Kutheni kufuneka simzimba wemagniziyam? Indima wemagniziyam emzimbeni

Emzimbeni womntu gqolo ukwenzeka iinkqubo zingqondweni kwaye ezingabonakaliyo olubandakanya iintlobo ngeentlobo izimbiwa kunye nezinto umkhondo. Wonke umntu uyayazi lo imfuneko ikhalsiyam ezongeziweyo umzimba ngenxa yokugcina amathambo namazinyo zikwimeko elungileyo, yaye ivithamin C - ukuba amajoni omzimba lisebenza ngaphandle iimpazamo. Kwaye yiloo nto kukho nomzimba wemagniziyam yaye kutheni na kubaluleke kangaka nje ukuqinisekisa ukuba kukho inani elaneleyo, siya kufikelela kweli nqaku.

Yimalini wemagniziyam thina?

Umzimba womntu iqulethe malunga 20-30 iigrem magnesium, yaye malunga nesiqingatha na amazinyo namathambo,-1% - egazini. Bonke abanye isasazwa ngokwenani izihlunu, iiseli kunye amalungu, kuquka namadlala yonyango. Magnesium emzimbeni womntu ngomnye izimbiwa ezine ziqhelekileyo kwaye ngandlela thile inxaxheba kwintsebenziswano kwama-350 kwemichiza kunye neenkqubo.

Kutheni na, ukuba umzimba wethu?

Magnesium libandakanyeka kwiinkqubo ezininzi emzimbeni wethu, kuyimfuneko ukuba eqhelekileyo yokusebenza yonke amalungu. Kodwa ke, njengoko ivunyiwe amagqirha, lo ngowona izimbiwa sibalulekileyo intliziyo. Ngoko ke, nantsi kutheni kufuneka wemagniziyam umzimba womntu:

1. Ixhasa eqhelekileyo yokusebenza kwamajoni omzimba kwaye bathatha inxaxheba kwimveliso omzimba.
2. Normalizes uxinzelelo lwegazi imo isingqi intliziyo.
3. UMthetho umsebenzi e-nervous system kwaye inceda ukuthintela ntshikilelo.
4. Bamba inxaxheba ummiselo amanqanaba igazi glucose lunciphisa ubungozi iingxaki seswekile.
5. Kukhuthaza ukukhula eqhelekileyo kunye nophuhliso skeletal system, kwaye ixhasa amazinyo esempilweni kunye namathambo. Ukuba umzimba yakwazi ukufunda engundoqo zokwakha izinto kuba amathambo - calcium, nemagnesium kukho unxibelelwano.
6. Wazibandakanya protein yokuqaphela, kwaye iyazingenela ukutya.
7. It has a imithambo yegazi lokuphumla banzi nefuthe isixokelelwano sokuphefumla.

Kutheni kukho ukunqongophala?

Njengoko kuboniswe izifundo yenziwe kwilizwe lethu, nakwamanye amazwe, nemagnesium ngxaki kungenziwa nkqu nabantu abathatha vitamin nezimbiwa nezakhiwo. Kuchongwe le ilandelayo ebangela ukuba ukuswela lwesi sakhi:

• inani elingonelanga magnesium kunye nokutya;
• nokwenziwa ukonakala ngenxa kumanqanaba ephakamileyo phosphate, lipids kunye calcium;
• iphula iinkqubo ukwabelana nesiqalelo;
• Magnesium isantya sokuqukuqela eliphezulu:

- ngenxa noxinezeleko elide ngokweemvakalelo, ngokwasengqondweni okanye ukusebenza komzimba;

- at imisebenzi aphezulu nokusebenza kunye;

- ngexa lokukhulelwa;

- kwixesha lokukhula kakhulu;

- kunye ukubila esinxilisayo;

- phantsi kweempembelelo amaqondo obushushu aphezulu ngumsindo;

- kwisigaba ukuchacha emva kokugula;

- ngokuba nezifo butywala ezingapheliyo.

• ukusetyenziswa ixesha elide womchamo, imithi, anticancer kunye nezinye iziyobisi;
• ukunxila manganese, ayibe, i-aluminiyamu, nickel, isiqalelo esithambileyo esimhlophe, ilothe, okanye beryllium;
• ezigcinwe ixesha elide unyango yesondlo efakwa;
• iphula Iinkqubo magnesium ukwetyisa ethunjini ngenxa yezi zizathu zilandelayo:

- unciphiso ebalulekileyo sokufunxa komhlaba emathunjini ngenxa utyando okanye radiotherapy;

- ezinganyangekiyo okanye isifo nokoyika emathunjini amancinci;

- dysbiosis ikholoni;

- steatorrhea karhulumente apho wemagniziyam idityaniswe le asidi ezinamanqatha nize kwazona endleni nonabsorbable.

zimpawu intswelo

Njengoko sele kukhankanyiwe, indima wemagniziyam kwi umzimba indlala enkulu kakhulu kwaye oko kukhokelela ukuphazamiseka nokusebenza amalungu kunye neenkqubo, kwakunye ukuvela zizifo ezahlukahlukeneyo. Body alatha ukunqongophala lwesi sakhi ezi mpawu:

1. zokulala, kuquka efuna.
2. Imo yobuthathaka nokudinwa emva zethuba ubuthongo eqhelekileyo.
3. uvakalelo oluphezulu kwingxolo kunye nezinye nokushukunyiswa.
4. utshintsho uxinzelelo lwegazi ngesiquphe.
5. Isiyezi, uqaqanjelwa, intloko ebuhlungu rhoqo kunye nokulungelelana kakuhle.
6. Iyangongoza.
7. aqaqambayo kunye amahlaba.
8. amahlaba esiswini, kulandele isifo sorhudo.
9. ukulahleka Hair kunye nezikhonkwane krobo.
10. Ucaphuka.

