Magnesium ndi gawo lachinayi la mchere mu thupi la munthu. Amasewera maudindo angapo ofunikira thanzi la thupi lanu ndi ubongo. Komabe, mwina simungalandire kuzochuluka zokwanira, ngakhale mutakhala ndi chakudya chopatsa thanzi. Nazi magyeneum 10 otsimikizika kuti ali ndi thanzi:
Magnesium amatenga nawo mbali ma 100 a zinthu zachilengedwe mthupi
Magnesium ndi mchere womwe umapezeka mu nthaka, nyanja, zomera, nyama ndi anthu. Pafupifupi 60% ya magnesium m'thupi lanu ili m'mafupa, ndipo ena onse ali mu minofu, minofu yofewa, kuphatikiza magazi. M'malo mwake, khungu lililonse la thupi lanu limakhala ndi icho ndikuzifunafuna kugwira ntchito. Chimodzi mwazinthu zazikulu zamagnesium kuti zizikhala ngati wowongolera kapena molekrate molecule muzomwe zimagwiritsidwa ntchito mosalekeza ndi ma enzymes. M'malo mwake, zimatenga nawo mbali zopitilira 600 za thupi lanu, kuphatikizapo:
Mphamvu zolengedwa: Zimathandizira kusintha chakudya kukhala mphamvu.
Mapangidwe opanga mapuloteni: Amathandizira kupanga mapuloteni atsopano ku amino acid.
Kusunga majini: kumathandizira kupanga ndikubwezeretsa DNA ndi RNA.
Kusuntha kwa minofu: Gawo la kuchepetsedwa ndi kupumula minofu.
Kuwongolera dongosolo lamanjenje: limathandiza kusintha ma neurotransiters omwe amatumiza mauthenga muubongo komanso dongosolo lamanjenje.
Tsoka ilo, kafukufuku akuwonetsa kuti pafupifupi 50% ya anthu ku US ndi Europe amalandila zochepa kuposa kuchuluka kwa magnesium.
M'maphunziro, mungafunike 10-20% magnesium kuposa nthawi yopuma
Chithunzi: Unclala.com.
Onjezerani luso la masewera olimbitsa thupi
Magnesium amachitanso mbali yofunika kwambiri pochita masewera olimbitsa thupi. Panthawi yamakalasi, mungafunike 10-20% Magnesium kuposa nthawi yopuma, kutengera zochita. Magnesium imathandizira kusunthira shuga kwa minofu yanu ndikuchotsa lactic acid, yomwe imatha kudziunjikira pa maphunziro ndi kupweteketsa minofu. Kafukufuku wasonyeza kuti kuphatikiza kwake kumatha kuwonjezera mphamvu yolimbitsa thupi m'magulu othamanga, okalamba ndi anthu omwe ali ndi matenda osachiritsika. Mu kafukufuku wina wa volleyball omwe adatenga 250 mg ya magnesium patsiku lasintha kudumpha ndi kusunthira manja. Mu osewera ena owerengera omwe adatenga magnesiamu zowonjezera kwa milungu inayi, inali ndi nthawi yabwino kwambiri, njinga zoyenda ndi kusambira matchung. Amakhalanso ndi kuchepa kwa milingo ya insulin komanso mahomoni opsinjika. Komabe, umboni ndiwosangalatsa. Kafukufuku wina sanapeze chilichonse chopindulitsa kuchokera ku magnesium owonjezera othamanga omwe ali ndi mchere wotsika kapena wamba.
