Ukungabikho wemagniziyam emzimbeni: iimpawu nemiqondiso. Kuthekani ukuba azinayo wemagniziyam ngokwaneleyo emzimbeni?

Magnesium - enye macronutrient ibaluleke kakhulu emzimbeni womntu. Yena inxaxheba kwiinkqubo ezininzi ezibalulekileyo nokomzimba. A imali eyaneleyo ye macroelement inika impilo entle. Ukungabikho magnesium emzimbeni, iimpawu oko uluhlu ngezantsi, oko kukhokelela kuphuhliso ezahlukahlukeneyo izifo. Ngokutsho WHO, malunga-65% sabemi behlabathi lifumana ukungabikho kwayo.

imisebenzi

Magnesium unoxanduva okutshintshela calcium kesodiyam ion kwinqanaba zeselula, oko ngokuzimeleyo iliso ubume yeseli ndizayo. Ngokushukumisa ion bakhe kwenzeka nemithambo uyibona. Kamsinya nje kukho ukunqongophala wemagniziyam emzimbeni, ezi mpawu ukuba alinde.

Macronutrients kusiza umzimba deal with kwiimeko ezibangela, kunciphisa ingozi ukuvela kunye nophuhliso lweenkqubo excitatory kwinkqubo luvo. Ngenxa abantu magnesium akakwazi phawula utshintsho imozulu ngequbuliso. Naziphi na reactions ezinxulumene ne ukuyilwa, nokwanda kunye nokudluliselwa ukusetyenziswa kwamandla zenzeka inxaxheba xa ngqo. Magnesium silawula kukhuthaza radicals simahla kunye nemveliso igcwala yento ephilayo.

ulondolozo lwemihla ngemihla

umxholo Macroelement emzimbeni lingaphantsi kwe-20 g, oko buzinze esiqwini amathambo (ikakhulu). Kuba eqhelekileyo yokusebenza umzimba ngokwaneleyo ukusuka 280 ukuya 320 mg ngosuku. abafazi abakhulelweyo kufuneka 350-380 mg ngosuku. Iimbaleki magnesium ngemihla norm yi 430-450 mg. Enyanisweni, mna andinayo kakhulu ukuze uzive kamnandi.

Ukungabikho wemagniziyam emzimbeni: zesifo

Kuyaphela alandelayo zisenokuvela kumaxesha ngamaxesha, nokuba umntu okunempilo ukuze eziliqela izizathu. Kakade ke, ukuba kuyenzeka kunqabile, akukho mfuneko khawuleza ufune uncedo lonyango. Xa iimpawu ziyabuya rhoqo ukuba ezingapheliyo, iyavakala ukutyelela ugqirha uyakukumisela iimvavanyo eziyimfuneko. Eyona eziphambili Iimpawu magnesium ukuhluleka ephilayo Isenokubonakala singabalulekanga, kodwa musa babashiye bodwa. Zezi:

• Imvakalelo ukudinwa rhoqo. Isiphithiphithi, ubunzima ukuqonda iinkcukacha.
• Amahlaba, ukuluma imilenze neengalo. Kudla kukho ucinge ukuba imilenze lukhuni.
• Isiyezi kunye nokulahlekelwa eseleyo ngaphandle kwesizathu esithile.
• Alopecia, izikhonkwane buthathaka nasisihlo of yidityaniso.
• Tic Neenkophe asezantsi.
• ukuphathwa rhoqo, amabi.
• Ukukhathala, nokuba iphupha zathatha iiyure 7-8.
• Ezibengezelayo indawo phambi kwamehlo akhe misting.
• Ukungqunga, ukuzama ukwenza izinto ezininzi ngexesha elinye.
• Isisu amahlaba, ophela nge sorhudo.
• Depression.
• Ubuntununtunu utshintsho lwemozulu, okubangela iqaqamba amalunga, izifo iintsini kunye amazinyo.

Indlela ukuqinisekisa yokungabikho wemagniziyam

Ndiyavuma ukuba abaninzi ezi mpawu kunganxulunyaniswa izinto awohluke abantu abadalwe (i fussy, naphezulu, akazi ukuba indlela izinto esizenzileyo), okanye ndiyaqonda iimpawu zizifo ezahlukahlukeneyo. Kubonakala ukuba yonke into kukuswela isiqalelo macro. Kuba iimpawu wemagniziyam ukuhluleka umzimba kufuneka sinikele ingqalelo xa ijongwe iimpawu ezininzi.

Uhlalutyo lwezonyango igazi kunokusibonisa ukungabi element macro kwi% 10-12 kuphela kwizigulane. Kwiimeko ezininzi, xa kukho wemagniziyam zaneleyo egazini, ingena kuwo ukusuka amathambo. Kodwa ngoxa elidlulileyo ukunqongophala element macro yenziwe. Kukho indlela elula ukuxilonga: zama olule okanye izihlunu uhlobo. Ukuba uziva esi uqaqanjelwa kwamaqatha, ngoko ke iimpawu wemagniziyam ukunqongophala emzimbeni akukho ngephutha. Kufuneka ubone yincutshe.

