The daily magnesium wokuyera dzevanhu

Magnesium kunodikanwa kuti chakaipa kosi pezvakaitwa zhinji pamuviri. Iye anosvika chete nezvokudya. Wakaiswa mari uye asingauyi -wedzera. Saka, zvakakodzera kuti ose zuva vakapiwa mumwe mari.

Magnesium zvazvingava daily kunobva munhu pabonde, zera uye mamiriro utano. Evanhu vemazuva ano, zvakajairika chicherwa kukanganisika. Uye kunyanya pane magnesium kukanganisika.

Normal zvinovaka muviri anogona kuzadza zvinenge zvachose kudiwa zvisaririra ichi, asi dambudziko iri kuti zvino vanhu vakawanda vanopiwa zvakanaka. Pashure pezvose, kurerukirwa zvokudya, yakanatswa uye kupatsanurwa zvokudya dzisina uwandu chero zvinhu zvakakwana.

magnesium basa mumuviri

chaikosha Izvi zvakakodzera nokuti zvakakodzera mararamiro metabolic urongwa, nokuti kuitwa nezvinovaka muviri. Pasina magnesium haagoni kuva zvakajairika oparesheni. Pamusoro pazvo, ane zvinotevera ehupfumi:

• 50% repfupa vakawanda;
• It anovandudza ezvinhu kufema hurongwa;
• paChikoro basa mwoyo;
• It anonyaradza tsinga;
• normalizes ari zvomudumbu hurongwa;
• anovandudza mamiriro munhukadzi pabonde nhengo, zvinobatsira zvakakodzera chokubuda pamuviri uye inodzora mahormone;
• paChikoro nedanho kweropa;
• tsime simba nokuda sero rimwe;
• Zvinobatsira vari kuitwa nedzimwe mavhitamini, akadai B _6;
• Hazvina mukupara calcium yavaibvisa muviri.

Kana mari vakawedzera kuti magnesium inodiwa

chaikosha ichi vanogadzirisa pakuenzanisa calcium yavaibvisa. Iye hunoita kuti normalization mwoyo uye tsinga. Kana muviri anogamuchira pamwero zuva nezuva magnesium, zvinobatsira kudzivirira mwoyo kurwiswa uye shamhu, kuchititadzisa kuvandudzwa nechirwere chemwoyo. chaikosha ichi anovandudza mwoyo tsandanyama uye anotsvedzerera tsandanyama vamwe nhengo. Kubatsira mamwe yaunodya kuti magnesium muna asima Árbol, bronchitis, yakakwirira kuvafurira.

Anonziwo zvinobatanidzwa mumutoo okutambirwa calcium mu mafupa tishu. Pasina izvozvo, muviri haugoni yekubata karusiyamu zvokudya uye kukudziridza dzakasiyanasiyana zvirwere zvetsandanyama nemapfupa gadziriro akadai osteoporosis uye osteoarthritis. Naizvozvo, magnesium uye anobatsira kuti mazino.

Uyezve, magnesium kunobatsirawo pamusoro carbohydrate muviri, nokugadzirisa pakuenzanisa shuga muropa. Aishingaira pamwe jekiseni, kuvandudza nedanho kugaya, saka zvakakodzera kuti vanhu vane chirwere cheshuga.

Magnesium kunowedzera zvazvingava zuva panguva pamuviri, nguva nokukurumidza kukura pashure kwazvo zvirwere, udhakwa, vakawedzera kurovedza muviri. Zvakafanira kuti vanhu vakura sezvo kunomutsa sero patsva pezvakaitwa.

