The magnesium tigutsikane zvokudya: tafura. Kushandiswa magnesium

Chokwadi kuti mavhitamini zvinodiwa muviri wedu, akafanana mhepo, ziva nhasi. Zvisinei, hapana kukosha uye macronutrients, izvo kazhinji nyore kukanganwa nezvokudiwa. Nhasi tinoda kutaura pamusoro maatomu akafanana izvi, akadai magnesium. Hakusi kuti hapana anonzi "simbi upenyu." Pasina izvozvo aisazorarama chero muti kana mupenyu. Kana isu kutaura nezvomuviri womunhu, zvinonyanya magnesium kunobatsira kuti tirambe zvakanaka chimiro epfungwa. Zvisinei, ichi ndicho chimwe chezvinhu mashandiro, uye avo vanofungidzirwa vanachiremba anopfuura 300.

Kushandiswa magnesium

Ngatitaurei kupedza kanguva kuti kufunga basa reDare makro chinhu mumuviri wedu. Sezvatakamboreva kare, kureva magnesium kunobatsira kuderedza huta makakatanwa. Yakakwana chitsama chinowedzera inowanzotorwa intestinal motility uye gwenya nebasa nduru dundira.

Panguva dzose kunwa mishonga ine zvemashiripiti, mwoyo tsandanyama hunowedzera husingakwanisi yakachena kukanganisika. Zviri chaikosha ichi inoda imwe kukwegura muviri. With nayo, simba pfupa anodzokororwa, yaidzorwa BP, uye vari kuramba ichinetsa migraine kurwiswa. Asi kwete ndizvozvo zvose. Magnesium kunonatsiridza kutapata, inobatsira iri kudzivirira chirwere cheshuga, zvinoderedza zviratidzo PMS uye kubereka, chinobatanidzwa mapuroteni, carbohydrate uye lipid muviri. Pane chinhu chokufunga nezvacho!

manyuko magnesium

Kutaura zvazviri, kupa muviri pamwe chinhu ichi mumwe Snap. Rinowanikwa vakawanda zvigadzirwa, saka unofanira chete dzose, yepamusoro uye zvakanaka kunovaka muviri, uye matambudziko utano haachazovipo. Vanonyanya kupa mumwe munyu, zvokudya uye mvura yokunwa zvakasimba. zvokudya zvakanaka anokwanisa kusangana zvakazara zvinodiwa muviri wako. Tichataura pamusoro sei zvirimowo magnesium zvokudya wedzerai. Table ndicho nyore kuchengetera unosvikirwa, sezvo inogona akadhindwa uye akaisa mufiriji.

zviyo vari pakati yakanakisisa zvinopa magnesium uye rima chocolate, rye chingwa uye yekotapeya, matope, uye nzungu, michero yakaomeswa uye bhinzi. Sezvaunogona kuona, hapana zvakaoma kupa muviri wako anodiwa muviri. Asi nei vanhu vari pakurera chaikosha ichi kana pane vakawanda zvinyorwa ake? Zvichida yakaderera chaizvo magnesium tigutsikane zvokudya? The tafura anopa mhinduro dzoga, asi iye zvino ngatimbotaura pamusoro zvinokonzera magnesium kukanganisika.

Zvikonzero kwokushayiwa magnesium

Pachishandiswa nhamba, vanotambura nayo vakawanda vaigara Russia, pasinei zvakawanda uye zvokudya zvinonaka. Nei izvi zvichiitika? Chokutanga, nokuti kugoverwa kupatsanurwa zvigadzirwa. Somuenzaniso, girini pizi - rakaisvonaka tsime magnesium, asi zviri mu zvomumagaba muchimiro fuma iyi ipfupi nehafu. Kureva, unofanira kudya zvakawanda mbishi michero nemiriwo.

Asi kurima ano anoshanda tichibatsirwa michina mitsva, uchishandisa dzakachinjwa zvirimwa, uye kukura siyana accelerators. Izvi kunoderedza magnesium kugutsikana mune zvokudya. Tafura rinoratidza pachena kuti mune-chitoro yakachena maapuro mari kuderedzwa 80% zvichienzaniswa nevaya akura panzvimbo. The makabheji kugutsikana kwayo shoma nguva mana.

The ano kufamba upenyu sezvo chikuru chinoita chokusava magnesium

Zvechokwadi, nzira yedu youpenyu unochinja muviri kudiwa dzimwe zvinhu zvakasimba. Kunyange kana isu kutora sezvikonzero zvakafanana magnesium tigutsikane zvokudya (tafura, akadzama vachakuudza pamusoro mumwe nomumwe wavo oga), ipapo kushandiswa makro chinhu mumwe munhu mberi panguva aimhanya siyana. Wokutanga mukuru yaunodya kuti magnesium zvingaitika kana waunowana mupfungwa. Ita Executives, chiitiko ichi ari kuva chakaipa nazvo. A ndakagara mararamiro uye kutadza kudya uyewo zvinoda kuti zvakawanda izvi ichocho kuti zvinokosha kudzidza zvigadzirwa ane kunonyanyisa zviri magnesium. Table husava kwazvo kwako basa, pachava chete nezuva cheki naye pachake Muterere.

