When exercising, some people may experience muscle twitching. Is it because of calcium deficiency? In fact, not necessarily. Maybe eating more foods rich in magnesium can make you more energetic if you love to exercise. Magnesium is an essential element for maintaining human life activities. It has the function of regulating nerve and muscle activity and enhancing endurance. Magnesium is a necessary substance in the metabolism of calcium, vitamin C, phosphorus, sodium, potassium, etc.; it also plays an important role in the normal operation of neuromuscular functions and blood sugar conversion.
Efficacy of food supplements: Enhance exercise endurance
Why is it better to supplement some magnesium before exercise? Because sweating more during exercise will increase the excretion of magnesium. The longer the exercise, the greater the intensity, the more electrolytes are lost, and the greater the loss of magnesium; especially Long-term, high-intensity exercise will consume a large amount of magnesium in the body, thereby reducing muscle exercise capacity, reducing exercise endurance, and even causing convulsions, spasms, etc. Therefore, eating an appropriate amount of spinach, which is rich in magnesium, before exercise can improve cardiopulmonary function during exercise and increase endurance.
How to eat nutritiously: Eight treasures together provide more nutrition
Spinach can be stir-fried, made into soup, or served cold. Babao spinach is a simple and nutritious way to eat it. Prepare 500g spinach, and then prepare some carrots, winter bamboo shoots, mushrooms, ham, dried shrimps, almonds, walnut kernels, mushrooms, green onions, ginger, salt, cooking wine, chicken essence, sesame oil, cooking oil, etc. as auxiliary ingredients. Blanch all the ingredients separately in boiling water, take them out and let them cool and drain. Heat the pot and pour oil. When the oil is hot, add shredded onion, ginger, shredded ham, dried shrimps, and cooking wine and stir-fry evenly. Pour into a vessel, add spinach and other accessories, and mix well with salt, chicken essence, and sesame oil. .
Special reminder: Don’t ignore calcium and phosphorus when supplementing magnesium
When eating spinach, be careful not to eat it with tofu, and avoid eating it with leeks. When consuming magnesium-containing foods, you should also pay attention to the intake ratio of calcium, phosphorus, and magnesium. Generally, the ratio of the three should be 5:3:1. If you consume too much or too little of one of them, the absorption of other nutrients will be affected, which will affect your health.
Warm reminder: Every 100 grams of spinach contains 80 mg of magnesium, and the human body needs a daily intake of 320 mg of magnesium. The magnesium content in peanut butter is also very highDon't be too rich. A whole-wheat sandwich with peanut butter can also meet your daily magnesium needs.