Magnesium is an essential substance for the metabolism of calcium, vitamin C and phosphorus. The level of magnesium in human body is mainly regulated by kidney.
physiological function
1. The main physiological function of activating enzyme magnesium in the body is to activate a variety of enzymes and promote a series of biochemical reactions, among which the metabolism of carbohydrates, fats and protein, the synthesis of genetic materials and the production of adenosine triphosphate are all related to magnesium.
2. Effect on cardiovascular magnesium mainly acts on peripheral circulation, causing vasodilation and lowering blood pressure.
Its compound magnesium sulfate is often used in the first aid of hypertensive crisis and hypertensive encephalopathy in medical treatment.
Magnesium can precipitate and coagulate myosin, and participate in the release and combination of calcium through sarcoplasmic reticulum, thus affecting the contraction process of myocardium and the coagulation process of blood. Under hypoxia, magnesium in myocardium decreases rapidly, but it can be reversed after magnesium salt is ingested. The content of magnesium in myocardium of patients with myocardial infarction also decreased, so it is considered that the decrease of magnesium in myocardium is one of the factors that make patients with myocardial infarction prone to sudden death. Magnesium can inhibit atrioventricular conduction, reduce myocardial emergency, and has a certain therapeutic effect on tachycardia arrhythmia caused by low magnesium and potassium. Magnesium can antagonize premature beats and other arrhythmias caused by digitalis.
3. Effect on endocrine When the magnesium content in plasma is greatly reduced, the function of parathyroid gland can be reduced, and the function of parathyroid gland can be restored after magnesium supplementation. Thyroxine can increase the requirement of magnesium. If there is too much thyroxine, the serum magnesium will be reduced, the urine magnesium will be increased, and the magnesium reduction will be more severe. Therefore, patients with hyperthyroidism must supplement magnesium and magnesium salts.
4. 70% of magnesium in other human bodies participates in the formation of bones and teeth in the form of magnesium sulfate; And cooperate with potassium, sodium and calcium plasma to maintain the excitability of muscles and nerves; Can effectively prevent coronary heart disease caused by eating a large number of foods containing cholesterol; Can also be used for treating arthritis and kidney calculi.
Poor performance
When the human body is deficient in magnesium, the following conditions will occur:
1. Nervous system disorder, leading to impatience, mental anxiety and tension.
2. Muscle tremors, colic and frequent tingling.
3. Arrhythmia, palpitation, hypoglycemia, weakness, fatigue and other symptoms.
3. Magnesium can be converted into an enzyme, which contributes to the utilization of vitamins B 1, B2 and B6, so magnesium deficiency may cause symptoms of vitamin deficiency in group B, usually convulsions.
food source
Although magnesium is widely distributed in various foods, the content of magnesium in foods varies greatly. Because chlorophyll contains magnesium, green leafy vegetables are rich in magnesium. Other unground grains, figs, almonds, nuts, various seeds, bananas, etc. It is also rich in magnesium, and beans and seafood are also good sources of magnesium, but the content of magnesium in milk and dairy products is low, while refined sugar, wine and oil do not contain magnesium. Cooking food with a lot of water for a long time will cause the loss of magnesium.
People in need of compensation
1. For women with premenstrual discomfort, taking 50 mg of magnesium three times a day two weeks before menstruation can relieve premenstrual symptoms such as emotional instability, edema and pain.
2. Long-term heavy drinkers, long-term heavy drinking, the ability to absorb nutrients will gradually decline. In addition, alcohol will accelerate the loss of minerals such as magnesium and zinc in the body, and reduce the content of magnesium, thus causing magnesium deficiency, so we should pay attention to supplement.
3. People who are often in a state of mental tension have the functions of coordinating nerve conduction, regulating muscle contraction and relaxation, resisting stress and preventing insomnia, which has a good effect on relieving tension and anxiety.
4. People who often like strenuous exercise will discharge a lot of sweat after strenuous exercise, so that magnesium will be lost with sweat. Therefore, attention should be paid to supplementing magnesium, which can reduce fatigue.
Middle-aged and elderly people are prone to osteoporosis, and magnesium, like calcium, can prevent osteoporosis. In addition, magnesium can reduce the risk of stroke. It is also an indispensable nutrient for the elderly to maintain health.
6. Women who take birth control pills for a long time will be short of magnesium, because birth control pills can easily interfere with the absorption of magnesium, so such women should pay special attention to magnesium intake.
