{"id":98103,"date":"2015-09-21T19:03:45","date_gmt":"2015-09-21T16:03:45","guid":{"rendered":"https:\/\/www.luga.bg\/blog\/%d0%ba%d0%bb%d1%8e%d1%87-%d0%ba%d1%8a%d0%bc-%d0%b4%d0%be%d0%b1%d1%80%d0%be%d1%82%d0%be-%d0%b7%d0%b4%d1%80%d0%b0%d0%b2%d0%b5-%d0%bc%d0%b0%d0%b3%d0%bd%d0%b5%d0%b7%d0%b8%d0%b9-2\/"},"modified":"2026-09-25T23:33:47","modified_gmt":"2026-09-25T20:33:47","slug":"magneziul-cheia-unei-sanatati-bune-ce-face-si-cum-sa-vi-l-asigurati","status":"publish","type":"post","link":"https:\/\/www.luga.bg\/ro\/blog\/magneziul-cheia-unei-sanatati-bune-ce-face-si-cum-sa-vi-l-asigurati\/","title":{"rendered":"Magneziul \u2014 cheia unei s\u0103n\u0103t\u0103\u021bi bune: ce face \u0219i cum s\u0103 vi-l asigura\u021bi"},"content":{"rendered":"<p>Este uimitor c\u00e2t de pu\u021bine \u0219tiu oamenii despre rolul magneziului \u0219i c\u00e2t de u\u0219or trec cu vederea informa\u021bii care pot fi salvatoare de via\u021b\u0103. Printre mineralele cu rol-cheie pentru s\u0103n\u0103tate \u0219i pentru buna func\u021bionare a celulelor \u2014 zinc, calciu, seleniu \u2014 magneziul ocup\u0103 un loc aparte. El particip\u0103 la echilibrul energetic al organismului \u0219i la peste 325 de procese enzimatice. A\u0219a cum corpul are nevoie de ap\u0103, tot a\u0219a consum\u0103 zilnic magneziu \u2014 \u0219i de aceea trebuie s\u0103 \u00eel primeasc\u0103 \u00een fiecare zi.<\/p>\n<div class=\"lb-summary\">\n<p class=\"lb-summary-title\">Pe scurt<\/p>\n<ul>\n<li>Magneziul este necesar pentru energie, mu\u0219chi, nervi, ritmul cardiac \u0219i oase s\u0103n\u0103toase.<\/li>\n<li>F\u0103r\u0103 suficient magneziu, organismul nu poate folosi corect nici calciul.<\/li>\n<li>Stresul, alcoolul, zah\u0103rul, unele medicamente \u0219i alimenta\u021bia s\u0103rac\u0103 epuizeaz\u0103 magneziul.<\/li>\n<li>Necesarul zilnic este de circa <strong>400\u2013600 mg<\/strong>; magneziul se ia din alimenta\u021bie, din suplimente \u0219i prin piele.<\/li>\n<\/ul>\n<\/div>\n<h2>Calciul nu este totul<\/h2>\n<p>\u00cen multe medii medicale predomin\u0103 \u00eenc\u0103 p\u0103rerea c\u0103 cel mai important \u0219i cel mai adesea deficitar mineral este calciul. Dar dac\u0103 magneziul lipse\u0219te, un aport crescut de calciu prin alimente \u0219i suplimente nu duce la un echilibru mineral bun. Calciul \u00een exces se depune sub form\u0103 de pinteni oso\u0219i \u00een articula\u021bii, calculi \u00een organele interne, pl\u0103ci \u0219i trombi pe vase; apare constipa\u021bia persistent\u0103 sau alternan\u021ba dintre constipa\u021bie \u0219i diaree; excitabilitatea neuromuscular\u0103 cre\u0219te p\u00e2n\u0103 la niveluri dureroase. Organismul are nevoie de magneziu pentru a prelucra \u0219i asimila cantitatea necesar\u0103 de calciu.<\/p>\n<p>\u00cen corpul unui adult exist\u0103 30\u201350 g de magneziu \u2014 mult mai pu\u021bin dec\u00e2t calciul (circa 1 kg). \u00cens\u0103 magneziul este extrem de dinamic: se asimileaz\u0103 rapid \u0219i se elimin\u0103 u\u0219or, de aceea necesit\u0103 o completare permanent\u0103. \u00cen timp ce din calciu rareori sunt necesare mai mult de 800\u20131000 mg pe zi, pentru magneziu recomand\u0103rile sunt de <strong>400\u2013600 mg<\/strong> \u2014 iar dup\u0103 mul\u021bi speciali\u0219ti chiar \u0219i acestea sunt subestimate.