магнезий ползи и роля
магнезий ползи и роля
Магнезият, един елемент, който има изненадващо много полезни функции за нашето тяло.

Какво е представлява елементът магнезий и защо трябва да ядем храни богати на него?

Магнезият (с химичен символ Mg) е открит през 1755г. След редица проучвания и изследвания се остановява, наличието му в човешкото тяло и важната функции които извършва в него. Приетият магнезий се абсорбира от тънките черва и оттам се транспортира чрез кръвта до клетките и тъканите.  Магнезият се изисква при извършването на повече от 300 ензимни реакции, сред които синтезирането на: мазнина, белтък и нуклеинови киселини, съкращаването и отпускането на  мускулите и др. Наред с цинк, желязо, мед и други – магнезият е от голямо значение за трениращите,  при физическа активност трябва да се приема достатъчно магнезий, защото при потенето се отделя значително количество от него. Магнезият, чрез увеличаването на секрецията на „инсулиноподобен растежен фактор 1“ както и неговата важна роля при създаването на АТФ (адезин трифосфат), което се явява източника на енергия на клетките, спомага за увеличаването на синтеза на мускулна тъкан – или с две думи – по-големи и силни мускули.  Освен това магнезият спомага за отпускането на мускулите, тяхната гъвкавост и подвижност, спомага за премахването на схващания в и  улеснява преминаването на мускулната треска.

 

Други ползи от магнезият

  • По-добър сън – при недостатъчност на магнезий, хормонът регулиращ съня – мелатонин излиза от равновесие, което ще доведе и при смущения на съня ви, а той е критично важен за всеки човек и най-вече за трениращите тъй като тогава е времето за „магията“ на възстановяването на мускулната тъкан.
  • Успокоява нервната система – магнезият спомага за регулирането на хормоните на стреса, освен това серотонинът,хормонът които е отговорен за повишаване на настроението и отпускането на нервната система е зависим от магнезият.
  • Здравина на костите – както всички знаем калцият е много важен елемент за здравината и здравето на костите и зъбите, а магнезият е отново директно отговорен за функциите на калция.
  • Спомага за по-добро хидратиране – магнезият е електролит с основно значение за правилната хидратация на тялото ни.
  • Подобрява секрецията на инсулин – магнезият отново играе главна роля при секрецията на хормона инсулин, които е отговорен за много функции на тялото включително: количеството мастна тъкан, стимулира мускулите да абсорбират глюкозата в кръвта и така предотвратява болести като дибет и др.

 

Магнезиева недостатъчност


При недостатъчно прието количество магнезий ще се нарушат някой от основните функциi на тялото и може да се наблюдават следните симптоми: загуба на апетит, гадене, обилно повръщане, изтощение, усещане за слабост и диария.

Препоръчителната дневна доза на магнезий (чрез храна или добавки):

Деца

  • 1-3 годишни 80mg/ден
  • 4-8годишни 130mg/ден
  • 9-13годишни 240mg/ден

Жени

  • 14-18годишни 360mg/ден
  • 19-30годишни 310mg/ден
  • 31 и повече годишни 320mg/ден
  • Бременни  под 19годишни 400mg/ден; 19-30 годишни 350mg/ден; 31 и повече годишни 360mg/ден
  • Кърмачки под 19 годишни 360mg/ден; 19-30 годишни 310mg/ден; 31 и повече годишни 320mg/ден

Мъже

  • 14-18годшини  410mg/ден
  • 19-30годишни 400mg/ден
  • 31 и повече годишни 420mg/ден

*информацията за препоръчителния прием е според RDA

 

Храни богати на магнезий, подредени по количество, за 100гр от храната:

  • Бразилски орехи – 376mg
  • Сусам – 356mg
  • Бадеми – 268mg
  • Печени тиквени семки – 262mg
  • Фъстъци (печени) – 176mg
  • Орехи – 158mg
  • Спанак готвен – 87mg
  • Пълнозърнести хлябове – 82мг
  • Авокадо – 29mg
  • Банани – 27mg
  • Броколи – 21mg

*източник на количествата на магнезий NutritionData

By Admin

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