{"id":300118,"date":"2021-10-14T16:07:22","date_gmt":"2021-10-14T14:07:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=300118"},"modified":"2024-05-28T10:41:02","modified_gmt":"2024-05-28T08:41:02","slug":"gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/","title":{"rendered":"G\u00f6rcs\u00f6k, f\u00e1radts\u00e1g, ingerl\u00e9kenys\u00e9g \u00e9s alv\u00e1s. Mit befoly\u00e1sol m\u00e9g a magn\u00e9zium?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#Mi_is_az_a_magnezium_es_mi_a_szerepe_a_szervezetben\" title=\"Mi is az a magn\u00e9zium \u00e9s mi a szerepe a szervezetben?\">Mi is az a magn\u00e9zium \u00e9s mi a szerepe a szervezetben?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#Magneziumhianyban_szenvedsz\" title=\"Magn\u00e9ziumhi\u00e1nyban szenvedsz?\">Magn\u00e9ziumhi\u00e1nyban szenvedsz?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#Mi_okozhatja_a_magneziumhianyt\" title=\"Mi okozhatja a magn\u00e9ziumhi\u00e1nyt?\">Mi okozhatja a magn\u00e9ziumhi\u00e1nyt?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#Hogyan_nyilvanulhat_meg_a_magneziumhiany\" title=\"Hogyan nyilv\u00e1nulhat meg a magn\u00e9ziumhi\u00e1ny?\">Hogyan nyilv\u00e1nulhat meg a magn\u00e9ziumhi\u00e1ny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#4_eletterulet_amelyeken_segithet_az_elegendo_magneziumbevitel\" title=\"4 \u00e9letter\u00fclet, amelyeken seg\u00edthet az elegend\u0151 magn\u00e9ziumbevitel\">4 \u00e9letter\u00fclet, amelyeken seg\u00edthet az elegend\u0151 magn\u00e9ziumbevitel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#1_A_magnezium_tamogatja_a_sportteljesitmenyt\" title=\"1. A magn\u00e9zium t\u00e1mogatja a sportteljes\u00edtm\u00e9nyt\">1. A magn\u00e9zium t\u00e1mogatja a sportteljes\u00edtm\u00e9nyt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#A_magnezium_enyhiti_a_PMS_kellemetlen_tuneteit\" title=\"A magn\u00e9zium enyh\u00edti a PMS kellemetlen t\u00fcneteit\">A magn\u00e9zium enyh\u00edti a PMS kellemetlen t\u00fcneteit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#3_A_magnezium_tamogatja_a_mentalis_funkciok_megfelelo_mukodeset_es_a_stresszkezelest\" title=\"3. A magn\u00e9zium t\u00e1mogatja a ment\u00e1lis funkci\u00f3k megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9t \u00e9s a stresszkezel\u00e9st\">3. A magn\u00e9zium t\u00e1mogatja a ment\u00e1lis funkci\u00f3k megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9t \u00e9s a stresszkezel\u00e9st<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#4_Jobb_alvas_az_elme_es_a_test_megnyugtatasanak_koszonhetoen\" title=\"4. Jobb alv\u00e1s az elme \u00e9s a test megnyugtat\u00e1s\u00e1nak k\u00f6sz\u00f6nhet\u0151en\">4. Jobb alv\u00e1s az elme \u00e9s a test megnyugtat\u00e1s\u00e1nak k\u00f6sz\u00f6nhet\u0151en<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#Mit_kell_enned_ahhoz_hogy_elegendo_magnezium_legyen_a_szervezetedben\" title=\"Mit kell enned ahhoz, hogy elegend\u0151 magn\u00e9zium legyen a szervezetedben?\">Mit kell enned ahhoz, hogy elegend\u0151 magn\u00e9zium legyen a szervezetedben?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#Hogyan_lehet_novelni_a_magneziumbevitelt_az_etrenddel\" title=\"Hogyan lehet n\u00f6velni a magn\u00e9ziumbevitelt az \u00e9trenddel?\">Hogyan lehet n\u00f6velni a magn\u00e9ziumbevitelt az \u00e9trenddel?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#A_magnezium_ajanlott_napi_adagja\" title=\"A magn\u00e9zium aj\u00e1nlott napi adagja\">A magn\u00e9zium aj\u00e1nlott napi adagja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#A_taplalekkiegeszitokben_talalhato_magnezium_melyik_formaja_a_legjobb\" title=\"A t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kben tal\u00e1lhat\u00f3 magn\u00e9zium melyik form\u00e1ja a legjobb?\">A t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kben tal\u00e1lhat\u00f3 magn\u00e9zium melyik form\u00e1ja a legjobb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#Miben_segit_a_magnezium\" title=\"Miben seg\u00edt a magn\u00e9zium?\">Miben seg\u00edt a magn\u00e9zium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/#Mi_ebbol_a_tanulsag\" title=\"Mi ebb\u0151l a tanuls\u00e1g?\">Mi ebb\u0151l a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A magn\u00e9zium egy olyan \u00e1sv\u00e1nyi anyag, amely val\u00f3sz\u00edn\u0171leg sokkal nagyobb figyelmet \u00e9rdemelne, mint amennyit jelenleg kap. El\u00e9g kevesebb mint 1 gramm magn\u00e9ziumot bevinn\u00fcnk naponta, \u00e9s m\u00e9gis annyi feladata van a szervezetben, hogy azt sem tudja, melyikhez kezdjen els\u0151k\u00e9nt. <strong>T\u00f6bb mint 300 k\u00e9miai reakci\u00f3ban vesz r\u00e9szt, amelyek elengedhetetlenek az emberi test megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez. <\/strong>Ide tartozik p\u00e9ld\u00e1ul az energiatermel\u00e9s, a feh\u00e9rje el\u0151\u00e1ll\u00edt\u00e1sa vagy az izmok megfelel\u0151 m\u0171k\u00f6d\u00e9se is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Annak ellen\u00e9re, hogy a <a href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9zium <\/a>megtal\u00e1lhat\u00f3 a gyakori \u00e9lelmiszerekben, nem ritka, hogy az emberekn\u00e9l magn\u00e9ziumhi\u00e1ny alakul ki. Ebben a cikkben megtudhatod, hogy hogyan nyilv\u00e1nulhat meg a magn\u00e9ziumhi\u00e1ny \u00e9s kiket \u00e9rint a leggyakrabban. Az is kider\u00fcl, hogy seg\u00edthet jobb sportteljes\u00edtm\u00e9ny el\u00e9r\u00e9s\u00e9ben vagy a jobb alv\u00e1sban. V\u00e9g\u00fcl, de nem utols\u00f3sorban ismertetj\u00fck veled az \u00e9lelmiszerforr\u00e1sait \u00e9s az aj\u00e1nlott napi adagot is.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_is_az_a_magnezium_es_mi_a_szerepe_a_szervezetben\"><\/span>Mi is az a magn\u00e9zium \u00e9s mi a szerepe a szervezetben?