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Inyungu Zambere Zubuzima bwa Magnesium Ukeneye Kumenya

Magnesium ni imyunyu ngugu umubiri wacu ukeneye gukora neza, ariko akenshi birengagizwa. Ifite uruhare runini mubikorwa byinshi byumubiri, harimo kubyara ingufu, kugabanuka kwimitsi, imikorere yimitsi, no kugenzura umuvuduko wamaraso, nibindi. Kubwibyo, ni ngombwa kwemeza magnesium ihagije binyuze mumirire cyangwa inyongera mubuzima bwa buri munsi.

Magnesium ni iki 

Amwe mumasoko meza yimirire ya magnesium arimo imbuto nimbuto, imboga rwatsi rwatsi rwatsi, ibinyamisogwe, ibinyampeke nubwoko bumwe na bumwe bwamafi. Kurya buri gihe ibyo biribwa birashobora gufasha kuzuza urugero rwa magnesium, ariko magnesium yibiribwa byabantu benshi ntabwo ari byinshi cyane, bishobora kugira ingaruka mbi kubuzima bwite.

Kubafite ikibazo cyo guhaza magnesium bakeneye binyuze mumirire yonyine, inyongera ya magnesium irashobora kugirira akamaro ubuzima muburyo butandukanye kandi ikaza muburyo nka oxyde ya magnesium, magnesium threonate, magnesium taurate, na glycine ya magnesium. Ariko, birasabwa kugisha inama inzobere mubuzima mbere yo gutangira gahunda yinyongera kugirango wirinde imikoranire cyangwa ingorane.

None, magnesium ni iki? Magnesium ni imyunyu ngugu ikomeye kandi ni kane mu myunyu ngugu myinshi mu mubiri w'umuntu. Ifite uruhare mubisubizo birenga 300 byibinyabuzima bigenga imikorere itandukanye yumubiri, harimo kubyara ingufu, sintezamubiri ya poroteyine, imikorere yimitsi n imitsi, kugenzura umuvuduko wamaraso, hamwe na synthesis ya ADN. Magnesium ikora nka cofactor ya enzymes zigira uruhare muribi bikorwa, bigatuma biba ngombwa kubuzima bwiza.

Magnesium ni iki

Gusobanukirwa Kubura Magnesium nibimenyetso byayo

Magnesium ni imyunyu ngugu ifite uruhare runini mubuzima bwiza. Ubusanzwe imibiri yacu ibona magnesium ituruka kumirire nkimboga rwatsi rwatsi, imbuto, ibinyamisogwe nintete zose.

Nyamara, ibura rya magnesium rishobora kubaho kubera guhitamo nabi imirire, kongera ibiryo bitunganijwe, hamwe nubuzima bumwe na bumwe. Bigereranijwe ko hafi 50-60% byabantu bakuru batujuje ibyokurya bya buri munsi bya magnesium.

Ibimenyetso byo kubura magnesium:

●Imitsi n'imitsi

● Umunaniro n'intege nke

●Umutima udasanzwe

● Imyitwarire mibi nibibazo byubuzima bwo mumutwe

● Kudasinzira no kubura ibitotsi

● Osteoporose nubuzima bubi bwamagufwa

●Umuvuduko ukabije w'amaraso

Inyungu zubuzima bwa Magnesium

Isano Hagati ya Magnesium nogutegeka umuvuduko wamaraso

Magnesium ni minerval yingenzi igira uruhare runini mubikorwa byinshi byumubiri.

Ubushakashatsi bwinshi bwerekanye isano iri hagati yo gufata magnesium n'umuvuduko w'amaraso. Ubushakashatsi bumwe bwerekanye ko abantu banywa magnesium nyinshi bafite umuvuduko ukabije w'amaraso. Ubundi bushakashatsi bwasohotse mu kinyamakuru cyitwa Human Hypertension, bwanzuye ko inyongera ya magnesium yagabanije cyane umuvuduko w'amaraso wa sisitemu na diastolique.

