Kuki manyeziyumu ari ingenzi kandi ugomba kuyiyongeraho?

Magnesiyumu ni imyunyu ngugu y'ingenzi ifitanye isano no gusinzira neza, kugabanya imihangayiko, no kunoza ubuzima bw'umutima. Ubushakashatsi buherutse gusohoka mu kinyamakuru cy'Uburayi cy'Imirire bwerekana ko gushyira imbere magnesium bigira ikindi cyiza: Abantu bafite magnesium nkeya bafite ibyago byinshi byo kurwara indwara zidakira.

Nubwo ubushakashatsi bushya ari buto kandi abashakashatsi bakeneye kumenya byinshi kuri iyi sano, ibyavumbuwe ni ukwibutsa ko ari ingenzi cyane kumenya neza ko ubona manyeziyumu ihagije.

Manyeziyumu n'ibyago byo kurwara

Umubiri wawe ukeneye manyeziyumu kugira ngo ugire imirimo myinshi, ariko kimwe mu by'ingenzi ni ugushyigikira imisemburo ikenewe kugira ngo ADN ikore neza kandi isanwe. Ariko, uruhare rwa manyeziyumu mu gukumira kwangirika kwa ADN ntirurasuzumwa neza.

Kugira ngo babimenye, abashakashatsi bo muri Ositaraliya bafashe ingero z'amaraso ku bantu 172 bari mu kigero cyo hagati, basuzuma urugero rwabo rwa manyeziyumu, homocysteine, folate na vitamine B12.

Ikintu cy'ingenzi muri ubu bushakashatsi ni aside amine yitwa homocysteine, ihinduka mu mubiri uhereye ku byo urya. Ingano nyinshi ya homocysteine ​​​​mu maraso ifitanye isano no kwiyongera k'ibyago byo kwangirika kwa ADN. Abashakashatsi bemeza ko uku kwangirika gushobora gutera indwara zo kwangirika kw'imitsi nka dementia, Alzheimer's na Parkinson's, ndetse n'ubumuga bw'imiyoboro y'ubwonko. 

Ibisubizo by'ubushakashatsi byagaragaje ko abitabiriye ubushakashatsi bafite urugero ruto rwa manyeziyumu bakundaga kugira urugero rwo hejuru rwa homocysteine ​​​​naho. Abantu bafite urugero rwo hejuru rwa manyeziyumu nabo basa nkaho bafite urugero rwo hejuru rwa folate na vitamine B12.

Umunyu ngugu wa manyeziyumu na homocysteine ​​​​byinshi byagize uruhare mu kwangirika kwa ADN, abashakashatsi bemeza ko umunyu ngugu wa manyeziyumu ufitanye isano n'ibyago byinshi byo kwangirika kwa ADN. Ibi bishobora gusobanura ibyago byinshi byo kurwara indwara zimwe na zimwe zidakira.

Impamvu manyeziyumu ari ingenzi cyane

Imibiri yacu ikenera manyeziyumu ihagije kugira ngo ikore ingufu, imitsi itsike, kandi imitsi ihererekanye. Manyeziyumu inafasha mu kubungabunga ubucucike bw'amagufwa no gushyigikira ubudahangarwa bw'umubiri buzira umuze.

Kugabanuka kwa manyeziyumu bishobora gutera ibibazo bitandukanye, birimo kuribwa mu mitsi, umunaniro, no gutera k'umutima mu buryo butunguranye. Kugabanuka kwa manyeziyumu mu gihe kirekire bifitanye isano n'ibyago byo kwiyongera kwa osteoporosis, umuvuduko ukabije w'amaraso, na diyabete yo mu bwoko bwa 2.

Magnesium ntifasha gusa iyo turi maso, ahubwo hari ubushakashatsi bwerekana ko ishobora no kongera ubwiza bw'ibitotsi no kumara igihe kirekire. Ingano ihagije ya magnesium yagaragaye ko itera imbere mu mikorere y'ibitotsi kuko igenga imikorere y'uturemangingo tw'imitsi n'imisemburo y'ingenzi mu gusinzira, nka melatonin.

Bivugwa kandi ko manyeziyumu ifasha kugabanya urugero rwa cortisol no kugabanya ibimenyetso by'imihangayiko, byombi bishobora gufasha kunoza ibitotsi.

