Ni iyihe ngaruka magnesium, imwe mu myunyu ngugu y'ingenzi cyane, ku buzima, iterwa n'ibura rya magnesium?

Manyeziyumu ni imyunyu ngugu ya kane iboneka cyane mu mubiri, nyuma ya kalisiyumu, potasiyumu na sodiyumu. Iyi myunyungugu ni igikoresho cy’ingirabuzimafatizo zirenga 600 kandi igenzura imikorere itandukanye ya biochemical mu mubiri, harimo no gukora poroteyine, n’imikorere y’imitsi n’imitsi. Umubiri urimo garama 21 kugeza kuri 28 za manyeziyumu; 60% byayo byinjizwa mu magufwa n’amenyo, 20% mu mitsi, 20% mu zindi nyamaswa zoroshye n’umwijima, kandi munsi ya 1% bizenguruka mu maraso.

99% bya manyeziyumu yose iboneka mu turemangingo (imbere mu turemangingo) cyangwa mu magufwa, naho 1% iboneka mu mwanya wo hanze y’umubiri. Kudafata manyeziyumu bihagije mu ndyo bishobora gutera ibibazo by’ubuzima no kongera ibyago byo kurwara indwara nyinshi zidakira, nka osteoporosis, diyabete yo mu bwoko bwa 2, n’indwara z’umutima n’imitsi.

Manyeziyumubigira uruhare runini mu mikorere y'ingufu n'imikorere y'uturemangingo

Kugira ngo uturemangingo tw’umuntu dukore neza, tuba dufite molekile ya ATP ikungahaye ku ngufu (adenosine triphosphate). ATP itangira ibikorwa byinshi bya biochemical binyuze mu kurekura ingufu zibitswe mu matsinda yayo ya triphosphate. Gutandukanya itsinda rimwe cyangwa abiri rya fosfeti bitanga ADP cyangwa AMP. Hanyuma ADP na AMP bisubizwa muri ATP, igikorwa kibaho incuro ibihumbi ku munsi. Magnesium (Mg2+) ihujwe na ATP ni ingenzi mu gusenya ATP kugira ngo ibone ingufu.

Enzyme zirenga 600 zikenera manyeziyumu nk'ikintu gifasha mu gukora, harimo manyeziyumu zose zikora cyangwa zikoresha ATP hamwe na manyezimu zigira uruhare mu gukora: ADN, RNA, poroteyine, lipide, antioxydants (nka glutathione), immunoglobulines, na prostate Sudu yarimo. Manyeziyumu igira uruhare mu gukora manyeziyumu no gukurura enzymes.

Izindi nshingano za manyeziyumu

Manyeziyumu ni ingenzi mu gukora no gukora "intumwa za kabiri" nka: cAMP (cyclic adenosine monophosphate), ituma ibimenyetso biturutse hanze byoherezwa mu ngirabuzimafatizo, nk'ibituruka ku misemburo n'udukoresho tudafite aho duhuriye n'uturemangingo. Ibi bituma habaho itumanaho hagati y'uturemangingo.

Magnesiyumu igira uruhare mu mikorere y'uturemangingo no mu mikorere y'uturemangingo. Magnesiyumu ituma imiterere y'uturemangingo ikomera nka ADN, RNA, uturemangingo tw'uturemangingo, na ribosomes itera imbere.

Manyeziyumu igira uruhare mu kugenzura calcium, potasiyumu na sodium homeostasis (electrolyte balance) binyuze mu gukora pompe ya ATPase/ATPase, bityo bigatuma electrolytes zitwarwa neza ku ruhu rw'uturemangingo kandi bigatuma membrane potential (transmembrane voltage) irushaho kwiyongera.

