Mukati
Magnesium (Mg) chicherwa chakakosha pakushanda zvakanaka kwemuviri wemunhu. Inobva kumhuri yealkaline yepasi.
Inomiririra 5g yemurume ane 70 kg (1).
Magnesium inobatanidzwa mukugadzirwa kweprotein, mukushanda kwetsandanyama, mukurova kwemwoyo, mumapfupa, uye mumasabolism zvachose. Inotora simba kubva muchikafu chatinodya kuti chigovanezve mumuviri wemunhu.
Kana pane kushomeka, ndezvipi zviratidzo zvekushayikwa kwemagnesium uye nzira yekuzvigadzirisa?
Zviratidzo zvekushaya magnesium
Kushushikana kusingaperi
Magnesium inobatsira kugadzira uye kutakura simba mumuviri. Saka zvakakosha kushandisa huwandu hwakakwana hwe magnesium kuchengetedza hove.
Inowanikwa muzvikafu zvatinodya. Muviri wedu hauubudisi kunyange zvazvo uchikosha pakushanda kwemuviri wedu. Ndicho chikonzero nei zvakakosha kudya zvokudya zvakapfuma mu magnesium.
Kusakwana magnesium kunotungamirira kuneta kusingaperi, kushaya pfungwa ... (2)
Kutya, kushushikana, kuora mwoyo
Sezvo magnesium inowedzera basa retsinga system, iwe unonzwisisa kuti yako tsinga system ichave isina chiyero kana iwe ukashomeka mu magnesium. Vanhu vanotambura nekushomeka kwe magnesium vanotsamwa zviri nyore, uye vanokudziridza kushushikana pasina chikonzero.
Ongororo yakaitwa muUnited States yakaratidza kubatana pakati pekushaikwa kwe magnesium mumuviri uye kuora mwoyo kwevarwere.
Kuverenga: nzira yekurapa kuora mwoyo zvakasununguka
Cramps
Nekushaikwa kwe magnesium, unowanzo sangana nemakumbo uye kurira mumakumbo. Muchokwadi, magnesium inobvumira, pakati pezvimwe zvinhu, tsandanyama contraction (3)
Mumamiriro ezvinhu ekushaya kukwana, iwe unowanzonzwa kurira, kuputika. Makumbo nemaoko zvinowanzoita chiveve, zvinorwadza.
Kusagadzikana kwepfungwa
Arrhythmia ndiko kurova kwemoyo kusingaite. Magnesium inopa simba rinodiwa kune tsandanyama dzemuviri. Zvisinei, mwoyo ndiwo mhasuru huru ine simba rakakosha zvikuru. Kushaikwa kweMagnesium nokudaro kunotungamira kurova kwemoyo kusingaite. Magnesium kazhinji inochengetedza hutano hwakanaka hwemoyo.
Constipation
Ichokwadi kuti kuvimbiswa ndiko kunokonzera zvirwere zvakawanda. Mukushaikwa kwe magnesium, kuvimbiswa zvakare chiratidzo chakakosha. Kuzvimbirwa kunowanzoteverwa nekushaya chido.
Dzungu, kuchena musoro
Kushaikwa kweMagnesium kunokonzerawo dzungu. Muviri wacho unenge usina kugadzikana. Kuneta kwemuviri wako kunoenderana nedzungu iri.
Kusarara, kusagadzikana, kukanganisa kurara
Magnesium kazhinji inokurudzira kurara kwakanaka. Kana kurara kwako kuchiwedzera kuvhiringidzika, zvinogona kunge zvichikonzerwa nekushaikwa kwemagnesium. Kushaikwa uku kunowanzokonzera kukanganisa kurara.
Kusazorora, pfungwa dzakavhiringika
Paunenge uine kushaya magnesium, unonetseka kuisa pfungwa, unokanganiswa neruzha rudiki, mufananidzo mudiki. Izvo zvakakosha kuti ugare wakatarisa kupedzisa purojekiti kana kupasa bvunzo, nekudaro kukosha kwekudya magnesium nguva dzose.
Nausea uye kurutsa
Kune vamwe vanhu, kushayikwa kwe magnesium kunoguma nekusvotwa uye kunyangwe kurutsa.
General kuneta, chiveve
Nyama dzako hadzigamuchire simba rinodiwa, dzinoita chiveve, dzinorema uye unonzwa kurwadziwa muviri wese. Funga nezvekudya kwako magnesium, sezvo kuneta kwakawanda ndechimwe chezviratidzo zvekushaya magnesium.
Kazhinji musoro
Musoro unowanzova mugumisiro wezvinetso nehurongwa hwemagetsi. Sezvo magnesium iri mamineral akakosha mukukura kwetsinga system, zvinoenda pasina kutaura kuti iwe unowanzosangana nemigraines kana paine kushomeka kwemagnesium.
Nokudaro, chiremba Dr. Alexander Mauskop weAmerican Academy of Neurology muNew York akaratidza mune imwe tsvakurudzo kubatana pakati pekushaya magnesium uye zvirwere zvakawanda zvinopera zvakadai sechirwere cheshuga chechipiri uye hypertension. Akawedzerawo kuti magnesium haifanirwe kudyiwa kwete kuporesa chete asi kunyanya mukudzivirira migraines, kutemwa nemusoro nezvimwe.
osteoporosis
Kuwedzera kushomeka kwe magnesium kunogona kukonzera osteoporosis munguva refu. Zvakajairika sezvo magnesium inogadzirisa simba mumapfupa edu, inovadzivirira nenzira iyi.