Magnesium mune zvekudya

Daily wokuyera of chinhu anopinda muviri chaizvoizvo zvokudya. Saka, kuti agadzirise zvicherwa muviri, unofanira kuziva ipi zvigadzirwa rine nhamba mukurusa. Kakawanda kushaya magnesium vanonzwa avo vanochengeta yakaderera-mafuta zvokudya kana zvakakwana michero nemiriwo. Mushure zvose, vakawanda muRugwaro zvirimo chirimwa zvokudya:

• mune zviyo, kunyanya mupunga, chibage, gorosi bran, oatmeal Buckwheat, rye chingwa;
• bhinzi - bhinzi, pizi, nenyemba;
• miriwo - broccoli, makarotsi, bhitiruti;
• michero uye michero, kunyanya mabhanana, mapichisi, mastrawberry;
• nzungu - namaamanda, nzungu uye cashews;
• hanyanisi, kunyanya sipinachi, Basil uye mitema nehanyanisi;
• koko rima chokoreti;
• muna nhanga mbeu, mbeu sunflower, mbeu sesame.

Asi chaikosha ichi inowanikwawo zvigadzirwa mhuka. Daily wokuyera kuti magnesium zvinogona vanobatanidzwa nyama, huku nyama, mukaka, Curd, herring, mazai huku.

How kudzivisa kurasikirwa magnesium

Asi kwete nguva dzose chinhu ichi unowanzovapo kunyura zvokudya. Kunyange kana zviri zvokudya yakakwana kwazvo yaiva magnesium, MG mwero zuva nezuva iro anoenderana zvikonzero zvakawanda, muviri anogona kuona chinetso chake. Kuti izvi zvisaitike, unofanira kubvisa zvinokonzera kuita kukurasikirwa kwayo kana Absorção de Água kukodzera.

Chokutanga, ndicho kunyanyisa doro, simba tea kofi. Rakapfungaira zvigadzirwa, mafuta nyama, mhuka mafuta zvakawanda kudzivirira Absorção de Água kuti magnesium. Fodya utsi uye mupfungwa vanobatsirawo vasanyanye kwayo mwero.

Vamwe zvinodhaka kuvhiringidza Absorção de Água zvicherwa kana mhanyisa excretion zvavo kubva mumuviri. It mishonga, nhumbu, diuretics, corticosteroids.

The guru magnesium kurasikirwa vakachengeta apo vangadikitira, chisingaperi zvirwere duku ura dysbacteriosis, mishonga, chepfu vamwe makemikari. Kuderedza kwayo mwero imhaka renal kukundikana, helminthiasis, chirwere cheshuga, udhakwa, kusimba.

Chii chinoitika kana munhu magnesium kukanganisika

Kana zvokudya ane rwakakwana yakawanda maatomu akafanana izvi, kana iye, nokuti chero chikonzero, haina kunyura, pangava zvakasiyana zvirwere utano:

• BP oscillations;
• nokuvhiringidzirwa moyo;
• mhasuro chinyamunhari chinorwadza;
• pfava bvudzi uye nzara;
• kutyora nehanya ganda, chiveve, tingling;
• dzichiri itsvo mabwe kana matombo omunduru;
• neb kutapata;
• pane kushatirwa, phobias;
• nomusoro;
• kuora mwoyo, hope zvirwere;
• kurasikirwa okuyeuka nokuteerera;
• zvirwere zviri zvomudumbu hurongwa.

magnesium Standards

Most magnesium rinowanikwa zvinyoronyoro munyama - kunyanya netsandanyama. A yakawanda yacho mapfupa. muviri zvachose rine vanenge 25 g maatomu akafanana izvi. The daily magnesium mwero kuti munhu anenge 0.5 d kudaro mari, anofanira kuita mazuva ose. Chaiwo chipimo chemushonga kunobva zera, pabonde uye mamiriro utano.

Mudukusa magnesium inodiwa nevana. Vachangoberekwa vane dura zvicherwa, nhaka kubva mai vake. Asi zvishoma nezvishoma vari vakapedza. Naizvozvo, kudiwa mwana kunowedzera kubva 50 MG 70 MG pazuva. With kukura nezuva magnesium wokuyera kuti mwana uye ari yawedzera makore 7 300 MG. Most vanoda chicherwa ichi kuyaruka kubva 14 kusvika pamakore 18 - kubva 360 kusvika 410 MG.

