Ni kangahe magnesium, imwe mu myunyu ngugu ikomeye? Ni izihe ngaruka ku buzima zo kubura magnesium?

Magnesium ni kane mu myunyu ngugu myinshi mu mubiri, nyuma ya calcium, potasiyumu na sodium. Iyi ngingo ni cofactor ya sisitemu irenga 600 ya enzyme kandi ikagenga imikorere itandukanye ya biohimiki mumubiri, harimo sintezamubiri ya poroteyine, n'imikorere n'imitsi. Umubiri urimo garama 21 kugeza 28 za magnesium; 60% byayo yinjizwa mumyanya yamagufa namenyo, 20% mumitsi, 20% mubindi bice byoroheje numwijima, naho munsi ya 1% ikazenguruka mumaraso.

99% ya magnesium yose iboneka muri selile (intracellular) cyangwa tissue yamagufwa, naho 1% iboneka mumwanya udasanzwe. Ibiryo bya magnesium bidahagije birashobora gutera ibibazo byubuzima kandi bikongera ibyago byindwara nyinshi zidakira, nka osteoporose, diyabete yo mu bwoko bwa 2, nindwara zifata umutima.

Magnesiumigira uruhare runini mubikorwa byo guhinduranya ingufu hamwe na selile

Kugirango ikore neza, selile zabantu zirimo ingufu za molekile ikungahaye kuri ATP (adenosine triphosphate). ATP itangiza ibinyabuzima byinshi mu kurekura ingufu zibitswe mu matsinda ya triphosifate. Gutandukanya itsinda rimwe cyangwa bibiri bya fosifate bitanga ADP cyangwa AMP. ADP na AMP noneho bigasubirwamo bigasubira muri ATP, inzira ibaho inshuro ibihumbi kumunsi. Magnesium (Mg2 +) ihujwe na ATP ni ngombwa mu gusenya ATP kugirango ibone ingufu.

Imisemburo irenga 600 isaba magnesium nka cofactor, harimo imisemburo yose itanga cyangwa ikoresha ATP na enzymes zigira uruhare muri synthesis ya: ADN, RNA, proteyine, lipide, antioxydants (nka glutathione), immunoglobuline, na prostate Sudu yabigizemo uruhare. Magnesium igira uruhare mu gukora enzymes no guhagarika reaction ya enzymatique.

Ibindi bikorwa bya magnesium

Magnesium ni ngombwa mu gusanisha no gukora "intumwa za kabiri" nka: cAMP (cyclic adenosine monophosphate), kwemeza ko ibimenyetso biva hanze byandurira mu ngirabuzimafatizo, nk'ibiva mu misemburo ndetse no kohereza bitagira aho bibogamiye bihambiriye ku kagari. Ibi bifasha itumanaho hagati ya selile.

Magnesium igira uruhare mukuzunguruka kwakagari na apoptose. Magnesium itunganya imiterere ya selile nka ADN, RNA, membrane selile, na ribosomes.

Magnesium igira uruhare mu kugenzura calcium, potasiyumu na sodium homeostasis (impirimbanyi ya electrolyte) ikora pompe ya ATP / ATPase, bityo bigatuma ubwikorezi bukora neza bwa electrolytite hafi ya selile kandi bikagira uruhare mubishobora kubaho (voltage ya transembrane).

Manyeziyumu ni calcium ya physiologique antagonist. Magnesium itera imitsi kuruhuka, mugihe calcium (hamwe na potasiyumu) ​​ituma imitsi igabanuka (imitsi ya skeletale, imitsi yumutima, imitsi yoroshye). Magnesium ibuza gushimisha ingirabuzimafatizo, mu gihe calcium yongerera imbaraga ingirabuzimafatizo. Magnesium ibuza gutembera kw'amaraso, mu gihe calcium ikora amaraso. Ubunini bwa magnesium imbere muri selile burenze hanze ya selile; ibinyuranye nukuri kuri calcium.

Magnesium iboneka mu ngirabuzimafatizo ishinzwe metabolisme selile, itumanaho rya selile, thermoregulation (kugenzura ubushyuhe bwumubiri), kuringaniza electrolyte, kwanduza imitsi, injyana yumutima, kugenzura umuvuduko wamaraso, sisitemu yumubiri, sisitemu ya endocrine no kugenzura urugero rwisukari yamaraso. Magnesium ibitswe mu ngingo zamagufwa ikora nk'ikigega cya magnesium kandi ni cyo kigena ubuziranenge bw'amagufwa: calcium ituma ingirangingo z'amagufwa zikomeye kandi zihamye, mu gihe magnesium itanga ihinduka runaka, bityo bikadindiza kubaho kuvunika.

