Mu gushaka ubuzima bwiza no kumererwa neza muri rusange, dukunze guhura nibintu bitandukanye hamwe na molekile bigira uruhare runini mugukoresha imbaraga z'umubiri. Adenosine, nucleoside isanzwe iboneka, ni imwe muri molekile igenda yitabwaho cyane kubera akamaro gakomeye k'ubuzima. Kuva guteza imbere ubuzima bwumutima kugeza gutanga imbaraga no gushyigikira metabolism, adenosine ifite imbaraga nini zo gukomeza imibiri yacu imbere.
Magnesium ni minerval isanzwe iboneka hamwe na electrolyte igereranwa nikimenyetso cyimiti "Mg" kumeza yibintu. Nibintu umunani byumunani mwinshi kwisi kandi bigira uruhare runini mubikorwa byinshi bya selile mumubiri.
Kuva metabolism kugeza kumikorere yimitsi, magnesium igira uruhare mumyitwarire irenga 300 yimibiri yacu, bigatuma iba micronutrient yingenzi kubuzima muri rusange. Irashinzwe kubungabunga imikorere isanzwe yimitsi, selile nervice, numutima. Iyi minerval yingenzi nayo igira uruhare muri synthesis ya ADN, synthesis ya protein, no kubyara ingufu. Byongeye kandi, ifasha kugenzura umuvuduko wamaraso, urugero rwisukari yamaraso, kandi igafasha sisitemu yumubiri.
Ugereranije nizindi ntungamubiri, imibiri yacu ntisaba magnesium nyinshi, ariko turacyakeneye guhora twuzuza magnesium dukoresheje ibiryo cyangwa inyongera ya magnesium kugirango twirinde ibimenyetso byo kubura magnesium. Magnesium ibaho mubiribwa bimwe na bimwe. Birumvikana ko kubafite indyo imwe, irashobora kongerwa mubindi biribwa muburyo bwo kongeramo sintetike kandi itangwa muburyo bwinyongera zimirire ya gisirikare.
Nibihe biribwa bikungahaye kuri magnesium bigomba gushyirwa mubiryo byawe? Bimwe mubihitamo byiza birimo imboga rwatsi rwatsi, ibinyamisogwe, imbuto nimbuto zose, ariko abantu benshi bananiwe kubahiriza ibyo basabwa buri munsi. Muri iki gihe, inyongera ya magnesium irashobora kuba uburyo bworoshye kandi bwizewe. Buri gihe ujye ubaza inzobere mu buvuzi mbere yo gutangira inyongera nshya.
Ibimenyetso bisanzwe byo kubura magnesium:
●Imitsi iranyeganyega
●Umunaniro n'intege nke
●palpitations
●Indwara idasinzira
●Ibibazo by'ubuzima bwo mu mutwe
●Osteoporose n'amagufwa yoroshye
●Umuvuduko ukabije w'amaraso
●Biteye ishozi
●Kubura imirire
●Umutima muzima no kugenzura umuvuduko wamaraso
Hypertension n'indwara ikunze kwibasira abantu babarirwa muri za miriyoni ku isi. Ihatira umutima wawe gukora cyane, ibyo bigashyira imitsi kumitsi yumutima kandi amaherezo biganisha ku ndwara z'umutima.
Iyi minerval ningirakamaro kugirango ibungabunge sisitemu yumutima nimiyoboro. Magnesium ifasha ubuzima bwimitsi yumutima kuruhura no kwagura imiyoboro yamaraso, bigatuma amaraso atembera neza no kugabanya ibyago byumuvuduko ukabije wamaraso, indwara z'umutima, na stroke. Byongeye kandi, magnesium ifasha imitsi yumutima gukora neza kandi igabanya ibyago byo gutera umutima bidasanzwe nizindi ndwara zumutima.
Harimo ibiryo bikungahaye kuri magnesium mumirire yawe birashobora gufasha guteza imbere ubuzima bwumutima hamwe numuvuduko ukabije wamaraso.
●Ubuzima bwimitsi no kuruhuka
Magnesium ni ngombwa mu gukomeza imikorere myiza yimitsi no kwirinda imitsi na spasms. Itera imbere kugabanya imitsi, ifasha imitsi kuruhuka no kugabanuka kugirango ikore neza kandi ikire neza. Abakinnyi n'abantu bakora imyitozo ngororamubiri barashobora kungukirwa na magnesium kugirango birinde imvune no gushyigikira nyuma yo gukora imyitozo.
