Okuhlangenwe nakho kwami ​​nge-flaxseed yokulahlekelwa isisindo

Okuhlangenwe nakho kwami ​​nge-flaxseed yokulahlekelwa isisindo

Abantu abaningi bahlale befuna ukuthola izindlela ezinempilo nezisebenzayo zokuqeda isisindo esiningi, futhi phakathi kwale mizamo kufika indaba yempumelelo yokuhlangenwe nakho komuntu siqu ngembewu yefilakisi ukuze kuzuzwe imigomo yokunciphisa umzimba.

Imbewu yefilakisi yazanywa ngumuntu onqume ukuzibekela inselelo futhi aqale uhambo lwakhe lokunciphisa isisindo.
Imbewu yefilakisi ingenye yezithako ezinempilo futhi ezinomsoco kakhulu ezitholakalayo, njengoba ine-fiber eningi kanye ne-omega-3 fatty acids enenzuzo emzimbeni.

Umuntu wanquma ukufaka imbewu yefilakisi ekudleni kwakhe okunekhalori ephansi.
Ngaphezu kokucebile nge-fiber nama-omega-3 fatty acids, imbewu yefilakisi iwumthombo omuhle kakhulu wamaprotheni, i-calcium, insimbi, i-magnesium namanye amavithamini.

Imbewu yefilakisi isetshenziswe njalo amasonto ambalwa, yengeza ekudleni okuhlukahlukene okufana ne-oatmeal, iyogathi, amasaladi nesinkwa.
Umuntu waqaphela umehluko ocacile ezingeni lamandla kanye nokusutha okuhlala isikhathi eside.
Uphinde wabona ukuthuthuka kokugayeka kokudla kanye nesimiso sokugaya ukudla.

Ngeke kunganakwa ukuthi ibhalansi yokudla okunomsoco kanye nokusebenza ngokomzimba yizihluthulelo eziyinhloko zokulahlekelwa isisindo ngendlela enempilo.
Ngakho-ke, umuntu wayezivocavoca njalo, okwaba nesandla ekuthuthukiseni imiphumela emihle futhi asuse isisindo esiningi.

Ezinyangeni ezimbalwa, lo muntu wafinyelela ngempumelelo imigomo yakhe yokulahlekelwa isisindo.
Lokhu kwakungekona nje kuphela ukubonga kokufaka imbewu yefilakisi ekudleni kwakhe, kodwa futhi ngenxa yomzamo awenzayo wokunamathela ekudleni okunempilo nokuzivocavoca.

Okuhlangenwe nakho komuntu siqu ngembewu yefilakisi kunikeza ithemba kulabo abafuna ezinye izindlela ezinempilo zokunciphisa umzimba.

Abantu bayaqhubeka nokusebenzisa izindlela eziningi zokulahla isisindo esiningi, futhi ngokutholakala kwembewu yefilakisi kanye nezinzuzo zabo zezempilo ezifakazelwe, lokhu okuhlangenwe nakho komuntu siqu kokunciphisa umzimba ngosizo lwembewu yefilakisi kungaba ugqozi kulabo abafuna izindlela ezinempilo zokufinyelela ukuncipha kwesisindo sabo. imigomo.

Indlela yokusebenzisa imbewu yefilakisi ukuze ulahlekelwe isisindo?

Uma kuziwa ekunciphiseni isisindo, kungaba nzima ukuthola izindlela ezisebenzayo nezinempilo.
Kodwa kunezinzuzo ezinkulu ezingatholakala ngokusebenzisa imbewu yefilakisi, njengoba ingenye yezixazululo zemvelo ezingasetshenziswa ukunciphisa umzimba nokugcina isisindo esifanele.

Imbewu yefilakisi iqukethe izakhi ezihlukahlukene ezizuzisayo, kusukela ku-fiber yokudla kuya ku-fatty acids ebalulekile.
Lezi zakhi zisiza ukugqugquzela inqubo yokugaya, ukunciphisa ukudla, nokwandisa izinga lokulahlekelwa isisindo.

Ama-flaxseeds ane-fiber eningi yokudla, okuyisihluthulelo esibalulekile sokulahlekelwa isisindo.
I-fiber isenza sizizwe sisuthi isikhathi eside futhi inciphisa isifiso sokudla ukudla okusheshayo.
Ngakho-ke, inani lokudla okudliwayo liyakhuphuka ngaphandle kokunyuka kwenani lama-calories.

