Magnesium imibala: iimpawu, oonobangela, unyango. potassium nezinki ukuhluleka ephilayo

Magnesium - enye 12 kubalulekile ukuba uphi umntu. Ukungabikho magnesium emzimbeni: iimpawu, unyango, uthintelo - ngayo kwaye ufuna ukuthetha ngayo ngoku.

malunga wemagniziyam

Umzimba womntu iqulathe malunga 50-70 iigrem wemagniziyam. Ubukhulu becala oku ithambo (60%), kwakunye kwi njengolwimi elulwelo, izihlunu zomzimba ethambileyo. Kufuneka wathi xi liphezulu wemagniziyam kwi iiseli intliziyo nengqondo. Le nto Kwakhona oku kwenzelwa ukuba ukubazolisa luvo, ukulawula imali kwaye inika umzimba kunye nabanye efanelekileyo.

izizathu

Ekuqaleni, ndifuna ingqalelo, kutheni ukunqongophala wemagniziyam zingenzeka (iimpawu iya kuxoxwa mva). Ngoko ke, unobangela ukuswela ngokufuthi zezi zilandelayo:

1. Izifo ezahlukeneyo (umz, isifo seswekile, okanye isifo sezintso).
2. yofuzo (ufuzo).
3. Imithi ezithile (ezifana womchamo).

Ezi zonke zizizathu ezinxulumene entsimini ubugqirha. Nangona kunjalo, ukuba kukho ukunqongophala wemagniziyam emzimbeni kunokuba nezinto basekhaya:

1. umsebenzi onzima, umthambo.
2. Ntshikilelo, linye ngokweemvakalelo.
3. sesichengeni Human kumaqondo obushushu aphezulu. Mhlawumbi iimeko zomsebenzi okanye ama ozonwabisa ngayo.
4. Ngexa lokukhulelwa kunye noomama amabele-ukondla badla ubunzima ukusuka wemagniziyam intswelo.
5. Oh, kwaye kungakhokelela kule imeko inokuba namandla kakhulu amkhanuke ikofu okanye utywala.

ukudla

Kaloku, Kakade ke, nesiphumo potassium nezinki ukuhluleka ephilayo ukuze ukutya engafanelekanga. Kubalulekile ukuba ubungqina izinto ezimbini ezilula:

1. Indoda ukutya nje akazamkeli imali efunekayo ukuze eqhelekileyo yokusebenza wemagniziyam lomzimba. Ngoku sele iyasebenza, ngenxa yokuba kusetyenziswe iikhemikhali ezithile kuthintela kukufakwa izityalo ye elements mkhondo ukusuka emhlabeni.
2. Le nokwenziwa magnesium ukuze zibhalwe Xa umntu babutha calcium kunye phosphorus (abantu bako abo basoloko kakhulu utye okunamafutha).

Iimpawu zokuqala

Ziintoni iimpawu zokuqala yokungabikho wemagniziyam emzimbeni? Ngoko ke, oogqirha ukwahlula ezi ngongoma zimbini zilandelayo:

1. Paresthesia. (- ndindisholo, esibuhlungu, ukurhawuzelela njengesiphumo) Ngamagama alula, inovakalelo into kakuhle umntu. Kwakhona imvakalelo yabo babizwa ngokuba "Ukugodola" kunokwenzeka - ukwenzeka iqhakuva eluswini, njengoko kule ngqele.
2. tetany gca okanye angasebenzi. Lo mbandela, esibonakala yi convulsive disorder, kwakunye awongezelelekileyo izihlunu, uvalo excitability.

1. uphawu luvo

Ukuba umntu ukunqongophala magnesium, ezo mpawu ziquka: ukutyabuka, ukulala amahlwempu, ixhala kunye noloyiko angamanga. Kwaye ngenxa yokungabikho lwesi sakhi mkhondo kwi somzimba luvo ubunzima. Iyafuna esithi ukunqongophala rhoqo magnesium nto ingenza ukudandatheka isigulane ukumelana oko ngaphandle imithi phantse akunakwenzeka.

Uphawu 2. Sleep

Yintoni enye igcwele kukungabi wemagniziyam? Ezi mpawu zingangqamana ukuzilibazisa zendalo umzimba womntu, okt. E. Sleep. Ukuba oku isiqalelo umkhondo emzimbeni hi mpimo anele:

1. Usenokuba uneengxaki bubuthongo. It kungaba kukwaphula elula, xa umntu engase ngelize up. Okanye ingaba ugwayi.
2. Kungasisalathisi esibalulekileyo sokuba kuyasondelwa yokungabikho wemagniziyam emzimbeni - ukukhathala ebuthongweni. Nangona kunjalo, oku kusebenza kuphela xa loo mntu iphupha osisigxina (rate: ubuthongo liqhawuke iiyure ubuncinane 7).
3. Ngenxa yokungabikho wemagniziyam umntu uhlale amabi.

Uphawu 3. Ukwazi ukuba bafunde

Kutheni kuyingozi abantwana abanakho magnesium? Iimpawu kulo mzekelo ezi zilandelayo: yehle ingqalelo, ubume yokunciphiswa lememori, ndingekho kwentliziyo. E. Usana ilahlekile phantse ngokupheleleyo ukukwazi ukufunda. Nangona kunjalo, oku kwenzeka ngokufanayo abadala. Oku kwakhona longezelelwe ithemba phambi kwamehlo, isiyezi, impu- Wayesoyika hayi abapasa yintloko rhoqo.

