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Ibyiza by'ingenzi bya Magnesium ku buzima ugomba kumenya

Magnesium ni imyunyu ngugu y'ingenzi umubiri wacu ukeneye kugira ngo ukore neza, ariko akenshi irarengagizwa. Igira uruhare runini mu mikorere myinshi y'umubiri, harimo gukora ingufu, gufunga imitsi, imikorere y'imitsi, no kugenzura umuvuduko w'amaraso, n'ibindi. Kubwibyo, ni ngombwa kwemeza ko umuntu arya magnesium ihagije binyuze mu mirire cyangwa inyongeramusaruro mu buzima bwa buri munsi.

Manyeziyumu ni iki 

Zimwe mu ndyo nziza zibonekamo manyeziyumu zirimo imbuto n'imbuto, imboga z'icyatsi kibisi, ibinyamisogwe, ibinyampeke byuzuye n'ubwoko bumwe na bumwe bw'amafi. Kurya ibi biribwa buri gihe bishobora gufasha kongera ingano runaka ya manyeziyumu, ariko manyeziyumu iboneka mu ndyo y'abantu benshi ntabwo iri hejuru cyane, ibyo bikaba bishobora kugira ingaruka mbi ku buzima bwabo.

Ku bantu bafite ingorane zo kubona magnesium bakeneye binyuze mu mirire gusa, inyongeramusaruro za magnesium zishobora kugirira akamaro ubuzima mu buryo butandukanye kandi ziza mu buryo nka magnesium oxide, magnesium threonate, magnesium taurate, na magnesium glycinate. Ariko, ni byiza kugisha inama umuhanga mu by'ubuzima mbere yo gutangira gahunda iyo ari yo yose yo kongeramo magnesium kugira ngo wirinde ingaruka zishobora guterwa n'imiti cyangwa ingorane.

None se, manyeziyumu ni iki? Manyeziyumu ni imyunyu ngugu y'ingenzi ikaba n'imyunyu ngugu ya kane ikunzwe cyane mu mubiri w'umuntu. Igira uruhare mu bikorwa birenga 300 bya biochemical bigenga imikorere itandukanye y'umubiri, harimo gukora ingufu, gukora poroteyine, imikorere y'imitsi n'imitsi, kugenzura umuvuduko w'amaraso, no gukora ADN. Manyeziyumu ikora nk'igice cy'ingenzi cya enzymes zigize iyi mikorere, bigatuma iba ingenzi ku buzima bwiza.

Manyeziyumu ni iki

Gusobanukirwa ikibazo cyo kubura manyeziyumu n'ibimenyetso byayo

Magnesiyumu ni imyunyu ngugu y'ingenzi igira uruhare runini mu buzima bwiza. Ubusanzwe imibiri yacu ibona magnesium mu biribwa nk'imboga z'icyatsi kibisi, imbuto z'ibinyampeke, ibinyampeke n'ibinyampeke byuzuye.

Ariko, kubura manyeziyumu bishobora guterwa n'amahitamo mabi y'imirire, kurya ibiryo byinshi byatunganyijwe, ndetse n'indwara zimwe na zimwe. Bivugwa ko abantu bakuru bagera kuri 50-60% batujuje ibisabwa buri munsi bya manyeziyumu.

Ibimenyetso by'ibura rya manyeziyumu:

●Kubabara kw'imitsi no kubabara

● Umunaniro n'intege nke

●Umutima utari umeze neza

● Guhindagurika kw'amarangamutima n'ibibazo by'ubuzima bwo mu mutwe

● Kubura ibitotsi n'indwara zo gusinzira

● Osteoporosis n'ubuzima bubi bw'amagufwa

●Umuvuduko ukabije w'amaraso

Akamaro ka Manyeziyumu ku buzima

Isano iri hagati ya Manyeziyumu n'amabwiriza agenga umuvuduko w'amaraso

Manyeziyumu ni imyunyu ngugu y'ingenzi igira uruhare runini mu mikorere myinshi y'umubiri.

Ubushakashatsi bwinshi bwagaragaje isano iri hagati yo gufata manyeziyumu n'umuvuduko w'amaraso. Ubushakashatsi bumwe bwagaragaje ko abantu banywa manyeziyumu nyinshi bafite umuvuduko muke w'amaraso. Ubundi bushakashatsi, bwasohotse mu kinyamakuru Journal of Human Hypertension, bwagaragaje ko kongerera manyeziyumu bigabanya cyane umuvuduko w'amaraso wa systolic na diastolic.

