Ndi kusowa kwa magnesium, matenda ambiri amatha kukhala mwa munthu. Titha kusiyanitsa zizindikiro zazikulu zotsatirazi:
- kusokonezeka kwa mtima;
- Kusokonezeka, kuphatikizapo kuchepa kwa chidwi ndi kukumbukira, kutopa mwamsanga, chizungulire, kupweteka mutu;
- mitsempha ya minofu ndi zowonongeka;
- Kutaya njala, kunyoza, kusanza, kudzimbidwa kusintha kutsekula m'mimba.
Kuperewera kwakukulu kwa magnesium sikusowa, koma kuchepetsedwa pang'ono mwa zomwe zili m'thupi kuli kufalikira. Nthawi zambiri m'madera otetezeka ndi amayi ndi amayi omwe ali ndi pakati pa nthawi yobereka, anthu okalamba, odwala omwe amatsekula m'mimba komanso kusanza. Kuphatikizanso mu zakudya zamakudya zomwe zilipo, mukhoza kutsimikizira kuti mtengo wa tsiku ndi tsiku uli ndi chiwerengero chotani, ngakhale kuwonjezeka kufunika kwake.
Ndi zakudya ziti zomwe zili ndi magnesium?
Zambiri zomwe zilipozi zili muzida zogula mtengo komanso zotchipa - mu buckwheat (200 mg pa 100 g ya mankhwala) ndi mapira (83 mg). Ambiri amapezeka mu zakudya monga nyemba (103 mg), nandolo (88 mg), sipinachi (82 mg), mavwende (224 mg), mkaka wouma (119 mg), tahine halva (153 mg), nkhono (172) mg).Ndibwino kuti mukuwerenga zofunika tsiku ndi tsiku mothandizidwa ndi mkate wa rye (46 mg) ndi mkate wa tirigu (33 mg), black currant (31 mg), chimanga (36 mg), tchizi (50 mg), karoti (38 mg), saladi (40 mg ), chokoleti (67 mg).
Mbatata imakhala ndi magnesium muyeso wa 23 mg pa 100 g ya mankhwala, kabichi woyera - 16 mg, beet - 22 mg, tomato - 20 mg, anyezi wobiriwira ndi anyezi - 18 mg ndi 14 mg motsatira.
Mtengo wochepa wa mankhwalawo uli mu maapulo ndi plums - 9 mg okha pa 100 g ya mankhwala.