John Myers
Kushaikwa kwe magnesium kunogona kutungamirira kune zvisingaverengeki zvisizvo maitiro uye kusashanda. Iwe unogona kuziva kubva kwatiri kuti haugone kudzivirira sei kushomeka kwe magnesium chete asi zvakare kuigadzirisa nekudya kwakaringana - izvo zvipfumbamwe chaizvo zvekudya.
Bvisa kushaya magnesium nechikafu
Zviratidzo zvekushaya magnesium hazvisi nguva dzose zvinosanganiswa nekusakwana kwe magnesium.
Dai waiziva kuti zvirwere zvakawanda zvinowedzerwa nekushaikwa kwemagnesium, unogona kuita nekukurumidza - izvo zvine magnesium-yakapfuma chikafu kana pamwe ine magnesium-ine chikafu chekuwedzera, chinogona kukurumidza kugadzirisa chero kushomeka kwemagnesium uye nekudaro kuvandudza zviratidzo zvakawanda.
Magnesium kushomeka: zviratidzo uye mhedzisiro
Chiratidzo chinonyanya kuzivikanwa chekushayikwa kwemagesium is muscle cramps mumakumbo. Zvimwe zviratidzo zvinogona kuitika zvekushaya magnesium zvinosanganisira:
- Kuzvidya mwoyo, kuora mwoyo, uye migraines
- Kunyanya kushanda, kushaya hope, kuita chiveve, kana kukwenya mumakumbo
- kutya kuvhunduka
Kushaikwa kweMagnesium kunogonawo kuita kuti pave nehosha yemapfupa, chirwere cheshuga, uye cardiac arrhythmias, uyewo kukonzera kuora kwemazino, premenstrual syndrome, kushaya mbereko, kushaya simba, uye BP.
Sezvo zviratidzo zve fibromyalgia uye chisingaperi kuneta syndrome (CFS) ichivandudza zvakanyanya mushure mekugadziriswa kweiyo magnesium level, kushomeka kunofanirwa kutariswa muzvirwere izvi.
Magnesium inogona kuvharira aluminium kuti isapinda muuropi. Muchirwere cheParkinson uye zvimwe zvirwere zvetsinga, kuwedzera kwealuminium level muuropi uye panguva imwechete kushayikwa kwakanyanya kwe magnesium kunowanikwa.
Yakawandisa calcium inogona kukurudzira calcification yemidziyo yeropa uye kuoma kwemajoini muvanhu vakura, nepo magnesium ichiita zvakapesana.
Iyo yakakura iwe yaunowana, iyo shoma magnesium iwe yaunogona kutora kubva mukudya. Nekubatsirwa kwechikafu chine magnesium uye chirongwa chekudya chine hutano, zvisinei, kutora kwakanaka kwemagesium kunogona kuwanikwawo mukukwegura.
Kuongororwa: kuona kushomeka kwe magnesium
Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchine
Zvisinei, panogonawo kuva nekushaikwa kwemagesium kwakadzikira, kureva kushomeka kwemagnesium kusingaonekwe kusati kwatanga chero zviratidzo zvechirwere, semuenzaniso B. haisati yavapo kwenguva yakakwana.
Kana muchida humbowo hwekurapa hwekushomeka kwemagnesium yenyu, munogona kuita kuti chiremba wenyu aiedze nekuongororwa ropa reropa rose (serum pamwe nemasero eropa).
Kana kukosha kwe magnesium kuchiyerwa muserum chete, inogona kunge ichiri mune yakajairwa huwandu, kunyangwe paine nguva yakareba paine kushomeka kwemagesium, nekuda kwekuti inosvika 95 muzana ye magnesium yemuviri iri mumasero emuviri wedu uye chikamu chidiki chete. mune intercellular fluid.
Nekudaro, iyo serum magnesium kukosha inongoratidzira iyo magnesium yemukati meiyo interstitial fluid, kwete mamiriro ari mumaseru.
Kana iwe uchinge waziva yako magnesium mazinga, iwe unogona kuongorora ako azvino magnesium zvinodiwa uye kudyisa zvinoenderana.
Iyo magnesium inodiwa
Ehe, havasi vese vane zvakafanana magnesium zvinodiwa.
Magnesium zvinodiwa zvinosiyana zvichienderana nemararamiro uye kudya, mamiriro ehutano, ikozvino magnesium mazinga, nezvimwe.
