{"id":63605,"date":"2024-07-23T15:22:13","date_gmt":"2024-07-23T13:22:13","guid":{"rendered":"https:\/\/dorogimedence.hu\/?p=63605"},"modified":"2024-07-23T15:22:13","modified_gmt":"2024-07-23T13:22:13","slug":"magnezium-varazslatos-tabletta-az-energia-es-rugalmassag-erdekeben","status":"publish","type":"post","link":"https:\/\/dorogimedence.hu\/index.php\/2024\/07\/23\/magnezium-varazslatos-tabletta-az-energia-es-rugalmassag-erdekeben\/","title":{"rendered":"Magn\u00e9zium: var\u00e1zslatos tabletta az energia \u00e9s rugalmass\u00e1g \u00e9rdek\u00e9ben"},"content":{"rendered":"<p><strong>Ha megk\u00e9rdezn\u00e9d a sportol\u00f3kat, hogy milyen \u00e1sv\u00e1nyi anyagokat tartanak kulcsfontoss\u00e1g\u00fanak teljes\u00edtm\u00e9ny\u00fck szempontj\u00e1b\u00f3l, akkor val\u00f3sz\u00edn\u0171leg megeml\u00edten\u00e9k a kalciumot, vasat, cinket vagy kr\u00f3mot, de csak keves\u00fcknek jutna esz\u00e9be a magn\u00e9zium. Annak ellen\u00e9re, hogy megk\u00e9rd\u0151jelezhetetlen pozit\u00edv hat\u00e1sa van eg\u00e9szs\u00e9g\u00fcnkre \u00e9s teljes\u00edtm\u00e9ny\u00fcnkre, sz\u00e1mos sportol\u00f3 egy\u00e9n \u00e9s edz\u0151j\u00fck elhanyagolja a fogyaszt\u00e1s\u00e1t. Az elm\u00falt sz\u00e1z \u00e9vben az \u00e1tlagos napi magn\u00e9zium-felv\u00e9tel majdnem a fel\u00e9re cs\u00f6kkent, \u00e9s ez a cs\u00f6kken\u0151 tendencia folytat\u00f3dik. Ez\u00e9rt ebben a cikkben a magn\u00e9ziumr\u00f3l sz\u00f3lunk k\u00f6zelebbr\u0151l \u2013 mi\u00e9rt olyan fontos, mennyit k\u00e9ne fogyasztanunk, \u00e9s mi\u00e9rt nem szabad figyelmen k\u00edv\u00fcl hagyni.<\/strong><\/p>\n<p>A&nbsp;magn\u00e9zium egy ez\u00fcstsz\u00fcrke f\u00e9nyes f\u00e9m, \u00e9s egyben a&nbsp;f\u00f6ldk\u00e9reg nyolcadik legelterjedtebb eleme. Norm\u00e1l k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt oxid form\u00e1j\u00e1ban k\u00f6t\u00f6tt, f\u0151leg magn\u00e9zium-oxidk\u00e9nt, aminek k\u00f6sz\u00f6nhet\u0151en a&nbsp;magn\u00e9zium v\u00e9dett a&nbsp;leveg\u0151 \u00e9s v\u00edz kedvez\u0151tlen hat\u00e1saival szemben. Az emberi testben&nbsp;ionok \u2013 magn\u00e9zium kationok (Mg2+) form\u00e1j\u00e1ban fordul el\u0151, \u00e9s a k\u00e1lium ut\u00e1n a m\u00e1sodik leggyakrabban k\u00e9pviselt ion a sejtekben. F\u0151leg a csontokban \u00e9s izmokban fordul el\u0151, minim\u00e1lis mennyis\u00e9gben pedig megtal\u00e1lhat\u00f3 a v\u00e9rplazm\u00e1ban. Paradox m\u00f3don \u00e9ppen a v\u00e9rplazma szolg\u00e1l a test magn\u00e9zium szintj\u00e9nek mutat\u00f3jak\u00e9nt, mivel biol\u00f3giailag akt\u00edv, ami a gyakorlatban azt jelenti, hogy sz\u00e1mos biol\u00f3giai folyamatban vesz r\u00e9szt (err\u0151l t\u00f6bbet az al\u00e1bbiakban).