Magnesium bụ ọdịnaya nke anọ nke misters ahụ. Ọ na-eme ọtụtụ ọrụ dị mkpa na ahụike nke ahụ gị na ụbụrụ gị. Agbanyeghị, ịnwere ike ghara ịnata ya n'ọtụtụ zuru ezu, ọbụlagodi ma ọ bụrụ na ị nwere nri dị mma. Nke a bụ uru 10 siri ike maka ahụike:
Magnesium sonye na narị narị nke mmeghachi omume biochemical na ahụ
Magnesium bụ mineline nke dị n'ime ala, oké osimiri, osisi, anụmanụ na ndị mmadụ. Ihe dị ka 60% nke Magnesium n'ahụ gị dị na ọkpụkpụ, na ndị ọzọ nọ na akwara, anụ ahụ dị nro na mmiri mmiri dị nro, gụnyere ọbara. N'ezie, akụkụ ahụ gị ọ bụla nwere ya ma chọọ ya maka ịrụ ọrụ. Otu n'ime isi magnesium ọrụ iji mee dị ka onye na-ere ụlọ ma ọ bụ irighiri akwara na mmeghachi omume biochemical na-eme ka emejuputa ya. N'ezie, ọ na-ekere òkè n'ihe karịrị narị isii nke ahụ gị, gụnyere:
Earth Earth: na-enyere aka ịgbanwe nri n'ime ike.
Nhazi protein: na - enyere aka ịmepụta protein ọhụrụ site na amino acid.
Ijide mkpụrụ ndụ ihe nketa: na-enyere aka ịmepụta ma weghachi DNA na RNA.
Mmegharị akwara: akụkụ nke mbelata na izu ike nke akwara.
Na-ahazi usoro akwara: na-enyere aka idozi neurotransmitters ndị na-eziga ozi na ụbụrụ na usoro akwara.
O di nwute, omumu gosiputara na ihe dika 50% nke ndi bi na US na Europe na-enweta ihe na-erughị oke ọkwa kwa ụbọchị.
N'oge klaasị, ịnwere ike ịchọ 10-20% karịa magnesium karịa n'oge izu ike
Foto: Egosiputa.
Mee ka ọrụ dị iche iche
Magnesium na-arụ ọrụ dị mkpa na mmega ahụ. N'oge klaasị, ịnwere ike ịchọ 10-20% karịa magnesium karịa n'oge izu ike, dabere na ọrụ. Magnesium na-enyere aka ịkwaga shuga na akwara gị ma kpochapụ lactic acid, nke nwere ike ịkpakọbara n'oge ọzụzụ na akwara. Nnyocha e gosipụtara na mgbakwunye ya gosipụtara nwere ike ịbawanye arụmọrụ nke ndị na-eme egwuregwu, ndị agadi na ndị mmadụ nwere ọrịa na-adịghị ala ala. N'otu nnyocha, ndị egwuregwu Volleyball ndị were 250 kilomita nke Magnesium kwa ụbọchị emeela ka ọnyụ na mmegharị aka. N'ime ndị na-eme egwuregwu ọmụmụ ndị ọzọ na-etinye mgbakwunye magsesies ruo izu anọ, nwere oge kachasị mma, ịgba ịnyịnya na igwu mmiri n'oge Triathlon. Ha nwekwaa ala na ọkwa insulin na homonụ na-emetụ. Ma, ihe akaebe bu ihe akaebe. Ọmụmụ ihe ndị ọzọ enwetaghị uru ọ bụla site na mgbakwunye magnesium na ndị na-eme egwuregwu nwere ọkwa dị ala ma ọ bụ nke nkịtị.