Kudiwa kwemagesium kunowedzera, semuenzaniso, kana uchitora mimwe mishonga (semuenzaniso, diuretics), ine kudya kwakawanda kweprotein, mumamiriro ezvinhu emuviri kana mupfungwa, kana uchinwa yakawanda yetii nhema kana zvinwiwa zvinwiwa, kana uchitambura neintestinal fungi. unodikitira zvakanyanya uye nekudaro unorasa zvicherwa.
Iwe unogona zvakare kuverenga nezve zvimwe zvinhu zvinopesvedzera chako wega magnesium chinodiwa mune yedu yakadzama chinyorwa pamusoro pekushomeka kwemagnesium.
Iyo yepamutemo inodiwa kukosha kwe350 kusvika 400 mg magnesium pazuva inoshanda seyakaomarara gwara revakuru (pasina kushomeka kwemagnesium). Zvisinei, nyanzvi dzakawanda dzinobva mumunda wemishonga ye orthomolecular dzinofunga kuti kukosha uku kwakaderera zvikuru uye, kuva padivi rakachengeteka, vanokurudzira 600 kusvika 900 mg ye magnesium pazuva.
Bvisa kushomeka kwe magnesium nekudya kwakakodzera
Saka iwe unogona sei kudzivirira kushomeka kwe magnesium? Uye iwe unogona sei kugadzirisa iripo magnesium kushomeka? Uye nenzira yechisikigo - kureva kungoita nekudya kwakakodzera? Ndezvipi zvekudya izvo zvinopa zvakanyanya magnesium?
Pazasi tinopa izvo zvikafu zvine huwandu hukuru hwemagnesium uye zvinogona kugadzirisa kushomeka kwemagnesium kana uchigara uchizviisa mukudya kwako.
Ngatitangei nechimwe chezvikafu zvine magnesium zvakapfuma pane zvese, mhodzi dzenhanga:
Mbeu dzenhanga dzine huwandu hwakanyanya hwemagnesium
Mbeu dzenhanga dzinopa magnesium yakawanda semhodzi dzesunflower, dzinoti 400 mg pa100 gramu. Panguva imwecheteyo, mhodzi dzenhanga dzinopa huwandu hwakawanda hwesimbi (kupfuura 12 mg) - kukosha kwekuti hapana chimwe chikafu chinogona kusvika nekukurumidza.
Tevera zvinhu zvakaita semhangura uye zinc uye, hongu, mavhitamini eB anowanikwawo muhuwandu hwakawanda mumhodzi dzenhanga.
Mbeu dzenhanga dzinogona kubviswa paruoko rwako kana kusaswa pamusoro pemasaladhi.
Kuti uite izvi, sora mbeu usiku hwose, wozoisanganisa mu-blender ye-high-performance nemvura shoma kana matomatisi matsva, wobva wawedzera matomatisi akaomeswa, mhiripiri tsvuku, hanyanisi, garlic, uye linseed. Sakanidza zvinhu zvose zvakare, nguva nemiriwo yemunyu, marjoram, kana oregano, uye uparadzire chigumisiro patirayi yekubikira yakagadzirwa nebepa rekubikira kana papepa re dehydrator yako. Bika kana kuomesa makeke akatsetseka kusvika ave crispy.
Iwe unogona zvakare kushandisa 1/3 maarumondi, 1/3 mhodzi dzesunflower, uye 1/3 mhodzi dzenhanga yehupfu.
Usakanganwa kuti mhodzi dzenhanga dzakanyanya kunaka sei kune hutano hweprostate uye dundira.
Chero zvazvingaitika, mhodzi dzenhanga dzinofanirwa kuve nenzvimbo inogara mune yako magnesium-yakagadziridzwa kudya.
Iyo yakakwira magnesium yemukati mucocoa
Cocoa zvakare chikafu chine magnesium yakawanda. Magineziyamu ayo ane magnesium akafanana nemhodzi dzenhanga. Cocoa inopawo akawanda ekutsvaga zvinhu uye zvakare yakakosha sosi ye antioxidants.
Kushaikwa kwemagesium kunowanzo kuzviratidza mukuchiva chokoreti - kwete nekuti muviri unoda chokoreti, asi nekuti unoda magnesium. Zvisinei, kupa mukuchiva kwaisazova nzira yakarurama, sezvo chokoreti yemukaka yakajairika ine cocoa shoma, asi shuga yakawanda uye yakawanda yehupfu hwemukaka.