7. People who take diuretics will cause magnesium ions to be excreted with urine, so it is easy to cause hypomagnesemia caused by magnesium deficiency, so be sure to supplement them at any time.
Excessive injury
When magnesium is overdosed in human body, it will be toxic. When there are serious symptoms such as dullness, low respiratory function, damage to central nervous system, coma and motor skill disorder, it will lead to respiratory failure, cardiac arrest and even death.
Need to know about replenishment
1. Because magnesium mostly exists in the original food, magnesium will be lost during the fine processing of food, such as polished rice. Therefore, if you want to eat magnesium, try not to eat processed food, and the main source of magnesium intake is natural food, and those foods containing green leaves all contain magnesium.
2. Because magnesium and calcium are mutually resistant, when the intake of calcium is large, the absorption rate of magnesium will decrease. Therefore, when supplementing magnesium, we should be careful not to consume too much calcium. In addition, if milk contains synthetic vitamin D, it will also consume magnesium content in the body.
3. Magnesium works best with vitamin C, calcium and phosphorus, but don't take it after meals, because it will be neutralized by stomach acid.
Classic cookbook
Corn oatmeal
The raw materials are corn flour150g and oat kernel100g.
Practice remove impurities from oat kernels and wash them. Corn flour is mixed into thin corn paste with cold water; The pot is on fire, add appropriate amount of water to boil, add oat kernels, boil over high heat, and cook over medium heat until cooked and flowering. Then slowly pour the thin corn paste into the pot, stir it constantly with a spoon, and cook it with low fire after it is evenly stirred and boiled, and eat it as porridge.
Characteristic oats contain magnesium 177 mg per 100 g, and corn contains magnesium 96 mg per 100 g. This porridge is rich in magnesium and can be eaten as a magnesium supplement food for human body.
Assorted tofu
300g of raw tofu, 50g of fat and lean meat, 25g of water chestnut, 25g of sea cucumber, 25g of water-soaked squid, 25g of peas, 25g of winter bamboo shoots, 0/00g of edible oil/kloc-,600g of fresh soup, 5g of Shaoxing wine, 35g of soy sauce, 5g of pepper oil and 65438 of refined salt.
Practice: Cut tofu into blocks with thickness of 1 cm, length of 3 cm and width of 3 cm; Dice pork, water chestnut (peeled), sea cucumber, squid, mushrooms and winter bamboo shoots, then put the diced raw materials into a boiling water pot, pick them up and drain them; Heat the wok with high fire, pour in cooking oil until it is 70% hot, put onion and Jiang Mo into the wok, and then add fresh soup, Shaoxing wine, soy sauce and refined salt. After boiling, pour in the peas and diced raw materials that have been boiled in boiling water, then boil the soup with medium heat until it is thick, thicken it with water starch, sprinkle with pepper oil, and take it out of the pot and plate it.
Features This dish is colorful, rich in ingredients, diverse in taste, mellow and delicious, moist and delicious, which can reduce the accumulation of cholesterol in the body, enhance the development of brain cells, enhance memory, lower blood sugar and prevent cancer. Another feature of this dish is that dry sea cucumber has the highest magnesium content in all foods, and it can contain magnesium 1047 mg per 100 g.
Fried shredded pork with chrysanthemum
Raw materials: shredded pork 150g, chrysanthemum 1 (slightly larger), refined salt, monosodium glutamate and water starch.
Refining shredded pork with refined salt and water starch slurry; Break chrysanthemums by hand, and wash and drain the petals with cold water; Mixing the juice with refined salt, monosodium glutamate and water starch for later use; Heat the pot, put some oil in it, stir-fry the shredded pork in the pot, cook the juice, and stir-fry the chrysanthemums in the pot.
Efficacy can not only supplement protein, but also treat headache, dizziness, red eyes, chest pain, sore and toxic swelling and pain.
Features This dish has tender shredded pork and rich chrysanthemum fragrance. Chrysanthemum is sweet, cool and light. It has the effects of clearing away heat and expelling wind, improving eyesight and detoxifying, and the magnesium content is also high. Shredded pork is rich in protein.
Bean paste and lotus seeds
Ingredients: 250g of red bean paste, 50g of lotus seeds, 5g of starch, and proper amount of sugar.
The lotus seeds are cooked with wet water, put into a pot and steamed with water; Buy commercially available red bean paste, put it in a pot, add water, stir it evenly, heat it to boiling, and add steamed lotus seeds to continue cooking; Taste the sweetness (because there is sugar in the bean paste on the market). If the sweetness is weak, you can add some sugar. Then thicken it with water starch and put it in a bowl.