Magnesium ifasha kongera umusaruro wa nitric oxide, ifasha kuruhuka imitsi yoroshye mu mitsi y'amaraso, bigatuma amaraso atembera neza kandi ikagabanya umuvuduko w'amaraso. Byongeye kandi, magnesium yagaragaye ko ibuza irekurwa ry'imisemburo imwe n'imwe igabanya imitsi y'amaraso, bigatuma irushaho kugira uruhare mu kugabanya umuvuduko w'amaraso.

Byongeye kandi, electrolyte nka sodium na potasiyumu zigira uruhare runini mu kubungabunga uburinganire bw'amazi n'umuvuduko w'amaraso. Manyeziyumu ifasha mu kugenzura urujya n'uruza rw'izi electrolyte zinjira n'izisohoka mu turemangingo, bigafasha mu kubungabunga urwego rw'umuvuduko w'amaraso rusanzwe.

Magnesiyumu: Igabanya stress no kunoza ibimenyetso by'imihangayiko n'ihungabana

Magnesium igira uruhare runini mu gusubiza ibintu mu buryo umubiri uhangayika. Ubushakashatsi bwerekana ko abantu bafite magnesium nkeya bashobora kugira imihangayiko no kwiheba. Magnesium ibuza irekurwa rya cortisol, igabanya stress kandi ikarushaho kunoza ibyiyumvo muri rusange.

Magnesium inafasha mu kugenzura ikorwa rya serotonin. Urugero ruto rwa serotonin rwagaragaye ko rutera indwara zo mu mutwe nko guhangayika no kwiheba. Mu kwemeza ko serotonin ingana bihagije, ikorwa rya serotonin n'uburyo iringaniye bishobora gushyigikirwa kugira ngo hongere ibimenyetso by'izo ndwara zo mu mutwe.

Iyo kubura ibitotsi bishobora kongera ibimenyetso by'imihangayiko no kwiheba, bishobora gutuma bigorana guhangana n'imihangayiko ya buri munsi. Magnesium igenzura ikorwa rya melatonin, imisemburo igenga imikorere y'ibitotsi n'ibikangura. Iyo umuntu anyongeyemo magnesium, ashobora kunoza imiterere y'ibitotsi, bishobora kugabanya imihangayiko no kunoza ubuzima bwo mu mutwe muri rusange.

Akamaro ka Manyeziyumu ku buzima

Magnesiyumu n'ubuzima bw'amagufwa: Gukomeza sisitemu y'amagufwa yawe

Manyeziyumu ni imwe mu myunyu ngugu iboneka cyane mu mubiri wacu, aho hafi 60% bibikwa mu magufwa yacu. Ikora nk'ikintu gifasha mu gukora ibikorwa byinshi bya enzyme kandi ni ingenzi mu mikorere itandukanye y'umubiri, harimo no gukora amagufwa no gukora imisemburo.

Ubushakashatsi bwagaragaje ko kubura manyeziyumu bibangamira imikorere y’amagufwa, bigatuma ibura ry’amabuye y’agaciro mu magufwa rigabanuka ndetse bigatuma amagufwa adakora neza. Umunyu ngugu muke wa manyeziyumu wongera umusaruro n’imikorere ya manyeziyumu, ibyo bikaba byatera amagufwa kongera kuzura cyane. Izi ngaruka zihuriza hamwe zigatuma amagufwa acika intege kandi zikongera ibyago byo kuvunika.

Kongera magnesium bishobora kongera ubucucike bw'imyunyu ngugu mu magufwa (BMD) no kugabanya ibyago byo kurwara indwara ya osteoporosis no kuvunika.

Vitamine D ni ngombwa kugira ngo kalisiyumu yinjire mu mubiri, mu gihe manyeziyumu igira uruhare runini mu gutuma vitamine D ikora neza mu mubiri. Iyo manyeziyumu idafite urugero ruhagije, ntabwo ishobora gukoreshwa neza, bigatuma ibura rya kalisiyumu rigabanuka ndetse n'ubuzima bw'amagufwa bugahungabana.

Magnesiyumu: Umuti usanzwe wo kugabanya migraine

Migraine ni indwara y'umutwe ikomeye ishobora kugira ingaruka zikomeye ku mibereho y'umuntu. Akenshi igira ububabare bukomeye, kumva urumuri n'amajwi, isesemi no kuruka, n'ibindi bimenyetso

Manyeziyumu igira uruhare runini mu mikorere itandukanye y'umubiri. Inafasha kandi kugumana umuvuduko uhoraho w'amaraso n'urugero rw'isukari mu maraso.

