Kushaya magnesium mumuviri: zviratidzo uye zviratidzo. Ko kana usina magnesium mumuviri zvakakwana?

Magnesium - chimwe chezvinhu zvinokosha macronutrient nomuviri womunhu. Iye rinobatanidzwa zvakawanda zvinokosha vasiri kwendangariro. A yakawanda zvakakwana kuti macroelement kunopa utano hwakanaka. Kushaikwa magnesium mumuviri, zviratidzo yatiri kunyora pasi apa, inotungamirira kuvapo zvakasiyana siyana zvirwere. Maererano neWHO, vanenge 65% vanogara munyika iri kuona kuishaya.

mabasa

Magnesium ndiye anokonzera kuchinjwa calcium yavaibvisa ions pamusoro cellular chechetere, izvozvo vakazvimiririra monitors mamiriro sero membrane. Nokutamira ions ake kunoitika tsinga zvatinganzwa. Mangoti pane kushayikwa magnesium mumuviri, zviratidzo havasi vanomanikidzwa kumirira.

Macronutrients zvinobatsira muviri nomunda zvinokangaidza, kunoderedza ngozi yacho chidzoke uye kukura excitatory pezvakaitwa nechepakati tsinga. Nokuda magnesium vanhu havagoni kuona kungoerekana ekunze shanduko. Chero Maitiro chokuita maumbirwo, kuwanda uye kuchinjwa simba rakawanda kuitika kana zvakananga Kupinda. Magnesium inodzora excretion chokusarudza radicals uye oxidation zvibereko muviri.

daily rechengetedzo

Macroelement kugutsikana mumuviri idukusa 20 g, zvinonzi kusimbiswa pfupa rinenge (zvikurukuru). For dzose kushanda muviri zvakakwana kubva 280 kusvika 320 MG pazuva. Vakadzi vane pamuviri vanoda 350-380 MG pazuva. Vakwikwidzi daily magnesium wokuyera ndiyo 430-450 MG. Kutaura zvazviri, haufaniri zvakawanda kunzwa zvakanaka.

Kushaya magnesium mumuviri: zviratidzo

Zvinotevera kusagadzikana angamuka nguva nenguva, kunyange utano munhu kuti zvikonzero. Chokwadi, kana zvichiitika kashoma, hazvina zvakakodzera kuti pakarepo kurapwa. Kana zviratidzo recur kakawanda uye kwaramba, zvine musoro kushanyira chiremba uyo vanonyorera miedzo zvakakodzera. The chikuru zviratidzo magnesium kushayiwa ari nhengo Zvingaita sechisingakoshi, asi regai kuvasiya vasina akavatarisa. Ivo:

• Manzwire rusingaperi kuneta. Kuvhiringidzika, kuome muchinzwisisa mashoko.
• Chinyamunhari chinorwadza, tingling makumbo uye maoko. Kazhinji pane kunzwa kuti maoko nemakumbo achiomesa.
• Dzungu uye kurasikirwa mwero pasina chikonzero chaicho.
• Alopecia, simba nembambo uye panowanikwa caries.
• Tic yakaderera kutsumwaira.
• Kakawanda kushaya hope, kurota zvinotyisa.
• Kuneta, kunyange kana hope yakatora maawa 7-8.
• Kuvheneka pfungwa pamberi ake pameso misting.
• Fidgeting, kuedza kuita zvose kamwe.
• Dumbu chinyamunhari chinorwadza, anopera manyoka.
• Depression.
• Aikanganiswa ekunze kuchinja, zvichiguma vachirwadziwa majoini, zvirwere matadza nemazino.

Sei nechokwadi kusava magnesium

Ndinobvumirana kuti vazhinji zvezviratidzo izvi zvinogona kunzi kune peculiarities kwevanhu hunhu (the fussy, vasina kurongeka, asingazivi sei kuti zvinhu zviitwe), kana nehanya navo sezviratidzo zvirwere zvakasiyana-siyana. Zvakaratidza kuti zvose achishayiwa makro maatomu akafanana. Zviratidzo magnesium kushayiwa mumuviri vanofanira kuteerera kana wamaka panguva vakawanda zviratidzo.

Clinical Kuongororwa ropa kungaratidza kusava makro chinhu 10-12 chete% wevarwere. Kazhinji, kana paine kukwana magnesium muropa, inopinda mariri kubva mapfupa. Asi apo kare kushaya makro maatomu akafanana aumbwa. Pane nyore nzira rokuongorora: kuedza ruoko kana kugozha tsandanyama. Kana uchinzwa marwadzo iyi muzvitsitsinho, ipapo zviratidzo magnesium kushayiwa mumuviri hakuna tsaona. Unofanira kuona nyanzvi.

