Okuqukethwe magnesium ukudla: etafuleni. Ukusetshenziswa magnesium

Iqiniso lokuthi amavithamini ezidingekayo ukuze umzimba wethu, usufana nomoya, ezikhona namuhla. Nokho, macronutrients kungekho ezingabalulekile futhi, ngokuvamile ukuwukhohlwa ngesidingo. Namuhla sifuna ukukhuluma ngalokhu isici, magnesium. Akusikho lutho ngokuthi "ukuphila sensimbi." Ngaphandle-ke ngeke asinde iyiphi isitshalo noma ophilayo. Uma sikhuluma emzimbeni womuntu, it is ngokuyinhloko magnesium isiza ukugcina isesimeni esihle isimiso sezinzwa esiyinhloko. Nokho, lokhu ingenye imisebenzi, futhi kulinganiselwa odokotela zabo ezingaphezu kuka-300.

Ukusetshenziswa magnesium

Ake asebenzise isikhathi esincane phandle ukuthola indima eyadlalwa element Macro emzimbeni wethu. Njengoba sishilo kakade, okungukuthi magnesium kusiza ekudambiseni ukungezwani sezinzwa. isamba ezanele kunomthelela evamile emathunjini motility kanye motor umsebenzi esinyeni nenyongo.

Ngezinye ukusetshenziswa njalo imikhiqizo equkethe umlingo, imisipha yenhliziyo iba livikela kakhulu ukuntuleka komoya-mpilo. Kuyinto kule isici idinga i umzimba ukuguga. Ngalo, amandla wethambo inakekelwa, ezilungisiwe blood pressure, futhi luya luba yivelakancane migraine ukuhlaselwa. Kodwa akugcini lapho. Magnesium ithuthukisa amasosha omzimba, kusiza ekugwemeni isifo sikashukela, kunciphisa izimpawu PMS kwabadala, ehilelekile amaprotheni, ama-carbohydrate lipid umzimba. Kukhona okuthile abangacabanga ngakho!

imithombo magnesium

Eqinisweni, ukunikeza umzimba nge lesi sici ngokuphazima kweso. Sitholakala inqwaba imikhiqizo, ngakho kufanele nje njalo, high kanye okunomsoco, futhi izinkinga zezempilo ngeke. Imithombo oyinhloko webhayisikobho ethile usawoti, ukudla namanzi okuphuza ezihambisanayo. ukudla okunempilo uyakwazi ukuhlangabezana ngokugcwele nezidingo emzimbeni wakho. Sizokwenza ukukhuluma kangakanani kuqukethwe magnesium ukudla supply. Ithebula iyona elula kunazo isitoreji medium, njengoba kungaba inyatheliswe futhi ibekwe ku esiqandisini.

okusanhlamvu baphakathi imithombo best of magnesium shokolethe, rye isinkwa futhi ukwatapheya, izimila zasolwandle, namantongomane, izithelo ezomisiwe kanye legumes. Njengoba ubona, akukho nzima ukunikeza umzimba wakho nge izakhamzimba ezidingekayo. Kodwa kungani abantu untula kule isici uma kunabaningi kangaka emithonjeni yakhe? Mhlawumbe aphansi kakhulu magnesium okuqukethwe e ukudla? Ithebula kunikeza impendulo oluphelele, kodwa manje ake sixoxe ngezimbangela zokuziphendukela magnesium ukuntula.

Izizathu kuntuleka i-magnesium

Ngokusekelwe izibalo, uhlushwa ke iningi abakhileyo Russia, naphezu kwezinkinga elalibhekene insada yokudla esihlwabusayo. Kungani lokhu kwakwenzeka? Okokuqala, ngenxa supply imikhiqizo kusetshenzwe. Ngokwesibonelo, uphizi oluhlaza - awumthombo omuhle kakhulu we-magnesium, kodwa okuqukethwe ngefomu okusemathinini yalolu ketshezi kuyehla ngesigamu. Okungukuthi, udinga ukuba badle izithelo eluhlaza nemifino.

Kodwa ezolimo yesimanje usebenza ngosizo ubuchwepheshe obusha, besebenzisa izitshalo kushintshwe okuthile kulo bese ukukhula accelerators ahlukahlukene. Lokhu kunciphisa okuqukethwe magnesium ukudla. Ithebula libonisa ngokucacile ukuthi kuyafaneleka-esitolo apula fresh lemali kwehle ngo-80% uma kuqhathaniswa nalabo esekhulile kusayithi. I iklabishi nokuqukethwe kwalo yehlile kane.

Ukushesha yesimanje yokuphila njengoba isici eyinhloko kuntuleka i-magnesium

Ngempela, indlela yethu yokuphila inomthelela kakhulu isidingo samanzi emzimbeni ukuze izakhi ezithile. Ngisho noma sithatha njengesisekelo okuqukethwe magnesium ofanayo ukudla (itafula, imininingwane uzokutshela mayelana ngamunye wabo ngokuhlukile), khona-ke ukusetshenziswa isici Macro umuntu ngamunye luyoqhubeka aphenduka ngejubane elingafani. Ukuqalwa kokuthathwa eliphezulu magnesium kungenzeka uma uba nokucindezeleka. Ingabe abaphathi, lesi simanga isiba kuyinsakavukela. A yokuphila umzimba futhi yokudla okungajwayelekile idinga futhi ukuthi ngaphezulu kwalesi sakhi ukuthi kudingeka sitadishe ngosizo imikhiqizo nge okuqukethwe esiphezulu magnesium. Ithebula kakhulu lula umsebenzi wakho, kuyoba nje isheke nsuku zonke nge imenyu wakhe siqu.