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9zium<\/a> <\/span>egy \u00e1sv\u00e1nyi anyag, amelyre sz\u00fcks\u00e9g\u00fcnk van az izmok, a sz\u00edv \u00e9s az agy megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez. Sz\u00fcks\u00e9ges az idegimpulzusok \u00e1tvitel\u00e9hez is. <strong>Ez az egyik esszenci\u00e1lis t\u00e1panyag, amelyet a szervezet \u00f6nmag\u00e1ban nem tud el\u0151\u00e1ll\u00edtani<\/strong>, ez\u00e9rt rendszeresen be kell vinn\u00fcnk a szervezet\u00fcnkbe az \u00e9trenden kereszt\u00fcl. <span class=\"goog-text-highlight\">Az em\u00e9szt\u0151rendszeren val\u00f3 \u00e1thalad\u00e1s ut\u00e1n f\u0151leg a csontokban \u00e9s az izmokban t\u00e1rol\u00f3dik, ahonnan sz\u00fcks\u00e9g eset\u00e9n a szervezet m\u00e1s r\u00e9szeibe jut. Egy&nbsp;<\/span>70 kg tests\u00faly\u00fa ember szervezete k\u00f6r\u00fclbel\u00fcl 24 g magn\u00e9ziumot tartalmazhat. A fel nem haszn\u00e1lt \u00e9s felesleges mennyis\u00e9g a vizelettel v\u00e1laszt\u00f3dik ki. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-843x1124.jpg\" alt=\"Milyen hat\u00e1sai vannak a magn\u00e9ziumnak?\" class=\"wp-image-286003\" title=\"Milyen hat\u00e1sai vannak a magn\u00e9ziumnak?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Mi\u00e9rt olyan fontos a magn\u00e9zium a szervezetben? <\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>A szervezet t\u00f6bb mint 300 enzimatikus reakci\u00f3ja f\u00fcgg<\/strong>&nbsp;t\u0151le, amelyek fontos szerepet j\u00e1tszanak az energiatermel\u00e9sben (nem csak a dolgoz\u00f3 izmok sz\u00e1m\u00e1ra), a feh\u00e9rjetermel\u00e9sben, a v\u00e9rcukorszintben \u00e9s a v\u00e9rnyom\u00e1s szab\u00e1lyoz\u00e1s\u00e1ban.<\/li>\n\n\n\n<li><strong>Sz\u00fcks\u00e9ges a DNS szint\u00e9zis\u00e9hez<\/strong>, amely genetikai inform\u00e1ci\u00f3t hordoz, \u00e9s szinte minden emberi sejtben megtal\u00e1lhat\u00f3.<\/li>\n\n\n\n<li><strong>Szerepet j\u00e1tszik a glutation-peroxid\u00e1z nev\u0171 antioxid\u00e1ns el\u0151\u00e1ll\u00edt\u00e1s\u00e1ban<\/strong>&nbsp;is, amely el\u0151seg\u00edti a term\u00e9szetes v\u00e9delmet az oxidat\u00edv stresszel szemben \u00e9s a sejtek id\u0151 el\u0151tti \u00f6reged\u00e9se ellen.<\/li>\n\n\n\n<li><strong><span class=\"goog-text-highlight\">Seg\u00edt cs\u00f6kkenteni a f\u00e1radts\u00e1got \u00e9s a kimer\u00fclts\u00e9get<\/span><\/strong><span class=\"goog-text-highlight\"> az\u00e1ltal, hogy r\u00e9szt vesz az ATP-energia el\u0151\u00e1ll\u00edt\u00e1s\u00e1ban \u00e9s seg\u00edt stabiliz\u00e1lni a v\u00e9rcukorszintet.<\/span><\/li>\n\n\n\n<li><strong>Seg\u00edt megel\u0151zni a g\u00f6rcs\u00f6ket, <\/strong>mik\u00f6zben az izom mozog \u00e9s az \u00f6sszeh\u00faz\u00f3d\u00e1s (r\u00f6vid\u00fcl\u00e9s) \u00e9s a relax\u00e1ci\u00f3 v\u00e1ltakoznak. Az \u00f6sszeh\u00faz\u00f3d\u00e1s sor\u00e1n kalcium szabadul fel, majd a magn\u00e9zium blokkolja, ami ellazul\u00e1shoz vezet. Magn\u00e9ziumhi\u00e1ny eset\u00e9n az izom nem fog ellazulni, \u00e9s kellemetlen g\u00f6rcs\u00f6k jelentkezhetnek.<\/li>\n\n\n\n<li><strong>Seg\u00edti a csontok eg\u00e9szs\u00e9g\u00e9t,<\/strong> mivel fontos szerepet j\u00e1tszik a csontk\u00e9pz\u0151d\u00e9sben.<\/li>\n\n\n\n<li><strong>Hozz\u00e1j\u00e1rul az elme \u00e9s az idegrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez<\/strong>, mivel r\u00e9szt vesz a jelek tov\u00e1bb\u00edt\u00e1s\u00e1ban az izmok \u00e9s az idegek k\u00f6z\u00f6tt. Ezenk\u00edv\u00fcl szab\u00e1lyozza az agy egyes receptorait, amelyek a tanul\u00e1shoz \u00e9s a mem\u00f3ri\u00e1hoz kapcsol\u00f3dnak. <span style=\"color: #ff6600\">[3-5]<\/span><\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Magneziumhianyban_szenvedsz\"><\/span>Magn\u00e9ziumhi\u00e1nyban szenvedsz?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy fejlett orsz\u00e1gban \u00e9l\u0151 \u00e1tlagember egyre kevesebb \u00e9s kevesebb magn\u00e9ziumhoz jut az \u00e9trendb\u0151l. A 19. sz\u00e1zad v\u00e9g\u00e9n ennek ezen \u00e1sv\u00e1nyi anyagnak a szok\u00e1sos napi bevitele k\u00f6r\u00fclbel\u00fcl <strong>500 mg volt<\/strong>. 100 \u00e9vvel k\u00e9s\u0151bb ez \u00e1tlagosan <strong>napi 175-225 mg-ra cs\u00f6kkent<\/strong>. Teh\u00e1t t\u00f6bb mint a&nbsp;<strong>fel\u00e9re<\/strong> <strong>cs\u00f6kkent<\/strong>. Ilyen k\u00f6vetkeztet\u00e9seket vontak le az Egyes\u00fclt \u00c1llamokban v\u00e9gzett kutat\u00e1sok. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"\">Ez val\u00f3sz\u00edn\u0171leg a modern (nyugati) \u00e9tkez\u00e9si m\u00f3dnak k\u00f6sz\u00f6nhet\u0151. <\/span>Nagyobb ar\u00e1nyban jellemz\u0151ek r\u00e1 az er\u0151sen iparilag feldolgozott \u00e9lelmiszerek, amelyek \u00f6sszet\u00e9tele magas zs\u00edrtartalm\u00fa, egyszer\u0171 cukrokat tartalmaznak \u00e9s t\u00e1panyagok szempontj\u00e1b\u00f3l szeg\u00e9nyek. R\u00e1ad\u00e1sul&nbsp;<strong>egy tipikus fejlett orsz\u00e1g lakoss\u00e1g\u00e1nak \u00e9trendj\u00e9b\u0151l gyakran hi\u00e1nyoznak az olyan alapvet\u0151 \u00e9lelmiszerek<\/strong>, mint a h\u00fcvelyesek, a di\u00f3f\u00e9l\u00e9k, a gy\u00fcm\u00f6lcs\u00f6k \u00e9s a z\u00f6lds\u00e9gek, amelyek term\u00e9szetesen tartalmaznak magn\u00e9ziumot \u00e9s \u00e1ltal\u00e1ban t\u00e1panyagban gazdagabbak. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi az \u00e1tlagos magn\u00e9ziumbevitel a megfigyelt orsz\u00e1gokban?<\/h3>\n\n\n\n<p><strong>A magn\u00e9ziumbevitelt t\u00f6bb orsz\u00e1gban figyelt\u00e9k meg, a k\u00f6vetkez\u0151 eredm\u00e9nyekkel:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Egy 16 ezer n\u00e9metorsz\u00e1gi szem\u00e9lyre kiterjed\u0151 kutat\u00e1sban a kutat\u00f3k azt tal\u00e1lt\u00e1k, hogy <strong>33,7%-uk<\/strong> alacsonyabb magn\u00e9ziumbevitellel rendelkezik, mint az aj\u00e1nlott napi adag. <span style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li>Egy 1972 feln\u0151ttet vizsg\u00e1l\u00f3 mexik\u00f3i kutat\u00e1sban a r\u00e9sztvev\u0151k <strong>37,6%-\u00e1n\u00e1l<\/strong>&nbsp;\u00e1llap\u00edtottak meg magn\u00e9ziumhi\u00e1nyt. