Cov zaub mov twg muaj magnesium ntau tshaj?

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Magnesium yog ib qho txiaj ntsig zoo uas peb lub cev xav tau tas li thiab ntau. Yog tsis muaj nws, kev ua haujlwm ntawm lub cev feem ntau tsuas yog ua tsis tau.

Lub ntsiab lus no ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm lub siab. Lub cev, tau txais magnesium muaj nyob rau hauv cov zaub mov thiab ua nws, saturates cov ntshav nrog nws thiab coj nws los ntawm cov hlab ntsha mus rau lub plawv, qhov twg nws stabilizes lub plawv atherosclerosis. Tias yog vim li cas nws tseem ceeb heev kom suav nrog cov khoom noj uas muaj magnesium hauv kev noj haus rau txhua tus neeg uas muaj teeb meem plawv, nrog rau cov neeg uas nws ua haujlwm tau cuam tshuam nrog kev ua kom lub cev muaj zog.

Qhov tseem ceeb ntawm magnesium rau lub cev

Cov txiaj ntsig kev noj qab haus huv ntawm cov khoom no tau ua pov thawj ntev dhau los, rov qab rau xyoo 1808. Qhov kev tshawb pom no tau tsim los ntawm Humphrey Davy, rau lub sijhawm ntawd nws yog qhov tshwm sim tiag tiag. Tom qab ntawd, cov kws tshawb fawb pom tias tag nrho cov ntsiab lus ntawm magnesium nyob rau hauv lub cev yog hais txog 22-26 grams, ntawm uas 1/3 yog nyob rau hauv cov ntaub so ntswg ntawm lub cev thiab 2/3 nyob rau hauv cov pob txha cov ntaub so ntswg. Thiab ib feem me me yog yaj hauv cov ntshav.

Raws li koj tuaj yeem pom, magnesium koom nrog hauv kev ua haujlwm ntawm txhua lub cev thiab koom nrog 350 txheej txheem kev ua neej sib txawv hauv lub cev. Nws kuj txhawb nqa kev nqus ntawm calcium, uas, tsis muaj magnesium, lub cev tsuas yog siv tsis tau hauv cov qauv ntawm cov pob txha.

Cov kws kho mob hais tias cov khoom noj uas muaj magnesium tsis tsuas yog ua kom lub cev muaj zog nrog cov kab no xwb, tab sis kuj muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plab zom mov, vim lawv yog cov hauv paus chiv keeb.

magnesium xav tau dab tsi rau?

Kev noj zaub mov muaj magnesium muaj txiaj ntsig ncaj qha rau lub cev. Nws tau nthuav tawm:

• nce intracellular respiration;
• magnesium muaj cov nyhuv vasodilating pom, uas txhim kho kev ua haujlwm ntawm lub plawv cov leeg;
• hauv cov nyhuv diuretic, ua tsaug rau lub cev zoo dua tshem tawm cov co toxins thiab co toxins;
• nyob rau hauv lub stimulating nyhuv ntawm txoj hnyuv motility, uas yog tshwj xeeb tshaj yog tseem ceeb rau cov neeg laus;
• replenishes lub cev cov khoom ntawm adenosine triphosphate, ib qho tseem ceeb kab keeb;
• hauv cov txiaj ntsig zoo ntawm lub paj hlwb, magnesium kuj pab ua kom pw tsaug zog thiab txo kev ntxhov siab;
• hauv kev koom tes hauv kev tsim cov phosphorus metabolism;
• nyob rau hauv thaum ntxov hloov mus rau qhov txias, yog li muaj magnesium nyob rau hauv cov zaub mov tseem ceeb heev rau cov neeg nyob rau sab qaum teb cheeb tsam;
• muab cov txiaj ntsig zoo ntawm cov kab mob genitourinary ntawm cov txiv neej thiab poj niam.

Vim li cas thiaj tseem ceeb rau cov ncaws pob?

Txhua tus neeg yuav tsum noj kom zoo, tab sis nws tseem ceeb tshwj xeeb tshaj yog ua raws koj cov zaub mov rau cov neeg uas ua lub neej nquag. Rau lawvLub xub ntiag ntawm magnesium nyob rau hauv cov zaub mov yog qhov tseem ceeb tshaj plaws, vim tias tsis muaj nws txoj kev loj hlob ntawm cov leeg nqaij lossis tsim cov pob txha tawv tsis tau.

Yog li, magnesium cuam tshuam dab tsi hauv lub cev ntawm cov neeg ncaws pob:

• txhawb nqa kev tshem tawm cov tshuaj lom hauv lub cev, uas tau tsim thaum lub cev qoj ib ce;
• txhim kho kev ua haujlwm thiab kev sib kis ntawm cov hlab ntsha impulses;
• tso cai rau cov nqaij ntshiv kom raug, uas txo cov kev pheej hmoo ntawm cov ntsev tso lossis ua rau myocardial infarction;
• txhawb nqa kev nqus ntawm cov vitamins thiab lwm yam txheej txheem metabolic.