Magnesiyumu n'ubuzima bw'abantu

1. Manyeziyumu n'ubuzima bw'amagufwa

Osteoporose ni indwara y’amagufwa iterwa no kuba amagufwa make ndetse no kwangirika kw’imiterere y’amagufwa, bigatuma amagufwa agira intege nke kandi ashobora kuvunika. Kalisiyumu ni ingenzi mu magufwa, kandi manyeziyumu nayo igira uruhare runini mu mikurire n’iterambere ry’amagufwa. Manyeziyumu iboneka cyane cyane mu magufwa mu buryo bwa hydroxyapatite. Uretse kugira uruhare mu irema ry’amagufwa nk’igice cy’ibinyabutabire, manyeziyumu inagira uruhare mu mikurire no mu mikurire y’uturemangingo tw’amagufwa. Kubura manyeziyumu bishobora gutuma uturemangingo tw’amagufwa tudakora neza, bityo bigira ingaruka ku irema no kubungabunga amagufwa. Ubushakashatsi bwagaragaje ko manyeziyumu ari ngombwa kugira ngo vitamine D ihindurwe mu buryo bwayo bukora. Uburyo bukora bwa vitamine D butuma manyeziyumu ifata, ikoreshwa mu gukora neza kw’uturemangingo no gusohora imisemburo isanzwe ya parathyroid. Kurya manyeziyumu nyinshi bifitanye isano rya bugufi no kwiyongera k’ubucucike bw’amagufwa. Manyeziyumu ishobora kugenzura ubwinshi bwa iyoni za kalisiyumu mu turemangingo. Iyo umubiri ufashe kalisiyumu nyinshi, manyeziyumu ishobora gutuma kalisiyumu ishyirwa mu magufwa kandi ikagabanya impyiko kugira ngo amagufwa abike kalisiyumu.

2. Manyeziyumu n'ubuzima bw'umutima n'imitsi

Indwara z'umutima n'imitsi ni yo mpamvu nyamukuru ibangamira ubuzima bw'abantu, kandi umuvuduko ukabije w'amaraso, ibinure byinshi mu mubiri na hyperglycemia ni byo bintu by'ingenzi bishobora gutera indwara z'umutima n'imitsi. Magnesium igira uruhare runini mu kugenzura no kubungabunga imikorere y'umutima n'imikorere yayo. Magnesium ni umuti usanzwe woroshya imitsi y'amaraso no gutuma imitsi y'amaraso ikura, bityo ikagabanya umuvuduko w'amaraso; Magnesium ishobora kandi kugabanya umuvuduko w'amaraso igenzura umuvuduko w'umutima. Magnesium ishobora kurinda umutima kwangirika iyo amaraso afunze kandi ikagabanya urupfu rutunguranye ruturutse ku ndwara z'umutima. Kubura Magnesium mu mubiri byongera ibyago byo kurwara indwara z'umutima n'imitsi. Mu bihe bikomeye, ishobora gutera imitsi itanga amaraso na ogisijeni mu mutima, bishobora gutera umutima guhagarara no gupfa bitunguranye.

Hyperlipidemie ni ikintu cy'ingenzi gishobora gutera indwara ya atherosclerosis. Magnesium ishobora gukumira ingaruka za oxidative mu maraso, ikagabanya ingaruka za oxidation mu mitsi, bityo ikagabanya ikorwa rya atherosclerosis. Ariko, kubura kwa magnesium byongera kalisiyumu mu mitsi, aside oxalic ku rukuta rw'imitsi, kandi ikagabanya lipoprotein nyinshi. Gukura cholesterol mu mitsi hakoreshejwe poroteyine byongera ibyago byo kurwara atherosclerosis.

Isukari nyinshi mu mubiri ni indwara idakira ikunze kugaragara. Manyeziyumu igira uruhare runini mu kubungabunga ingano n'uburyo insuline ikora. Kubura manyeziyumu bishobora gutera indwara ya hyperglycemia na diyabete. Ubushakashatsi bwerekana ko magnesium idahagije ishobora gutuma kalisiyumu yinjira mu turemangingo tw'ibinure, yongera stress ya oxidative, kubyimba no kudakora insuline, bigatuma imikorere y'agace k'isukari igabanuka kandi bigatuma kugenzura isukari mu maraso bigorana.

3. Ubuzima bwa Manyeziyumu n'Imitsi

Manyeziyumu igira uruhare mu ikorwa no mu mikorere y'ibintu bitandukanye bitanga ibimenyetso mu bwonko, birimo 5-hydroxytryptamine, aside γ-aminobutyric, norepinephrine, nibindi, kandi igira uruhare runini mu kugenzura uturemangingo tw'imitsi. Norepinephrine na 5-hydroxytryptamine ni intumwa mu turemangingo tw'imitsi zishobora gutera amarangamutima meza no kugira ingaruka ku mikorere yose y'ubwonko. Aside γ-aminobutyric mu maraso ni yo ngirabuzimafatizo nyamukuru igabanya umuvuduko w'ubwonko kandi ikagira ingaruka ku turemangingo tw'imitsi.

Ubushakashatsi bwinshi bwagaragaje ko kubura manyeziyumu bishobora gutera kubura no kudakora neza kw'ibi bintu byerekana ibimenyetso, bityo bigatera guhangayika, kwiheba, kudasinzira n'izindi ndwara z'amarangamutima. Kongera manyeziyumu bikwiye bishobora kugabanya izi ndwara z'amarangamutima. Manyeziyumu ifite kandi ubushobozi bwo kurinda imikorere isanzwe y'imitsi. Manyeziyumu ishobora gusenya no gukumira ikorwa rya amyloid plaques ziterwa na dementia, ikarinda plaques ziterwa na dementia kwangiza imikorere y'imitsi, ikagabanya ibyago byo gupfa kw'imitsi, kandi igakomeza imikorere isanzwe y'imitsi, igatuma habaho kuvugurura no gusana imyakura, bityo ikarinda dementia.

