I-Magnesiyam yenye yezona zinto zixabisekileyo kakhulu kumzimba womntu, okwexeshana. Iingcali zenzululwazi zikholelwa ukuba ngokubaluleka, emva kwe-oxygen, nitrogen, ikhabhoni, i-magnesium ehlala kwindawo ebaluleke kakhulu. Namhlanje siza kujonga ukuba yeyiphi imveliso i-magnesium, kunye nokuba kutheni kufuneka ichithe.
Izinzuzo
I-70% ye-magnesium emzimbeni wethu (20-30 mg) iqulethwe ngamathambo. I-magnesium ebenza baqiniseke. Zonke ezinye i-magnesium zigcinwa kwiimisipha, izigulane zangasese zangaphakathi kunye nasegazini.
I-Magnesiyam ithinta ukuxutywa kwamavithamini B1 kunye ne-B6, i-vitamin C, kunye ne-phosphorus. I-Magnesium iyimineral ye sedation, iyanciphisa uxinzelelo oluvela kwiisiphako kunye neentlungu.
Ukusetyenziswa kwemveliso kunye nomxholo we-magnesium, wenza i-vasodilator, kuphucula intlungu yamathumbu, ukukhuseleka kwe-bile, kwaye kukhuthaza ukukhutshwa kwe-cholesterol. I-Magnesiyam isebenza ngomsebenzi we-50% yazo zonke i-enzyme, ithatha inxaxheba kwiprotheni, i-carbohydrate-phosphorus metabolism, i-DNA synthesis.
I-Magnesium idibene ngqo ne-insulin, njengoko umxholo wayo kuseli ikhuthaza ukusetyenziswa kwe-glucose egazini. Kwakhona kuphucula ubuchule beembrane zelisi ye-calcium, i-potassium kunye ne-ionic ions. Idibanisa kunye ne-calcium, njengomchasi. I-calcium inika ithoni kwiinqanawa, iyanciphisa, iyanciphise izihlunu, kunye ne-magnesium iphinde ihlaziye kwaye ihlalutye iinqanawa.
Imveliso ...
Iimveliso ezivuno ziyimithombo engcono kakhulu ye-magnesium. Nangona kunjalo, xa ukucubungula (umatshini kunye ne-thermal) kwimveliso kuhlala kungabalulekanga inani leemaminerali.
Ngokusekelwe kwitheyibhile kumxholo we-magnesium weemveliso, umthombo ongcono kakhulu we-magnesium i-cocoa. Nangona kunjalo, ukuba i-100 g ye-cocoa yokutya iyinkathazo ngokwaneleyo, kunenzuzo kakhulu "ukujonga" i-magnesium kubhontshisi, iipods, imifuno eluhlaza kunye neenhlamvu. Yingakho sincoma ukuphucula ukutya kwakho kunye neembotyi, ii-peas ezihlaza, iintlobo ezahlukeneyo, i-soy. Kwakhona kwimveliso enomxholo ophezulu we-magnesium i- buckwheat , i-pearl yebhali, ibhali, i-oats kunye nengqolowa.
Hayi, kukho enye "kodwa". Xa kulungiswa iilizo: ukwahlula, ukugaya, naziphi na ukucocwa, ezininzi ze-magnesium ziyalahleka. Ngaloo ndlela, i-buckwheat ngexesha lokukhupha ilahlekelwa i-80% ye-magnesium, iimbotyi emva kokulondolozwa iqukethe i-magnesium engama-8 angaphantsi (170mg vs. 25mg) Ukuba usebenzisa i-magnesium ukusuka kokutya okusemandleni, khetha iipasta ezinamathanga. Kulo londolozo lulahlekelwa ngu-43% kuphela we-magnesium.
Ngokuphathelele iziqhamo, i-magnesium ininzi kwi-apricots omisiwe, ama-raspberries, ama-strawberries, ama-blackberries kunye nawo onke ama-berries, kunye neebhanana, i-avocados kunye ne-grapefruits.
I-Magnesium ithandwa ngokuthi "isinyithi yobomi", kwaye ke le "nsimbi" nayo ininzi kakhulu ebisi kunye nemveliso yobisi.
Akukho kuphela unyango olulahla i-magnesium
Isixa semagnesium, njengawo naziphi na ezinye izinto, kunzima kakhulu ukulungiswa kwietafile. Emva koko, umxholo wabo uncike kakhulu, okokuqala, emhlabathini apho iimveliso zikhula khona. Ukususela kwi-acidity yomhlaba, ukusuka kumachumisi, ukusuka kwimozulu kunye nakwiindidi zezityalo ngokwazo. Emva kwakho konke, kwanokuba i-pear ye-peas eluhlaza ikhulu leentlobo.
Nangona inyaniso yokuba umthombo ongcono kakhulu we-magnesium isityalo sokutya, i- magnesium iyafumaneka nakwientlanzi zaselwandle:
- cod;
- ziseko zolwandle;
- ukugqithisa;
- mackerel;
- ukhula;
- imfucu.
Izinga lemihla ngemihla
Ukutya kwansuku zonke kwe-magnesium kufuneka kube ngu-0.4 g, kwaye ngexesha lokukhulelwa kunye ne-lactation le nqanaba liyakhula ukuya ku-0.45 g. Iimveliso, kunye nokusebenza ngokuqhelekileyo kwamathumbu, u-30-40% we-magnesium uyangena.
Ngenxa yokungabikho kwe-magnesium, ukunyuka komzimba okwenyukayo: ukuxhalaba, ukwesaba, ukucokisa, iincampu kunye ne-tachycardia.
Ngaphezulu kwe-magnesium, uxinzelelo oluqhelekileyo, ukudandatheka, ukulala, ukunyuka kwe-osteoporosis nokuxinzelelo lwegazi oluphantsi.