Contents
ʻO ka magnesium (Mg) kahi mineral pono no ka hana kūpono o ke kino o ke kanaka. No ka ʻohana alkaline honua ia.
Hōʻike ia i 5g no kahi kāne 70 kg (1).
Hoʻopili ka magnesium i ka synthes protein, i ka hana o nā mākala, i ke kuʻi ʻana o ka puʻuwai, i nā iwi, a i ka metabolism i ka nui. Kuhi ia i ka ikehu mai ka meaʻai a mākou e ʻai ai e hāʻawi hou aku ai i loko o ke kino o ke kanaka.
Ina o ka hemahema, He aha nā hōʻailona o ka nele o ka magnesium a pehea e hoʻoponopono ai iā lākou?
Nā hōʻailona o ka nele o ka magnesium
ʻO ka luhi manawa
Kōkua ka Magnesium i ka hana a lawe i ka ikehu i loko o ke kino. No laila he mea nui e ʻai i ka nui o ka magnesium e mālama i ka lawaiʻa.
Aia i loko o nā meaʻai a mākou e ʻai ai. ʻAʻole hana ko mākou kino iā ia ʻoiai he mea nui ia no ka hana o kā mākou meaola. ʻO kēia ke kumu he mea nui e hoʻopau i nā meaʻai i waiwai i ka magnesium.
ʻAʻole lawa ka magnesium e alakaʻi i ka luhi mau loa, ka nele o ka noʻonoʻo ... (2)
ʻO ka hopohopo, ke kaumaha, ke kaumaha
Ma muli o ka hoʻonui ʻana o ka magnesium i nā hana o ka ʻōnaehana nerve, hoʻomaopopo ʻoe ʻaʻole kaulike kāu ʻōnaehana nerve inā nele ʻoe i ka magnesium. ʻO ka poʻe e loaʻa ana i ka magnesium deficiency he maʻalahi ka huhū, a hoʻomohala i ke kaumaha me ke kumu ʻole.
Ua hōʻike ʻia kahi haʻawina i hana ʻia ma ʻAmelika i ka pilina ma waena o ka nele o ka magnesium i ke kino a me ke kūlana depressive o nā maʻi.
E heluhelu: pehea e hoola maoli ai i ke kaumaha
Pākaha
Me ka nele o ka magnesium, ʻike pinepine ʻoe i ka ʻeha a me ke kani ʻana o nā lālā. ʻO ka ʻoiaʻiʻo, ʻae ka magnesium, ma waena o nā mea ʻē aʻe, ka hoʻopaʻa ʻana i ka ʻiʻo (3)
I ka hihia o nā hemahema, ʻike pinepine ʻoe i ka tingling, cramps. He ʻeha pinepine nā wāwae a me nā lima.
ʻAnoʻole ka naʻau
ʻO Arrhythmia ka puʻuwai puʻuwai ʻole. Hāʻawi ka Magnesium i ka ikehu e pono ai no nā ʻiʻo o ke kino. Eia naʻe, ʻo ka puʻuwai ka ʻiʻo nui loa me nā pono nui o ka ikehu. ʻO ka nele o ka Magnesium no laila ke alakaʻi nei i ka puʻuwai irregular. Mālama ka Magnesium i ke olakino maikaʻi o ka naʻau.
Ka hoʻomau
He ʻoiaʻiʻo, ʻo ka constipation ke kumu o nā maʻi he nui. I ka hemahema o ka magnesium, he hōʻailona koʻikoʻi ka constipation. Hoʻopili pinepine ʻia ka constipation me ka nele o ka ʻai.
Puʻupuʻu, ʻālohilohi
ʻO ka nele o ka Magnesium ke kumu o ka noʻonoʻo. ʻAʻole kaulike ke kino. Hoʻopili ka luhi o kou kino me kēia poni.
ʻO ka hiamoe, hoʻomaha ʻole, hoʻopau i ka hiamoe
ʻO ka Magnesium ma ke ʻano holoʻokoʻa e hāpai i ka hiamoe maikaʻi. Ke hoʻopilikia nui ʻia kāu hiamoe, ma muli paha o ka hemahema o ka magnesium. ʻO kēia hemahema ka mea maʻamau e alakaʻi i nā pilikia hiamoe.