Magnesium ni igikoresho kirwanya kalisiyumu mu mubiri. Magnesium ituma imitsi iruhuka, mu gihe kalisiyumu (hamwe na potasiyumu) ​​ituma imitsi ifungana (imitsi y'amagufwa, imitsi y'umutima, imitsi yoroshye). Magnesium ibuza uturemangingo tw'imitsi gushyuha, mu gihe kalisiyumu yongera uturemangingo tw'imitsi gushyuha. Magnesium ibuza amaraso kuvura, mu gihe kalisiyumu ifasha amaraso kuvura. Ubwinshi bwa magnesium mu turemangingo ni bwinshi ugereranyije n'ubwo hanze y'uturemangingo; ibinyuranye n'ibyo ni ukuri kuri kalisiyumu.

Magnesium iboneka mu turemangingo ishinzwe imikorere y’uturemangingo, itumanaho ry’uturemangingo, kugenzura ubushyuhe bw’umubiri, kuringaniza electrolyte, kohereza uburyo imitsi ikora neza, umuvuduko w’umutima, kugenzura umuvuduko w’amaraso, ubudahangarwa bw’umubiri, imikorere y’imisemburo no kugenzura urugero rw’isukari mu maraso. Magnesium ibitse mu turemangingo tw’amagufwa ikora nk’ububiko bwa magnesium kandi ikaba ari yo igena ubwiza bw’uturemangingo tw’amagufwa: calcium ituma uturemangingo tw’amagufwa dukomera kandi tugakomera, mu gihe magnesium ituma habaho ubworoherane runaka, bityo bikagabanya umuvuduko w’amagufwa.

Magnesium igira ingaruka ku mikorere y'amagufwa: Magnesium itera inkunga ishyirwa rya kalisiyumu mu magufwa mu gihe ibuza ishyirwa rya kalisiyumu mu magufwa yoroshye (binyujije mu kongera urugero rwa kalisiyumu), ikora alkaline phosphatase (ikenewe kugira ngo amagufwa ashingwe), kandi igatera imbere gukura kw'amagufwa.

Manyeziyumu mu biribwa akenshi iba idahagije

Isoko nziza ya manyeziyumu irimo ibinyampeke byuzuye, imboga z’icyatsi kibisi, imbuto z’ibinyamisogwe, ibinyamisogwe, shokora yijimye, chlorella na spirulina. Amazi yo kunywa nayo agira uruhare mu gutanga manyeziyumu. Nubwo ibiryo byinshi (bitatunganyijwe) birimo manyeziyumu, impinduka mu musaruro w’ibiribwa n’imyitwarire yo kurya bituma abantu benshi barya manyeziyumu nkeya ugereranyije n’uko byagenwe. Andika ingano ya manyeziyumu mu biribwa bimwe na bimwe:

1. Imbuto z'ibihaza zirimo miligarama 424 kuri garama 100.

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

3. Epinari irimo miligarama 79 kuri garama 100.

4. Brokoli irimo 21 mg kuri garama 100.

5. Kolifulawa irimo miligarama 18 kuri garama 100.

6. Avoka irimo 25 mg kuri garama 100.

7. Imbuto za pinusi, 116 mg kuri garama 100

8. Amande zirimo miligarama 178 kuri garama 100.

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

10. Imbuto za hazelnut, zirimo 168 mg kuri 100 g

11. Pecans, 306 mg kuri garama 100

12. Kale, irimo miligarama 18 kuri garama 100

13. Kelp, irimo miligarama 121 kuri garama 100

Mbere y’inganda, ikoreshwa rya manyeziyumu ryari hagati ya miligarama 475 na 500 ku munsi (hafi miligarama 6/kg/ku munsi); ikoreshwa ry’uyu munsi riri munsi ya mg amagana.

Muri rusange, abantu bakuru basabwa kurya miligarama 1000-1200 za kalisiyumu ku munsi, bingana n'umubare wa mg 500-600 za manyeziyumu ukenerwa buri munsi. Niba kalisiyumu yiyongera (urugero: kugira ngo hirindwe indwara y'amagufwa), manyeziyumu nayo igomba guhindurwa. Mu by'ukuri, abantu bakuru benshi bakoresha ingano ntoya ya manyeziyumu itangwa binyuze mu mirire yabo.

