Mumwedzi ichangopfuura, kufarira mu magnesio, chicherwa chakakosha chinobatanidzwa muhuwandu hwemaitiro emuviri. Vanhu vazhinji vanoitora kuti varare zviri nani (dzimwe nguva pamwe chete yekuzorodza yekunwa mabikirwo), kuderedza kuneta kana kubvisa mazamu, asi kuti ungasarudza sei chimiro chakanaka uye maitiro akakodzera haasi nguva dzose anotorwa. zvekungwaririra zvinofanira kuteverwa.
Kupfuura mafadhi, humbowo hunotsigira basa rayo mukushanda kwetsandanyama, kutapurirana tsinga, uye kugadzirwa kwesimba, kunyangwe kushandiswa kwayo kuchifanira kuve. kufunga uye kutarisirwa kana paine marapiro chaiwo kana mamiriro ezvinhu. Pano tinoongorora zvarinopa, rudzi rwekusarudza, matorerwo acho, uye chii chekuchenjerera.
Mafomu e magnesium uye izvo chimwe nechimwe chinoshandiswa
Magnesium munyu haashanduke: imwe neimwe ine zvakasiyana kunyura uye kushivirira zvimiro. citrate Inowanzoshandiswa pakusagadzikana kwakadai semakumbo kana kubatsira kufamba; yakanyatsogadziriswa, kunyange zvazvo kushanda kwayo kunoenderana nechikamu chegastric acidity, saka avo vanoshandisa proton pump inhibitors (semuenzaniso omeprazole) inogona kushandiswa zviri nani mune mamwe marudzi.
El bisglycinate Munyu wechelated une kushivirira kwakanaka kwekugaya uye unowanzo kusarudzirwa zvinangwa zvine chekuita nehurongwa hwetsinga: kuzorora, kushushikana kana kushushikana. kuneta kwepfungwaIyo yakajairika sarudzo kana uchitsvaga kuderedza laxative mhedzisiro uye kugadzirisa bioavailability.
El threonate Inomira kunze kwekusvika kwayo mukati mehutano hwemagetsi; inobatanidzwa nerutsigiro rwekuziva, kuisa pfungwa uye hupenyu hwehupenyu. kurara. Nekuda kwake, malato Zvinogona kunge zvichinakidza kune avo vanoda kutsigirwa mukushanda kwemhasuru uye kupora.
Mamwe mafomu akadai carbonate kana hydroxide inoshandiswa zvakanyanya kune dzimwe nguva kuvimbiswa, nepo oxide Inowanzova yakanyanya kuwandisa uye inogona kunge isiri iyo yakanakisa imwe nzira kana iwe uchitsvaga kuenderera kushandiswa pasina kusagadzikana kwekugaya.
Kudyidzana nemishonga uye chikafu
Magnesium inogona kukanganisa kutorwa kwemamwe madhiragi, saka zvinokurudzirwa kuronga madhizi. levothyroxine (hypothyroidism) inokurudzirwa kuparadzanisa zvishoma 4 maawa kudzivisa kuderedza kushanda kwayo.
Magnesium inofanirawo kuparadzaniswa zvishoma 3 maawa chokwadi mishonga inorwisa mabhakitiriya zvakadai se ciprofloxacin kana doxycycline, sezvo vachigona kuumba macomplexes anoderedza kutorwa kwemushonga. Iyi poindi yakakosha yekusakanganisa kurapwa.
ari loop diuretics (somuenzaniso, furosemide) inogona kukurudzira kurasikirwa kwemagesium; muzviitiko izvi, kutarisirwa kwechiremba kunokosha kugadzirisa dhigirii uye kudzivisa hypomagnesemia. Mukuwedzera, zvokudya zvakapfuma mu calcio kana calcium supplements inokwikwidza kune vatakuri vakafanana, saka zviri nani kuparadzanisa kutora kwavo nemaawa akati wandei.
