\u65b0\u95fb\u6765\u6e90:\u00a0\u661f\u5c9b\u65e5\u62a5 \u2013 \u65b0\u95fb\u53d6\u81ea\u5404\u5927\u65b0\u95fb\u5a92\u4f53\uff0c\u65b0\u95fb\u5185\u5bb9\u5e76\u4e0d\u4ee3\u8868\u672c\u7f51\u7acb\u573a\uff01<\/p>\n\n\n\n
\u4f60\u662f\u4e0d\u662f\u5e38\u5e38\u7761\u4e0d\u597d\u3001\u5bb9\u6613\u75b2\u52b3\u3001\u808c\u8089\u62bd\u7b4b\uff0c\u6216\u662f\u60c5\u7eea\u65f6\u597d\u65f6\u574f\uff1f<\/p>\n\n\n\n
\u4f60\u53bb\u770b\u533b\u751f\uff0c\u8840\u6db2\u62a5\u544a\u4e00\u5207\u6b63\u5e38\uff0c\u4f46\u5c31\u662f\u89c9\u5f97\u8eab\u4f53\u54ea\u91cc\u4e0d\u5bf9\u52b2\u3002<\/p>\n\n\n\n
\u6709\u4e00\u4e2a\u53ef\u80fd\u6027\uff0c\u5f88\u591a\u4eba\u5b8c\u5168\u6ca1\u60f3\u5230\uff1a\u4f60\u53ef\u80fd\u7f3a\u9541\u3002<\/p>\n\n\n\n
\u6839\u636e NIH\uff08\u7f8e\u56fd\u56fd\u5bb6\u536b\u751f\u7814\u7a76\u9662\uff09\u7684 NHANES \u8c03\u67e5\uff0c\u7f8e\u56fd\u6709\u5c06\u8fd1 48% \u7684\u4eba\uff0c\u6bcf\u5929\u4ece\u996e\u98df\u4e2d\u6444\u53d6\u7684\u9541\uff0c\u4f4e\u4e8e\u8eab\u4f53\u9700\u8981\u7684\u91cf\u3002\u4e0d\u662f\u5c11\u6570\u4eba\uff0c\u63a5\u8fd1\u4e00\u534a\u3002<\/p>\n\n\n\n
\u9541\u662f\u4ec0\u4e48\uff1f\u4e3a\u4ec0\u4e48\u90a3\u4e48\u91cd\u8981\uff1f
\u9541\u662f\u4eba\u4f53\u7b2c\u56db\u4e30\u5bcc\u7684\u77ff\u7269\u8d28\uff0c\u4ec5\u6b21\u4e8e\u9499\u3001\u94a0\u3001\u94be\u3002<\/p>\n\n\n\n
\u5b83\u53c2\u4e0e\u4f60\u4f53\u5185\u8d85\u8fc7 300 \u79cd\u9175\u7d20\u53cd\u5e94\uff0c\u5305\u62ec\u80fd\u91cf\u7684\u4ea7\u751f\u3001\u86cb\u767d\u8d28\u7684\u5408\u6210\u3001\u795e\u7ecf\u7684\u4f20\u5bfc\u3001\u808c\u8089\u7684\u6536\u7f29\u4e0e\u653e\u677e\u3001\u8840\u7cd6\u7684\u8c03\u8282\uff0c\u4ee5\u53ca\u8840\u538b\u7684\u63a7\u5236\u3002<\/p>\n\n\n\n
\u7b80\u5355\u8bf4\uff1a\u4f60\u7684\u8eab\u4f53\u51e0\u4e4e\u6bcf\u4e00\u4e2a\u91cd\u8981\u529f\u80fd\uff0c\u90fd\u9700\u8981\u9541\u5728\u80cc\u540e\u5e2e\u5fd9\u3002<\/p>\n\n\n\n
\u6b64\u5916\uff0c\u9541\u4e5f\u662f\u8840\u6e05\u7d20\uff08Serotonin\uff09\u5408\u6210\u7684\u8f85\u52a9\u5143\u7d20\u3002\u8840\u6e05\u7d20\u662f\u8ddf\u4f60\u7684\u60c5\u7eea\u3001\u7761\u7720\u548c\u538b\u529b\u8c03\u8282\u6709\u5173\u7684\u795e\u7ecf\u4f20\u5bfc\u7269\u8d28\u3002\u9541\u4e0d\u591f\uff0c\u8840\u6e05\u7d20\u7684\u5408\u6210\u5c31\u53ef\u80fd\u53d7\u5f71\u54cd\uff0c\u8ba9\u4f60\u66f4\u5bb9\u6613\u611f\u5230\u7126\u8651\u3001\u5931\u7720\u6216\u60c5\u7eea\u4f4e\u843d\u3002<\/p>\n\n\n\n