Ememe Ahụhụ
Magnesium na-arụ ọrụ dị oke mkpa n'ọrụ ụbụrụ na obi erughị ala, ọ dị ala na-ejikọta ya na nnukwu ihe ize ndụ nke ịda mbà n'obi. Otu nyocha na ntinye ihe karịrị mmadụ 8,800 gosiri na ndị mmadụ na-erubeghị afọ 65 na oke oriri kachasị ala nke Magnesium nwere nsogbu buru ibu nke 22%. Expertsfọdụ ndị ọkachamara kwenyere na ọdịnaya dị ala magnesium dị ala na nri ọgbara ọhụrụ nwere ike ibute ọtụtụ ikpe na ọrịa uche. Agbanyeghị, ndị ọzọ na-ekwusi ike na ịchọrọ nyocha ọzọ na mpaghara a. Agbanyeghị, ịgbakwunye ịnweta a nwere ike inye aka belata ihe mgbaàmà nke ịda mba - na n'ọnọdụ ụfọdụ nsonaazụ nwere ike ịmasị. Na ọmụmụ ihe ndị a na-ejigide na-esochi ya na ntinye nke ndị okenye nwere nkụda mmụọ, nnabata nke 450 mg nke magnesium kwa ụbọchị dị ka ọgwụ na-adịghị mma.
Uru na ụdị shuga 2
Magnesium bara uru nye ndị nwere ọrịa shuga nke abụọ. Nnyocha e mere na-egosi na ihe dị ka 48% nke ndị nwere ọrịa shuga nke abụọ nwere ọkwa dị ala na ọbara. Nke a nwere ike ịka mma Insulin nwere ike idobe ọkwa shuga dị n'ọbara. Na mgbakwunye, ọmụmụ na-egosi na ndị mmadụ nwere magnesium dị ala nwere nsogbu dị elu nke ọrịa shuga dị elu. Otu ihe omumu ihe nke ihe kariri puku anọ, gosiputara na ndi mmadu nwere magsium nke okenye bu ihe nlere nke di ala. Ọmụmụ ihe ọzọ gosipụtara na ndị mmadụ nwere ọrịa shuga nke abụọ dị elu kwa ụbọchị, a hụla ezigbo mmezi na ọkwa shuga na hemoglobin ma e jiri ya tụnyere ndị otu njikwa. Agbanyeghị, nsonaazụ ndị a nwere ike ịdabere na magnesium ị na-eri nri. N'ime ọmụmụ ihe ọzọ, ihe mgbakwunye ahụ emeghị ka ọkwa shuga dị ukwuu ma ọ bụ insulin na ndị na-enweghị ntụpọ.
Magnesium na-ebelata ọbara mgbali
Nnyocha e mere na-egosi na ihe oriri magnesium nwere ike belata ọbara mgbali. N'otu nnyocha n'ime ndị mmadụ, na-a × 450 mg kwa ụbọchị, a hụrụ ebe obibi dị ukwuu na nke difstic. Agbanyeghị, enwere ike igosipụta uru ndị a naanị na ndị nwere ọbara mgbali elu. Ọmụmụ ihe ọzọ gosiri na Magnesium na-ebelata ọbara mgbali elu nke mmadụ nwere ọbara mgbali elu, ma ọ naghị emetụta ndị mmadụ na ọkwa dị mma.
Nwere mmetụta mgbochi mgbu
A na-ejikọ magnesium dị ala na mbufụt na-adịghị ala ala, nke bụ otu n'ime agha ịkwọ ụgbọala, oke ibu na ọrịa na-adịghị ala ala. N'otu nnyocha, a chọpụtara na ụmụaka nwere ọkwa dị ala nke Magnesium na ọbara, ọkwa kachasị elu nke mkpali akara nke crh. Ha nwekwara shuga ọbara dị elu, insulin na triglycerides. Ndị na-agbakwunye magnesies nwere ike belata ọkwa nke cp na ndị ọzọ akara na ndị agadi, ndị mmadụ na prealiabet. N'otu aka ahụ, ngwaahịa nwere ọdịnaya magnesium dị elu, dị ka azụ mara mma na chocolate gbara ọchịchịrị, nwere ike belata mbufụt.