Echaza impilo enkenenkene

Nantso indlela umzimba eziqala ukuba uzive udiniwe kuphela emva kokuba umsebenzi ngokwasemzimbeni okanye ngokwasengqondweni ukuba. ukulala ebusuku ivumela onke amalungu kunye nezihlunu baphumle, iinkqubo yokucolwa ziyaphucuka. Bavuka kusasa ngengomso, ngeenxa 6:00, amadlala adrenal kuqalisa ukusebenza ngokukuko lokufundiswa iincindi zamadlala "ophethe 'umzimba ze uvumele wena ukugcina imvakalelo emangalisayo kuhlwe. Ukuba awunayo wemagniziyam ngokwaneleyo emzimbeni, kukho ukusilela, nomsebenzi wayo uboniswe ngokuhlwa kwaye kusasa uziva udandathekile.

Ke iingxaki kunye luvo (sokulibala, inkantsi, impu- kunye zomzimba), zenzeka ngenxa sanctions exchange ion. Ukuba element macro ilahlekile, le nkqubo razlazhen.

Nkqu ukubonakala imibimbi yokuqala, iingcali ngakumbi iyihlanganise kunye ukuhluleka wemagniziyam. Macrocell ebandakanyeke ngqo kwi Yindibanisela collagen - yingxam engundoqo ulusu sempilweni, amalungu kunye nemisipha. kwesikhumba, apho abantu banamhlanje uzama ukulwa ngeendlela ezahlukeneyo, unokoyisa, ukuba ukhuphele ngaphandle ukunqongophala wemagniziyam emzimbeni. Ngaphezu koko, lo macrocell ungayekeleliyo bakhulule radicals ukuba kuvela ngenxa yeenkqubo pathways emzimbeni. isakhiwo kwizicwili kuxhomekeke kubukho wemagniziyam.

Yintoni intswelo yingozi isiqalelo macro kwabasetyhini abakhulelweyo

Ezininzi iinkqubo ezenzekayo kwi isibeleko, zenziwa kunye inxaxheba ngqo kunaniselwano calcium akwenzeki kunye wemagniziyam intswelo. Kumatyala okubi, nengozi eyonyukileyo isisu, nto leyo eyingozi ngakumbi trimesters wesibini nowesithathu. abafazi abakhulelweyo nabo liba ukungabikho wemagniziyam emzimbeni. iimpawu ingavezwa inkangeleko nokudumba okanye excitability ngokugqithiseleyo luvo, tearfulness. Ukuba ngenxa kukho ukunqongophala ithoni wemagniziyam kwezihlunu, oko zibe usongo kuba kokumitha umntwana ngokupheleleyo. Ukongeza, kukho ukugabha, isiyezi, yombono caviar.

Ukunqongophala element macro lwenzeka ngenxa yokwamkelwa non-abasisigxina kungena umzimba yomfazi okhulelweyo. Oogqirha ukuba amisele amayeza ezongezelelweyo ukuthintela wemagniziyam intswelo. Kunye lwegazi kunye toxicosis zifike mva ziya kuthathelwa kuxhokonxwa ukususwa isiqalelo macro. Le ngxaki kwakhona isonjululwe imithi.

Kutheni kukho ukunqongophala wemagniziyam

Nawuphi na umntu uqhelene imvakalelo yimincili xa umzimba ufumana ukungaqondani eyomeleleyo luvo. Sinako Ungakhathazeki malunga nayinto encinane, esazi ukuba ngawo lo mzuzu umzimba uvelisa "iihomoni uxinezeleko", lo kuyondelelaniswe apho indima ebalulekileyo edlalwa wemagniziyam. uxinezeleko luvo, kwelinye icala, ifuna amandla amaninzi. Kwaye apha kwakhona, "imisebenzi" wemagniziyam, lo gama kugcinwe energy balance ngokupheleleyo emzimbeni. Kuyimfuneko ukuqinisekisa ukubonelelwa ngokuqhubekayo element macro, kungenjalo ke intsilelo yakhe. Kulo mzekelo, kukho iimpawu zokunqongophala wemagniziyam emzimbeni.

Ingxaki efanayo esoloko ijongana abantwana baye esikolweni, bazibandakanya kumacandelo ezemidlalo. Umthwalo kungaba nzima. Xa abantwana, kukho ukungakhathali, waphelelwa ngumdla kweso sifundo, kukho izikhalazo ze yintloko kunye ukudinwa, yehle ubuchule ukuze ingqondo.

ingxaki lohlobo yokuswela magnesium, kunye neembaleki. Xa uqeqesho lwesamente ukubila ngaphandle inani elithile isiqalelo macro. Magnesium kwakhona walidla xa besebenza izihlunu. Ukungabikho magnesium emzimbeni kwakhona kwenzeka ngexesha lokukhulelwa kunye lokwaphusa xesha, isicelo iziyobisi ezithile kunye zokucwangcisa, ngehlombe monodiet.