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>A lakoss\u00e1gi felm\u00e9r\u00e9sek szerint az Amerikai Egyes\u00fclt \u00c1llamok lakoss\u00e1g\u00e1nak csaknem fele <strong>(48%)<\/strong> kevesebb magn\u00e9ziumhoz jut, mint az aj\u00e1nlott napi adag. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A megfelel\u0151 magn\u00e9ziumbevitel a sportol\u00f3k eset\u00e9ben m\u00e9g fontosabb, de azt is meg\u00e1llap\u00edtott\u00e1k, hogy \u0151k is magn\u00e9ziumhi\u00e1nyban szenvednek:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A brit \u00e9lsportol\u00f3kat 8 \u00e9ven \u00e1t figyelt\u00e9k meg. Ezut\u00e1n kider\u00fclt, hogy <strong>22%<\/strong>-uk szervezet\u00e9ben alacsony a magn\u00e9ziumszint. \u00d6sszef\u00fcgg\u00e9st tal\u00e1ltak a magn\u00e9ziumhi\u00e1ny \u00e9s <strong>az izoms\u00e9r\u00fcl\u00e9sek<\/strong> vagy \u00ednf\u00e1jdalmak <strong>gyakoribb el\u0151fordul\u00e1sa k\u00f6z\u00f6tt<\/strong> is. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>T\u00f6bb tanulm\u00e1ny \u00f6sszefoglal\u00f3 \u00f6sszehasonl\u00edt\u00e1sa ut\u00e1n kider\u00fclt, hogy a <strong>legt\u00f6bb megfigyelt sportol\u00f3 nem rendelkezik elegend\u0151 magn\u00e9ziumbevitellel<\/strong>, ami vesz\u00e9lyeztetheti fizikai teljes\u00edtm\u00e9ny\u00fcket.&nbsp;<span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg\" alt=\"A magn\u00e9zium fontos az elm\u00e9nknek \u00e9s cs\u00f6kkenti a f\u00e1radts\u00e1got \u00e9s a kimer\u00fclts\u00e9get\" class=\"wp-image-286166\" title=\"A magn\u00e9zium fontos az elm\u00e9nknek \u00e9s cs\u00f6kkenti a f\u00e1radts\u00e1got \u00e9s a kimer\u00fclts\u00e9get\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_okozhatja_a_magneziumhianyt\"><\/span>Mi okozhatja a magn\u00e9ziumhi\u00e1nyt? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"\">A magn\u00e9ziumhi\u00e1nyt nemcsak az <\/span><strong><span class=\"\">alacsony bevitel vagy a felsz\u00edv\u00f3d\u00e1si zavar<\/span><\/strong><span class=\"\">&nbsp;okozhatja<\/span><span class=\"\">. <\/span>Az al\u00e1bb felsorolt \u200b\u200begy\u00e9b t\u00e9nyez\u0151k szint\u00e9n szerepet j\u00e1tszanak benne. <span style=\"color: #ff6600\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong><span class=\"\">Eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1k. <\/span><\/strong>Bizonyos esetekben a magn\u00e9ziumhi\u00e1nyt olyan betegs\u00e9gek okozhatj\u00e1k, mint a Crohn-betegs\u00e9g, a cukorbetegs\u00e9g, az em\u00e9szt\u00e9si zavar vagy a veseel\u00e9gtelens\u00e9g.<\/li>\n\n\n\n<li><strong>Gy\u00f3gyszerek szed\u00e9se. <\/strong>Egyes gy\u00f3gyszerek befoly\u00e1solj\u00e1k a magn\u00e9zium felsz\u00edv\u00f3d\u00e1s\u00e1nak folyamat\u00e1t, ez\u00e9rt felel\u0151sek lehetnek a szervezetben fell\u00e9p\u0151 hi\u00e1ny\u00e1\u00e9rt.<\/li>\n\n\n\n<li><strong>Magas alkoholfogyaszt\u00e1s.&nbsp;<\/strong>Ennek hat\u00e1s\u00e1ra a kiv\u00e1laszt\u00f3 rendszerben nagyobb m\u00e9rt\u00e9kben l\u00e9p fel magn\u00e9ziumvesztes\u00e9g.<\/li>\n\n\n\n<li><strong>T\u00falzott izzad\u00e1s. <\/strong>A magn\u00e9zium egy elektrolit, amelyet ilyenkor term\u00e9szetes \u00faton elvesz\u00edt\u00fcnk. Ez\u00e9rt a hossz\u00fa t\u00e1v\u00fa, nagy m\u00e9rt\u00e9k\u0171 izzad\u00e1s is felel\u0151s lehet a hi\u00e1ny\u00e1\u00e9rt.<\/li>\n\n\n\n<li><strong>Stresszes id\u0151szak vagy terhess\u00e9g. <\/strong>Ez is hat\u00e1ssal lehet a magn\u00e9ziumbevitel ir\u00e1nti megn\u00f6vekedett ig\u00e9nyekre.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, hogy elegend\u0151 magn\u00e9ziummal rendelkezel-e, keresd fel a h\u00e1ziorvosod, aki v\u00e9rvizsg\u00e1latot \u00e9s elemz\u00e9st v\u00e9gezhet. Az eredm\u00e9nyek szerint ezut\u00e1n pontosabb strat\u00e9gi\u00e1t lehet meghat\u00e1rozni a magn\u00e9zium p\u00f3tl\u00e1s\u00e1ra a szervezetben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg\" alt=\"Mi okozhatja a magn\u00e9ziumhi\u00e1nyt?\" class=\"wp-image-286043\" title=\"Mi okozhatja a magn\u00e9ziumhi\u00e1nyt?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_nyilvanulhat_meg_a_magneziumhiany\"><\/span>Hogyan nyilv\u00e1nulhat meg a magn\u00e9ziumhi\u00e1ny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9zium<\/a> t\u00f6bb mint 300 anyagcsere-folyamatban vesz r\u00e9szt a szervezetben. Hi\u00e1nya \u00edgy k\u00fcl\u00f6nb\u00f6z\u0151 m\u00f3don nyilv\u00e1nulhat meg. N\u00e9h\u00e1ny t\u00fcnet azonban jellemz\u0151 erre az \u00e1llapotra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Ingerl\u00e9kenys\u00e9g:&nbsp;<\/strong>ez szorosan \u00f6sszef\u00fcgghet a magn\u00e9ziumhi\u00e1nnyal, mivel ez az \u00e1sv\u00e1ny \u00e1ltal\u00e1ban nyugtat\u00f3 hat\u00e1ssal van az idegrendszerre.<\/li>\n\n\n\n<li><strong>Izomg\u00f6rcs\u00f6k:&nbsp;<\/strong>Az izomban l\u00e9v\u0151 magn\u00e9zium blokkolja a kalciumot, amely az izom \u00f6sszeh\u00faz\u00f3d\u00e1si (r\u00f6vid\u00fcl\u00e9si) f\u00e1zis\u00e1ban vesz r\u00e9szt. Ez\u00e9rt a magn\u00e9ziumhi\u00e1ny miatt az izom ler\u00f6vid\u00fclhet \u00e9s a relax\u00e1ci\u00f3s f\u00e1zis nem k\u00f6vetkezik be. Ez g\u00f6rcs\u00f6ket, bizserg\u00e9st vagy r\u00e1ngat\u00f3z\u00e1st okozhat az izmokban. Ezek a kellemetlen t\u00fcnetek sportol\u00e1s k\u00f6zben, de pihen\u00e9s, p\u00e9ld\u00e1ul alv\u00e1s k\u00f6zben is jelentkezhetnek. Hi\u00e1nya az arc apr\u00f3 izmait is \u00e9rinti. Olyan \u00e9rz\u00e9s lehet, mint a tikkel\u00e9s vagy a szemh\u00e9j r\u00e1ngat\u00f3z\u00e1sa.