Kuki magnesium ari ngombwa kandi ugomba kuyuzuza?

Magnesium ni imyunyu ngugu ifitanye isano no gusinzira neza, kugabanya amaganya, no kuzamura ubuzima bwumutima. Ubushakashatsi buherutse gusohoka mu kinyamakuru cy’i Burayi cy’imirire bwerekana ko gushyira imbere gufata magnesium bifite indi nyungu: Abantu bafite magnesium nkeya bafite ibyago byinshi byo kwandura indwara zidakira.

Mugihe ubushakashatsi bushya ari buto kandi abashakashatsi bakeneye kumenya byinshi kubyerekeranye, ibyagaragaye nibutsa ko ari ngombwa cyane kugirango umenye neza ko ubona magnesium ihagije.

Magnesium n'indwara

Umubiri wawe ukeneye magnesium kubikorwa byinshi, ariko kimwe mubyingenzi ni ugushyigikira imisemburo ikenewe mu kwigana no gusana ADN. Icyakora, uruhare rwa magnesium mukurinda kwangirika kwa ADN ntirwigeze rwigwa neza.

Kugira ngo babimenye, abashakashatsi bo muri Ositaraliya bafashe urugero rw’amaraso ku bantu 172 bageze mu kigero cyo hagati maze basuzuma urugero rwa magnesium, homocysteine, folate na vitamine B12.

Ikintu cyingenzi mubushakashatsi ni aside amine yitwa homocysteine, ikoreshwa mu biryo urya. Umubare munini wa homocysteine ​​mu maraso ujyana no kwiyongera kwangirika kwa ADN. Abashakashatsi bemeza ko ibyo byangiritse bishobora gutera indwara zifata ubwonko nka démée, indwara ya Alzheimer na Parkinson, ndetse n'indwara zifata imitsi. 

Ibisubizo byubushakashatsi byagaragaje ko abitabiriye urugero rwa magnesium yo hasi bakunze kugira homocysteine ​​nyinshi, naho ubundi. Abantu bafite urugero rwa magnesium nabo bigaragara ko bafite folate nyinshi na vitamine B12.

Manyeziyumu nkeya na homocysteine ​​nyinshi byari bifitanye isano na biomarkers nyinshi zangiza ADN, abashakashatsi bemeza ko bishobora gusobanura ko magnesium nkeya ifitanye isano n’ibyago byinshi byo kwangirika kwa ADN. Na none, ibi birashobora gusobanura ibyago byinshi byindwara zidakira.

Kuki magnesium ari ngombwa

Imibiri yacu ikenera magnesium ihagije kugirango itange ingufu, kugabanuka kwimitsi, no kwanduza imitsi. Magnesium kandi ifasha kugumana ubwinshi bwamagufwa kandi igafasha sisitemu yumubiri.

Urwego rwa magnesium nkeya rushobora gukurura ibibazo bitandukanye, harimo kurwara imitsi, umunaniro, hamwe no gutera umutima bidasanzwe. Urwego rurerure rwa magnesium rurerure rufitanye isano no kwiyongera kwa osteoporose, umuvuduko ukabije wamaraso, na diyabete yo mu bwoko bwa 2.

Magnesium ntabwo ifasha gusa mugihe turi maso, ubushakashatsi bumwe bwerekana ko bushobora no kunoza ibitotsi nibihe. Urwego rwa magnesium ruhagije rwahujwe no kunoza ibitotsi kuko bigenga neurotransmitter na hormone zikomeye gusinzira, nka melatonine.

Magnesium nayo yatekereje gufasha kugabanya urugero rwa cortisol no kugabanya ibimenyetso byimpungenge, byombi bishobora gufasha gusinzira neza. ,

Magnesium n'ubuzima bwa muntu

1. Magnesium nubuzima bwamagufwa

Osteoporose ni indwara yamagufwa ya sisitemu irangwa nubwinshi bwamagufwa no kwangirika kwa microstructure yingirangingo zamagufwa, bigatuma amagufwa yiyongera kandi byoroshye kuvunika. Kalisiyumu ni ikintu cy'ingenzi kigize amagufwa, kandi magnesium nayo igira uruhare runini mu mikurire y'amagufwa no gukura. Magnesium ibaho cyane cyane mumagufwa muburyo bwa hydroxyapatite. Usibye kugira uruhare mu gukora amagufwa nkibigize imiti, magnesium igira uruhare no gukura no gutandukanya ingirabuzimafatizo. Kubura Magnesium birashobora gutuma imikorere idasanzwe yama selile, bityo bikagira ingaruka kumiterere no kubungabunga amagufwa. . Ubushakashatsi bwerekanye ko magnesium ikenewe kugirango vitamine D ihindurwe muburyo bukora. Uburyo bukora bwa vitamine D butera kwinjiza calcium, metabolism hamwe na hormone isanzwe ya parathiyide. Gufata magnesium nyinshi bifitanye isano rya hafi no kwiyongera kwamagufwa. Magnesium irashobora kugenga ubunini bwa calcium ion mu ngirabuzimafatizo. Iyo umubiri ufashe calcium nyinshi, magnesium irashobora gutuma calcium yinjira mumagufa kandi bikagabanya gusohora impyiko kugirango calcium ibike mumagufwa.