An zvinodiwa mukuru nokuda chicherwa ichi pasina bonde, zera uye mamiriro utano. The daily magnesium mwero vakadzi pasi makore 30 iri 310 MG. Asi zera, zvikava zvishoma, kuti pave nechokwadi chokuti dzose kushanda mwoyo, tsinga uye zvetsandanyama nemapfupa gadziriro.

Uye panguva pamuviri muna magnesium zvinodiwa kuwedzera zvinoshamisa. Zvino mukadzi anofanira kupa chinhu ichi hachisi chete muviri wako, asiwo nezvokunyanya mwana. Naizvozvo, panguva pamuviri, panguva lactation magnesium zvazvingava inowedzera kuti 500 MG.

Vanhu vakajaira upenyu inoda zvakawanda maatomu akafanana izvi. Saka, zvinoda kungwarira akaendeswa uye kubva zvokudya Akagamuchira nhamba yakakwana. The daily magnesium mwero varume ndiko 400 MG makore 30 uye 420 MG pane imwe yakazotevera zera.

The daily magnesium wokuyera nhumbu

Panguva mukubereka vana vakadzi vanoda rakawedzera rakawanda mavhitaminzi uye zvicherwa. Pashure pezvose, vakapedza pazuva zvinodiwa mwana. Kana, zvisinei, pachava magnesium kushaikwa kunogona zvakakomba yematambudziko panguva pamuviri kana kutyora kwomwana. Zvingava preeclampsia, kusvodza kuitika. The mwana kushayikwa ichi zvisaririra chaikosha kuva chirwere majoini uye mwoyo kuremara.

Naizvozvo, mwero zuva nezuva magnesium vakadzi panguva ino inowedzerawo nehafu. Zvakakosha kuti muviri zuva nezuva kugamuchira asingasviki 450-500 MG iyi chero maatomu akafanana. Asi sezvo chikafu hazvibviri kupa nhamba yakadaro, Zvinokurudzirwa kutora mamwe mishonga chaiyo Somuenzaniso, "Magne _6".

magnesium gadziriro

Mune zvimwe zviitiko, kana hazvibviri kupa mukana wakakwana yaunodya pamusoro chicherwa ichi kubva chikafu, uyewo yaro wakawedzera zvinodiwa, chiremba anogona mishonga mishonga. The anowanzodanwa aishandisa zvinodhaka zvakadaro:

• "Magne _6" - kunzwisisa gadziriro, normalizing electrolyte zvakanakanaka mumuviri.
• "Magnesol" nachiremba kushayiwa ichi chero maatomu akafanana.
• "Magnerot" rinoshandiswa chiitiko kuti Kusava magnesium nezvainoita kumwoyo.
• "Yokuvirisa Magnesium" kwete chete normalizes muviri, asi anodzora kushanda mwoyo.

Kana piritsi zvakafanira kuchengeta zvose zano chiremba. Kazhinji, mishonga aya ushandiswe refu kosi - kanenge pamwedzi. Kuti vanyatsobata Mahwendefa uyewo zvichibvira, vanofanira kutorwa awa rimwe asati zvokudya.

zvakawandisa magnesium

Pasinei chokwadi kuti chicherwa ichi chinokosha chaizvo noupenyu hwake yakawandisa inogona kuva nengozi. Uye kana zvokudya hazvibviri kuita chinhu ovhadhozi, ipapo wokuwedzera mishonga uye chicherwa zvivako chinoshanda chete yachiremba akarayira pashure haizopereri kuongorora.

The zvakawandisa magnesium anogonawo kuonekwa kushandisa laxatives kana antacids, pasi simba kupera mvura mumuviri kana renal kukundikana.

Migumisiro ane ovhadhozi kuti magnesium angava tsandanyama simba kusvika muviri, hope, lethargy uye atadze kushanda zvakanaka pakati kumwoyo. Dzimwe nguva pane uyewo kuda kurutsa, manyoka, kurasikirwa kudya, zvikuru kuderera BP. In wakakura zvikuru kacho anogona kuitika pakoma kana cardiac kusungwa.