<\/li>\n\n\n\n<li><strong>K\u00e9ptelens\u00e9g koncentr\u00e1lni:&nbsp;<\/strong>A magn\u00e9ziumhi\u00e1ny befoly\u00e1solhatja az olyan neuroreceptorok m\u0171k\u00f6d\u00e9s\u00e9t, amelyek olyan&nbsp;agyi funkci\u00f3kkal f\u00fcggenek \u00f6ssze, mint p\u00e9ld\u00e1ul a mem\u00f3ria, a gondolkod\u00e1s vagy a koncentr\u00e1ci\u00f3.<\/li>\n\n\n\n<li><strong>Energiahi\u00e1ny:&nbsp;<\/strong>A szervezetben l\u00e9v\u0151 kis mennyis\u00e9g\u0171 magn\u00e9zium negat\u00edvan befoly\u00e1solja az ATP sejtenergia termel\u00e9s\u00e9t, ami fokozott f\u00e1radts\u00e1g \u00e9s energiahi\u00e1ny \u00e9rz\u00e9s\u00e9hez vezethet.<\/li>\n\n\n\n<li><strong>Rossz alv\u00e1s:&nbsp;<\/strong>A magn\u00e9zium szab\u00e1lyozza azokat a receptorokat (GABA), amelyek relax\u00e1ci\u00f3s \u00e9rz\u00e9st v\u00e1ltanak ki, \u00e9s ugyanakkor r\u00e9szt vesz az izmok ellazul\u00e1s\u00e1ban. Hi\u00e1nya ez\u00e9rt neh\u00e9zs\u00e9geket okozhat a teljes ellazul\u00e1sban, ami elengedhetetlen az elalv\u00e1shoz.<\/li>\n\n\n\n<li><strong>Fokozott idegess\u00e9g:&nbsp;<\/strong>A magn\u00e9zium seg\u00edt cs\u00f6kkenteni a kortizol stresszhormon szintj\u00e9t, amely idegess\u00e9ggel, hangulatv\u00e1ltoz\u00e1sokkal \u00e9s szorong\u00e1ssal j\u00e1r.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<p>A magn\u00e9zium teh\u00e1t egy p\u00f3tolhatatlan mikrot\u00e1panyag, amely teljes eg\u00e9sz\u00e9ben befoly\u00e1solja az \u00e9letmin\u0151s\u00e9get, ak\u00e1r ment\u00e1lis, ak\u00e1r fizikai eg\u00e9szs\u00e9gr\u0151l van sz\u00f3.<span style=\"color: #ff6600\"> [13-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_eletterulet_amelyeken_segithet_az_elegendo_magneziumbevitel\"><\/span>4 \u00e9letter\u00fclet, amelyeken seg\u00edthet az elegend\u0151 magn\u00e9ziumbevitel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9zium<\/a> optim\u00e1lis bevitele fontos a test \u00e1ltal\u00e1nos eg\u00e9szs\u00e9ge \u00e9s harm\u00f3ni\u00e1ja szempontj\u00e1b\u00f3l. M\u00e9g fontosabb, ha sportolsz, ha stressznek vagy kit\u00e9ve vagy n\u0151k eset\u00e9ben a menstru\u00e1ci\u00f3 el\u0151tt \u00e9s ut\u00e1n. P\u00f3tolhatatlan szerepet j\u00e1tszik az eg\u00e9szs\u00e9ges alv\u00e1s k\u00e9rd\u00e9s\u00e9ben is. Mi van em\u00f6g\u00f6tt?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"66439,69676,105352,109624\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_A_magnezium_tamogatja_a_sportteljesitmenyt\"><\/span>1. A magn\u00e9zium t\u00e1mogatja a sportteljes\u00edtm\u00e9nyt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A sportol\u00f3k t\u00f6bbs\u00e9ge ismeri a magn\u00e9zium hat\u00e1s\u00e1t a teljes\u00edtm\u00e9nyre, ez\u00e9rt fokozott figyelmet ford\u00edtanak annak bevitel\u00e9re, ak\u00e1r \u00e9trenden kereszt\u00fcl, ak\u00e1r min\u0151s\u00e9gi t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban. A fizikai aktivit\u00e1s sor\u00e1n az izzad\u00e1s gyakran az \u00e1sv\u00e1nyi anyagok, k\u00f6zt\u00fck a magn\u00e9zium nagyobb vesztes\u00e9g\u00e9hez vezet. R\u00e9szt vesz <strong>a t\u00e1panyag-anyagcser\u00e9ben, az energiatermel\u00e9sben, a feh\u00e9rjetermel\u00e9sben, az izomm\u0171k\u00f6d\u00e9sben \u00e9s a regener\u00e1ci\u00f3s folyamatokban<\/strong>. Sportol\u00e1skor megn\u00f6vekednek a szervezetben az ezekkel a folyamatokkal szemben t\u00e1masztott k\u00f6vetelm\u00e9nyek \u00e9s ezzel egy\u00fctt az ig\u00e9ny is r\u00e1. <span style=\"color: #ff6600\">[17] [18-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Melyek a magn\u00e9zium f\u0151 funkci\u00f3i a sportban?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong><span class=\"\">Seg\u00edt energi\u00e1val ell\u00e1tni a dolgoz\u00f3 izmokat. <\/span><\/strong>A magn\u00e9zium r\u00e9szt vesz az \u00f6sszes t\u00e1panyag (feh\u00e9rje, sz\u00e9nhidr\u00e1t, zs\u00edrok) anyagcser\u00e9j\u00e9ben, amelyek a szervezet energiaforr\u00e1sai. Annak \u00e9rdek\u00e9ben, hogy az izmok ezt az energi\u00e1t mozg\u00e1sukra haszn\u00e1lhass\u00e1k, sz\u00fcks\u00e9ges azt ATP-v\u00e9 alak\u00edtani. Ebben a folyamatban a magn\u00e9zium fontos szerepet j\u00e1tszik.<\/li>\n\n\n\n<li><strong>Elengedhetetlen a megfelel\u0151 izomm\u0171k\u00f6d\u00e9shez. <\/strong>Magn\u00e9zium n\u00e9lk\u00fcl az izmaink \u00e1lland\u00f3 fesz\u00fclts\u00e9gben maradn\u00e1nak. R\u00e9szt vesz azok ellaz\u00edt\u00e1s\u00e1ban, ami a kontrakci\u00f3 (\u00f6sszeh\u00faz\u00f3d\u00e1s) ut\u00e1n k\u00f6vetkezik be. Ennek az anyagnak a hi\u00e1nya ez\u00e9rt kellemetlen izomg\u00f6rcs\u00f6kh\u00f6z vezethet.<\/li>\n\n\n\n<li><strong><span class=\"\">T\u00e1mogatja a <span class=\"goog-text-highlight\">csontok<\/span><\/span> <span class=\"goog-text-highlight\">eg\u00e9szs\u00e9g\u00e9t<\/span>.<\/strong> A magn\u00e9ziumra azlrt is sz\u00fcks\u00e9g van, mert az inakt\u00edv D-vitamin felhaszn\u00e1lhat\u00f3 form\u00e1v\u00e1 alak\u00edtja \u00e1t. A<strong><span style=\"color: #ff6600\">&nbsp;<a href=\"https:\/\/gymbeam.hu\/d-vitamin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D-vitamin<\/a> <\/span><\/strong> el\u0151seg\u00edti a kalcium felsz\u00edv\u00f3d\u00e1s\u00e1t, amely elengedhetetlen a csontok eg\u00e9szs\u00e9g\u00e9hez. A magn\u00e9zium gyakran a magasabb csonts\u0171r\u0171s\u00e9ghez is k\u00f6thet\u0151, amely n\u00f6veli csontok t\u00f6r\u00e9sekkel szembeni ellen\u00e1ll\u00e1s\u00e1t.<\/li>\n\n\n\n<li><strong>Seg\u00edt cs\u00f6kkenteni a f\u00e1radts\u00e1got \u00e9s a kimer\u00fclts\u00e9get. <\/strong>A megfelel\u0151 magn\u00e9ziumbevitel \u00f6sszef\u00fcgg a stabil v\u00e9rcukorszint (gl\u00fck\u00f3zszint) fenntart\u00e1s\u00e1val is. Ennek eredm\u00e9nyek\u00e9nt seg\u00edt megel\u0151zni az izomgyenges\u00e9g \u00e9s a ment\u00e1lis f\u00e1radts\u00e1g \u00e9rz\u00e9s\u00e9t, amelyet gyakran a v\u00e9rcukorszint gyors cs\u00f6kken\u00e9se okoz.