Uphawu 4. System Lwentliziyo

Kwinkqubo yegazi iba nefuthe elibi wemagniziyam ukunqongophala emzimbeni. Iimpawu oku kungabandakanya:

1. Ukophulwa of zisaphila. Okt. Umntu unakho ukuvela arrhythmia.
2. iincopho uxinzelelo kunokwenzeka. Iyakwazi mhlawumbi ukwanda okanye ukuncipha.
3. Magnesium - le umthetheleli kakhulu sinamandla umzimba cholesterol. Ke xa ezikhandelwa ukunqongophala omhle medium ukuze kwakhiwe umonakalo kunye egazi nto leyo plug ezitsheni.

Uphawu 5. Le nkqubo dystrophy

Yintoni enye kuchaphazela ukungabikho wemagniziyam emzimbeni? Iimpawu Kwakhona ngqo izihlunu zabantu.

1. Kungahle yombono. Ingakumbi badla ithole amahlaba, kunye amahlaba kwi iinyawo nezandla.
2. zomzimba umsipha rhoqo. Naliphi na ixesha lemini okanye ntshikilelo ngokomzimba yabantu.
3. Kwakhona, xa deficiency wemagniziyam kusenokuba buhlungu kwezihlunu kwenja.

6. GI uphawu

Yintoni na iingxaki nangoku kunokubangela kukungabikho magnesium potassium? Ezi mpawu zingangqamana iphecana zesisu woMntu. Kulo mzekelo, ezi mpawu zilandelayo zenzeke:

1. Ziba esiswini okanye emathunjini.
2. utyatyazo rhoqo (kungakhathaliseki ukuba ukutya ngaphambili badla abantu) okanye nokuqunjelwa.

Uphawu 7. Ubuhle kunye nenkangeleko

Yiyiphi enye into echaphazela kukungabikho calcium ne wemagniziyam? Iimpawu kulo mzekelo zingangqamana imbonakalo yomntu:

1. Xa magnesium okubangelwa rhoqo iinzipho ukudleka apho.
2. Kwakhona kuyenzeka ilahleko iinwele.
3. Yeyona ubuthathaka jikelele lomzimba, kungakhathaliseki ukuba ixesha losuku.
4. Kusenokuba babonakale uvakalelo ukuze simelane utshintsho.

Potassium kunye calcium

Iyafuna esithi kukodwa wemagniziyam - hayi kangako strong i element njengoko kubonakala ngathi efika kuqala. inzuzo kude enkulu izisa ngokubambisana ne potassium okanye calcium.

1. Magnesium potassium. Ezi zinto zimbini athathe inxaxheba kumsebenzi kwenkqubo sentliziyo. ukubonelela Babambelele ngokwentshukumisa kwentliziyo igcinwa okubuyela kwimo yazo emithanjeni, zinqanda ukukhula umonakalo atherosclerotic kunye t. D.
2. Magnesium calcium. Ezi zinto zimbini kwakhona kubalulekile kwinkqubo sentliziyo. Kodwa ke kuyimfuneko ukuba ukusebenza kakuhle kwenkqubo dystrophy omzimba womntu. Umlinganiselo ifanelekileyo calcium nezinki - 2: 1.

unyango

Saqonda ukuba ukungabikho enjalo wemagniziyam (iimpawu). Unyango yale meko - yiloo nto kufuneka uxelele ngaphezulu. Ngoko ke, asenalo ukusetyenziswa kweziyobisi kufuneka kuphela kwezinye iimeko ezizodwa kuphela:

1. Xa izigulane kunye lwegazi.
2. Xa diabetes uhlobo yesibini.
3. isifo sentliziyo.
4. Yamafutha.
5. Arrhythmia.
6. Alcoholism.

la machiza kufuneka amisele ugqirha kuphela kuzo zonke ezi meko. Emva self kungakhokhelela kwiingxaki ezifana gipermagniemiya, t. E. imali kakhulu magnesium emzimbeni.

Ingongoma ebalulekileyo: ngoxa ukufumana amayeza akhe kakhulu ngokuqhelekileyo wemagniziyam kunye vitamin B6 emiselweyo. Kwaye ngenxa zingaphiliyo iityuwa magnesium kwi yabantu emathunjini ngokoqobo hayi adsorbed, esinokubangela urhudo. Kwakhona, le vitamin kunceda ukuthuthwa lwesi sakhi mkhondo ukuya iiseli.

ukuvimbela

Kokuba kwakhona iimpawu noonobangela ukunqongophala wemagniziyam emzimbeni, kufuneka sithethe malunga amanyathelo othintelo ezihambelana kule meko. Nditsho magnesium ukuswela encinane ungenza kuzalisela iintsilelo yakhe ngokusebenzisa isondlo esifanelekileyo. In yesiqhelo yemihla ngemihla rate yokudla wemagniziyam - 200-400 mg. Ngamanye amaxesha izazinzulu izibalo ukunika ndlela ilandelayo: 1 kg ubunzima kufuneka badle 4 mg wemagniziyam. I eliphezulu ngokuvunywe idosi yemihla ngemihla wemagniziyam abantu - 800 mg.

ngemveliso

Ziziphi kutya babe sakhi kubalulekile?

1. Irhasi kunye oat ukutya okuziinkozo, neenkozo.
2. Fish: cod, bass ulwandle, zeCARP, flounder, halibut, mackerel, herring, Shrimp.
3. Imifuno: ertyisi, iimbotyi, ikhaphetshu, imbewu kajongilanga.
4. Fruit: lemons, ama-apile, amakhiwane, iibhanana, grapefruit, apricot.
5. nuts Sweet womamangile.
6. Ubisi kunye netshizi.