Wakamboona kuneta here, kurwadza kwetsandanyama, kana kuti kamwe-kamwe kushanduka-shanduka kwemazuva ano? Iwe unogona kunge usiri kuwana magnesium yakakwana. Izvi zvakakosha, asi kazhinji zvisingatarisirwi, mineral ndiyo kiyi kune anopfuura mazana matatu emabasa enzymatic mumuviri. Unoida kuti ibudise simba, chengetedza hurongwa hwetsinga dzakagadzikana, uye ive nechokwadi chekushanda kwemhasuru nemoyo.
Kushaikwa kweMagnesium hakungori kwakajairika, asi muzviitiko zvakawanda zvinoenda zvisingaoneki kusvikira zviratidzo zvawedzera. Muchinyorwa chino, tichapaza kuti kuderera kwe magnesium kunokanganisa sei muviri wako, izvo zvekudya zvinogona kutadzisa kunyura, uye, zvakanyanya kukosha, ndedzipi dzimwe nzira dzekudya dzaunga sanganisa kuchengetedza hutano hwako.
Ndeapi mabasa anoita magnesium mumuviri?
Magnesium ndiyo yechipiri yakanyanya kuwanda mumasero edu mushure me potassium., uye zvinofungidzirwa kuti muviri wemunhu une magiramu ari pakati pe20 ne25 emineral iyi. Pakati pe50% ne60% inochengetwa mumapfupa, asi iyo yakasara inogoverwa pakati pemasuru uye zvinyoro zvinyoro.
Iyi mineral inotora chikamu mune anopfuura mazana matatu akakosha biochemical reaction. Zvimwe zvezvinonyanya kukosha zvinosanganisira:
- Kugadzirwa kwesimba (ATP)
- DNA uye RNA synthesis uye kugadzirisa
- Kudzora kwetsandanyama contraction uye nerve function
- Kuchengetedza immune system
- Kuenzanisa kurova kwemwoyo uye BP
Mukuwedzera, magnesium Izvo zvakakosha mukutonga kweiyo endocrine system, kubatsira kugadzirisa kushushikana uye kuenzanisa mazinga ehuga.
Kushaikwa kwayo kwakawanda sei?
Kunyange zvazvo vanhu vakawanda vasingazvizivi, chikamu chikuru chevanhu hachizadzisi kudya kwezuva nezuva kunokurudzirwa. Maererano nezvidzidzo zvenguva pfupi yapfuura, kusvika ku79% yevanhu vanokundikana kusvika kunyange 80% ye magnesium yavanofanira kushandisa zuva nezuva. Izvi zvinotyisa, sezvo zvinogona kuva nemigumisiro inokosha pahutano.
Zvikonzero zvakasiyana-siyana, asi pakati pezvinonyanya kuzivikanwa ndezvi:
- Kunyanya kushandiswa kwe-ultra-processed foods, kushaya zvokudya zvinovaka muviri zvinokosha.
- Kushungurudzika kusingaperi, iyo inokonzera kubviswa kukuru kwe magnesium muweti.
- Kunyanya kunwa doro, kofi kana zvinwiwa zvesimba, izvo zvinokurumidzira kurasikirwa kwechicherwa ichi.
- Kusagadzikana kwegastrointestinal kusagadzikana zvakadai seCrohn's disease kana intestinal malabsorption.
- Chirwere cheshuga mhando 2, nekuda kwekuwedzera urinary excretion yemaminerari.
Iwe unofarira kudzidza zvakawanda nezve zviratidzo zvinoenderana? Unogona kutarisa chinyorwa ichi nezvazvo Magnesium kushomeka, zvikonzero zvayo uye zviratidzo.
Ndezvipi zviratidzo zveyakaderera magnesium mazinga?
Zviratidzo zvinogona kuva zvose zvemuviri uye zvepfungwa uye zvinosiyana zvichienderana nehuwandu hwekukanganiswa. Mumatanho ekutanga, zviratidzo zvinowanzova zvinyoro, asi kana zvikasiyiwa zvisina kurapwa, zvinogona kukura kuva zvinonetsa.
- Kuramba kuneta uye kupera simba
- Nausea kana kushaya appetite
- Tsandanyama cramps, spasms, uye kunyange pfari
- Kurova kwemoyo kusingaite (arrhythmias)
- Kuchinja-chinja kwemanzwiro, kufunganya, kushaya hope, uye kunetseka kuisa pfungwa pachinhu chimwe
Muzviitiko zvakanyanyisa, kushayikwa kunogona kutungamirira ku hypocalcemia (yakaderera calcium level) kana hypokalemia (kushaya potassium), izvo zvinotungamirira kumatambudziko makuru ekliniki. Kunzwisisa kuti zviratidzo izvi zvinoenderana sei nezvakaderera-magnesium chikafu chakakosha kuhutano hwako.