Rinotsanangura utano murombo

Ndizvo muviri kuti vanotanga kunzwa kuneta pashure chete mumuviri kana kwepfungwa basa. hope usiku kunoita nhengo dzose uye tsandanyama kuzorora, asi metabolic pezvakaitwa vari kuvandudza. Mangwanani, vakapoteredza 6:00, iyo adrenal mumasero vanotanga vanoshingaira ushande elaboration pamusoro mahormone kuti "mutariri" muviri uye kubvumira kuti achengetere kunzwa chaizvo kuti usiku. Kana usina magnesium zvakakwana mumuviri, pane kutadza, uye basa iri kuratidzwa manheru uye mangwanani uchinetseka.

Kana matambudziko tsinga (kushaya hope, kurwadza kwacho, mba uye twitches), zvaitika nokuda kutyorwa Ion exchange. Kana makro chinhu chinoshayikwa, izvi razlazhen.

Kunyange chitarisiko mangwanani wrinkles, masayendisiti ari kuwedzera kufambidzana naro magnesium kukanganisika. Macrocell rinobatanidzwa zvakananga kwetunhu collagen - chikuru chezvinonhuwira ganda utano, mapfundo nemarunda. Vakurumidze kukwegura, izvo vanhu vemazuva ano vari kuedza kurwisa munzira dzakasiyana, unogona kukunda, kana iwe haabatanidzi munhu magnesium kushayiwa mumuviri. Uyezve, macrocell shingirira kusunungura radicals kuti anowanika somugumisiro metabolic pezvakaitwa pamuviri. connective zvinyama mamiriro kunoenderana pamberi magnesium.

Chii ngozi kushayiwa makro chingaita vakadzi vane pamuviri

Vakawanda pezvakaitwa kuitika dumbu, vakatakudzwa kubva aine zvakananga kubatanidzwa calcium Exchange hazvibviri pamwe magnesium kukanganisika. In zvakaipisisa nguva mikana pamuviri, riri kunyanya ngozi vari trimesters rechipiri uye rechitatu. Vakadzi vane pamuviri zvakare kuratidza kusava magnesium pamuviri. zviratidzo kungaratidzwa nechitarisiko edema kana kunyanya huta excitability, tearfulness. Kana somugumisiro pane kushayikwa magnesium tsandanyama matauriro, zvinogona kuva nengozi nokuti zvizere gestation mwana. Uyezve, pane kurutsa, dzungu, nokugwinha caviar.

Kushaya makro maatomu akafanana kunoitika nokuda isiri zvachose kubvuma muMutumbi mumwe mukadzi pamuviri. Doctors hako taurira mimwe mishonga kudzivirira magnesium kukanganisika. With neBP uye mushakabvu toxicosis anogona kukonzerwa kubviswa makro maatomu akafanana. dambudziko iri zvakare kugadziriswa inonyorwa nachiremba.

Sei pane kushayikwa magnesium

Chero munhu anoziva kunzwa kufara kana muviri kusangana simba huta mumakakatanwa. Tinogona kunetseka kuchangotanga kudenhwa, asingazivi kuti panguva ino muviri unobudisa "kushushikana mahormone", kubatana kwetunhu iyo basa rinokosha iri reDare magnesium. Huta kushushikana, Ukuwo, kunoda simba. Uye pano zvakare, "mabasa" magnesium, apo kuramba Zvakanyanya Kunaka Panguva Yepamuviri simba zvakanakanaka mumuviri. Zvakakodzera nechokwadi dzirambe dziripo makro maatomu akafanana, zvimwe ndiwo dhefisiti ake. Muchiitiko chino, pane zviratidzo kwokushayiwa magnesium pamuviri.

A yakafanana dambudziko kazhinji nezvakaonekwa vana vanoenda kuchikoro, vari kuita zvikamu zvemitambo. The mutoro zvinotyisa. In vana, pane kusakendenga, akarasikirwa kufarira kudzidza, pane kugunun'una pamusoro nomusoro uye kuneta, ungaderedza kugona kuisa pfungwa.

Typical dambudziko yokushaya magnesium, uye nokuda vatambi. Apo zvakasimbisa kudzidzisa ziya panze mumwe nhamba makro maatomu akafanana. Magnesium zvakare ukapisa kana kushanda tsandanyama. Kushaikwa magnesium mumuviri uyewo kunoitika panguva yepamuviri uye lactation nguva, kushandisa zvimwe zvinodhaka uye nhumbu, pamwe nechido monodiet.