Magnesium igira ingaruka kuri metabolism yo mu magufa: Magnesium itera calcium mu mubiri w'amagufwa mu gihe ibuza kwinjiza calcium mu ngingo zoroshye (mu kongera urugero rwa calcitonine), ikora fosifata ya alkaline (isabwa kugira ngo amagufwa akure).

Magnesium mu biryo akenshi iba idahagije

Inkomoko nziza ya magnesium irimo ibinyampeke byose, imboga rwatsi rwatsi, imbuto, imbuto, ibinyamisogwe, shokora yijimye, chlorella na spiruline. Kunywa amazi nabyo bigira uruhare mu gutanga magnesium. Nubwo ibiryo byinshi (bidatunganijwe) birimo magnesium, impinduka zumusaruro wibiryo hamwe nuburyo bwo kurya bituma abantu benshi barya munsi yumubare wateganijwe wa magnesium. Andika ibirimo magnesium y'ibiribwa bimwe na bimwe:

1. Imbuto z'igihaza zirimo 424 mg kuri garama 100.

2. Imbuto za Chia zirimo 335 mg kuri garama 100.

3. Epinari irimo mg 79 kuri garama 100.

4. Broccoli irimo mg 21 kuri garama 100.

5. Isafuriya irimo mg 18 kuri garama 100.

6. Avoka irimo mg 25 kuri garama 100.

7. Imbuto za pinusi, 116 mg kuri 100 g

8. Imisozi irimo mg 178 kuri garama 100.

9. Shokora yijimye (cocoa> 70%), irimo mg 174 kuri garama 100

10. Intungamubiri za Hazelnut, zirimo 168 mg kuri 100 g

11. Pecans, 306 mg kuri 100 g

12. Kale, irimo mg 18 kuri garama 100

13. Kelp, irimo mg 121 kuri garama 100

Mbere y’inganda, gufata magnesium byagereranijwe kuri 475 kugeza 500 mg kumunsi (hafi 6 mg / kg / kumunsi); uyumunsi gufata ni magana mg munsi.

Mubisanzwe birasabwa ko abantu bakuru barya mg 1000-1200 mg ya calcium kumunsi, ibyo bikaba bihwanye nibisabwa buri munsi mg 500-600 mg ya magnesium. Niba calcium yiyongereye (urugero kugirango wirinde osteoporose), gufata magnesium nayo igomba guhinduka. Mubyukuri, abantu bakuru benshi barya munsi ya magnesium basabwa binyuze mumirire yabo.

Ibimenyetso bishoboka byo kubura Magnesium Urwego rwo hasi rwa magnesium rushobora gukurura ibibazo byinshi byubuzima hamwe nubusumbane bwa electrolyte. Kubura magnesium karande bishobora kugira uruhare mu iterambere cyangwa gutera imbere kwindwara nyinshi (zikize):

ibimenyetso byo kubura magnesium

Abantu benshi barashobora kubura magnesium ndetse ntibanabimenye. Hano hari ibimenyetso by'ingenzi ugomba kwitondera bishobora kwerekana niba ufite ikibazo:

1. Kurwara amaguru

70% by'abantu bakuru na 7% by'abana bahura n'amaguru asanzwe. Hindura, kubabara amaguru birashobora kuba ibirenze kubabaza - birashobora no kubabaza rwose! Kubera uruhare rwa magnesium mu kwerekana ibimenyetso bya neuromuscular no kugabanya imitsi, abashakashatsi basanze kubura magnesium ari byo nyirabayazana.

Inzobere mu buvuzi ninshi zirimo kwandika magnesium yinyongera kugirango ifashe abarwayi babo. Indwara ya syndrome ituje nikindi kimenyetso cyo kubura magnesium. Kugira ngo utsinde amaguru hamwe na syndrome yamaguru atuje, ugomba kongera magnesium na potasiyumu.