<\/li>\n\n\n\n<li><strong><span class=\"\">Teljes\u00edtm\u00e9ny \u00e9s regener\u00e1ci\u00f3 t\u00e1mogat\u00e1sa. <\/span><\/strong>A magn\u00e9zium a megfelel\u0151 jel\u00e1tvitelhez is&nbsp;fontos az izmok \u00e9s az idegek k\u00f6z\u00f6tt. <span class=\"\">Ez akkor fontos, ha felemel\u00fcnk egy neh\u00e9z s\u00falyt vagy azonnal reag\u00e1lnunk kell a j\u00e1t\u00e9k sor\u00e1n \u00e9s gyors l\u00e9p\u00e9st kell tenn\u00fcnk. <\/span>Az izmok \u00e9s az idegek k\u00f6z\u00f6tti j\u00f3 egy\u00fcttm\u0171k\u00f6d\u00e9s lehet\u0151v\u00e9 teszi a sportol\u00f3 pihen\u00e9s\u00e9t \u00e9s t\u00e1mogatja az <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/alvas-segitok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alv\u00e1s min\u0151s\u00e9g\u00e9t<\/a><\/strong><\/span>. Ennek eredm\u00e9nyek\u00e9nt a magn\u00e9zium t\u00e1mogatja az akt\u00edv egy\u00e9n fizikai \u00e9s szellemi erej\u00e9nek regener\u00e1l\u00f3d\u00e1s\u00e1t.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg\" alt=\"Mi\u00e9rt fontos a magn\u00e9zium a sportban?\" class=\"wp-image-286058\" title=\"Mi\u00e9rt fontos a magn\u00e9zium a sportban?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_magnezium_enyhiti_a_PMS_kellemetlen_tuneteit\"><\/span>A magn\u00e9zium enyh\u00edti a PMS kellemetlen t\u00fcneteit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A magn\u00e9zium seg\u00edthet enyh\u00edteni <\/strong>azokat a kellemetlen t\u00fcneteket, amelyeket a n\u0151k a menstru\u00e1ci\u00f3 el\u0151tt \u00e9s alatt tapasztalnak. Ide tartoznak p\u00e9ld\u00e1ul <strong>a fejf\u00e1j\u00e1s, a duzzanatok, a g\u00f6rcs\u00f6k, a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fogyas-a-fizikai-eronlet-javulasa-es-meg-8-egyeb-ok-hogy-elkezdjunk-ugralokotelezni\/\" target=\"_blank\" aria-label=\"f\u00e1radts\u00e1g (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">f\u00e1radts\u00e1g<\/a>&nbsp;<\/span>\u00e9s a hangulatingadoz\u00e1s<\/strong>. A reprodukt\u00edv kor\u00fa n\u0151k csaknem fele tal\u00e1lkozott&nbsp;n\u00e9h\u00e1nyukkal vagy mindegyikkel. A kutat\u00e1sok szerint a <strong>magn\u00e9zium seg\u00edthet enyh\u00edteni ezeket a kellemetlen t\u00fcneteket<\/strong>. <span class=\"\">Leggyakrabban B6-vitaminnal kombin\u00e1lva aj\u00e1nlott, amely t\u00e1mogatja a nyugtat\u00f3 hat\u00e1s\u00e1t.<\/span>&nbsp;<span style=\"color: #ff6600\">[23-25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A PMS gyakran okoz puffad\u00e1st is. <span class=\"\">A k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l megtudhatod, hogy mit kell tenned ebben az esetben:<\/span>&nbsp;<strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/\" class=\"ek-link\">A hasi puffad\u00e1s \u00e9s hogyan k\u00fczdhetj<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/\" target=\"_blank\" aria-label=\"\u00fc (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00fc<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/\" class=\"ek-link\">k le<\/a><\/span><\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg\" alt=\"A magn\u00e9zium seg\u00edt PMS eset\u00e9n\" class=\"wp-image-286073\" title=\"A magn\u00e9zium seg\u00edt PMS eset\u00e9n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_A_magnezium_tamogatja_a_mentalis_funkciok_megfelelo_mukodeset_es_a_stresszkezelest\"><\/span>3. A magn\u00e9zium t\u00e1mogatja a ment\u00e1lis funkci\u00f3k megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9t \u00e9s a stresszkezel\u00e9st<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A magn\u00e9ziumhi\u00e1ny hat\u00e1ssal lehet a ment\u00e1lis eg\u00e9szs\u00e9gre is. Idegesnek, ingerl\u00e9kenynek vagy rosszabbnak \u00e9rezhetj\u00fck magunkat a stresszes helyzetek kezel\u00e9s\u00e9ben. Ez t\u00f6bb hat\u00e1snak k\u00f6sz\u00f6nhet\u0151. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"\">A <a href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9zium<\/a> els\u0151sorban <\/span><strong><span class=\"\">az idegjelek \u00e1tvitel\u00e9t seg\u00edti el\u0151<\/span><\/strong><span class=\"\">&nbsp;\u00e9s szab\u00e1lyozza az agym\u0171k\u00f6d\u00e9st befoly\u00e1sol\u00f3 neurotranszmittereket. <\/span>Ide tartozik p\u00e9ld\u00e1ul a glutam\u00e1t, amely izgat\u00f3 hat\u00e1s\u00fa. Ez azt jelenti, hogy aktiv\u00e1lja az agy olyan funkci\u00f3it, mint a <strong>koncentr\u00e1ci\u00f3, a mem\u00f3ria \u00e9s a gondolkod\u00e1s.<\/strong> <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"\">A t\u00falzott glutam\u00e1taktivit\u00e1s azonban p\u00f6rg\u00e9st okozhat a fejben. <\/span><strong>A magn\u00e9zium cs\u00f6kkentheti a glutam\u00e1t aktivit\u00e1st \u00e9s seg\u00edthet meg\u0151rizni a nyugodt az elm\u00e9t. <\/strong>A <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\"GABA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a><\/span> nev\u0171 m\u00e1sik neurotranszmitterre is hat, amely nyugtat\u00f3bb hat\u00e1st fejt ki. A magn\u00e9zium az aktivit\u00e1s\u00e1nak n\u00f6vel\u00e9s\u00e9vel <strong>el\u0151seg\u00edti a stressz jobb kezel\u00e9s\u00e9t is<\/strong>. <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezenk\u00edv\u00fcl elegend\u0151 magn\u00e9zium a kortizol hormon alacsony szintj\u00e9hez is t\u00e1rsul. Ez az egyik \u00fagynevezett stresszhormon. Ez a magn\u00e9zium egy m\u00e1sik hat\u00e1smechanizmusa, amely \u00edgy kieg\u00e9sz\u00edti a k\u00e9pzeletbeli rejtv\u00e9nyt a stresszes helyzetek jobb kezel\u00e9se \u00e9rdek\u00e9ben.