Zvokudya zvinodzivirira kubatwa kwakakodzera kwemagnesium
Hazvina kukwana kudya chikafu chakapfuma mu magnesium kana panguva imwe chete isu tichimedza zvigadzirwa zvinotadzisa kutorwa kwayo. Mamwe makomisheni uye madyiro anogona kuvharidzira kushandiswa kwavo:
- Caffeine: iripo mukofi, tii uye zvinwiwa zvinyoro, inoshanda se diuretic uye inodzinga magnesium kuburikidza weti.
- Phytates uye oxalates: Inowanikwa muzviyo zvakakwana, sipinashi, beet uye chokoti, uye inogona kusunga kune magnesium uye inoita kuti irege kubatwa.
- Shuga yakanatswa: inoshandura intestinal microbiota, inodzivisa kunwa kwemaminerari uye inokonzera kuzvimba kwehuropi.
- Yakawandisa calcium: iripo mune zvakawanda zvemukaka zvigadzirwa; inokwikwidza ne magnesium kuti itore.
- mafuta akacheneswa: sechibage kana sunflower, gadzira neuronal kuzvimba izvo zvinogona kuderedza metabolic kunyatsoshanda kwemagnesium.
Ndezvipi zvikafu zvakanaka zve magnesium?
Mashoko akanaka ndeaya Iko kune yakakura siyana ye magnesium-yakapfuma chikafu inowanikwa kune chero mhando yekudya.. Heano mamwe epamusoro aunogona kuwedzera kune ako ezuva nezuva menyu:
- Mbeu: mhodzi dzenhanga (592 mg/100g), mufurakisi (392 mg), sesame (370 mg).
- Nuts: cashews (267 mg), maarumondi (258 mg), nzungu (250 mg).
- Muriwo: soya beans (250 mg), chickpeas (150 mg), nyemba (78 mg).
- Miti yakasvibira yemashizha: chard (76 mg), sipinashi (54 mg pa 100 gramu), kushandiswa kwavo kunobatsira zvikuru.
- Frutas: avocado (41 mg), banana (38 mg), kiwi uye apricot (12 mg).
- Mbeu dzese: bran yegorosi (611 mg), germ yegorosi (313 mg), mupunga webrown uye mapfunde.
- Black chocolate: inenge 100 mg pa100 gramu.
Zvokudya zvegungwa, senge mussels, anchovies uye clams, inopawo huwandu hwepakati hwemagnesium. Kubatanidza zvikafu izvi zvinokubatsira kudzivirira matambudziko ehutano ane chekuita nekushomeka kwemineral iyi.
Mazano uye matipi ekupfumisa kudya kwako ne magnesium
Kuchinja kuduku mukudya kwako kunogona kuita musiyano mukuru. Mamwe mazano anoshanda anosanganisira:
- Idya chitsama chenzungu dzisina munyu pazuva.
- Wedzera sesame, flax kana mhodzi dzenhanga kune yogati, saladhi kana mafuta emiriwo.
- Sarudza zviyo zvakakwana uye dzivisa zvakanatswa.
- Tsiva mafuta akacheneswa nemamwe mafuta emuorivhi.
- Sanganisira miriwo yemashizha egirini mukudya kumwe chete pazuva, zvakadai sepinashi, iyo ine magnesium yakawanda.
Ko kana uchida zvokuwedzera?
Kuwedzera kunogona kudikanwa mumamiriro ekushayikwa kwakanyanya kana kana paine pathologies inodzivirira kubatwa kwayo. Mhando dzinonyanya kukurudzirwa kune yavo yakakwirira bioavailability ndeye magnesium citrate, magnesium chloride, uye magnesium orotate.
Hazvikurudzirwi kudarika 350 mg zuva rega rega pasina kutarisirwa kwechiremba., sezvo kuwandisa kwedosi kunogona kutungamirira kumigumisiro yakadai semanyoka kana, muzviitiko zvakanyanyisa, zvinetso zvemwoyo. Kana iwe uchida rumwe ruzivo nezve mabhenefiti ezvekuwedzera, tarisa ichi chinyorwa pane magnesium, zvekudya uye zvinowedzera.
Mimwe mishonga yakadai semishonga inorwisa mabhakitiriya, diuretics, uye antacids inogonawo kupindirana ne magnesium supplements, saka zvakakosha kubvunza nyanzvi yehutano.
Kuongorora mazinga e magnesium kwakakosha kuti uchengetedze muviri wako nepfungwa zviri pakati nepakati. Kugadzirisa chikafu chako, kudzivirira chikafu chinochivharira, uye kuisa pamberi izvo zvinopa zvinokutendera iwe kutora nhanho hombe kune hutano hwese huri nani pasina kudiwa kwezvekuwedzera muzviitiko zvakawanda. Muviri une maginesiamu akaringana matura imuviri wakasimba kurwisa kushushikana, kuneta, uye kunyangwe kuchembera.
