Magnesium yave kuwedzera mukurumbira munyika yehutano, uye nechikonzero chakanaka. Iyo mineral inobatanidzwa mumazana ekuita enzymatic mumuviri, zvichiita kuti ive mutambi akakosha mumabasa akakomba senge kudzora shuga yeropa, tsandanyama uye nerve basa, nezvimwe.
Sezvo yakakosha sezvairi, inoonekwa seimwe yeinoshomeka chikafu, zvinoreva kuti vanhu vakuru vazhinji havawane zvakakwana. Mune mamwe mazwi, vazhinji vedu vangaita zvakanaka kuwedzera yedu magnesium yekudya kubva kune hutano hwese chikafu.
Chii icho?
Ndiyo imwe yemaminerari anowanzo kuwanikwa mumiviri yedu, saka hazvishamise kuti inoita mabasa mazhinji akakosha. Izvo zvakakosha kuchengetedza moyo une hutano, sezvo zvichidikanwa kune iyo kusununguka kwemhasuru uye kuzorora. Kunyangwe iyo mineral inobatanidzwa munzira dzemakemikari dzinoburitsa simba mumuviri, inozivikanwa zvakare kunounza kudzikama.
Inotodiwa kuita ATP (kana kuti adenosine triphosphate), inova ndiyo tsime guru remuviri.
Zvokudya zvine Magnesium
Iwe unogona kuwana iyi mineral kubva kune zvakasiyana-siyana zvezvirimwa zvekudya. Izvo zvakakosha zvekudya zve magnesium zvinosanganisira:
- Maamondi: 80 mg, 19% yehuwandu hunokurudzirwa zuva nezuva mumagiramu makumi matatu
- Sipinachi: 78 mg, 19% DV mu½ mukombe (yakabikwa)
- Nzungu dzemakwenzi: 74 mg, 18% DV mumagiramu makumi matatu
- Soy mukaka: 61 mg, 15% DV mu1 kapu
- Nyemba nhema: 60 mg, 14% DV muhafu yekapu (yakabikwa)
- edamame: 50 mg, 12% DV muhafu yekapu (yakabikwa)
- Nzungu ruomba: 49 MG, 12% DV mune 2 scoops
- Mbatata yakabikwa neganda: 43mg, 10% DV
- Zvimwe zvekudya zvine magnesium zvinosanganisira mupunga webrown, oatmeal, mabhanana, dzimwe hove, uye avocado.
Pamusoro pezvo, kune zvimwe zvikafu zvine yakakwira magnesium izvo zvatinofanira kuunza mukudya kwedu kwenguva dzose.
Chokoreti inovava: 16%
Chokoreti yakasviba ine hutano sezvainonaka. Iyo yakanyanya kukwirira mu magnesium, ine 64 mg mune 1-ounce (28-giramu) inoshumira, iyo iri 16% yemubhadharo wezuva nezuva unokurudzirwa. Chokoreti yakasviba zvakare yakakwira musimbi, mhangura, uye manganese uye ine prebiotic fiber inopa hutano hwehuturu hwehutachiona.
Uyezve, yakazara neanobatsira antioxidants. Izvi zvinovaka muviri zvinoderedza mahara radicals, ari mamorekuru anokuvadza anogona kukuvadza maseru uye kutungamirira kuchirwere. Chokoreti yakasviba inonyanya kubatsira kune hutano hwemoyo, sezvo iine flavanols, iyo ine simba antioxidant komisheni inodzivirira "yakaipa" LDL cholesterol kubva kune oxidizing uye inonamira kumaseru anotenderedza tsinga.
Kuti unyatsokohwa zvakanakira chokoreti yakasviba, sarudza chigadzirwa chine kanenge 70% cocoa. Kana tikasarudza chikamu chepamusoro, zvinotova nani.
Avocados: 15%
Avocado muchero unovaka muviri zvinoshamisa uye inonaka sosi yemagnesium. Imwe yepakati avocado inopa 58 mg ye magnesium, inova 15% ye RDI. Makotapeya anewo potassium yakawanda, B mavhitamini, uye vhitamini K. Uye kusiyana nemichero mizhinji, ane mafuta akawanda, kunyanya ane utano hwakanaka hwemonounsaturated mafuta.
