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Magnesium waa macdan muhiim u ah nafaqada aadamaha.
MUHIIMADA AY INOO LEEDAHAY.
-Magnesium waxaa loogu baahan yahay in kabadan 300 oo falcelin habdhisyada jidhka ah .
-Waxay gacan ka geysaneysaa joogteynta dareemaha iyo shaqada muruqyada,
-waxay taageerta habdhiska difaaca ee caafimaadka leh,
-waxay wadnaha garaacdaa wadnaha, waxayna caawisaa lafaha inay sii ahaadaan kuwo xoogan.
-Waxay kaloo gacan ka geysaneysaa hagaajinta heerarka gulukooska ee dhiigga.
-Waxay caawineysaa soosaarida tamar iyo borotiin.
-Waxaa socda baaris joogto ah oo ku saabsan doorka magnesium ee ka hortagga iyo maaraynta ciladaha sida dhiig karka, cudurka wadnaha, iyo sokorowga.
-Cunnooyinka ku badan borotiinka, kaalshiyam, ama fiitamiin D waxay kordhin doontaa baahida magnesium.
MEELAHA LAGA HELI KARO MACDANTA MAGNESSIUM.
-Miraha (sida muuska, khudradda la qalajiyey, iyo avokados)
-Hadhuudhka.
-Caanaha.
-Cuntooyinka badda.
HADII AY KA YARTAHAY MACDANTA MAGNESIUM CALAMADEHE AYAA LA ISKU ARKA?
- Muruqyada oo diciifa.
- Kabuubyo joogto ah.
- Xanuun joogto ah.
- Degenaanshiyo la’aan.
- Qaraaca wadnaha oo degdega.
- Hurdo la’aan.
- Iskubuuq.
- Gariir.
- Macdanta potassium oo hoos udhacda.
- Yalaalugo .
DADKA AY XAALADAN KU BADAN TAHAY WAA DADKEE?
- Dadka macaanka leh.
- Dadka gala qalniinada ay ka mid yihiin mindhicirada,caloosha iyo uurkujirta.
XADDI INTEE LEEG AYAA LAGA QAADAN KARAA?
Kuwani waa shuruudaha lagu talinayo inuu qaato xaddiga maalin kasta ee magnesium:
Dhallaanka
Dhalasho illaa 6 bilood: 30 mg / maalin *
6 bilood ilaa 1 sano: 75 mg / maalin *
- AI ama Qaadashada Ku filan
Caruurta
1 illaa 3 sano jir: 80 miligram
4 illaa 8 sano jir: 130 miligram
9 illaa 13 sano jir: 240 milligram
14 illaa 18 sano jir (wiilal): 410 milligram
14 illaa 18 sano jir (gabdhaha): 360 milligram
Dadka waaweyn.
Ragga waaweyn: 400 ilaa 420 milligram
Haweenka dheddigga ah: 310 illaa 320 milligram
Uurka: 350 ilaa 400 milligram.
Haweenka naasnuujinaya: 310 illaa 360 milligram.
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