It has the effects of nourishing heart and stomach, nourishing yin and blood, and can be used to tonify the deficiency of five internal organs and strengthen bones and muscles.
Features This dish is crisp, tender, refreshing, sweet and beautiful. Adzuki bean is rich in vitamins and minerals, of which100g adzuki bean contains magnesium138mg. Lotus seeds are also rich in magnesium, containing 242 mg per 100 g.
Fried wild vegetables with soybeans
Raw soybean (soaked) 1 00g, wild vegetables 200g, diced fat 50g, diced carrot 50g, soy sauce10g, sugar 3g, vegetable oil 20g, monosodium glutamate 0g, shredded onion 3g, shredded ginger1g.
The practice is to put the soaked soybeans into a boiling water pot and cook them, and then remove them for use; Heat the oil in the pan, add diced fat, onion, ginger, soy sauce and sugar, stir-fry until fragrant, then add cooked soybeans, mustard seeds and diced carrots, add about 100ml of water, cover the pan and stew for about 5 minutes, and add monosodium glutamate to stir-fry several times after the juice is thick.
Features This dish is bright in color, rich and delicious. This dish is rich in vitamin A, carotene, calcium, phosphorus and magnesium. It is very nutritious and should be eaten often.
Peanut and red jujube porridge
Raw materials: 400g glutinous rice, peanut kernel 100g, 50g red dates, and appropriate amount of brown sugar.
Practice fire in the pot, add water, add peanuts and boil; Then pour the washed glutinous rice and appropriate amount of water, add red dates after boiling, and then cook with low fire until the rice is rotten into porridge; Add brown sugar and mix well. Serve.
Efficacy: invigorating spleen and stomach, moistening lung and promoting fluid production, strengthening body and preventing diseases.
Characteristics Peanut contains about 27.6 grams of protein and 50 grams of fat per100g, of which 80% is unsaturated fatty acid and 674 mg of potassium. Besides vitamin C, there are other vitamins and minerals, with a high magnesium content, a calcium content of 1 1 times that of pork and an iron content of more than 25% higher than that of milk. Unsaturated fat contained in peanuts can prevent acid and heart disease. The hemostatic agent contained in peanut coat has the function of coagulation and hemostasis, so don't abandon peanut coat when eating peanuts. Glutinous rice warms the spleen and stomach and benefits qi. Peanut nourishes blood, moistens lung, eliminates phlegm, moistens intestine and relaxes bowels. Jujube tonifies the spleen and stomach, nourishing yin and nourishing blood.
Braised lentils in oil
500 grams of lentils, 50 grams of edible oil, 30 grams of soy sauce, 3 grams of refined salt, 4 grams of white sugar 10, monosodium glutamate, and a little sliced onion, ginger and garlic.
The practice is to pinch off the bean tips at both ends of lentils, tear off the side ribs and wash them, then put them in boiling water, take them out and put them in cold water for refrigeration, and drain them for later use; Heat a wok with high fire, pour in cooking oil until it is 70% hot, add onion, ginger and garlic, then stir-fry lentils a few times, add soy sauce, refined salt and appropriate amount of water, bring to a boil with high fire, simmer with low fire until lentils are soft, add a little sugar, stir and simmer with low fire for 2 minutes, then take out the pot and put on a plate.
Features This dish is green and bright in color, soft and mellow, appetizing and delicious. Lentils are flat, slightly cold and sweet. It is rich in protein, calcium, phosphorus and magnesium, and also contains a certain amount of zinc and vitamins. Rich in nutrition, it is an ideal food choice for people to supplement various nutrients.
Cold lentil
Ingredients: 500g lentils, 30g sesame paste, 3g refined salt, 4g sugar, 3g monosodium glutamate, and 0/0g garlic paste/kloc-.
The method is to remove the tip of lentils, tear off the lateral ribs, wash them, blanch them in boiling water, then blanch them in cold water to drain the water; Put lentils in a large bowl, add sesame sauce, salt, sugar, monosodium glutamate and garlic paste, mix well, marinate for a while, and serve.
Features This dish is light green and elegant in color, crisp in taste, fragrant with garlic, appetizing and simple to make. However, because lentils contain clotting substances and hemolytic saponins, they must be cooked with boiling water before being eaten cold or fried, otherwise food poisoning will easily occur after eating (because the above substances will be destroyed after cooking or frying).
