Umxholo magnesium ukutya: itafile. Ukusetyenziswa wemagniziyam

Isibakala sokuba iivithamini eziyimfuneko ukuze umzimba wethu, efana emoyeni, siyazi namhlanje. Noko ke, macronutrients akukho kangako yaye, ezivame silibale nje malunga imfuneko. Namhlanje sifuna ukuthetha lwesi sakhi, ezifana nemagnesium. Asiyondawo nto ebizwa ngokuba 'ubomi metal. " Ngaphandle kwakungayi asinde nasiphi na isityalo okanye into ephilayo. Ukuba sithethe ngayo umzimba womntu, oko kuqala wemagniziyam inceda ukugcina ukumila kakuhle kwenkqubo yemithambo-luvo. Noko ke, le yenye misebenzi, kwaye kuqikelelwa oogqirha babo ngaphezu kwama-300.

Ukusetyenziswa wemagniziyam

Makhe achitha ixesha elincinane ukuze sibone indima edlalwe yi-element macro emzimbeni wethu. Njengokuba sele sitshilo, oko kukuthi nemagnesium inceda isiqabu uxinzelelo luvo. imali okwaneleyo kunegalelo eziqhelekileyo amathumbu motility kunye motor umsebenzi lwesinye inyongo.

Xa ukusetyenziswa rhoqo iimveliso eziqulathe umlingo, imisipha intliziyo iba ukumelana ngakumbi mpilo intswelo. Kungenxa kule element kufuneka ephilayo ukwaluphala. Ngayo, inqaba ithambo igcinwa, kulawulwa uxinzelelo lwegazi, yaye baba yokuhlaselwa migraine ngokuya kunyamalala. Kodwa loo nto bonke. Magnesium nelikhuthaza sifo, inceda ekuthinteleni seswekile, kunciphisa iimpawu PMS kwabadala, libandakanyeka kakhulu ngakwicala leeprothini, ekudleni kunye lipid ukutya. Kukho into omawucinge ngayo!

imithombo magnesium

Enyanisweni, unike umzimba lwesi sakhi umfanekiso. Efunyanwa kulo inani elikhulu iimveliso, ngoko kufuneka rhoqo kuphela, umgangatho ophezulu kunye okunesondlo, kunye neengxaki zempilo ayiyi kubakho. Eyona engundoqo imithombo namnye, ukutya kunye namanzi okusela tight. okunesondlo uyakwazi ukuhlangabezana ngokupheleleyo iimfuno zomzimba wakho. Siza kuthetha indlela iqulethwe wemagniziyam ukutya unikezelo. Table yeyona lula yokugcina medium, kuba liprintwe wazibeka efrijini.

okuziinkozo ziphakathi imithombo best magnesium itshokolethi mnyama, irye isonka kunye avokhado, Ingca yolwandle, yaye, iziqhamo amandongomane womile kwaye legumes. Njengoko ubona, akukho nto kunzima ukuba umzimba wakho izondlo eziyimfuneko. Kodwa kutheni abantu basilela lwesi sakhi ukuba baninzi kangaka imithombo zakhe? Mhlawumbi umxholo magnesium ephantsi kakhulu ukutya? Le theyibhile inika impendulo alupheli, kodwa ngoku makhe sithethe ngezinto ezibangela wemagniziyam intswelo.

Izizathu ngenxa yokuswela wemagniziyam

Ngokusekelwe kwi-manani, ubunzima kuyo inkoliso abemi Russia, nangona ngentabalala yokutya okumnandi. Kutheni le nto isenzeka? Okokuqala, ngenxa yokuba ubonelelo kweemveliso phambili. Umzekelo, ertyisi eziluhlaza - umthombo obalaseleyo magnesium, kodwa umxholo ngohlobo enkonkxiweyo le nto kuncitshiswa ngesiqingatha. Oko kukuthi, kufuneka utye iziqhamo ekrwada kunye nemifuno.

Kodwa kwezolimo mihla isebenza ngoncedo lobuchwepheshe amatsha, esebenzisa izityalo elungisiweyo, kunye accelerators ukukhula ezahlukeneyo. Oku kunciphisa umxholo wemagniziyam ekutyeni. Le tafile ibonisa ngokucacileyo ukuba-store apile entsha mali yancitshiswa nge-80% xa kuthelekiswa nalawo likhule kwisiza. Le zekhaphetshu Umxholo yayo iye yehla izihlandlo ezine.

Isantya yanamhlanje wobomi njengoko into ephambili yokuswela wemagniziyam

Eneneni, indlela esiphila ngayo nefuthe kakhulu imfuneko umzimba beengxenye ezithile. Nokuba ukuthatha njengesiseko thina umxholo wemagniziyam efanayo ukutya (itafile, iinkcukacha uza kunibalisela ngemeko ngamnye kubo ngokwahlukileyo), ngoko ke ukusetyenziswa element macro umntu ngamnye uya kuqhubeka ngesantya ezahlukeneyo. Ukuqalwa aphezulu wemagniziyam kunokwenzeka xa usehlelwa uxinezeleko. Yenza esigqeba, le meko iya isiba yinto yamihla le. A umzimba kunye ukutya engagunyaziswanga nazo zifuna ukuba ngaphezulu lwesi sakhi ukuba kuyimfuneko ukufunda iimveliso ezinomthamo ubuninzi wemagniziyam. Table lula kakhulu umsebenzi wenu, apho kuya kubakho itsheki kuphela yonke imihla kunye menu yakhe.

