Magesizi ndi imodzi mwa miyala yamtengo wapatali ya thupi laumunthu, yomwe panthawi imodzimodziyo imakhala yosasamala kwambiri ndi ife. Asayansi amakhulupirira kuti kufunika, pambuyo pa oksijeni, nayitrogeni, carbon, ndi magnesium yomwe imakhala malo ofunikira kwambiri. Lero tiwone zomwe mankhwala ndi magnesiamu, komanso chifukwa chake ayenera kudyedwa.
Ubwino
70% ya magnesiamu yonse mu thupi lathu (20-30 mg) imapezeka m'mafupa. Ndi magnesium yomwe imawapatsa mphamvu. Magetsi onsewa amasungidwa mu minofu, mitsempha ya mkati komanso mwazi.
Magnesium amakhudza mavitamini B1 ndi B6, vitamini C, komanso phosphorous. Magesizi ndi mchere wa sedation, imachepetsa nkhawa ya mitsempha ndi minofu.
Kugwiritsa ntchito mankhwala ndi magnesium, amachita vasodilator, kumatulutsa m'mimba motility, kuchepetsa bile, komanso kumalimbikitsa excretion ya mafuta m'thupi. Magnesium imayambitsa ntchito ya 50% ya mavitamini onse, imachita nawo mapuloteni, ma carbohydrate-phosphorus metabolism, DNA yophatikizapo.
Magnesium imagwirizanitsidwa ndi insulini, momwe zilili m'maselo zimalimbikitsa kugwiritsa ntchito shuga m'magazi. Zimathandizanso kuti patapita maselo amphindi a kashiamu, potaziyamu ndi sodium ions. Amagwirizananso ndi kashiamu, ngati wotsutsa. Calcium imapereka tanthauzo kwa ziwiyazo, zimachepetsanso, zimachepetsa minofu, komanso zimapangitsa kuti magnesium iyambe kugwiritsidwa ntchito.
Zamakono |
Zomera zamasamba ndicho chitsimikizo chabwino cha magnesium. Komabe, pamene kukonza (mawotchi ndi kutenthetsa) muzogulitsabe kumakhalabe kochepa kwambiri kwa mcherewu.
Malinga ndi magome omwe ali pamagetsi amtengo wapatali, mankhwala abwino kwambiri a magnesium ndi koko. Komabe, kupatsidwa kuti 100 g ya koka kudya ndizovuta, ndizothandiza kwambiri "kuyang'ana" magnesium nyemba, nyemba, masamba ndi mbewu. Ndichifukwa chake timalimbikitsa zakudya zanu ndi nyemba, nandolo, zobiriwira, soya. Komanso mankhwala omwe ali ndi magnesiamu ambiri ndi buckwheat , balere yamatabwa, balere, oats ndi tirigu.
Tsoka, pali "koma". Pamene mukukonzekera mbewu: kupatukana, kupera, kusamba kulikonse, magnesiamu ambiri amatayika. Choncho, nthawi yachisamaliro imatha kutaya mphamvu ya magnesium 80%, nyemba zitatha kusungidwa zimakhala ndi magnesium 8 kuposera osapembedzedwa (170mg ndi 25mg), chimanga chachitsulo - 60 peresenti yochepa kuposa yaiwisi. Ngati mumagwiritsa ntchito magnesium ku zakudya zam'chitini, sankhani nandolo yamzitini. Pakusungirako zimataya mphamvu ya magnesium 43%.
Za zipatso, magnesium wochuluka mu zouma apricots, raspberries, strawberries, mabulosi akuda ndi zipatso zina zonse, komanso nthochi, mapepala ndi zipatso zamphesa.
Magnesium imatchedwa "zitsulo za moyo", choncho "chitsulo" ichi chimakhalanso kwambiri mu mkaka ndi mkaka.
Si mankhwala okha omwe amaletsa magnesium
Mlingo wa magnesium, monga zinthu zina zilizonse, ndi zovuta kwambiri kuwonetsa magome. Ndipotu, zomwe zilipo makamaka zimadalira, nthaka yomwe idapangidwa. Kuchokera ku acidity ya nthaka, kuchokera ku feteleza, kuchokera ku nyengo ndi kuchokera ku zomera zosiyana. Ndipotu, ngakhale kuletsa nyemba zobiriwira zimakhala ndi mitundu yambirimbiri.
Ngakhale kuti kasupe wabwino kwambiri wa magnesium ndi chakudya chomera, magnesium imapezekanso m'madzi a m'nyanja:
- cod;
- nyanja;
- chisangalalo;
- makulu;
- herring;
- shrimp.
Mtengo wa tsiku ndi tsiku
Kudya tsiku ndi tsiku kwa magnesiamu kuyenera kukhala 0.4 g, ndipo pa nthawi ya mimba ndi lactation chiwerengero ichi chikuwonjezeka kufika 0,45 g. Zamagetsi, ndi opaleshoni yabwino yamatumbo, 30-40% ya magnesiamu imatengedwa.
Chifukwa chopanda magnesium, thupi limatulutsa mphamvu: nkhawa, mantha, kukhumudwa, misampha ndi tachycardia.
Ndi kuperewera kwa magnesium, kuponderezana kwakukulu, kupanikizika, kugona, kufooka kwa magazi komanso kuthamanga kwa magazi.