●Umusaruro w'ingufu na metabolism
Magnesium igira uruhare runini mubikorwa byo kubyara ingufu muri selile zacu. Ifasha guhindura ibiryo imbaraga kandi iteza imbere synthesis ya adenosine triphosphate (ATP), isoko nyamukuru yingufu mumibiri yacu. Ibirungo bya magnesium bihagije birashobora guteza imbere metabolisme, bikomeza ingufu nyinshi, kongera kwihangana, kugabanya ibyiyumvo byumunaniro no kunanirwa, kandi bikadutera imbaraga umunsi wose.
●Imikorere ya Neural no gucunga ibibazo
Kugumana urugero rwa magnesium ihagije birashobora kugira ingaruka zikomeye kubuzima bwacu bwo mumutwe dutezimbere imikorere myiza yimitsi no gucunga ibibazo. Magnesium ifasha kugenzura neurotransmitter, ishobora gufasha kunoza umwuka, kugabanya amaganya no kunoza ibitotsi. Byongeye kandi, ishyigikira umusaruro wa serotonine, neurotransmitter ijyanye no kumva umeze neza.
●Amagufwa yubuzima no kwirinda osteoporose
Ibyiza byubuzima bwa Magnesium nabyo bigera kuri sisitemu ya skeletale. Ni imyunyu ngugu ikomeye kugirango amagufa akomere kandi afite ubuzima bwiza. Magnesium ifasha kugenzura urugero rwa calcium kandi ikanemeza neza no gukwirakwizwa mu mubiri, ibyo bikaba ari ngombwa mu magufwa. Hatariho urugero rwa magnesium ihagije, ibyago byo kurwara osteoporose nizindi ndwara ziterwa namagufa birashobora kwiyongera. Gufata buri gihe magnesium, hamwe nintungamubiri zubaka amagufwa, birashobora gufasha cyane gukomeza amagufwa yawe gukomera uko usaza.
●Sisitemu yimyanya yubuzima no gusohoka
Magnesium igira uruhare runini mugukomeza sisitemu nziza. Ikora nk'ibisanzwe, itera amara, irinda igogora, kandi ifasha kurandura imyanda mu mubiri. Kubona magnesium ihagije bifasha ubuzima bwigifu, bigabanya ibyago byindwara zifata igifu, kandi bizamura ubuzima bwimbere muri rusange.
●Kunoza ireme ryibitotsi
Magnesium yerekanwe ifasha kugabanya ibimenyetso byo guhagarika umutima no kudasinzira. Itezimbere ibitotsi, igabanya igihe bifata cyo gusinzira, kandi ikongera igihe cyo gusinzira muri rusange.
Magnesium igira uruhare mu kugena melatonine, imisemburo igenzura ukwezi kwacu. Urwego rwa magnesium ruhagije rushobora gufasha gushyigikira umusaruro no kurekura melatonine, bikavamo gusinzira neza.
Byongeye kandi, magnesium irashobora gufasha kugenzura imikorere ya hormone cortisol. Mugabanye urugero rwa cortisol, magnesium irashobora gufasha kugabanya amaganya no guhangayika bishobora kubangamira ibitotsi.
1. Epinari
Tangira urugendo rwawe rukungahaye kuri magnesium hamwe nicyatsi kibisi: epinari. Iyi mboga yuzuye intungamubiri ntabwo irimo magnesium nyinshi, ahubwo ni isoko nziza ya fer, calcium, na vitamine A na K. Spinach ni ngombwa-kuba muri salade, urusenda, omelet, cyangwa ibiryo bikaranze bikaranze.
2. Imisozi
Hura magnesium yawe ukeneye hamwe na almonde nkeya. Usibye kuba ukungahaye kuri magnesium, utubuto twinshi dutanga amavuta menshi meza, fibre, na proteyine. Ishimire almondi nk'ifunguro, ubivange mu mavuta ya almond amavuta, cyangwa ubikoreshe kugirango wongere salade nziza muri salade.
3. Avoka
Ishimire ibyiza bya cream avoka, irindi soko ryiza rya magnesium yimirire. Avoka izwiho amavuta meza kandi ikungahaye kuri vitamine nyinshi ndetse n imyunyu ngugu. Ucemo ibice, ubyongere muri salade cyangwa urusenda, cyangwa ukore guacamole isanzwe kugirango wuzuze ifunguro ryawe.