Magnesium ngesivinini ukugeleza kanye nokusetshenziswa isisu, futhi kulokhu, umzimba futhi ilahlekelwa calcium, potassium ne phosphorus. Lapho ngokweqile ngijuluka te indoda futhi ilahlekelwa eziningi izakhi trace. kuntuleka i-magnesium kungenzeka uma unezinkinga ezithile zempilo. Ukudakwa, isifo sikashukela, isifo sezinso, isifo sohudo izifo - konke lokhu kuholela ekulahlekelweni okusheshayo ke. Uma uthanda ikhofi eqinile, bese ulungele yokuthi magnesium kubalulekile ukusebenzisa ifomu ezingeziwe Izithako zokudla.

Lapho kubalulekile ukuba sithathe izinyathelo

Ukuze ugweme izinkinga ne impilo yakho, nokubuyisana okuqukethwe magnesium Ukudla (bheka ithebula). izakhiwo awusizo timphawu Macro kuba sobala lapho omunye ihlaziya ngemiphumela ukuntula kwayo. Nakani ekudleni kwakho kuwufanele uma une isiyezi njalo, izinwele ziyaqothuka nezinzipho. Nakulokhu futhi aphinde acabange ukuthi magnesium eyanele imithombo yokudla uma:

• esesuthi esizazisayo, futhi iqala lapho ezizwa esegula;
• eziwohlokayo unenkululeko amalunga omzimba, ubuhlungu emadolweni akho izindololwane;
• ukuquleka kwenzeka, kukhona ukungahlaliseki nokukhathazeka;
• amanyikwe iphazamiseke futhi nenyongo sesinye;
• ithuthukisa tachycardia;
• kukhona ubuthakathaka, ukukhathala ngqo kusuka ekuseni;
• ekuthuthukiseni isifo sokuqina kwemithambo yegazi.

Ukuqhubeka Ukudla kukhona ukuntuleka kwalesi sakhi, kulapho njalo ukuthi nginesifo hypotension noma umfutho wegazi ophakeme. Njengoba ubona, kubaluleke kakhulu ukuqapha okuqukethwe magnesium Ukudla (bheka ithebula). Norma magnesium ngelanga ezocatshangelwa yithi phambili.

isiqondiso sakho

Noma yimuphi itafula kuyoba engenamsebenzi uma ungazi kangakanani magnesium ezidingwa umzimba wakho. Lona sibalo kokuqala kuyiphi ukusunduza off futhi kuletha ngaphansi okuyinto ekudleni kwakho kwansuku zonke. Yingaleso sikhathi-ke ukuthi ulwazi kakhulu kuyinto itafula elinokudla equkethe magnesium. Inani Daily lokhu macroelement kubalulekile kuba 500-750 micrograms. Emini it is excreted ku Bile, ngokusebenzisa umjuluko kanye nomchamo.

Uma uphawu hypotension futhi ekunqandeni izinga inhliziyo, kufanele ucabangele i overabundance magnesium emzimbeni. Nakuba, ngokuvamile isamba ngokweqile yalolu ketshezi excreted kalula kusuka indle okuxekethile.

ekudleni plan Daily

Eqinisweni, akudingekile imizamo nobuqhawe noma ukutshalwa kwezimali ezinkulu zezimali. ukudla Ithebula equkethe magnesium, usikhombisa isethi ejwayelekile Umuntu ophilile udinga. Nokho, kufanele sikhumbule ukuthi utshwala, itiye eqinile futhi ikhofi - lokhu akulona okungcono abangane bakho, basuke neutralized ngu-magnesium, balisusa nasezinguqulweni emzimbeni.

Ake sixoxe ebaluleke kakhulu. Gcina i ezingeni kahle magnesium emzimbeni kuzosiza ngokudlulisa (engakutholanga umnkantsha izikhathi eziningana), nemikhiqizo yobisi. Ukusuka kuchungechunge efanayo bungabonakala futhi bran nokunye okufana nokolweni, amabele nobhontshisi. Uma imifino ke sinake amazambane, izaqathe kanye isipinashi, kanye ubhanana, amabhilikosi kanye amapetshisi. Njengoba dessert, ecebile magnesium, ungaba strawberry, ama-raspberry futhi amajikijolo, kanye namantongomane.

magnesium imithombo caloric

Kungasiza ukufunda okuqukethwe magnesium kuthebula ukudla. Indlela ewusizo le nto, thina usuyitholile kakade. Imikhiqizo eyinhloko ukuthi kufanele wenze okungcono kakhulu ekudleni kwakho, tiphindze kuchazwe. Ungakhohlwa mayelana okunama-kilojoule amaningi, kodwa izithasiselo ewusizo futhi ngempela esihlwabusayo fillers. Lokhu imbewu ithanga imbewu sunflower, imbewu Ifilakisi izinhlamvu ze-sesame, amantongomane, ushokoledi kanye nokhokho oyimpuphu kanye imila imbewu kakolweni. Landela imihlahlandlela yethu elula futhi ube nempilo njalo!