Manaʻo hoʻomaha ʻole, hoʻohuoi
Ke nele ʻoe i ka magnesium, pilikia ʻoe i ka noʻonoʻo ʻana, hoʻopilikia ʻia ʻoe e ka walaʻau liʻiliʻi, ke kiʻi liʻiliʻi. He mea nui ka hoʻomau ʻana e hoʻopau i kahi papahana a i ʻole ka hōʻike ʻana, no laila ke koʻikoʻi o ka ʻai mau ʻana i ka magnesium.
ʻO ka naʻi a me ka luaʻi
No kekahi poʻe, ʻo ka nele o ka magnesium ka hopena i ka nausea a me ka luaʻi.
ʻO ka luhi nui, ka numbness
ʻAʻole loaʻa i kou mau mākala ka ikaika e pono ai, lilo lākou i manō, kaumaha lākou a ʻeha ʻoe i ke kino holoʻokoʻa. E noʻonoʻo e pili ana i kāu lawe magnesium, ʻoiai ka luhi maʻamau kekahi o nā hōʻailona maʻamau o ka nele o ka magnesium.
Poʻomanaʻo poʻo pinepine
ʻO ka maʻi poʻo pinepine ka hopena o nā pilikia me ka ʻōnaehana nerve. No ka mea he mineral koʻikoʻi ka magnesium i ka ulu ʻana o ka ʻōnaehana nerve, hele ʻole ia me ka ʻōlelo ʻole e ʻike pinepine ʻoe i ka migraines i ka hihia o ka magnesium deficiency.
No laila, ua hōʻike ʻo Kauka Kauka Alexander Mauskop o ka American Academy of Neurology ma New York i kahi noiʻi i ka loulou ma waena o ka hemahema o ka magnesium a me nā maʻi degenerative e like me ke ʻano II diabetes a me ke kiʻekiʻe. Ua hoʻohui pū ʻo ia e hoʻopau ʻia ka magnesium ʻaʻole wale no ka ho'ōla akā ʻoi aku hoʻi i ka pale ʻana i ka migraines, headaches a me nā mea ʻē aʻe.
osteoporosis
Hiki i ka hoʻonui ʻia ʻana o ka magnesium hiki ke alakaʻi i ka osteoporosis i ka wā lōʻihi. ʻO ka maʻamau mai ka hoʻoponopono ʻana o ka magnesium i ka ikehu i loko o kā mākou iwi, pale ia iā lākou i kēia ala.
Hypertension
Inā maʻalahi ʻoe i ke koko kiʻekiʻe, ʻoi aku ke kiʻekiʻe o ke koko inā haʻahaʻa ʻoe i ka magnesium. No laila, e makaʻala i ka lawe ʻana i ka magnesium e pale i ke kahe koko mai ka piʻi ʻana.
He aha nā hana o ka makanekiuma i kou kino?
Hana hooluolu
ʻO kekahi o nā hana nui o ka magnesium i loko o ke kino ʻo ia ka hakakā ʻana i ke kaumaha (4). Hoʻomaha ia i nā ʻiʻo, nā aʻalolo. He mea liʻiliʻi paha ia, akā he mea nui loa ia no ke kaulike o kou kino. Mahalo i kēia hana, hiki iā ʻoe ke hakakā me ke koʻikoʻi, ka hopohopo, ke poʻo, cramps, tremors.
Hoʻokumu iwi
Mahalo i ka magnesium, hiki i ka calcium ke komo i loko o nā iwi i mea e hoʻoikaika ai a pale iā lākou. No laila he mea nui ia no ka hoʻokumu iwi a me ka ulu ʻana a me ka pale ʻana o nā niho.
Mālama i nā ʻiʻo a kūkulu i ka DNA
Kōkua ia i ka hoʻomaha ʻana i nā mākala. ʻAe ʻia ka DNA e hoʻopili i nā iwi (5).
ʻO ka magnesium a me nā pilikia puʻuwai
Wahi a kahi noiʻi i paʻi ʻia (6), i ka hihia o ka myocardial infarction, hana ka magnesium i ke kū'ē i ka calcium nui i loko o nā iwi. No laila ke pale aku nei ka calcium mai ke komo ʻana i loko o nā pūnaewele myocardial.
