{"id":884,"date":"2023-07-21T10:16:58","date_gmt":"2023-07-21T10:16:58","guid":{"rendered":"https:\/\/biocyte.ro\/blog\/?p=884"},"modified":"2023-07-25T11:12:12","modified_gmt":"2023-07-25T11:12:12","slug":"magneziul-la-ce-este-bun","status":"publish","type":"post","link":"https:\/\/biocyte.ro\/blog\/magneziul-la-ce-este-bun","title":{"rendered":"Magneziul: la ce este bun?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a rel=\"noreferrer noopener\" href=\"https:\/\/www.biocyte.ro\/magneziu\" target=\"_blank\">Magneziul<\/a> este recunoscut ca un <a rel=\"noreferrer noopener\" href=\"https:\/\/biocyte.ro\/blog\/care-sunt-cele-mai-bune-remedii-pentru-stres\" target=\"_blank\">antistres<\/a> natural. Este o sare mineral\u0103 esen\u021bial\u0103 pentru buna func\u021bionare a organismului. Care este rolul s\u0103u \u00een organism? Ce alimente \u00eel con\u021bin \u0219i care sunt riscurile pentru <a href=\"https:\/\/biocyte.ro\/\" target=\"_blank\" rel=\"noreferrer noopener\">s\u0103n\u0103tate<\/a> ale caren\u021bei de magneziu? <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Magneziul: care sunt rolurile \u0219i beneficiile sale?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Magneziul are multe roluri \u00een organism. \u00cen special, este implicat \u00een peste 300 de reac\u021bii enzimatice intracelulare \u0219i \u00een mai multe func\u021bii celulare fundamentale. Contribuie la sinteza proteinelor \u0219i la metabolismul lipidelor. Particip\u0103 la descompunerea glucozei, eliber\u00e2nd astfel energie. Este implicat \u00een sinteza acizilor nucleici \u0219i \u00een activitatea anumitor hormoni precum insulina. De asemenea, joac\u0103 un rol important \u00een transmiterea nervoas\u0103, contrac\u021bia muscular\u0103, protec\u021bia membranelor celulare.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De asemenea, magneziul ajut\u0103 la \u00eent\u0103rirea oaselor, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.biocyte.ro\/par\" target=\"_blank\">p\u0103rului<\/a> \u0219i unghiilor. Mai mult, <a rel=\"noreferrer noopener\" href=\"http:\/\/www.doctissimo.fr\/html\/nutrition\/vitamines_mineraux\/magnesium.htm\" target=\"_blank\">dup\u0103 cum se relateaz\u0103 pe site-ul Doctissimo<\/a>, studii recente sugereaz\u0103 importan\u021ba aportului de <a href=\"https:\/\/www.biocyte.ro\/magneziu\" target=\"_blank\" rel=\"noreferrer noopener\">magneziu<\/a> pentru prevenirea bolilor cardiovasculare \u0219i a diabetului de tip 2.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Magneziul: ce alimente \u00eel con\u021bin?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Conform studiului SUVIMAX \u2013 suplimente cu vitamine \u0219i minerale <a rel=\"noreferrer noopener\" href=\"https:\/\/www.biocyte.ro\/vreau-un-anti-oxidant\" target=\"_blank\">antioxidante<\/a> \u2013 aportul alimentar recomandat  de magneziu pentru un adult \u0219i pentru un copil este de 6 mg\/kg\/zi. Un copil de 20 kg trebuie s\u0103 se asigure c\u0103 ia 120 mg de magneziu pe zi. O femeie de 60 kg trebuie s\u0103 consume 360 \u200b\u200bmg pe zi, \u00een timp ce un b\u0103rbat de 70 kg are nevoie de 420 mg pe zi. Cu toate acestea, dozele trebuie m\u0103rite \u00een anumite cazuri. Astfel, un adolescent trebuie s\u0103 ia zilnic cu 25 mg de magneziu \u00een plus fa\u021b\u0103 de doza zilnic\u0103 recomandat\u0103. O femeie \u00eens\u0103rcinat\u0103 sau care al\u0103pteaz\u0103, trebuie s\u0103 creasc\u0103 doza cu 40 mg \u0219i respectiv 30 mg pe zi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru a-\u021bi satisface nevoile zilnice de magneziu, anumite alimente sunt ideale. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cacao \u0219i ciocolat\u0103: 30 g de ciocolat\u0103 neagr\u0103 ofer\u0103 35 mg de magneziu.<\/li>\n\n\n\n<li>Fructe uscate \u0219i semin\u021be oleaginoase: 30 g de nuci braziliene ofer\u0103 110 mg de magneziu.<\/li>\n\n\n\n<li>Fructe de mare, \u00een special molu\u0219te: 6 stridii ofer\u0103 80 mg de magneziu.