\u7f3a\u9541\u7684\u8eab\u4f53\u4f1a\u53d1\u51fa\u4ec0\u4e48\u4fe1\u53f7\uff1f
\u5f88\u591a\u7f3a\u9541\u7684\u65e9\u671f\u75c7\u72b6\uff0c\u5f88\u5bb9\u6613\u88ab\u8bef\u4ee5\u4e3a\u662f\u201c\u5de5\u4f5c\u592a\u7d2f\u4e86\u201d\u6216\u201c\u5e74\u7eaa\u5927\u4e86\u201d\u3002<\/p>\n\n\n\n
\u4ee5\u4e0b\u8fd9\u4e9b\u662f\u5e38\u89c1\u7684\u7f3a\u9541\u4fe1\u53f7\uff1a<\/p>\n\n\n\n
\u5bb9\u6613\u75b2\u52b3\uff0c\u611f\u89c9\u8eab\u4f53\u6ca1\u7535\u3002<\/p>\n\n\n\n
\u7761\u7720\u54c1\u8d28\u5dee\uff0c\u96be\u4ee5\u5165\u7761\u6216\u5bb9\u6613\u5728\u534a\u591c\u9192\u6765\u3002<\/p>\n\n\n\n
\u808c\u8089\u62bd\u7b4b\u6216\u4e0d\u81ea\u4e3b\u8df3\u52a8\uff0c\u7279\u522b\u662f\u5c0f\u817f\u3002<\/p>\n\n\n\n
\u504f\u5934\u75db\u6216\u5934\u75db\u9891\u7e41\u53d1\u4f5c\u3002<\/p>\n\n\n\n
\u7126\u8651\u3001\u60c5\u7eea\u4e0d\u7a33\uff0c\u5bf9\u538b\u529b\u53cd\u5e94\u7279\u522b\u5f3a\u70c8\u3002<\/p>\n\n\n\n
\u4fbf\u79d8\u6216\u80a0\u80c3\u8815\u52a8\u53d8\u6162\u3002<\/p>\n\n\n\n
\u957f\u671f\u4f4e\u5ea6\u53d1\u708e\uff0c\u514d\u75ab\u7cfb\u7edf\u53cd\u590d\u51fa\u95ee\u9898\u3002<\/p>\n\n\n\n
\u9700\u8981\u7279\u522b\u63d0\u9192\uff1a\u8fd9\u4e9b\u75c7\u72b6\u4e5f\u53ef\u80fd\u7531\u5176\u4ed6\u539f\u56e0\u5f15\u8d77\u3002\u5982\u679c\u4f60\u957f\u671f\u51fa\u73b0\u591a\u79cd\u75c7\u72b6\uff0c\u5efa\u8bae\u8bf7\u533b\u5e08\u8bc4\u4f30\uff0c\u5fc5\u8981\u65f6\u68c0\u67e5\u8840\u6db2\u4e2d\u7684\u9541\u6d53\u5ea6\u3002<\/p>\n\n\n\n
\u4e3a\u4ec0\u4e48\u73b0\u4ee3\u4eba\u8fd9\u4e48\u5bb9\u6613\u7f3a\u9541\uff1f
\u81ea\u7136\u7597\u6cd5\u533b\u5e08\u517c\u533b\u5b66\u535a\u58eb Carolyn Dean \u5728\u8457\u4f5c\u300a\u9541\u7684\u5947\u8ff9\u300b\u4e2d\u6307\u51fa\uff0c\u73b0\u4ee3\u751f\u6d3b\u6709\u4e09\u4e2a\u8ba9\u9541\u5927\u91cf\u6d41\u5931\u7684\u4e3b\u8981\u539f\u56e0\u3002<\/p>\n\n\n\n
\u7b2c\u4e00\uff0c\u996e\u98df\u7cbe\u5236\u5316\u3002<\/p>\n\n\n\n