Ngaphezu kwalokho, imbewu yefilakisi iqukethe amafutha abalulekile i-omega-3 ne-omega-6.
Lawa ma-acids asiza ukuthuthukisa i-fat metabolism emzimbeni futhi akhuthaze ukushiswa kwamafutha.
Ngakho-ke, kungashiwo ukuthi imbewu yefilakisi inika umzimba amandla engeziwe futhi inciphise ukugcinwa kwamafutha amaningi.

Ngaphezu kwalokho, imbewu yefilakisi iqukethe ama-antioxidants akhuthaza impilo yokugaya futhi abambe iqhaza ekuqedeni ubuthi obuvela emzimbeni.
Lokhu kuthuthukisa inqubo yokulahlekelwa isisindo futhi kuthuthukisa umuzwa wokunethezeka okuvamile.

Ukuze uzuze ezinzuzweni zembewu yefilakisi ekunciphiseni isisindo, zingafakwa ekudleni kwansuku zonke ngokuzixuba ne-oatmeal noma iyogathi noma ukuzifaka kumasaladi.
Imbewu ingagaywa futhi isetshenziswe njengesithako esinkwa noma amakhekhe.

Imbewu yefilakisi iyindlela engokwemvelo nenempilo kunoma ubani ofuna ukwehlisa isisindo.
Kodwa-ke, kungcono kakhulu ukubonana nodokotela noma uchwepheshe wezokudla okunempilo ngaphambi kokuqala noma yikuphi ukudla okusha noma ukusebenzisa izithasiselo zokudla okunomsoco ukuze uqinisekise ukuphepha komuntu siqu futhi uzuze imiphumela oyifunayo.

Uphuza kangaki imbewu yefilakisi ukuze ulahlekelwe isisindo?

Imbewu yefilakisi iyisinqumo esithandwayo kubantu abaningi abafuna ukunciphisa umzimba.
Naphezu kwalokhu kuthandwa, ubufakazi obuqinisekisa izinzuzo zayo ekulahlekelweni kwesisindo zisampofu.
Ngakho-ke, umbuzo ovame ukuvela uthi: "Umuntu kufanele adle kangaki imbewu yefilakisi ukuze alahlekelwe isisindo esiningi?"

Ngeshwa, ayikho impendulo eqondile yalo mbuzo ngoba ayikho inombolo ethile yezikhathi zokudla imbewu yefilakisi kungaholela ekulahlekelweni kwesisindo esisebenzayo.
Sincike empendulweni ezicini eziningana, njengesimo sezempilo somuntu samanje, ukudla kwakhe okuvamile, umsebenzi wakhe ongokomzimba, isimo sakhe esingokwengqondo, nezinye.
Ngokuvamile, abantu abafuna ukwehlisa isisindo bayelulekwa ukuba badle ukudla okuningi okunempilo futhi bafake ama-flaxseed njengengxenye yokudla kwabo, kunokuba bathembele kubo kuphela.

I-Flax iqukethe iphesenti eliphezulu le-fiber, esiza ekuzizweni ugcwele futhi igcine amazinga kashukela egazini ezinzile, okuholela ekulawuleni isifiso sokudla nokuvimbela ukudla ngokweqile.
Imbewu yefilakisi ingafakwa ekudleni kwasekuseni okufana neyogathi noma i-oatmeal, noma isetshenziswe njengesengezo sokudla okunomsoco ekuphekeni kwesinkwa noma se-muffin.
Kodwa-ke, kungcono ukubonana nochwepheshe wezokudla ngaphambi kokukufaka kakhulu ekudleni kwakho.

Ama-flaxseeds akufanele athathwe njengesixazululo somlingo sokulahlekelwa isisindo, kodwa angafakwa njengengxenye yokudla okunempilo okuphelele okuhlanganisa ukudla okuhlukahlukene okucebile ngezakhi ezibalulekile.
Kungcono futhi ukuzuza ukulinganisela phakathi kokudla ukudla okunempilo nokuzijwayeza ukuvivinya umzimba njalo ukuze uzuze imiphumela ephumelelayo.Olunye ucwaningo luzophinde lubonise ukuthi ama-jujube ayasiza ekwehleni kwesisindo, kodwa awakafakazelwa.

Mangaki amakhilogremu embewu yefilakisi ngesonto?

Abantu abaningi balwela ukunciphisa umzimba futhi balondoloze impilo enhle.
Enye yezindlela eziphumelelayo abanye abasebenzisa kuyo ukudla imbewu yefilakisi.
Uyazibuza ukuthi mangaki amakhilogremu embewu yefilakisi angasiza ekunciphiseni isisindo?

