A kullum magnesium na kullum ga mutum

Magnesium wajibi ne ga al'ada hanya na da yawa tafiyar matakai a cikin jiki. Ya zo ne kawai da abinci. Gyarawa halin kaka da kuma ba ya tara. Saboda haka, wajibi ne cewa a kowace rana ta samu wani adadin.

Magnesium kullum kudi ya dogara da mutum ta jima'i, shekaru da kuma jihar kiwon lafiya. A zamani al'umma, kowa ma'adinai rashi. Kuma musamman akwai wani magnesium rashi.

Al'ada daidaita cin abincin nasu za su iya cika kusan gama bukatar wannan alama, amma matsalar ita ce, a yanzu fiye da fiye da mutane ana ciyar yadda ya kamata. Bayan duk, saukaka abinci, mai ladabi da kuma sarrafa abinci ba dauke da isasshen yawa na alama abubuwa.

magnesium aiki a cikin jiki

Wannan kashi ne dole ga ta dace hanya na tafiyar matakai na rayuwa, domin assimilation na gina jiki. Ba tare da magnesium ba zai iya zama al'ada aiki. Bayan duk, shi yana da wadannan Properties:

• 50% daga kashi taro.
• Yana inganta da yanayin numfashi tsarin.
• halarci aikin zuciya.
• Yana calms da juyayi tsarin.
• daidai a cikin narkewa kamar tsarin.
• inganta da yanayin mace jima'i gabobin, yana taimaka a dace kwarara daga ciki da kuma shirya hormones.
• halarci aiwatar da jini clotting.
• wani tushen samar da makamashi ga kowane cell.
• Yana taimaka a assimilation na wasu bitamin, kamar B _6;
• Shi ne da hannu a cikin alli da sodium metabolism.

Lokacin da wani ya karu adadin magnesium da ake bukata

Wannan kashi adjusts da ma'auni na alli da sodium. Ya taimaka wa daidaita da zuciya da kuma juyayi tsarin. Idan jiki sami wani kullum kudi na magnesium, yana taimaka hana zuciya harin da shanyewar jiki, damuarn cin gaban na jijiyoyin zuciya da cututtukan zuciya. Wannan kashi inganta da yanayin zuciya tsoka, kuma m tsokoki na sauran gabobin. Amfani ƙarin ci daga magnesium a Bronchial fuka, mashako, dagagge matsa lamba.

Ya kuma da hannu a cikin tsari na samu na alli a cikin kashi nama. Ba tare da shi, jiki ba zai iya shanye alli daga abinci da kuma samar da dama cututtuka na musculoskeletal tsarin kamar osteoporosis da osteoarthritis. Saboda haka, magnesium da kuma amfani ga hakora.

Bugu da kari, magnesium yana da kyau sakamako a kan carbohydrate metabolism, daidaitawa da ma'auni na glucose a cikin jini. Ya rayayye na musanyar taimakekkeniya da insulin, inganta aiwatar da narkewa, don haka wajibi ne ga mutane da ciwon sukari.

Magnesium ƙaruwa kullum kudi a lokacin daukar ciki, a lokacin na kara girma bayan tsanani cututtuka, shan barasa, ya karu jiki aiki. Wajibi ne ga mazan mutane kamar yadda shi stimulates cell farfadowa tafiyar matakai.

Magnesium a abinci

Daily kullum na kashi shiga jiki da gaske abinci. Saboda haka, don daidaita ma'adinai metabolism, kana bukatar ka sani a abin da kayayyakin da shi yana dauke da mafi girma da lambar. Mafi sau da yawa rashin magnesium ji waɗanda suka yi low-kalori rage cin abinci ko ci da isasshen 'ya'yan itatuwa da kayan lambu. Bayan duk, mafi yawansu shi yana kunshe ne a cikin shuka abinci:

• a hatsi, musamman shinkafa, masara, alkama bran, oatmeal buckwheat, hatsin rai gurasa.
• legumes - wake, Peas, lentils.
• kayan lambu - Broccoli, karas, beets.
• 'ya'yan itatuwa da kuma berries, musamman a ayaba, peaches, strawberries.
• kwayoyi - almonds, gujiya da kuma cashews.
• ganye, musamman alayyafo, Basil da kuma kore da albasarta.
• koko duhu cakulan.
• a kabewa tsaba, sunflower tsaba, sesame tsaba.

Amma wannan kashi kuma an samu a cikin dabba da kayayyakin. Daily kullum na magnesium za a iya hada a naman sa, kaza nama, madara, soya, herring, kaza qwai.

Yadda za a hana hasarar magnesium

Amma ba ko da yaushe wannan kashi ne kullum tunawa daga abinci. Ko da a cikin abinci a isa yawa dauke da magnesium, MG kullum kudi na wanda ya dogara a kan al'amurra da dama, da jiki iya fuskanci ya hasara. Don kauce wa wannan, kana bukatar ka kawar da Sanadin bayar da tasu gudunmuwar da asara ko rashin iya sha.

Da farko, shi ne wuce kima amfani da barasa, da karfi shayi da kuma kofi. Kyafaffen kayayyakin, m nama, dabba fats yawa kuma hana sha na magnesium. Taba hayaki da kuma danniya ta kara taimakawa ga wani karu a matakin.

Wasu kwayoyi tsoma baki tare da sha na ma'adanai, ko hanzarta tukar tumbi daga jiki. Yana maganin rigakafi, hana, diuretics, corticosteroids.

A manyan magnesium hasara lura lokacin da sweating, kullum cututtuka na kananan hanji dysbacteriosis, jiyyar cutar sankara, da guba wasu sinadarai. Rage ta matakin ne saboda na koda gazawar, helminthiasis, ciwon sukari, shan barasa, rickets.