Mukuwedzera, ivo vane yakanakisa sosi ye fiber. Muchokwadi, gumi nematatu e13 magiramu emacarbs ari muavocado anobva kune faibha, zvichiita kuti ive yakaderera zvakanyanya mumacarbs anogayiwa. Zvidzidzo zvakaratidza kuti kudya maavocados kunogona kuderedza kuzvimba, kuvandudza cholesterol mazinga, uye kuwedzera manzwiro ekuzara mushure mekudya.
Muriwo
Legumes imhuri yemiti ine kudya kunosanganisa nenyemba, bhinzi, pizi, pizi nesoya bhinzi. Iwo akakwira zvakanyanya mune zvakawanda zvakasiyana zvinovaka muviri, kusanganisira magnesium. Semuenzaniso, 1-kapu yekushumira yebhinzi nhema yakabikwa ine 120 mg yemagnesium, inova 30% yemubhadharo wezuva nezuva unokurudzirwa.
Legumes zvakare yakapfuma mu potassium uye iron uye yakakosha mapuroteni kune vanodya miriwo. Nemhaka yokuti maruva ane fiber yakawanda uye ane glycemic index yakaderera, anogona kuderedza cholesterol, kuvandudza kudzora shuga muropa, uye kuderedza ngozi yehosha yemwoyo.
Nuts
Nzungu dzinovaka muviri uye dzinonaka. Mhando yemichero inonyanya kukwira mu magnesium ndeye maamondi, cashews uye Brazil nzungu. Semuenzaniso, 28-giramu yekudyara yecashews ine 82 mg yemagnesium, kana 20% yemubhadharo wezuva nezuva unokurudzirwa.
Nzungu dzakawanda zvakare inzvimbo yakanaka yefiber uye monounsaturated mafuta uye yakaratidzwa kuvandudza shuga yeropa uye cholesterol mazinga muvanhu vane chirwere cheshuga. Nzungu dzeBrazil zvakare dzakanyanya kukwira mu selenium. Muchokwadi, nzungu mbiri dzeBrazil chete dzinopa zvinopfuura 100% yemuyero wezuva nezuva weiyi mineral.
Mukuwedzera, nzungu inopesana nekuputika, inobatsira kuhutano hwemwoyo, uye inogona kuderedza chido kana ichidyiwa sechingwa.
Mbeu
Mbeu dzine utano hwakanaka. Zvakawanda, kusanganisira mbeu dze mucheka, manhanga y chia, ine huwandu hwakawanda hwe magnesium. Mbeu dzenhanga ndiyo inonyanya kunaka sosi, ine 150 mg mu28-ounce inoshumira. Izvi zvakaenzana nehuwandu hwe37% yemvumo yezuva nezuva inokurudzirwa.
Uyezve, mhodzi dzakapfuma mune iron, monounsaturated mafuta, uye omega-3 fatty acids. Uye yakanyanya kwazvo mu fiber. Muchokwadi, anenge ese macarbohydrates ari mumbeu anobva kune fiber. Izvo zvakare zvine antioxidants, izvo zvinodzivirira masero kubva mukukuvadza emahara radicals anogadzirwa panguva yemetabolism. Flaxseeds dzakatoratidzwa kuderedza cholesterol uye inogona kuva nemabhenefiti ekurwisa kenza yemazamu.
Mabhanana: 9%
Mabhanana ari pakati pemichero yakakurumbira munyika. Ivo vanozivikanwa zvakanyanya nekuda kwehuwandu hwe potassium, iyo inogona kuderedza BP uye yakabatana nenjodzi yakaderera yechirwere chemoyo. Asi ivo vakapfumawo mumagnesium: bhanana hombe rine 37mg, kana 9% yemubhadharo wezuva nezuva unokurudzirwa.
