Magnesium yog ib qho mineral tseem ceeb uas peb lub cev xav tau los ua haujlwm kom zoo, tab sis feem ntau peb tsis quav ntsej. Nws ua lub luag haujlwm tseem ceeb hauv ntau yam txheej txheem ntawm lub cev, suav nrog kev tsim lub zog, kev sib zog ntawm cov leeg, kev ua haujlwm ntawm cov hlab ntsha, thiab kev tswj cov ntshav siab, thiab lwm yam. Yog li ntawd, nws yog ib qho tseem ceeb kom paub tseeb tias tau txais magnesium txaus los ntawm kev noj zaub mov lossis cov tshuaj ntxiv hauv lub neej txhua hnub.
Qee cov khoom noj uas muaj magnesium zoo tshaj plaws suav nrog txiv ntoo thiab noob, zaub ntsuab tsaus, taum pauv, cov nplej tag nrho thiab qee hom ntses. Kev noj cov khoom noj no tsis tu ncua tuaj yeem pab rov qab tau qee qhov magnesium, tab sis cov ntsiab lus magnesium ntawm cov neeg feem coob cov zaub mov tsis siab heev, uas tuaj yeem muaj qee qhov tsis zoo rau kev noj qab haus huv ntawm tus kheej.
Rau cov neeg uas muaj teeb meem noj zaub mov kom tau raws li lawv cov kev xav tau magnesium, cov tshuaj magnesium tuaj yeem pab tau kev noj qab haus huv ntau txoj hauv kev thiab muaj ntau hom xws li magnesium oxide, magnesium threonate, magnesium taurate, thiab magnesium glycinate. Txawm li cas los xij, nws raug pom zoo kom sab laj nrog tus kws kho mob ua ntej pib noj tshuaj ntxiv kom tsis txhob muaj kev cuam tshuam lossis teeb meem.
Yog li, magnesium yog dab tsi? Magnesium yog ib qho mineral tseem ceeb thiab yog qhov mineral thib plaub uas muaj ntau tshaj plaws hauv tib neeg lub cev. Nws koom nrog ntau dua 300 qhov biochemical reactions uas tswj ntau yam kev ua haujlwm ntawm lub cev, suav nrog kev tsim hluav taws xob, kev tsim cov protein, kev ua haujlwm ntawm cov leeg thiab cov hlab ntsha, kev tswj ntshav siab, thiab kev tsim DNA. Magnesium ua haujlwm ua tus cofactor rau cov enzymes uas koom nrog cov txheej txheem no, ua rau nws tseem ceeb rau kev noj qab haus huv zoo tshaj plaws.
Magnesium yog ib qho mineral tseem ceeb uas ua lub luag haujlwm tseem ceeb rau kev noj qab haus huv zoo. Peb lub cev feem ntau tau txais magnesium los ntawm cov khoom noj xws li zaub ntsuab nplooj, txiv ntoo qhuav, taum pauv thiab cov nplej tag nrho.
Txawm li cas los xij, qhov tsis txaus magnesium tuaj yeem tshwm sim vim yog kev xaiv zaub mov tsis zoo, kev noj zaub mov ua tiav ntau ntxiv, thiab qee yam mob. Kwv yees li ntawm 50-60% ntawm cov neeg laus tsis tau txais magnesium raws li qhov pom zoo txhua hnub.
Cov tsos mob ntawm kev tsis txaus magnesium:
●Cov leeg nqaij ntswj thiab mob ntswj
● Qaug zog thiab tsis muaj zog
●Lub plawv dhia tsis xwm yeem
● Kev hloov pauv ntawm lub siab thiab teeb meem kev noj qab haus huv ntawm lub hlwb
● Kev pw tsaug zog tsis taus thiab kev pw tsaug zog tsis zoo
● Kab mob pob txha thiab kev noj qab haus huv pob txha tsis zoo
●Ntshav siab
Spinach thiab zaub ntsuab nplooj
Cov zaub ntsuab tsaus xws li spinach, kale, thiab Swiss chard yog cov khoom noj zoo heev uas muaj magnesium. Lawv tsis yog tsuas yog nplua nuj nyob rau hauv ntau yam vitamins thiab minerals xwb, tab sis kuj muab ntau cov fiber ntau. Tshwj xeeb tshaj yog spinach yog ib qho khoom noj zoo uas muaj magnesium, nrog rau ib khob tsuas yog muab yuav luag 40 feem pua ntawm koj cov zaub mov pom zoo txhua hnub. Kev suav cov zaub ntsuab no rau hauv koj cov zaub mov noj tuaj yeem yooj yim li ntxiv rau hauv zaub xam lav, smoothies, lossis kib lawv ua zaub mov sab.