2. Magnesium nubuzima bwumutima

Indwara z'umutima n'imitsi niyo mpamvu nyamukuru ibangamira ubuzima bwabantu, kandi umuvuduko ukabije wamaraso, hyperlipidemiya na hyperglycemia nizo mpamvu nyamukuru zitera indwara zifata umutima. Magnesium igira uruhare runini mugutunganya umutima nimiyoboro yimikorere no kubungabunga imikorere. Magnesium ni vasodilator isanzwe ishobora koroshya inkuta zamaraso no guteza imbere imiyoboro yamaraso, bityo bikagabanya umuvuduko wamaraso; magnesium irashobora kandi kugabanya umuvuduko wamaraso muguhindura injyana yumutima. Magnesium irashobora kurinda umutima kwangirika mugihe itangwa ryamaraso ryahagaritswe kandi bikagabanya urupfu rutunguranye rwindwara z'umutima. Kubura Magnesium mu mubiri byongera ibyago byo kurwara umutima. Mu bihe bikomeye, irashobora gutera spasime yimitsi itanga amaraso na ogisijeni kumutima, bishobora gutera umutima no gupfa gitunguranye.

Hyperlipidemia ni ikintu cyingenzi gishobora gutera aterosklerose. Magnesium irashobora kubuza okiside itera imbaraga mumaraso, kugabanya reaction yumuriro wa arterial, bityo bikagabanya imiterere ya aterosklerose. Nyamara, kubura magnesium bizongera calcium yo mu mitsi, aside aside ya oxydeque ku rukuta rw'imitsi y'amaraso, kandi bigabanye lipoproteine ​​yuzuye cyane Gukuramo cholesterol mu mitsi y'amaraso na poroteyine byongera ibyago byo kuba aterosklerose.

Hyperglycemia ni indwara idakira. Magnesium igira uruhare runini mugukomeza ubwinshi bwimyanya ndangagitsina no kumva insuline. Kubura Magnesium birashobora guteza imbere kubaho no gutera hyperglycemia na diyabete. Ubushakashatsi bwerekana ko gufata magnesium bidahagije bishobora gutera calcium nyinshi kwinjira mu ngirabuzimafatizo, kongera imbaraga za okiside, gutwika no kurwanya insuline, bigatuma imikorere y’isukari ya pancreatic idacika intege bigatuma kugenzura isukari mu maraso bigorana.

3. Magnesium na sisitemu yubuzima

Magnesium igira uruhare mu guhuza no guhinduranya ibintu bitandukanye byerekana ibimenyetso mu bwonko, harimo 5-hydroxytryptamine, acid-aminobutyric aside, norepinephrine, n'ibindi, kandi bigira uruhare runini mu kugenzura imitsi. Norepinephrine na 5-hydroxytryptamine ni intumwa muri sisitemu yimitsi ishobora kubyara amarangamutima meza kandi ikagira ingaruka mubice byose byibikorwa byubwonko. Amaraso acid-aminobutyric aside niyo nyamukuru ya neurotransmitter itinda ibikorwa byubwonko kandi ikagira ingaruka ituza mumitsi.

Umubare munini wubushakashatsi bwerekanye ko kubura magnesium bishobora gutera kubura no kudakora neza kwibi bintu byerekana ibimenyetso, bityo bigatera guhangayika, kwiheba, kudasinzira nizindi ndwara zamarangamutima. Kwiyongera kwa magnesium birashobora kugabanya izo ndwara zamarangamutima. Magnesium ifite kandi ubushobozi bwo kurinda imikorere isanzwe ya sisitemu y'imitsi. Magnesium irashobora gusenyuka no gukumira ishyirwaho rya plaque ya amyloide ijyanye no guta umutwe, ikarinda ibyapa bifitanye isano no guta umutwe kwangiza imikorere ya neuronal, kugabanya ibyago byo gupfa kwa neuronal, no gukomeza neuron. imikorere isanzwe, iteza imbere kuvugurura no gusana ingirabuzimafatizo, bityo bikarinda guta umutwe.