<\/p>\n<h2>Ce face magneziul \u00een organism<\/h2>\n<ul>\n<li><strong>Energie.<\/strong> Enzimele stimuleaz\u0103 fiecare reac\u021bie chimic\u0103 din organismul viu, iar f\u0103r\u0103 magneziu sute dintre ele nu pot func\u021biona. Cea mai important\u0103 reac\u021bie este formarea leg\u0103turilor bogate \u00een energie prin activarea ATP \u2014 molecula de baz\u0103 \u00een care celulele stocheaz\u0103 energia. Magneziul particip\u0103 \u0219i la metabolismul glucozei, al acizilor gra\u0219i \u0219i al aminoacizilor \u0219i ajut\u0103 la formarea glicogenului \u00een mu\u0219chi \u0219i \u00een ficat.<\/li>\n<li><strong>Inim\u0103, mu\u0219chi \u0219i oase.<\/strong> Men\u021bine un ritm cardiac stabil, o func\u021bie muscular\u0103 normal\u0103 \u0219i oase s\u0103n\u0103toase. Poate reduce colesterolul din s\u00e2nge \u0219i poate proteja de \u00eenfundarea arterelor \u0219i venelor \u0219i de aritmii periculoase.<\/li>\n<li><strong>Metabolismul hormonilor \u0219i al vitaminelor.<\/strong> Ajut\u0103 la asimilarea multor altor minerale \u0219i vitamine, a majorit\u0103\u021bii hormonilor, precum \u0219i a acetilcolinei \u0219i a oxidului nitric, prin care se regleaz\u0103 nervii, vasele de s\u00e2nge \u0219i imunitatea.<\/li>\n<li><strong>Imunitate \u0219i glande.<\/strong> Men\u021bine s\u0103n\u0103toase sistemul imunitar \u0219i cel endocrin.<\/li>\n<li><strong>ADN.<\/strong> \u00cen nucleul celular, mai mult de jum\u0103tate din magneziu este legat de acizii nucleici \u0219i de proteine. El este necesar pentru integritatea dublei elice a ADN-ului, care poart\u0103 informa\u021bia genetic\u0103.<\/li>\n<li><strong>Protec\u021bie fa\u021b\u0103 de toxine.<\/strong> Un aport bun de magneziu ajut\u0103 organismul s\u0103 fac\u0103 fa\u021b\u0103 metalelor grele \u0219i altor otr\u0103vuri, caracteristice vie\u021bii moderne.<\/li>\n<li><strong>Sistemul nervos.<\/strong> Magneziul este mineralul \u201eantistres\u201d \u2014 \u00eempreun\u0103 cu vitaminele din grupa B normalizeaz\u0103 activitatea \u00eentregului sistem nervos \u0219i \u00een special a segmentelor sale superioare.<\/li>\n<li><strong>Sistemul reproduc\u0103tor \u0219i sarcina.<\/strong> Influen\u021beaz\u0103 favorabil sistemul reproduc\u0103tor; \u00een sarcin\u0103, \u00eempreun\u0103 cu acidul folic \u0219i acidul pantotenic, protejeaz\u0103 s\u0103n\u0103tatea mamei \u0219i ajut\u0103 la dezvoltarea normal\u0103 a f\u0103tului \u2014 la recomandarea medicului.<\/li>\n<\/ul>\n<p>Celula s\u0103n\u0103toas\u0103 con\u021bine mult magneziu \u0219i pu\u021bin calciu. Teoretic, v\u00e2rsta noastr\u0103 biochimic\u0103 ar putea fi determinat\u0103 de raportul dintre cele dou\u0103 minerale din celule: \u00eentr-un anumit sens, magneziul este mineralul \u00eentineririi \u0219i protejeaz\u0103 organele \u0219i \u021besuturile de calcifierea caracteristic\u0103 \u00eemb\u0103tr\u00e2nirii.