Ibimenyetso Bishoboka by'ibura rya Manyeziyumu Ingano nke ya Manyeziyumu ishobora gutera ibibazo byinshi by'ubuzima ndetse n'ibura ry'amashanyarazi mu mubiri. Ibura rya Manyeziyumu rikabije rishobora gutera indwara nyinshi (zikungahaye ku bukungu):

ibimenyetso by'ibura rya manyeziyumu

Abantu benshi bashobora kuba badafite magnesium kandi batabizi. Dore ibimenyetso by'ingenzi ugomba kwitondera bishobora kugaragaza niba ufite ikibazo:

1. Kubabara amaguru

70% by'abantu bakuru na 7% by'abana barwara kuribwa amaguru buri gihe. Byagaragaye ko kuribwa amaguru bishobora kuba ibirenze ikibazo gusa—bishobora no kubabaza cyane! Kubera uruhare rwa manyeziyumu mu gutanga ibimenyetso by'imitsi no kugabanya imitsi, abashakashatsi babonye ko kubura manyeziyumu ari byo bikunze kuba nyirabayazana.

Abahanga mu by'ubuzima benshi barimo gutanga imiti igabanya manyeziyumu kugira ngo bafashe abarwayi babo. Indwara y'amaguru adatemba ni ikindi kimenyetso cy'umuburo cy'ibura rya manyeziyumu. Kugira ngo utsinde kuribwa mu maguru no kurwara amaguru adatemba, ugomba kongera ingano ya manyeziyumu na potasiyumu urya.

2. Kubura ibitotsi

Kubura manyeziyumu akenshi ni byo bitera indwara zo gusinzira nko guhangayika, gukora cyane no kubura umutuzo. ​​Hari abatekereza ko ibi biterwa nuko manyeziyumu ari ingenzi ku mikorere ya GABA, umusemburo ubuza ubwonko "gutuza" no gutuma ubwonko buruhuka.
Gufata 400 mg ya manyeziyumu mbere yo kuryama cyangwa mu gihe cyo kurya ni cyo gihe cyiza cyo gufata iyi nyongeramusaruro. Byongeye kandi, kongeramo ibiryo bikungahaye kuri manyeziyumu mu ifunguro rya nimugoroba - nka epinari yuzuye intungamubiri - bishobora gufasha.

3. Kubabara imitsi/fibromyalgia

Ubushakashatsi bwasohotse mu kinyamakuru Magnesium Research bwasuzumye uruhare rwa manyeziyumu mu bimenyetso bya fibromyalgia, maze busanga kongera manyeziyumu bigabanya ububabare n'ububabare ndetse binatuma amaraso y'umubiri arushaho kuba meza.
Ubu bushakashatsi bukunze kujyana n’indwara ziterwa n’ubwiyongere bw’umubiri, bugomba gutera inkunga abarwayi ba fibromyalgia kuko bugaragaza ingaruka inyunganiramirire ya manyeziyumu ishobora kugira ku mubiri.

4. Guhangayika

Kubera ko kubura manyeziyumu bigira ingaruka ku mikorere y’imitsi yo mu mutwe, cyane cyane ku mikorere ya GABA mu mubiri, ingaruka mbi zishobora kuba zirimo kurakara no guhangayika. Uko kubura manyeziyumu bigenda byiyongera, bishobora gutera imihangayiko myinshi, mu bihe bikomeye, kwiheba no kubona ibintu mu buryo butari bwo.
Mu by’ukuri, manyeziyumu yagaragaye ko ifasha gutuza umubiri, imitsi, no kunoza ibyiyumvo. Ni imyunyungugu y’ingenzi ku byiyumvo muri rusange. Ikintu kimwe nsaba abarwayi banjye bafite imihangayiko uko igihe kigenda gihita kandi babonye umusaruro mwiza ni ugufata manyeziyumu buri munsi.
Manyeziyumu irakenewe mu mikorere yose y'uturemangingo kuva mu mara kugeza mu bwonko, bityo ntibitangaje kuba igira ingaruka ku buryo butandukanye.