4. Shokora yijimye
Nibyo, wasomye ubwo burenganzira! Shokora yijimye irimo urugero rwa magnesium. Ubu buryohe buryoshye bufite inyungu zitandukanye mubuzima, harimo antioxydants ifasha kugabanya umuvuduko wamaraso no kongera imikorere yubwonko. Ishimire agace gato ka shokora yijimye kandi uryohe uburyohe bwayo bwiza mugihe winjiza magnesium mumirire yawe.
5. Quinoa
Quinoa bakunze kwita superfood, ikungahaye kuri magnesium kandi itanga proteine yuzuye. Koresha ingano za kera mu mwanya wumuceri usanzwe cyangwa pasta kugirango wongere magnesium mugihe wungukirwa na fibre nyinshi hamwe na aside amine.
6. Salmon
Salmon ntabwo itanga gusa isoko ikungahaye kuri acide ya omega-3, ahubwo inatanga urugero rwiza rwa magnesium. Aya mafi atandukanye aroroshye guteka kandi arashobora gusya, gutekwa, ndetse no gukorwa muri tacos ziryoshye. Kwinjiza salmon mumirire yawe ntabwo ari byiza kumutima wawe gusa, ahubwo nibyiza kurwego rwa magnesium.
7. Ibishyimbo byirabura
Ibishyimbo byirabura ni ibiribwa mu biryo byinshi kandi ni isoko nziza ya poroteyine ishingiye ku bimera, fibre na magnesium. Waba ukora isupu nziza ya chili, isupu yumukara wibishyimbo cyangwa kuyongeramo salade, ibishyimbo byumukara ninzira nziza yo kongera magnesium yawe mugihe wishimira ifunguro ryiza.
8. Imbuto z'igihaza
Imbuto ntoya ariko ikomeye, imbuto y'ibihaza ni ubutunzi bw'intungamubiri, harimo na magnesium. Ibi biryo byuzuye byuzuye antioxydants kandi ni inyongera ikomeye yo kuzamura agaciro kintungamubiri za salade, yogurt, cyangwa utubari twa granola twakozwe murugo.
9. Yogurt
Yogurt ntabwo itanga porotiyotike gusa (bagiteri zifasha igifu cyawe) ahubwo ni isoko ya calcium ikomeza amagufwa na magnesium. Ishimire igikombe cya yogurt n'imbuto nshya, ibinyampeke, cyangwa usukemo utubuto twaciwe kugirango urye neza kandi ufite intungamubiri za mugitondo cyangwa ibiryo.
10. Flaxseed
Imbuto zifite intungamubiri kandi zuzuyemo imyunyu ngugu, fibre, hamwe na aside irike ya omega-3. Baduha kandi antioxydants yitwa lignans, ishobora no gufasha guteza imbere uburinganire bwimisemburo.
1. Citrate ya Magnesium
Magnesium citrate nimwe muburyo buzwi cyane bwinyongera za magnesium kubera bioavailable nyinshi. Ibikoresho bya Citrate byongera kwinjiza magnesium mu mubiri. Bikunze gukoreshwa mugushigikira ubuzima bwigifu kuko bukora nkibisanzwe. Byongeye kandi, magnesium citrate ifasha kuzamura amagufwa meza no gukomeza injyana yumutima isanzwe. Nyamara, ingaruka zacyo zishobora kuba zidakwiriye abantu bose, kandi nibyiza kubaza inzobere mubuzima mbere yo gutangira inyongera nshya.
2. Magnesium glycinate
Magnesium glycinate ni uburyo bwihanganirwa kandi bworoshye bwa magnesium. Ihujwe na aside amine glycine kugirango ifashe kuruhura imitsi no guteza imbere kumva utuje. Ubu buryo bwa magnesium ni ingirakamaro cyane kubantu bafite ibibazo, guhangayika, cyangwa ibibazo bijyanye no gusinzira. Byongeye kandi, ntabwo bishoboka cyane gutera igogora, bigatuma bikwiranye nabantu bafite igifu cyoroshye.