<\/li>\n\n\n\n<li>Legume: 100 g de spanac proasp\u0103t ofer\u0103 69 mg de magneziu, \u00een timp ce 10 g de linte uscat\u0103 ofer\u0103 35 mg de magneziu.<\/li>\n\n\n\n<li>Alimente din cereale integrale: 60 g de p\u00e2ine integral\u0103 ofer\u0103 \u00een medie 65 mg de magneziu.<\/li>\n\n\n\n<li>Microalge: 100 mg de spirulin\u0103 furnizeaz\u0103 400 mg de magneziu.<\/li>\n\n\n\n<li>Ape minerale magneziene.<\/li>\n\n\n\n<li>Alte alimente precum carnea, pe\u0219tele \u0219i produsele lactate ofer\u0103 \u0219i magneziu, dar \u00eentr-o propor\u021bie sc\u0103zut\u0103. \u00cen mod similar, cerealele fortificate, drojdia de bere \u0219i germenii de gr\u00e2u pot completa aportul.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Deficitul de magneziu: care sunt riscurile \u0219i cum se remediaz\u0103?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Majoritatea caren\u021belor de magneziu sunt u\u0219oare. \u00cen general, un deficit de magneziu poate duce la semne de tetanie latent\u0103 \u0219i anume oboseal\u0103 mare, probleme musculare precum crampe \u0219i furnic\u0103turi, ce pot fi \u00eenso\u021bite de iritabilitate, <a rel=\"noreferrer noopener\" href=\"https:\/\/biocyte.ro\/blog\/melatonina-pentru-calitatea-somnului-tau\" target=\"_blank\">tulbur\u0103ri de somn<\/a> (<a rel=\"noreferrer noopener\" href=\"https:\/\/biocyte.ro\/blog\/melatonina-pentru-calitatea-somnului-tau\" target=\"_blank\">insomnie<\/a>), <a rel=\"noreferrer noopener\" href=\"https:\/\/biocyte.ro\/blog\/cum-sa-ti-imbunatatesti-digestia\" target=\"_blank\">tulbur\u0103ri digestive<\/a> precum balonare, dureri de stomac sau diaree, <a rel=\"noreferrer noopener\" href=\"https:\/\/biocyte.ro\/blog\/care-sunt-cele-mai-bune-remedii-pentru-stres\" target=\"_blank\">stres<\/a> \u0219i anxietate precum \u0219i disconfort, inclusiv grea\u021b\u0103 \u0219i ame\u021beal\u0103. De asemenea, unghiile \u0219i <a rel=\"noreferrer noopener\" href=\"https:\/\/www.biocyte.ro\/par\" target=\"_blank\">p\u0103rul<\/a> fragil pot fi semne ale unui aport insuficient de magneziu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen cazuri rare, caren\u021ba sever\u0103 de magneziu poate duce la <a rel=\"noreferrer noopener\" href=\"https:\/\/www.biocyte.ro\/sanatate\/calciu-lipozomal-biocyte-60-capsule\" target=\"_blank\">hipocalcemie<\/a>, adic\u0103 o lips\u0103 de <a rel=\"noreferrer noopener\" href=\"https:\/\/www.biocyte.ro\/sanatate\/calciu-lipozomal-biocyte-60-capsule\" target=\"_blank\">calciu<\/a> \u00een s\u00e2nge. Cele mai severe cazuri pot duce la convulsii, hipertensiune arterial\u0103, osteoporoz\u0103, atacuri de panic\u0103, tahicardie \u0219i dificult\u0103\u021bi de respira\u021bie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O diet\u0103 adecvat\u0103 poate satisface nevoile de magneziu. Cu toate acestea, suplimentele pot fi de mare ajutor \u00een acest sens, mai ales atunci c\u00e2nd exist\u0103 o urgen\u021b\u0103. Persoanele care sunt <a href=\"https:\/\/biocyte.ro\/blog\/care-sunt-cele-mai-bune-remedii-pentru-stres\" target=\"_blank\" rel=\"noreferrer noopener\">stresate<\/a> \u0219i\/sau care au dificult\u0103\u021bi \u00een <a href=\"https:\/\/biocyte.ro\/blog\/melatonina-pentru-calitatea-somnului-tau\" target=\"_blank\" rel=\"noreferrer noopener\">a adormi <\/a>pot s\u0103 ia <a rel=\"noreferrer noopener\" href=\"https:\/\/www.biocyte.ro\/sanatate\/supliment-alimentar-pentru-imbunatatirea-calitatii-somnului-si-mentinerea-sanatatii-psihice-biocyte-noctrim-forte-30-capsule\" target=\"_blank\">Noctrim Forte\u00ae<\/a> de la <a rel=\"noreferrer noopener\" href=\"https:\/\/www.biocyte.ro\/\" target=\"_blank\">Biocyte<\/a>. Aceste capsule ajut\u0103 la restabilirea calit\u0103\u021bii <a rel=\"noreferrer noopener\" href=\"https:\/\/biocyte.ro\/blog\/melatonina-pentru-calitatea-somnului-tau\" target=\"_blank\">somnului<\/a> datorit\u0103 macului. Biocyte \u00ee\u021bi pune la dispozi\u021bie \u0219i <a rel=\"noreferrer noopener\" href=\"https:\/\/www.biocyte.ro\/sanatate\/magneziu-lipozomal-biocyte-60-capsule\" target=\"_blank\">magneziu lipozomal<\/a> care are efectul de a reduce oboseala \u0219i de a contribui la performan\u021ba mental\u0103 normal\u0103 datorit\u0103 complexului de vitamine B. