Magnesium yave fashoni pamanetiweki senzira yekudimbudzira kurara zvirinani uye kuzorora, asi Hazvisi zvese zvinorehwa zvinotsigirwa ne data yakasimba. Zvipikirwa zvezvinokonzeresa uye zvepasirese zvinodhumhana nehumwe humwe huchokwadi.
Kurara uye nyanzvi dzekudya dzinoratidza kuti iyo mineral inokosha kune zvepfungwa uye zvemwoyo mabasa, kunyange zvakadaro Zvinokurudzirwa kungwarira nekuwedzera uye kuongorora nyaya imwe neimwe nenyanzvi, kunyanya kudzivisa kudarika uye sarudza fomu yakakodzera uye dose.
Zvinotaurwa uye zvinotsigirwa nesainzi
Nzvimbo dzekugarisana dzakazara nemashoko asina kujeka akadai sekuti “ndorara nhasi” kana kuti “zorora ipapo”; Iri inzwi rokusimbisa rinonyengera avo vanotambura nekushaya hope., asi mabhuku anowanikwa haasati atibvumira kuti tive nechokwadi chekubatsira kwese uye kunoenderana pakurara.
Pane zvikonzero zvemuviri zvinotsigira kufarira: magnesium ine hukama neGABA system - nzira yakakosha yekudzikama - uye inogona. gadzirisa mhinduro yekushushikana, kusanganisira cortisol secretion. Nekudaro, nzira idzi hadzingoshandure mumhedzisiro yekiriniki kune wese munhu.
Iko kuvandudzwa kunoonekwa zvakanyanya kune vanhu vane mazinga akaderera emaminerari: gadzirisa kukanganisa, zvakajairika kuona ma cramps mashoma kana kumwe kuzorora kwemhasuru, izvo zvinogona kuita kuti kuzorora zvisina kunanga.
Pane zviitiko zvakananga - semuenzaniso, kusagadzikana kwemhasuru dzehusiku - umo magnesium oxide yakaedzwa uye zvimwe zviratidzo zvinodzikira, zvichiita kuti zvive nyore kurara. Zvakadaro, harisi piritsi remashiripiti, uye muviri unobvisa zvakawandisa kana mazinga akakwana.
Mhando dze magnesium uye maitiro ekusarudza
Mazita akadai se citrate, bisglycinate kana oxide anoonekwa pamusika; Musiyano mukuru uri mukutorwa uye kushiviriraMukuita, iyo yakanyanya kushivirirwa fomati ine yakajeka ruzivo ruzivo inosarudzwa; kuti uwane rumwe ruzivo, ona iyo nhungamiro inoshanda pamashandisirwo nemhando.
Iyo label ndiyo kiyi: chakakosha ndeye elemental magnesium kuti chipimo chega chega chinopa, kwete huremu hwose hwekomboni. Bhodhoro rinogona kuti "magnesium citrate 1.000 mg," iyo isina kuenzana ne1.000 mg ye elemental magnesium.
Zvakakosha kuyeuka kuti ma supplements haana kudzorwa semishonga, saka ruzivo rwakakodzera runogona kushaikwa pane chimwe chiputiriso. Kufunga nezvemhando dzine mukurumbira uye kutsvaga zano renyanzvi kunoderedza kuvhiringidzika uye njodzi.
Dosage, kuchengeteka uye ndiani anokurudzirwa
Usati wawedzera, kurudziro inonzwisisika ndeye kuziva chimiro che magnesium uye kushanda kweitsvo. Muvanhu vane matambudziko eitsvo, kuwandisa kunogona kuungana uye kuva nengozi.
Sekutaura kwakawanda, varapi vazhinji vanoshanda nenhamba dzakatenderedza kusvika ku400 mg / zuva ye elemental magnesium, tichifunga izvo zvokudya zvinotopa. Kuenda pamusoro pemvura kunowedzera mukana wemhedzisiro yakaipa.
