{"id":318,"date":"2019-09-22T05:52:28","date_gmt":"2019-09-22T02:52:28","guid":{"rendered":"https:\/\/www.sporplaza.com\/blog\/?p=318"},"modified":"2019-09-17T13:32:50","modified_gmt":"2019-09-17T10:32:50","slug":"sporcular-icin-magnezyum","status":"publish","type":"post","link":"https:\/\/www.sporplaza.com\/blog\/sporcular-icin-magnezyum\/","title":{"rendered":"Sporcular \u0130\u00e7in Magnezyum"},"content":{"rendered":"\n

Magnezyum v\u00fccudumuz i\u00e7in b\u00fcy\u00fck \u00f6nemi olan minerallerden bir tanesidir. Sporcular yerine g\u00f6re v\u00fccutlar\u0131n\u0131n limitlerini zorlad\u0131klar\u0131ndan sporcular i\u00e7in magnezyum daha da \u00f6nemlidir. Magnezyumun %60 \u0131 kalsiyum ile birlikte kemiklerde geri kalan %40 l\u0131k k\u0131s\u0131m ise kan ve kas sistemlerinde g\u00f6r\u00fcl\u00fcr. Magnezyum protein sentezinde enzim sisteminin i\u015fleyi\u015finde g\u00f6rev al\u0131r. Kalp kas\u0131n\u0131n kas\u0131lma ve gev\u015femesinde de magnezyumun rol\u00fc b\u00fcy\u00fckt\u00fcr.<\/p>\n\n\n\n

Bilinen en \u00f6nemli g\u00f6revi ise kas sistemi ve sinir sisteminin gev\u015femesidir. Bu sebeple depresyona dahi olumlu etkisi olabilece\u011fi s\u00f6ylenmektedir. Bu sebeple magnezyuma anti stres minerali de denilmektedir. <\/p>\n\n\n\n

Sporcularda Magnezyum Eksiki\u011fi<\/h2>\n\n\n\n

Sporcularda magnezyum eksikli\u011finin en bariz belirtisi kramp dedi\u011fimiz kaslar\u0131n kas\u0131lmas\u0131 halidir. Genelde ayakta ve baca\u011f\u0131n alt k\u0131sm\u0131nda bu kramlara rastlan\u0131l\u0131r. Bunun yan\u0131nda magnezyum eksikli\u011finin uzun vadede \u00e7ok daha farkl\u0131 belirtileri de olacakt\u0131r.<\/p>\n\n\n\n

\"Sporcular
Sporcular \u0130\u00e7in Magnezyum<\/figcaption><\/figure>\n\n\n\n

Magnezyum Hangi Besinlerde Bulunur<\/h2>\n\n\n\n

Marul, kuzu kula\u011f\u0131, roka, k\u0131v\u0131rc\u0131k, \u0131spanak semiz otu gibi ye\u015fil yaprakl\u0131 bitkilerde magnezyum \u00e7ok miktarda bulunur. Bakliyatlarda ise en fazla kuru fasulye ve mercimekte bulunur. Kuruyemi\u015flerde \u00f6zellikle kabak \u00e7ekirde\u011finde bulunur. Uzmanlar kabak \u00e7ekirde\u011finin kavrulmam\u0131\u015f olan\u0131n\u0131 \u00f6nermektedir. Bu sebeple sporcular\u0131n bu besinleri \u00f6\u011f\u00fcnlerinden eksik etmemeleri gerekmektedir. End\u00fcstriyel tar\u0131m ile birlikte toprakta magnezyum eksilmekte ve besinlerdeki magnezyum miktar\u0131 da azalmaktad\u0131r. Bunun yan\u0131nda kulland\u0131\u011f\u0131m\u0131z filtrelenmi\u015f sularda bir \u00e7ok mineral gibi magnezyumda filitrelenmektedir. Magnezyum al\u0131m\u0131 i\u00e7in maden suyu t\u00fcketimi de \u00f6nemlidir. Madensuyu analizlerinde her 1 lt de Ka\u00e7 mg magnezyum bulundu\u011fu yer almaktad\u0131r.<\/p>\n\n\n\n

Dengesiz beslenme ve fazlaca haz\u0131r g\u0131da t\u00fcketilmesi magnezyum ekli\u011fine sebep olabilir. <\/p>\n\n\n\n

Sporcular \u0130\u00e7in Magnezyum<\/h2>\n\n\n\n

Konuyu toparlayacak olur ise gerek protein sentezlenmesinde gerekse kaslar\u0131n gev\u015femesi gibi durumlarda ve kalpte magnezyumun \u00f6nemi b\u00fcy\u00fckt\u00fcr. Bu sebeple sporcular yukar\u0131da belirtilen ye\u015fillik ve bakliyatlar\u0131 t\u00fcketmeye gayret etmeli, dengeli beslenmeli ve haz\u0131r g\u0131dalardan uzak durmal\u0131d\u0131r. Maden suyu t\u00fcketimi de megnezyum al\u0131m\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemlidir. E\u011fer ki bu yollarla yeterli magnezyumu alam\u0131yorsan\u0131z. Doktorunuza dan\u0131\u015farak magnezyum takviyeleri kullanabilirsiniz. Bu takviyeler bir \u00e7ok sporcu taraf\u0131ndan m\u00fcsabaka yada yo\u011fun antrenman d\u00f6neminde kullan\u0131lmaktad\u0131r. Fazla magnezyum al\u0131n\u0131m\u0131n\u0131n ise ciddi bir yan etkisi olmad\u0131\u011f\u0131 uzmanlar taraf\u0131ndan ifade edilmektedir. <\/p>\n\n\n\n

Spor ve Beslenme Konusunda ki di\u011fer bilgiler i\u00e7in https:\/\/www.sporplaza.com\/blog\/category\/sporcu-beslenmesi\/<\/a> <\/p>\n","protected":false},"excerpt":{"rendered":"

Magnezyum v\u00fccudumuz i\u00e7in b\u00fcy\u00fck \u00f6nemi olan minerallerden bir tanesidir. Sporcular yerine g\u00f6re v\u00fccutlar\u0131n\u0131n limitlerini zorlad\u0131klar\u0131ndan sporcular i\u00e7in magnezyum daha da<\/p>\n","protected":false},"author":1,"featured_media":319,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[57],"tags":[76],"class_list":["post-318","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sporcu-beslenmesi","tag-magnezyum","comments-off"],"yoast_head":"\nSporcular \u0130\u00e7in Magnezyum - Spor Plaza Bisiklet ve Spor \u00dcr\u00fcnleri<\/title>\n<meta name=\"description\" content=\"Sporcular i\u00e7in magnezyum en \u00f6nemli minerallerden bir tanesidir. 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