2. Kudasinzira

Kubura Magnesium akenshi ni intangiriro yo kubura ibitotsi nko guhangayika, hyperactivite, no guhagarika umutima. Bamwe batekereza ko ari ukubera ko magnesium ari ngombwa mu mikorere ya GABA, inzitizi ya neurotransmitter ibuza "gutuza" ubwonko kandi igatera kwidagadura.
Gufata mg 400 za magnesium mbere yo kuryama cyangwa hamwe nijoro ni igihe cyiza cyumunsi cyo gufata inyongera. Byongeye kandi, kongeramo ibiryo bikungahaye kuri magnesium mubiryo byawe - nka epinari yuzuye intungamubiri - birashobora gufasha.

3. Kubabara imitsi / fibromyalgia

Ubushakashatsi bwasohotse mu bushakashatsi bwa Magnesium bwasuzumye uruhare rwa magnesium mu bimenyetso bya fibromyalgia kandi bwerekanye ko kwiyongera kwa magnesium byagabanije ububabare n’ubwuzu ndetse binateza imbere ibimenyetso by’amaraso.
Akenshi bifitanye isano n'indwara ziterwa na autoimmune, ubu bushakashatsi bugomba gushishikariza abarwayi ba fibromyalgia kuko bugaragaza ingaruka zifatika inyongera za magnesium zishobora kugira ku mubiri.

4. Amaganya

Kubera ko kubura magnesium bigira ingaruka kuri sisitemu yo hagati yo hagati, na cyane cyane ukwezi kwa GABA mu mubiri, ingaruka zishobora kuba zirimo kurakara no guhagarika umutima. Mugihe ibura ryiyongera, birashobora gutera impungenge nyinshi kandi, mugihe gikomeye, kwiheba no kurwara.
Mubyukuri, magnesium yerekanwe ifasha gutuza umubiri, imitsi, no gufasha kunoza umwuka. Ni minerval yingenzi kumyumvire rusange. Ikintu kimwe nsaba abarwayi bange bafite impungenge mugihe kandi babonye ibisubizo byiza ni gufata magnesium burimunsi.
Magnesium irakenewe mubikorwa byose bya selile kuva munda kugeza mubwonko, ntabwo rero bitangaje bigira ingaruka kuri sisitemu nyinshi.

5. Umuvuduko ukabije w'amaraso

Magnesium ikorana na calcium kugirango ishyigikire umuvuduko ukabije wamaraso kandi urinde umutima. Iyo rero ubuze magnesium, mubisanzwe uba uba muke wa calcium kandi ukaba ukunda umuvuduko ukabije wamaraso, cyangwa umuvuduko ukabije wamaraso.
Ubushakashatsi bwitabiriwe n’abitabiriye 241.378 bwasohotse mu kinyamakuru cyo muri Amerika cyita ku mirire y’ubuvuzi bwerekanye ko indyo yuzuye ibiryo bya magnesium yagabanije ibyago byo guhitanwa n’indwara ya stroke ku 8%. Ibi nibyingenzi urebye ko hypertension itera 50% yubwonko bwisi.

6. Ubwoko bwa diyabete yo mu bwoko bwa II

Imwe mu mpamvu enye zingenzi zibura magnesium ni diyabete yo mu bwoko bwa 2, ariko kandi ni ibimenyetso bisanzwe. Kurugero, abashakashatsi bo mubwongereza basanze mubantu 1.452 bakuze basuzumye, urugero rwa magnesium rwikubye inshuro 10 kubantu barwaye diyabete nshya ndetse ninshuro 8,6 zikunze kugaragara kubantu barwaye diyabete izwi.
Nkuko byari byitezwe kuri aya makuru, byagaragaye ko indyo ikungahaye kuri magnesium igabanya cyane ibyago byo kurwara diyabete yo mu bwoko bwa 2 bitewe n’uruhare rwa magnesium muri glucose metabolism. Ubundi bushakashatsi bwerekanye ko kongeramo gusa magnesium (100 mg kumunsi) byagabanije ibyago bya diyabete 15%

7. Umunaniro

Ingufu nke, intege nke, n'umunaniro nibimenyetso bisanzwe byo kubura magnesium. Abantu benshi bafite syndrome de fatigue idakira nabo ntibabura magnesium. Ikigo cy’ubuvuzi cya kaminuza ya Maryland kivuga ko mg 300.000.000 za magnesium ku munsi zishobora gufasha, ariko ugomba no kwitonda kuko magnesium nyinshi ishobora no gutera impiswi. (9)
Niba uhuye ningaruka mbi, urashobora kugabanya urugero rwawe kugeza igihe ingaruka zishira.