\u767d\u7c73\u3001\u767d\u5410\u53f8\u3001\u767d\u9762\u6761\u5728\u52a0\u5de5\u7cbe\u5236\u7684\u8fc7\u7a0b\u4e2d\uff0c\u6d41\u5931\u4e86\u5927\u91cf\u7684\u77ff\u7269\u8d28\uff0c\u5305\u62ec\u9541\u3002\u5168\u8c37\u7269\u5728\u88ab\u78e8\u6210\u7cbe\u5236\u6dc0\u7c89\u7684\u8fc7\u7a0b\u4e2d\uff0c\u53ef\u4ee5\u635f\u5931\u8d85\u8fc7 80% \u7684\u9541\u3002<\/p>\n\n\n\n
\u7b2c\u4e8c\uff0c\u957f\u671f\u538b\u529b\u3002<\/p>\n\n\n\n
\u538b\u529b\u4f1a\u4fc3\u4f7f\u8eab\u4f53\u5927\u91cf\u6d88\u8017\u9541\uff0c\u800c\u9541\u4e0d\u591f\u53c8\u8ba9\u4f60\u5bf9\u538b\u529b\u66f4\u52a0\u654f\u611f\uff0c\u5f62\u6210\u6076\u6027\u5faa\u73af\u3002\u8fd9\u5728\u73b0\u4ee3\u7f8e\u56fd\u7684\u5de5\u4f5c\u6587\u5316\u4e2d\u7279\u522b\u666e\u904d\u3002<\/p>\n\n\n\n
\u7b2c\u4e09\uff0c\u7cd6\u548c\u5496\u5561\u56e0\u6444\u53d6\u8fc7\u591a\u3002<\/p>\n\n\n\n
\u8eab\u4f53\u5728\u4ee3\u8c22\u5927\u91cf\u7cd6\u5206\u7684\u65f6\u5019\uff0c\u4f1a\u6d88\u8017\u9541\u3002\u5496\u5561\u56e0\u5219\u4f1a\u52a0\u901f\u9541\u900f\u8fc7\u5c3f\u6db2\u6d41\u5931\u3002\u5982\u679c\u4f60\u6bcf\u5929\u559d\u597d\u51e0\u676f\u5496\u5561\u52a0\u751c\u996e\u6599\uff0c\u4f60\u7684\u9541\u53ef\u80fd\u6bd4\u4f60\u4ee5\u4e3a\u7684\u6d88\u8017\u5f97\u66f4\u5feb\u3002<\/p>\n\n\n\n
\u6bcf\u5929\u9700\u8981\u591a\u5c11\u9541\uff1f\u5b98\u65b9\u5efa\u8bae\u6570\u5b57
\u6839\u636e NIH \u7684\u6bcf\u65e5\u5efa\u8bae\u6444\u53d6\u91cf\uff08RDA\uff09\uff1a<\/p>\n\n\n\n
\u6210\u5e74\u7537\u6027\uff0819-70\u5c81\uff09\uff1a\u6bcf\u5929 400-420mg<\/p>\n\n\n\n
\u6210\u5e74\u5973\u6027\uff0819-70\u5c81\uff09\uff1a\u6bcf\u5929 310-320mg<\/p>\n\n\n\n
\u6000\u5b55\u5973\u6027\uff1a\u6bcf\u5929 350-360mg<\/p>\n\n\n\n
4 \u5927\u7c7b\u98df\u7269\u5e2e\u4f60\u8865\u9541\uff0c\u52a0\u4e0a\u7f8e\u56fd\u8d85\u5e02\u5bb9\u6613\u4e70\u5230\u7684\u9009\u9879
\u7b2c\u4e00\u7c7b\uff1a\u6df1\u7eff\u8272\u852c\u83dc<\/p>\n\n\n\n
\u83e0\u83dc\u662f\u9541\u542b\u91cf\u6700\u9ad8\u7684\u852c\u83dc\u4e4b\u4e00\u3002\u4e00\u676f\u716e\u719f\u7684\u83e0\u83dc\u7ea6\u542b 157mg \u7684\u9541\uff0c\u76f8\u5f53\u4e8e\u5973\u6027\u6bcf\u65e5\u9700\u6c42\u91cf\u7684\u4e00\u534a\u3002\u7518\u84dd\u83dc\uff08Kale\uff09\u3001\u82a5\u83dc\u3001\u7fbd\u8863\u7518\u84dd\u4e5f\u90fd\u662f\u597d\u6765\u6e90\u3002<\/p>\n\n\n\n
\u7b2c\u4e8c\u7c7b\uff1a\u575a\u679c\u4e0e\u79cd\u5b50<\/p>\n\n\n\n
