Magnesium yog ib qho tseem ceeb minerals uas peb lub cev yuav tsum tau ua kom zoo, tab sis feem ntau overlooked. Nws ua lub luag haujlwm tseem ceeb hauv ntau cov txheej txheem hauv lub cev, suav nrog kev tsim hluav taws xob, cov leeg nqaij, kev ua haujlwm ntawm lub paj hlwb, thiab kev tswj ntshav siab, thiab lwm yam. Yog li ntawd, nws yog ib qho tseem ceeb kom ntseeg tau tias magnesium txaus los ntawm kev noj zaub mov los yog tshuaj ntxiv hauv lub neej txhua hnub.
Qee qhov chaw noj zaub mov zoo tshaj plaws ntawm magnesium suav nrog cov txiv ntoo thiab cov noob, cov zaub ntsuab ntsuab tsaus, legumes, tag nrho cov nplej thiab qee hom ntses. Kev noj cov zaub mov no tsis tu ncua tuaj yeem pab ua kom muaj cov magnesium ntxiv, tab sis cov ntsiab lus magnesium ntawm cov neeg feem ntau cov zaub mov tsis yog siab heev, uas tuaj yeem muaj qee yam tsis zoo rau kev noj qab haus huv ntawm tus kheej.
Rau cov neeg uas muaj teeb meem ntsib lawv cov kev xav tau magnesium los ntawm kev noj zaub mov ib leeg, cov tshuaj magnesium tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv hauv ntau txoj hauv kev thiab tuaj hauv cov ntawv xws li magnesium oxide, magnesium threonate, magnesium taurate, thiab magnesium glycinate. Txawm li cas los xij, nws raug nquahu kom sab laj tus kws kho mob ua ntej pib cov txheej txheem ntxiv kom tsis txhob muaj kev cuam tshuam lossis teeb meem.
Yog li, magnesium yog dab tsi? Magnesium yog ib qho tseem ceeb ntawm cov ntxhia thiab cov ntxhia hauv plaub feem ntau hauv tib neeg lub cev. Nws koom nrog ntau dua 300 biochemical cov tshuaj tiv thaiv uas tswj hwm ntau lub cev ua haujlwm, suav nrog kev tsim hluav taws xob, kev tsim cov protein, cov leeg thiab paj hlwb, kev tswj ntshav siab, thiab DNA synthesis. Magnesium ua raws li cofactor rau enzymes koom nrog hauv cov txheej txheem no, ua rau nws tseem ceeb rau kev noj qab haus huv zoo.
Magnesium yog cov ntxhia tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv. Peb lub cev feem ntau tau txais magnesium los ntawm cov khoom noj xws li cov nplooj ntsuab ntsuab, txiv ntseej, legumes thiab tag nrho cov nplej.
Txawm li cas los xij, magnesium deficiency tuaj yeem tshwm sim vim kev xaiv noj zaub mov tsis zoo, nce kev noj cov zaub mov tiav, thiab qee yam mob. Nws tau kwv yees tias kwv yees li 50-60% ntawm cov neeg laus tsis ua raws li cov lus pom zoo niaj hnub ntawm magnesium.
Cov tsos mob ntawm magnesium deficiency:
●Cov leeg nqaij spasms thiab spasms
● Kev qaug zog thiab qaug zog
●Lub plawv dhia tsis xwm yeem
● Kev ntxhov siab thiab teeb meem kev puas siab puas ntsws
● Insomnia thiab pw tsaug zog mob
● Osteoporosis thiab cov pob txha tsis zoo
●Ntshav siab
Spinach thiab zaub nplooj ntsuab
Tsaus nplooj ntsuab xws li spinach, kale, thiab Swiss chard yog qhov zoo tshaj plaws ntawm magnesium. Lawv tsis tsuas yog nplua nuj nyob rau hauv ntau yam vitamins thiab minerals, tab sis kuj muab ntau cov zaub mov fiber ntau. Spinach, tshwj xeeb tshaj yog, yog qhov zoo ntawm magnesium, tsuas yog ib khob muab ze li 40 feem pua ntawm koj cov kev pom zoo txhua hnub. Kev sib xyaw cov zaub ntsuab no rau hauv koj cov zaub mov tuaj yeem yooj yim xws li ntxiv rau cov zaub xam lav, smoothies, lossis sautéing lawv ua ib sab phaj.
