{"id":27632,"date":"2024-09-02T08:57:17","date_gmt":"2024-09-02T06:57:17","guid":{"rendered":"http:\/\/covermagazin.com\/?p=27632"},"modified":"2024-11-28T15:22:21","modified_gmt":"2024-11-28T13:22:21","slug":"magnezij-zdravstvene-koristi-simptomi-nedostatka-i-rizici","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=27632","title":{"rendered":"Magnezij: zdravstvene koristi, simptomi nedostatka i rizici [ ZDRAVLJE ]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-43118\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2018\/08\/magnezij.jpg\" alt=\"\" width=\"600\" height=\"396\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2018\/08\/magnezij.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2018\/08\/magnezij-300x198.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Magnezij: zdravstvene koristi, simptomi nedostatka i rizici<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Magnezij je jedan od 16 minerala koji su potrebni u malim koli\u010dinama ljudskom tijelu. Magnezij zajedno s kalcijem i fosforom \u010dini glavni sastojak na\u0161ih kosti, smanjuje opasnost od pojave osteoporoze, upravlja i mi\u0161i\u0107nom aktivno\u0161\u0107u. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U tekstu pro\u010ditajte:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U kojoj hrani nalazimo magnezij?<\/li>\n\n\n\n<li>Koji su u\u010dinci magnezija?<\/li>\n\n\n\n<li>Previ\u0161e magnezija?<\/li>\n\n\n\n<li>Koji su simptomi nedostatka magnezija?<\/li>\n\n\n\n<li>Kako primje\u0107ujemo nedostatak magnezija?<\/li>\n\n\n\n<li>Dnevne potrebe za magnezijem<\/li>\n\n\n\n<li>Dnevne potrebe za magnezijem kod djece<\/li>\n\n\n\n<li>Dnevne potrebe za magnezijem \u017eena<\/li>\n\n\n\n<li>Dnevne potrebe za magnezijem mu\u0161karaca<\/li>\n\n\n\n<li>Tko ima pove\u0107ane potrebe za magnezijem?<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Magnezij je za pretvaranje hrane u energiju i za stvaranje bjelan\u010devina. Tako\u0111er, ovaj mineral \u0161titi tijelo od bolesti srca i krvnih \u017eila, te sr\u010dane aritmije. Dodatak magnezija mo\u017ee pomo\u0107i lije\u010denju nesanice, mi\u0161i\u0107nih gr\u010deva, PMS-a i sl.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Potreba za magnezijem pove\u0107ava se kod ljudi koji su pod stresom, razdra\u017eljivi su i skloni depresivnim stanjima, koji imaju problema s gr\u010devima u mi\u0161i\u0107ima, \u017egaravicom i usporenom probavom, te sporta\u0161a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Magnezij mo\u017eemo unijeti kroz prehranu ili dodatno ga uzimati kroz vitaminsko-mineralne tablete.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ipak, potreban je oprez kod doziranja, pa ako niste sigurni koliko ga uzimati pitajte lije\u010dnika.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">U kojoj hrani nalazimo magnezij?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ljudi pravilnom prehranom unose dovoljne koli\u010dine magnezija, a nalazi se u: ribi, zelenom lisnatom povr\u0107u, orasima, mlijeku, \u017eitaricama punog zrna i sjemenkama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ri\u017ea, ora\u0161asti plodovi, mlijeko i mlije\u010dni proizvodi, meso, tamnozeleno povr\u0107e i banane dobar su izvor magnezija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u0161e: <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"qj5rA018Nt\"><a href=\"https:\/\/covermagazin.com\/?p=54094\">Hrana bogata magnezijem -15 ukusnih namirnica<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Hrana bogata magnezijem -15 ukusnih namirnica&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=54094&#038;embed=true#?secret=RoEzbvJGoR#?secret=qj5rA018Nt\" data-secret=\"qj5rA018Nt\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Koji su u\u010dinci magnezija?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Magnezij je va\u017ean za kosti i mi\u0161i\u0107e. Prevenira gr\u010deve, aktivira enzime, poma\u017ee kod no\u0161enja sa stresom i anksioznosti, te smanjuje kolesterol.