<\/p>\n<h2>Stresul \u0219i magneziul \u2014 un cerc vicios<\/h2>\n<p>Via\u021ba modern\u0103 este un flux ne\u00eentrerupt de stres, iar stresul cre\u0219te nevoia de magneziu. Hormonii de stres adrenalina \u0219i noradrenalina \u00eengusteaz\u0103 vasele de s\u00e2nge \u0219i ridic\u0103 tensiunea arterial\u0103 \u0219i pulsul. Dac\u0103 \u00een stare de stres \u0219i tensiune psihic\u0103 magneziul nu este suficient, se ajunge la un deficit care se manifest\u0103 prin epuizare, \u00eencordare \u0219i iritabilitate. Iar lipsa de magneziu duce la \u0219i mai mult\u0103 epuizare \u2014 \u0219i la \u0219i mai mult stres.<\/p>\n<p>Magneziul se pierde u\u0219or prin transpira\u021bie \u0219i urin\u0103, iar zah\u0103rul \u0219i alcoolul \u00een cantit\u0103\u021bi mari accelereaz\u0103 eliminarea at\u00e2t a magneziului, c\u00e2t \u0219i a calciului. De aceea corpurile noastre ajung s\u0103 fie \u00eentr-un stres permanent din cauza deficitului cronic.<\/p>\n<h2>Semne de deficit<\/h2>\n<p>La deficitul de magneziu, omul obose\u0219te repede, devine iritabil, somnul i se tulbur\u0103, iar femeile devin mai pl\u00e2ng\u0103cioase. Zgomotul pare prea puternic, lumina \u2014 prea str\u0103lucitoare, reac\u021biile emo\u021bionale sunt exagerate, inima bate \u201es\u0103 sar\u0103 din piept\u201d, iar creierul este prea agitat ca s\u0103 adoarm\u0103. Apar crampe musculare, constipa\u021bie sau alternan\u021b\u0103 \u00eentre constipa\u021bie \u0219i diaree.<\/p>\n<p>Se consider\u0103 c\u0103 o mare parte dintre oameni \u2014 dup\u0103 unele estim\u0103ri p\u00e2n\u0103 la dou\u0103 treimi \u2014 au deficit de magneziu, f\u0103r\u0103 m\u0103car s\u0103 b\u0103nuiasc\u0103.<\/p>\n<h2>De ce ne lipse\u0219te magneziul<\/h2>\n<ul>\n<li><strong>Alimenta\u021bia.<\/strong> M\u00e2ncatul \u201edin mers\u201d, produsele de slab\u0103 calitate \u2014 rafinate, prea s\u0103rate, prea pr\u0103jite \u0219i \u00eenvechite \u2014 \u0219i pu\u021bine alimente vegetale crude. Astfel nu doar c\u0103 primim pu\u021bin magneziu, dar organismul \u00eel \u0219i asimileaz\u0103 mai greu.<\/li>\n<li><strong>Alcool, tutun \u0219i otr\u0103vuri.<\/strong> At\u00e2t consumul ocazional \u00een exces, c\u00e2t \u0219i consumul regulat \u201emoderat\u201d de alcool duc la un deficit serios. \u00cen grade diferite, acest lucru este valabil \u0219i pentru tutun, droguri, metale grele, fluor \u0219i pesticide.<\/li>\n<li><strong>Medicamente.<\/strong> Doze mari sau utilizarea \u00eendelungat\u0103 de suplimente cu calciu, antibiotice, antiinflamatoare steroidiene \u0219i nesteroidiene, laxative, sedative, insulin\u0103, glicozide cardiace, diuretice, citostatice \u0219i anticoncep\u021bionale.<\/li>\n<li><strong>Solurile s\u0103r\u0103cite.<\/strong> Fertilizarea unilateral\u0103 \u0219i al\u021bi factori au redus de c\u00e2teva ori con\u021binutul de magneziu din alimente \u00een ultimele decenii.<\/li>\n<li><strong>Stresul<\/strong> \u2014 graba, nesiguran\u021ba, iritarea \u0219i nelini\u0219tea consum\u0103 magneziul deosebit de repede.