Txiv ntseej thiab noob
Txiv ntseej thiab noob tsis yog tsuas yog khoom noj txom ncauj qab xwb, tab sis kuj yog ib qho zoo ntawm magnesium. Almonds, cashews, thiab Brazil txiv ntoo yog tshwj xeeb tshaj yog nyob rau hauv magnesium. Tsis tas li ntawd, cov noob taub dag, noob flax, thiab chia noob kuj yog cov nplua nuj ntawm cov ntxhia no. Ntxiv ib qho puv tes ntawm cov txiv ntoo thiab cov noob rau koj txoj haujlwm niaj hnub, xws li khoom noj txom ncauj lossis ib feem ntawm pluas noj, tuaj yeem muab koj cov magnesium ntau ntxiv nrog rau cov rog thiab cov protein.
avocado
Ntxiv nrog rau ua ib qho khoom noj khoom haus trendy, avocados kuj yog ib qho zoo heev ntawm magnesium. Ua tsaug rau lawv cov kev ntxhib los mos, creamy, lawv yog ntau yam ntxiv rau koj cov khoom noj. Avocados muab tsis tau tsuas yog noj qab haus huv koob tshuaj magnesium, tab sis kuj muaj ntau lub plawv noj qab haus huv monounsaturated rog, fiber ntau thiab lwm yam tseem ceeb as-ham. Ntxiv cov avocado sliced rau zaub xam lav, siv mashed avocado raws li kev sib kis los yog txaus siab rau hauv guacamole yog txhua txoj hauv kev zoo los txhawb koj cov magnesium kom tsawg.
Taum
Legumes xws li taum dub, chickpeas, lentils, thiab soybeans yog cov as-ham-dense nroj tsuag raws li magnesium. Lawv tsis tsuas yog nplua nuj nyob rau hauv magnesium, tab sis lawv kuj muab ntau yam khoom noj tseem ceeb, suav nrog fiber ntau thiab protein. Kev sib xyaw taum rau hauv koj cov zaub mov tuaj yeem ua tau los ntawm kev ntxiv rau cov kua zaub, stews lossis zaub xam lav, ua taum burgers lossis tsuas yog txaus siab rau lawv ua ib qho zaub mov nrog koj cov zaub mov tseem ceeb.
Pob Kws
Tag nrho cov nplej zoo li quinoa, nplej xim av, thiab oats tsis tsuas yog muaj fiber ntau, tab sis kuj yog ib qho zoo heev ntawm magnesium. Koj tuaj yeem ua kom koj cov khoom noj magnesium ntau ntxiv los ntawm kev hloov cov nplej ua kom zoo nrog cov nplej tag nrho hauv koj cov khoom noj. Cov nplej no tuaj yeem siv los ua lub hauv paus ntawm cov zaub nyoos, nyiam ua zaub mov noj, lossis muab tso rau hauv ntau yam zaub mov txawv, xws li quinoa tais lossis oatmeal noj tshais.
Magnesium xav tau sib txawv ntawm ib tus neeg mus rau ib tus neeg, nyob ntawm hnub nyoog, poj niam txiv neej, kev noj qab haus huv, thiab lwm yam.Los ntawm kev sib xyaw cov khoom noj uas muaj magnesium hauv koj cov zaub mov noj txhua hnub, koj tuaj yeem pab tib neeg kom tau txais magnesium uas lawv xav tau, tab sis qee cov neeg uas tsis muaj magnesium. Kev noj qab haus huv tsis tau txais magnesium txaus, yog li cov tshuaj magnesium tuaj yeem yog txoj hauv kev zoo rau kev xaiv zoo dua
Magnesium los ntawm ntau hom, yog li koj tuaj yeem xaiv hom uas haum rau koj raws li koj xav tau. Feem ntau, magnesium yog noj hauv qhov ncauj ua ib qho ntxiv.
Magnesium L-ThreonateMagnesium Citrate, Magnesium Malate, thiabMagnesium Taurateyog yooj yim absorbed los ntawm lub cev dua li lwm yam ntaub ntawv, xws li magnesium oxide thiab magnesium sulfate.
Q: magnesium puas tuaj yeem pab txhawb kev puas hlwb?
A: Yog, magnesium paub tias muaj cov nyhuv calming ntawm lub paj hlwb, uas tuaj yeem pab txo cov tsos mob ntawm kev ntxhov siab thiab kev nyuaj siab. Cov qib magnesium txaus tau cuam tshuam nrog kev ua kom zoo dua qub thiab kev noj qab nyob zoo tag nrho.
Q: Kuv tuaj yeem ua kom kuv cov khoom noj magnesium ntau npaum li cas?
A: Koj tuaj yeem ua kom koj cov khoom noj magnesium ntxiv los ntawm kev noj cov zaub mov uas muaj magnesium xws li nplooj ntsuab (spinach, kale), txiv ntseej thiab noob (almonds, taub dag), legumes ( taum dub, lentils), thiab tag nrho cov nplej (xim av, quinoa). ). Xwb, koj tuaj yeem xav txog kev noj cov tshuaj magnesium tom qab sab laj nrog tus kws kho mob.
Kev lees paub: Kab lus no yog siv rau cov ntaub ntawv xov xwm nkaus xwb thiab yuav tsum tsis txhob suav hais tias yog cov lus qhia kho mob. Nco ntsoov sab laj nrog kws kho mob ua ntej siv cov tshuaj los yog hloov koj cov kev kho mob.
Post lub sij hawm: Sep-12-2023
