I-Magnesium ingenye yamaminerali ayigugu kakhulu emzimbeni womuntu, okuyinto ngesikhathi esifanayo esithathwa ngokungathandeki ngathi. Ososayensi bakholelwa ukuthi ngokubaluleka, ngemva kwe-oksijeni, i-nitrogen, i-carbon, i-magnesium ehlala endaweni ebaluleke kakhulu. Namuhla sizobuka ukuthi yimiphi imikhiqizo i-magnesium, nokuthi kungani kufanele idliwe.
Izinzuzo
I-70% ye-magnesium emzimbeni wethu (20-30 mg) ikhona emathanjeni. I-magnesium enika ukuqina. Zonke ezinye ze-magnesium zigcinwa emisipha, izigcawu zangasese zangaphandle kanye nasegazini.
I-Magnesium ithinta ukumunwa kwamavithamini B1 no-B6, i-vitamin C, kanye ne-phosphorus. I-Magnesium iyi-mineral sedation, iyanciphisa ukucindezeleka ngenxa yezinzwa nemisipha.
Ukusetshenziswa kwemikhiqizo enokuqukethwe kwe-magnesium, ukwenza i-vasodilator, kuthuthukise ukukhulelwa kwamathumbu emathunjini, ukucinwa kwe-bile, futhi kukhuthaza ukwanda kwe-cholesterol. I-Magnesium isebenza ngomsebenzi we-50% wawo wonke ama-enzyme, iqhaza amaprotheni, i-carbohydrate-phosphorus metabolism, i-DNA synthesis.
I-Magnesium ixhunyaniswa ngokuqondile ne-insulin, njengoba okuqukethwe kwayo emangqamuzaneni kukhuthaza ukusetshenziswa kwe-glucose egazini. Liphinde ithuthukise ubuciko be-cell membranes ka-calcium, i-potassium nama-sodium ions. Iphinde ixhumane ne-calcium, njengomphikisi. I-calcium inikeza ithoni izitsha, iyanciphisa, iyanciphisa imisipha, futhi i-magnesium iphinde ibuye iphinde ikhiphe izitsha.
Imikhiqizo |
Imikhiqizo yemifino ingumthombo omuhle we-magnesium. Kodwa-ke, lapho ukucubungula (mechanical kanye nokushisa) kwimikhiqizo kuhlala inani elincane kakhulu le mineral.
Ngokusekelwe ematafuleni okuqukethwe kwe-magnesium yemikhiqizo, umthombo omuhle we-magnesium uyi-cocoa. Kodwa-ke, uma unikezwa ukuthi i-100 g ye-cocoa yokudla iyinkinga ngokwanele, kuyasiza kakhulu "ukubheka" i-magnesium kubhontshisi, ama-pods, imifino eluhlaza kanye nezinhlamvu. Yingakho sincoma ukuthuthukisa ukudla kwakho nobhontshisi, i-peas eluhlaza, ama-pods ahlukahlukene, isobho. Kanti nemikhiqizo enokuqukethwe okuphezulu kwe-magnesium i- buckwheat , i-pearl ibhali, ibhali, oats kanye nokolweni.
Alas, kukhona "kodwa". Uma kusetshenzwa okusanhlamvu: ukwehlukanisa, ukugaya, noma yikuphi ukuhlanza, iningi le-magnesium lilahlekile. Ngakho-ke, ukukhwabanisa ngesikhathi sokucubungula kulahlekelwa yi-80% ye-magnesium, ubhontshisi ngemuva kokulondolozwa aqukethe i-magnesium encane engaphansi kuka-8 (engama-170mg kuya ku-25mg), ummbila okhonjiwe - u-60% ngaphansi kwezingcolile. Uma usebenzisa i-magnesium ekudleni okusemathinini, bese ukhetha i-peas ekheniwe. Ekulondolozeni ilahlekelwa yi-43% kuphela ye-magnesium.
Ngokuqondene nezithelo, i-magnesium iningi ema-apricot omisiwe, ama-raspberries, ama-strawberries, ama-blackberries nawo wonke amanye amajikijolo, kanye nobhanana, i-avocad kanye namagilebhisi.
I-magnesium ibizwa ngokuthi "insimbi yokuphila", ngakho-ke le "metal" nayo iningi kakhulu ebisi nasemikhiqizweni yobisi.
Akukona ukwelashwa kuphela okulahla i-magnesium
Inani le-magnesium, njenganoma yiziphi ezinye izinto, kunzima kakhulu ukuxhuma ematafuleni. Phela, okuqukethwe kwabo kuncike kakhulu ekuqaleni, emhlabathini lapho imikhiqizo ikhula khona. Kusukela ku-acidity yenhlabathi, kusuka kumanyolo, kusuka kwesimo sezulu nokuvela ezihlukahlukene zezitshalo ngokwazo. Phela, ngisho nokuvimbela i-peas eluhlaza kunamakhulu ezinhlobonhlobo.
Naphezu kokuthi umthombo omuhle we-magnesium uyisitshalo sokudla, i- magnesium iyatholakala nasenhlanzi olwandle:
- ikhodi;
- izinhlanzi zasolwandle;
- i-flounder;
- i-mackerel;
- i-herring;
- izinhlanzi.
Izinga lansuku zonke
Ukudla kwe-magnesium kufanele kube yi-0.4 g, futhi ngesikhathi sokukhulelwa kanye ne-lactation leli nani likhuphukela ku-0.45 g. Ngemikhiqizo, ngokuhlinzwa okujwayelekile komathumbu, i-30-40% ye-magnesium iyamiswa.
Ngenxa yokuntuleka kwe-magnesium, ukunyakaza komzimba kukhula ngokwengeziwe: ukukhathazeka, ukwesaba, ukucubungula, ukuhlukunyezwa kwemisipha kanye ne-tachycardia.
Ngaphezu kwe-magnesium, ukucindezelwa okuvamile, ukucindezeleka, ukulala, ukuphefumula kwegazi nokucindezela kwegazi okuphansi kwenzeka.