1. Iinzuzo ze-magnesium

Ezinye zezibonelelo eziqhelekileyo ze-magnesium ziquka:

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• Ukhulula umlenze wemilenze

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• Unceda ukuphumla kunye nokuzola

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• Uncedo lokulala

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• Ukuchasana nokudumba

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• Ikhulula izihlunu ezibuhlungu

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• Ukulinganisela iswekile yegazi

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• Ngaba i-electrolyte ebalulekileyo yokugcina isigqi sentliziyo

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Gcina impilo yethambo: I-Magnesium isebenza kunye ne-calcium ukuxhasa ukusebenza kwethambo kunye nemisipha yomzimba.

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• Ukubandakanyeka kwimveliso yamandla (ATP): I-Magnesium ibalulekile ekuveliseni amandla, kwaye ukungabikho kwe-magnesium kunokukwenza udinwe.

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Nangona kunjalo, esona sizathu sokuba i-magnesium iyimfuneko yile: i-magnesium ikhuthaza impilo yentliziyo kunye nomthambo. Umsebenzi obalulekileyo we-magnesium kukuxhasa imithambo, ngakumbi umaleko wangaphakathi wemithambo, ebizwa ngokuba yi-endodermis. I-Magnesium iyimfuneko ekuvelisweni kweekhompawundi ezithile ezigcina imithambo yegazi kwixinzelelo elithile. IMagnesium yivasodilator enamandla, kwaye inceda ezinye iikhompawundi zigcine imithambo ithambile ukuze ingaqini. I-Magnesium iphinda inqanda ukubunjwa kweeplatelet kunye nezinye iikhompawundi ukuphepha amahlwili okanye amahlwili egazi. Kuba eyona nto ibangela ukufa kwihlabathi jikelele sisifo sentliziyo, kubalulekile ukwazi ngakumbi malunga ne-magnesium.

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I-FDA ivumela ibango lezempilo elilandelayo: "Ukutya ukutya okune-magnesium eyaneleyo kunokunciphisa umngcipheko wegazi eliphezulu." Noko ke, iFDA yagqiba kwelokuba ubungqina bungangqinelani yaye bungangqinelani.” Bamele batsho ngenxa yokuba zininzi izinto ezibandakanyekileyo.

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Ukutya ngokusempilweni nako kubalulekile. Ukuba unokutya okungenampilo, ukutya okune-carbohydrate-rich, ukuthatha i-magnesium yodwa akuyi kwenza lukhulu. Ke xa kufikwa kwezinye izinto ezininzi, ngakumbi ukutya, kunzima ukukhupha unobangela kunye nesiphumo sezondlo, kodwa inqaku lelokuba, siyazi ukuba i-magnesium inefuthe elikhulu kwinkqubo yethu yentliziyo.

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2.Iimpawu zokusilela okukhulu kwe-magnesium

Iimpawu zokunqongophala okukhulu kwe-magnesium ziquka:

• Ukungakhathali
• Ukudakumba
• Ukuxhuzula
• Iicramps
• Ubuthathaka

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3.Yintoni ebangela ukusilela kwe-magnesium kunye nendlela yokongeza i-magnesium

Izizathu zokunqongophala kwe-magnesium:

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• Amanqanaba e-Magnesium ekudleni ancipha kakhulu

I-66% yabantu abayifumani imfuneko encinci ye-magnesium ekudleni kwabo. Ukunqongophala kwe-Magnesium kwimihlaba yanamhlanje kubangela ukunqongophala kwe-magnesium kwizityalo kunye nezilwanyana ezitya izityalo.

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I-80% ye-magnesium ilahlekile ekusebenzeni kokutya. Konke ukutya okusulungekileyo kuqulethe encinci ukuya kwi-magnesium.

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• Gwema imifuno ene-magnesium

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IMagnesium isembindini wechlorophyll, into eluhlaza kwizityalo enoxanduva lwephotosynthesis, inkqubo apho izityalo zifunxa ukukhanya zize zikuguqulele ekubeni ngamandla ekhemikhali ukuze zisetyenziswe njengezibaso (umz. iicarbohydrates, iiproteni). Kwinkqubo yephotosynthesis, izityalo zivelisa ioksijini njengenkunkuma, kodwa ioksijini ayiyonkunkuma ebantwini.

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Abantu abaninzi batya i-chlorophyll (imifuno) encinci kakhulu ekutyeni kwabo, kodwa sifuna ngaphezulu, ngakumbi ukuba sinqongophele kwi-magnesium.

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Indlela yokongeza i-magnesium? Ifumaneka ikakhulu kukutya okutyebileyo kwe-magnesium kunye nezongezelelo.

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Umthombo woKutya:

• Imifuno enamagqabi aluhlaza

Imifuno enamagqabi aluhlaza ngowona mthombo we-magnesium. Udinga i-7 ukuya kwi-10 iikomityi zemifuno ngosuku (30 grams indebe nganye).

• Amandongomane kunye nembewu
• Ukutya kwaselwandle
• Inyama
• Amaqunube

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Imithombo eyoNgezelelweyo:

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Ezi ntlobo zilandelayo ze-magnesium ziyacetyiswa:

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• I-Magnesium citrate: I-Magnesium citrate ifunxwa lula ngumzimba kwaye inceda kakhulu ekupheliseni iintlungu kunye neentloko. Kodwa ukuba udla kakhulu, kunokuba nefuthe le-laxative.

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• I-Magnesium threonate: ixhasa ukusebenza kwengqondo kwengqondo. Kodwa ine-disadvantage yokubiza.

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• I-Magnesium glycinate: I-Magnesium glycinate kunye ne-magnesium glycinate ayinayo nayiphi na umehluko, yinto efanayo. I-Magnesium glycine ifunxwa lula ngumzimba kwaye inceda ukukhulula ama-cramps, ukugcina amanqanaba eswekile enempilo, ukunciphisa uxinzelelo kunye nokuphumla. I-Magnesium glycine ayivelisi iziphumo zecala le-laxative.

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I-amino acid esetyenziselwa ukwenza i-magnesium glycine yi-glycine, yona ngokwayo inceda ukuphucula ubuthongo, ukunciphisa ubuthongo bemini, yenza uzive ukhululekile kakhulu kunye nezinye izibonelelo.

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• I-Magnesium whoroate: I-Magnesium whoroate ilungile kakhulu kwiimbaleki eziqeqeshiweyo kwaye inokunyusa amandla. Kodwa iyabiza.

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• I-Magnesium taurine: I-Magnesium taurine ilunge kakhulu kubantu abaneengxaki zeswekile yegazi, ngakumbi abanesifo seswekile.

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• I-Magnesium malate: Iluncedo kakhulu ekudambiseni i-fibromyalgia.

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Kuphephe ukuthatha izongezo ze-magnesium kwezi ndlela zilandelayo:

• I-Magnesium oxide
• I-Magnesium hydroxide
• I-Magnesium carbonate
• I-Magnesium sulfate