Tus nqi txhua hnub

Txawm hais tias magnesium yog qhov zoo rau lub cev, koj yuav tsum tsis txhob hnov qab tias nws yuav tsum tau muab faib ua feem. Txwv tsis pub, muaj qhov tsis zoo los ntawm nws kuj tuaj yeem ua tau.

Nws kwv yees tias rau cov neeg ncaws pob, kev noj zaub mov txhua hnub ntawm magnesium yuav tsum yog 400 mg. Hauv kev sib tw thiab thaum lub sijhawm nrhiav cov leeg nqaij, nws raug tso cai kom nce mus rau 500 mg ib hnub.

Raws li tus neeg zoo tib yam, 200-250 mg ib hnub yuav txaus rau nws. Feem ntau cereals, txiv hmab txiv ntoo, zaub muaj peev xwm ua tau raws li ib qhov chaw ntawm magnesium nyob rau hauv cov zaub mov, nyob rau hauv cov ntaub ntawv no tsis xav tau kev pab tshwj xeeb.

tus nqi txhua hnub yog cuam tshuam ncaj qha rau kev ua lub cev, qhov ntau koj txav mus, koj xav tau magnesium ntau dua. Zoo, yog tias koj muaj ib txoj hauj lwm sedentary, ces tsis tas yuav muaj ntau ntawm cov kab no.

Txheej txheem ntawm magnesium nqus

Hauv cov tshuaj, magnesium yog suav tias yog qhov tseem ceebkab kawm, nws raug pom zoo siv los ntawm yuav luag txhua tus neeg mob. Tab sis qhov nqus ntawm magnesium muaj ntau cov yam ntxwv uas tsim nyog paub txog. So:

1. Lub cev yog qhov zoo ntawm kev nqus magnesium pom nyob rau hauv cov organic tebchaw xws li lactate thiab magnesium citrate, thiab tsis zoo nyob rau hauv cov ntsev inorganic.
2. Yuav kom txoj hnyuv nqus tau zoo dua, nws raug nquahu kom noj cov vitamin B6. Nws yog nws tus uas txhawb nqa kev nqus ntawm magnesium, thiab tseem tso cai rau koj kho kom zoo dua ntawm cov phab ntsa ntawm cov hnyuv.
3. Nws tseem pom zoo kom muab cov khoom noj uas muaj magnesium nrog cov uas muaj cov vitamins D thiab C – feem ntau hauv cov pob no cov kab no koom nrog cov txheej txheem sab hauv. lub cev.
4. Cov cwj pwm phem xws li cawv thiab kas fes haus cawv tuaj yeem cuam tshuam tsis zoo rau kev nqus ntawm magnesium hauv lub cev. Nrog rau cov rog ntau dhau, sodium, potassium thiab calcium, kev nqus tsis zoo ntawm cov kab no kuj ua tau.

magnesium nyob qhov twg?

Yog li cov zaub mov twg muaj magnesium? Cov lus teb rau lo lus nug no tuaj yeem yog qhov dav, tab sis qhov tseem ceeb tsis yog tsuas yog paub qhov twg nws yog tam sim no, tab sis kuj los ntawm cov zaub mov twg nws zoo dua absorbed. Yog tsis muaj qhov no, nws yuav nyuaj rau kev sib xyaw magnesium rau hauv koj cov khoom noj txhua hnub.

Cov ntsiab lus magnesium siab tshaj hauv cov zaub mov muaj nyob hauv seaweed, uas yog ib qho laj thawj vim li cas nws thiaj li feem ntau ua zaub xam lav hauv tsev noj mov thiab kindergartens. Nws muaj txog li 900 mg ntawm magnesium rau txhua 100 grams, xws litsis muaj concentration nyob qhov twg.

Cov ntsiab lus siab hauv cov nplej nplej – txog 600 mg rau txhua 100 grams bran.

Cov thawj coj hauv cov ntsiab lus ntawm magnesium hauv nws cov khoom muaj xws li:

• cocoa – 420 mg rau 100 grams ntawm cov khoom;
• nplej sprouted – 320mg ib 100 grams;
• sesame – muaj 320 mg trace element;
• cashew - qhov concentration ntawm magnesium hauv 100 grams yog 270 mg;
• soybeans thiab buckwheat – txhua tus muaj 260mg;
• Pine txiv ntseej - txog 230 mg.

Teem cov npe no suav nrog dos, spinach, lettuce, broccoli thiab ntau lwm yam khoom. Magnesium kuj muaj nyob rau hauv txiv tsawb, almonds, taum, mov, ntau yam cereals, cheese, persimmons, fennel, thiab lwm yam.

