txheem
Magnesium (Mg) yog cov ntxhia tseem ceeb rau kev ua haujlwm ntawm tib neeg lub cev. Nws yog los ntawm tsev neeg alkaline ntiaj teb.
Nws sawv cev 5g rau 70 kg txiv neej (1).
Magnesium koom nrog hauv kev tsim cov protein, hauv kev ua haujlwm ntawm cov leeg, hauv kev ntaus lub plawv, hauv cov pob txha, thiab hauv cov metabolism hauv feem ntau. Nws rub lub zog los ntawm cov khoom noj uas peb noj kom rov faib nws thoob plaws hauv tib neeg lub cev.
Yog hais tias deficiency, Dab tsi yog cov tsos mob ntawm tsis muaj magnesium thiab yuav kho lawv li cas?
Cov tsos mob ntawm qhov tsis muaj magnesium
Mob qaug zog
Magnesium pab tsim thiab thauj lub zog hauv lub cev. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tau noj cov magnesium kom txaus kom nuv ntses.
Nws muaj nyob hauv cov khoom noj uas peb noj. Peb lub cev tsis tsim nws txawm tias nws yog qhov tseem ceeb rau kev ua haujlwm ntawm peb lub cev. Qhov no yog vim li cas nws yog ib qho tseem ceeb kom noj cov zaub mov uas muaj magnesium.
magnesium tsis txaus ua rau qaug zog ntev, tsis muaj concentration… (2)
Nervousness, kev nyuaj siab, kev nyuaj siab
Txij li thaum magnesium boosts lub zog ntawm lub paj hlwb, koj nkag siab tias koj lub paj hlwb yuav tsis muaj nuj nqis yog tias koj tsis muaj magnesium. Cov neeg txom nyem los ntawm magnesium tsis muaj peev xwm ua tau yooj yim chim siab, thiab tsim kev ntxhov siab yam tsis muaj laj thawj.
Ib txoj kev tshawb fawb hauv Tebchaws Meskas tau qhia txog qhov sib txuas ntawm qhov tsis muaj magnesium hauv lub cev thiab lub xeev kev nyuaj siab ntawm cov neeg mob.
Nyeem: yuav ua li cas kho kev nyuaj siab ib txwm muaj
Cramps
Nrog rau magnesium tsis muaj peev xwm, koj feem ntau muaj cramps thiab tingling nyob rau hauv cov ceg. Qhov tseeb, magnesium tso cai, ntawm lwm yam, cov leeg nqaij (3)
Nyob rau hauv cov ntaub ntawv ntawm deficiency, koj feem ntau hnov tingling, cramps. Ob txhais ceg thiab caj npab feem ntau loog, mob.
Tsis zoo siab lub plawv dhia
Arrhythmia yog lub plawv dhia tsis xwm yeem. Magnesium muab lub zog tsim nyog rau cov leeg ntawm lub cev. Txawm li cas los xij, lub plawv yog cov leeg nqaij loj tshaj plaws uas xav tau lub zog tseem ceeb heev. Magnesium deficiency yog li ntawd ua rau lub plawv dhia tsis xwm yeem. Magnesium feem ntau tswj lub plawv zoo.
cem quav
Nws yog qhov tseeb tias cem quav yog lub hauv paus ua rau ntau yam mob. Hauv qhov tsis muaj magnesium, cem quav kuj yog ib qho cim tseem ceeb. Constipation feem ntau ua raws li qhov tsis muaj qab los noj mov.
kiv taub hau, lightheadedness
Magnesium deficiency kuj ua rau kiv taub hau. Lub cev yog qhov tseeb tawm ntawm qhov sib npaug. Koj lub cev qaug zog reacts nrog qhov kiv taub hau.
Insomnia, nyob tsis tswm, cuam tshuam pw tsaug zog
Magnesium feem ntau txhawb kev pw tsaug zog zoo. Thaum koj pw tsaug zog ntau dua thiab ntxhov siab, nws yuav yog vim tsis muaj magnesium. Qhov kev tsis txaus no feem ntau ua rau pw tsaug zog.
