Zvokudya zvedu hazvirevi chete nemaproteni ose anozivikanwa, mafuta uye mahydrohydrates, asiwo nemavithamini, maminera uye yakawanda kwazvo ye microelements. Zvose izvi zvinokosha muhupenyu hwomuviri, ivo vanobatanidzwa zvakananga mumatambudziko mazhinji. Imwe yemaminerari makuru mumutumbi wemunhu ndiyo magnesium. Zvarinotaura mumutumbi wemunhu zvinenge 20-30 mg, 99% zvayo iri mumapfupa emapfupa.
Kubatsirwa kweGermesium
Zvinyorwa zve magnesium muzvokudya zvinopa protein biosynthesis uye yemaginhydrate metabolism. Iine kunyaradza, vasodilating uye diuretic effect, inobatanidzwa mukugadzira kudya, basa remisungo, kuumbwa kwamapfupa, kusikwa kwemasero matsva, kunobatsira mavitamini eboka B, nezvimwewo. Uye izvi, pasina mubvunzo, inotaura pamusoro pekubatsira kukuru kwemagesium muhupenyu hwevanhu.
Kushaikwa kwemagesium kunofambidzana nechezzinesi, kudengenyeka, kurasikirwa kwenzara, "nyeredzi" mumaziso, furu mumusoro, palpitations, kupererwa kwehope, nezvimwewo. Saka, kana uine chimwe chezviratidzo izvi zvinowanzoonekwa, funga kana magnesium yakakwana mukudya kwako.
Magnesium inogona kupedzwa muzvigadzirwa zvezvechiremba, asi isu tinonyanya kufarira mubvunzo wezvokudya zvine magnesium, nokuti kutanga pane zvose unofanira kuedza kuwana zvakakwana zvezvinhu zvinobatsira kubva pakudya zvinopedzwa.
Izvo zvinokonzerwa ne magnesium yezvokudya
Izvo zvinokonzerwa ne magnesium yemiti yakasiyana-siyana yakasiyana. Zvechokwadi, zvinonakidza kuziva kuti zvipi zvinowedzera magnesium. Mutungamiri murunyora urwu makemheu (270 mg), chinzvimbo chinotevera chinowanikwa kune mbeu dzose dzebhakkwheat (258 mg), uye musardard (238 mg), nzvimbo inotevera yakaparadzaniswa nemiti yemapine uye maarmond, ane marimi emagetsi emu 234 mg. Uyewo, zvigadzirwa zvine high magnesium zvinosanganisira pistachios (200 mg), marinari (182 mg), hazelnuts (172), gungwa regungwa (170) uye kupedzisa urongwa hwe oatmeal (135 mg), muto (130 mg), munyu (120 mg ), peas uye nyemba (inenge 105 mg).
Chlorophyll ine zvakawanda zve magnesium. Munhu wose anoyeuka kubva kune biology chii chlorophyll uye naizvozvo hazvingave zvakaoma kufungidzira kuti zvipi zvokudya zvinosanganisira magnesium. Zvechokwadi, mune zvigadzirwa zvine ruvara rwemavara, zvakadai sezvinyoro zvinyoro, sipinashi, broccoli, makomkiti, nyemba dzebhinzi, nezvimwewo. Zvisinei, izvi hazvisi zvose zvokudya zvine magnesium. Magnesium inowanikawo mumiti yakadai segorosi yegorosi, hupfu hwe soya, maaramondi anotapira, pezi, gorosi, zviyo zvakawanda, apricots, kabichi, nezvimwewo.
Nezvezvibereko zvine magnesium yemhuka yakabva,
Kunyange zvakadaro inoda kutaurira mune zvigadzirwa zvisinganyanyi magesium. Izvi zvinosanganisira zvokudya zvinonaka, zvakabikwa.
Cherechedza kuti uwandu hwemagesium mumiti inotapira nehuwandu hwehuwandu hwekushisa. Kubviswa kwema magnesium kubva mumuviri kunobatsira kushandiswa doro nefivha. Magnesium haina kunyanya kupindira muzvirwere zvehutano hwetroroid, naizvozvo kana magnesium inopinda mumuviri wako zvakakwana, uye zviratidzo zvekushaiwa zvinoramba zviripo, chengetedza utachiona hweganda.
Cherechedza kuti zuva rimwe nerimwe zvinoda kuti magnesium muvanhu vakura ive 300 kusvika 500 mg. Vamwe vanhu, somuenzaniso, vane zvirwere zvepfungwa, vanoda kudya magisium akawanda pazuva. Nekudzivirira utachiona, zvichavawo zvakanaka kuti uwedzere kukudzwa kwemagesium.