8. Migraine

Kubura Magnesium bifitanye isano na migraine kubera akamaro kayo mu kuringaniza imitsi ya neurotransmitter mu mubiri. Ubushakashatsi bubiri-buhumyi, bugenzurwa na platbo bwerekana ko kunywa mg 360-600 mg ya magnesium buri munsi bishobora kugabanya inshuro ya migraine kugera kuri 42%.

9. Osteoporose

Ikigo cy’igihugu cy’ubuzima kivuga ko "umubiri w’umuntu usanzwe urimo garama 25 za magnesium, hafi kimwe cya kabiri kikaba kiboneka mu magufa." Ni ngombwa kubimenya, cyane cyane kubantu bakuze bafite ibyago byo kumeneka amagufwa.
Igishimishije, hariho ibyiringiro! Ubushakashatsi bwasohotse mu bushakashatsi bwa Trace Element muri Biologiya bwerekanye ko inyongera ya magnesium "yatinze cyane" iterambere rya osteoporose nyuma yiminsi 30. Usibye gufata inyongera ya magnesium, uzakenera no gutekereza gufata vitamine nyinshi D3 na K2 kugirango bisanzwe byongere ubwinshi bwamagufwa.

Impamvu zishobora kubura magnesium

Impamvu nyinshi zishobora gutera magnesium:

Ibiryo bya magnesium nkeya:

Ibyifuzo byibiribwa bitunganijwe, kunywa cyane, anorexia, gusaza.

Kugabanya kwinjiza amara cyangwa malabsorption ya magnesium:

Impamvu zishobora kubaho zirimo impiswi igihe kirekire, kuruka, kunywa cyane, kugabanya aside igifu, gufata calcium nyinshi cyangwa potasiyumu, indyo yuzuye ibinure byuzuye, gusaza, kubura vitamine D, no guhura nibyuma biremereye (aluminium, gurş, kadmium).

Kwinjira kwa Magnesium bibaho mu nzira ya gastrointestinal (cyane cyane mu mara mato) binyuze mu gukwirakwiza pasiporo (paracellular) kandi ikora binyuze mu muyoboro wa ion TRPM6. Iyo ufashe mg 300 za magnesium buri munsi, igipimo cyo kwinjiza kiri hagati ya 30% na 50%. Iyo ibiryo bya magnesium bifata ari bike cyangwa serumu ya magnesium iri hasi, kwinjiza magnesium birashobora kunozwa no kongera imbaraga za magnesium ziva kuri 30-40% zikagera kuri 80%.

Birashoboka ko abantu bamwe bafite sisitemu yo gutwara abantu ikora nabi ("ubushobozi buke bwo kwinjiza") cyangwa ikabura rwose (kubura magnesium primaire). Kwinjiza Magnesium biterwa igice cyangwa rwose biterwa no gukwirakwiza pasiporo (10-30%), bityo kubura magnesium birashobora kubaho mugihe gufata magnesium bidahagije kugirango bikoreshwe.

Kwiyongera kwa magnesium yimpyiko

Impamvu zishobora kubaho zirimo gusaza, guhangayika karande, kunywa cyane, syndrome de metabolike, gufata calcium nyinshi, ikawa, ibinyobwa bidasembuye, umunyu, nisukari.
Kumenya kubura magnesium

Kubura Magnesium bivuga kugabanuka k'urwego rwa magnesium yose mu mubiri. Kubura Magnesium birasanzwe, ndetse no mubantu bafite ubuzima busa nkaho ari bwiza, ariko akenshi birengagizwa. Impamvu yabyo nukubura ibimenyetso bisanzwe (patologique) byo kubura magnesium bishobora guhita bimenyekana.

1% gusa ya magnesium iboneka mumaraso, 70% iri muburyo bwa ionic cyangwa igahuzwa na oxalate, fosifate cyangwa citrate, naho 20% ikabikwa na poroteyine.