<span style=\"color: #ff6600\"> [28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mit tehetsz m\u00e9g a stressz jobb kezel\u00e9se \u00e9rdek\u00e9ben? Megtudhatod a k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l:&nbsp;<strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/miert-veszelyes-a-stressz-es-hogyan-csokkenthetjuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mi\u00e9rt vesz\u00e9lyes a stressz \u00e9s hogyan cs\u00f6kkentheted?<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg\" alt=\"A magn\u00e9zium seg\u00edt kezelni a stresszt\" class=\"wp-image-286102\" title=\"A magn\u00e9zium seg\u00edt kezelni a stresszt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Jobb_alvas_az_elme_es_a_test_megnyugtatasanak_koszonhetoen\"><\/span>4. Jobb alv\u00e1s az elme \u00e9s a test megnyugtat\u00e1s\u00e1nak k\u00f6sz\u00f6nhet\u0151en<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az alv\u00e1s nemcsak a ment\u00e1lis vagy lelki er\u0151 regener\u00e1l\u00f3d\u00e1s\u00e1hoz, hanem k\u00fcl\u00f6n\u00f6sen az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9g meg\u0151rz\u00e9s\u00e9hez fontos. Nem hi\u00e1ba <strong>alusszuk \u00e1t az \u00e9let\u00fcnk egyharmad\u00e1t<\/strong>. Ha rosszul alszunk, az negat\u00edvan befoly\u00e1solja a k\u00f6vetkez\u0151 napunkat. A rossz hangulat, a f\u00e1radts\u00e1g \u00e9s az \u00e1lland\u00f3 \u00e1s\u00edtoz\u00e1s, valamint a k\u00e9ptelens\u00e9g&nbsp;koncentr\u00e1lni ink\u00e1bb szenved\u00e9st jelent, mint produkt\u00edv napot. A zavartalan alv\u00e1s pedig \u00e9ppen ellenkez\u0151leg, term\u00e9szetes p\u00f6rget\u0151k\u00e9nt hat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>min\u0151s\u00e9gi alv\u00e1s t\u00e1mogathat\u00f3 az elegend\u0151 magn\u00e9ziumbevitellel<\/strong>. Megnyugtatja az elm\u00e9nket \u00e9s a test\u00fcnket. Ez els\u0151sorban annak k\u00f6sz\u00f6nhet\u0151, hogy a magn\u00e9zium k\u00e9pes n\u00f6velni a GABA neurotranszmitter aktivit\u00e1s\u00e1t, amely <strong>relax\u00e1l\u00f3 hat\u00e1s\u00fa<\/strong>. Seg\u00edt a f\u00e1radt izmok ellaz\u00edt\u00e1s\u00e1ban is, ami hozz\u00e1j\u00e1rul a fesz\u00fclts\u00e9g \u00e9rz\u00e9s\u00e9nek \u00e1ltal\u00e1nos cs\u00f6kkent\u00e9s\u00e9hez, \u00edgy \u00f6sszess\u00e9g\u00e9ben k\u00f6nnyebben \u00e9s gyorsabban tudunk elaludni. <span style=\"color: #ff6600\">[29-30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha k\u00edv\u00e1ncsi vagy r\u00e1, hogy mit tehetsz m\u00e9g a jobb alv\u00e1s \u00e9rdek\u00e9ben, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-javitani-az-alvas-minosegen-es-hogyan-befolyasolja-az-az-egeszseget-es-az-izomnovekedes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan jav\u00edthatsz az alv\u00e1sodon \u00e9s hogyan hat az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9re?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg\" alt=\"A magn\u00e9zium seg\u00edt jobban aludni\" class=\"wp-image-286087\" title=\"A magn\u00e9zium seg\u00edt jobban aludni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_kell_enned_ahhoz_hogy_elegendo_magnezium_legyen_a_szervezetedben\"><\/span>Mit kell enned ahhoz, hogy elegend\u0151 magn\u00e9zium legyen a szervezetedben?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha az elegend\u0151 magn\u00e9ziumbevitelre szeretn\u00e9l koncentr\u00e1lni, akkor semmik\u00e9pp se hagyd ki ezeket az \u00e9teleket az \u00e9trendedb\u0151l. <span style=\"color: #ff6600\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u00c9lelmiszer<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Magn\u00e9zium mennyis\u00e9ge 100 g-ban<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kesudi\u00f3<\/a><\/span> vagy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/kesudiovaj-gymbeam.html\" target=\"_blank\" aria-label=\"kesudi\u00f3vaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kesudi\u00f3vaj<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/mandula-raw.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandula<\/a><\/span> vagy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/100-mandulavaj-gymbeam.html\" class=\"ek-link\">mandulavaj<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">270 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/90-os-etcsokolade-gymbeam.html\" target=\"_blank\" aria-label=\"\u00c9tcsokol\u00e1d\u00e9 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00c9tcsokol\u00e1d\u00e9<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoa<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">197 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-otmagos-pehely-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zabk\u00e1sa<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">177 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/huvelyesek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bab<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">171 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/nyers-mogyoro.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">F\u00f6ldimogyor\u00f3<\/a><\/span> vagy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" class=\"ek-link\">f\u00f6ldimogyor\u00f3vaj<\/a>&nbsp;<\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tahini<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">95 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">81 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-spenotpor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spen\u00f3t<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_lehet_novelni_a_magneziumbevitelt_az_etrenddel\"><\/span>Hogyan lehet n\u00f6velni a magn\u00e9ziumbevitelt az \u00e9trenddel?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rendszeresen fogyasztod a fent eml\u00edtett, magas magn\u00e9ziumtartalm\u00fa \u00e9teleket? Ha nem, akkor pr\u00f3b\u00e1ld meg a k\u00f6vetkez\u0151 m\u00f3dos\u00edt\u00e1sokat v\u00e9grehajtani \u00e9trendedben, hogy <strong>term\u00e9szetesen n\u00f6veld<\/strong> az \u00e9trended<strong>&nbsp;magn\u00e9ziumtartalm\u00e1t<\/strong> .