Namhlanje kakhulu intetho malunga ngeengozi ngokutya ukutya ekutyeni fast. Akunakwenzeka ukuba singasathethi ngoku. Ukwanda okukhawulezayo, flow isixa esikhulu calories - le ngxaki iphambili kwamandla mihla, xa abantu ngokuya kukhetha wahlambuluka ubumdaka ukutya, engazi lutho yokuba umzimba ulahlekelwa izinto ezixabisekileyo. Xa unyango ubushushu abalahlekileyo-50 ukuya kuma-80% wemagniziyam. ukutya okunesondlo - enye iindlela zokusombulula le ngxaki.

Iziphumo elide wemagniziyam intswelo

• Kukho iingxaki kunye nemithambo yegazi, kukho hypotension soxinzelelo lwegazi, ukhathazwa nesiyezi rhoqo.
• Ekubeni magnesium ngokusondeleyo esinxibelelana calcium, ibangela indlala ukuba calcium "ezamahala" sibekwe nje izinto ezincinane.
• Ebantwaneni, ukunqongophala element macro kunokubangela ukuqhwalela ukukhula kunye nophuhliso.
• Kukho izifo neuro-engqondweni, kwandisa amathuba ukudakumba, ukuxhalaba, ukuba nochuku, ukugula kunye yombono.
• Isifo kwenzeke.
• Akukho yobuntu yesiqhelo. Kukho iimeko ezininzi ukungachumi kwesifo.
• Ijwabu ucinezelo ethambileyo lunokwenzeka, ezithi zivele zomhlaza kamva.
• Kweentsana ngesiquphe Death Syndrome.
• Uhlobo diabetes II.
• izifo ezivame zemiphunga.

Noko ke, musa ukuvumela ngokugqithiseleyo wemagniziyam otyiwa. Umzimba ijonge ukuphelisa izixa ezingaphezu element macro. Kukho urhudo, apho ubonisa wemagniziyam nje kuphela, kodwa izinto ezininzi luncedo. Kungcono ukuwasebenzisa xa zidityaniswe ne calcium - ngoko ke akukho uya libanda, kunye nentlalo-ntle uya kuphucula ngokukhawuleza.

ukutya okunesondlo - umthombo macronutrients

Ukususela oko kudla kuchaphazela impilo yethu. Magnesium yinxalenye imifuno eluhlaza, salads, ndikho idile, parsley, celery cilantro. Yongeza kwi yomxhesho okune kuzo aze onwabele ukutya okumnandi yaye isempilweni. element Macro ikhona amandongomane kunye nokutya okuziinkozo, iziqhamo kunye nemifuno izixa ezahlukeneyo. Ukuba kukho iimpawu zokunqongophala wemagniziyam emzimbeni, Hlola uluhlu lweemveliso luncedo. Quka nabo kwi menu yemihla ngemihla (imali mg / 100 g kwindawo yegama).

Kuluncedo ukusebenzisa amandongomane: sesame (530), amangile (270), eenqoba (268), hazelnut (183), peanuts (176), walnuts (125). Yongeza kwi ezityiwa ingqolowa (480), buckwheat (224), amazimba (159), ingqolowa (155). iziqhamo ezomisiweyo bazizityebi kuphela potassium, ukuba nayo wemagniziyam luncedo: ikhokhonathi womisa (90), iiapilkosi (65), imihla (55), uyawathena zeerasintyisi (35) (35). macrocell ekhoyo neetapile (33), beetroot (20), iminqathe (22), cauliflower kunye broccoli (24). Apho waba yenkomo chicken inyama, iziqhamo kunye imifuno.

Ukusebenzisa amalungiselelo vitamin

Njengoko ubona, uninzi ukutya esikutyayo yonke imihla ibe nesiqalelo macro. Ngoko kutheni na kukho ukunqongophala wemagniziyam emzimbeni, iimpawu ezibangela eninzi kabi?

Eyona nto kukuba kwiminyaka yakutshanje, isantya ngokukhawuleza zophuhliso kwezolimo zenzeke inani elikhulu chemical. Zonke ezi tyhefu icekethekise umhlaba. Ngokutsho imithombo eyahlukeneyo, kwiminyaka yakutshanje umxholo izakhi iziqhamo kunye nemifuno iye yehla nge-15-20 amaxesha. Ukongeza, izondlo ukutya zifunxwe ngumzimba izakhamzimba ayikho ngokupheleleyo. Ngenxa yoko, kukho ukunqongophala Macro-kunye Izakha, nkqu okunesondlo. Kubonakala ukuba iziyobisi kudingeka. Kwimeko Ukuswela wemagniziyam bakhetha izakhiwo equlethe calcium ezinika nokufunxwa ngokupheleleyo izinto zombini. Usokhemisi zinika iimveliso apho wemagniziyam kudityaniswe calcium, eqinisekisa impilo entle. Oku "Calcium wemagniziyam chelate," "Kaltsimaks" iivithamini eziqulathe kubume bayo zombini ezi zinto.