Whether there is a lack of vitamin mineral magnesium, self-test will know.
□ muscle spasm
□ listless
□ Faster heartbeat
□ Loss of appetite
□ Vomiting
Description: If you choose most of them, you lack this nutrition.
Understand that mineral magnesium mineral magnesium is also an important element to form bones. About 60% of magnesium in human body participates in the formation of bones in the form of phosphate and carbonate. Magnesium in bone is not combined with bone matrix, but a component of bone crystal. Magnesium participates in the metabolism of calcium salt in bones, which can cooperate with calcium, but it can also be antagonistic, which is related to magnesium intake, and excessive intake can be antagonistic. When calcium is insufficient, magnesium can slightly replace calcium. But too much magnesium will affect the calcification of bones. Therefore, magnesium supplementation must be moderate, not excessive.
After exercise and under high temperature conditions, due to the loss of magnesium in sweat, the demand for magnesium is more than usual. When the intake of calcium, phosphorus, vitamin D and protein increases, the demand for magnesium also increases. When the animal fat content in food is too high, the absorption of magnesium by human body will be affected to some extent, so try to eat less high-fat food. In addition, we should pay attention to eating less refined white rice and white flour, and the magnesium content is low. People who drink alcohol should consume more magnesium.
The source of mineral magnesium is laver, which has the highest content of mineral magnesium. Unground grains, figs, almonds, nuts, various seeds, dark green leafy vegetables, bananas and other foods all contain mineral magnesium.
What is the main function of mineral magnesium?
Mineral magnesium, like phosphorus and calcium, participates in the formation of human bones and teeth. Magnesium also maintains the excitability of muscles and nerves together with sodium and calcium, which has an important influence on the transmission and activity of neuromuscular. Combined with calcium, it can be used as a natural sedative to prevent calcium from depositing on tissues and blood vessel walls, and prevent kidney calculi and gallstones; Can make teeth healthier, improve indigestion and help relieve depression; In addition, magnesium also plays an important role in maintaining the normal structure and function of myocardium.
When pregnant women supplement calcium, appropriate magnesium supplementation will have a better absorption effect. However, due to the antagonistic effect of large doses of magnesium on calcium, it is not appropriate to supplement magnesium blindly during pregnancy.
Consequences of magnesium deficiency: magnesium deficiency can lead to nervousness, limb trembling, hypoglycemia, palpitation, spasm, listlessness, loss of appetite, vomiting and other symptoms.
Edible guide: The daily intake of adult mineral magnesium should be 250? 300 milligrams. The daily intake of mineral magnesium for pregnant women and lactating women should be 300? 350 milligrams. Excessive consumption will lead to drowsiness, weakened deep tendon reflex, intestinal paralysis and suppressed respiratory function.
Cashew milk
material
200 grams of cashew nuts, coconut milk 100 ml, and 300 ml of hot fresh milk.
condiment
Proper amount of sugar
Exercise:
1, cashew nuts are ground into powder.
2. Add sugar, hot milk and coconut milk and mix well.
Almond barbecue
material
300 grams of pork belly with skin, 20 grams of almonds, and 0/0 gram of dried tangerine peel/kloc.
condiment
Water, sugar, cooking wine, salt and soy sauce.
Exercise:
Pork belly is cut into blocks half an inch square; Soak almonds in boiling water and peel them.
Add a little oil to the frying spoon, add rock sugar, stir-fry until the pot is slightly smoky and the rock sugar is dark red, then stir-fry the meat and color it, then add almonds, soy sauce, cooking wine and dried tangerine peel, add appropriate amount of boiling water, then simmer for half an hour with low fire, and then add salt for about half an hour.
Spicy pumpkin seed
material
500 grams of pumpkin seeds and appropriate amount of sunflower oil.
condiment
Pepper, Chili powder and salt are appropriate.
Exercise:
Put pumpkin seeds on a baking tray, pour in a little oil and mix well.
Put the baking tray filled with pumpkin seeds into the oven preheated to 1500C; About 3? Five minutes later, you can hear pumpkin seeds crackling in the oven. At this time, turn on the oven, turn the pumpkin seeds with a shovel, and turn off the oven to continue baking. 5 minutes, or when you see that almost all pumpkin seeds have changed from flat to "round and fat" shape, turn off the oven and take out the baking tray.
Pour the roasted pumpkin seeds into a large bowl filled with Chili, Chili powder and salt, mix well, and eat directly when it is cold.
Banana milk honey juice
material
Banana 100g, low-fat milk 1 cup.
condiment
Honey 10g
Exercise:
Peel the banana, cut it into pieces, put it in a juicer, add some milk and beat it into a paste.
Add other ingredients and the remaining milk to make juice (about 300? 500 ml), yes.
Tips:
In fact, the so-called low-fat or low-calorie food is only lower than the high-calorie food, but don't eat more because of it, or you will eat more calories. Low-fat foods on the market tend to add more sugar to enhance flavor, so snacks are the most natural.