3. Okiside ya magnesium
Oxide ya Magnesium nigiciro cyinshi kandi gikoreshwa cyane muri magnesium. Ifite igice kinini cya magnesium yibanze, ariko ntishobora kwinjizwa numubiri byoroshye kuruta ubundi buryo. Bikunze gukoreshwa nk'uburuhukiro bwo kugabanya impatwe kandi bigomba gufatwa neza kugirango wirinde kurenza urugero kuko bishobora gutera impiswi. Abantu bafite amara asanzwe ntibashobora kunguka nkubundi buryo bitewe nigipimo cyo hasi.
4. Magnesium L-threonate
Magnesium threonate cyangwa L-threonate nuburyo bwa sintetike ya magnesium izwi cyane kubushobozi bwayo bwo kurenga inzitizi yubwonko bwamaraso. Ikomoka kuri L-threonate kandi irashobora kuboneka cyane kuko yinjizwa neza numubiri igahinduka magnesium, bityo ikongera urugero rwa magnesium mumaraso. Magnesium L-threonate itezimbere ibikorwa bya synaptique, bityo bikongerera ubushobozi ubwonko bwo kwiga no gukemura ibibazo, kandi biteza imbere ubuzima bwumubiri nubwonko mugihe gifite na anti-inflammatory, antioxidant, kandi bugashyigikira ingaruka zubuzima bwumutima. Byongeye kandi, magnesium L-threonate irashobora gufasha umubiri kuruhuka no kugabanya imihangayiko no guhangayika, bityo ukaryama neza. Irashobora kandi gushigikira gukora imisemburo yo gusinzira, nka melatonine.
Magnesium Taurate ni ihuriro ryimyunyu ngugu ya magnesium na taurine. Nintungamubiri zingenzi kumubiri wumuntu, magnesium igira uruhare mubisubizo birenga 300 byibinyabuzima. Ni ngombwa kubuzima bwamagufwa, kubyara ingufu nibikorwa bisanzwe byimitsi. Taurine ikomatanya na magnesium kugirango yongere iyinjira ryayo na bioavailability.
Gukomatanya kwa magnesium na taurine muri Magnesium Taurate bibwira ko bitanga inyungu zinyongera. Uru ruganda rudasanzwe rusabwa kubantu bafite ibibazo byubuzima bwumutima. Ubushakashatsi bumwe bwerekana ko magnesium taurate ishobora gufasha kugabanya umuvuduko wamaraso no gushyigikira ubuzima bwumutima muri rusange.
Magnesium taurine irashobora gufasha kugabanya imihangayiko no guteza imbere kuruhuka, kuko magnesium na taurine byombi bifite imiti igabanya ubukana. Irashobora gufasha kurwanya amaganya, kuzamura ibitotsi, no kugabanya ibimenyetso byo kwiheba.
Ikibazo: Ni uruhe ruhare rwa magnesium mu mibereho yacu?
Igisubizo: Magnesium igira uruhare runini mukubungabunga ubuzima rusange n'imibereho myiza. Ifite uruhare mubikorwa byinshi byumubiri, harimo kubyara ingufu, imikorere yimitsi nu mitsi, synthesis ya ADN, no kugenzura umuvuduko wamaraso.
Ikibazo: Kuki magnesium ari ingenzi kubuzima bwumutima?
Igisubizo: Manyeziyumu ni ngombwa mu kubungabunga umutima muzima. Ifasha kuruhura imiyoboro y'amaraso, itera umuvuduko ukabije w'amaraso kandi igabanya ibyago byo guterwa n'amaraso menshi n'indwara z'umutima. Byongeye kandi, magnesium igira uruhare mukubungabunga injyana yumutima itajegajega no kwirinda umutima udasanzwe.
Inshingano: Iyi ngingo ni iyamakuru rusange gusa kandi ntigomba gusobanurwa nkinama zose zubuvuzi. Amwe muma poste yamakuru aturuka kuri enterineti kandi ntabwo ari umwuga. Uru rubuga rufite inshingano zo gutondeka, gutunganya no guhindura ingingo. Intego yo gutanga amakuru menshi ntabwo bivuze ko wemera ibitekerezo byayo cyangwa kwemeza ukuri kwibirimo. Buri gihe ujye ubaza inzobere mu buzima mbere yo gukoresha inyongeramusaruro cyangwa guhindura ibintu byubuzima bwawe.
Igihe cyo kohereza: Ukwakira-23-2023
