Kufarira mu magnesio Iyo hairegi kukura, uye hazvina kuitika: iyi mineral inotora chikamu mune zvinopfuura mazana matatu maitiro echipenyu ane chekuita ne simba, tsandanyama, nervous system uye metabolism. Mukubvunzana, vanhu vazhinji vanozvibatanidza nazvo kuneta, kushaya hope kana marwadzo, uye tsvaga mhinduro dzakachengeteka uye dzinoshanda pa mafomu, kushandiswa uye dosages ye magnesium.
Manzwi emakiriniki akadai saAlexandre Olmos (mushonga wemukati uye wemitambo), Javier Alonso Galvis (mushonga unoshanda) kana chiremba Ana Pérez Ballesta vanobvumirana pane yakakosha meseji: magnesium inobatsira. kunyanya kana paine kushomeka, ine madosi uye mafomati akagadziridzwa kune iyo kesi uye uchifunga nezve kudyidzana kunobvira uye nzira dzekutonga, senge mabhati ane magnesium sulfate mune zvimwe zviitiko. Vamwe vezvekudya, vakadai saAlex Yañez, vanozvibatanidza nekuchembera kune hutano, asi zvinokurudzirwa dudzira zvirevo izvi nekuchenjerera uye humbowo-hwakavakirwa nzira.
Izvo magnesium inoita mumuviri
Iyi mineral inobatsira mukugadzirwa kwe ATP, iyo cellular energy currency, uye imomo ndimo mune simba rayo rakawanda pakusimba. Kana zvakachengetwa zvisipo, zvakajairika kuona kuneta uye kusaita zvakanaka muviri nepfungwa, chimwe chinhu chinowanzo dzokera kumashure kana mazinga akajairwa.
Muchitsinga chetsinga, inobatsira kugadzirisa neurotransmitters kubatanidzwa mumanzwiro uye kuzorora. Vanhu vazhinji vanotsanangura kushatirwa kushoma uye pfungwa dzakajeka mushure mekugadzirisa madyiro avo, ne kunaka kwekurara kuri nani sechinhu chakawedzerwa.
Pamuscular level, magnesium inokurudzira zororo uye inoderedza kutaridzika kwezvibvumirano, spasms uye cramps, chimwe chinhu chakakosha kune vese vatambi uye avo vanopedza nguva refu vakagara uye vanotambura nekuoma. Sekureva kwaOlmos, kumwe kuvandudzwa kunogona kuonekwa mumazuva uye kubatanidzwa mukati Semanas.
Inopindirawo muhutano hwemwoyo: inotora chikamu mu vascular dilation uye mukufambiswa kwemagetsi kwemoyo, izvo zvinogona kutsigira kudzora kweropa uye moyo rhythm kugadzikana. Mhedzisiro iyi, kunyangwe iri pakati nepakati, inowedzera kune kudzivirira mukureba
Mumapfupa uye metabolism, magnesium inobatsira kugadzirisa calcio, inomutsa vhitamini D uye inobatanidzwa mukugadzirisa kwe jekiseniMuchigayo chekudya, mamwe mamunyu (akadai secitrate) ane nyoro ine laxative mhedzisiro inobatsira apo neapo kuvimbiswa, nepo madhasi makuru anogona kukonzera. chirwere.
Zvinotaurwa neuchapupu hwesainzi
Zvinyorwa zvinotsigira kushandiswa kwe magnesium mu migraine, kunyanya kana paine dhefisiti yakanyorwa. Inoratidza zvakare utility mune kupukunyuka uye mune dzimwe tsandanyama cramps uye spasms, mamiriro ezvinhu umo kuenzanisazve mineral kunogona kuderedza zviratidzo.
Mukurara, pane zvidzidzo zvinoratidza mabhenefiti mukusarara zvishoma (semuenzaniso, muvanhu vane chirwere cheshuga) uye kuvandudzwa kwekuvaka kwekuzorora ne threonate ye magnesium, nekuwedzera mune yakadzika uye REM zvikamu. Nekudaro, ukuru hwemhedzisiro inosiyana uye zvimwe zvidzidzo zvemhando.
Muhutano hwepfungwa, varapi vepfungwa uye vanotaurirana se Vicky Pérez Vanoyeuka kuti magnesium inogona kuva tsigiro yekuzvidya mwoyo kana kuora mwoyo, asi haitsivi kurapwa. Muneurology, humbowo hwakasanganiswa: pane hwaro hwakasimba hwemigraine uye inogona mukati kurwadziwa kusingaperi, paanenge ari mupfari, Parkinson's kana Alzheimer's, tsvakurudzo ichiri kuenderera mberi.