In high doses kuonekwa kwe kuda kurutsa uye manyokaMuvanhu vane hutsinye, zvinogona kushandura BP kana kurova kwemoyo. Naizvozvo, avo vane chirwere cheitsvo kana njodzi yemoyo vanofanirwa kuishandisa chete nekutariswa.
Zvekuwedzera hazvifanirwe kutorwa "mapofu": gadzirisa dose uye fomati Deredza matambudziko uye gadzirisa zvinotarisirwa, kunyanya kana chinangwa chikuru chiri kurara zviri nani.
Magnesium mukudya: sei kusvika ikoko pasina mapiritsi
Vanhu vazhinji vanogona kuzadzisa zvavanoda nekudya kwakasiyana-siyana; hapana chikonzero chekudzinga superfoodKudzokorora magnesium-yakapfuma masosi mukati mezuva rose inowanzokwana.
Mediterranean-mhando mapatani anobatsira: mashizha egirini (spinachi), nyemba (lentils, chickpeas), nzungu muzvikamu zviduku, zviyo zvakakwana nehove dzakadai sesaumoni zvakanaka zvingasarudzwa kuchengetedza mazinga akakwana.
Kubatanidza iyo mineral mutafura iri nyore se wedzera chikamu chemashizha ane mashizha Pachisvusvuro kana kudya kwemanheru, chinjanisa nyemba kakawanda pasvondo uye idya nzungu shoma shoma pazuva.
Nehwaro ihwohwo, vanhu vazhinji vanochengetedza magnesium muhuwandu pasina kudiwa kwezvekuwedzera, kuchengetedza iyo kuwedzera kune zvikanganiso zvinyorwa kana mamiriro chaiwo.
Magnesium sprays: zvavanoita uye zvavasingaite
Mishonga yemuviri inowanzogadzirwa ne magnesium chloride (kazhinji se "mafuta" kana yakanyungudutswa); vimbiso yavo ndeye zorora mhasuru uye kunatsiridza kuzorora kuburikidza nepamusoro pekushandisa.
Kubva pakuona kwesainzi, ganda ndiro chipingamupinyi chinoshanda uye systemic absorption haina chokwadiZvidzidzo zvidiki zvakaona kuwedzera kwenzvimbo muepidermis, asi data rakasimba rinofananidza izvi nemuromo wekuwedzera riripo.
Izvo hazvivashamise: vanogona kushanda se mukwanisi wekunzwa -inozorodza kana kudzikamisa maitiro-kunyanya mumiitiro yehusiku. Nhungamiro inoshanda: inobatsira sechitsigiro, kwete sechinotsiva chikafu kana chekuwedzera chakanyorwa.
Chii chekutarisira kubva kune magnesium yekurara
Kana paine kushomeka, normalizing mazinga anogona kuguma mazamu mashoma uye kuderera neuronal excitability, iyo inokurudzira kurara kwakanyanya. Kune avo vatove padanho rino, kuwedzera zvimwe hazvireve kurara zviri nani.
Mharidzo inonyatsoenderana nehumbowo ndeyepakati: inogona kubatsira nemaprofile chaiwo, hazvishande nenzira imwechete kune wese munhu uye ipfungwa yakanaka kugadzirisa zvinotarisirwa kudzivirira kuvhiringidzika.
Chero ani ari kufunga kuzviedza anofanira kutanga nekudya kwavo, tarisa mazinga avo uye sarudza chimiro uye dose nerubatsiro rwenyanzvi, kutarisa kushivirira uye kusangana kunobvira kana paine hosha dziripo.
Kudzokera kumashure kubva kune ruzha pane network, mufananidzo wakajeka unoramba: yakakosha mineral, inonzwisisika asi kwete zvinoshamisa mabhenefiti, kuchengeteka kunoda musoro unotonhorera uye kuisa pfungwa pakudya zvakanaka uye kurara netsika dzakanaka.