Abin da ya faru a lokacin da wani magnesium rashi

Idan rage cin abinci tare da wani rashin adadin wannan kashi, ko ya, domin duk abin da dalili, ba tunawa, akwai iya zama wani iri-iri da cuta a cikin kiwon lafiya:

• jini oscillations.
• rushewa daga cikin zuciya;
• tsoka cramps.
• gaggautsa gashi kuma kusoshi.
• take hakkin da ýan na fata, numbness, tingling.
• tasowa koda duwatsu ko gallstones.
• rage rigakafi.
• akwai irritability, phobias.
• ciwon kai.
• ciki, barci cuta.
• asarar memory da kuma natsuwa.
• cuta na narkewa kamar tsarin.

magnesium Standards

Mai magnesium da aka samu a cikin m kyallen takarda - musamman a cikin tsokoki. A yawa da shi a cikin kasusuwa. Total jiki ya ƙunshi game da 25 g wannan kashi. A kullum magnesium kudi ga mutumin shi ne game da 0.5 g a cikin irin wannan adadin, dole ne ya yi aiki da kullum. A daidai sashi dogara da shekaru, jima'i da kuma jihar kiwon lafiya.

A kalla magnesium ake bukata domin yara. Jariri da wadata na ma'adanai, gada daga mahaifiyarsa. Amma a hankali su suna ciyar. Saboda haka, da bukatar baby qara daga 50 MG zuwa 70 MG da rana. Tare da ci gaban da kuma ci gaban da magnesium kullum kullum ga yaro da kuma aka karu zuwa 7 shekaru 300 MG. Mai bukatar wannan ma'adinai don matasa daga 14 zuwa shekaru 18 - daga 360 zuwa 410 MG.

An adult bukatun domin wannan ma'adinai ne dogara a kan jima'i, shekaru da kuma jihar kiwon lafiya. A kullum magnesium kudi ga mata a karkashin shekaru 30 da haihuwa shi ne 310 MG. Amma tare da shekaru, shi ne dan kadan ya karu, don tabbatar da al'ada aiki na zuciya, juyayi da tsarin da musculoskeletal tsarin.

Kuma a lokacin daukar ciki a magnesium bukatun kara da cika fuska. Yanzu da mace dole ne samar da wannan kashi ne ba kawai your jiki, amma kuma na girma baby. Saboda haka, a lokacin daukar ciki, a lokacin lactation magnesium kudi ƙaruwa zuwa 500 MG.

Maza ga al'ada rayuwa na bukatar karin wannan kashi. Saboda haka, kula dole ne a dauki zuwa da kuma daga cikin abinci da ya samu isa lambar. A kullum magnesium kudi ga maza shi ne 400 MG zuwa shekaru 30, kuma 420 MG a baya shekaru.

A kullum magnesium na kullum ga ciki

A lokacin haihuwa mata bukatar karin yawa na bitamin da kuma ma'adanai. Bayan duk, suka ciyar a kan bukatun da jariri. Idan, duk da haka, zai zama akwai wani magnesium rashi iya haifar da tsanani da rikitarwa a lokacin daukar ciki ko a take hakkin wani yaro ta ci gaba. Yana iya zama preeclampsia, ashara faruwa. The yaro tare da wani rashi na wannan alama kashi tasowa cuta daga cikin gidajen abinci da kuma zuciya lahani.

Saboda haka, kullum kudi na magnesium ga mata a wannan lokaci ƙaruwa da rabi. Yana da muhimmanci mu kullum jiki samu ba kasa da 450-500 MG na wannan alama kashi. Amma tun da abinci ba zai yiwu a samar da irin wannan yawan, shi ne shawarar ya dauki musamman ƙarin kwayoyi, misali, "Magne _6".

magnesium shirye-shirye

A wasu lokuta, a lokacin da ba shi yiwuwa a samar da wani isasshen ci wannan ma'adinai daga abinci, kazalika ta ƙara bukatun, likita zai iya rubũta magunguna. Da aka fi amfani da irin wannan kwayoyi:

• "Magne _6" - wani hadadden shiri, maido da electrolyte balance a cikin jiki.
• "Magnesol" wajabta rashi na wannan alama kashi.
• "Magnerot" da ake amfani a yayin da cewa rashin magnesium tasiri a kan zuciya da jijiyoyin jini tsarin.
• "Additives Magnesium" ba kawai daidai a metabolism, amma kuma iko da aiki na zuciya.

Lokacin da kwaya wajibi ne su kiyaye duk da shawarar likita. Yawanci, wadannan kwayoyi an wajabta dogon hanya - akalla wata daya. Don assimilate Allunan, kazalika da zai yiwu, su ya kamata a dauka sa'a daya kafin a ci abinci.

wuce haddi da magnesium

Duk da cewa wannan ma'adinai da matukar muhimmanci ga rayuwar da ya wuce kima yawa iya zama haɗari. Kuma idan abinci ne ba zai yiwu ba a cimma wani yawan abin sama, sa'an nan an ƙarin magani da kuma ma'adinai gidaje yana aiki ne kawai a kan likita ya umarta bayan da m analysis.

Da suka wuce haddi magnesium kuma za a iya lura a cikin yin amfani da laxatives ko antacids, a karkashin karfi dehydration ko na koda gazawar.

A sakamakon wani yawan abin sama da magnesium iya zama murdede wani rauni har zuwa inna, drowsiness, lethargy da matsalar aiki na samfur na zuciya da jijiyoyin jini tsarin. Wani lokaci akwai ma tashin zuciya, zawo, asarar ci, mai tsanani karu a jini. A mafi tsanani lokuta na iya faruwa coma ko sakamakon bugun zuciya.