&nbsp;<\/p>\n<p>A magn\u00e9zium az \u00e9lelmiszerekben legink\u00e1bb a teljes ki\u0151rl\u00e9s\u0171 term\u00e9kekben fordul el\u0151, ugyancsak megtal\u00e1ljuk p\u00e9ld\u00e1ul a leveles z\u00f6lds\u00e9gekben, di\u00f3f\u00e9l\u00e9kben, magvakban \u00e9s h\u00fcvelyesekben. Ellent\u00e9tben az \u00e1ltal\u00e1nos k\u00f6zhiedelemmel a tej \u00e9s tejterm\u00e9kek nem a legide\u00e1lisabb forr\u00e1sai, csak\u00fagy, mint a h\u00fas, halak \u00e9s gy\u00fcm\u00f6lcs\u00f6k. Ez az egyenetlen eloszl\u00e1s megmagyar\u00e1zhat\u00f3 a magn\u00e9zium instabilit\u00e1s\u00e1val magas h\u0151m\u00e9rs\u00e9kleten \u2013a teljes ki\u0151rl\u00e9s\u0171 term\u00e9keket a z\u00f6lds\u00e9gekkel ellent\u00e9tben csak ritk\u00e1n h\u0151kezelj\u00fck.&nbsp;<\/p>\n<p>A&nbsp;magn\u00e9zium t\u00f6bb mint h\u00e1romsz\u00e1z enzimatikus reakci\u00f3ba kapcsol\u00f3dik be, amelyek r\u00e9szt vesznek a&nbsp;feh\u00e9rj\u00e9k, zs\u00edrok, nukleonsavak termel\u00e9s\u00e9ben, tov\u00e1bb\u00e1 az idegrendszeri tev\u00e9kenys\u00e9gekben, az izomrostok \u00f6sszeh\u00faz\u00f3d\u00e1s\u00e1ban \u00e9s ellaz\u00edt\u00e1s\u00e1ban, bele\u00e9rtve a&nbsp;sz\u00edvizmot, a&nbsp;csontok anyagcser\u00e9j\u00e9ben \u00e9s m\u00e9g sok m\u00e1sban. A&nbsp;magn\u00e9zium m\u00e9g fontosabb funkci\u00f3ja a&nbsp;f\u0151 energetikai szubsztancia, az adenozin-trifoszf\u00e1t (ATP) k\u00e9pz\u0151d\u00e9s\u00e9ben j\u00e1tszott szerepe. Az ATP termel\u00e9s\u00e9be bekapcsol\u00f3dnak az enzimek, \u00fagyn. ATP\u00e1zok, melyek m\u0171k\u00f6d\u00e9s\u00e9hez elengedhetetlen\u00fcl sz\u00fcks\u00e9ges a&nbsp;magn\u00e9zium. Az ATP\u00e1zoknak rendk\u00edv\u00fcl hat\u00e9konyan kell m\u0171k\u00f6dni\u00fck a&nbsp;testben \u2013 test\u00fcnk ideiglenesen legfeljebb 0.08 kilogramm ATP-t k\u00e9pes ig\u00e9nyeihez elt\u00e1rolni, \u00e1m egy \u00f3r\u00e1s edz\u00e9s sor\u00e1n k\u00e9pes elfogyasztani eg\u00e9szen 15 kilogrammot!&nbsp;<\/p>\n<p>A magn\u00e9ziumhi\u00e1ny az emberi test \u00f6sszes szervrendszer\u00e9ben el\u0151fordul. Leggyakrabban a kardiovaszkul\u00e1ris rendszert \u00e9rinti elektrokardiogr\u00e1fi\u00e1s (EKG) rendelleness\u00e9gek, fokozott inzulinrezisztencia, illetve ennek el\u00e9gtelen termel\u00e9se \u00e9s megn\u00f6vekedett v\u00e9rnyom\u00e1s form\u00e1j\u00e1ban. Ezen t\u00fal m\u00e9g neuromuszkul\u00e1ris rendelleness\u00e9geket, vesem\u0171k\u00f6d\u00e9si rendelleness\u00e9geket, s\u00falyosbod\u00f3 asztm\u00e1t, migr\u00e9neket, premenstru\u00e1ci\u00f3s szindr\u00f3m\u00e1t, posztmenopauz\u00e1lis mozg\u00e1srendszeri neh\u00e9zs\u00e9geket \u00e9s elh\u00edz\u00e1st is \u00edrtak le ebben az \u00f6sszef\u00fcgg\u00e9sben [1-5]. A&nbsp;javasolt napi magn\u00e9zium adag 280 \u2013 350 milligramm intervallumban mozog, \u00e9s f\u00fcgg az \u00e9letkort\u00f3l, nemt\u0151l \u00e9s a&nbsp;v\u00e9gzett fizikai aktivit\u00e1st\u00f3l [6,7].