Ubushakashatsi bwagaragaje ko abantu barwaye migraine akenshi baba bafite urugero ruto rwa magnesium ugereranije n'abatarwaye migraine. Ibi bigaragaza ko kubura magnesium bishobora kugira uruhare mu gutangira no kubabara kwa migraine.

Byongeye kandi, abantu barwaye migraine bakunze kuvuga ko bagabanuka inshuro, ubukana, n'igihe bamara barwaye umutwe nyuma yo gufata inyunganiramirire ya manyeziyumu. Hari n'igihe byagaragaye ko manyeziyumu igira akamaro nk'imiti gakondo ya migraine.

Uburyo Manyeziyumu Ifasha Mu Kunoza Imiterere y'Ibitotsi no Kubura Ibitotsi

Kudasinzira ni indwara ikunze kwibasira abantu babarirwa muri za miriyoni ku isi. Irangwa no kugorwa no gusinzira, gusinzira, cyangwa gusinzira mu buryo butari bwo. Ibi bishobora gutera umunaniro wo ku manywa, imihangayiko, no kugabanuka k'ubushobozi bwo gutekereza.

Magnesium ifatana na za receptor zimwe na zimwe ziri mu gice cyo hagati cy’imitsi ikora GABA, ikigo cy’imitsi gituma ubwonko butuza, bigatuma umuntu aruhuka kandi agasinzira. Iyo magnesium idafite magnesium ihagije, za GABA zirushaho kugira ubwonko budakora, bigatuma umuntu aba maso kandi bikagorana gusinzira.

Ubushakashatsi bumwe bwakoze ubushakashatsi ku ngaruka zo kongeramo manyeziyumu ku kubura ibitotsi ku bantu bakuze. Kugera ku musaruro wo gusinzira, igihe cyo gusinzira, no gutinda gusinzira byarushijeho kwiyongera ku bitabiriye amahugurwa bahawe manyeziyumu. Byongeye kandi, bavuze ko igihe cyo gusinzira cyagabanutse kandi igihe cyo gusinzira cyiyongera.

Ubushakashatsi bwerekana ko manyeziyumu ishobora kongera ikorwa rya melatonine, ishobora gutuma umuntu aruhuka neza kandi aryama cyane. Ibi ni ingirakamaro cyane cyane ku bantu bafite ikibazo cyo kudasinzira igihe kirekire cyangwa bafite ikibazo cyo kudasinzira neza nijoro.

Ibiribwa Bikungahaye kuri Manyeziyumu: Inkomoko z'ingenzi zo gushyira mu mirire yawe 

 Epinari n'imboga z'icyatsi kibisi

Imboga z'icyatsi kibisi nka epinari, kale, na Swiss chard ni isoko nziza ya manyeziyumu. Ntabwo zikungahaye kuri vitamine n'imyunyu ngugu itandukanye gusa, ahubwo zinatanga fibre nyinshi mu mirire. By'umwihariko, epinari ni isoko nziza ya manyeziyumu, aho igikombe kimwe gusa gitanga hafi 40% by'ibyo usabwa buri munsi. Gushyiramo izi mboga mu mirire yawe bishobora kuba byoroshye nko kuzishyira muri salade, smoothies, cyangwa kuziteka nk'ibiryo byo ku ruhande.

Imbuto n'imbuto

Imbuto n'imbuto si utuntu turyoshye gusa, ahubwo ni isoko nziza ya manyeziyumu. Amande, cashew, n'imbuto za Brazil zirimo manyeziyumu nyinshi cyane. Byongeye kandi, imbuto z'ibihaza, imbuto za flax, n'imbuto za chia nabyo ni isoko ikungahaye kuri iyi myunyu ngugu. Kongeramo imbuto nkeya n'imbuto ku buzima bwawe bwa buri munsi, haba mu buryo bwo kurya cyangwa mu gihe cy'ifunguro, bishobora kuguha manyeziyumu nyinshi ndetse n'ibinure na poroteyine byiza.

