Magnesium ndeimwe yemaminerari anokosha emuviri womunhu, iyo panguva imwechete inotorwa zvisina kunaka nesu. Masayendisiti anotenda kuti zvakakosha, mushure me okisijeni, nitrogen, kabhoni, iyo inonzi magnesium ine nzvimbo inonyanya kukosha. Nhasi tichatarisa kuti zvinhu zvipi zvinonzi magnesium, uye kuti nei vachifanira kupedzwa.
Batsirwa
70% ye magnesium yose mumuviri wedu (20-30 mg) iri mumapfupa. Ndiyo magnesium inovapa kusimba. Mamwe ose e magnesium anochengetwa mumisungo, glands re mukati secretion uye muropa.
Magnesium inokanganisa kudya kwevhithamini B1 uye B6, vitamini C, uye phosphorus. Magnesium ine mineral sedation, inoderedza kushungurudzika kubva mumitsipa nemisungo.
Kushandiswa kwezvinhu zvinogadzirwa ne magnesium, zvinoshandisa vasodilator, inovandudza mumatumbo musungo, kunyanya kuchengetedza, uye inokurudzira kuwedzerwa kwecholesterol. Magnesium inobata basa re50% yevamwe enzymes, inobatanidzwa muprotheni, kabohydrate-phosphorus metabolism, DNA synthesis.
Magnesium inobatanidza zvakananga ne insulin, sezvo zvarinowanikwa mumasero zvinokurudzira kushandiswa kweglucose muropa. Inowedzerawo mararamiro emasero emakemikari e calcium, potasium uye iononi. Iyo inobatanidzawo ne calcium, semurwi. Calcium inopa inzwi kumidziyo, inoipfupisa, inoita kuti mishonga iwedzere, uye magnesium inoputika uye inoderedza midziyo yacho.
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Miti yemichero ndiyo yakanakisisa inopa magnesium. Zvisinei, kana kushandiswa (mechanical uye thermal) muzvigadzirwa zvinoramba zviri zvisinganyanyi kukosha kweiyo mineral.
Kubva pamahwendefa emagetsi emagetsi ezvigadzirwa, zvakanakisisa zvinobva mumagesium ikocoa. Zvisinei, kupa kuti g 100 cocoa kuti idye inonetsa, zvinowedzera kubatsira "kutarisa" magnesium muhonye, pods, miriwo mitema uye mbeu. Ndosaka tichikurudzira kuwedzeredza kudya kwako nemabhandi, mapepa ehosi, mavara akasiyana-siyana, soy. Uyewo kumitikiti ine yakakwirira ye magnesium ibhakkwheat , pearl bhari, bhari, oats uye gorosi.
Aiwa, pane imwe "asi". Paunoshandura mbeu: kuparadzanisa, kupera, chero kuchenesa, magisium akawanda anorasika. Nokudaro, kubhakwa kwechingwa munguva yekushandura kurasikirwa ne80% ye magnesium, maharage mushure mekuchengetedzwa ane 8 kashoma pasi pe magnesium kupfuura kusatorwa (170mg vs. 25mg), chibage chekakani - 60% kudarika yakasvibirira. Kana ukashandisa magnesium kubva pakudya mumakwenzi, sarudza mazai emakedheni. Pakuchengetedza inorasikirwa ne 43% chete ye magnesium.
Kana zviri zvezvibereko, magnesium yakawanda mumapurikiti akaomeswa, raspberries, strawberries, macheri uye mamwe majiroji, pamwe chete nebhanana, avocados uye mazambiringa.
Magnesium inonzi "metal yehupenyu", uye saka "simbi" iyi yakawanda chaizvo mumukaka uye mune zvekuri.
Kwete kurapwa kunoderedza magnesium
Nhamba ye magnesium, yakafanana nedzimwe mimwe zvinhu, yakanyanya kuoma kugona mumatafura. Mushure mezvose, zvinyorwa zvavo zvinowanzoenderana, kutanga kune zvose, pane ivhu iro zvigadzirwa zvakakura. Kubva muhushi hwevhu, kubva kumagadziririsi, kubva mumamiriro ekunze uye kubva kumiti yakasiyana-siyana. Mushure mezvose, kunyange kubvisa mbavha yakasviba ine mazana emarudzi.
Pasinei nokuti iyo yakanakisisa inopa magnesium isirima yekudya, magnesium inowanikwawo mune hove dzegungwa:
- cod;
- gungwa;
- flounder;
- mackerel;
- herring;
- shrimp.
Daily rate
Kudya kwezuva nezuva kwema magnesium kunofanira kuva 0.4 g, uye panguva yekuzvitakura uye lactation ichi chiyero chinowedzera ku 0.45 g. Pamusoro pezvigadzirwa, nehutano hwekushanda kwemukumbo, 30-40% ye magnesium inoputika.
Nekushaiwa kwemagesium, kusununguka kwemuviri kunowedzera: kuzvidya mwoyo, kutya, kukanganisa, mutsara uye tachycardia.
Nekuwedzerwa kwema magnesium, kudzvinyirirwa kwevanhu vazhinji, kuora mwoyo, kurara, osteoporosis uye kuderera kweropa kunoitika.