Imbewu yefilakisi inothile nge-fiber encibilikayo emanzini kanye nama-amino acid abalulekile, akhuthaza ukugaya okuhle futhi athuthukise impilo yekholoni.
I-fiber inomthelela ekuzizweni esuthi isikhathi eside, okunciphisa isifiso somuntu sokudla ngobuningi.
Lokhu kunomthelela ekwehleni kwesisindo nokunakekelwa.

Ngokuvamile, isipuni sembewu yefilakisi (cishe amagremu angu-7) ithathwa ngokudla, kanye noma kabili ngosuku.
Uma umuntu enamathela ekudleni okunomsoco futhi okuhlukahlukene futhi enza umsebenzi womzimba wansuku zonke, ukudla imbewu yefilakisi kungaba nomthelela ekulahlekelweni cishe ngamakhilogremu angu-0.5 kuya ku-1 kilogram ngesonto.
Kodwa-ke, lo mphumela kufanele ube yisithako ekudleni nakweminye imisebenzi umuntu ayenzayo ukuze azuze ukulahlekelwa isisindo.

Ukuze uthole imiphumela engcono kakhulu, kunconywa ukuphuza amanzi amaningi ngenkathi udla imbewu yefilakisi, njengoba i-fiber idinga amanzi ukuze ivuvuke futhi ifinyelele umphumela wayo wokusutha.
Kufanele futhi ugweme ukudla inqwaba yembewu yefilakisi ngesikhathi esisodwa, njengoba lokhu kungase kubangele izinkinga zokugaya ukudla.

Kuyaphawuleka ukuthi ikhono lembewu yefilakisi lokunciphisa isisindo lingahluka kumuntu ngamunye, kuye ngezici ezinjengokudla okuvamile, inani lokuvivinya umzimba, kanye nezidingo zomuntu ngamunye.
Ngakho-ke, kufanele uthintane nodokotela noma isazi sokudla okunomsoco ukuze uthole isiqondiso esifanele nesifanele ngaphambi kokuqala ukudla ama-flaxseeds njengengxenye yokudla kokulahlekelwa isisindo.

Ingabe i-flaxseed isusa i-rumen?

Ucwaningo lwakamuva lubonisa ukuthi imbewu yefilakisi ingase ibambe iqhaza ekunciphiseni amafutha esiswini nasekuthuthukiseni impilo yonke.
Ama-flaxseeds aqukethe izinhlobonhlobo zezinzuzo zezempilo, okuhlanganisa i-fiber yokudla, ama-fatty acids abalulekile namaprotheni.

I-fiber yokudla ibhekwa njengenye yezinto ezivelele kakhulu ezitholakala embewini yefilakisi, edlala indima ebalulekile ekugayeni ukudla nokuzizwa ugcwele isikhathi eside, okunomthelela ekulawuleni ukudla futhi ngaleyo ndlela ilawule ukukhuluphala.
I-fiber isiza futhi ukulawula ushukela wegazi futhi ikhuthaze impilo yekholoni.

Ngaphezu kwalokho, imbewu yefilakisi iqukethe ama-acids abalulekile afana ne-alpha-linolenic acid (i-omega-3) ne-linolenic acid (i-omega-6), esiza ukulawula amazinga e-cholesterol emzimbeni.
Baphinde bakhuthaze impilo yenhliziyo nemithambo yegazi futhi banciphise ingozi yesifo senhliziyo.

Imbewu yefilakisi ingumthombo ocebile wamaprotheni ezitshalo, abaluleke kakhulu ekukhuleni nasekulungiseni imisipha kanye nempilo yamasosha omzimba.
Imbewu iphinde ibe namavithamini namaminerali abalulekile njengovithamini E, i-magnesium nensimbi.

Nokho, kufanele siqaphele ukuthi imbewu yefilakisi iyodwa ngeke yanele ukususa isisu ngokuphelele.
Kufanele kuthathwe njengengxenye yokudla okunempilo, okulinganiselayo, ngaphezu kokuzivocavoca okuvamile.
Kubalulekile futhi ukubonana nodokotela ngaphambi kokuqala noma yiziphi izinguquko ezinqala ekudleni.

Uma kucatshangelwa izinzuzo zayo zezempilo ezingase zibe nomthelela wayo ekulawuleni amafutha e-belly kanye nokuthuthukisa impilo yonke, kungashiwo ukuthi imbewu yefilakisi ifanele ukuzama njengengxenye yendlela yokuphila enempilo.