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Surse:\u00a0<a href=\"https:\/\/www.femmeactuelle.fr\/sante\/sante-pratique\/magnesium-ou-le-trouver-et-a-quoi-sert-il-26743\" target=\"_blank\" rel=\"noreferrer noopener\">Femme actuelle<\/a>,\u00a0<a href=\"https:\/\/www.santemagazine.fr\/alimentation\/nutriments\/6-signes-que-vous-manquez-de-magnesium-171270\" target=\"_blank\" rel=\"noreferrer noopener\">Sant\u00e9 Magazine<\/a>,\u00a0<a href=\"https:\/\/www.consoglobe.com\/je-manque-de-magnesium-cg\" target=\"_blank\" rel=\"noreferrer noopener\">Consoglobe.com<\/a><\/p>\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Magneziul este recunoscut ca un antistres natural. Este o sare mineral\u0103 esen\u021bial\u0103 pentru buna func\u021bionare a organismului.<\/p>\n","protected":false},"author":1,"featured_media":885,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","loftocean_post_format_gallery":"","loftocean_post_format_gallery_ids":"","loftocean_post_format_gallery_urls":"","loftocean_post_format_video_id":0,"loftocean_post_format_video_url":"","loftocean_post_format_video_type":"","loftocean_post_format_video":"","loftocean_post_format_audio_type":"","loftocean_post_format_audio_url":"","loftocean_post_format_audio_id":0,"loftocean_post_format_audio":"","loftocean-featured-post":"","loftocean-like-count":0,"loftocean-view-count":735,"tinysalt_single_post_intro_label":"","tinysalt_single_post_intro_description":"","tinysalt_hide_post_featured_image":"","tinysalt_post_featured_media_position":"","footnotes":""},"categories":[21],"tags":[161,703,148,323,690,132,125,79,41,95,698,694,700,591,124,81,704,705,695,331,696,325,89,707,699,693,109,706,224,115,47,609,691,697,692,75,80,128,701,96,140,223,32],"class_list":["post-884","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articole","tag-alimentatie","tag-ameteala","tag-antioxidant","tag-antistres","tag-antistres-natural","tag-anxietate","tag-balonare","tag-biocyte","tag-boli-cardiovasculare","tag-calciu","tag-contractie-musculara","tag-descompunerea-glucozei","tag-diabet-de-tip-2","tag-diaree","tag-dureri-de-stomac","tag-energie","tag-greata","tag-hipocalcemie","tag-hormoni","tag-insomnie","tag-insulina","tag-iritabilitate","tag-magneziu","tag-magneziu-lipozomal","tag-membrane-celulare","tag-metabolismul-lipidelor","tag-minerale","tag-noctrim-forte","tag-oase","tag-oboseala","tag-par","tag-probleme-musculare","tag-sare-minerala","tag-sinteza-acizilor-nucleici","tag-sinteza-proteinelor","tag-somn","tag-stres","tag-suplimente","tag-tetanie-latenta","tag-tulburari-de-somn","tag-tulburari-digestive","tag-unghii","tag-vitamine"],"_links":{"self":[{"href":"https:\/\/biocyte.ro\/blog\/wp-json\/wp\/v2\/posts\/884","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/biocyte.ro\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/biocyte.ro\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/biocyte.ro\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/biocyte.ro\/blog\/wp-json\/wp\/v2\/comments?post=884"}],"version-history":[{"count":12,"href":"https:\/\/biocyte.ro\/blog\/wp-json\/wp\/v2\/posts\/884\/revisions"}],"predecessor-version":[{"id":898,"href":"https:\/\/biocyte.ro\/blog\/wp-json\/wp\/v2\/posts\/884\/revisions\/898"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/biocyte.ro\/blog\/wp-json\/wp\/v2\/media\/885"}],"wp:attachment":[{"href":"https:\/\/biocyte.ro\/blog\/wp-json\/wp\/v2\/media?parent=884"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/biocyte.ro\/blog\/wp-json\/wp\/v2\/categories?post=884"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/biocyte.ro\/blog\/wp-json\/wp\/v2\/tags?post=884"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}