Nhasi yakawanda wehurukuro nezvengozi nokudya zvokudya kubva zvokudya kutsanya. Hazvibviri tisingatauri zvino. Rapid saturation, ichiyerera yakawanda macalorie - dambudziko huru simba ano, apo vanhu kuwedzera vanosarudza kucheneswa nouipi zvokudya, vasingambozivi kuti muviri anorasikirwa zvinokosha okunze. Kana kupisa kurapwa akarasika kubva 50 kusvika 80% magnesium. zvokudya Good - imwe nzira yokugadzirisa dambudziko.

Migumisiro kwenguva refu magnesium kukanganisika

• Pane matambudziko kumwoyo, pane hypotension kana BP, kunetswa ne kugara dzungu.
• Sezvo magnesium rakada interacts pamwe calcium, rinoita zvakaipira kuti "vakasununguka" karusiyamu kungotaura iiswe midziyo diki.
• In vana, kushaya makro maatomu akafanana kunogona kukonzera lag ari kukura.
• Kune neuro-vepfungwa chirwere, kunowedzera ngozi mwoyo, kutya, kushatirwa, pfari nokugwinha.
• Asthma anogona kuitika.
• No dzose libido. Kune zvakawanda zviitiko mbereko nechirwere.
• The nyoro zvinyama compression kunogona kuitika, izvo anowanikwa akazotevera kenza.
• Sudden Infant Death Syndrome.
• Type II cheshuga.
• Kakawanda kufema noutachiona.

Zvisinei, usarega kunyanya magnesium yaunodya. The muviri kunoita kubvisa zvakawandisa kushanda makro maatomu akafanana. Pane manyoka, panguva iyo anoratidza kwete chete magnesium, asi mazhinji zvinhu zvinokosha. Zvakanakisisa kurishandisa akabatana karusiyamu - saka hapana ovhadhozi, uye zvakanaka zvichanaka nokukurumidza.

zvokudya Good - tsime macronutrients

Kubva chii isu kudya kunokanganisa utano hwedu. Magnesium ndiyo chikamu miriwo mitema, salads, ndiripo dhiri, parsley, celery uye cilantro. Wedzera zvokudya zvekudya vapfumi mavari uye kunakidzwa zvinonaka uye utano chikafu. Macro chaikosha ari nzungu uye zviyo, michero uye miriwo zvakasiyana zvakawanda. Kana pane zviratidzo kwokushayiwa magnesium mumuviri, Check out ndandanda anobatsira zvigadzirwa. Kuvabatanidzira nezuva Muterere (mari mu MG / 100 g muzvikomberedzo).

Zvinobatsira kushandisa nzungu: sesame (530), omuarumondi (270), cashew (268), Hazelnut (183), nzungu (176), fruit (125). Wedzera zvokudya gorosi bran (480), Buckwheat (224), mapfunde (159), gorosi (155). Dried michero vakapfuma kwete chete potassium, ivo dzinewo chinobatsira magnesium: Dried womukokonati (90), apricots (65), misi (55), vanorichekerera (35) akaomeswa (35). Present macrocell mu matapiri (33), beets (20), makarotsi (22), konifurawa uye broccoli (24). Ikoko akanga ari nyama uye huku nyama, michero uye miriwo.

Kushandisa vhitamini kugadzirira

Sezvaunogona kuona, vakawanda zvokudya isu dzidye zuva zvine ichi makro maatomu akafanana. Saka nei paine kusava magnesium mumuviri, zviratidzo izvo kukonzera yakawanda kusagadzikana?

The ndechokuti mumakore achangopfuura, kukurumidza kumhanya okukura wokurima kwakaitika vakawanda makemikari anoshandiswa. chepfu zvose izvi uye depletes ivhu. Maererano mabhuku akasiyana-siyana, mumakumi emakore achangopfuura zviri zvinovaka muviri michero nemiriwo shoma nokuda 15-20 nguva. Uyewo, zvokudya zvokudya yokuita zvinoitwa muviri hausi chose. Saka, pane kushayikwa makro-uye micronutrients, kunyange zvakanaka kudya kunovaka. Zvakaratidza kuti kutora zvakawanda zvinodhaka rotsvakwa. Kana munhu magnesium kushaikwa vanosarudza zvivako ane calcium kuti zvinopa azere Absorção de Água zvose zvinhu. Vemishonga kupa zvigadzirwa apo magnesium unobatanidzwa pamwe calcium, izvo zvinoita utano hwakanaka. Izvi "karusiyamu Magnesium chelate," "Kaltsimaks" mavhitaminzi ane aro maumbirwo vaviri zvinhu izvi.