Ibiribwa Bikungahaye kuri Manyeziyumu: Inkomoko z'ingenzi zo gushyira mu mirire yawe

avoka

Uretse kuba ari ibiryo bigezweho, avoka ni isoko nziza ya manyeziyumu. Kubera imiterere yazo yoroshye kandi ikoze neza, ni inyongera mu mirire yawe. Avoka ntizitanga gusa magnesium nziza, ahubwo zinatanga ibinure byinshi byuzuye umutima, fibre n'izindi ntungamubiri z'ingenzi. Gushyiramo avoka yaciwe mu masalade, gukoresha avoka yaciwe mu buryo bwo kuyisiga cyangwa kuyirya muri guacamole byose ni uburyo bwiza bwo kongera magnesium yawe.

Ibishyimbo

Ibinyamisogwe nk'ibishyimbo by'umukara, ubunyobwa, lentile, na soya ni isoko ryinshi ry'umunyungugu ukomoka ku bimera. Ntabwo bikungahaye kuri manyeziyumu gusa, ahubwo binatanga izindi ntungamubiri zitandukanye z'ingenzi, harimo fibre na poroteyine. Gushyira ibishyimbo mu mirire yawe bishobora gukorwa ubishyira mu isupu, isupu cyangwa salade, guteka burger z'ibishyimbo cyangwa kubyishimira nk'ifunguro ryo ku ruhande hamwe n'ifunguro ryawe ry'ibanze.

Ibinyampeke byose

Ibinyampeke byuzuye nka quinoa, umuceri w'umukara, na oats ntabwo bikungahaye kuri fibre gusa, ahubwo ni isoko nziza ya magnesium. Ushobora kongera cyane magnesium urya ukoresheje ibinyampeke byatunganyijwe n'ibinyampeke byuzuye mu mirire yawe. Ibi binyampeke bishobora gukoreshwa nk'ishingiro rya salade, bikaryoherwa nk'ibiryo byo ku ruhande, cyangwa bigashyirwa mu buryo butandukanye bwo guteka, nko mu masahani ya quinoa cyangwa mu ifunguro rya mu gitondo rya oatmeal.

Uburyo bwo gufata inyunganiramirire ya Magnesium

Ibikenewe kuri manyeziyumu biratandukanye bitewe n'umuntu ku giti cye, bitewe n'imyaka, igitsina, ubuzima, n'ibindi bintu. Mu gushyira ibiryo bikungahaye kuri manyeziyumu mu mirire yawe ya buri munsi, ushobora gufasha abantu kubona manyeziyumu bakeneye, ariko bamwe mu bantu badafite indyo yuzuye ntibabona manyeziyumu ihagije, bityo inyunganiramirire ya manyeziyumu ishobora kuba uburyo bwiza bwo kubona amahitamo meza.

Magnesium iza mu buryo butandukanye, bityo ushobora guhitamo ubwoko bukubereye bitewe n'ibyo ukeneye. Ubusanzwe, magnesium ifatwa mu kanwa nk'inyongeramusaruro.

Magnesium L-Threonate, Sitrate ya Magnesium, Malate ya Magnesium, naMagnesium TaurateBiroroshye kwinjiza mu mubiri kurusha ubundi bwoko bwa magnesium oxide na magnesium sulfate.

Q: Ese manyeziyumu ishobora gufasha ubuzima bwo mu mutwe?
A: Yego, manyeziyumu izwiho kugira ingaruka nziza ku mitsi, ibi bikaba byafasha mu kugabanya ibimenyetso by'imihangayiko no kwiheba. Urugero ruhagije rwa manyeziyumu rwagaragaye ko rutuma umuntu agira amarangamutima meza ndetse n'imibereho myiza yo mu mutwe muri rusange.

Q: Ni gute nakongera ubwinshi bw'umunyungugu mu mubiri wanjye mu buryo busanzwe?
A: Ushobora kongera ubwinshi bw'umunyungugu wa manyeziyumu urya ibiryo bikungahaye kuri manyeziyumu nk'imboga z'amababi (epinari, kale), imbuto z'ibinyamisogwe n'imbuto (amande, imbuto z'ibihaza), ibinyamisogwe (ibishyimbo by'umukara, lentile), n'ibinyampeke byuzuye (umuceri w'umukara, quinoa). Ubundi buryo, ushobora no gutekereza gufata inyunganiramirire ya manyeziyumu nyuma yo kugisha inama umuganga.

Icyitonderwa: Iyi nkuru ni iy'amakuru gusa kandi ntigomba gufatwa nk'inama z'abaganga. Buri gihe banza uganire n'inzobere mu by'ubuzima mbere yo gukoresha inyongeramusaruro cyangwa guhindura uburyo bwo kwivuza.

Igihe cyo kohereza: 12 Nzeri 2023