Ni bangahe magnesium ukwiye kurya buri munsi?

Amafaranga asabwa yo kurya (RDA) kuri magnesium aratandukanye bitewe n'imyaka. Kurugero, abagabo bakuze basaba hafi 400-420 mg kumunsi, ukurikije imyaka. Abagore bakuze bakeneye mg 310 kugeza 360, bitewe n'imyaka ndetse no gutwita.

Mubisanzwe, urashobora kubona magnesium ihagije binyuze mumirire yawe. Imboga rwatsi rwatsi nka epinari na kale ni isoko nziza ya magnesium, kimwe nimbuto n'imbuto, cyane cyane amande, cashews, n'imbuto y'ibihaza.

Urashobora kandi kubona magnesium imwe mubinyampeke byose nk'umuceri wijimye na cinoa, n'ibinyamisogwe nk'ibishyimbo byirabura n'ibinyomoro. Tekereza kongeramo amafi arimo amavuta nka salmon na makerel, hamwe nibikomoka ku mata nka yogurt, nayo itanga magnesium.

Ibiryo bikungahaye kuri magnesium

Ibiribwa byiza bya magnesium birimo:

● epinari

● almond

Ibishyimbo byirabura

Ino Quinoa

Seeds imbuto y'ibihaza

Avoka

Of Tofu

Ukeneye inyongera ya magnesium?

Hafi ya 50% byabanyamerika bakuze ntibarya urugero rwa magnesium, rushobora guterwa nimpamvu zitandukanye.

Rimwe na rimwe, abantu ntibabona magnesium ihagije mu biryo. Kubura Magnesium birashobora gutera ibimenyetso nko kurwara imitsi, umunaniro, cyangwa umutima udasanzwe. Abantu bafite uburwayi bumwe na bumwe, nk'indwara zo mu gifu, diyabete, cyangwa inzoga zidakira, na bo barashobora kwandura magnesium malabsorption. Muri ibi bihe, abantu barashobora gukenera gufata inyongera kugirango bagumane urugero rwa magnesium mu mubiri.

Abakinnyi cyangwa abantu bakora imyitozo ngororamubiri ikomeye cyane bashobora no kungukirwa ninyongera ya magnesium, kuko iyi minerval ifasha imikorere yimitsi no gukira. Abakuze bakuze barashobora gukuramo magnesium nkeya no kuyisohora cyane, bityo birashoboka cyane ko bakeneye gufata inyongera kugirango bagumane urwego rwiza.

Ariko ni ngombwa kumenya ko nta bwoko bumwe bwinyongera bwa magnesium - mubyukuri hariho byinshi. Buri bwoko bwinyongera ya magnesium bwakirwa kandi bugakoreshwa muburyo butandukanye numubiri - ibi byitwa bioavailability.

Magnesium L-Threonate - Kunoza imikorere yubwenge nibikorwa byubwonko. Magnesium threonate nuburyo bushya bwa magnesium iboneka cyane kuko ishobora kunyura kuri bariyeri yubwonko igahita yinjira mu ngirabuzimafatizo zacu, bikongerera ubwonko bwa magnesium. . Ifite ingaruka nziza cyane mugutezimbere kwibuka no kugabanya ibibazo byubwonko. Birasabwa cyane cyane kubakozi bo mumutwe!

Magnesium Taurate irimo aside amine yitwa taurine. Nk’uko ubushakashatsi bubyerekana, ibikoresho bihagije bya magnesium na taurine bifasha kugenzura isukari mu maraso. Ibi bivuze ko ubu bwoko bwa magnesium bushobora guteza imbere isukari mu maraso. Nk’ubushakashatsi buherutse gukorwa ku nyamaswa, imbeba zifite umuvuduko ukabije zagabanutse cyane umuvuduko w’amaraso. Impanuro ya Magnesium Taurate irashobora kuzamura umutima wawe ubuzima.

Niba ufite ubucuruzi ukeneye kandi ukaba ushaka kubona ubwinshi bwa Magnesium L-Threonate cyangwa magnesium taurate, Suzhou Myland Pharm & Nutrition Inc ni FDA yanditswe na FDA ikora ibiryo byongera ibiryo hamwe nubumenyi bushya bwa siyanse yubuzima, guhuza ibicuruzwa, hamwe na serivisi zikora sosiyete. Hafi yimyaka 30 yo kwegeranya inganda byatumye tuba abahanga mugushushanya, synthesis, gukora no gutanga molekile ntoya yibinyabuzima.