5. Umuvuduko ukabije w'amaraso

Magnesium ikorana na calcium kugira ngo ifashe umuvuduko w'amaraso ukwiye kandi irinde umutima. Rero iyo ubuze magnesium, ubusanzwe uba ufite calcium nkeya kandi ukunda kugira umuvuduko w'amaraso ukabije, cyangwa umuvuduko w'amaraso ukabije.
Ubushakashatsi bwakorewe ku bantu 241.378 bwasohotse mu kinyamakuru American Journal of Clinical Nutrition bwagaragaje ko indyo irimo magnesium nyinshi igabanya ibyago byo kurwara indwara yo mu bwonko ku kigero cya 8%. Ibi ni ingenzi cyane ukurikije ko umuvuduko ukabije w’amaraso utera 50% by’indwara yo mu bwonko ku isi.

6. Diyabete yo mu bwoko bwa kabiri

Imwe mu mpamvu enye z’ingenzi zitera kubura manyeziyumu ni diyabete yo mu bwoko bwa 2, ariko nanone ni ikimenyetso gisanzwe. Urugero, abashakashatsi b’Abongereza basanze mu bantu bakuru 1.452 basuzumye, urugero ruto rwa manyeziyumu rwari rukubye inshuro 10 mu bantu barwaye diyabete nshya n’inshuro 8.6 mu bantu barwaye diyabete izwi.
Nkuko byari byitezwe muri aya makuru, indyo ikungahaye kuri manyeziyumu byagaragaye ko igabanya cyane ibyago byo kurwara diyabete yo mu bwoko bwa 2 bitewe n'uruhare rwa manyeziyumu mu mikorere y'isukari. Ubundi bushakashatsi bwagaragaje ko kongeramo manyeziyumu (100 mg ku munsi) bigabanya ibyago byo kurwara diyabete ho 15%.

7. Umunaniro

Ingufu nke, intege nke, n'umunaniro ni ibimenyetso bisanzwe by'ibura rya manyeziyumu. Abantu benshi bafite indwara y'umunaniro udashira baba bafite ikibazo cyo kubura manyeziyumu. Ikigo cy'ubuvuzi cya Kaminuza ya Maryland kivuga ko 300-1.000 mg ya manyeziyumu ku munsi ishobora gufasha, ariko ugomba no kwitonda kuko manyeziyumu nyinshi ishobora no gutera impiswi. (9)
Iyo ugize iyi ngaruka mbi, ushobora kugabanya dose yawe kugeza igihe ingaruka mbi zigabanutse.

8. Migraine

Kubura manyeziyumu byagaragaye ko bitera migraine kubera akamaro kayo mu kuringaniza imikorere y’uturemangingo tw’imitsi mu mubiri. Ubushakashatsi bwakozwe ku buryo bubiri, bugenzurwa na placebo, bwerekana ko gufata 360-600 mg ya manyeziyumu ku munsi bishobora kugabanya inshuro zo kurwara migraine kugeza kuri 42%.

9. Gutera indwara yo gucika kw'amagufwa (Osteoporosis)

Ikigo cy’Igihugu cy’Ubuzima kivuga ko “umubiri w’umuntu usanzwe urimo garama 25 za manyeziyumu, hafi kimwe cya kabiri cyazo kiboneka mu magufwa.” Ni ngombwa kubimenya, cyane cyane ku bantu bakuze bashobora kwangirika kw’amagufwa.
Ku bw'amahirwe, hari icyizere! Ubushakashatsi bwasohotse mu kinyamakuru Trace Element Research in Biology bwagaragaje ko kongerera manyeziyumu "byagabanyije cyane" iterambere rya osteoporosis nyuma y'iminsi 30. Uretse gufata inyunganiramirire ya manyeziyumu, uzakenera no gutekereza gufata vitamine D3 na K2 nyinshi kugira ngo wongere ubucucike bw'amagufwa mu buryo busanzwe.

Ibintu bishobora gutera ibura rya manyeziyumu

Hari ibintu byinshi bishobora gutera ibura rya manyeziyumu:

Kurya make mu mirire ya manyeziyumu:

Gukunda ibiryo byatunganyijwe, kunywa inzoga nyinshi, kudakenera kurya, no gusaza.