Kushandiswa kwenguva refu kwe gastric vadziviriri Inogona kubatanidzwa nechepasi magnesium mazinga; kana ma cramps, kuneta kana kushaya simba zvichionekwa, zvinokurudzirwa kubvunza nyanzvi yehutano kuti iongorore analytics uye nhungamiro kugadzirisa.
Dose, dosage chirongwa uye nguva
Iyo indicative reference intake yakatenderedza 400 mg pazuva muvarume uye imwe 310-360 mg pazuva muvakadzi, zvichienderana nedanho rehupenyu. Nekudaro, iyo chaiyo huwandu uye fomu yakasarudzwa inofanirwa kuve yakasarudzika, kunyanya kana paine pathologies kana kurapwa pamwe chete.
Nezvenguva yezuva, vanhu vazhinji vanosarudza kuitora mangwanani. noche pavanenge vachitsvaka kuzorora nekuzorora; vamwe vanoibatanidza mangwanani kana chinangwa chiri kutsigira kushanda. Chinhu chakakosha kuchengetedza chimiro chakafanana, chiperekedze nemvura, uye kudzivirira kusangana nemishonga kana calcio kuitira kuti usadzivisa kunwa.
Kana uchitanga wedzero, kuchenjera kutevera zita remugadziri uye kukoshesa munyu wakanakisa. bioavailability zvichienderana nechinangwa. Muzviitiko zvekutadza kwetsvo, pamuviri, kuyamwisa, kana pasi pekurapa kusingaperi, kukurudzirwa nguva dzose kubvunza chiremba kare. zvokurapa.
Magnesium haitsivi maitiro ane hutano: inovatsigira. Kuchengeta kudya kwakadzikama, kugadzirisa kushushikana, kurara zvakakwana, uye kurovedza muviri zuva nezuva zvinowanzoita mutsauko wakawanda kupfuura chero chimwe chekuwedzera. kapu.
Zvokudya zvine magnesium uye nguva yekufunga nezvekuwedzera
Usati wawedzera, zvinokurudzirwa kusimbisa kudya ne Natural masosi: miriwo yemashizha yakasvibirira (spinach, chard), nyemba (zvakadai se lens), nzungu (cashews, pistachios, hazelnuts), mhodzi, zviyo uye dzimwe hove. banana uye kocoa yakachena inopawo huwandu hunoyemurika.
Vanamazvikokota vezvokudya zvinovaka muviri vanosimbirira pakuti “kutanga chikafu"Uye, kana chinangwa chikasaitika kana paine mamiriro chaiwo (yakanyanya kudzidziswa mitoro, kushushikana kwakasimba, kuchinjika mafambiro), funga nezvekuwedzera kune zvinodiwa: bisglycinate nokuda kwekuzorora uye hurongwa hwekutya, citrate zve cramps kana transit, threonate yekutarisa uye malate kune simba remhasuru.
Kana maitiro ekudya asina kunaka kana kunetsa kutora zvinovaka muviri, kutarisisa kwehunyanzvi kunobatsira kuona kushomeka uye kudzivirira kutenga kwechimbichimbi kunotungamirwa nemaitiro kana ongororo pasina mamiriro.
Mumwedzi ichangopfuura kwave nekuwedzera mune zvigadzirwa zvinosanganisa akati wandei munyu (semuenzaniso citrate + bisglycinate) nechivimbiso che“kunwa kukuru.” Nepo aya mafomula achigona kubatsira, kiyi inosara yekusarudza iyo chaiyo. munyu wakakwana nokuda kwechinangwa chaicho uye kuongorora zvinogona kuitika.
Magnesium inogona kuva mubatsiri akanaka kana fomu chaiyo yakasarudzwa, kuparadzaniswa kwemishonga kunoremekedzwa, uye inoperekedzwa nekudya uye kuzorora. Nekutarisa akangwara uye akasarudzika, iwe unowanzo cherechedza mabhenefiti pasina kutya kana mhedzisiro.