Na-egbochi migraine
Migraine na-egbu mgbu na ọpụpụ. Ọtụtụ mgbe, a na-enwe ọgbụgbọ, na-agbọpụta na uche dị ọkụ na mkpọtụ. Researchersfọdụ ndị na-eme nchọpụta kwenyere na ndị mmadụ na-arịa Migraine na-ata ahụhụ site na ụkọ magsion. N'ezie, ọtụtụ ọmụmụ na-agba ume na-egosi na magnesium nwere ike igbochi ma na-enyere aka na ọgwụgwọ nke migraine. N'otu nnyocha, mgbakwunye nke 1 grams nke magnesium nyeere m aka iwepụ nnukwu ọgụ nke migyo na-arụ ọrụ nke ọma karịa ọgwụ. Na mgbakwunye, magnesium bara ụba nwere ike inye aka belata mgbaàmà Migraine.
Na-ebelata iguzogide insulin
Ntugide insulin bụ otu ihe na-akpata ọrịa metabolic ọrịa ma pịnyere shuga 2. A na-egosipụta ike nke ike nke akwara na mkpụrụ ndụ nke ọma na-amịpụta shuga site n'ọbara. Magnesium na-arụ ọrụ dị oke mkpa na usoro a, na ọtụtụ ndị nwere ọrịa metabolic nwere ntụpọ. Na mgbakwunye, ọkwa dị elu nke insulin, nke na-esochi insulin iguzogide, na-eduga na mfu nke magsinesium na mmamịrị, na-ebelata ọkwa ya na ahụ. Ọ dabara nke ọma, mmụba nke Magnesium persition nwere ike inye aka. Otu ọmụmụ gosiri na mgbakwunye nke ịnweta a na-ebelata ogo insulin ma belata ọkwa shuga dị n'ọbara ọbụlagodi na mmadụ.
Magnesium na-ebelata akara nke PMS
Ọrịa Prentstrumel (PM) bụ otu n'ime ọrịa ndị a na - ahụkarị na ụmụ nwanyị na - amụ nwa. Ihe mgbaàmà ya gụnyere watency mmiri, na-ada n'azụ mmiri, ike ọgwụgwụ na enweghị ike. N'ụzọ na-akpali mmasị, magnesium na-eme ka ọnọdụ obi, na-ebelata oge mmiri na mgbaama ndị ọzọ na ụmụ nwanyị nwere PMS.
Kama ihe mgbakwunye na-anwale ngwaahịa
Foto: Egosiputa.
Magnesium na-adịghị mma ma dị mma.
Magnesium dị oke mkpa maka ezigbo ahụike. Dose tụrụ aro bụ 400-420 mg kwa ụbọchị maka ụmụ nwoke na 310-320 mg kwa ụbọchị maka ụmụ nwanyị. Nwere ike iji nri na mgbakwunye. Ngwaahịa ndị a bụ ezigbo magnesium temples:
Mkpụrụ ugu: 46% Rhnp na iko nkeji iri na ise (gram 16)
Sie mpịakọta: 39% RSNP kwa iko (180 g)
Switzerland mangold, sie: 38% nke Rtnp na iko (175 grams)
Gbara ọchịchịrị chocolate (70-85% koko): 33% RSNP na 3.5 oz (gram 100)
Black beans: 30% Rsnp na iko (172 grams)
Ihe nkiri, esi nri: 33% Rhnp na iko (185 g)
Flus: 27% nke RSNP na 3.5 ounce (100 grams)
Almọnd: 25% nke Rsnp ke otu ụzọ n'ụzọ anọ nke iko (gram 24)
Santaw: 25% Rsnp na iko nkeji iri na ise (gram 30)
Mackerel: 19% nke RSNP 100 grams (3.5 oz)
Ube oyibo: 15% RSNP na otu ube ube oyibo (gram 200).
Salmon: 9% nke RSNP 100 grams (3.5 oz)