Kugabanuka k'uburyo amara adashobora kwinjiza magnesium cyangwa kutabasha kwinjiza magnesium neza:

Impamvu zishobora gutera zirimo impiswi igihe kirekire, kuruka, kunywa inzoga nyinshi, kugabanuka k'umusaruro wa aside mu gifu, kurya kalisiyumu cyangwa potasiyumu nyinshi, indyo irimo ibinure byinshi, gusaza, kubura vitamine D, no guhura n'ibintu birimo ibyuma biremereye (aluminium, lisansi, cadmium).

Kwinjira kwa manyeziyumu biba mu nzira y'igifu (cyane cyane mu mara mato) binyuze mu gukwirakwira kw'amaraso mu buryo butagaragara (paracellular) kandi bigakorwa binyuze mu muyoboro wa ion TRPM6. Iyo ufata 300 mg ya manyeziyumu buri munsi, igipimo cyo kwinjira kiri hagati ya 30% na 50%. Iyo urya manyeziyumu mu ndyo iri hasi cyangwa urugero rwa manyeziyumu mu mara ari hasi, kwinjira kwa manyeziyumu bishobora kongerwa binyuze mu kongera kwinjira kwa manyeziyumu kuva kuri 30-40% kugeza kuri 80%.

Birashoboka ko hari abantu bafite uburyo bwo gutwara ibintu bukora nabi ("ubushobozi buke bwo kwinjiza ibintu") cyangwa budafite ubushobozi buhagije (kubura manyeziyumu y'ibanze). Kubura manyeziyumu biterwa n'igice cyangwa rwose no gukwirakwira mu buryo butunguranye (kubura 10-30%), bityo kubura manyeziyumu bishobora kubaho iyo umuntu afashe manyeziyumu idahagije kugira ngo ayikoreshe.

Kongera gusohora manyeziyumu mu mpyiko

Impamvu zishobora gutera zirimo gusaza, stress idakira, kunywa inzoga nyinshi, indwara ya metabolisme, kunywa kalisiyumu nyinshi, ikawa, ibinyobwa bidasembuye, umunyu n'isukari.
Kumenya niba hari ikibazo cy'ibura rya manyeziyumu

Kubura manyeziyumu bivuze kugabanuka k'urugero rwa manyeziyumu mu mubiri. Kubura manyeziyumu birakunze kugaragara, ndetse no ku bantu bafite imibereho isa n'aho imeze neza, ariko akenshi ntibitabwaho. Impamvu y'ibi ni ukubura ibimenyetso bisanzwe (by'indwara) by'ibura manyeziyumu bishobora guhita bigaragara.

Mu maraso, 1% gusa bya manyeziyumu ni byo biriho, 70% biri mu ishusho ya iyoni cyangwa bihuzwa na oxalate, fosifate cyangwa citrate, naho 20% bihuzwa na poroteyine.

Gupima amaraso (magnesium idafite ingirabuzima fatizo, magnesium mu turemangingo dutukura tw’amaraso) si byiza kugira ngo umuntu amenye uko magnesium ihagaze mu mubiri wose (amagufwa, imitsi, izindi ngingo). Kubura magnesium ntibihora biherekezwa no kugabanuka k’urugero rwa magnesium mu maraso (hypomagnesemia); magnesium ishobora kuba yaravuye mu magufwa cyangwa izindi ngingo kugira ngo urugero rw’amaraso rube rwiza.

Hari igihe hypomagnesemia ibaho iyo magnesium imeze neza. Igipimo cya magnesium mu mara gishingira ahanini ku buringanire hagati y’ifunguro rya magnesium (biterwa n’uko magnesium iboneka mu ndyo n’uko amara abyinjiza) ndetse n’isohoka rya magnesium.

Ihererekanya rya manyeziyumu hagati y'amaraso n'ingingo rigenda buhoro. Igipimo cya manyeziyumu mu mara ubusanzwe kiba kiri mu rugero ruto: iyo igipimo cya manyeziyumu mu mara kigabanuka, manyeziyumu mu mara irazamuka, naho iyo igipimo cya manyeziyumu mu mara kizamuka, manyeziyumu mu mara irazamuka mu mpyiko.