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Previ\u0161e magnezija?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mo\u017ee izazvati nadutost i proljev, ali se o\u010ditovati i u pove\u0107anoj napetosti u mi\u0161i\u0107ima.\u00a0Dodatke treba uzimati isklju\u010divo pod lije\u010dni\u010dkim nadzorom jer previ\u0161e magnezija mo\u017ee izazvati proljev, umor, slabost mi\u0161i\u0107a, smanjenje otkucaja srca i krvnog tlaka, plitko disanje&#8230;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koji su simptomi nedostatka magnezija?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211;\u00a0\u00a0\u00a0 Nesanica<br>&#8211;\u00a0\u00a0\u00a0 Poreme\u0107aji spavanja<br>&#8211;\u00a0\u00a0\u00a0 Umor<br>&#8211;\u00a0\u00a0\u00a0 Napetost u tijelu<br>&#8211;\u00a0\u00a0\u00a0 Glavobolje<br>&#8211;\u00a0\u00a0\u00a0 Manjak energije<br>&#8211;\u00a0\u00a0\u00a0 Visoki krvni tlak<br>&#8211;\u00a0\u00a0\u00a0 PMS<br>&#8211;\u00a0\u00a0\u00a0 Napetost u mi\u0161i\u0107ima<br>&#8211;\u00a0\u00a0\u00a0 Bolovi u le\u0111ima<br>&#8211;\u00a0\u00a0\u00a0 Lo\u0161a probava<br>&#8211;\u00a0\u00a0\u00a0 Anksioznost<br>&#8211;\u00a0\u00a0\u00a0 Gr\u010devi u mi\u0161i\u0107ima<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kako primje\u0107ujemo nedostatak magnezija?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nedostatak magnezija \u010desto vodi do gr\u010deva u nogama ili rukama, nervoze, manjka koncentracije, pretjerane osjetljivosti, smanjenja koncentracije, a ponekad i do probavnih problema.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dnevne potrebe za magnezijem<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dnevne potrebe se razlikuju ovisno o godinama, stilu \u017eivota, i mnogim drugim faktorima no ispod donosimo okvirne dnevne potrebe za magnezijem.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Dnevne potrebe za magnezijem djece<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Djeca<\/strong><\/td><td>&nbsp;<\/td><\/tr><tr><td>djeca 1 do 3 godine<\/td><td>80 mg<\/td><\/tr><tr><td>djeca 4 do 8 godina<\/td><td>130 mg<\/td><\/tr><tr><td>djeca 9 do 13 godina<\/td><td>240 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dnevne potrebe za magnezijem \u017eena<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>\u017dene<\/strong><\/td><td>&nbsp;<\/td><\/tr><tr><td>14 do 18 godina<\/td><td>360 mg<\/td><\/tr><tr><td>19 do 30 godina<\/td><td>310 mg<\/td><\/tr><tr><td>31 do 50 godina<\/td><td>320 mg<\/td><\/tr><tr><td>preko 51 godina<\/td><td>320 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dnevne potrebe za magnezijem mu\u0161karaca<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Mu\u0161karci<\/strong><\/td><td>&nbsp;<\/td><\/tr><tr><td>14 do 18 godina<\/td><td>410 mg<\/td><\/tr><tr><td>19 do 30 godina<\/td><td>400 mg<\/td><\/tr><tr><td>31 do 50 godina<\/td><td>420 mg<\/td><\/tr><tr><td>preko 51 godina<\/td><td>420 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Tko ima pove\u0107ane potrebe za magnezijem?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pove\u0107ane potrebe za magnezijem imaju posebno trudnice, osobe koje su psihi\u010dki optere\u0107ene, imaju lo\u0161u probavu ili uzimaju mnogo kalcija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neka su istra\u017eivanja pokazala kako magnezij u kombinaciji s kalcijem popravlja \u010dvrsto\u0107u kostiju, a neki ka\u017eu da mo\u017ee i preokrenuti u\u010dinke osteoporoze. Dalje, istra\u017eivanja pokazuju kako magnezij smanjuje rizike razvoja kardiovaskularnih bolesti. Magnezij djeluje i kao regulator krvnog tlaka, a osobe s nedostatkom magnezija u organizmu imaju ve\u0107e rizike razvoja dijabetesa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Brojna znanstvena istra\u017eivanja govore o tome kako magnezij poma\u017ee u tretiranju migrena, nesanice i simptoma depresije.