Kuvutika maganizo
Magnesium imagwira ntchito yofunika kwambiri pantchitoyo komanso momwemo, ndipo mulingo wotsika amagwirizanitsidwa ndi chiopsezo chowonjezereka cha kukhumudwa. Kusanthula kamodzi ndi kutengapo gawo kwa anthu opitilira 8,800 kunawonetsa kuti anthu osakwana zaka 65 ndi kuwononga magnesium anali pachiwopsezo chachikulu cha kuvutika maganizo ndi 22%. Akatswiri ena amakhulupirira kuti zomwe zili zochepa zamagnesium zomwe zimachitika mu chakudya chamakono zimatha kupweteketsa mtima komanso matenda amisala. Komabe, ena amagogomezera kufunikira kwa kafukufuku wowonjezera m'derali. Komabe, kuwonjezera izi zitha kuthandizira kuchepetsa zizindikiro za kukhumudwa - ndipo nthawi zina zotsatira zake zimakhala zosangalatsa. Mu kafukufuku wosatsutsika wokhala ndi gawo la anthu okalamba omwe ali ndi nkhawa, kulandira 450 mg ya magnesium patsiku ndikusintha bwino ngati antidepressant.
Ubwino wa Matenda a shuga 2
Magnesium ndiyofunikanso kwa anthu omwe ali ndi matenda a shuga 2. Kafukufuku akuwonetsa kuti pafupifupi anthu 48% a anthu omwe ali ndi matenda a shuga a 2 ali ndi gawo lotsika m'magazi. Izi zitha kuyimilira mphamvu ya insulin kuti muchepetse kuchuluka kwa magazi. Kuphatikiza apo, kafukufuku akuwonetsa kuti anthu omwe ali ndi magnesium amagwiritsa ntchito magnesium omwe amakhala ndi chiopsezo chachikulu cha matenda ashuga. Kafukufuku wina yemwe anthu opitilira 4,000 awonedwa kwa zaka 20, adawonetsa kuti anthu omwe ali ndi maghearge tomponse omwe ali ndi matenda a shuga a 47%. Kafukufuku wina anasonyeza kuti anthu omwe ali ndi matenda a shuga 2 amatenga Mlingo waukulu wa magnesium tsiku lililonse awonetsera bwino kwambiri m'magawo a shuga ndi hemoglobin yoyerekeza ndi gulu lowongolera. Komabe, izi zimadalira kuchuluka kwa magnesium mumapeza ndi chakudya. Pophunziranso kwina, zowonjezerazo sizinathandizenso kuchuluka kwa shuga kapena insulin mwa anthu omwe analibe kuchepa.
Magnesium imachepetsa kuthamanga kwa magazi
Kafukufuku akuwonetsa kuti magnesium akudya amatha kuchepetsa kuthamanga kwa magazi. Mu kafukufuku wina mwa anthu, potenga × 450 mg patsiku, kuchepa kwakukulu mu systolic ndi matenda a diastolic kumawonedwa. Komabe, zabwinozi zitha kuwonetsedwa mwa anthu omwe ali ndi kuthamanga kwa magazi. Kafukufuku wina adawonetsa kuti magnesium amachepetsa kuthamanga kwa anthu kwa anthu omwe ali ndi kuthamanga kwa magazi, koma sikukhudza anthu omwe ali ndi mulingo wabwinobwino.
Ali ndi anti-yotupa
Kugwiritsa kochepera magnesium kumalumikizidwa ndi kutupa kwakanthawi, komwe ndi chimodzi mwamphamvu zoyendetsa bwino, kunenepa komanso matenda osachiritsika. Mu kafukufuku wina, adapezeka kuti mwa ana omwe ali ndi vuto lalikulu kwambiri la magnesium m'magazi, mulingo wapamwamba kwambiri wa zotupa zotupa za CRH. Komanso anali ndi shuga wapamwamba kwambiri, insulin ndi triglycerides. Magnesium owonjezera amatha kuchepetsa kuchuluka kwa chrp ndi zikwangwani zina zotupa mwa anthu okalamba, anthu onenepa kwambiri komanso anthu omwe ali ndi phwando. Momwemonso, zinthu zomwe zimakhala ndi magnesium okwera, monga nsomba zamafuta ndi chokoleti chakuda, zimatha kuchepetsa kutupa.
