Ziyini izimpawu zokushoda kwe-magnesium: izimpawu ze-13 ezingafanele zinganakwa! - Injabulo nempilo

I-Magnesium (Mg) iyimaminerali ebalulekile ekusebenzeni kahle komzimba womuntu. Ivela emndenini womhlaba we-alkaline.

Imele u-5g wendoda engu-70 kg (1).

I-Magnesium ihilelekile ekuhlanganiseni amaprotheni, ekusebenzeni kwemisipha, ekushayeni kwenhliziyo, emathanjeni, nasekusebenzeni komzimba jikelele. Kudonsa amandla ekudleni esikudlayo ukuze sikusabalalise kabusha kuwo wonke umzimba womuntu.

Uma kuntula, Yiziphi izimpawu zokuntuleka kwe-magnesium nokuthi ungayilungisa kanjani?

Izimpawu zokuntuleka kwe-magnesium

Ukukhathala okungapheliyo

I-Magnesium isiza ukukhiqiza nokuthutha amandla emzimbeni. Ngakho-ke kubalulekile ukudla amanani anele e-magnesium ukugcina ukudoba.

Kukhona ekudleni esikudlayo. Umzimba wethu awuwukhiqizi nakuba ubalulekile ekusebenzeni komzimba wethu. Kungakho kubalulekile ukudla ukudla okunothe nge-magnesium.

I-magnesium enganele iholela ekukhathaleni okungapheli, ukuntuleka kokugxila… (2)

Izinzwa, ukucindezeleka, ukucindezeleka

Njengoba i-magnesium ikhulisa imisebenzi yohlelo lwezinzwa, uyaqonda ukuthi uhlelo lwakho lwezinzwa luzobe lungalingani uma untula i-magnesium. Abantu abahlushwa ukushoda kwe-magnesium bacasuka kalula, futhi bakhulise ingcindezi ngaphandle kwesizathu.

Ucwaningo olwenziwa e-United States lwabonisa ukuxhumana phakathi kokuntuleka kwe-magnesium emzimbeni kanye nesimo sokucindezeleka seziguli.

Ukufunda: indlela yokwelapha ukucindezeleka ngokwemvelo

Ama-Cramps

Ngokushoda kwe-magnesium, uvame ukuzwa amajaqamba kanye nokushoshozela ezithweni. Eqinisweni, i-magnesium ivumela, phakathi kwezinye izinto, ukusikwa kwemisipha (3)

Endabeni yokushiyeka, uvame ukuzwa ukugubha, amajaqamba. Imilenze nezingalo kuvame ukuba ndikindiki, kubuhlungu.

Ukushaya kwenhliziyo okungavamile

I-Arrhythmia ukushaya kwenhliziyo okungajwayelekile. I-Magnesium inikeza amandla adingekayo emisipha yomzimba. Nokho, inhliziyo iyisisipha esikhulu kunazo zonke esinezidingo zamandla ezibaluleke kakhulu. Ngakho-ke ukuntuleka kwe-Magnesium kuholela ekushayeni kwenhliziyo okungajwayelekile. I-Magnesium ngokuvamile igcina impilo enhle yenhliziyo.

ukuqunjelwa

Kuyiqiniso ukuthi ukuqunjelwa kuyimbangela yezifo eziningi. Ekushoda kwe-magnesium, ukuqunjelwa nakho kuwuphawu olubalulekile. Ukuqunjelwa kuvame ukulandelwa ukungakuthandi ukudla.

Isiyezi, ikhanda elilula

Ukuntuleka kweMagnesium nakho kubangela isiyezi. Empeleni umzimba awukho ezingeni. Ukukhathala komzimba wakho kubhekana nalesi siyezi.

Ukuqwasha, ukungahlaliseki, ukulala okuphazamisekile

I-Magnesium ngokuvamile ikhuthaza ukulala okuhle. Uma ukulala kwakho kuphazamiseka kakhulu, kungase kube ngenxa yokuntuleka kwe-magnesium. Lokhu kushoda ngokuvamile kubangela ukuphazamiseka kokulala.