Imwe nzira yecocoa-rich ingave yakasviba chokoreti. Zvakanakisisa kusarudza chokoreti ine zvishoma ne70 muzana yekoko yemukati, iyo inotapira ne xylitol. Ipfungwa yakanakawo kugadzira chokoreti yako kubva kune zvemhando yepamusoro.
Ehe, iwe unogona zvakare kugadzira cocoa kuita zvinwiwa zvakanaka kana kubatanidza zvinonaka zvesimba mabhora kubva mairi - semuenzaniso B. pamwe nenzungu nemaarumondi, ayo ane 170 mg ye magnesium ariwo pakati pevakanaka kwazvo vatengesi ve magnesium.
Amaranth inopa yakawanda magnesium
Iine 300 mg yemagnesium pa100 gramu, amaranth - diki tsanga yefoxtail chirimwa - inzvimbo yakanaka kwazvo yemagnesium, iri nyore zvakare kushandisa.
Iwe uchawana mazano akawanda ekugadzirira, semuenzaniso B. pano: Amaranth - The Power Grain
Amaranth inonaka pachingwa, semuenzaniso, B. muchingwa chemaranth. Amaranth pops kana amaranth flakes zvakare ari nyore kushandisa, semuenzaniso B. mu muesli kana mumakeke.
Kungofanana neamaranth, quinoa ndeimwe yemafuta asina guten uye inopawo yakawanda yakakosha magesium.
Quinoa inopesana nekushaya magnesium
Iine 280 mg ye magnesium pa 100 gramu, quinoa inzvimbo yepamusoro-soro ye magnesium - kunyanya sezvo quinoa inogona kudyiwa zviri nyore muhuwandu hwakakura kudarika semuenzaniso B. Cocoa.
Quinoa inonyanya kugezwa pasi pemvura inoyerera musefa uye yobva yagadzirwa semupunga sedhishi rakanaka.
Sezvineiwo, mupunga unopa isingasviki hafu yequinoa magnesium, uye chete kana iri mupunga wezviyo. Mupunga muchena (mupunga wakakwenenzverwa), kune rumwe rutivi, unongova ne30 mg ye magnesium pamagiramu zana uye naizvozvo haisi chimwe chinhu kunze kwekuzadza mudumbu.
Uye zvakare, sezvo mbatatisi ichingove ne20 mg yemagnesium uye yakazara zviyo pasta chete yakatenderedza 50 mg yemagnesium, zvakafanira kutsiva zvakajairwa ndiro nequinoa nguva nenguva.
Sesame yekushaya magnesium
Mbeu dzeSesame dzinonyanya kuzivikanwa sechitubu che calcium. Nekudaro, kukosha kwayo kwe magnesium zvakare kwakakwira zvakanyanya pasi pe350 mg kumusoro kwepamusoro vatengesi vemagnesium.
Sesame inogona kusaswa pamusoro pe saladi kana muesli. Kuwedzera bioavailability ye micronutrients, sesame inogona kumera nyore nyore, kureva kunyudzwa mumvura usiku hwose kana kwemaawa mashomanana.
Kana ukasarudza zviyo zvizere oat flakes nokuda kwemuesli yako - iyo yaunomwaya sesame - ipapo oats inokupa imwezve 140 mg ye magnesium pamagiramu zana.
Sesame inonakawo mumabikirwo echingwa, pama rolls, pama crackers, uye mumasosi.
Sesame butter (tahini) inonyanya nyore kushandisa. Iyi inzira yakanaka yekunatsa sosi, soups, shakes, uye smoothies.
Mukaka wesesame unonaka unogonawo kugadzirwa kubva kune sesame nekungosanganisa 200 ml yemvura ne 1 kipuni yesesame uye 1 kusvika ku3 pitted dates mune high-performance blender. Chinwiwa chacho chinogona kuzorungwa necardamom, sinamoni, uye/kana vanilla uye kudhakwa. Kana uchida, iwe unogona kutanga waomesa zvinhu zvakasimba kuti uwane mukaka wakaonda.
Mukaka weSesame unokwana chaizvo mugadziko rekudya zvakanyanya uye unogona kunakidzwa kwekudya kwemangwanani, sedhizeti, kana sesvutugadzike.
