Magnesium ndiyo yechina yezvinyorwa zvemaminerari mumuviri wemunhu. Iye anotamba akati wandei mabasa akakosha muhutano hwemuviri wako uye uropi. Nekudaro, iwe haugone kuigamuchira muhuwandu hwakaringana, kunyangwe ukabata chikafu chine hutano. Heano gumi yakaratidza mashonmium zvakanaka kune hutano:
Magnesium anotora chikamu mumazana emazana e biochemical maitiro mumuviri
Magnesium ndiyo mineral ine iri muvhu, gungwa, zvidyarwa, mhuka nevanhu. Vanenge makumi matanhatu muzana emaganium mumuviri wako vari mumapfupa, uye vamwe vari mumapapfupa, zvinyoro-nyoro uye zvinwiwa, kusanganisira ropa. Muchokwadi, sero rega rega remuviri wako ririmo uye rinoda kuti rive kushanda. Imwe yeiyo huru Magnesium zviitiko kuti uite seyakajaira kana auxileary molecule muBiochemical maitiro anoramba achiitwa ne enzymes. Muchokwadi, iyo inotora chikamu mukupfuura mazana matanhatu emuviri wemuviri wako, kusanganisira:
Simba Regence: inobatsira kushandura chikafu kuita simba.
Protein Fomu: inobatsira kugadzira mapuroteni matsva kubva ku amino acids.
Kuchengeta maJenji: inobatsira kugadzira uye kudzorera DNA uye rna.
Muswe wekufamba: chikamu chekudzikiswa uye kuzorora kwemasuru.
Kudzora iyo Inforus System: Inobatsira kugadzirisa neurotransmitters inotumira mameseji mukati meuropi uye system yetsitsi.
Nehurombo, zvidzidzo zvinoratidza kuti vanosvika makumi mashanu muzana vevanhu vari muUS uye Europe vanogashira zvishoma pane huwandu hwezuva nezuva hwegamenium.
Munguva yemakirasi, ungangoda 10-20% mimwe mashatiumi pane panguva yekuzorora
Mufananidzo: Pasina Kurege.com.
Wedzera kugona kwekurovedza muviri
Magnesium anotorawo basa rakakosha mukuita kurovedza muviri. Munguva yemakirasi, ungangoda 10-20% mimwe mashonium pane panguva yekuzorora, zvichienderana nebasa. Magnesium inobatsira kufambisa shuga kune tsandanyama dzako uye bvisa lactic acid, iyo inogona kuunganidza panguva yekudzidziswa uye kukonzera kurwadziwa mumasuru. Zvidzidzo zvakaratidza kuti kuwedzera kwawo kunogona kuwedzera kugona kwekurovedza muviri mumitambo, vakweguru uye vanhu nezvirwere zvisingaperi. Mune imwe ongororo, vatambi vo volleyball vakatora 250 mg yemagnesium pazuva rakavandudza kusvetuka uye kufamba kwemaoko. Mune mamwe vatambi vekudzidza vakatora Maganium vanowedzera masvondo mana, vaive nenguva yakanyanya kumhanya, vachikwikwidza uye vachisimuka uye vachishambadzira panguva yeTriathlon. Ivo zvakare vaive nekuderera kwehuwandu hwe insulin uye kusimbisa mahormoni. Nekudaro, humbowo hunobvumirana. Zvimwe zvidzidzo hazvina kuwana chero rubatsiro kubva kuMagnesium zvakakanganiswa mumatanda ane huwandu hwakadzika kana hwakajairika hwemaminerari.