Igipimo cya manyeziyumu mu mara kiri munsi y’agaciro kagenwe (0.75 mmol/l) gishobora gusobanura ko manyeziyumu mu mara ari nke cyane ku buryo impyiko zitabasha kwishyura neza, cyangwa ko manyeziyumu nyinshi mu mpyiko zitasubizwa n’uburyo bwiza bwo kwinjiza manyeziyumu. Uburyo bwo mu gifu burasubizwa.

Igipimo gito cya manyeziyumu mu maraso gikunze gusobanura ko ikibazo cyo kubura manyeziyumu cyabayeho igihe kirekire kandi bisaba kongererwa manyeziyumu ku gihe. Gupima manyeziyumu mu maraso, uturemangingo dutukura tw'amaraso, n'inkari ni ingirakamaro; uburyo bwo guhitamo ubu bwo kumenya uko manyeziyumu ihagaze ni ugupima manyeziyumu (ishyirwa mu mitsi). Mu isuzuma ry'umuvuduko, 30 mmol ya manyeziyumu (1 mmol = 24 mg) itangwa buhoro buhoro mu mitsi mu masaha 8 kugeza kuri 12, kandi manyeziyumu isohoka mu nkari ipimwa mu gihe cy'amasaha 24.

Mu gihe umuntu afite ikibazo cyo kubura manyeziyumu (cyangwa se impyiko), impyiko zisohora manyeziyumu igabanuka cyane. Abantu bafite manyeziyumu nziza basohora nibura 90% bya manyeziyumu mu nkari zabo mu gihe cy'amasaha 24; iyo babuze manyeziyumu, munsi ya 75% bya manyeziyumu izasohoka mu gihe cy'amasaha 24.

Igipimo cya manyeziyumu mu turemangingo dutukura tw’amaraso ni cyo kimenyetso cyiza cy’uko manyeziyumu ihagaze kurusha igipimo cya manyeziyumu mu maraso. Mu bushakashatsi bwakorewe ku bantu bakuze, nta muntu n'umwe wari ufite igipimo cya manyeziyumu mu maraso make, ariko 57% by'abakoreweho ubushakashatsi bari bafite igipimo cya manyeziyumu mu turemangingo dutukura tw’amaraso make. Gupima manyeziyumu mu turemangingo dutukura tw’amaraso nabyo ntibitanga amakuru menshi nk'uko byagaragaye ku isuzuma rya manyeziyumu: dukurikije isuzuma rya manyeziyumu, 60% gusa by'abantu babuze manyeziyumu nibo bagaragara.

inyongeramusaruro ya manyeziyumu

Niba urugero rwa manyeziyumu ruri hasi cyane, ugomba kubanza kunoza imirire yawe no kurya ibiryo byinshi birimo manyeziyumu nyinshi.

Ibinyabutabire bya Organomagnesium nkatauri ya manyeziyumu naMagnesium L-Threonatebirushaho kwinjiza neza. Ifu ya manyeziyumu ifatanye n'ibinyabuzima inyuzwa mu mara idahinduka mbere yuko manyeziyumu icika. Ibi bivuze ko kwinjiza bizihuta kandi ntibizabangamira ibura rya aside yo mu gifu cyangwa izindi myunyu ngugu nka calcium.

Uburyo bwo gukorana n'indi miti

Inzoga zishobora gutera ibura rya manyeziyumu. Ubushakashatsi bwakozwe mbere y’isuzuma bwerekana ko kongera manyeziyumu birinda imitsi iterwa na ethanol no kwangiza imiyoboro y’amaraso mu bwonko. Mu gihe cyo guhagarika inzoga, kwiyongera k’umunyu wa manyeziyumu bishobora kugabanya ibitotsi no kugabanya urugero rwa GGT mu maraso (serum gamma-glutamyl transferase ni ikimenyetso cy’imikorere mibi y’umwijima n’ikimenyetso cy’inzoga).