Poppy kurwisa kushomeka kwe magnesium
Mohn zvakare ari pamusoro peiyo magnesium premier League. 333 mg ye magnesium inogona kuwanikwa mumagiramu zana embeu dzepoppy.
Ehe, haumbodyi magiramu zana embeu yepoppy, asi magiramu makumi maviri embeu yepoppy anokupa 100 mg yemagnesium uye nekudaro inovhara chikamu chikuru chemazuva ese magnesium chinodiwa.
Kana ukasarudzawo organic steam poppy mhodzi, unogona kunyura uine chivimbo mhodzi dzepoppy mazuva ese, sezvo dziine morphine shoma uye nekudaro haichapindwa muropa. Pamusoro pezvo, mhodzi dzepoppy dzakabikwa dzakabikwa kare uye dzinogona kushandiswa nekukasira (chaiyo) makeke, makeke, mabhora esimba, shake, muesli, dhizeti, uye masaradhi emichero.
Legumes inogadzirisa kushomeka kwe magnesium
Zvingave bhinzi chena, pizi, pizi, edamame, bhinzi yakakura, kana nyemba - zvese zvakapfuma mumagnesium uye zvinokupa pakati pe120 ne190 mg yemagnesium pa100 gramu.
Kunze kwechikafu chebhinzi chinosungirwa, nyemba dzinogona kushandiswa kugadzira ndiro dzakawanda dzinonaka, dzakadai seB. sipinachi nerenzi quiche kana mabhora echickpea.
Kana iwewo ukateerera kune kugadzirira kwakaringana, saka iwe haungadaro kana-zvichienderana nehunhu hwako - hauwanzo kuwana flatulence kunyangwe wapedza kudya legumes.
Chero zvazvingava, sora ma legumes kwehusiku humwe usati waagadzirira uye urase mvura inonyura. Kana zvichidikanwa, shandura mvura yekunyorova kamwe kana kaviri panguva yekunyura.
Uyewo shandisa zvinonhuhwirira zvinoita seB. savory, coriander, caraway, kumini, fenugreek, turmeric, dill, cayenne, kana ginger.
Nettle inoshanda kurwisa kushomeka kwe magnesium
Ne 80 mg ye magnesium pa 100 g, nettle inoruma ndiyo imwe yakanakisa sosi ye magnesium uye imwe yemiriwo ine magnesium yakawanda.
Swiss chard ine magnesium yakawandisa senge nettle inoruma, asi nekuda kweiyo yakakwira oxalic acid yemukati, iyo magnesium kubva ku chard haina kunyatso kunyura sekubva kune inobaya nettle, iyo isina oxalic acid.
Maarumondi (170 mg) uye macashew nuts (270 mg), semuenzaniso, angapawo zvakanyanya magnesium, asi haudi chete kudya mhodzi nenzungu, asiwo mamwe mapoka echikafu.
Iwe unogona kushandisa mashizha maduku e nettle kuita green smoothies kana chero ndiro iyo inowanzoshandisa sipinashi kana chard.
Sezvo nettle, sepinashi, inodonha zvakanyanya kana mashizha ayo achipisa, haisi dambudziko kudya magiramu 200 emhunga mukudya kumwe chete.
Ne 200 magiramu emhungu anoruma, zvisinei, iwe unototora 160 mg ye magnesium, inova inenge hafu yezvido zvako zvemazuva ese magnesium.
Kana ukasawanzoenda kumaruwa kana kuti rukato rukasakura munharaunda yako, unogonawo kushandisa stinging nettle leaf powder, yaunogona kukuchidzira kuita soups, dressings, smoothies, kana juices.
Mabhanana akanakira kushomeka kwe magnesium
Mabhanana anowanzotsanangurwa seakanyanya kupfuma mu magnesium uye saka anokurudzirwa kurwisa kushomeka kwe magnesium. Muchokwadi, zvisinei, mabhanana matsva ane 30 mg chete, iyo inenge yakawanda (kana zvishoma) magnesium semaavocados, blackberries, uye raspberries.
Nekudaro, mabhanana akaomeswa ndiwo akanakisa sosi ye magnesium pa 110 mg pa 100 magiramu uye saka inofanirwa kugara ichipfumiswa mukudya kwako. Mabhanana akaomeswa zvakare anonaka kwazvo uye akakodzera kwazvo sesvutugadzike kana gadziriro dzekufamba.