Assorted vegetable salad
Raw materials: 50 grams of cooked potatoes, 50 grams of cooked diced bamboo shoots, 50 grams of cooked diced carrots, 50 grams of cooked green beans, 50 grams of cooked diced mushrooms, 50 grams of cooked diced celery, 50 grams of diced tender lotus roots, 50 grams of diced tender red meat, 50 grams of diced apples, 50 grams of diced raw pears, and 200 grams of raw vegetable oil.
The practice is to put the egg yolk in a bowl, stir it in the same direction with bamboo chopsticks, slowly add raw vegetable oil while stirring, and then add white vinegar to make it loose. At this time, you still have to keep beating, and slowly add raw vegetable oil to make it swell into a thick paste (thick paste appears twice), so that the egg yolk can absorb enough raw vegetable oil and white vinegar, and then swell into a thick paste to become the oil for salad. Put diced potatoes, diced bamboo shoots, diced carrots, diced green beans, diced mushrooms, diced celery, diced lotus roots, diced water chestnuts, diced apples and diced raw pears into a stainless steel container, add refined salt, monosodium glutamate, pepper and white sugar, mix well, then pour in salad oil, mix well and serve on a plate.
Features This dish is bright in color, rich in fragrance, slightly sour, comprehensive in nutrition and rich in vitamins and minerals. It is a delicious food for people to supplement nutrition.
Fried amaranth
Ingredients: 500g of amaranth, 6g of refined salt, 3g of monosodium glutamate, 4 cloves of garlic and 40g of cooked food oil.
Methods the old leaves, stems, roots and weeds in amaranth were picked, washed and drained, and picked into 5 cm long segments; Mash garlic for later use; Heat a wok with high fire, stir-fry amaranth for a few times, then add refined salt, cooked oil and garlic, stir-fry until amaranth is soft and tender, add monosodium glutamate, cook for a while, and then take out the pan and plate.
Features This dish is bright red, tender and delicious, elegant and delicious. Amaranth contains a variety of nutrients, including 200.0 mg of calcium, 0.9 mg of magnesium1/kloc-0.00 g of amaranth, and other minerals and vitamins.
Corn cookies
500g corn flour, proper amount of sugar and a little baking powder.
Practice put corn flour into a pot, add water and stir it into a paste, add baking powder and mix well, let it stand for a while to ferment, then add sugar and knead it evenly, spread the corn paste on a steamer cloth, steam it for 20 minutes on high fire to make a cake, and cut it into pieces after cooling.
Features This sweet cake is soft and sweet. Corn has high nutritional value, rich in minerals such as phosphorus and magnesium, and also contains many vitamins. The fat content of corn is 52% unsaturated fat, which is 4 ~ 5 times that of polished rice and refined flour.
It contains more cellulose, which can promote excretion, prevent intestinal cancer and lose weight.
The pearls fall on the jade plate-the sound of pipa is melodious (pipa)
The raw materials are 300g of tender corn, 50g of red and green bell pepper, 3g of white sugar, 2g of refined salt, monosodium glutamate 1 g and peanut oil10ml.
Wash the tender corn kernels, remove the pulp, and dice the red and green persimmon peppers for later use; Put oil in the wok, add a little corn and salt when it is 70% to 80% hot, stir-fry for 3 ~ 4 minutes, add a little water, stir-fry for another two or three minutes, add persimmon pepper and stir-fry for a while, and add sugar and monosodium glutamate.
The characteristics of this dish are red, green and yellow, attractive appetite and comprehensive minerals and vitamins. Among them, tender corn contains a lot of cellulose, which can stimulate intestinal peristalsis, shorten the residence time of feces in the body and reduce the absorption of harmful substances. Eating regularly is very beneficial to human health.
Honey banana
Ingredients: 500g banana, sugar 150g, honey 15g, 2g osmanthus sauce, 25g sesame oil, refined powder and peanut oil.
The method is to peel the banana, cut it into hob blocks and drag it through the flour; Put the wok in medium heat, add peanut oil, heat it to 70%, add banana slices one by one, and take it out when it is fried to yellow; Set the fire in another pot, add sesame oil and sugar 15g, stir-fry until chicken blood is red, add water, sugar 135g, osmanthus sauce and honey, pause for a moment, then add fried banana slices, and put them on a plate when the juice is thick.
Features This dish is red and bright, soft and sweet, with a hint of osmanthus fragrance.