Peb cov zaub mov yog nplua nuj tsis tsuas yog nrog txhua tus paub cov proteins, cov rog thiab carbohydrates, tab sis kuj nrog cov vitamins, minerals thiab ib tug heev loj npaum li cas ntawm microelements. Tag nrho cov ntsiab lus tseem ceeb hauv lub neej ntawm lub cev, lawv ncaj qha rau hauv ntau cov txheej txheem. Ib qho ntawm cov zaub mov tseem ceeb hauv tib neeg lub cev yog magnesium. Nws cov ntsiab lus nyob rau hauv tib neeg lub cev yog txog 20-30 mg, 99% ntawm cov uas muaj nyob hauv cov pob txha pob txha.
Cov txiaj ntsig ntawm Magnesium
Cov ntsiab lus ntawm magnesium nyob rau hauv cov zaub mov muab protein biosynthesis thiab carbohydrate metabolism hauv. Muaj ib qho calming, vasodilating thiab diuretic nyhuv, koom hauv cov txheej txheem ntawm kev zom, kev ua haujlwm ntawm cov leeg, tsim cov pob txha, tsim cov qe ntshav tshiab, activates cov vitamins ntawm pawg B, thiab lwm yam. Thiab qhov no, tseeg, hais txog cov txiaj ntsim loj ntawm magnesium hauv tib neeg lub neej.
Qhov tsis muaj magnesium yog nrog cov kiv taub hau, kev sib ceg, kev ploj tuag, "hnub qub" nyob rau hauv ob lub qhov muag, pos huab hauv lub taub hau, tsiv siab, pw tsis taus, thiab lwm yam. Yog li, yog tias koj muaj ib qho ntawm cov tsos mob no feem ntau tshwm, xav seb puas yog magnesium txaus rau koj cov zaub mov.
Magnesium tuaj yeem noj tshuaj rau kev kho mob, tab sis peb xav paub ntxiv txog cov khoom noj uas muaj magnesium, vim hais tias ua ntej txhua yam koj yuav tsum tau sim kom tau ntau txaus cov khoom siv los ntawm noj khoom noj khoom haus.
Cov ntsiab lus ntawm magnesium ntawm cov zaub mov
Cov ntsiab lus magnesium ntawm ntau cov khoom sib txawv. Ntawm chav kawm, nws yog nthuav kom paub nyob rau hauv uas cov khoom ntau magnesium. Tus thawj coj nyob rau hauv daim ntawv no yog cashew nut (270 mg), qhov chaw tom ntej yog muaj rau tag nrho cov hmoov nplej ntawm buckwheat (258 mg), ces mustard (238 mg), qhov chaw tom qab muab faib ua pine nuts thiab almonds, nrog cov ntsiab lus magnesium ntawm 234 mg. Tsis tas li ntawd, cov khoom uas muaj cov ntsiab lus muaj magnesium muaj xws li cov pistachios (200 mg), txiv laum huab xeeb (182 mg), hazelnuts (172), seaweed (170) thiab ua tiav daim ntawv teev cov oatmeal (135 mg), millet (130 mg), walnut (120 mg ), peas thiab taum (txog 105 mg).
Chlorophyll muaj ntau npaum li cas ntawm magnesium. Txhua leej txhua tus nco txog biology li cas chlorophyll thiab yog li ntawd nws yuav tsis yooj yim twv seb cov khoom noj twg muaj magnesium. Ntawm chav kawm, nyob rau hauv cov khoom uas muaj ib tsos kob, xws li ntsuab dos, spinach, zaub paj, cucumbers, ntsuab taum, etc. Txawm li cas los, qhov no tsis yog txhua yam khoom noj uas muaj magnesium. Magnesium tseem muaj nyob rau hauv cov khoom xws li nplej bran, soy hmoov, qab zib almonds, peas, hom qoob mog, ntau cov cereals, apricots, cabbage, thiab lwm yam.
Nrog rau cov khoom muaj magnesium ntawm cov tsiaj keeb kwm,
Tseem yuav tsum tau hais rau cov khoom uas tsis muaj magnesium ntau heev. Cov no muaj xws li cov khoom noj khoom haus, khoom ci.
Nco ntsoov tias magnesium nyob rau hauv cov khoom yuav txo nrog lawv cov kev kho mob ntev heev. Kev tshem tawm ntawm magnesium los ntawm lub cev contributes rau kev siv dej cawv thiab kas fes. Magnesium tsis zoo nyob rau hauv cov kab mob ntawm cov thyroid caj pas, yog tias magnesium nkag mus rau hauv koj lub cev txaus, thiab cov tsos mob ntawm tus tsis muaj nyob, xyuas cov thyroid caj pas.
Nco ntsoov tias txhua hnub uas yuav tsum tau muaj magnesium nyob rau hauv ib tug neeg laus yog 300 mus rau 500 mg. Qee cov neeg, piv txwv, nrog cov kab mob plawv, xav haus ntau magnesium ib hnub. Nrog txo kev tiv thaiv, nws kuj yuav yog qhov zoo los ua kom tau magnesium kom tsawg.