<\/p>\n<h2><strong>Mikor kell felfigyelni a magn\u00e9zium hi\u00e1ny\u00e1ra?&nbsp;<\/strong><\/h2>\n<ul>\n<li>ha hosszabb ideje \u00e9rzel merevs\u00e9get, g\u00f6rcs\u00f6ket vagy t\u00falzott remeg\u00e9st az arc-, r\u00e1g\u00f3-, nyak-, mimikai vagy v\u00e9gtagizmokban&nbsp;<\/li>\n<li>ha rendszeresen, esetleg t\u00falzottan f\u00e1radt vagy&nbsp;<\/li>\n<li>ha ingerl\u00e9keny \u00e9s letargikus vagy&nbsp;<\/li>\n<li>ha gyakran v\u00e1ltozik a hangulatod, szorong\u00e1st \u00e9rzel vagy depresszi\u00f3s vagy&nbsp;<\/li>\n<\/ul>\n<p>Sz\u00e1mos tanulm\u00e1ny k\u00e9sz\u00fclt a&nbsp;sportol\u00f3 popul\u00e1ci\u00f3 magn\u00e9zium bevitel\u00e9vel kapcsolatban. Egyik\u00fck, egy h\u00e1rom h\u00f3napos amerikai, vizsg\u00e1lta, hogy a&nbsp;magn\u00e9ziumhi\u00e1ny milyen kihat\u00e1ssal van t\u00edz n\u0151 sportteljes\u00edtm\u00e9ny\u00e9re. Az els\u0151 h\u00f3napban megk\u00f6zel\u00edt\u0151leg 100 milligramm magn\u00e9ziumot, a&nbsp;m\u00e1sodikban k\u00e9tszeres adagot, a&nbsp;harmadik h\u00f3napban pedig az aj\u00e1nlott (300 mg) adagot kapt\u00e1k. Minden figyelemmel k\u00eds\u00e9rt h\u00f3nap v\u00e9g\u00e9n a&nbsp;n\u0151ket k\u00e9pess\u00e9gi pr\u00f3b\u00e1nak vetett\u00e9k al\u00e1 szobaker\u00e9kp\u00e1ron, am\u00edg el\u00e9rt\u00e9k a&nbsp;maxim\u00e1lis pulzussz\u00e1m 80 sz\u00e1zal\u00e9k\u00e1t, tov\u00e1bb\u00e1 elektrokardiogr\u00e1fi\u00e1t, spirometria \u00e9s v\u00e9rvizsg\u00e1latot v\u00e9geztek. A&nbsp;kutat\u00f3k meg\u00e1llap\u00edtott\u00e1k, hogy minden megfigyelt id\u0151szak v\u00e9g\u00e9n a&nbsp;figyelemmel k\u00eds\u00e9rt param\u00e9terek jelent\u0151s n\u00f6veked\u00e9se \u00e1llt be! \u00c9rthet\u0151 nyelven mondva, a&nbsp;nem megfelel\u0151 mennyis\u00e9g\u0171 magn\u00e9zium-bevitel az anyagcsere lelassul\u00e1s\u00e1hoz, az oxig\u00e9nfogyaszt\u00e1s n\u00f6veked\u00e9s\u00e9hez \u00e9s a&nbsp;pulzussz\u00e1m emelked\u00e9s\u00e9hez, illetve a&nbsp;sz\u00edv terhel\u00e9s\u00e9hez vezetett [8].&nbsp;&nbsp;<\/p>\n<h2><strong>Mit kellene tenned az elegend\u0151 magn\u00e9zium-felv\u00e9telhez?&nbsp;<\/strong><\/h2>\n<ul>\n<li>a feh\u00e9rlisztb\u0151l k\u00e9sz\u00fcltek helyett fogyassz teljes ki\u0151rl\u00e9s\u0171 term\u00e9keket, lev\u00e9lz\u00f6lds\u00e9geket, di\u00f3f\u00e9l\u00e9ket, magvakat&nbsp;<\/li>\n<li>korl\u00e1tozd az alkoholfogyaszt\u00e1st&nbsp;<\/li>\n<li>ker\u00fcld a magas proteintartalm\u00fa, illetve alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa di\u00e9t\u00e1kat&nbsp;<\/li>\n<li>nagy mennyis\u00e9g\u0171 egyszeri magn\u00e9ziumfogyaszt\u00e1s