Magnesium yana daya daga cikin muhimman ma'adanai ga jikin mutum, wanda a lokaci guda muna cikin raunin hankali. Masana kimiyya sunyi imanin cewa, bayan da oxygen, nitrogen, carbon, shine magnesium wanda ke zama mafi muhimmanci. A yau za mu dubi abin da samfurori ke da magnesium, da kuma dalilin da yasa za'a cinye su.
Amfanin
70% na duka magnesium a jikinmu (20-30 MG) yana cikin ƙasusuwan. Yana da magnesium wanda ya ba su ƙarfi. Sauran magnesium ana adana a cikin tsokoki, gland of mugun ciki da cikin jini.
Magnesium yana shafar shayar bitamin B1 da B6, bitamin C, da phosphorus. Magnesium wani ma'adinai ne na gurgunta jiki, yana rage damuwa daga jijiyoyi da tsokoki.
Amfani da samfurori tare da abun ciki na magnesium, yin gyaran gyare-gyare, inganta motsin hanji na intestinal, zane mai kyau, kuma yana inganta ƙwayar cholesterol. Magnesium ta kunna aiki na kashi 50% na dukkanin enzymes, suna shiga cikin furotin, carbohydrate-phosphorus metabolism, DNA kira.
Magnesium yana da nasaba da insulin, saboda abun ciki a cikin kwayoyin yana bunkasa amfani da glucose cikin jini. Har ila yau, yana inganta ɓangaren cell membranes na alli, potassium da ions sodium. Har ila yau yana hulɗa tare da alli, a matsayin mai tayar da hankali. Calcium yana nuna sauti ga tasoshin, ya rushe su, ya rage tsokoki, kuma magnesium ya sake yada tasoshin.
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Kayan kayan lambu shine mafi kyaun magnesium. Duk da haka, a yayin da aiki (inji da kuma thermal) a cikin samfurori ya zama adadin ƙananan wannan ma'adinai.
Bisa ga Tables akan abun ciki na magnesium na samfurori, mafi kyaun magnesium shine koko. Duk da haka, an ba da 100 g na koko don cin abinci shine matsala mai yawa, yana da amfani sosai wajen "duba" don magnesium a cikin wake, pods, kayan lambu da hatsi. Abin da ya sa muke bada shawara enriching ku rage cin abinci tare da wake, kore Peas, daban-daban pods, soya. Har ila yau, kayayyakin da babban abun ciki na magnesium suna buckwheat , sha'ir sha'ir, sha'ir, hatsi da alkama.
Alal, akwai ɗaya "amma". Lokacin da ake sarrafa hatsi: tsagawa, yin nisa, kowane tsabtatawa, mafi yawan magnesium ya ɓace. Saboda haka, buckwheat a lokacin aiki ya rasa 80% na magnesium, wake bayan adana ya ƙunshi sau 8 kasa da magnesium fiye da wanda ba a hana shi (170mg da 25mg), masara mai gwangwani - 60% kasa da raw. Idan zaka yi amfani da magnesium daga abinci mai gwangwani, sannan ka zabi peas. A kiyayewa ya rasa kashi 43% na magnesium.
Amma ga 'ya'yan itatuwa, magnesium yana da yawa a dried apricots, raspberries, strawberries, blackberries da dukan sauran berries, da kuma cikin ayaba, avocados da' ya'yan inabi.
Magnesium an kira shi "nau'i na rayuwa", saboda haka wannan "karafa" ma yana da yawa a cikin samar da madara da kiwo.
Ba wai kawai jiyya ke kawar da magnesium ba
Adadin magnesium, kamar duk wani abu, yana da matukar wuya a zana a cikin tebur. Bayan haka, abubuwan da suke ciki sun dogara ne, na farko, akan ƙasa inda samfurori suka girma. Daga acidity na kasar gona, daga takin mai magani, daga yanayi da kuma daga shuka iri-iri kanta. Hakika, har ma da banal kore Peas da daruruwan iri.
Duk da cewa tushen mafi girma na magnesium shine kayan shuka, magnesium yana samuwa a cikin kifi na kifi:
- Kodin;
- teku bass;
- kwance;
- mackerel;
- herring;
- shrimp.
Lambar Daily
Amfanin yau da kullum na magnesium ya zama 0.4 g, kuma a lokacin daukar ciki da lactation wannan ƙimar ya karu zuwa 0.45 g. Daga kayayyakin, tare da al'ada aiki na hanji, 30-40% na magnesium ana tunawa.
Tare da rashin magnesium, yawancin jiki zai iya ƙaruwa: jin tsoro, tsoro, hallucinations, cramps da tachycardia.
Tare da wuce haddi na magnesium, zalunci na gaba, damuwa, damuwa, osteoporosis da saukar karfin jini.