ʻO ka magnesium kekahi o nā kolaki nui loa no ke kino o ke kino, a ke hoʻohaʻahaʻa ponoʻia nei e mākou i ka manawa hoʻokahi. Manaʻo nā kānakaʻepekema he mea nui, ma hope o ka oxygen, ka hauʻona, carbon, a magnesium e noho ana i kahi wahi nui loa. I kēia lā, e nānā kākou i nā huahana he magnesium, a no ke kumu hoʻi e pau ai lākou.
Nā pōmaikaʻi
ʻO ka 70% o ka total magnesium i loko o ke kino (20-30 mg) aia i loko o nā iwi. ʻO ka magnesium ka mea e hoʻokūpaʻa iā lākou. Hoʻokomoʻia ke koena o ka magnesia i loko o nāʻiʻo, nā poho o ka hoʻonomi i loko a me ke koko.
ʻO ka Magnesium e hoʻopili i ka laweʻana o ka hua B1 a me ka B6, ka huaora C, a me ka phosphorus. ʻO ka magnesium he mineral o ka hoʻonā,ʻo ia ka mea e hoʻomaha ai i nā aʻalolo a me nāʻiʻo.
ʻO ka hoʻohanaʻana i nā huahana me kaʻehu magnesium, hana i ka vasodilator, hoʻoikaika i ka motilina o ka'ōpū, ka hoʻoponopono bila, a ke hoʻolaha pū nei hoʻi i ka excretion o ka cholesterol. Hoʻopili ka magnesium i ka hana o 50% o nā enzymes a pau, komo i loko o ka protein, ka haʻalulu-phosphorus metabolism, ke kāpena DNA.
Ua pili pono ka magnesium i ka insulin, no ka mea,ʻo kona waihona i loko o nā pūnaewele e hoʻonui i ka hoʻohanaʻana o ka glucose i loko o ke koko. Hoʻoponopono hou ia i ka māhele o nā membrane pūnaewele o ka calcium, ka potassium a me ka ionium konona. He pilina hoʻi me ka calcium, ma keʻano heʻenemi. Hoʻomaopopo ke koʻi i nā kīʻaha, hoʻokuʻu iā lākou, hōʻemi i nāʻiʻo, a hoʻokuʻuʻia ka magnes a hoʻopiʻi i nā moku.
Nā Mea |
ʻO nā huaʻai huaʻai kahi kumu maikaʻi o ka magnesium. Eia naʻe, i ka manawa e hoʻomauʻia ai ka hanaʻana (mechanical and thermal) i nā huahana, he hapa nuiʻole ia o kēia mineral.
Ma muli o nā papa ma luna o ka'enele magnesium o nā huahana,ʻo ka puna maikaʻi loa o ka magnesium ka koko. Eia naʻe, no ka hāʻawiʻana i 100 g o ka koko eʻai ai he pilikia nui,ʻoi aku ka maikaʻi o ka "nānā" no ka magnesium i loko o nā pīni, pods, nā hua'ōmaʻomaʻo a me nā'ōpala. No laila keʻoluʻolu nei mākou i ka hoʻonuiʻana i kāuʻai me nā pīni, ka'ōmaʻomaʻo'ōmaʻomaʻo, nā pīkoi likeʻole, soy. ʻO nā huahana me kahi kiʻekiʻe o ka magnesium he buckwheat ,ʻo ka bale bale, ka bale, kaʻohi a me ka palaoa.
Aia, aia kekahi "akā". Ke hanaʻia ka'ōpala: kaʻoki, ka'ō'ōʻana, ka holoiʻana, nui ka nui o ka magnesium. No laila,ʻo ka buckwheat i ka wā o ka hanaʻana i lilo 80% o ka magnesium, he 8 manawa ka nui o ka magnesium ma mua o ka mālamaʻana, ma mua o ka mālamaʻana (170mg vs. 25mg), kānia canned - 60% lalo o ke kumu. Inā hoʻohanaʻoe i ka magnesium mai ka meaʻai, a laila koho i ka peasia pelo. Ma ka mālama olaʻana, he 43% wale nō ka magnesium wale nō.
ʻO nā hua, ka nui o ka magnesium i nā'āpana'ōpala, nā huapona, nā strawberries, nā pahikile a me nā hua'ē aʻe a pau, a me ka maiʻa, avocados a me nā hua waina.
Kapaʻia ka Magnesium ma keʻano "he kila o ke ola", a no laila, ua nui loa kēia "mea kila" i ka waiū a me nā mea laʻau.
ʻAʻole wale ka lawelaweʻana i ka magnesium
ʻO ka nui o ka magnesium, e like me nā mea'ē aʻe, he paʻakikī loa ke hiki ke hoʻopaʻa i nā papa. Ma hope o nā mea a pau, nui keʻano o kā lākou waihona, ma mua, ma ka lepo kahi i ulu ai nā hua. Mai ka momona o ka lepo, mai nā mea kanu, mai kaʻilikai a mai ka mea kanu. Ma hope o nā mea a pau, he mau haneli likeʻole ka peal'ōmaʻomaʻa.
ʻOiaiʻo ka mea maikaʻi loa o ka magnesium ke kanu i ka meaʻai, uaʻikeʻia ka magnesium i loko o ka iʻa iʻa:
- cod;
- ke kai moana;
- uhau;
- keiki hipa;
- ana;
- kūkā.
Ka nui o nā lā
Pono ka lā o ka magnesium i 0.4 g, ai ka wā o ka hāpaiʻana a me ka lactation, piʻi kēia piʻipili i ka 0.45 g. ʻO nā huahana, me ka hana maʻamau o ka'ōpū, 30-40% o ka magnona.
Me ka nele o ka magnesium, hoʻonui ke kaʻina holoʻokoʻa o ke kino: ka pihoihoi, ka makaʻu, nā haʻaluluʻana, nā māmā a me ke tachycardia.
Me ka nui o ka magnesium, ka hoʻokaumaha nui, ka puʻuwai, ka hiamoe, ka osteoporosis a me ke kahe haʻahaʻa.