Mukuwedzera, mabhanana anopa vitamini C, vitamini B6, manganese uye fiber. Mabhanana akaibva ane shuga yakawanda nemacarbohydrates kupfuura mimwe michero yakawanda, saka anogona kunge asina kukodzera vanhu vane chirwere cheshuga. Zvisinei, chikamu chikuru chemakhahydrates mubhanana yakasvibirira inopikisa starch, iyo isingagayirwi kana kubatwa.
Resistant starch inogona kuderedza mazinga eshuga, kuderedza kuzvimba, nekuvandudza hutano hwematumbu.
Tofu
Tofu chinhu chikuru mukudya kwezvirimwa nekuda kwehuwandu hweprotein. Kana mukaka wesoya wakatsikirirwa mumucheka mutsvuku, unozivikanwawo se tofu.
A 100-gram service ine 53 mg ye magnesium, inova 13% yemubhadharo wezuva nezuva unokurudzirwa. Imwe inoshumira inopawo magiramu gumi eprotein uye 10% kana kupfuura yeRDA ye calcium, iron, manganese, uye selenium.
Uyezve, zvimwe zvidzidzo zvinoratidza kuti kudya tofu kunogona kudzivirira masero akavhara tsinga uye kuderedza ngozi yekenza yemudumbu.
Quinoa
Magnesium-yakapfuma zviyo zvinosanganisira gorosi, oats, uye bhari, pamwe nemapseudograins akadai sebuckwheat uye quinoa. Mbeu dzakakwana manyuko akanaka ezvikafu zvakawanda, kusanganisira magnesium.
A 28-ounce inoshandiswa yebhakkwheat yakaomeswa ine 65 mg ye magnesium, inova 16 muzana yemubhadharo wezuva nezuva unokurudzirwa. Zviyo zvakawanda zvezviyo zvinewo mavhitamini eB akawanda, selenium, manganese, uye fiber.
Pseudograins senge buckwheat uye quinoa akakwira muprotein uye antioxidants pane zvechinyakare zviyo sechibage negorosi. Mukuwedzera, ivo vane gluten-isina, saka vanhu vane chirwere chechiliac kana avo vanonzwa ne gluten vanogonawo kunakidzwa nazvo.
hove dzine mafuta
Hove, kunyanya hove dzine mafuta, dzinovaka muviri zvinoshamisa. Mhando dzakawanda dzehove dzine magnesium yakawanda, kusanganisira salmon, mackerel, uye tuna.
Hafu yefillet (178 gramu) yesalmon ine 53 mg yemagnesium, inova 13% yemubhadharo wezuva nezuva unokurudzirwa. Inopawo zvinokatyamadza 39 magiramu emhando yepamusoro mapuroteni. Uyezve, hove ine potassium yakawanda, selenium, B mavhitaminzi, uye zvimwe zvinovaka muviri.
Kudyiwa kwehove dzine mafuta akawanda kwakabatanidzwa nekudzikira kwengozi yezvirwere zvisingaperi zvisingaperi, kunyanya chirwere chemoyo. Aya mabhenefiti akaverengerwa kuwanda kweOmega-3 fatty acids.
Kubatsirwa
Magnesium ndiyo yechina yakanyanya kuwanda kwemaminerari mumuviri wemunhu. Inotamba mabasa akati wandei akakosha muhutano hwemuviri nehuropi. Zvisinei, tinogona kusawana zvakakwana, kunyange kana tikadya zvokudya zvine utano. Nokudaro, zvinokurudzirwa kuziva maitiro ayo akanaka.
Kuvandudza mashandiro
Magnesium inoitawo basa mukuita maekisesaizi. Panguva yekurovedza muviri, tingada 10-20% yakawanda magnesium kupfuura patinenge tichizorora, zvichienderana nebasa racho. Iyi mineral inobatsira kufambisa shuga yeropa kumisungo uye kubvisa lactate, iyo inogona kuvaka panguva yekurovedza muviri uye kukonzera kuneta.
Zvidzidzo zvakaratidza kuti kuwedzera kunogona kuvandudza kushanda kwemuviri muvatambi, vakwegura, uye vanhu vane zvirwere zvisingaperi. Ivo zvakare vakawana kudzikiswa kwemazinga e insulin uye mahormone ekushushikana. Zvisinei, uchapupu hwakavhengana. Zvimwe zvidzidzo hazvina kuwana rubatsiro kubva kune magnesium supplementation muvatambi vane yakaderera kana yakajairika mazinga emaminerari.