Magnesium Inowedzera kuerera uye kushandisa diuretics, uye iyi, muviri vanorasikirwawo calcium, potassium uye phosphorus. Kana kunyanyisa iratidzike seiri kubuda pamwe ziya munhu anorasikirwa zvinoverengeka chero zvinhu. kushaya magnesium kunogona kuitika kana uine zvimwe zvinetso zvoutano. Kudhaka, chirwere cheshuga, hosha yeitsvo, manyoka zvirwere - izvi zvose zvinotungamirira akurumidze kurasikirwa nayo. Kana uchida simba kofi, ipapo Gadzirira chokwadi kuti magnesium zvinokosha kushandisa wokuwedzera muchimiro Mishonga zvokuwedzera.

Kana zvakakodzera kutora matanho

Kudzivisa matambudziko utano hwako, kuyananiswa panguva magnesium tigutsikane mune zvokudya (ona tafura). Useful ehupfumi of makro chinhu kunova pachena apo mumwe inoongorora nemigumisiro kwokushayiwa kwayo. Nyatsoteerera zvaunodya zviripo kana uine kakawanda dzungu, pfava bvudzi uye nezvipikiri. Kamwe zvakare fungazve kana magnesium ari kudya zvinyorwa kana zvakakwana:

• Nzara plummets, uye anotanga kunzwa kurwara;
• kuipa mukana wokushandiswa pakati mapfundo, marwadzo mumabvi uye emaoko;
• pfari kuitika, pane wokusagadzikana uye mwoyo;
• kwakakanganiswa rwatata uye nenduru dundira;
• anovandudza tachycardia;
• pane simba, kurukutika kodzero kubva mangwanani;
• dzichiri atherosclerosis.

Kureba Kudya pane kushayikwa Kufananidzira ichi, kuti kakawanda nechirwere hypotension kana BP. Sezvaunogona kuona, zvinokosha chaizvo kuongorora zviri magnesium mune zvokudya (ona tafura). Norma magnesium pazuva ichakurukurwa nesu mberi.

mazano enyu

tafura Chero achava pasina kana usingazive sei magnesium zvikuru muviri wako anoda. Ndiyo kutanga mufananidzo kubva izvo kuti ariswededze uye pasi unounza kwenyu zuva zvokudya. Panguva iyoyo kupfuura mashoko ndiyo tafura yezvokudya ine magnesium. Daily yakawanda macroelement iyi inokosha ndiko 500-750 micrograms. Masikati zvakanyorwa yabudiswa muna bile, kuburikidza ziya weti uye.

Kana iwe ungaona hypotension uye tava kuderera mwoyo zvazvingava, unofanira kufunga imwe overabundance kuti magnesium pamuviri. Kunyange zvazvo, kazhinji chinhu kunyanyisa mari yamarudzi ichi nyore yabudiswa kubva nzenza zvituru.

Daily kudya urongwa

Kutaura zvazviri, iwe havadikanwi umhare kuita kana makuru upfumi zvemari. Table zvokudya zvine magnesium, anotiratidza mutemo kuti utano munhu. Zvisinei, tinofanira kuyeuka kuti doro, tii simba uye kofi - izvi zvakare kwete shamwari dzako, izvo neutralized ne magnesium, achibvisa nayo kubva mumuviri.

Ngatimbotaura pamusoro inokosha. Kuramba Zvakanyanya Kunaka Panguva Yepamuviri pamwero magnesium mumuviri kuchatibatsira nyama yakachena (kwete pasi kuoma nechando kakawanda), nezvinogadzirwa nomukaka. Kubva chete dzinogona kuzivikanwa uye bran Buckwheat, mapfunde nebhinzi. Kana uri miriwo, ipapo kuteerera mbatatisi, makarotsi uye sipinachi, uyewo mabhanana, apricots uye mapichisi. Sezvo dhizeti vakafuma magnesium, unogona kuva mastrawberry, mahabhurosi uye blackberries, uyewo nzungu.

Caloric magnesium matura

Zvinobatsira kuziva zviri magnesium patafura zvokudya. Zvechokwadi chinhu ichi, hatina kare kuwana. Huru zvinogadzirwa kuti vanofanira kunyatsoshandisa zvaunodya, yave inorondedzerwa. Usakanganwa pamusoro mukuru mafuta, asi anobatsira uye zvikuru zvinonaka yokuvirisa uye fillers. Izvi nhanga mbeu uye mbeu sunflower, Mufurakisi mbeu uye mbeu sesame, nzungu, chocolate uye Cocoa upfu uye germinated mbeu gorosi. Kutevera nhungamiro yedu nyore uye nguva dzose ave utano!