\u5357\u74dc\u7c7d\u662f\u9541\u5bc6\u5ea6\u6700\u9ad8\u7684\u98df\u7269\u4e4b\u4e00\uff0c\u6bcf\u76ce\u53f8\u7ea6\u542b 150mg\u3002\u674f\u4ec1\uff08\u6bcf\u76ce\u53f8\u7ea6 80mg\uff09\u3001\u8170\u679c\uff08\u6bcf\u76ce\u53f8\u7ea6 74mg\uff09\u5728 Costco \u548c Trader Joe\u2019s \u90fd\u5f88\u5bb9\u6613\u4e70\u5230\u3002<\/p>\n\n\n\n
\u7b2c\u4e09\u7c7b\uff1a\u8c46\u7c7b\uff08\u539f\u6587\u6ca1\u63d0\uff0c\u4f46\u8fd9\u662f\u7f8e\u56fd\u8bfb\u8005\u6700\u5bb9\u6613\u589e\u52a0\u7684\u6765\u6e90\uff09<\/p>\n\n\n\n
\u9ed1\u8c46\u3001\u6bdb\u8c46\u3001\u6241\u8c46\u3001\u9e70\u5634\u8c46\u90fd\u662f\u5f88\u597d\u7684\u9541\u6765\u6e90\u3002\u4e00\u676f\u716e\u719f\u7684\u9ed1\u8c46\u7ea6\u542b 120mg \u7684\u9541\u3002\u58a8\u897f\u54e5\u6599\u7406\u3001\u62cc\u6c99\u62c9\u90fd\u53ef\u4ee5\u8f7b\u677e\u52a0\u5165\u3002<\/p>\n\n\n\n
\u7b2c\u56db\u7c7b\uff1a\u5168\u8c37\u6742\u7cae<\/p>\n\n\n\n
\u71d5\u9ea6\u3001\u7cd9\u7c73\u3001\u85dc\u9ea6\uff08Quinoa\uff09\u3001\u5168\u9ea6\u9762\u5305\u3002\u6bcf\u5929\u65e9\u9910\u5403\u4e00\u7897\u71d5\u9ea6\uff0c\u5c31\u80fd\u63d0\u4f9b\u7ea6 60mg \u7684\u9541\u3002<\/p>\n\n\n\n
\u989d\u5916\u52a0\u5206\uff1a\u9ed1\u5de7\u514b\u529b<\/p>\n\n\n\n
70% \u4ee5\u4e0a\u7684\u9ed1\u5de7\u514b\u529b\u6bcf\u76ce\u53f8\u7ea6\u542b 65mg \u7684\u9541\uff0c\u800c\u4e14\u662f\u5f88\u591a\u4eba\u613f\u610f\u6267\u884c\u7684\u201c\u751c\u871c\u8865\u9541\u6cd5\u201d\u3002<\/p>\n\n\n\n
\u5982\u679c\u8003\u8651\u8865\u5145\u9541\u4fdd\u5065\u54c1\uff0c\u9700\u8981\u77e5\u9053\u7684\u4e8b
\u5e02\u9762\u4e0a\u6709\u5f88\u591a\u9541\u8865\u5145\u5242\uff0c\u6700\u5e38\u89c1\u7684\u51e0\u79cd\uff1a<\/p>\n\n\n\n
\u9541\u7518\u80fa\u9178\uff08Magnesium Glycinate\uff09\uff1a\u5438\u6536\u7387\u9ad8\uff0c\u5bf9\u80a0\u80c3\u6bd4\u8f83\u6e29\u548c\uff0c\u9002\u5408\u6539\u5584\u7761\u7720\u3002<\/p>\n\n\n\n
\u9541\u67e0\u6aac\u9178\uff08Magnesium Citrate\uff09\uff1a\u5438\u6536\u7387\u4e5f\u4e0d\u9519\uff0c\u4f46\u5927\u5242\u91cf\u53ef\u80fd\u6709\u8f7b\u6cfb\u6548\u679c\u3002<\/p>\n\n\n\n
\u9541\u6c27\u5316\u7269\uff08Magnesium Oxide\uff09\uff1a\u4fbf\u5b9c\u4f46\u5438\u6536\u7387\u8f83\u4f4e\u3002<\/p>\n\n\n\n
\u5b89\u5168\u6ce8\u610f\u4e8b\u9879\uff08YMYL \u5fc5\u8bfb\uff09\uff1a<\/p>\n\n\n\n