Hoʻoponopono maoli ka Magnesium i ke komo ʻana o ka calcium i loko a ma waena o nā cell. Kōkua kēia i ke kaulike i ka nui o ka calcium e pono ai kou kino.
Eia kekahi, he hopena vasodilator ka magnesium e hiki ai ke hoʻonui i nā kīʻaha koko a pale i nā pilikia cardiovascular.
Makanekiuma a me nā radical manuahi
ʻO ka Magnesium kahi antioxidant e kōkua i ke kaua ʻana i nā radical manuahi. Loaʻa kēia mau mea mai ka oxygen a mākou e hanu ai. ʻO nā radical manuahi ke kuleana no nā maʻi degenerative. ʻO lākou hoʻi ke kuleana no ka ʻelemakule. Ma ka ʻai ʻana i ka nui o ka magnesium i kēlā me kēia lā, hāʻawi ʻoe i kou kino i nā mea kaua e pono ai ke kaua maikaʻi i nā radical manuahi a me ka ʻelemakule o kāu mau cell.
Nā hoʻonā e hakakā ai i ka hemahema o ka magnesium
Manaʻo ʻia ka lawe ʻana i ka magnesium
No nā wahine, ʻo ka ʻai ʻana o ka magnesium:
- 360 mg no nā kaikamahine 14 a hiki i 18
- 310 mg no nā wahine 19 a 30 mau makahiki
- 320 mg no nā wahine 31 makahiki a ʻoi
- No nā wāhine hāpai, ʻoi aku ka nui o ke koi.
No nā kāne, ʻo ka ʻai ʻana o ka magnesium:
- 410 mg no nā kāne 14-18 makahiki
- 400 mg no nā kāne 19-30 makahiki
- 420 mg no nā kāne 31 makahiki a ʻoi aku
ʻO Magnesium ma ke ʻano he meaʻai meaʻai
E kōkua nā mea hoʻohui Magnesium iā ʻoe i kahi meaʻai maikaʻi. Eia kā mākou koho ʻana i nā mea hoʻohui kūpono e mālama i ka nele o ka magnesium:
ʻAʻohe huahana i loaʻa.
He aha e hoʻopau ai
Aia ka nui o ka meaʻai i ka magnesium (7). Eia nō naʻe, no kekahi poʻe i ka nui a no kekahi ma ka liʻiliʻi. I ka hihia o nā hemahema, ʻoi aku ka hoihoi o ka ʻai ʻana i nā meaʻai i loaʻa ka nui o ka magnesium. ʻO kēia nā:
- ʻO nā mea kanu ʻōmaʻomaʻo no ka mea aia i loko o lākou ka chlorophyll. Eia nō naʻe, loaʻa i ka chlorophyll kahi nui o ka magnesium
- Nā hua aila e like me ka hazelnuts (8)
- kokoleka. He kumu kou e hāʻule hou ai i loko o kou hewa
- ʻO nā mea kanu maloʻo e like me ka lentil
- a pau mānoanoa
- Maiʻa, prunes
- ʻO ka hua maloʻo
- Nā pips
- Ka wai mineral (6 a 8 mau aniani / lā) i loaʻa ka magnesium, no ka laʻana Contrex a i ʻole Hépar
- Nā wai momona huaʻai
- Nā hua kanu a me nā hua (9)
Nā meaʻai e pale aku ai
E kaua aku i ka nele o ka magnesium, pale i ka ʻai ʻana:
- ʻO nā meaʻai paʻa hau no ka mea ʻaʻohe magnesium.
- ʻO nā kīʻaha i hana ʻia me ka palaoa, e like me nā keke, nā pizzas…
- ʻO nā ʻāpana ʻula
- Nā iʻa momona a me nā ʻiʻo
- Soda a me nā mea inu ʻono ʻē aʻe e like me ka wai
- Ka ʻalekohola
- paka
Hiki ke hoʻokō ʻia ka lawe ʻana o ka Magnesium i kēlā me kēia lā inā ʻai ʻoe i kāu mau huaʻai a me nā mea kanu 5 a inu ʻoe i 6 a 8 mau aniani wai mineral i kēlā me kēia lā. E koho i nā wai mineral me ka magnesium.
Makemake ʻoe i kēia ʻatikala? E hele i mua e kaʻana like ia me nā hoaaloha a mai poina e haʻalele iā mākou i nā manaʻo.