<\/li>\n<\/ul>\n<h2>Cine are nevoie de mai mult magneziu<\/h2>\n<ul>\n<li><strong>Diabeticii<\/strong> \u2014 la glicemie ridicat\u0103 se elimin\u0103 mai mult\u0103 urin\u0103, iar odat\u0103 cu ea \u0219i mai mult magneziu. El este necesar \u0219i pentru producerea, ac\u021biunea \u0219i transportul insulinei.<\/li>\n<li><strong>Copii \u0219i adolescen\u021bi<\/strong> \u2014 \u00eentre 3 \u0219i 19 ani, magneziul este deosebit de important pentru dezvoltarea fizic\u0103 \u0219i mental\u0103 normal\u0103, pentru concentrare \u0219i activitatea intelectual\u0103.<\/li>\n<li><strong>Persoanele \u00een v\u00e2rst\u0103<\/strong> \u2014 necesarul nu scade odat\u0103 cu v\u00e2rsta, \u00eens\u0103 activitatea fizic\u0103 \u0219i aportul alimentar se reduc.<\/li>\n<li><strong>Femeile \u00eens\u0103rcinate \u0219i care al\u0103pteaz\u0103<\/strong> \u2014 la recomandarea medicului.<\/li>\n<li><strong>Sportivii<\/strong> \u2014 pierd magneziu prin transpira\u021bie; <a href=\"https:\/\/www.luga.bg\/ro\/blog\/magneziu-si-sport-crampe-intinderi-si-recuperare-mai-rapida\/\">citi\u021bi articolul despre magneziu \u0219i sport<\/a>.<\/li>\n<\/ul>\n<p>Iat\u0103 \u0219i o list\u0103 de afec\u021biuni \u00een cazul c\u0103rora, potrivit autoarei, este deosebit de important s\u0103 acorda\u021bi aten\u021bie magneziului \u2014 discuta\u021bi administrarea cu medicul dumneavoastr\u0103:<\/p>\n<ul>\n<li>boli cardiace, probleme cu tensiunea arterial\u0103, accident vascular cerebral, ateroscleroz\u0103, colesterol ridicat, varice;<\/li>\n<li>sindrom premenstrual, sarcin\u0103 \u0219i al\u0103ptare, pubertate;<\/li>\n<li>diabet \u0219i neuropatie;<\/li>\n<li>migrene, dureri musculare \u0219i crampe, dureri cronice, osteofite, osteoporoz\u0103;<\/li>\n<li>afec\u021biuni ale pielii, p\u0103r \u0219i unghii fragile, c\u0103derea p\u0103rului;<\/li>\n<li>utilizarea frecvent\u0103 a laxativelor \u0219i diureticelor, diaree cronic\u0103, tulbur\u0103ri de alimenta\u021bie, diete de sl\u0103bire;<\/li>\n<li>apatie \u0219i depresie;<\/li>\n<li>sport de performan\u021b\u0103.<\/li>\n<\/ul>\n<p>\u0218i doar ar fi trebuit s\u0103 fie o list\u0103 scurt\u0103 \u2014 iar nici aceasta nu este complet\u0103.<\/p>\n<h2>Cum s\u0103 v\u0103 asigura\u021bi necesarul de magneziu<\/h2>\n<p>Sursa principal\u0103 este alimenta\u021bia \u2014 legume cu frunze verzi, nuci, semin\u021be, leguminoase \u0219i cereale integrale. \u00cen plus:<\/p>\n<ol>\n<li><strong>Intravenos<\/strong> \u2014 o practic\u0103 de rutin\u0103, de exemplu dup\u0103 infarct, \u00eens\u0103 doar \u00een spital, sub supraveghere medical\u0103.<\/li>\n<li><strong>Oral (ca supliment)<\/strong> \u2014 posibile efecte secundare sunt tulbur\u0103rile digestive \u0219i durerile de stomac.<\/li>\n<li><strong>Transdermic (prin piele)<\/strong> \u2014 se \u0219tie de mult timp c\u0103 pielea poate absorbi diferite substan\u021be, inclusiv medicamente (de exemplu unguentele analgezice). De aceea, puritatea produsului este esen\u021bial\u0103.