Cov txiv ntoo thiab noob
Cov txiv ntoo thiab noob tsis yog tsuas yog cov khoom noj txom ncauj qab xwb, tab sis kuj yog qhov chaw zoo ntawm magnesium. Cov txiv ntseej almond, cashews, thiab Brazil nuts muaj magnesium ntau heev. Tsis tas li ntawd, noob taub dag, noob flax, thiab noob chia kuj yog cov chaw nplua nuj ntawm cov mineral no. Ntxiv ob peb lub txiv ntoo thiab noob rau hauv koj cov kev ua neej txhua hnub, txawm tias yog khoom noj txom ncauj lossis ua ib feem ntawm pluas noj, tuaj yeem muab ntau magnesium rau koj nrog rau cov rog thiab cov protein noj qab haus huv.
txiv qaub ntsuab
Ntxiv rau qhov ua ib qho khoom noj khoom haus zoo nkauj, cov txiv avocado kuj yog ib qho chaw zoo heev ntawm magnesium. Ua tsaug rau lawv cov qauv du thiab creamy, lawv yog ib qho ntxiv rau koj cov zaub mov noj. Cov txiv avocado tsis yog tsuas yog muab cov magnesium noj qab haus huv xwb, tab sis kuj muaj ntau cov rog monounsaturated zoo rau lub plawv, fiber thiab lwm yam khoom noj khoom haus tseem ceeb. Ntxiv cov txiv avocado txiav rau hauv cov zaub xam lav, siv cov txiv avocado mashed ua ib qho kis lossis txaus siab rau nws hauv guacamole yog txhua txoj hauv kev qab los txhawb koj cov magnesium kom noj qab haus huv.
Taum pauv
Cov zaub ntsuab xws li taum dub, taum pauv, taum pauv lentils, thiab taum pauv yog cov khoom noj muaj magnesium ntau heev uas muaj los ntawm cov nroj tsuag. Tsis yog lawv tsuas yog muaj magnesium ntau xwb, tab sis lawv kuj muab ntau yam khoom noj tseem ceeb, suav nrog fiber thiab protein. Kev noj taum pauv rau hauv koj cov zaub mov tuaj yeem ua tau los ntawm kev ntxiv rau hauv cov kua zaub, stews lossis zaub xam lav, ua cov taum pauv burgers lossis tsuas yog txaus siab rau lawv ua ib qho tais diav nrog koj cov pluas noj tseem ceeb.
Cov Qoob Loo Tag Nrho
Cov nplej tag nrho xws li quinoa, mov xim av, thiab oats tsis yog tsuas yog muaj fiber ntau xwb, tab sis kuj yog qhov chaw zoo heev ntawm magnesium. Koj tuaj yeem ua kom koj cov magnesium noj ntau ntxiv los ntawm kev hloov cov nplej refined nrog cov nplej tag nrho hauv koj cov zaub mov noj. Cov nplej no tuaj yeem siv ua lub hauv paus ntawm cov zaub xam lav, noj ua ib qho zaub mov ntxiv, lossis muab tso rau hauv ntau yam zaub mov txawv, xws li cov tais quinoa lossis cov khoom noj tshais oatmeal.
Cov kev xav tau magnesium 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 noj cov khoom noj uas muaj magnesium ntau rau hauv koj cov zaub mov txhua hnub, koj tuaj yeem pab cov tib neeg tau txais magnesium uas lawv xav tau, tab sis qee tus neeg uas tsis noj zaub mov zoo tsis tau txais magnesium txaus, yog li cov tshuaj magnesium tuaj yeem yog txoj hauv kev zoo rau kev xaiv zoo dua.
Magnesium muaj ntau hom, yog li koj tuaj yeem xaiv hom uas haum rau koj raws li koj xav tau. Feem ntau, magnesium noj tau los ntawm kev noj ua ib qho tshuaj ntxiv.
Magnesium L-Threonate, Magnesium Citrate, Magnesium Malate, thiabMagnesium Tauratelub cev yooj yim nqus tau dua li lwm hom, xws li magnesium oxide thiab magnesium sulfate.
Q: Cov magnesium puas tuaj yeem pab txhawb kev noj qab haus huv ntawm lub hlwb?
A: Yog, magnesium paub tias muaj cov nyhuv ua rau lub paj hlwb so, uas tuaj yeem pab txo cov tsos mob ntawm kev ntxhov siab thiab kev nyuaj siab. Cov magnesium txaus tau cuam tshuam nrog kev xav zoo dua thiab kev noj qab haus huv zoo dua.
Q: Kuv yuav ua li cas thiaj ua rau kuv cov magnesium noj ntau ntxiv raws li ntuj tsim?
A: Koj tuaj yeem ua kom koj cov magnesium noj ntau ntxiv los ntawm kev noj cov khoom noj uas muaj magnesium ntau xws li cov zaub ntsuab nplooj (spinach, kale), txiv ntoo thiab noob (almonds, noob taub dag), legumes (taum dub, lentils), thiab cov nplej tag nrho (mov xim av, quinoa). Los yog, koj tuaj yeem xav txog kev noj cov tshuaj magnesium tom qab sab laj nrog tus kws kho mob.
Lus Ceeb Toom: Tsab xov xwm no tsuas yog rau kev qhia xwb thiab yuav tsum tsis txhob suav tias yog lus qhia kho mob. Nco ntsoov sab laj nrog tus kws kho mob ua ntej siv cov tshuaj ntxiv lossis hloov koj txoj kev kho mob.
Lub sijhawm tshaj tawm: Cuaj hlis-12-2023
