Mumwedzi ichangopfuura, kufarira hukama pakati Magnesium uye kuraraIyi mineral inotora chikamu mumazana emaitiro emuviri uye, maererano neakasiyana nyanzvi uye zvinyorwa zvesainzi, inogona kubatsira kugadzirira muviri kuzorora kweusiku kuwedzera kudzorera.
Zvinofanira kucherechedzwa kuti Hakusi kukurumidza kurapa. Haisi kutsiva utsanana hwekurara nekuda kwekushaya hope. Kunyange zvakadaro, chengetedza kudya kwakakwana kwe magnesium Zvinoita kunge kuwedzera mukana wekuzorora wakarara, kunyanya kana paine kushomeka kana kuungana kushushikana.
Zvinotaurwa neuchapupu hwesainzi
Tsvagiridzo ichangoburwa inonongedza kune akati wandei nzira: magnesium inosimudzira kusaina kwe GABA (key inhibitory neurotransmitter yekuzorora), inobatanidzwa mukugadzirwa kwe serotonin, iyo inotungamirira ku melatonin, uye inobatsira gadzirisa cortisol, hormone inoshungurudza. Zvese izvi zvinobatsira hurongwa hwetsinga kupinda muzororo uye digestion modhi, iyo nyika inonyanya kuenderana nekurara.
Ongororo uye zvidzidzo zvakaburitswa mumakore achangopfuura zvinoratidza kunatsiridza zvine mwero mumhando yekurara uye munguva iyo inotora kurara, kunyanya muvakuru vanodya zvishoma magnesium kana kurondedzera kurara kusina kunaka. Mhedzisiro yacho haisi yepasi rose kana inoshamisa, asi inowirirana kana zvinodiwa zvezuva nezuva zvinosangana.
Zvibereko zvinoratidzika kuva zvakajeka kune avo vane kudya kwakaderera kana mamiriro ezvinhu ekushushikana kwakasimba. Mune vanhu vanotova nehope yakakwana, muganho wekuvandudza ndewe zvimwe zvishoma.
Nzira yekuitora: nguva, nzira uye zviratidzo zvinoratidzira
Vanachiremba vezvokudya vanobvumirana kuti iyo yakanaka ndeye koshesa kudya pamberi pekuwedzera, nekuti nenzira iyoyo zvimwe zvinovaka muviri zvinosvika panguva imwe chete. Kana iwe uchiri kusarudza kuwedzera, zvinokurudzirwa bvunza nyanzvi yezvehutano kugadzirisa fomu, dhigirii uye nguva kune imwe neimwe kesi.
Mukuita, vanhu vazhinji vanoitora usiku. Dzimwe nhungamiro dzinoshandisa kumativi 200-400 MG ye elemental magnesium padhuze pekurara, uye kune kunyange avo vanoitora vashoma Maminitsi makumi matatu vasati vararaHaasi munhu wose anoda chiyero ichocho, uye kudarika kunogona kukonzera kusagadzikana kwematumbo; kugadzirisa chipimo ndicho chinhu chikuru.
Nezvekuratidzwa, munyu wakasiyana unoshandiswa. Mamwe magadzirirwo zvakanaka kushivirira Ivo vanosarudzwa nekuda kwekunyura kwavo uye milder laxative effect. Kupfuura iyo label, zvakakosha kuti utarise iyo elemental magnesium content pamushonga uye Iyo mhando chigadzirwa.
Zvokudya zvakapfuma mu magnesium zvinogona kutsigira kuzorora
Kuvaka menyu nezvigadzirwa zvechisikigo kunoita kuti zvive nyore kusvika kuEurope mareferensi ekutora, ayo ari pedyo 300-400 mg zuva nezuva zvichienderana nezera uye zvepabonde. Zvikafu izvi, sechikamu chekudya kwakasiyana, zvinogona kubatsira mukurara kuri nani.
- Dzungu mhodziIwo akanyanya kukwirira mu magnesium, achipa chikamu chakakosha chekukosha kwezuva nezuva. Iwo anewo tryptophan, amino acid yakabatana nekuzorora.
- Chia mhodziZvipunu zviviri zvinopa huwandu hwakakosha hwemagnesium uye kupa omega-3, inobatsira kuuropi uye mhinduro yekuzvimba.
- Mbeu dzeseOats, gorosi, kana quinoa inopa tryptophan uye magnesium, kusanganiswa kunonakidza pakupera kwezuva.
- Muriwo zvakadai senyemba, chickpeas, kana bhinzi: vanopa magnesium pamwe chete folate, iron uye fiberuye kubatsira kudzikamisa mazinga eglucose weropa.
- Sour cherriesIzvo zvine magnesium uye zvishoma zvishoma MelatoninIvo isarudzo yakareruka vasati vaenda kunorara.
- Chokoreti yakasviba ine chikamu chikuru checocoaMukuwedzera kune magnesium, inogona kukurudzira endorphins, izvo zvinowedzera kugara zvakanaka pano neapo.
Kurudziro inoshanda uye kuchengeteka
Hapana chekuwedzera chinogona kutsiva maitiro ekutanga: hurongwa hwenguva dzose, kuratidzwa kuchiedza chechisikigoDzivisa skrini uye caffeine masikati, uye iva nekamuri yekurara yakanyarara, inotonhorera. Magnesium inonzwisiswa sea kutsigira mukati mepasuru iyoyo.
Kana iwe ukatora mishonga isingagumi, une chirwere chetsvo, uri nepamuviri kana uchiyamwisa, bvunza chiremba wako usati watanga. Kushandisa zvakanyanya kunogona kukonzera manyoka uye kusagadzikanakunyanya nemimwe munyu. MuSpain neEurope, inotarisa pane zvigadzirwa kubva pharmacy yakavimbika kana vaparidzi uye tarisa iyo yakanyorwa kuti uwane iyo elemental magnesium pakushumira.
Nechirongwa chakanangana nekudya kunovaka muviri uye, pazvinenge zvakakodzera, kushandisa zvine hungwaru kwezvekuwedzera, zvine musoro kutarisira a kugadzirira zviri nani kurara uye kuvandudzwa kuduku muhutano hwekurara, kunyanya kana iwe wakatanga nekudya kwakaderera kweiyi mineral.