Yam khoom twg zoo dua los xaiv?

Txawm hais tias magnesium muaj nyob hauv ntau cov khoom noj, nws yog nyob ntawm koj txiav txim siab seb qhov twg yog qhov tsim nyog rau koj kom suav nrog hauv koj cov zaub mov. Qhov no yog vim tus kheej nyiam nyiam thiab muaj peev xwm kho mob contraindications. Koj tuaj yeem tsis nyiam ib yam khoom, ces nws yuav yooj yim dua los hloov nws nrog lwm tus.

Txawm tias seaweed yog tus thib ib cov khoom noj uas muaj magnesium, tsis tau txhais hais tias nws yog ib qho uas koj yuav tsum tau noj. Koj tuaj yeem xaiv lwm yam uas zoo dua nrog koj cov khoom noj txhua hnub. Cia li nco ntsoov tias magnesium yog absorbed los ntawm qee yam khoom noj zoo dua li ntawm lwm tus.

txheej txheem no phem tshaj thaumlub ntsiab nkag mus rau hauv lub cev los ntawm txiv ntseej. Magnesium yog absorbed zoo dua los ntawm legumes, ntau yam cereals thiab tshuaj ntsuab tshiab.

Kev noj cov magnesium hauv daim ntawv ntawm cov vitamin complexes

Ib qho ntawm cov tsos mob uas qhia tias muaj teeb meem nrog qhov tsis muaj magnesium hauv lub cev yog qaug zog, qaug zog, rov qab qeeb. Nyob rau hauv rooj plaub no, nws yuav zoo dua mus ntsib kws kho mob uas, tom qab ua tiav tag nrho cov kev ntsuam xyuas tsim nyog, yuav sau ntawv rau koj kom tau txais cov vitamins tsim nyog.

Hnub no feem ntau tau sau tseg: "Magne B6", Magnesium Caps, Magnesium Malate, Magnesium los ntawm Inkospor thiab lwm yam tshuaj. Tus kws kho mob tau sau ntau npaum li cas thiab ntau zaus ntawm kev tswj hwm, yam tsis muaj nws qhov kev pom zoo nws yog qhov zoo dua kom tsis txhob noj cov vitamin complexes.

Sprouted nplej

Nyob rau hauv cov nplej sprouted, cov ntsiab lus magnesium yog ib qho ntawm qhov siab tshaj, ntxiv rau, muaj ntau ntau lwm cov microelements. Txoj kev no ntawm kev ntxiv cov vitamins yog qhov tshwj xeeb tshaj yog nyob rau lub caij ntuj no-caij nplooj ntoos hlav, thaum tsis muaj qhov twg yuav tau txais tshuaj ntsuab tshiab.

Yuav kom yub nplej, koj xav tau cov nplej uas tsis tau ua tiav, nws raug cais tawm, cais cov husk thiab cov khib nyiab. Tom qab ntawd nws ntxuav hauv dej ntws, ces lawv muab lub tais tiaj tus thiab kis cov nplej rau hauv ib txheej.

Los ntawm saum toj no, tag nrho cov no yog nchuav nrog dej ntawm chav tsev kub, nws qib yuav tsum tsuas yog me ntsis npog cov nplej. Cov tais diav yog npog nrog cov ntaub qhwv los yog lub hau (nws yog ib qho tseem ceeb uas muaj huab cua nkag) thiab muab tso rau ib hnub rau qhov chaw sov.

poTom qab lub sijhawm no, cov nplej tau ntxuav thiab noj. Ua kom nws zoo dua absorbed, koj tuaj yeem zom nws nrog lub tshuab ntxhua khaub ncaws lossis hauv kas fes grinder mus rau lub xeev mushy. Txhawm rau txhim kho saj, koj tuaj yeem ntxiv me ntsis zib ntab.

Sprouted nplej yuav pab tsis tau tsuas yog los them nyiaj rau qhov tsis muaj magnesium nyob rau hauv lub cev (magnesium yog yooj yim absorbed los ntawm nws), tab sis kuj yuav daws tau lwm yam teeb meem. Tshwj xeeb, sprouted grain txhim kho daim tawv nqaij mob thaum siav tsis tu ncua.

Nyob hauv kaw

Tsis txhob txuag koj cov zaub mov, sim suav nrog ntau cov zaub ntsuab, zaub tshiab thiab txiv hmab txiv ntoo kom ntau li ntau tau hauv koj cov zaub mov. Tsis txhob muab cov khoom zoo vim xav txog kev txuag nyiaj – tom qab koj pheej hmoo siv tshuaj ntau dua.

Saib xyuas koj tus kheej noj qab haus huv, thiab pib sai dua, qhov zoo dua!