Kwipimisha amaraso (magnesium idasanzwe, magnesium mungirangingo zitukura zamaraso) ntabwo ari byiza gusobanukirwa imiterere ya magnesium mumubiri (amagufwa, imitsi, izindi ngingo). Kubura Magnesium ntabwo buri gihe biherekejwe no kugabanya urugero rwa magnesium mumaraso (hypomagnesemia); magnesium irashobora kuba yararekuwe mumagufa cyangwa izindi ngingo kugirango igabanye urugero rwamaraso.

Rimwe na rimwe, hypomagnesemia ibaho iyo magnesium imeze nibisanzwe. Urwego rwa serumu ya magnesium rushingiye cyane cyane ku buringanire hagati yo gufata magnesium (biterwa nimirire ya magnesium yimirire no kwinjiza amara) hamwe no gusohora magnesium.

Guhana kwa magnesium hagati yamaraso ninyama biratinda. Urwego rwa serumu magnesium rusanzwe ruguma murwego ruto: iyo serumu ya magnesium igabanutse, iyinjira rya magnesium yo munda iriyongera, kandi iyo serumu ya magnesium yiyongereye, gusohora impyiko za magnesium byiyongera.

Urwego rwa serumu ya magnesium iri munsi yagaciro kerekana (0,75 mmol / l) rushobora gusobanura ko kwinjiza magnesium yo munda ari muke cyane kugirango impyiko zishyure bihagije, cyangwa ko kwiyongera kwa magnesium yimpyiko bidashobora kwishyurwa no kwinjiza magnesium neza. Inzira ya gastrointestinal yishyurwa.

Urwego rwa serumu ya magnesium nkeya mubisanzwe bivuze ko kubura magnesium byabayeho kuva kera kandi bisaba kongerwamo magnesium mugihe. Gupima magnesium muri serumu, selile zitukura z'amaraso, n'inkari ni ingirakamaro; uburyo bwubu bwo guhitamo kugena imiterere ya magnesium yose ni (imitsi) ya magnesium yikizamini. Mu kizamini cyo guhangayika, mmol 30 ya magnesium (1 mmol = 24 mg) itangwa buhoro buhoro mu maraso mu masaha 8 kugeza 12, kandi gusohoka kwa magnesium mu nkari bipimwa mugihe cyamasaha 24.

Mugihe habuze (cyangwa munsi) ya magnesium, gusohora impyiko za magnesium bigabanuka cyane. Abantu bafite magnesium nziza bazasohora byibuze 90% ya magnesium mu nkari zabo mugihe cyamasaha 24; niba zibuze, munsi ya 75% ya magnesium izasohoka mugihe cyamasaha 24.

Urwego rwa Manyeziyumu mu maraso atukura ni ikimenyetso cyerekana imiterere ya magnesium kuruta urugero rwa serumu magnesium. Mu bushakashatsi bwakorewe ku bantu bakuze, nta muntu wari ufite serumu ya magnesium nkeya, ariko 57% by'amasomo yari afite urugero rwa magnesium mu maraso atukura. Ibipimo bya magnesium mu ngirangingo z'amaraso atukura na byo ntibitanga amakuru ugereranije n'ikizamini cya magnesium: ukurikije ikizamini cya stress ya magnesium, hagaragaye 60% gusa by'ibura rya magnesium.

inyongera ya magnesium

Niba urugero rwa magnesium ruri hasi cyane, ugomba kubanza kunoza ingeso zawe zo kurya no kurya ibiryo byinshi birimo magnesium.

Organomagnesium ibice nkamagnesium taurate naMagnesium L-ThreonateByakiriwe neza. Magnesium threonate ifatanye kama idahinduka binyuze mumitsi yo munda mbere yuko magnesium isenyuka. Ibi bivuze ko kwinjizwa bizihuta kandi ntibibangamiwe no kubura aside igifu cyangwa indi myunyu ngugu nka calcium.

Imikoranire nibindi biyobyabwenge

Inzoga zirashobora gutera magnesium. Ubushakashatsi bwibanze bwerekana ko inyongera ya magnesium irinda vasospasm iterwa na Ethanol no kwangiza imiyoboro y'amaraso mu bwonko. Mugihe cyo kunywa inzoga, kwiyongera kwa magnesium birashobora kugabanya ibitotsi no kugabanya urugero rwa serumu GGT (transfert ya serumu gamma-glutamyl nikimenyetso cyerekana imikorere mibi yumwijima nikimenyetso cyo kunywa inzoga).