Ingabe imbewu yefilakisi isiza ukunciphisa umzimba ngaphandle kokudla?

Ukuze kuqondwe ukuthi lezi zinsolo ziyiqiniso noma cha, kuye kwenziwa izifundo eziningana nocwaningo mayelana nalokhu.
Ngezansi sibheka imiphumela yalezi zifundo:

1. Amakholori aphansi: Ucwaningo olwenziwa ngo-2018 lubonisa ukuthi imbewu yefilakisi iqukethe inani elincane lamakholori uma kuqhathaniswa nenani lazo lomsoco.
   Ngakho-ke, ukwethula inani elincane lama-flaxseeds ekudleni kwakho kungaba nomthelela ekwehliseni ukudla kwakho kwekhalori iyonke futhi ngaleyo ndlela kusize ekunciphiseni isisindo.
2. I-fiber yokudla: Imbewu yefilakisi iqukethe iphesenti eliphezulu le-fibre yokudla.
   Ucwaningo oluningi lubonisa ukuthi i-fiber yokudla idlala indima ebalulekile ekuzuzeni ukusutha nokulawula isifiso sokudla.
   Yandisa umthamo wokudla esiswini futhi ibambezele inqubo yokugaya, okwenza uzizwe ugcwele isikhathi eside futhi kunciphisa isifiso sakho sokudla ukudla okuningi.
   Ngakho, imbewu yefilakisi ingasiza ekulawuleni isifiso sokudla futhi inciphise inani lokudla okudlayo, okuholela ekuncipheni kwesisindo.
3. Amafutha abalulekile: Imbewu yefilakisi iqukethe amaphesenti aphezulu amafutha abalulekile, njenge-alpha-linolenic acid (ALA) ne-linoleic acid (LA).
   Ucwaningo lubonisa ukuthi lawa ma-fatty acids akhulisa i-metabolism kanye nokushiswa kwamafutha, okusiza ekulahlekelweni kwesisindo.

Qaphela ukuthi naphezu kwalezi zifundo nemiphumela ethembisayo, ukulahlekelwa isisindo akuwona umlingo.
Ukudla okunomsoco kanye nokusebenza ngokomzimba kusadingeka ukuze kuzuzwe ukulahlekelwa isisindo okunempilo nokuqhubekayo.

Ngakho-ke, nakuba imbewu yefilakisi ingase ibe nenzuzo enkambisweni yokulahlekelwa isisindo, ukuyidla yodwa ayikwazi ukuthenjelwa njengendlela eyinhloko yokufeza lo mgomo.
Ama-flaxseeds kufanele afakwe ekudleni okulinganiselayo, okunempilo futhi kwenziwe ngokuzivocavoca okuvamile ukuze uthole imiphumela oyifunayo.

Kungashiwo ukuthi imbewu yefilakisi ingase ibe nomthelela enqubweni yokulahlekelwa isisindo ngokusiza ukunciphisa ama-calories nokulawula ukudla, ngaphezu kwama-fatty acids abalulekile akhulisa i-metabolism kanye nokushiswa kwamafutha.
Nokho, ukulahlekelwa isisindo kudinga nokudla ukudla okulinganiselayo nokunhlobonhlobo nokuzivivinya njalo.

Iyiphi imbewu yefilakisi engcono noma imbewu ye-chia yokunciphisa umzimba?

Imbewu yefilakisi kanye nembewu ye-chia zithola ukunakwa okukhulu emhlabeni wokudla okunempilo nempilo, njengoba kukholakala ukuthi zinezakhiwo ezisiza enqubweni yokuncipha.
Kodwa-ke, umbuzo uphakama ukuthi yikuphi okungcono phakathi kokubili uma kuziwa ekulahlekelweni kwesisindo.
Ake sibheke ngayinye siqale ngembewu yefilakisi.

Imbewu yefilakisi inothile nge-fiber yokudla kanye ne-omega-3 ebalulekile yamafutha acid, futhi lezi zingxenye zibalulekile ekukhuthazeni umuzwa wokugcwala nokuba negalelo ekugayeni ukudla okunempilo.
Imbewu yefilakisi nayo iqukethe amavithamini namaminerali ahlukahlukene, okuhlanganisa uvithamini E, i-magnesium ne-calcium.

Ngokuqondene nembewu ye-chia, inezinzuzo ezifanayo zokudla okunomsoco njengembewu yefilakisi, njengoba ihlinzeka ngenani elibalulekile le-fibre yokudla kanye namafutha abalulekile abalulekile.
Enye yezinto ezinhle ngembewu ye-chia ukuthi iqukethe amazinga aphezulu ama-amino acid, abalulekile ekwakheni amaprotheni kanye nokuthuthukisa impilo yamasosha omzimba.