Nezvekumanikidzwa kweropa, data inoratidza a kuderedza kuduku muvanhu vane hypertensive, uye muglucose metabolism, inogona kubatsira kuvandudza insulin senitivity. Zvakare, mhedzisiro yacho inowirirana kana paine kushomeka kweiyo mineral.
Dosage, mafomu uye nguva yekuwedzera
Muvanhu vakuru, nhungamiro yakachengeteka inowanzova pakati 200 uye 350 mg / zuva ye elemental magnesium, kugadzirisa zvinoenderana nezvinodiwa, kushivirira, uye kudya. Kupfuura mari iyi kunowedzera njodzi ye laxative mhedzisiro, kunyanya mukutora kwepamusoro chete.
Pakati pemhando dzakajairika, iyo bisglycinate Inomira pachena nekuda kwekushivirira kwayo uye citrate pakunyura kwayo kwakanaka, nepo okisijeni ichipa huwandu hwepiritsi papiritsi asi inonyudzwa zvakanyanya uye inoita laxativeSarudzo inobva pane chinangwa uye kuti munhu mumwe nomumwe anochishivirira sei.
Makiriniki mazhinji anokurudzira kutenderera kweanenge 8-12 mavhiki kuzadza zvitoro, kuongororazve kubva ipapo. Kana magnesium-kurasikirwa zvinhu (kushungurudzika, caffeine, diuretics) isina kugadziriswa kana kudya kusina kunaka mune magnesium zvinyorwa, kutarisirwa kunotarisirwa kunogona kudiwa. professional.
Yambiro muitsvo kana chirwere chechiropa uye muvanhu vakura: njodzi ye kuunganidza kana migumisiro Migumisiro yakaipa yakakura, saka zvinokurudzirwa kuti munhu mumwe nomumwe uye abvunze asati atanga chero chekuwedzera.
Kudyidzana, kurasikirwa uye nzira yekuvandudza kunyura
La caffeine inoderedza intestinal kubatwa kwemagnesium uye inowedzera kubuda kwayo weti. Kuti uderedze izvi, paradzanisa iyo Kunwa kofi, zvinwiwa zvesimba kana cola zvinwiwa zvinyoro kubva pakutora magnesium uye kuisa pamberi a zvine mwero kushandiswa.
Zvimwe zvikonzero zvinotsigira kurasikirwa ndezvi: kushushikana kusingaperi, doro, mamwe madiuretics, uye mvura yakawandisa. Uyezve, kudya kwakanyanya mu calcium, phosphates (carbonated soft drinks) kana mapuroteni anogona kuderedza bioavailability yavo.
Magnesium inopindirana nemishonga: nzvimbo zvishoma 2 maawa Nekuremekedza levothyroxine, iron, calcium uye mishonga inorwisa mabhakitiriya yakadai sequinolones kana tetracyclines, kudzivirira kubva chelate uye kushanda kwayo kunoderedzwa.
Patafura, sarudza zvikafu zvakapfuma mu magnesium: dzungu mbeunzungu (cashews, almonds), legumes, miriwo yemashizha egirinhi, zviyo, high% cocoa nehove dzine mafuta uye mvura yekokonati. Chikafu ndicho hwaro; kuwedzera, a kutsigira pazvinenge zvichidiwa.
Kushaya, kuongororwa uye nguva yekubvunza
Kushaya kunogona kuva subclinical uye kusaratidza muyedzo yeropa, nekuti yakawanda ye magnesium iri intracellular. Nokudaro, zviratidzo zvakadai semakumbo, kushaya hope, kuzvidya mwoyo kana kushatirwa kunogona kutungamirira murapi kunyange nekuongorora kwakajairika.
Zvimwe zvikwata zviri kuongorora maturusi epamusoro, akadai sezvidzidzo epigenetic kana mapaneru anoshanda, kuburitsa zvinodiwa. Chero nzira, chinhu chakakosha ndechekudzivirira kuzvirapa kwenguva refu uye kugadzirisa dosi kune mhinduro kubva kumunhu wese.
Kubatsira kwakanyanya kana pane dhefisiti chaiyo; kana pasina dhefisiti chaiyo, iyo yakawandisa ndeye inobvisa uye chete laxative mhedzisiro inoonekwa. Muvatambi uye vanhu vanoshingaira, normalizing mazinga anogona kuderedza cramps uye kunatsiridza kuputsa, nguva dzose mukati memishonga yakachengeteka.
Nekudya kwakapfuma mune zvechisikigo, kutonga kwe zvinonetsa uye nhungamiro yakanyatsoratidzwa, magnesium inogona kubatsira pakurara zviri nani, simba rakawanda uye kugadzikana kwemhasuru, kuchengetedza hungwaru uye hutano-hwakavakirwa nzira. umboo.
