Chii chinonzi magnesium kumuviri wako?

Chii chinonzi magnesium kumuviri wako?

Muviri wemunhu unoda magnesium Kuti ishande nemazvo, inobatsira nemazana emaitiro akakosha emuviri, kusanganisira mabasa anodzora mashandiro anoita tsandanyama netsinga.

Magnesium inogona kuwanikwa kubva muzvikafu nezvinwiwa zvakawanda, uye inogona kutorwa sewedzero netsamba yachiremba.Mukadzi mukuru anoda mamilligrams anosvika 310 pazuva, uye 320 milligrams mushure memakore makumi matatu, nepo mukadzi ane pamuviri achida mamwe makumi mana. mamirigiramu.

Varume vakuru vane makore ari pasi pe31 okuberekwa vanoda 400 milligrams ne420 milligrams kana vakura, ukuwo vana vachida mamilligrams 30 kusvika 410.

Asi nyanzvi dzinopa zano, maererano neWebMd, kuti chiremba wevana anosarudza huwandu hwemagesium hunodiwa nemwana, nokuti hunosiyana zvichienderana nezera, hutano uye mamiriro emwana mumwe nomumwe.

zvinhu zvakasikwa

Mukuwedzera, iwe unogona kukwira kusvika ku80 milligrams ye magnesium paunenge uchidya chikafu chakadai semagiramu makumi matatu emaarumondi kana cashews.

Dzimwe sarudzo dzakanaka dzinosanganisira mhodzi dzenhanga, walnuts, mhodzi dzesunflower, nzungu, neflakisi.

Zvakare, zviyo zvakakura kupfuura chingwa chena uye zvimwe zvikafu zvakagadziriswa, nekuti zvine fiber yakawanda, pamwe nepamusoro pezana re magnesium.

Zvimedu zviviri zvechingwa chegorosi zvinopa mamilligrams 45 emagnesium, hafu yekapu yemupunga webrown inopa anenge mamirigiramu 40, uye hafu yekapu yeoatmeal yakabikwa ine 30 milligrams emagnesium.

Zvakare, iwe unogona kuwana 44 milligrams yemagnesium kana uchidya imwe kapu yekotapeya, iyo inewo mafuta ane moyo ane hutano kuwedzera kune fiber uye folic acid.

Izvo zvinofanirwa kucherechedzwa kuti kudya kwakaenzana nekapu yemapombi epinashi yakabikwa mumuviri wemunhu anenge 150 milligrams yemagnesium.

Kabichi uye turnip zvinosiyaniswa nehupamhi hwazvo hwe magnesium mukuwedzera kune zvimwe zvakakosha senge calcium, potassium, iron uye mavhitaminzi A, C uye K. Zvimwe zviwanikwa zve magnesium zvinosanganisira bhinzi nhema nechena uye nyemba.

Zvichakadaro, muviri unoshandisa magnesium kuvaka masero matsva emapfupa. Tsvagiridzo inoratidza kuti inogona zvakare kudzivirira kubva pakurasikirwa kwepfupa uye kuputsika, uye osteoporosis.

Magnesium inobatsira kukwidziridza maitiro edziviriro yezvirwere kune zvingangokuvadza.

Kunyange zvazvo inopa kudzivirira kubva kune zvirwere kwenguva yakareba, iyo inomiririra kudzivirira kwehutano hwehutano hwakadai sechirwere chemoyo, arthritis uye chirwere cheshuga.

Kudzivirira kurova kwemoyo

Mukuwedzera, magnesium inobatsira mwoyo kupomba ropa nguva dzose, uye inoderedza mikana yekuvandudza arrhythmia, chirwere chemwoyo kana chirwere chemoyo.

Magnesium inozorodza madziro emidziyo yeropa, iyo inogona kuchengetedza BP yakaderera, pamwe nekuwedzera mazinga eHDL, kana "yakanaka" cholesterol.

Nyanzvi dzinotenda kuti magnesium inobatsira kudzivirira kana kuderedza marwadzo emakemikari muuropi uye kuti mukana wekurapa migraines unowedzera kana magnesium yakakwana inowanikwa.

shuga yeropa

Mukufanana, magnesium inotsigira hormone insulin kuti ishande nemazvo, ichibatsira kuchengetedza kugadzikana kweshuga yeropa.

Nokufamba kwenguva, kuderera kwe magnesium kunotungamirira kumatambudziko akasiyana-siyana ehutano, kusanganisira rudzi rwechirwere cheshuga 2, high blood pressure uye migraines.

Vakuru vakwegura uye vanhu vane chirwere cheshuga chechipiri kana matambudziko ekudya vanogona kunge vane magnesium kushomeka, zvichida nokuti miviri yavo inobvisa magnesium yakawandisa kana kuti havawani magnesium yakakwana pakutanga.

Overdose uye contraindications

Kana munhu aine hutano, itsvo dzavo dzinodzinga iyo magnesium yakawedzera inotorwa kubva mukudya kwechisikigo.

Asi kuwandisa kwe magnesium kunogona kukonzera cramps kana kusvotwa.

Izvi zvakafanana kana munhu ari kutora laxatives kana antacids, ane magnesium, saka nyanzvi dzinokurudzira kuti uongorore nachiremba wako nezve magnesium dosing.

Vanachiremba vanonyevera kuti mimwe mishonga inoita kuti zviome kuti muviri wemunhu utore magnesium, uye magnesium supplement inogona kukanganisa kuita kwemamwe maantibioti uye osteoporosis mishonga.