Maonde akaomeswa (70 mg magnesium), maapricots akaomeswa (50 mg), uye mazuva akaomeswa (50 mg) zvakare anonaka manyuko emagnesium uye anozobatsira kugadzirisa kushomeka kwako kwemagnesium.
Couscous kurwisa kushomeka kwe magnesium
Kunyangwe zvigadzirwa zvezviyo senge Eg couscous, zvine mutsindo mushanduro yepelimeal, kana pasta yakazara uye chingwa chakazara zvinogona kubatsira kuvhara zuva nezuva magnesium inodiwa. Semuenzaniso, imwe kushumira (150 g) yeakabikwa wholemeal couscous kana yakabikwa wholemeal pasta inopa yakanaka 50 mg ye magnesium.
Ngatipei muchidimbu kuti kudya kwakaringana kunogona kudzivirira sei kushomeka kwe magnesium kana kugadzirisa kushomeka kwe magnesium iripo:
Madyiro ako anogona kugadzirisa kushomeka kwe magnesium
Kudya kwakakodzera kugadzirisa kushomeka kwe magnesium kunogona kutaridzika seizvi, semuenzaniso:
- Idya kudya kwemangwanani neoatmeal ine sesame, mhodzi dzesunflower, macashew nuts, amaranth pops, nemichero yakaomeswa yakasiyana-siyana.
- Sechikafu, gadzira sesame kana mukaka wearumondi wakatapira nemichero yakaomeswa.
- Paunenge uchitenga chingwa, sarudza chingwa chehuorivhi chine amaranth, semuenzaniso B. chingwa chine chiperengo cheamaranth, kana kuzvibika wega.
- Idya quinoa yakawanda sendishi yepadivi uye nettles semuriwo.
- Spinesa kuzunza kwako uye smoothies nenettle leaf powder.
- Kana iwe ukabika makeke kana makeke, shandisa mbeu dzepoppy mumutsara.
- Mwaya mhodzi dzenhanga pamusoro pemasaladhi kakawanda kana kuti kunyangira paari pakati.
- Tsvaga zvinonaka zvekubika nema legumes uye unakirwe nazvo kwemasikati kana kudya kwemanheru.
- Iwe unogona kusanganisa maruva ane wholegrain couscous.
- Tora sesnack - eg zvakare mushure memutambo - idya mabhanana akaomeswa.
- Neaya matipi ese, hauzongogone kuzadzisa zviri pamutemo zvishoma magnesium inodiwa inosvika mazana matatu nemakumi mashanu kusvika ku350 mg, asiwo zvakanyanya kudiwa zvakanyanya zvekutenderedza 400 mg kana kupfuura, izvo zvinofungidzirwa nenyanzvi dzezveutano uye hutano.
Dietary supplement inopesana nekushaya magnesium
Kana iwe ukatadza kutarisira kudya kwakawanda-magnesium nekuda kwekunetsekana kwenguva kana zvimwe zvikonzero, unogona kuvandudza magnesium yako nerubatsiro rwezvekudya.
Pane zvakawanda zvingasarudzwa kwauri:
- Iyo Sango Sea Coral
- An organic magnesium supplement yakadai seB. magnesium chelate kana magnesium rotate.
Paunenge uchitora magnesium yekuwedzera nemuromo, yeuka kuti magnesium inonyudzwa zvirinani mudiki akati wandei pane imwe hombe zuva nezuva.
Saka hazvingave zvakaringana kana iwe uchida kuvhara yako yemazuva ese magnesium inodiwa nesevhisi ye400 milligrams kana kupfuura yemagnesium. Muchiitiko ichi, muviri wako unongotora 50 muzana ye magnesium.
Nekudaro, kana iwe ukatora isingasviki 200 milligrams ye magnesium kakawanda pazuva, ipapo muviri wako uchakwanisa kushandisa 75 muzana yayo - hongu chete kana iri yemhando yepamusoro magnesium.
Saka zvakakosha kugovera iyo yakazara magnesium-dose muzvikamu zvinoverengeka uye kuitora zuva rese.
Kana iwe uchida pfungwa yedu yekudya kwakakwana, saka pamwe ungade kushanda senyanzvi yehutano iwe pachako.
