500-750 mg.
No ke aha e pono ai ka magnesium?
He mea nui i kaʻikeʻana i nā meaʻai e loaʻa ka magnesium, no ka mea, hoʻohana kēia mea i nā enzymes i kuleana no ke kāpili pūpaliko, kahi mea nui i ka ola ola a me ka mea maikaʻi. Eia kekahi, ua komo ka magnesium i ka hoʻomau o nā protein - he mea hale no nā'ōpū.
Ma muli o keʻano o ka magnolia e komo i loko o ka metabolism intracellular, hiki i ka hoʻomahaʻana i nā pūnana pūnana, hoʻomaha i ka maha o ka naʻau, a ke pāʻani nei hoʻi i kahi koʻikoʻi i ka hana hana.
Ināʻaʻole lawa ka magnesium ...
ʻOiaiʻo ka momona i loaʻa i loko o nā mea kanu a me nā meaʻai'ē aʻe, hikiʻole i kona waihona i loko o ke kino ke lawaʻole. ʻO ke kahe o ka magnesium ke alakaʻi i ka hopena o nā hopena maikaʻiʻole:
- nā maʻi o ka'ōnaeʻa cardiovascular;
- ka pilikia o nā maʻi o nā meaola;
- maʻi nui;
- nā maʻiʻili;
- ka pilikia;
- maʻi diabetes;
- ka luhi mau loa;
- maʻi maʻi;
- nā hoʻomaha;
- urolithiasis;
- ka hopena o ka maʻi hōʻino.
ʻO ka nele o ka Magnesium he maʻi hou e pili ana i nā loli o nā ola o nā kānaka. ʻO ka hoʻohanaʻana i nā mea hoʻohālike e alakaʻi aku ai i ka nui o ka nui o ka magnesium i ka lepo, no ka mea e hoʻololiʻia ka hana o nā hua. Eia kekahi, i kaʻaiʻana o kēlā me kēia kanaka i ko kākou mau lā,ʻaʻole ia i ke kīʻaha manuʻai mua, e hāʻawi i ka holoholona. ʻO kahi mea i hoʻomaʻemaʻe a hoʻoponoponoʻia, aia ma luna o kēlā me kēia papaʻaina, aʻaʻole loa i ka magnesium.
ʻOiai kekahi mau kumu - ka hoʻonuiʻiaʻana o nā huahana e hua ai ka magnesium. ʻO ka meaʻoi aku kēia, ma mua o nā mea a pau, ka cafe a me ka mea inu. A inā i loko o kou kaiapuni kahi puʻupuʻu'okiki e māhele ana i nā kau liʻiliʻi o ka pale kalapalapa, a laila ua kokoke ka magnesium iʻole.
ʻO wai ka meaʻai i ka magnesium?
ʻO kaʻike i kahi e loaʻa ai ka magnesium i mea nui no ke olakino a maikaʻi. I kēlā me kēia lā e ponoʻoe e hoʻokomo i kāuʻaiʻana ma kahi o 1-2 mau kiko o nā kīʻaha me kēia mau mea:
- kalekaleka, koko;
- ka pi, ka pi, ke peʻa;
- nā'ōleʻa, nā'ōmaʻa pumpkin;
- ka iʻa a me ka iʻa;
- me ka palaoa, ka lālā , ka palaoa;
- hua maloʻo;
- buckwheat a me ka laiki;
- nā walaʻau;
- 'ōkā.
Hiki keʻikeʻia kahi papa inoa piha aʻe me kaʻikepili hou aku i ka papaʻaina "Magnesium i nā huahana". Hōʻike ia i ka mea o kēia waiwai i loko o keʻano o nāʻano mea kanu, nā meaʻai, a pēlā aku.
Kaʻai me ka monetona
Ināʻikeʻoe i kahi maʻi e hoʻonāukiuki i ka hemahema o kēia māhele, aiʻole iʻole i ka hoʻoholoʻana aʻikeʻia he hemahema i loko o ke kino, ponoʻoe e hana i nā mea wikiwiki. ʻO kaʻike i loaʻa ka magnesium, hiki iāʻoe ke hoʻolilo iāʻoe iho i ka meaʻai magnesium a pau. Eia kekahi mau hiʻohiʻona o ka mea i makemakeʻia:
Kō koho hoʻokahi.
- ʻO ka kakahiaka - ka laiki hānai me nā hua maloʻo.
- ʻO kaʻaina - kēlā me kēia huapalaa a me ka huapalaa'ōmaʻomaʻo, kahi'āpana palaoa wili.
- ʻAha ahiahi - kahi kīwaʻi o ka yogurt me ka bala.
- Pāʻina iʻa - iʻa me nā mea kanu.
ʻO ka kohoʻelua.
- ʻO ka kakahiaka kakahiaka - kahi sandwich me ka paʻakai, kahi lima o nā nūkeke, tea.
- ʻO ka Lunch - salame me nā huaʻona a me nā meaʻai.
- Kāpena - ka hapalua o ke kīʻaha o nā hua maloʻo.
- ʻO kaʻaina ahiahi - kahi kīʻaha, hoʻopuniʻia me ka laiki a me nā mea kanu.
ʻO ka kohoʻekolu.
- ʻO ka kakahiaka kakahiaka -ʻelua mau mea'alanihi me ka pākeke tileka, ka tea.
- ʻO ka Lunch - buckwheat me nā haloo, nā kupa a me nā kāloti (hiki ke komo i loko o ka ipu hao).
- Pāʻani - iʻelua mau lālani cheese a me ka tile.
- Dinner - pea puree me ka moa kolo.
Ua hala aʻe nei no 1-2 mau pule o kēiaʻanoʻai. Inā paha ua loaʻa iāʻoe ka nele i ka magnesium, e hoʻomau i ka hoʻomaopopoʻana i kēlā me kēia ipu me kona komoʻana i kāuʻai i nā lā a pau. ʻO kēia ka mea e kōkua iāʻoe e hele houʻole i kahi pilikia.