em\u00e9szt\u00e9si probl\u00e9m\u00e1kat okozhat, mivel semleges\u00edti a gyomorsavat \u2013 \u00edgy a javasolt napi magn\u00e9zium adagot oszd t\u00f6bb r\u00e9szre&nbsp;<\/li>\n<li>esetleg, ha \u00fagy gondolod nem elegend\u0151 a magn\u00e9zium-felv\u00e9teled, sorolj be az \u00e9trendedbe t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151ket, melyek ezt hat\u00e9kony form\u00e1ban juttatj\u00e1k a szervezetbe.&nbsp;<\/li>\n<\/ul>\n<h2><strong>Hogy v\u00e1lasszuk ki a megfelel\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151t?&nbsp;<\/strong><\/h2>\n<p>A piacon k\u00fcl\u00f6nf\u00e9le gy\u00e1rt\u00f3kt\u00f3l sz\u00e1rmaz\u00f3 k\u00fcl\u00f6nb\u00f6z\u0151 er\u0151ss\u00e9g\u0171 \u00e9s form\u00e1j\u00fa sz\u00e1mtalan kieg\u00e9sz\u00edt\u0151 tal\u00e1lhat\u00f3. V\u00e1laszt\u00e1skor tudatos\u00edtanunk kell, hogy a gy\u00e1rt\u00f3 \u00e1ltal felt\u00fcntetett vegy\u00fclet mennyis\u00e9ge az adott kieg\u00e9sz\u00edt\u0151ben nem azonos a tiszta magn\u00e9ziumtartalommal. P\u00e9ld\u00e1ul 300 mg az adott magn\u00e9ziums\u00f3b\u00f3l, nem jelent 300 mg tiszta magn\u00e9ziumot, \u00e9s hasonl\u00f3an. Tov\u00e1bbi fontos t\u00e9nyez\u0151 a felsz\u00edv\u00f3d\u00e1si k\u00e9pess\u00e9g \u2013 m\u00edg a szervezet a felvett oxid csup\u00e1n 4 %-\u00e1t haszn\u00e1lja fel, lakt\u00e1tb\u00f3l,&nbsp;<u><a href=\"https:\/\/www.namaximum.hu\/magnezium-citrat\/\" target=\"_blank\" rel=\"dofollow noopener\"><span style=\"color: #0000ff;\">citr\u00e1tb\u00f3l<\/span><\/a><\/u>&nbsp;vagy&nbsp;<u><a href=\"https:\/\/www.namaximum.hu\/magnesium-chelated-magnezium-bizglicinat\/\" target=\"_blank\" rel=\"dofollow noopener\"><span style=\"color: #0000ff;\">kel\u00e1tb\u00f3l<\/span><\/a><\/u>, esetleg&nbsp;kombin\u00e1lva&nbsp;B6 vitaminnal (piridoxinnal) sokkal t\u00f6bbet. Valamennyi forma felsz\u00edv\u00f3d\u00e1sa a legjobb \u00e9tellel fogyasztva.&nbsp;<\/p>\n<h2><strong>Milyen form\u00e1j\u00fa t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151t v\u00e1lasszunk?<\/strong><\/h2>\n<p>A pezsg\u0151tablett\u00e1k, illetve a &nbsp;<u><a href=\"https:\/\/www.namaximum.hu\/magneforce-drink-magnezium-kelat-b6\/\" target=\"_blank\" rel=\"dofollow noopener\"><span style=\"color: #0000ff;\">por<\/span><\/a><\/u>, magasabb egyszeri adag magn\u00e9ziumot tartalmaznak, ez\u00e9rt annak gyors p\u00f3tl\u00e1s\u00e1ra alkalmasak, p\u00e9ld\u00e1ul izomg\u00f6rcs\u00f6kn\u00e9l vagy fejf\u00e1j\u00e1sn\u00e1l. A pezsg\u0151 forma felgyors\u00edtsa a hat\u00e1s be\u00e1llt\u00e1t, \u00e9s egyidej\u0171leg meghosszabb\u00edtja annak id\u0151tartam\u00e1t. A hagyom\u00e1nyos&nbsp;<span style=\"color: #0000ff;\"><u><a style=\"color: #0000ff;\" href=\"https:\/\/www.namaximum.hu\/magnesium-citrate-600-magnezium-citrat\/\" target=\"_blank\" rel=\"dofollow noopener\">magn\u00e9zium tablett\u00e1k<\/a><\/u><\/span>&nbsp;ellenkez\u0151leg, sokkal alkalmasabbak hossz\u00fa t\u00e1v\u00fa haszn\u00e1latra \u2013 kisebb mennyis\u00e9g\u0171 magn\u00e9ziumot tartalmaznak, melyek rendszeres fogyaszt\u00e1sa seg\u00edt fenntartani stabil szintj\u00e9t a v\u00e9rplazm\u00e1ban, illetve mag\u00e1ban a szervezetben.&nbsp;<\/p>\n<p><em>Forr\u00e1s:&nbsp;<a href=\"https:\/\/www.namaximum.hu\/magnezium-varazslatos-tabletta-az-energia-es-rugalmassag-erdekeben\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline; color: #0000ff;\">https:\/\/www.namaximum.hu\/magnezium-varazslatos-tabletta-az-energia-es-rugalmassag-erdekeben\/<\/span><\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ha megk\u00e9rdezn\u00e9d a sportol\u00f3kat, hogy milyen \u00e1sv\u00e1nyi anyagokat tartanak kulcsfontoss\u00e1g\u00fanak teljes\u00edtm\u00e9ny\u00fck szempontj\u00e1b\u00f3l, akkor val\u00f3sz\u00edn\u0171leg megeml\u00edten\u00e9k a kalciumot, vasat, cinket vagy kr\u00f3mot, de csak keves\u00fcknek jutna esz\u00e9be a magn\u00e9zium. Annak ellen\u00e9re, hogy megk\u00e9rd\u0151jelezhetetlen pozit\u00edv hat\u00e1sa van eg\u00e9szs\u00e9g\u00fcnkre \u00e9s teljes\u00edtm\u00e9ny\u00fcnkre, sz\u00e1mos sportol\u00f3 egy\u00e9n \u00e9s edz\u0151j\u00fck elhanyagolja a fogyaszt\u00e1s\u00e1t. Az elm\u00falt sz\u00e1z \u00e9vben az \u00e1tlagos napi magn\u00e9zium-felv\u00e9tel majdnem<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[3],"tags":[7940],"class_list":{"0":"post-63605","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-hirek","7":"tag-magnezium"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Magn\u00e9zium: var\u00e1zslatos tabletta az energia \u00e9s rugalmass\u00e1g \u00e9rdek\u00e9ben<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dorogimedence.hu\/index.php\/2024\/07\/23\/magnezium-varazslatos-tabletta-az-energia-es-rugalmassag-erdekeben\/\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:type\" content=\"article\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:title\" content=\"Magn\u00e9zium: var\u00e1zslatos tabletta az energia \u00e9s rugalmass\u00e1g \u00e9rdek\u00e9ben\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:description\" content=\"Ha megk\u00e9rdezn\u00e9d a sportol\u00f3kat, hogy milyen \u00e1sv\u00e1nyi anyagokat tartanak kulcsfontoss\u00e1g\u00fanak teljes\u00edtm\u00e9ny\u00fck szempontj\u00e1b\u00f3l, akkor val\u00f3sz\u00edn\u0171leg megeml\u00edten\u00e9k a kalciumot, vasat, cinket vagy kr\u00f3mot, de csak keves\u00fcknek jutna esz\u00e9be a magn\u00e9zium. 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