<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Egyszer\u0171 m\u00f3dos\u00edt\u00e1sok az \u00e9trendben a magasabb magn\u00e9ziumbevitel \u00e9rdek\u00e9ben:<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><span class=\"\">Cser\u00e9ld a feh\u00e9r kenyeret <\/span><strong><span class=\"\">teljes ki\u0151rl\u00e9s\u0171<\/span><\/strong><span class=\"\"> keny\u00e9rre, amely nagy mennyis\u00e9gben tartalmaz teljes ki\u0151rl\u00e9s\u0171 lisztet.<\/span><\/li>\n\n\n\n<li>A k\u00f6retet feh\u00e9r rizs vagy klasszikus t\u00e9szta form\u00e1j\u00e1ban cser\u00e9ld le&nbsp;<strong>quino\u00e1ra, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-protein-pasta-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">h\u00fcvelyesekb\u0151l k\u00e9sz\u00fclt t\u00e9szt\u00e1ra<\/a><\/span>, hajdin\u00e1ra vagy burgony\u00e1ra.<\/strong><\/li>\n\n\n\n<li>Minden f\u0151\u00e9telhez k\u00e9sz\u00edts&nbsp;<strong>z\u00f6lds\u00e9gsal\u00e1t\u00e1t<\/strong>&nbsp;\u00e9s adj hozz\u00e1 leveles z\u00f6lds\u00e9geket (spen\u00f3tot, fodros kelt, r\u00f3mai sal\u00e1t\u00e1t).<\/li>\n\n\n\n<li>Z\u00f6lds\u00e9gsal\u00e1ta k\u00e9sz\u00edt\u00e9sekor sp\u00f3rolj a majon\u00e9zzel vagy olajos \u00f6ntettel, \u00e9s adj hozz\u00e1 <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-tokmag-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6k<\/a>&#8211;<\/span>, <span class=\"\">napraforg\u00f3- vagy kendermagot<\/span>.<\/strong><\/li>\n\n\n\n<li>Tegy\u00e9l egy adag <strong>100%-os mogyor\u00f3vajat<\/strong> a reggeli zabk\u00e1s\u00e1dba, adj hozz\u00e1 egy mar\u00e9k di\u00f3f\u00e9l\u00e9t vagy kaka\u00f3babot.<\/li>\n\n\n\n<li><span class=\"goog-text-highlight\">Cser\u00e9ld le az \u00e9dess\u00e9geket friss gy\u00fcm\u00f6lcs\u00f6kre, di\u00f3f\u00e9l\u00e9kkel \u00e9s magvakkal keverve, egy kocka kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 \u00e9tcsokol\u00e1d\u00e9ra vagy eg\u00e9szs\u00e9ges <\/span><strong><span class=\"goog-text-highlight\">h\u00e1zi desszertre<\/span><\/strong><span class=\"goog-text-highlight\">, amelyben a feh\u00e9r lisztet teljes ki\u0151rl\u00e9s\u0171 v\u00e1ltozatra vagy<\/span> <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-otmagos-pehely-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zabpehelyre<\/a><\/span>&nbsp;cser\u00e9lted.<\/li>\n\n\n\n<li>Korl\u00e1tozd az alkoholtartalm\u00fa italok fogyaszt\u00e1s\u00e1t. K\u00f3stold meg p\u00e9ld\u00e1ul az alkoholmentes italok k\u00f6z\u00fcl a citrommal \u00e9s ment\u00e1val k\u00e9sz\u00fcltet, vagy pr\u00f3b\u00e1ld ki a <strong>h\u0171t\u00f6tt<\/strong>, <strong><a href=\"https:\/\/gymbeam.hu\/koffein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koffeinmentes<\/a><\/strong> <strong><a href=\"https:\/\/gymbeam.hu\/bcaa\" class=\"ek-link\">BCAA<\/a> <\/strong>italokat.<\/li>\n\n\n\n<li><span class=\"\">A szigor\u00fa, sz\u00fcks\u00e9gtelen\u00fcl korl\u00e1toz\u00f3 \u00e9trendek \u00e9s di\u00e9t\u00e1s italok helyett ink\u00e1bb a <\/span><strong><span class=\"\">kiegyens\u00falyozott, eg\u00e9szs\u00e9ges \u00e9trendet<\/span><\/strong><span class=\"\">&nbsp;v\u00e1laszd.<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha tov\u00e1bbi tippekre vagy k\u00edv\u00e1ncsi az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1hoz, akkor semmik\u00e9pp se hagyd ki a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Milyen az eg\u00e9szs\u00e9ges \u00e9trend \u00e9s hogyan tanulhatsz meg eg\u00e9szs\u00e9gesen \u00e9tkezni?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg\" alt=\"Hogyan n\u00f6veld a magn\u00e9ziumbeviteled az \u00e9trendeddel?\" class=\"wp-image-286255\" title=\"Hogyan n\u00f6veld a magn\u00e9ziumbeviteled az \u00e9trendeddel?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_magnezium_ajanlott_napi_adagja\"><\/span>A magn\u00e9zium aj\u00e1nlott napi adagja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az aj\u00e1nlott napi adag feln\u0151tteknek&nbsp;<strong>300-400 mg<\/strong>. <span class=\"\">Ez az adag n\u00e9ha nem elegend\u0151, \u00e9s bizonyos esetekben hely\u00e9nval\u00f3 lehet n\u00f6velni. <\/span>Ez gyakran fokozott izzad\u00e1s (sport, forr\u00f3 k\u00f6rnyezetben val\u00f3 mozg\u00e1s, megn\u00f6vekedett testh\u0151m\u00e9rs\u00e9klet), em\u00e9szt\u00e9si zavarok vagy stresszes id\u0151szakokban fordul el\u0151. <span style=\"color: #ff6600\">[32-33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span class=\"\">Az ig\u00e9nyes sporttev\u00e9kenys\u00e9gek<\/span><\/strong><span class=\"\">&nbsp;sor\u00e1n a szervezet magn\u00e9ziumig\u00e9nye <\/span><strong><span class=\"\">ak\u00e1r 10-20%-kal<\/span><\/strong> <span class=\"\">is <\/span><strong><span class=\"\">megn\u0151het<\/span><\/strong>. <span style=\"color: #ff6600\">[34-35]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_taplalekkiegeszitokben_talalhato_magnezium_melyik_formaja_a_legjobb\"><\/span>A t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kben tal\u00e1lhat\u00f3 magn\u00e9zium melyik form\u00e1ja a legjobb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/magnezium\" class=\"ek-link\">magn\u00e9zium<\/a> t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k ide\u00e1lis v\u00e1laszt\u00e1s azok sz\u00e1m\u00e1ra, akik nem esznek rendszeresen magn\u00e9ziumban gazdag \u00e9teleket, vagy t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel akarj\u00e1k biztos\u00edtani az elegend\u0151 bevitel\u00fcket. Ezek a kieg\u00e9sz\u00edt\u0151k <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapszul\u00e1k<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/magnezium-citrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">old\u00f3d\u00f3 porok<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/magnesium-shot-gymbeam.html\" class=\"ek-link\">shotok<\/a><\/span>&nbsp;vagy&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/magnesium-chelate-b6-gymbeam.html\" class=\"ek-link\">pezsg\u0151tablett\u00e1k<\/a><\/span>&nbsp;form\u00e1j\u00e1ban fogyaszthat\u00f3k.