Yini ukudla aqukethe magnesium, futhi kungani kubalulekile ukusebenzisa njalo kubo?

Ukudla kubhekwa olinganiselayo ngokugcwele inqobo okuqukethwe imithetho, amafutha hhayi kuphela, amaprotheni kanye carbohydrate. Kubalulekile ukuba bayakhohlwa amavithamini namaminerali. Iqiniso lokuthi abavamile ukudla aqukethe magnesium, i-potassium ne nezinye izakhi of ishadi lesikhathi, abaningi ngisho nokuwabona. Kodwa ukuntuleka kwazo ongakusho sina ezithinta impilo nomzimba wonke. Buyini ubuhlobo yobukhona e ukudla, isibonelo, i-magnesium, kanye nokuthuthukiswa izifo ezithile? Cabanga uthole ukwaziswa okwengeziwe ngale sihloko.

Izimpawu kanye nemiphumela ezingamahlalakhona magnesium ukuntula

Ngokuhlanganyela potassium ne phosphorus, i-elementi trace inikeza umsebenzi komqondo inhliziyo kanye excitability jikelele Izinzwa izicubu. Ngakho-ke, kuntuleka i-magnesium kuthinta kakhulu amazinga wegazi kanye operation kahle "injini main". Njalo inhliziyo isigqi nasiphazamiso, imisipha amajaqamba futhi zibe kungenzeka izimpawu zokuqala ukuntula kwalesi sakhi trace. Iqembu ingozi bangabantu nge ngifundise ngesifo sikashukela futhi ngenze ukuba kahle umsebenzi kwezinso. Isifo sokukhathala okungamahlalakhona kanye overload engqondweni nezingokwengqondo ophikelelayo, kubangelwa nezimo ezicindezelayo, kungukuthi sikuzuzise. Imiphumela ingaba yingozi ngempela: ukuphazamiseka kokulala, ukuqunjelwa, ukuphazamiseka enhliziyweni, ukukhathala, ukucasuka. Ukuze ugweme lokhu, kudingeka wazi ukuthi yikuphi ukudla aqukethe magnesium ukwanele evamile kwendikimba ubuningi. ujwayelana imithetho, kuye ngeminyaka nobulili babantu.

Le mfuneko nsuku zonke-magnesium

Izazi zokudla kanye biochemists bavumelane eyanele ezidingekayo nsuku zonke lesi sakhi. Adult magnesium eyanele 300-400 mg. Kule nkathi, lokhu kulinganisela kancane encishisiwe - kuze 250 mg. Kukhona ezinye izici ifunwa kakhulu kwamanye besifazane phakathi nokukhulelwa kanye lactation. Ngokuba amandla egcwele ingane ikusasa nobukhona likanina kuyadingeka ukuze 1000-1200 mg magnesium ekudleni. Ezinganeni, lesi sibalo kuyahlukahluka, kuye ngezici engu, kusukela 140 kuya 350 mg.

Indlela ukukhetha imenyu, imiphi imikhiqizo aqukethe magnesium eliningi eyanele? Kungenzeka ukuhlinzeka imfuneko nsuku zonke ngokudla, isibonelo, izingcezu ezimbalwa zesinkwa black ngosuku. Noma udle ukudla njenge nati, amakhambi, ubhontshisi, ummbila, isibindi, unogwaja noma inyama yenkonyana inyama, ushokoledi, ushizi, inhlanzi, ushizi, amaqanda. Ukuze uthole ukwaziswa okwengeziwe mayelana emakamu kwalesi sakhi trace ingatholakala ngezansi.

Yini ukudla aqukethe magnesium obuningi?

Idatha ethulwa kuThebula isimiso ngincipha kusuka omkhulu encane. Sibala nokudla okune-magnesium inqwaba.

Eminye imikhiqizo aqukethe magnesium amanani amancane. Gcina imenyu nsuku zonke ngokusekelwe ulwazi olunikezwe. Ezimweni ezingavamile, udokotela ingase yabelwe medicated "ukugcwaliswa" magnesium umzimba nge amaphilisi.