Hypertension
Kana iwe uchiwanzoita high blood pressure, ropa rako richava rakakwirira kana iwe wakaderera pane magnesium. Saka teerera kune yako magnesium yekudya kuti udzivirire ropa rako kubva pakukwira.
Ndeapi mabasa e magnesium mumuviri wako?
Chiito chinonyaradza
Rimwe remabasa makuru e magnesium mumuviri kurwisa kushushikana (4). Inonyaradza mhasuru, tsinga. Zvinogona kuita sezvisina basa, asi zvakakosha zvakanyanya pakuenzanisa kwemuviri wako. Kutenda kune iri basa, unogona kurwisa zvinobudirira kushushikana, kusagadzikana, kutemwa nemusoro, cramps, kudengenyeka.
Kuumbwa kwemapfupa
Kutenda kune magnesium, calcium inogona kupinda mumapfupa kuitira kuti asimbise uye adzivirire. Saka zvakakosha pakugadzirwa kwemapfupa nekukura pamwe chete nekuchengetedzwa kwemazino.
Chengetedza tsandanyama uye kuvaka DNA
Inobatsira kuzorora kwemhasuru. Inobvumirawo kuti DNA ibatane nemapfupa (5).
Magnesium uye matambudziko emwoyo
Maererano nechidzidzo chakabudiswa (6), munyaya yemyocardial infarction, magnesium inoshanda zvinopesana nekarusiyamu yakawandisa mumapfupa. Nokudaro inodzivirira calcium kuti ipinde mumasero emyocardial.
Magnesium inonyatso inodzora kupinda kwecalcium mukati uye pakati pemasero. Izvi zvinobatsira kuenzanisa huwandu hwe calcium muviri wako unoda.
Mukuwedzera, magnesium ine vasodilator effect iyo inobvumira kuti iwedzere tsinga dzeropa uye kudzivirira matambudziko emwoyo.
Magnesium uye mahara radicals
Magnesium ndeye antioxidant iyo inobatsira kurwisa mahara radicals. Izvi zvinobva muokisijeni yatinofema. Free radicals inokonzera zvirwere zvinopera. Vanoitawo basa rokukwegura. Nekushandisa huwandu hwemazuva ese hwe magnesium, iwe unopa muviri wako zvombo zvaunoda kurwisa zvinobudirira kurwisa mahara radicals uye kuchembera kwemasero ako.
Mhinduro dzekurwisa kushomeka kwe magnesium
Inokurudzirwa kutora magnesium
Kune vakadzi, inokurudzirwa kudya kwe magnesium ndeiyi:
- 360 mg yevasikana vane makore 14 kusvika ku18
- 310 mg yevakadzi vane makore 19 kusvika makumi matatu
- 320 mg yevakadzi vane makore 31 ekuberekwa uye kupfuura
- Kune vakadzi vane pamuviri, kudiwa kukuru.
Kune varume, inokurudzirwa kudya kwe magnesium ndeiyi:
- 410 mg yevarume vane makore 14-18
- 400 mg yevarume vane makore 19-30
- 420 mg yevarume vane makore 31 ekuberekwa uye kupfuura
Magnesium sekuwedzera kwekudya
Magnesium supplements ichakubatsira iwe kuwedzera kune kudya kwakanaka. Heino sarudzo yedu yeanoshanda ekuwedzera kurapa kushomeka kwemagnesium:
Hapana zvigadzirwa zvakawanikwa.
Zvokudya
Chikafu chakakura chine magnesium (7). Zvisinei, kune mamwe akawanda uye kune mamwe mashoma. Kana pane kushomeka, zvinonyanya kunakidza kudya chikafu chine yakanaka dosi ye magnesium. Izvi ndezvi:
- Miriwo yegirini nekuti ine chlorophyll. Zvisinei, chlorophyll ine yakawanda yakawanda ye magnesium
- Zvibereko zveoiri zvakaita senzungu (8)
- Chocolate. Une chikonzero chekudzokera mukutadza kwako
- Muriwo wakaomeswa semhunga
- Whole grains
- Mabhanana, prunes
- Muchero wakaomeswa
- The pips
- Mvura ine mineral (6 kusvika 8 magirazi / zuva) ine magnesium, semuenzaniso Contrex kana Hépar
- Mito yemichero yakagadzirwa kumba
- Nzungu uye zviyo (9)
Zvikafu zvekudzivirira
Kurwisa kushomeka kwe magnesium, dzivisa kushandisa:
- Zvokudya zvechando nekuti hazvina magnesium.
- Ndiro dzakagadzirwa nehupfu, senge makeke, pizzas ...
- Zvokudya zvitsvuku
- Hove dzine mafuta nenyama
- Soda uye chero chimwe chinwiwa chinotapira semuto
- Doro
- Fodya
Magnesium kudya kunogona kusangana zuva nezuva kana iwe ukadya yako 5 michero nemiriwo uye kunwa 6 kusvika 8 magirazi emvura yemaminerari pazuva. Sarudza mineral waters ine magnesium.
Makafarira chinyorwa ichi? Enda mberi ugoverane neshamwari uye usakanganwa kutisiyira makomendi.