Umqondo ongaphumuli, ophazamisekile

Uma untula i-magnesium, unenkinga yokugxilisa ingqondo, uphazanyiswa umsindo omncane, isithombe esincane. Kubaluleke kakhulu ukuhlala ugxilile ukuze uqedele iphrojekthi noma uphumelele ukuhlolwa, yingakho kubalulekile ukudla i-magnesium njalo.

I-nausea nokuhlanza

Kwabanye abantu, ukuntuleka kwe-magnesium kubangela isicanucanu ngisho nokuhlanza.

Ukukhathala okujwayelekile, ukuba ndikindiki

Imisipha yakho ayiwatholi amandla adingekayo, iba ndikindiki, iyasindwa futhi uzwa ubuhlungu umzimba wonke. Cabanga ngokudla kwakho i-magnesium, njengoba ukukhathala okuvamile kungenye yezimpawu ezivamile zokuntuleka kwe-magnesium.

Ukuphathwa ikhanda njalo

Ikhanda elibuhlungu ngokuvamile liwumphumela wezinkinga zesimiso sezinzwa. Njengoba i-magnesium iyiminerali ebaluleke kakhulu ekukhuleni kwesistimu yezinzwa, akusho ukuthi uvame ukubhekana nemigraines uma kwenzeka ukuntuleka kwe-magnesium.

Ngakho-ke, udokotela uDkt Alexander Mauskop we-American Academy of Neurology eNew York ukhombisile ocwaningweni ukuxhumana phakathi kokushoda kwe-magnesium kanye nezifo eziningi eziwohlozayo ezifana nohlobo II lwesifo sikashukela nomfutho wegazi ophezulu. Ubuye wengeza ngokuthi i-magnesium akufanele idliwe ukuze ilulame kuphela kodwa ikakhulukazi ekuvimbeleni ukuqaqamba kwekhanda, ikhanda nokunye.

kwamathambo

Ukuntuleka kwe-magnesium okwandayo kungaholela ku-osteoporosis ngokuhamba kwesikhathi. Kuvamile njengoba i-magnesium ilungisa amandla emathanjeni ethu, iwavikela ngale ndlela.

umfutho ophakeme wegazi

Uma uthambekele ekubeni nomfutho wegazi ophakeme, umfutho wegazi wakho uzoba phezulu uma une-magnesium ephansi. Ngakho-ke qaphela ukudla kwakho kwe-magnesium ukuvimbela umfutho wegazi wakho ekukhuphukeni.

Iyini imisebenzi ye-magnesium emzimbeni wakho?

Isenzo esipholile

Omunye wemisebenzi esemqoka ye-magnesium emzimbeni ukulwa nengcindezi (4). Ithoba imisipha, imizwa. Kungase kubonakale kuyinto encane, kodwa kubaluleke kakhulu ekulinganiseni komzimba wakho. Ngenxa yalo msebenzi, ungalwa ngempumelelo nokulwa nengcindezi, ukukhathazeka, ikhanda elibuhlungu, amajaqamba, ukundindizela.

Ukwakheka kwamathambo

Ngenxa ye-magnesium, i-calcium ingangena emathanjeni ukuze iwaqinise futhi iwavikele. Ngakho-ke kubalulekile ukwakheka nokukhula kwamathambo kanye nokuvikela amazinyo.

Vikela imisipha futhi wakhe i-DNA

Kuyasiza ukukhululeka kwemisipha. Iphinde ivumele i-DNA ukuthi inamathele emathanjeni (5).

Izinkinga zeMagnesium nenhliziyo

Ngokusho kocwaningo olushicilelwe (6), esimweni se-myocardial infarction, i-magnesium yenza ngokumelene ne-calcium eningi emathanjeni. Ngakho-ke ivimbela i-calcium ukuthi ingangeni kumaseli we-myocardial.