Restless, distracted siab
Thaum koj muaj magnesium tsis txaus, koj muaj kev nyuaj siab, koj tau cuam tshuam los ntawm lub suab nrov me ntsis, daim duab me ntsis. Nws yog ib qho tseem ceeb heev uas yuav tsum nyob twj ywm kom ua tiav ib txoj haujlwm lossis dhau qhov kev xeem, yog li qhov tseem ceeb ntawm kev noj magnesium tsis tu ncua.
Xeev thiab ntuav
Rau qee tus neeg, qhov tsis muaj magnesium ua rau xeev siab thiab ntuav.
General qaug zog, loog
Koj cov leeg tsis tau txais lub zog tsim nyog, lawv qaug zog, hnyav thiab koj hnov mob thoob plaws lub cev. Xav txog koj qhov kev noj magnesium, raws li kev qaug zog yog ib qho ntawm cov cim qhia ntawm kev tsis muaj magnesium.
Mob taub hau heev
Kev mob taub hau feem ntau yog tshwm sim los ntawm teeb meem nrog lub paj hlwb. Txij li magnesium yog ib qho tseem ceeb heev hauv kev loj hlob ntawm lub paj hlwb, nws mus yam tsis tau hais tias koj feem ntau ntsib migraines nyob rau hauv cov ntaub ntawv ntawm magnesium deficiency.
Yog li, tus kws kho mob Dr. Alexander Mauskop ntawm American Academy of Neurology hauv New York tau qhia hauv kev kawm txog kev sib txuas ntawm magnesium deficiency thiab ntau yam kab mob degenerative xws li mob ntshav qab zib hom II thiab ntshav siab. Nws kuj tau hais ntxiv tias magnesium yuav tsum tau noj tsis yog tsuas yog txhawm rau kho tab sis tshwj xeeb tshaj yog tiv thaiv migraines, mob taub hau thiab lwm yam.
txha txha caj qaum
Qhov tsis txaus magnesium ntau tuaj yeem ua rau osteoporosis nyob rau lub sijhawm ntev. Ib txwm txij li magnesium kho lub zog hauv peb cov pob txha, nws tiv thaiv lawv li no.
Paj tawg Tshiab
Yog tias koj nquag ntshav siab, koj cov ntshav siab yuav siab dua yog tias koj tsis tshua muaj magnesium. Yog li ua tib zoo saib xyuas koj cov tshuaj magnesium kom tiv thaiv koj cov ntshav siab los ntawm kev nce siab.
Dab tsi yog cov haujlwm ntawm magnesium hauv koj lub cev?
Soothing kev ua
Ib lub luag haujlwm tseem ceeb ntawm magnesium hauv lub cev yog tiv thaiv kev ntxhov siab (4). Nws soothes cov leeg, cov hlab ntsha. Nws yuav zoo li tsis tseem ceeb, tab sis nws tseem ceeb heev rau kev sib npaug ntawm koj lub cev. Ua tsaug rau qhov ua haujlwm no, koj tuaj yeem tiv thaiv kev ntxhov siab, ntxhov siab, mob taub hau, cramps, tshee.
Pob txha tsim
Ua tsaug rau magnesium, calcium tuaj yeem nkag mus rau cov pob txha kom ntxiv dag zog rau lawv thiab tiv thaiv lawv. Yog li ntawd nws yog ib qho tseem ceeb rau kev tsim cov pob txha thiab kev loj hlob nrog rau kev tiv thaiv cov hniav.
Tiv thaiv cov leeg thiab tsim DNA
Nws pab cov leeg nqaij so. Nws kuj tso cai rau DNA txuas rau cov pob txha (5).
Magnesium thiab teeb meem plawv
Raws li kev tshawb fawb luam tawm (6), nyob rau hauv cov ntaub ntawv ntawm myocardial infarction, magnesium ua tawm tsam cov calcium ntau hauv cov pob txha. Yog li nws tiv thaiv calcium los ntawm kev nkag mus rau myocardial hlwb.
Magnesium yeej tswj cov calcium nkag mus rau hauv thiab nruab nrab ntawm cov hlwb. Qhov no pab sib npaug ntawm cov calcium uas koj lub cev xav tau.