Ukuba ufuna ukwazi ukuba ukuswela yakho wemagniziyam isongela ukwenza oku kulandelayo: ume, qinisa izihlunu zakho Wazolulela ngamandla. Ukuba uva ubuhlungu kwaye kabi kwamaqatha, ngoko kukho imfuno engxamisekileyo ukuthatha amanyathelo ubuyisele intsalela wemagniziyam.

Iimpawu ukwandisa kusilela

Iingcali zithi kunye nokwanda iimpawu wemagniziyam intswelo inguqu ukuba mandundu. Ngoko ke, lokuqala kwale ngxaki element kubonakala ngokuthi ukungabi namdla, ukudinwa ephakamileyo kunye isicaphucaphu. Iintsalela magnesium ezincinane, iimpawu kakhulu ngakumbi kule ephilayo signal. Zaphazanyiswa umsebenzi yombane intliziyo kunye nezinye izihlunu, izinga intliziyo iba ukutshabalala, aqaqambayo, esibuhlungu, okanye antsi kwenzeka utshintsho kwimo nokudandatheka luphuhla. Njengoko sele kukhankanyiwe, ukuba ukufunxa calcium, iimfuno wemagniziyam. Ngaloo ndlela, a deficiency nemagnesium ingakhokelela ekubeni ukuswela potassium kunye calcium, zibe kwamathambo.

Types of magnesium intswelo

Oogqirha naye ehlukene wemagniziyam esilela zaseprayimari nasesekondari. By lokuqala lwenzelwe wemagniziyam deficiency siphene naso emzimbeni wayo, ngenxa ufuzo. intswelo Secondary yale yezimbiwa kwenzeka phantsi kwempembelelo yeemeko ezahlukeneyo embi kokusingqongileyo kunye nokhetho yokuphila amahlwempu. Ngaphezu koko, loo abaphumeleli unako kuxhokonxwa utshintsho hormone ezifana lokukhulelwa kwabadala.

Oko ngexesha la maxesha magnesium ngenxa yomzimba wentombi kubalulekile. abasetyhini abakhulelweyo Kubalulekile ukukhumbula ukuba uphuhliso yesiqhelo olungekazalwa kufuneka lonke micro-kunye macro. Ngaphambi kokuba la okanye ezinye izimbiwa kunye vitamin izakhiwo, kufuneka ngokuqinisekileyo dibana ne ugqirha khona.

Kwakuwo magnesium emzimbeni

Nakuba kunjalo, isiphumo nemagnesium emzimbeni akusoloko positive. Ukusela le izimbiwa emsebenzini kunqabile, njengokuba umntu kidney esempilweni ngokukhawuleza ngokuthi kwemfuneko yayo. Ngoko ke ityhefu magnesium efunyenwe ukutya okanye vitamin izakhiwo, kunzima. Ngokuqhelekileyo, le ityhefu izimbiwa kwenzeka xa libanda ngamalungiselelo wemagniziyam ezilawulwa yegazi, okanye besaphula umsebenzi sezintso. Iimpawu wemagniziyam excess:

1. buthathaka kwezihlunu and silale.
2. Ukukhathala nokwehla yokusebenza.
3. Ukozela, intetho kakuhle kunye nolungelelaniso.
4. Linyuke kakhulu izinga intliziyo, iziqephu hypotension.
5. iintlungu esiswini, isicaphucaphu, ukugabha kunye norhudo.
6. umsebenzi sezintso Ukuphazamiseka.
7. ngenwebu yangaphakathi owomileyo kunye linxano.

Ukudla okune wemagniziyam

Sibonile ukuba kutheni kukho umzimba wemagniziyam, ngoku makhe sikhangele ukuba yintoni ukutya okuya kusinceda ukuba agcine umgangatho lwesi sakhi kwinqanaba elifanelekileyo.

Isixa omkhulu wemagniziyam equlethwe imveliso zilandelayo:

• imifino eluhlaza, ezifana isipinatshi, iintlobo ezahlukeneyo ikhaphetshu, chard, imifino edandelion kunye beetroot;
• iinkozo, ezifana rice mdaka, i-oats yonke, nerhasi nengqolowa;
• iimbotyi zesoya, iimbotyi, neentlumaya, nezinye legumes;
• Iimbewu: ithanga, zesesame, linseed, sunflower;
• irayisi, ingqolowa, bran irye kunye nesonka nawo;
• imifuno ezifana nebheyizile, oregano, yekoriyandire, ekudleni, parsley kunye lobulumko;
• iibhanana, iiapilkosi, yeepesika, nabantwana avokhado;
• itshokolethi okrakra ekoko;
• fish Marine saselwandle esineqokobhe;
• nezonka zamasi unpasteurized kunye okunencasa kunye yoghurts.

Siye bazama ukuphendula umbuzo wokuba kutheni kukho umzimba wemagniziyam, bafumana ukuba lunciphisa inani, nokuba kwandisa. Mhlawumbi utshintsho ezincinane idayethi yokuphila kunokukunceda uphephe iimpawu ezingemnandi yale bezimbiwa intswelo ebalulekileyo.