Sisebenzisa magnesium ngokuba yokutakula imikhiqizo

Lesi sihloko sigxile kakhulu ebaluleke izakhi mkhondo magnesium. Kodwa ngaphambi kokuba sihambe uqhubeke ukuze sithole ukuthi magnesium eziqukethwe imikhiqizo lapho, khumbula, yini indima oyifezayo umzimba wethu, ngakho uma lokhu kudingekile futhi kubalulekile empilweni.

Ngokushesha kufanele kuphawulwe ukuthi ngezindlela eziningi magnesium ngisho calcium ngezikulu owaziwa futhi ewusizo. Ngaphandle khona-magnesium, i-calcium ayikwazi ugxile isimiso, ngisho noma kwanele emzimbeni. Magnesium kunomthelela sekulinganisa-calcium zokungena iphinde ivimbele excretion yayo. Libuye phakathi namaminerali amane phezulu, ikakhulukazi kudingeka ukusebenza kwezitho zethu kanye nezinhlelo (the namanye amaminerali ezintathu - potassium, i-calcium, i-sodium). Magnesium kubalulekile ukuze amathambo izicubu. Ingxenye esemqoka nokuqukethwe kwalo Imininingwane emzimbeni womuntu uwela ncamashi on the amazinyo namathambo.

Magnesium - omunye main amaseli wobunjiniyela. Uhlela "ukuvikelwa" isimiso sezinzwa kusukela kubangela ukucindezeleka. Magnesium kunomthelela nokugcinwa amasosha omzimba kokubili amaseli futhi uketshezi lomzimba, ke ine anti-iguliswa futhi isenzo eqeda ukuvuvukala. Ukuba khona kwawo kakhulu isheshisa umzimba. It ngempumelelo kwehlisa umfutho wegazi, evimbela kumiswa amatshe.

Njengoba ubona, lesi sici trace , thina nje kubalulekile. Ikakhulukazi manje, uma izizathu ukuntula yayo emzimbeni isibe enkulu nakakhulu. Ngakho-ke, kudingeka wazi, equkethe magnesium, ukwenza i-futhi ngosizo imithombo yemvelo. A-magnesium ukuntula in i umzimba ebangela:

• ukudla okugayiwe "ukudla okusheshayo";
• Amaswidi, iziphuzo ezinegwebu;
• Ukudla nge wokuqukethwe lelisetulu caffeine (ikhofi, itiye, ushokoledi Cola, njll);
• Mpilo olunzulu kwezolimo emhlabathini;
• Contaminant inhlabathi ejenti (umquba ahlukahlukene, izinsimbi ezisindayo, kwemfucumfucu yezimboni, imithi yokubulala izinambuzane, njll);
• Ukwandiswa isidingo emzimbeni, ngoba magnesium (nokucindezeleka ngokwengqondo nangokomzimba, ukucindezeleka psycho-ngokomzwelo, ukucindezeleka);
• Malabsorption ngenxa uhudo, ukuqunjelwa, ipheshana gastro-emathunjini, ukusebenzisa kabi laxatives;
• Ngokweqile magnesium excretion ngu izinso (isifo sikashukela, lactic kwezinso, utshwala, isisu) ;
• Ukusetshenziswa imithi ethile, isibonelo, glycosides inhliziyo, nokukhandela imbeleko amaphilisi, beta-blocker, estrogenic, ACE inhibitor, imithi elwa namagciwane, antituberculosis izidakamizwa, cytostatics;
• Overreliance ku indlela yokudla ehambisana nempilo ahlukahlukene, ikakhulukazi amaprotheni, lapho ngokucijile kwandisa ukusetshenziswa amaprotheni isilwane.

Ngakho, zama ukusebenzisa magnesium ukudla nokuvimbela zonke izinhlobo nemiphumela ukuntuleka kwayo emzimbeni. Magnesium emzimbeni kungenziwa Nokho kwenziwe nge usawoti namanzi, acebile lwaluvelaphi - ukudla.

Imikhiqizo magnesium (kwasekuqaleni labo equkethe emakamu esiphezulu nenzuzo trace izakhi):

- Cocoa;

- hazelnuts;

- Soybean;

- Ubhontshisi nezinye imbewu imidumba;

- Imbewu yezinye izitshalo, isibonelo, poppy;

- Nuts (ngaphandle ihlathi);

- Green;

- Molasses;

- okusanhlamvu ezingaqubunguliwe;

- Amakhiwane;

- imifino Dark oluhlaza, iklabishi, beet (uma kunesidingo, kubalulekile ukupheka ngokushesha okukhulu, ukuze uzibuthe is hhayi wageza);

- Ubhanana;

- kakolweni lwegciwane ;

- Bran;

- Isibindi;

- imvubelo;

- Ushizi;

- I isikhuphasha amaqanda;

- Amazambane;

- Fish;

- Ikotishi ushizi, ubisi omuncu, ukhilimu omuncu.

Nge elinganiselayo enempilo okunomsoco umuntu uyakwazi ukwamukela kuze 300 magnesium mg ngosuku. Nokho, isidingo salokhu ukulandelela iningi labantu iphezulu kakhulu (futhi ngezinye izikhathi 600 mg akwanele). Ngakho-ke, i- magnesium ukudla - kuhle lokho, kodwa ngezikhathi ezithile akusho ubuhlungu, futhi kuyinkambo eyosenza itholakele izidakamizwa.

Ake magnesium ukudla awasoze adlula esuka etafuleni lakho, akunika impilo, nobungqabavu nemimoya okusezingeni eliphezulu!