Ngakho-ke, uma kukhulunywa ngokunciphisa umzimba, kunzima ukunquma ukuthi yikuphi okungcono phakathi kwembewu yefilakisi nembewu ye-chia.
Zombili ziyimithombo yokudla ecebile ngemisoco ebalulekile emzimbeni onempilo.
Ngakho-ke, zombili izinketho zingaba ingxenye enenzuzo yokudla kwakho.

Kungakhathaliseki ukuthi iyiphi inketho oyikhethayo, kufanele ubambelele ekudleni amanani afanele futhi uwafake ekudleni okunempilo, okunomsoco.
Ungakwazi ukwengeza imbewu yefilakisi noma imbewu ye-chia ku-oatmeal, iyogathi, ama-smoothies, noma isaladi.
Kuyanconywa futhi ukuphuza inani elifanele lamanzi ukuze kuqinisekiswe ukumuncwa okufanele kwe-fiber.

Imiphumela ingase yehluke kumuntu ngamunye kuye ngezidingo zakhe ngabanye nezinye izici zempilo.
Ngakho-ke kungcono ukuthi uxhumane nochwepheshe bezokudla ukuze uthole iseluleko esithile ngesimo sakho esithile.

Zingaki izipuni ze-flaxseeds ngosuku?

Ocwaningweni olusha olwenziwe muva nje, kutholwe ukuthi ukudla imbewu yefilakisi kungaba nezinzuzo ezibalulekile zezempilo.
Ngakho, abaningi bayazibuza ukuthi ingakanani imbewu yefilakisi okufanele idliwe ngosuku.

Imbewu yefilakisi imbewu encane evame ukusetshenziswa ezimpahleni ezibhakwayo nasemasaladini, futhi inothe ngemisoco ebalulekile njengefayibha, amaprotheni kanye ne-omega-3 fatty acids.
Ucwaningo lwesayensi luye lwaphawula ukuthi ukudla imbewu yefilakisi kusiza ukunciphisa ingozi yesifo senhliziyo, umfutho wegazi ophakeme nesifo sikashukela.

Ngokwezincomo ze-American Pediatric Heart Association, kutuswa ukuba udle izipuni eziyi-1-2 zembewu yefilakisi ngosuku.
Ingengezwa esidlweni sasekuseni noma esidlweni esikhulu, noma isetshenziselwe ukunikeza ukunambitheka okuhlukile ezitsheni eziyintandokazi.

Imbewu yefilakisi ingathengwa ezitolo zokudla noma ezitolo zezempilo, futhi kungcono ukuyigazinga ngaphambi kokuyidla ukuze kuthuthukiswe ukunambitheka kwayo futhi kwandise ukugayeka kokudla.
Kungase futhi kugaywe ukuze kusetshenziswe kuma-smoothies, ukubhaka, noma ukungezwa ku-yogurt.

Kodwa-ke, kuyalulekwa ukuthi ungadluli umthamo onconywayo njengoba imbewu yefilakisi ingaba nezinto ezifana ne-cyanide uma idliwe ngobuningi ngaphandle kokupheka noma ukuyigazinga.

Imbewu yefilakisi iyisengezo sokudla okunempilo esizuzisayo nesinempilo uma idliwe ngendlela efanele ngokwezincomo ezishiwo.
Ngakho-ke, kunconywa ukuthi uthintane nochwepheshe bezempilo noma udokotela ngaphambi kokwenza noma yiziphi izinguquko ekudleni kwakho.

Iyini imiphumela emibi yembewu yefilakisi yokulahlekelwa isisindo?

Imbewu yefilakisi ingenye yezinketho ezithandwayo kulabo abafuna ukunciphisa umzimba, njengoba baziwa ngomphumela wabo omuhle enqubweni yokunciphisa umzimba.
Kodwa-ke, abantu kufanele baqaphele imiphumela engemihle engaba khona yokudla ama-flaxseed okufanele icatshangelwe ngaphambi kokuwafaka ohlelweni lwabo lokunciphisa umzimba.

Enye yezinto ezingaba yingozi ngokudla imbewu yefilakisi umphumela wayo ohlelweni lokugaya ukudla.
Njengoba iqukethe iphesenti eliphezulu le-fiber encibilikayo, ingabangela ukuphazamiseka kokugaya ukudla, njengokuqunjelwa, igesi, nesifo sohudo.
Ngakho-ke, kunconywa ukuthi udle inani elifanele lembewu yefilakisi futhi uqaphe umphumela wazo ohlelweni lokugaya ukudla.