Rangarira kushungurudzika
Magnesium anoita basa rinorwadza mubasa reuropi uye nemood, uye huwandu hwakadzika hunobatanidzwa nengozi yakawedzera yekuora mwoyo. Ongororo imwe yekubatira pamwe chete nevanhu vanopfuura 8,800 vakaratidza kuti vanhu vari pasi pemakore makumi matanhatu nematanhatu neyekupedzisira mashonium yaive nenjodzi yakakura yekushungurudzika ne22%. Dzimwe nyanzvi dzinofunga kuti yakaderera magnesium zvirimo mune zvazvino chikafu inogona kukonzera zviitiko zvakawanda zvekuora mwoyo uye chirwere chepfungwa. Nekudaro, vamwe vanosimbisa kukosha kwekuwedzera kwekutsvaga munzvimbo ino. Nekudaro, kuwedzera iyi mineral inogona kubatsira kuderedza zviratidzo zvekuora mwoyo - uye mune dzimwe nguva mhedzisiro inogona kuve inoshamisa. Mukudzidza kwakadzivirirwa kwekutanga kwekutora kwevanhu vakuru nekuora mwoyo, iko kugamuchirwa kwe450 mg yeMagnesium pazuva radzvhenganiswa nemweya sekunyatsoita seanoshamwaridzana.
Kubatsira mune mhando 2 chirwere cheshuga
Magnesium inobatsirawo kuvanhu vane mhando 2 chirwere cheshuga. Zvidzidzo zvinoratidza kuti anenge 48% yevanhu vane mhando 2 chirwere cheshuga chine mwero wakaderera magnesium level. Izvi zvinogona kuwedzera kugona kwaInsulin kuchengeta ropa shuga dzeropa pasi pekutonga. Mukuwedzera, ongororo dzinoratidza kuti vanhu vane vakaderera magnesium kushandiswa vane njodzi yepamusoro yerudzi. Imwe ongororo iyo vanhu vanopfuura zviuru zvina vanocherechedzwa kwemakore makumi maviri, vakaratidza kuti vanhu vane huwandu hwepamusoro hwekushamwaridzana ndiyo mukana weshuga weshuga we7% kuderera. Imwe fundo yakaratidza kuti vanhu vane rudzi rwechirwere chechipiri cheshuga. Nekudaro, izvi zvinokonzeresa zvinogona kutsamira pane yakawanda sei maganium iwe unowana nechikafu. Mune chimwe chidzidzo, iyo yekuwedzera haina kuvandudza huwandu hweshuga kana insulin muvanhu vasina kushomeka.
Magnesium inoderedza ropa
Zvidzidzo zvinoratidza kuti Magnesium Intake inogona kuderedza ropa reropa. Mune kumwe kuongorora muvanhu, kutora × 450 mg pazuva, kuderera kwakakosha mu systolic uye diastolic yeropa yakacherechedzwa. Nekudaro, izvi zvakanakira zvinogona kungoratidzwa muvanhu nekumanikidzwa kweropa. Kumwe kufunda kwakaratidza kuti Maganiumi anoderedza kudzvinyirira kweropa muvanhu vane dzimba dzepadenga dzakakwirira, asi hadzikanganisa vanhu vane huwandu hwakajairika.
Ine anti-inclammatore mhedzisiro
Kuwedzera Magnesium India inosanganiswa nekuzvimba kusingaperi, ndechimwe chesimba rekutyaira rekukwegura, kufutisa nezvirwere zvisingaperi. Mune kumwe kuongorora, yakawanikwa kuti muvana vane huwandu hwepasi hweMagnesium muropa, chikamu chepamusoro-soro chechiratidzo chakatsauka cheCRH. Vaivewo vane shuga yakakwirira yeropa, insulin uye triglycerides. Magnesium anowedzera anogona kuderedza mwero wekrp uye mamwe mamakisi anozvimba muvanhu vakuru, vanhu vanonyanya kutaridzika uye vanhu vane prediabet. Saizvozvo, zvigadzirwa zvine huwandu hwemamenji masheni, senge hove yakakora uye yehove yakasviba, inogona kuderedza kuzvimba.