Magnesium ifasha kongera umusaruro wa aside nitide, molekile ifasha kuruhura imitsi yoroshye mu nkuta zamaraso, ituma amaraso atembera kandi bikagabanya umuvuduko wamaraso. Byongeye kandi, magnesium yerekanwe kubuza gusohora imisemburo imwe n'imwe igabanya imiyoboro y'amaraso, bikagira uruhare runini mu kugabanya umuvuduko w'amaraso.

Byongeye kandi, electrolytite nka sodium na potasiyumu igira uruhare runini mu gukomeza kuringaniza amazi n'umuvuduko w'amaraso. Magnesium ifasha kugenzura urujya n'uruza rwa electrolytite mu ngirabuzimafatizo no hanze yacyo, ifasha kugumana umuvuduko ukabije w'amaraso.

Magnesium: Mugabanye Stress kandi utezimbere ibimenyetso byo guhangayika no kwiheba

Magnesium igira uruhare runini mugukemura ibibazo byumubiri. Ubushakashatsi bwerekana ko abantu bafite magnesium nkeya bakunze guhura nibibazo no kwiheba. Magnesium ibuza irekurwa rya cortisol, igabanya urwego rwimyitwarire kandi igateza imbere muri rusange.

Magnesium ifasha kandi kugenzura umusaruro wa serotonine. Urwego rwa serotonine nkeya rwahujwe no guhungabana nko guhangayika no kwiheba. Mugukomeza urugero rwa magnesium ihagije, umusaruro wa serotonine nuburinganire birashobora gushyigikirwa kugirango ibimenyetso byindwara zo mumutwe bibe byiza.

Iyo kubura ibitotsi bishobora kongera ibimenyetso byo guhangayika no kwiheba, birashobora kugorana guhangana nihungabana rya buri munsi. Magnesium igenga umusaruro wa melatonin, imisemburo igenzura ukwezi kwacu. Hiyongereyeho magnesium, abantu barashobora kunoza uburyo bwo gusinzira, bushobora kugabanya imihangayiko no kuzamura ubuzima bwo mumutwe muri rusange.

Inyungu zubuzima bwa Magnesium

Magnesium nubuzima bwamagufa: Kongera imbaraga za sisitemu yawe

Magnesium ni imwe mu myunyu ngugu myinshi mu mubiri wacu, hafi 60% ibitswe mu magufwa yacu. Ikora nka cofactor kubintu byinshi bitera imbaraga kandi ni ngombwa muburyo butandukanye bwa physiologique, harimo gukora amagufwa na metabolism.

Ubushakashatsi bwerekanye ko ibura rya magnesium ribangamira imikorere ya osteoblast, bigatuma igabanuka ry’amagufwa ryangirika ndetse no kubura amagufwa. Urwego rwa magnesium nkeya rwongera umusaruro nigikorwa cya osteoclasts, bishobora gutera amagufwa menshi. Izi ngaruka zihuza kunaniza amagufwa no kongera ibyago byo kuvunika.

Kwiyongera kwa Magnesium birashobora kongera ubwinshi bwamagufwa (BMD) kandi bikagabanya ibyago byo kurwara osteoporose no kuvunika.

Vitamine D irakenewe mu kwinjiza calcium, mu gihe magnesium igira uruhare runini mu gukora vitamine D mu mubiri. Hatariho urugero rwa magnesium ihagije, vitamine D ntishobora gukoreshwa neza, bigatuma habaho kubura calcium ndetse nubuzima bwamagufwa.

Magnesium: Igisubizo gisanzwe cyo gutabara Migraine

Migraine ni ububabare bukabije bwumutwe bushobora kugira ingaruka zikomeye kumibereho yumuntu. Mubisanzwe bafite ububabare bukabije bwumutwe, kumva urumuri nijwi, isesemi no kuruka, nibindi bimenyetso

Magnesium igira uruhare runini mubikorwa bitandukanye byumubiri. Ifasha kandi gukomeza umuvuduko ukabije wamaraso hamwe nisukari yamaraso.

