Re sebedisa magnesium bakeng sa ho hlaphoheloa tsa lihlahisoa

Sehlooho sena se bua ka likarolo bohlokoa mosaletsa kang magnesium. Empa pele ho re tsoela pele ho bona hore na le magnesium tse dihlahiswa le ka ona, ke sa hopola, karolo efe e phethang 'mele ea rōna, kahoo ha ho hlokahala le ho bohlokoa bakeng sa bophelo bo botle.

Hang-hang re lokela ho hlokomela hore ka litsela tse ngata magnesium fetisisa esita le k'halsiamo tsebahalang le e metle. Ntle le ho ba teng ha magnesium, khalsiamo ke ke ikakhele ka setotsoana molao-motheo, esita le haeba e ke ho lekaneng 'meleng. Magnesium thusa ho tsitsa ho kena k'halsiamo le thibela excretion lona. Ho boetse ho na le har'a hodimo liminerale tse 'nè, haholo-holo ho hlokahala hore tšebetso ea litho tsa rona le litsamaiso (e mong liminerale tse tharo - potassium, k'halsiamo, sodium). Magnesium ke habohlokoa hore dinama tse nyenyane tse masapo. Karolo e khōlō ea dikahare lona palo yohle ka 'mele oa motho oela hantle ka meno le masapo.

Magnesium - e mong oa ba ka sehloohong lisele tse matla le boenjiniere. Ho o hlophisa le "tšireletso" ea tsamaiso ea methapo ho tloha ho imeloa kelellong le khohlano. Magnesium thusa hore ho ho boloka maloetseng bobeli ka lisele le ka maro a 'mele, ho na le-ba khahlanong le alejiki le-ba khahlanong le a hlabang bohato. ho ba teng ha sona haholo lebelo ho fihlela ho metabolism. Ho ka tsela e atlehang lowers khatello ea mali, ho thibela sebopeho sa majoe.

Joalokaha u ka bona, hona elements latella , re mpa feela tsa bohlokoa. Haholo-holo hona joale, ha mabaka a khaello lona 'meleng e ba le ho feta. Kahoo, u lokela ho tseba, e leng e na le magnesium, ho etsa bakeng sa eona 'me ka thuso ea mehloli ea tlhaho. A khaello magnesium ka ntho e phelang e etsa:

• lijo tse hloekisitsoeng, "lijo";
• Sweets, dino fizzy;
• Foods le dikahare tse phahameng tsa caffeine (kofi, tee, chokolete, Cola, joalo-joalo);
• Ha mo qeta mobu matla temo;
• mahlahana mobu Contaminant (menontsha tse sa tšoaneng, tšepe e boima, litšila liindasteri, chefo e bolaeang likokoanyana, joalo-joalo);
• E ile ea eketseha ho hlokahale 'mele bakeng sa magnesium (le ho sithabela kelellong le' meleng, tsehetso ea hlabollo-maikutlo khatello ea kelello, ho imeloa kelellong);
• Malabsorption ka lebaka la ho letshollo, pipitlelano, pampitšana loewenapotheke-mala, tšebeliso e mpe ea laxatives;
• Ka tsela e feteletseng magnesium excretion ke liphio (lefu la tsoekere, renal acidosis, joala, diuretics) ;
• Ho sebelisoa ha meriana e itseng, ka mohlala, glycosides cardiac, matlapa lithibela-pelehi, beta-blockers, estrogenic, Ace inhibitors, lithibela-mafu, antituberculosis lithethefatsi, cytostatics;
• Overreliance ka lijo tse khethehileng tse sa tšoaneng, haholo-holo le protheine, eo ho eona sharply eketsa tshebediso ya protheine liphoofolo.

Ho joalo, leka ho sebelisa magnesium ka lijo bakeng sa thibelo ea mefuta eohle ea liphello tsa ho hloka ka 'mele. Magnesium 'meleng ho ka etsoa ka letsoai le metsi ho le joalo, ruileng mohloding lona - lijo.

Products le magnesium (le sebaka sa pele tseo e nang ea mahloriso phahameng ka ho fetisisa ya mosaletsa likarolo molemo):

- cocoa;

- makotomane;

- Soybean;

- Linaoa le legumes tse ling dipeo;

- The peō ea limela tse ling, ho etsa mohlala, ho Poppy;

- Nuts (ntle moru);

- Green;

- Molasses;

- Unprocessed khoahlapisitseng;

- Lifeiga;

- Dark meroho e tala, k'habeche, beet (haeba ho hlokahala, ke habohlokoa ho pheha ka potlako haholo, e le hore makenete e sa hlatsoa);

- Bananas;

- koro kokoana-hloko ;

- tsa matlapi a korong;

- Sebete;

- tomoso;

- Cheese;

- The lehe yolk;

- litapole;

- Fish;

- Cottage chisi, bolila lebese, bolila tranelate.

Le e leka-lekaneng ka bophelo bo botle phepo e nepahetseng motho o tla khona ho fumana ho fihlela ho 300 mg, magnesium ka letsatsi. Leha ho le joalo, ho hlokahala bakeng sa trace batho ba bangata ba e phahame haholo (ka linako tse ling 600 mg, ha hoa lekana). Ka lebaka leo, magnesium ka lijo - hore 's khōlō, empa nako le nako ha a utloa bohloko,' me tsela ea ho amohela e bakeng sa lithethefatsi.

A re ke magnesium ka lijo le ka mohla nyamela ho tloha tafoleng ea hao, a le fa bophelo bo botle, ho ba mahlahahlaha le meea e phahameng!