Magnesium ibalekisa kwemali kunye nokusetyenziswa womchamo, kwaye kule meko, umzimba nayo ulahlekelwa calcium, potassium, iphosphate. Xa kakhulu ebila xhopho umntu alahlekelwe inani lweziqalelo, azafunyanelwa ndawo. ukungabikho magnesium kunokwenzeka ukuba uneengxaki ezithile zempilo. Ukunxila, isifo seswekile, isifo sezintso, urhudo izifo - konke oku kukhokelela ilahleko ngokukhawuleza kuyo. Ukuba ungathanda ikofu womelele, ngoko uzilungiselele ngenxa yokuba wemagniziyam kuyimfuneko ukusebenzisa uhlobo eyongezelelweyo izongezo zokutya.

Xa kuyimfuneko ukuba athathe amanyathelo

Ukuze siphephe iingxaki zempilo yakho, uxolelaniso kwisiqulatho wemagniziyam ekutyeni (jonga itheyibhile). iimpawu eziluncedo i element macro uba sisinyanzelo xa ubani ephonononga imiphumo nokusilela. Nikelani ingqalelo kwisidlo sakho sikufanele ukuba une nesiyezi rhoqo, iinwele zaqina nezikhonkwane. Kwakhona qwalasela kwakhona noba wemagniziyam ngokwaneleyo kule mithombo yokudla ukuba:

• emnyama liyancipha, kwaye iqalisa ukuba ugule;
• maxongo bungqingqwa namalungu, iintlungu amadolo kunye iingalo;
• uxhuzula, kukho iveze nexhala;
• injeke miseka nenyongo isinyi;
• okhula tachycardia;
• kukho ubuthathaka, ukudinwa ekunene ukususela kusasa;
• asakhasayo yamafutha.

Okukhona yokudla kukho ukunqongophala lwesi sakhi, rhoqo ngakumbi une hypotension okanye lwegazi. Njengoko ubona, kubaluleke kakhulu ukuba esweni umxholo magnesium ekutyeni (jonga itheyibhile). UNorma magnesium ngosuku ziya kuqwalaselwa yi kuthi ngakumbi.

baliphulaphule icebiso lakho

Nayiphi table iya kuba nganto ukuba awazi ukuba wemagniziyam kangakanani kufuneka umzimba wakho. Lo mzobo sokuqala apho ukutyhalela kwaye phantsi leyo ezisa otya ngayo yonke imihla. Kwaba ngoko awathi ezifundisayo kakhulu itafile ukutya equlethe wemagniziyam. yonke imihla eli macroelement kakhulu kukuba 500-750 micrograms. Emini kubhaliwe kwizondlo kwi enyongweni, ngenxa ukubila nomchamo.

Ukuba uthe wabunqala hypotension kwaye sehlise izinga intliziyo, kufuneka uqwalasele i ngokugqithiseleyo magnesium emzimbeni. Nangona, ngokubanzi isixa ngokugqithiseleyo weli ngokulula idubule ukusuka ilindle evakalala.

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Enyanisweni, ukuba akukho kwemizamo yobuqhawe okanye utyalo enkulu yemali efunekayo. Ukutya Table magnesium, usibonisa iseti eqhelekileyo ukuba umntu esempilweni. Noko ke, simele sikhumbule ukuba utywala, iti strong nekofu - oku kwakhona akuyona indlela engcono abahlobo bakho, ukuba bangabi yi wemagniziyam, ukusisusa ivela emzimbeni.

Makhe sithethe ibalulekileyo. Ukugcina inqanaba kangangoko wemagniziyam emzimbeni kuya kunceda inyama entsha (hayi ngokuxhomekeke amazinyo izihlandlo ezininzi), kunye neemveliso zobisi. Ukususela series inye kuchongwa kwaye bran buckwheat, namazimba kunye neembotyi. Ukuba imifino, ngoko ingqalelo iitapile, iminqathe kunye isipinatshi, kwakunye iibhanana, iiapilkosi kunye yeepesika. Njengoko dessert, esisityebi nemagnesium, unokuba amaqunube, rasberries kunye ubobo, ngokunjalo nati.

imithombo wemagniziyam Caloric

Kuyanceda ukuba ufunde umxholo magnesium kwitheyibhile ukutya. Indlela iluncedo le nto, sele kufunyenwe. Iimveliso ezingundoqo ukuba kufuneka enze ezininzi odla ngayo sele ichaziwe. Musa ukulibala malunga eliphezulu-osidingayo, kodwa ongeziweyo luncedo yaye okunencasa kunye fillers. Le mbewu ithanga iimbewu zikajongilanga, imbewu iflakisi sesame, amandongomane, itshokolethi kunye ekoko nomgubo kunye nembewu ingqolowa imila. Landela izikhokelo zethu ilula kwaye uhlale usempilweni!