Tsis tas li ntawd, magnesium muaj cov nyhuv vasodilator uas tso cai rau nws nthuav cov hlab ntsha thiab tiv thaiv cov teeb meem plawv.
Magnesium thiab dawb radicals
Magnesium yog ib qho antioxidant uas pab tua cov dawb radicals. Cov no yog muab los ntawm cov pa oxygen peb ua pa. Dawb radicals yog lub luag haujlwm rau cov kab mob degenerative. Lawv kuj muaj lub luag haujlwm rau kev laus. Los ntawm kev noj cov magnesium txhua hnub, koj muab koj lub cev riam phom uas nws xav tau los tawm tsam cov dawb radicals thiab kev laus ntawm koj lub hlwb.
Kev daws teeb meem los tiv thaiv magnesium tsis txaus
Pom zoo kom noj magnesium
Rau cov poj niam, qhov pom zoo kom noj magnesium yog:
- 360 mg rau cov ntxhais hnub nyoog 14 txog 18 xyoo
- 310 mg rau cov poj niam hnub nyoog 19 txog 30 xyoo
- 320 mg rau cov poj niam hnub nyoog 31 xyoos thiab laus dua
- Rau cov poj niam cev xeeb tub, qhov kev thov ntau dua.
Rau cov txiv neej, qhov pom zoo kom noj magnesium yog:
- 410 mg rau cov txiv neej hnub nyoog 14-18
- 400 mg rau cov txiv neej hnub nyoog 19-30
- 420 mg rau cov txiv neej hnub nyoog 31 xyoo thiab laus dua
Magnesium raws li kev noj haus ntxiv
Cov tshuaj Magnesium yuav pab tau koj ntxiv rau kev noj zaub mov zoo. Ntawm no yog peb xaiv cov tshuaj zoo los kho qhov tsis muaj magnesium:
Cov khoom lag luam tsis pom.
Yuav noj dab tsi
Cov zaub mov ntau muaj magnesium (7). Txawm li cas los xij, rau qee qhov lawv nyob hauv qhov ntau thiab rau lwm tus hauv qhov me me. Nyob rau hauv cov ntaub ntawv ntawm qhov tsis txaus, nws yog qhov nthuav ntau dua los noj cov khoom noj uas muaj cov tshuaj magnesium zoo. Cov no yog:
- Cov zaub ntsuab vim lawv muaj chlorophyll. Txawm li cas los xij, chlorophyll muaj ntau ntawm magnesium
- Roj txiv hmab txiv ntoo xws li hazelnuts (8)
- Chocolate. Koj muaj lub laj thawj kom poob rau hauv koj txoj kev txhaum
- Qhuav zaub xws li lentils
- Tag nrho cov nplej
- Txiv tsawb, prunes
- Txiv hmab txiv ntoo qhuav
- Cov pips
- Cov dej ntxhia (6 mus rau 8 khob / hnub) muaj magnesium, piv txwv li Contrex lossis Hépar
- Cov kua txiv hmab txiv ntoo hauv tsev
- Noob thiab nplej (9)
Cov khoom noj kom tsis txhob pom
Txhawm rau tiv thaiv magnesium tsis txaus, tsis txhob noj:
- Cov zaub mov khov vim lawv tsis muaj magnesium.
- Cov tais diav ua nrog hmoov nplej, xws li ncuav mog qab zib, pizzas ...
- Cov nqaij liab
- Nqaij ntses thiab nqaij
- Sodas thiab lwm yam dej qab zib xws li kua txiv hmab txiv ntoo
- Lub cawv cawv
- haus luam yeeb
Kev noj tshuaj magnesium tuaj yeem ua tau raws li txhua hnub yog tias koj noj koj 5 txiv hmab txiv ntoo thiab zaub thiab haus 6 mus rau 8 khob dej ntxhia hauv ib hnub. Xaiv cov dej ntxhia uas muaj magnesium.
Koj puas nyiam zaj lus no? Mus tom ntej qhia rau cov phooj ywg thiab tsis txhob hnov qab tso peb cov lus.