I-Magnesium empeleni ilawula ukungena kwe-calcium ngaphakathi naphakathi kwamaseli. Lokhu kusiza ukulinganisela inani le-calcium elidingwa umzimba wakho.

Ngaphezu kwalokho, i-magnesium inomphumela we-vasodilator oyivumela ukuthi yandise imithambo yegazi futhi ivimbele izinkinga zenhliziyo.

I-Magnesium nama-radicals wamahhala

I-Magnesium iyi-antioxidant esiza ukulwa nama-radicals mahhala. Lezi zitholakala kumoya-mpilo esiwuphefumulayo. Ama-radicals amahhala abhekene nezifo eziwohlokayo. Baphinde banesibopho sokuguga. Ngokudla inani le-magnesium yansuku zonke, unika umzimba wakho izikhali ezizidingayo ukulwa ngempumelelo nama-radicals wamahhala nokuguga kwamaseli akho.

Izixazululo zokulwa nokuntuleka kwe-magnesium

Ukudla okunconyiwe kwe-magnesium

Kwabesifazane, ukudla okunconyiwe kwe-magnesium yilokhu:

• 360 mg yamantombazane aneminyaka engu-14 kuya ku-18
• 310 mg wabesifazane abaneminyaka engu-19 kuya kwengu-30 ubudala
• 320 mg kwabesifazane abaneminyaka engu-31 nangaphezulu
• Kwabesifazane abakhulelwe, isidingo sikhulu.

Kwabesilisa, ukudla okunconyiwe kwe-magnesium yilokhu:

• 410 mg kwabesilisa abaneminyaka engu-14-18
• 400 mg kwabesilisa abaneminyaka engu-19-30
• 420 mg kwabesilisa abaneminyaka engama-31 nangaphezulu

I-Magnesium njengesengezo sokudla

Izithako ze-Magnesium zizokusiza ngaphezu kokudla okuhle. Nansi ukukhetha kwethu kwezithako ezisebenzayo zokwelapha ukuntuleka kwe-magnesium:

Ayikho imikhiqizo etholakele.

Yini ukudla

Inani elikhulu lokudla liqukethe i-magnesium (7). Nokho, kwabanye iba ngobuningi kanti kwabanye ngamanani amancane. Uma kukhona ukushiyeka, kuthakazelisa kakhulu ukudla ukudla okuqukethe umthamo omuhle we-magnesium. Lezi izi :

• Imifino eluhlaza ngoba iqukethe i-chlorophyll. Nokho, i-chlorophyll iqukethe inani elikhulu le-magnesium
• Izithelo zamafutha njengama-hazelnuts (8)
• Ushokoledi. Unesizathu sokubuyela emuva esonweni sakho
• Imifino eyomisiwe njengama-lentils
• Ukudla okuphelele
• Ubhanana, umlimi
• Isithelo esomisiwe
• Amapayipi
• Amanzi amaminerali (6 kuya kweziyi-8 izingilazi / ngosuku) aqukethe magnesium, isibonelo Contrex noma Hépar
• Amajusi ezithelo ezenziwe ekhaya
• Amantongomane nezinhlamvu (9)

Ukudla okufanele ukukugweme

Ukulwa nokuntuleka kwe-magnesium, gwema ukudla:

• Ukudla okubandayo ngoba akuqukethe i-magnesium.
• Izitsha ezenziwe ngofulawa, njengamakhekhe, ama-pizza ...
• Ukudla okubomvu
• Izinhlanzi ezinamafutha kanye nenyama
• Amasoda nanoma yisiphi esinye isiphuzo esimnandi njengejusi
• Utshwala
• Ugwayi

Ukungena kwe-Magnesium kungahlangatshezwana nazo nsuku zonke uma udla izithelo nemifino yakho engu-5 futhi uphuza izingilazi ezingu-6 kuya kwezingu-8 zamanzi amaminerali ngosuku. Khetha amanzi amaminerali aqukethe i-magnesium.

Ingabe usithandile lesi sihloko? Qhubeka wabelane ngayo nabangani futhi ungakhohlwa ukusishiya amazwana.