Ubushakashatsi bwerekanye ko abantu barwaye migraine bakunze kugira urugero rwa magnesium ugereranije nabantu badafite migraine. Ibi birerekana ko kubura magnesium bishobora kugira uruhare mugutangira nuburemere bwa migraine.

Byongeye kandi, abantu barwaye migraine bavuga ko bagabanutse inshuro, ubukana, nigihe cyo kubabara umutwe nyuma yo gufata inyongera ya magnesium. Rimwe na rimwe, magnesium ndetse byagaragaye ko ikora neza nk'imiti gakondo ya migraine.

Uburyo Magnesium ishobora gufasha kuzamura ireme ryibitotsi no kudasinzira

Kudasinzira ni indwara isanzwe yo gusinzira yibasira abantu babarirwa muri za miriyoni ku isi. Irangwa ningorabahizi yo gusinzira, gusinzira, cyangwa kugira ibitotsi bidasubirwaho.Ibi birashobora gutuma umunaniro wumunsi, guhungabana kumutima, no kugabanuka kwimikorere yubwenge

Magnesium ihuza abantu bamwe na bamwe bakira mu gice cyo hagati cy’imitsi kandi igakora GABA, neurotransmitter igira ingaruka ituje kuri sisitemu y'imitsi, igatera kuruhuka no gusinzira. Hatariho magnesium ihagije, reseptor za GABA ziba nke cyane, biganisha kubyuka no kugorana.

Ubushakashatsi bumwe bwakoze ubushakashatsi ku ngaruka ziterwa na magnesium ku kudasinzira ku bantu bakuze. Gusinzira neza, igihe cyo gusinzira, no gutinda gusinzira byatejwe imbere cyane mubitabiriye kwakira imiti ya magnesium. Byongeye kandi, bavuze ko igihe cyo gusinzira cyagabanutse kandi byongera igihe cyo gusinzira.

Ubushakashatsi bwerekana ko magnesium ishobora kongera umusaruro wa melatonine, ishobora gutuma umuntu asinzira cyane, asinziriye cyane. Ibi ni ingirakamaro cyane cyane kubarwaye kudasinzira karande cyangwa bafite ikibazo cyo gusinzira ijoro ryose.

Ibiryo bikungahaye kuri Magnesium: Inkomoko Yambere yo Kwinjiza Mubiryo byawe 

 Epinari n'imboga rwatsi

Icyatsi kibisi cyijimye nka epinari, kale, na chard yo mu Busuwisi ni isoko nziza ya magnesium. Ntabwo zikungahaye kuri vitamine zitandukanye n’imyunyu ngugu gusa, ahubwo inatanga fibre nyinshi yimirire. Epinari, byumwihariko, ni isoko nziza ya magnesium, hamwe nigikombe kimwe gusa gitanga hafi 40 ku ijana byibyo kurya bya buri munsi. Kwinjiza izo mboga mumirire yawe birashobora kuba byoroshye nko kubongerera salade, urusenda, cyangwa kubitekesha nkibiryo byo kuruhande.

Imbuto n'imbuto

Imbuto n'imbuto ntabwo ari ibiryo biryoshye gusa, ahubwo ni isoko ikomeye ya magnesium. Imisozi, cashews, na Berezile imbuto nyinshi cyane muri magnesium. Byongeye kandi, imbuto y'ibihaza, imbuto za flax, n'imbuto za chia nazo zikomoka kuri minerval. Ongeramo urutoki n'imbuto kuri gahunda zawe za buri munsi, nk'ibiryo cyangwa nk'ifunguro, birashobora kuguha magnesium nyinshi hamwe n'amavuta meza na proteyine.