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az ide\u00e1lis t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 kiv\u00e1laszt\u00e1sakor fontos figyelni, hogy milyen biol\u00f3giai form\u00e1ban tal\u00e1lhat\u00f3 benne a magn\u00e9zium. Ez a forma befoly\u00e1solja a magn\u00e9zium felsz\u00edv\u00f3d\u00e1s\u00e1t \u00e9s felhaszn\u00e1lhat\u00f3s\u00e1g\u00e1t a szervezetben. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jobban felsz\u00edv\u00f3d\u00f3 form\u00e1k:<\/strong> citr\u00e1t, kel\u00e1tk\u00f6t\u00e9s (p\u00e9ld\u00e1ul biszglicin\u00e1t vagy lakt\u00e1t form\u00e1j\u00e1ban).<\/li>\n\n\n\n<li><strong><span class=\"\">Rosszabb felsz\u00edv\u00f3d\u00e1s\u00fa form\u00e1k:<\/span><\/strong><span class=\"\"> oxid, szulf\u00e1t, karbon\u00e1t.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"\">P\u00e9ld\u00e1ul a kel\u00e1tk\u00f6t\u00e9s (leggyakrabban magn\u00e9zium -biszglicin\u00e1t form\u00e1j\u00e1ban) felsz\u00edv\u00f3d\u00e1sa sok esetben t\u00f6bbsz\u00f6r\u00f6sen megel\u0151zi az oxidform\u00e1t. <\/span>A <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/liposomal-magnezium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">liposzom\u00e1lis<\/a><\/span> <span class=\"\">form\u00e1ban l\u00e9v\u0151 magn\u00e9zium szint\u00e9n kiv\u00e1l\u00f3 felhaszn\u00e1lhat\u00f3s\u00e1got \u00e9s felsz\u00edv\u00f3d\u00e1st k\u00edn\u00e1l, ennek k\u00f6sz\u00f6nhet\u0151en az em\u00e9szt\u0151rendszeren kereszt\u00fcl m\u00e9g gyorsabban ker\u00fcl a v\u00e9rbe \u00e9s ak\u00e1r 95%-os felsz\u00edv\u00f3d\u00e1st is el\u00e9rhet<\/span>. <span style=\"color: #ff6600\">[36-38]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg\" alt=\"Magn\u00e9ziumtartalm\u00fa t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\" class=\"wp-image-286135\" title=\"Magn\u00e9ziumtartalm\u00fa t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miben_segit_a_magnezium\"><\/span>Miben seg\u00edt a magn\u00e9zium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seg\u00edt cs\u00f6kkenteni a f\u00e1radts\u00e1got \u00e9s a kimer\u00fclts\u00e9get.<\/li>\n\n\n\n<li>T\u00e1mogatja a megfelel\u0151 izomm\u0171k\u00f6d\u00e9st \u00e9s fenntartja a csontok \u00e9s fogak eg\u00e9szs\u00e9g\u00e9t.<\/li>\n\n\n\n<li>Seg\u00edt fenntartani az idegrendszer \u00e9s az elme megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9t.<\/li>\n\n\n\n<li>R\u00e9szt vesz a feh\u00e9rjeszint\u00e9zisben.<\/li>\n\n\n\n<li>Hozz\u00e1j\u00e1rul az energia felszabad\u00edt\u00e1s\u00e1hoz \u00e9s felhaszn\u00e1l\u00e1s\u00e1hoz.<\/li>\n\n\n\n<li>T\u00e1mogatja az elektrolit egyens\u00faly fenntart\u00e1s\u00e1t a szervezetben.<\/li>\n\n\n\n<li>Szerepet j\u00e1tszik a sejtoszt\u00f3d\u00e1s folyamat\u00e1ban.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_ebbol_a_tanulsag\"><\/span>Mi ebb\u0151l a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A szervezetben sz\u00e1mos fontos folyamat f\u00fcgg a magn\u00e9ziumt\u00f3l. Fontoss\u00e1ga n\u0151 a sportban, stresszes helyzetekben vagy a n\u0151kn\u00e9l a menstru\u00e1ci\u00f3 el\u0151tt \u00e9s alatt. Jelent\u0151s hat\u00e1ssal van a stresszkezel\u00e9sre \u00e9s a nyugodt alv\u00e1sra is. <strong>A magn\u00e9ziumhi\u00e1ny izomg\u00f6rcs\u00f6kben, f\u00e1radts\u00e1gban vagy idegess\u00e9gben nyilv\u00e1nulhat meg. <\/strong>Ezt megel\u0151zhetj\u00fck, ha ezt az \u00e1sv\u00e1nyi anyagot elegend\u0151 mennyis\u00e9gben fogyasztjuk az \u00e9trendb\u0151l vagy a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kb\u0151l. Ezek k\u00f6z\u00fcl fontos olyan term\u00e9keket v\u00e1lasztani, amelyek szerves magn\u00e9ziumform\u00e1t tartalmaznak, amely jellemz\u0151en jobban felsz\u00edv\u00f3dik a szervezetben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szoktad p\u00f3tolni a magn\u00e9ziumot vagy annak \u00e9trendi bevitel\u00e9re t\u00e1maszkodsz? Ha tetszett a cikk, felt\u00e9tlen\u00fcl oszd meg a bar\u00e1taiddal, hogy \u0151k is megtudhass\u00e1k, milyen fontos a megfelel\u0151 magn\u00e9ziumbevitel.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagnesium\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A magn\u00e9zium el\u0151seg\u00edti az izomm\u0171k\u00f6d\u00e9st, megel\u0151zi a g\u00f6rcs\u00f6ket \u00e9s jav\u00edtja a stressz kezel\u00e9s\u00e9t. Milyen egy\u00e9b hat\u00e1sai vannak \u00e9s melyek a legjobb magn\u00e9ziumforr\u00e1sok?<\/p>\n","protected":false},"author":129,"featured_media":285964,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[6876,7626,7356,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-300118","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-asvanyi-anyagok","9":"tag-egeszseg","10":"tag-etrend-hu","11":"tag-taplalekkiegeszitok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>G\u00f6rcs\u00f6k, f\u00e1radts\u00e1g, ingerl\u00e9kenys\u00e9g \u00e9s alv\u00e1s. Mit befoly\u00e1sol m\u00e9g a magn\u00e9zium? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A magn\u00e9zium el\u0151seg\u00edtheti a sportteljes\u00edtm\u00e9nyt, jav\u00edthatja az alv\u00e1st, enyh\u00edtheti a PMS t\u00fcneteit vagy megel\u0151zheti a g\u00f6rcs\u00f6ket. Mik a tov\u00e1bbi hat\u00e1sai \u00e9s melyek a legjobb forr\u00e1sai?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"G\u00f6rcs\u00f6k, f\u00e1radts\u00e1g, ingerl\u00e9kenys\u00e9g \u00e9s alv\u00e1s. 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