Ugomba kurya magnesium ingana iki buri munsi?

Ingano y'imirire isabwa (RDA) kuri manyeziyumu iratandukanye bitewe n'imyaka n'igitsina. Urugero, abagabo bakuru bakunze gukenera miligarama 400-420 ku munsi, bitewe n'imyaka. Abagore bakuru bakenera miligarama 310 kugeza 360, bitewe n'imyaka n'uko batwite.

Ubusanzwe, ushobora kubona manyeziyumu ihagije binyuze mu mirire yawe. Imboga z'icyatsi kibisi nka epinari na kale ni isoko nziza ya manyeziyumu, kimwe n'imbuto z'ubunyobwa n'imbuto, cyane cyane amande, cashews, n'imbuto z'ibihaza.

Ushobora kandi kubona manyeziyumu mu binyampeke byuzuye nk'umuceri w'umukara na quinoa, n'ibinyamisogwe nk'ibishyimbo by'umukara n'amashaza. Tekereza kongeramo amafi afite ibinure nka salmon na mackerel, ndetse n'ibikomoka ku mata nka yawurute, nabyo bitanga manyeziyumu.

Ibiryo bikungahaye kuri manyeziyumu

Ibiribwa byiza bya manyeziyumu birimo:

● epinari

●umuti w'amababi

●ibishyimbo by'umukara

●Quinoa

●imbuto z'ibihaza

●avoka

●Tofu

Ukeneye inyunganiramirire ya manyeziyumu?

Hafi 50% by'abantu bakuru b'Abanyamerika ntibarya ingano ya manyeziyumu isabwa, ishobora guterwa n'impamvu zitandukanye.

Hari igihe abantu batabona manyeziyumu ihagije mu biribwa. Kubura manyeziyumu bishobora gutera ibimenyetso nko kuribwa imitsi, umunaniro, cyangwa umutima utera nabi. Abantu bafite indwara zimwe na zimwe, nk'indwara zo mu gifu, diyabete, cyangwa ubusinzi buhoraho, bashobora no kurwara manyeziyumu idahagije. Muri ibi bihe, abantu bashobora gukenera gufata inyongeramusaruro kugira ngo bagumane urugero ruhagije rwa manyeziyumu mu mubiri.

Abakinnyi cyangwa abantu bakora imyitozo ngororamubiri ikomeye bashobora kungukirwa n’inyongeramusaruro za manyeziyumu, kuko iyi myunyu ngugu ifasha imitsi gukora no gukira. Abantu bakuru bashobora kwinjiza manyeziyumu nkeya kandi bakayisohora cyane, bityo bakaba bakeneye gufata inyongeramusaruro kugira ngo bakomeze kugira urugero rwiza.

Ariko ni ngombwa kumenya ko nta bwoko bumwe gusa bw'inyongeramusaruro ya manyeziyumu ibaho—mu by'ukuri hariho nyinshi. Buri bwoko bw'inyongeramusaruro ya manyeziyumu bwinjizwa kandi bugakoreshwa mu buryo butandukanye n'umubiri—ibi byitwa bioavailability.

Magnesium L-Threonate - Inoza imikorere y'ubwonko n'imikorere y'ubwonko. Magnesium threonate ni ubwoko bushya bwa magnesium buboneka cyane kuko bushobora kunyura mu nzitizi z'ubwonko bukinjira mu turemangingo twacu, bukongera ingano ya magnesium mu bwonko. . Igira ingaruka nziza cyane mu kunoza kwibuka no kugabanya stress y'ubwonko. By'umwihariko irasabwa ku bakozi bo mu mutwe!

Magnesium Taurate Irimo aside amine yitwa taurine. Dukurikije ubushakashatsi, magnesium na taurine bihagije bifasha mu kugena isukari mu maraso. Ibi bivuze ko ubu bwoko bwa magnesium bushobora gutuma isukari mu maraso irushaho kuba nziza. Dukurikije ubushakashatsi buherutse gukorwa ku nyamaswa, imbeba zifite umuvuduko ukabije w'amaraso zagabanutse cyane. Inama Magnesium Taurate ishobora kongera ubuzima bw'umutima wawe.

Niba ufite ibyo ukeneye mu bucuruzi kandi ukaba ushaka kubona Magnesium L-Threonate cyangwa magnesium taurate nyinshi, Suzhou Myland Pharm & Nutrition Inc. ni uruganda rwemewe na FDA rukora ibikoresho by’inyongeramusaruro mu mirire hamwe n’ikigo gishya gishinzwe inyongeramusaruro mu bumenyi bw’ubuzima, inyongeramusaruro zihariye, na serivisi zo gukora. Imyaka hafi 30 yo gukusanya inganda yatumye tuba inzobere mu gushushanya, guhuza, gukora no gutanga ibikoresho fatizo by’ibinyabuzima bito.