Mapfupa akasimba
Inenge 50 kusvika 60 muzana ye magnesium yemuviri inochengetwa mumapfupa. Kufanana necalcium, inobatsira kuchengetedza mapfupa emamineral density, kutsigira bhonzo chimiro uye simba.
Saka hazvisi zvese zvinoshamisa kuti kushomeka kwe magnesium kwakabatanidzwa kune yakawedzera njodzi ye osteoporosis
BP ine utano
inogona kuva nemigumisiro antihypertensives kana kuderedza BP nekuda kwekugona kwayo kuzorodza tsinga. Uyezve, tsvakurudzo inoratidza kuti kuwedzera kunogona kuva kupindira kunobatsira kune vanhu vane high blood pressure.
Mimwe miedzo yekiriniki yakaratidza kuwirirana kwakashata pakati peserum magnesium mazinga uye diastolic BP, maererano neAugust 2016 meta-analysis mumagazini Hypertension. Vatsvakurudzi vanogumisa kuti magnesium supplementation inogona kubatsira kuderedza ropa.
kudzora shuga yeropa
Ichi chicherwa chinoita basa rakakosha mukuita kwemuviri izvo zvinogadzirisa insulin secretion uye senitivity, uye inokanganisa kuenzana kweshuga yeropa. Zvidzidzo zvinoratidza kuti inenge 48% yevanhu vane chirwere cheshuga chechipiri vane mazinga mashoma e magnesium muropa ravo. Izvi zvinogona kukanganisa kugona kwe insulin kuchengetedza shuga yeropa pasi pesimba.
Uyezve, kudya kwakakwirira kwemagesium kwave kwakabatanidzwa nehuwandu hwehutachiwana hwechirwere cheshuga chechipiri, uye 2 kusvika ku25 muzana yevanhu vane chirwere cheshuga chechipiri vakaratidzwa kuva ne hypomagnesemia, kana kuti yakaderera mazinga e magnesium muropa. Gunyana 38 PLOS Imwe chidzidzo.
Rwisa kuora mwoyo
Magnesium inobata basa rakakosha mukushanda kwehuropi uye manzwiro, uye mazinga akaderera akabatana nenjodzi yakawedzera yekuora mwoyo. Zvimwe zvidzidzo zvakawana kuti vanhu vari pasi pezera re65 vane yakaderera magnesium kudya vaiva ne22% yakawedzera njodzi yekuora mwoyo.
Dzimwe nyanzvi dzinofunga kuti iyo yakaderera magnesium yezvikafu zvemazuva ano inogona kukonzera zviitiko zvakawanda zvekuora mwoyo uye chirwere chepfungwa. Zvisinei, vamwe vanosimbisa kudiwa kwekutsvakurudza kwakawanda munharaunda iyi. Zvisinei, kuwedzera neiyi mineral kunogona kubatsira kuderedza zviratidzo zvekuora mwoyo, uye mune dzimwe nguva, migumisiro inogona kuva inoshamisa.
defit ngozi
Kuderera kwemazinga kunogona kuwedzera njodzi yemamiriro akasiyana-siyana, kusanganisira migraines, rudzi rwechirwere cheshuga 2, chirwere chemwoyo uye chirwere cheAlzheimer, pakati pevamwe, maererano nekuongorora kweSeptember 2015 mumagazini Nutrients.
Kusakwana kunogona kukonzera:
- Hypertension
- Yakaderera insulin senitivity uye glycemic control
- Kupererwa nechido
- Kuneta
- Kushaya simba
- Tsandanyama tsandanyama
- Mwoyo rhythm abnormalities
- Kubatwa
- Kuwedzera kukanganisa kwe electrolyte (yakaderera calcium, yakaderera potassium)
Sezvo maminerari achinyanya kuwanikwa muzviyo, bhinzi, nzungu, uye mhodzi, zvinogoneka kuti vanhu vasina kudya kwakakwana usawana magnesium yakakwana. Vanhu vane doro, chirwere cheshuga, gastrointestinal mamiriro, kana kutora mishonga yakawanda vanogonawo kuva pangozi yekushaya mineral.