Inodzivirira migraine
Migraine inorwadza uye inowedzera. Kazhinji pane kusvotwa, kurutsa uye kunzwa kune mwenje uye ruzha. Vamwe vaongorori vanotenda kuti vanhu vari kutambura kubva kuMigraine vanowanzotambura nekushomeka kwemagnesium. Muchokwadi, zvidzidzo zvinoverengeka zvinokurudzira zvinoratidza kuti magnesium inogona kudzivirira uye kunyange kubatsira pakurapwa kweMigraine. Mune kumwe kuongorora, kuwedzera kwe 1 gramu magnesium kwakabatsira kubvisa kurwiswa kwakashata kweMigraine nekukurumidza uye kushanda zvakanyanya kupfuura mishonga yakajairwa. Mukuwedzera, magnesium yakapfuma chikafu inogona kubatsira kuderedza zviratidzo zveMigraine.
Inoderedza insulin kuramba
Insulin kuramba ndechimwe chezvinhu zvakakosha zve metabolic syndrome uye mhando 2 chirwere cheshuga. Iyo inoratidzirwa nekugona kusakanganiswa kwemusuru uye chiropa masero nenzira isina kunyorwa shuwa kubva kuRopa kuyerera kweropa. Magnesium anotora basa rakakosha mune izvi, uye vanhu vazhinji vane metabolic syndrome vane kushomeka kwayo. Uye zvakare, iyo yakakwirira chikamu che insulin, iyo inoperekedza insulin kuramba, inotungamira kurasikirwa kweMagnesium ine urini, iyo inoenderera mberi inoderedza nhanho yayo mumuviri. Neraki, kuwedzera kwemagnesium kushandiswa kunogona kubatsira. Imwe yekudzidza yakaratidza kuti kuwedzera kwemamineral ino kuderedza insulin kuramba uye kuderedza ropa nziyo kunyange muvanhu vane huwandu hwakajairika muropa.
Magnesium inoderedza zviratidzo zvePMS
Preworld syndrome (PMS) ndeimwe yezvirwere zvakajairika muvakadzi vezera rekubereka vana. Zviratidzo zvake zvinosanganisira mvura latency, mudumbu spasms, kupera simba uye kusagadzikana. Sezvineiwo, magnesium inovandudza mhepo, inoderedza kunonoka kwemvura uye zvimwe zviratidzo muvakadzi vane pms.
Panzvimbo yekuwedzera kuedza zvigadzirwa zvepanyama
Mufananidzo: Pasina Kurege.com.
Magnesium yakachengeteka uye inowanikwa zvakanyanya.
Magnesium yakakosha zvachose kune hutano hwakanaka. Iyo yakakurudzirwa zuva nezuva dhibhosi ndeye 400-420 mg pazuva revarume uye 310-320 mg pazuva revakadzi. Iwe unogona kuzviwana zvese nezvikafu uye zvinowedzera. Zvigadzirwa zvinotevera zvakanakisa Magnesium zvinyorwa:
Mbeu dzepumpin: 46% RSNP pane kapu yekota (16 magiramu)
Yakabikwa Spinach: 39% RSNP pamukombe (180 g)
Swiss Mangold, akabata: 38% yeRSNP pane kapu (175 gramu)
Dema chokoreti (70-85% cocoa): 33% RSNP ku3,5 oz (100 grams)
Bhinzi Black: 30% RSNP pane kapu (172 magiramu)
Bhaisikopo, yakabikwa: 33% RSNP pane kapu (185 g)
FALUS: 27% yeRSNP ku3,5 maunzi (zana magiramu)
Maarmond: 25% yeRSNP mune imwe kota yegirazi (24 gramu)
Cashew: 25% RSNP mune kapu yekota (makumi matatu magiramu)
Mackerel: 19% yeRSNP 100 Grams (3.5 oz)
Avocado: 15% RSNP mune imwe avhareji avocado (200 magiramu).
Salmon: 9% yeRSNP 100 Grams (3.5 oz)