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Magnezij<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Magnezij \u010dini \u010duda u minuti<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vrlo malo osoba zna kolika je uloga magnezija u na\u0161im tijelima. Nakon kisika, vode i temeljnih namirnica, magnezij je mo\u017eda najva\u017eniji mineral koji treba na\u0161em tijelu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Magnezij aktivira preko 300 biokemijskih reakcija u tijelu i nu\u017ean je za pravilno funkcioniranje organizma.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Upravo je nedostatak magnezija uzro\u010dnik mnogih oboljenja i stanja, stoga treba razmi\u0161ljati o njegovom pravilnom unosu. Dodatno \u010da\u0161a \u0161ume\u0107eg magnezija mo\u017ee vas u minuti osvje\u017eiti, opustiti, a nerijetko i u\u010diniti da glavobolja nestane.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Magnezij u borbi protiv starenja<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Postoji milijun popisa minerala koje trebate dodati svojoj prehrani \u017eelite li ostati mladoliki, ali ni jedan taj popis sigurno ne\u0107e pro\u0107i bez magnezija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kalcij je nu\u017ean za jake kosti, zdrav i duga\u010dak \u017eivot. Koristi magnezija djelomi\u010dno su povezane s njegovom interakcijom s kalcijem u tijelu. Oko 200 mg magnezija i 600 mg kalcija dnevno odr\u017eat \u0107e kosti zdravijima i smanjiti gubitak \u010dvrsto\u0107e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vezano:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"qj5rA018Nt\"><a href=\"https:\/\/covermagazin.com\/?p=54094\">Hrana bogata magnezijem -15 ukusnih namirnica<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Hrana bogata magnezijem -15 ukusnih namirnica&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=54094&#038;embed=true#?secret=RoEzbvJGoR#?secret=qj5rA018Nt\" data-secret=\"qj5rA018Nt\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"YKX6k4Si3O\"><a href=\"https:\/\/covermagazin.com\/?p=59598\">Magnezij za spavanje \u2013 jednostavan na\u010din za bolji san<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Magnezij za spavanje \u2013 jednostavan na\u010din za bolji san&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=59598&#038;embed=true#?secret=3GXOyD4i0E#?secret=YKX6k4Si3O\" data-secret=\"YKX6k4Si3O\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Magnezij: zdravstvene koristi, simptomi nedostatka i rizici Magnezij je jedan od 16 minerala koji su potrebni u malim koli\u010dinama ljudskom tijelu. Magnezij zajedno s kalcijem i fosforom \u010dini glavni sastojak na\u0161ih kosti, smanjuje opasnost od pojave osteoporoze, upravlja i mi\u0161i\u0107nom aktivno\u0161\u0107u. U tekstu pro\u010ditajte: Magnezij je za pretvaranje hrane u energiju i za stvaranje bjelan\u010devina. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":43118,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[160,10],"tags":[187,96,194,216,102,192,162,183],"class_list":["post-27632","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamini_i_minerali","category-zdravlje","tag-bolezljivost-cover","tag-depresija","tag-depresija-cover","tag-glavobolje-cover","tag-nesanica","tag-nesanica-cover","tag-zdrav-zivot","tag-zdravlje-cover"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/27632","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=27632"}],"version-history":[{"count":10,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/27632\/revisions"}],"predecessor-version":[{"id":69031,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/27632\/revisions\/69031"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/43118"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=27632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=27632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=27632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}