Vakuru vakura vanowanzove panjodzi huru yekushomeka nekuti havatore mamineral pamwe nevakuru vadiki uye zvakare vanowanzobuda zvakanyanya kuburikidza neitsvo.
Vanhu vane chirwere cheitsvo vanogonawo kunge vari panjodzi yekushaikwa nekuda kwekusashanda zvakanaka kweitsvo.
Ngozi dzekunyanyisa
Mune vanhu vane hutano, hapana njodzi yekudya yakawandisa magnesium kubva mukudya nekuti itsvo dzedu dzinoburitsa chero yakawandisa kuburikidza weti.
Nekudaro, yakakwira doses ye magnesium kubva kune zvinowedzera kana mishonga (yakadai selaxatives) inogona kukonzera manyoka.
Kune vakuru vane makore 19 zvichikwira, iyo inoshiviririka yepamusoro yekutora magnesium ndeye 350 milligrams pazuva (saka ita shuwa kuti wedzero yako haina zvakawanda kupfuura izvi, kana uri kutora imwe).
Ngozi dzehutano dzine chekuita nekudya zvakanyanya dzinosanganisira:
- manyoka
- Kushungurudzika
- Kuputika
- abdominal cramp
- Hypotension kana kuderera kweropa.
- Kushaya simba kwetsandanyama
- Kushungurudzika
- Kupfupika kwemweya
- Arrhythmia
- Kumira kurova kwemoyo
kusangana kwezvinodhaka
Magnesium supplements yakaratidzwa kuti inopindirana nemishonga yakajairika, kusanganisira bisphosphonates yekurapa osteoporosis, mishonga inorwisa mabhakitiriya yakadai se tetracyclines uye quinolones, loop uye thiazide diuretics, uye proton pump inhibitors.
ari sulfonylureas yechirwere cheshuga inogonawo kuita ne magnesium, maererano nekuongorora kwaApril 2016 muTherapeutic Advances muEndocrinology uye Metabolism.
ari bisphosphonates uye antibiotics dzinofanirwa kutorwa kwemaawa maviri kubva kune magnesium supplements kudzivirira iyo mineral kubva mukuderedza kutorwa kwayo uye inotevera chiitiko.
Ndinofanira kutora magnesium supplement here?
Chero chekuwedzera chinofanira kunge chiri nyore kutora uye kushivirirwa zvakanaka, zvichireva kuti hazvizogumbure dumbu rako.
Uye nguva dzose zvakakosha kusarudza ma supplements akagadzirwa nemhando dzinozivikanwa. Kana zvasvika kune magnesium yekuwedzera, kune akasiyana mafomu anowanikwa pamusika. The magnesium citrate, somuenzaniso, ndiyo nzira inokurudzirwa zvikuru yekudzora kuvimbiswa. The magnesium oxide, kune rumwe rutivi, inowanzonzi inokwanisa kubvisa zviratidzo zvekusadya, zvakadai sechirungurira.
Taura nachiremba wako kana chiremba wezvekudya akanyoreswa usati wawedzera magnesium yekuwedzera kune yako yemazuva ese maitiro. Kushandisa magnesium yekuwedzera pasina kushaikwa kwakacherechedzwa kunogona kutungamirira kuzviratidzo zvakashata zvine chekuita nekudya zvakanyanya.
Kunyange zvazvo achiwanzobvumirwa zvakanaka, angave asina kuchengeteka kune vanhu vanotora mamwe madiuretics, mishonga yemwoyo, kana mishonga inorwisa mabhakitiriya. Mafomu ekuwedzera anobatwa zvakanaka anosanganisira magnesium citrate, glycinate, orotate, uye carbonate. Kana isu tichida kuyedza magnesium yekuwedzera, tinogona kuwana yakakura sarudzo yemhando yepamusoro zvigadzirwa muzvitoro zvepamhepo kana ma pharmacy.