Futhi, kufanele kuqashelwe ukuthi imbewu yefilakisi iqukethe izinhlanganisela ezibizwa ngokuthi i-cyanide, okuwushevu obulalayo ongaba yingozi uma usetshenziswe ngobuningi obukhulu.
Kodwa-ke, amazinga e-cyanide ancibilikayo ezimbewuni zefilakisi asezingeni eliphephile lapho kusetshenziswa inani elivamile.
Kodwa-ke, kungcono ukubonana nodokotela ngaphambi kokusebenzisa izithasiselo zokudla okunomsoco ezikhishwe embewini yefilakisi.

Kukhona nabanye abantu abangase babe sengozini yokungezwani nembewu ye-flaxseed.
Nakuba ukungezwani komzimba kubantu ngabanye kuyivelakancane, abantu abaziwayo abangezwani nembewu, amantongomane, noma okusanhlamvu okuphelele kufanele bakugweme ukudla ama-flaxseed.

Imbewu yefilakisi ingase ibe yinzuzo enqubweni yokunciphisa umzimba, kodwa abantu kufanele bakulungele ukubhekana nemiphumela engemihle engase ibe khona.
Kuhlale kuhle ukuthi uthintane nodokotela noma isazi sokudla okunempilo ngaphambi kokufaka ama-flaxseeds ekudleni kokunciphisa umzimba.
Khumbula ukuthi ukulinganisela kukho konke kuyimfihlo yokugcina impilo enhle nokuthuthukisa imiphumela oyifunayo.

Yiziphi izinzuzo ze-flaxseed ngaphambi kokulala?

Ososayensi bathole izinzuzo ezibalulekile zokudla imbewu yefilakisi ngaphambi kokulala, njengoba lezi zinhlamvu ziphakathi kokudla okucebile ngezakhi ezithuthukisa impilo yomzimba futhi zifake isandla ekuthuthukiseni ukulala.

Imbewu yefilakisi iqukethe iphesenti eliphezulu le-fiber yokudla, esiza ukuthuthukisa inqubo yokugaya nokumuncwa, ngaleyo ndlela ithuthukise ukujikeleza kwamathumbu futhi ivimbele ukuqunjelwa.
Le micu iphinde ilawule amazinga kashukela egazini futhi yandise isikhathi sokusutha, esiza ukuvimbela isifiso sokudla ngaphambi kokulala futhi sinqobe isifiso sokudla esivulekile.

Imbewu yefilakisi ingumthombo omuhle wamaprotheni ezitshalo kanye nama-omega-3 fatty acids, akhuthaza impilo yenhliziyo futhi anciphise izinga le-cholesterol embi egazini.
Ngokudla imbewu yefilakisi ngaphambi kokulala, umuntu angazuza kulezi zingxenye ezibalulekile zokudla okunomsoco futhi athuthukise umsebenzi wesimiso senhliziyo.

Imbewu yefilakisi nayo iqukethe iphesenti eliphezulu le-magnesium, ethathwa njengemaminerali ebalulekile emzimbeni onempilo.
I-Magnesium idlala indima ebalulekile ekulawuleni inqubo yokulala neyokuphumula, futhi ithuthukisa ikhwalithi yokulala kanye nobude besikhathi sokulala okujulile.

Ukuze uzuze inzuzo enkulu, ungadla isipuni sembewu yefilakisi ngaphambi kokulala.
Zingafakwa ku-yogurt, isaladi, noma zidliwe ngokuqondile.
Imbewu ingabuye igaywe ukuze kuthuthukiswe ukugaya nokumuncwa.

Naphezu kwezinzuzo zembewu yefilakisi, abantu abangazwani nefilakisi noma amaprotheni atholakala kuyo kufanele bathintane ngaphambi kokuyidla.
Imithamo enconyiwe kufanele ilandelwe futhi ithathwe njengengxenye yokudla okunomsoco.

Ekuphetheni, sithola ukuthi ukudla imbewu yefilakisi ngaphambi kokulala kungaba yinzuzo empilweni yomzimba nokuthuthukisa ukulala.
Kodwa-ke, kufanele kuqashelwe umthamo kanye nezeluleko zezokwelapha uma kwenzeka kuba nemiphumela emibi noma ukusebenzisana okungalungile.