Magnesium yog ib qho ntawm cov zaub mov muaj txiaj ntsig tshaj plaws rau tib neeg lub cev, uas tib lub sij hawm yog qhov tsim txom los ntawm peb. Cov kws tshawb fawb ntseeg tias tseem ceeb, tom qab oxygen, nitrogen, carbon, nws yog magnesium uas occupies qhov chaw tseem ceeb. Hnub no peb yuav saib cov khoom muaj magnesium, thiab vim li cas lawv yuav tsum tau noj.
Cov txiaj ntsig
70% ntawm magnesium tag nrho hauv peb lub cev (20-30 mg) yog nyob hauv cov pob txha. Nws yog magnesium uas muab lawv ruaj khov. Tus so ntawm magnesium yog muab cia rau hauv cov nqaij, qog ntawm cov kua hauv plab thiab hauv cov ntshav.
Magnesium cuam tshuam kev nqus ntawm cov vitamins B1 thiab B6, vitamin C, thiab raws li phosphorus. Magnesium yog ib pob zeb hauv av ua kom loog, nws txo cov kev nyuab siab los ntawm qab haus huv thiab cov leeg.
Kev siv cov khoom nrog magnesium cov ntsiab lus, ua cov vasodilator, pab kom mob plab hnyuv, kab mob qaub ncaug, thiab kuj txhawb cov kab mob ntawm cov roj cholesterol. Magnesium activates cov haujlwm ntawm 50% ntawm tag nrho cov enzymes, koom protein, carbohydrate-phosphorus metabolism, DNA synthesis.
Magnesium yog txuas ncaj qha mus rau insulin, raws li nws cov ntsiab lus hauv hlwb txhawb nqa kev siv cov piam thaj hauv cov ntshav. Nws kuj pab txhawb txoj kev sib tw ntawm cell membranes ntawm calcium, potassium thiab sodium ions. Nws kuj ua ke nrog calcium, raws li ib tug antagonist. Calcium imparts tone rau cov hlab ntsha, zuj zus lawv, shortens cov leeg, thiab magnesium relaxes thiab dilates cov hlab ntsha.
Khoom |
Zaub cov khoom yog qhov zoo tshaj plaws ntawm magnesium. Txawm li cas los, thaum ua (mechanical thiab thermal) nyob rau hauv cov khoom tseem tshuav tsawg npaum li cas ntawm cov ntxhia no.
Raws li cov ntxhuav ntawm cov ntsiab lus magnesium ntawm cov khoom, qhov zoo tshaj plaws ntawm magnesium yog cocoa. Txawm li cas los xij, vim tias 100 g ntawm cocoa los noj yog teeb meem txaus, nws yog ntau yam zoo rau "saib" rau magnesium hauv taum, pods, zaub zaub thiab nplej. Yog vim li ntawd peb thiaj li xav txhawb koj cov khoom noj nrog taum, ntsuab peas, ntau yam pods, kua. Tsis tas li cov khoom siv nrog lub ntsiab lus ntawm magnesium yog buckwheat , hlaws hlauv, barley, oats thiab nplej.
Alas, muaj ib qho "tab sis". Thaum ua cov nplej: splitting, sib tsoo, ntxuav, feem ntau ntawm cov magnesium ploj. Yog li, buckwheat thaum lub sij hawm ua 80% ntawm magnesium, taum tom qab preservation muaj 8 zaug dua magnesium dua tsis kho (170mg thiab 25mg), cov kaus poom pob kws - 60% tsawg tshaj li nqaij nyoos. Yog hais tias koj siv magnesium los ntawm cov zaub mov kaus poom, ces xaiv cov kaus poom peas. Ntawm kev txuag nws loses tsuas 43% ntawm magnesium.
Raws li rau cov txiv hmab txiv ntoo, magnesium yog ntau nyob rau hauv cov qaug qoob loo, raspberries, strawberries, blackberries thiab tag nrho lwm yam berries, zoo li nyob rau hauv bananas, avocados thiab grapefruits.
Magnesium yog fondly hu ua "hlau ntawm lub neej", thiab yog li no "hlau" kuj yog ntau heev nyob rau hauv cov mis nyuj thiab khoom noj khoom haus.
Txoj kev kho tsuas yog tsis kho magnesium
Tus nqi ntawm magnesium, ib yam li lwm cov tshuaj, yog qhov nyuaj heev rau canonize hauv cov ntxhuav. Tom qab tag nrho, lawv cov ntsiab lus loj nyob ntawm, thawj ntawm tag nrho cov, nyob rau hauv cov av uas cov khoom loj hlob. Los ntawm acidity ntawm cov av, los ntawm chiv, los ntawm kev nyab xeeb thiab los ntawm cov nroj tsuag ntau yam nws tus kheej. Tom qab tag nrho, txawm banal ntsuab peas muaj pua pua ntau yam.
Dua li ntawm qhov tseeb tias qhov zoo tshaj plaws ntawm magnesium yog cov khoom noj khoom haus, magnesium kuj muaj nyob rau hauv cov ntses dej:
- cod;
- hiav txwv bass;
- flounder;
- mackerel;
- herring;
- cws.
Tus nqi txhua hnub
Txhua hnub intake ntawm magnesium yuav tsum yog 0.4 g, thiab thaum lub sij hawm cev xeeb tub thiab lactation no tus nqi nce mus rau 0.45 g. Ntawm cov khoom, nrog rau cov lag luam ntawm cov hnyuv, 30-40% ntawm magnesium absorbed.
Nrog ib tus tsis muaj magnesium, qhov excitability ntawm lub cev nce: ntxhov siab vim, kev ntshai, kev pom kev, nqaij leeg thiab tachycardia.
Nrog ntau tshaj ntawm magnesium, kev tsim txom, kev nyuaj siab, nkees nkees, txha thiab tsis muaj ntshav siab tshwm sim.