NIH \u5efa\u8bae\uff0c\u6765\u81ea\u8865\u5145\u5242\u7684\u9541\uff0c\u6bcf\u5929\u4e0d\u8981\u8d85\u8fc7 350mg\u3002<\/p>\n\n\n\n
\u8fc7\u91cf\u9541\u8865\u5145\u5242\u53ef\u80fd\u5bfc\u81f4\u8179\u6cfb\u3001\u6076\u5fc3\u3001\u8179\u90e8\u75c9\u631b\u3002<\/p>\n\n\n\n
\u5982\u679c\u4f60\u6709\u80be\u810f\u75be\u75c5\uff0c\u5fc5\u987b\u5728\u533b\u5e08\u76d1\u7763\u4e0b\u624d\u80fd\u8865\u5145\u9541\uff0c\u56e0\u4e3a\u80be\u810f\u8d1f\u8d23\u6392\u51fa\u591a\u9980\u7684\u9541\uff0c\u80be\u529f\u80fd\u4e0d\u4f73\u65f6\u53ef\u80fd\u9020\u6210\u9541\u79ef\u805a\u3002<\/p>\n\n\n\n
\u67d0\u4e9b\u836f\u7269\u4f1a\u4e0e\u9541\u8865\u5145\u5242\u76f8\u4e92\u5f71\u54cd\uff0c\u5305\u62ec\u6297\u751f\u7d20\u3001\u5229\u5c3f\u5242\u3001\u5236\u9178\u5242\uff08PPI\uff09\u3002\u5982\u679c\u4f60\u6709\u5728\u670d\u7528\u8fd9\u4e9b\u836f\u7269\uff0c\u5148\u8c18\u8be2\u533b\u5e08\u518d\u8865\u5145\u3002<\/p>\n\n\n\n
\u5e38\u89c1\u95ee\u9898
Q\uff1a\u8840\u6db2\u68c0\u67e5\u80fd\u9a8c\u51fa\u7f3a\u9541\u5417\uff1f<\/p>\n\n\n\n
\u6807\u51c6\u7684\u8840\u6e05\u9541\uff08Serum Magnesium\uff09\u68c0\u67e5\u53ef\u4ee5\u5927\u6982\u4e86\u89e3\u60c5\u51b5\uff0c\u4f46\u5b83\u53ea\u53cd\u6620\u8840\u6db2\u4e2d\u7684\u9541\uff0c\u800c\u5168\u8eab\u5927\u7ea6 99% \u7684\u9541\u50a8\u5b58\u5728\u9aa8\u9abc\u548c\u7ec6\u80de\u5185\u3002\u8840\u6db2\u503c\u6b63\u5e38\uff0c\u4e0d\u4ee3\u8868\u5168\u8eab\u7684\u9541\u90fd\u8db3\u591f\u3002\u5982\u679c\u6709\u7591\u8651\uff0c\u53ef\u4ee5\u548c\u533b\u5e08\u8ba8\u8bba\u662f\u5426\u9700\u8981\u66f4\u7ec6\u81f4\u7684\u8bc4\u4f30\u3002<\/p>\n\n\n\n
Q\uff1a\u591a\u5403\u83e0\u83dc\u5c31\u591f\u4e86\u5417\uff1f<\/p>\n\n\n\n
\u5982\u679c\u4f60\u80fd\u6bcf\u5929\u5403\u8db3\u591f\u7684\u6df1\u7eff\u8272\u852c\u83dc\u3001\u575a\u679c\u548c\u5168\u8c37\uff0c\u901a\u5e38\u53ef\u4ee5\u8fbe\u5230\u6bcf\u65e5\u5efa\u8bae\u91cf\u3002\u95ee\u9898\u662f\u5927\u591a\u6570\u7f8e\u56fd\u4eba\u7684\u5b9e\u9645\u996e\u98df\u79bb\u8fd9\u4e2a\u76ee\u6807\u5dee\u5f88\u8fdc\u3002\u5747\u8861\u591a\u6837\u7684\u996e\u98df\u4ecd\u7136\u662f\u6700\u597d\u7684\u7b56\u7565\u3002<\/p>\n\n\n\n
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