Imalepheretsa Migraine
Migraine ndiwopweteka komanso wowonjezera. Nthawi zambiri pamakhala nseru, kusanza komanso chidwi cha kuwala ndi phokoso. Ofufuza ena amakhulupirira kuti anthu omwe ali ndi migraine nthawi zambiri amadwala kuchepa kwa magnesium. M'malo mwake, maphunziro angapo olimbikitsa akuwonetsa kuti magnesium amatha kupewa ngakhale kuthandiza pa migraine. Mu kafukufuku wina, kuwonjezera kwa magalamu 1 a magnesium adathandizira kuchotsa chiopsezo cha migraine mwachangu komanso chothandiza kwambiri kuposa mankhwala. Kuphatikiza apo, zakudya zolemera zimatha kuthandizira kuchepetsa zizindikiro zamitsempha.
Amachepetsa kukana kwa insulin
Kutsutsa kwa insulin ndi chimodzi mwazitsulo zoyambitsa metabolic syndrome ndi mtundu wa 2 shuga. Amadziwika ndi kuthekera kwa minofu ndi chiwindi amatenga bwino shuga chifukwa cha kutuluka kwa magazi. Magnesium imachita mbali yofunika kwambiri mu njirayi, ndipo anthu ambiri omwe ali ndi metabolic syndrome amakhala ndi vuto lake. Kuphatikiza apo, insulin yayikulu, yomwe imatsatana ndi insulin, imapangitsa kutayika kwa magnesium ndi mkodzo, komwe kumachepetsa gawo lake m'thupi. Mwamwayi, kuwonjezeka kwa magnesium kumwa kumathandiza. Kafukufuku wina adawonetsa kuti kuphatikiza kwa mcherewu kumachepetsa kukana insulin ndikuchepetsa milingo yamagazi ngakhale mwa anthu omwe ali ndi mtundu wabwino kwambiri m'magazi.
Magnesium imachepetsa zizindikiro za PM
Premenial Syndrome (PMS) ndi imodzi mwa matenda ofala kwambiri mwa akazi azaka zakubadwa. Zizindikiro zake zimaphatikizapo mbini yamadzi, mimba mimba, kutopa komanso kusakwiya. Chosangalatsa ndichakuti, magnesium amasinthasinthasintha, amachepetsa kuchedwa kwamadzi ndi zizindikiro zina mwa amayi ndi ma PM.
M'malo mwa zowonjezera zimayesa zinthu zachilengedwe
Chithunzi: Unclala.com.
Magnesium ndi otetezeka komanso opezeka kwambiri.
Magnesium ndiyofunikira kwambiri kuti mukhale ndi thanzi labwino. Mlingo wolimbikitsidwa tsiku ndi tsiku ndi 400-420 mg patsiku kwa amuna ndi 310-320 mg patsiku kwa akazi. Mutha kuzimva zonse ndi chakudya ndi zowonjezera. Zinthu zotsatirazi ndizabwino kwambiri magnesium:
Mbewu za dzungu: 46% Rsnp pa kotala (16 magalamu)
Owiritsa Spin: 39% RSNP pa chikho (180 g)
Swiss Mangalald, Yophika: 38% ya Rnnp pa kapu (175 magalamu)
Chokoleti chakuda (70-85% cocoa): 33% Rsnp pa 3.5 oz (100 magalamu)
Nyemba zakuda: 30% Rsnp pa kapu (172 magalamu)
Kanema, yophika: 33% RSNP pa kapu (185 g)
Falus: 27% ya RSNP pa 3.5 ma grams (100 magalamu)
Amondi: 25% ya rsnp mu kotala la galasi (24 magalamu)
Cashew: 25% RSNP mu kotala (30 magalamu)
Mackerel: 19% ya rsnp 100 grams (3.5 oz)
Avocado: 15% RSNP mu mavocado amodzi (200 magalamu).
Salmon: 9% ya RSNP 100 magalamu (3.5 oz)