<\/li>\n<\/ol>\n<p>Metoda transdermic\u0103 este cea mai nou\u0103. Aplicat\u0103 direct pe piele, clorura de magneziu este absorbit\u0103 prin aceasta \u0219i ac\u021bioneaz\u0103 rapid \u00een cazul durerilor acute \u0219i cronice. Este potrivit\u0103 \u0219i pentru sportivii care au nevoie de mult magneziu \u2014 \u00een cazul traumatismelor \u0219i al mu\u0219chilor obosi\u021bi, magneziul administrat oral nu este la fel de eficient. C\u0103ldura, \u00eempreun\u0103 cu clorura de magneziu, stimuleaz\u0103 circula\u021bia s\u00e2ngelui \u0219i eliminarea substan\u021belor reziduale, iar b\u0103ile cu magneziu extrag inflama\u021bia din mu\u0219chi \u0219i articula\u021bii.<\/p>\n<div class=\"lb-tip\">\n<p class=\"lb-tip-title\">Magneziu din mare<\/p>\n<p>Produsele cu luga din Marea Neagr\u0103 \u0219i n\u0103mol <a href=\"https:\/\/www.luga.bg\/shop\/\">Le\u2019Spa \u0219i ANCHIALO<\/a> sunt bogate \u00een s\u0103ruri de magneziu \u0219i minerale. <a href=\"https:\/\/www.luga.bg\/ro\/ce-este-luga\/\">Luga din Marea Neagr\u0103<\/a> este o solu\u021bie natural\u0103 concentrat\u0103 de s\u0103ruri de magneziu (MgCl\u2082 \u0219i MgSO\u2084) \u2014 cu ajutorul ei, magneziul este absorbit prin piele prin <a href=\"https:\/\/www.luga.bg\/ro\/blog\/beneficiile-lugii-de-pomorie-la-ce-ajuta-si-cum-sa-o-aplicati\/\">b\u0103i, comprese \u0219i fric\u021biuni<\/a> sau prin geluri \u0219i uleiuri de masaj.<\/p>\n<\/div>\n<p>Citi\u021bi \u0219i: <a href=\"https:\/\/www.luga.bg\/ro\/blog\/dureri-cronice-si-artrita-de-ce-conteaza-magneziul-si-cum-sa-l-absorbiti-prin-piele\/\">magneziul \u00een durerile cronice<\/a>, <a href=\"https:\/\/www.luga.bg\/ro\/blog\/magneziul-si-inima-de-ce-este-important-si-cum-sa-il-obtineti\/\">magneziul \u0219i inima<\/a>, <a href=\"https:\/\/www.luga.bg\/ro\/blog\/magneziu-pentru-o-piele-sanatoasa-terapie-transdermica-in-acnee-eczema-si-psoriazis\/\">magneziu pentru o piele s\u0103n\u0103toas\u0103<\/a>, <a href=\"https:\/\/www.luga.bg\/ro\/blog\/par-si-unghii-sanatoase-rolul-magneziului-si-calciului\/\">p\u0103r \u0219i unghii s\u0103n\u0103toase<\/a>.<\/p>\n<p class=\"lb-source\">Autor: Martina Ivanova. Surs\u0103: <a href=\"http:\/\/www.svoizbor.com\/\" target=\"_blank\" rel=\"noopener\">svoizbor.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Magneziul particip\u0103 la peste 300 de procese din organism \u2014 de la energie \u0219i mu\u0219chi p\u00e2n\u0103 la somn \u0219i sistemul nervos. De ce at\u00e2t de mul\u021bi oameni au deficit, cine are nevoie de mai mult \u0219i cum \u00eel pute\u021bi asigura.<\/p>\n","protected":false},"author":5,"featured_media":98105,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[2417],"tags":[2468,2497,2483,2551,2503,2530,2461,2529,2538,2542,2550,2557],"class_list":["post-98103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-magneziu-ro","tag-calciu-ro","tag-efort-ro","tag-magneziu-ro","tag-oboseala-ro","tag-organism-ro","tag-putere-ro","tag-sanatate-ro","tag-seleniu-ro","tag-sport-ro","tag-stres-ro","tag-transdermal-ro","tag-zinc-ro","post-with-thumbnail","post-with-thumbnail-icon"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.1 (Yoast SEO v28.4) - 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