Ibiryo bikungahaye kuri Magnesium: Inkomoko Yambere yo Kwinjiza Mubiryo byawe

avoka

Usibye kuba ibiryo byiza cyane, avoka nisoko nziza ya magnesium. Bitewe nuburyo bworoshye, burimo amavuta, nibintu byinshi byiyongera kumirire yawe. Avoka ntabwo itanga urugero rwiza rwa magnesium gusa, ahubwo inatanga ibinure byinshi byumutima byuzuye amavuta, fibre nintungamubiri zingenzi. Ongeramo avoka ikase muri salade, ukoresheje avoka ikaranze nkikwirakwizwa cyangwa kuyishimira muri guacamole nuburyo bwose buryoshye bwo kongera magnesium yawe.

Ibishyimbo

Ibinyamisogwe nk'ibishyimbo byirabura, inkeri, ibinyomoro, na soya ni intungamubiri-nyinshi zishingiye ku bimera bishingiye kuri magnesium. Ntabwo zikungahaye kuri magnesium gusa, ahubwo zitanga nintungamubiri zitandukanye zingenzi, harimo fibre na proteyine. Kwinjiza ibishyimbo mumirire yawe birashobora gukorwa mubyongeyeho isupu, isupu cyangwa salade, gukora burger yibishyimbo cyangwa kubyishimira gusa nkibiryo byo kuruhande hamwe nifunguro ryanyu nyamukuru.

Ingano zose

Ibinyampeke byose nka quinoa, umuceri wijimye, na oati ntabwo biri hejuru ya fibre gusa, ahubwo ni isoko nziza ya magnesium. Urashobora kongera cyane gufata magnesium mugusimbuza ibinyampeke binonosoye nintete zose mumirire yawe. Ibinyampeke birashobora gukoreshwa nkibishingwe bya salade, bikishimira nkibiryo byo kuruhande, cyangwa bigashyirwa mubintu bitandukanye, nkibikombe bya quinoa cyangwa ifunguro rya mugitondo.

Uburyo bwo gufata inyongera ya Magnesium

Magnesium ikenera iratandukanye kubantu, bitewe n'imyaka, igitsina, ubuzima, nibindi bintu.Mu kwinjiza ibiryo bikungahaye kuri magnesium mumirire yawe ya buri munsi, urashobora gufasha abantu kubona magnesium bakeneye, ariko abantu bamwe badafite a indyo yuzuye ntubone magnesium ihagije, kubwibyo inyongera ya magnesium irashobora kuba inzira nziza yo guhitamo neza

Magnesium ije muburyo bwinshi, urashobora rero guhitamo ubwoko bubereye ukurikije ibyo ukeneye. Mubisanzwe, magnesium ifatwa kumunwa nkinyongera.

Magnesium L-ThreonateCitrate ya Magnesium, Malaziyumu Malate, naMagnesium Tauratebyoroshye kwinjizwa numubiri kuruta ubundi buryo, nka oxyde ya magnesium na sulfate ya magnesium.

Ikibazo: Magnesium irashobora gushyigikira ubuzima bwo mumutwe?
Igisubizo: Yego, magnesium izwiho kugira ingaruka zituza kuri sisitemu y'imitsi, ishobora gufasha kugabanya ibimenyetso byo guhangayika no kwiheba. Urwego rwa magnesium ruhagije rwahujwe no kunoza umwuka no kumererwa neza muri rusange.

Ikibazo: Nigute nshobora kongera magnesium mu buryo busanzwe?
Igisubizo: Urashobora kongera magnesium yawe ukoresheje ibiryo bikungahaye kuri magnesium nk'icyatsi kibisi (epinari, kale), imbuto n'imbuto (almonde, imbuto y'ibihaza), ibinyamisogwe (ibishyimbo byirabura, ibinyomoro), n'ibinyampeke byose (umuceri wijimye, cinoa) ). Ubundi, urashobora kandi gutekereza gufata inyongera ya magnesium nyuma yo kugisha inama inzobere mubuzima.

Inshingano: Iyi ngingo igamije amakuru gusa kandi ntigomba gufatwa nkinama zubuvuzi. Buri gihe ujye ubaza inzobere mu by'ubuzima mbere yo gukoresha inyongera cyangwa guhindura gahunda z'ubuzima.

Igihe cyo kohereza: Nzeri-12-2023