Ibaluleke kangakanani i-magnesium, enye yezona zimbiwa ezibalulekileyo? Ziziphi iziphumo zezempilo zokunqongophala kwe-magnesium?

I-Magnesium yeyona minerali yesine ininzi emzimbeni, emva kwe-calcium, i-potassium kunye ne-sodium. Le nto yi-cofactor kwiinkqubo ze-enzyme ezingaphezu kwama-600 kwaye ilawula iindlela ezahlukeneyo ze-biochemical reaction emzimbeni, kubandakanya iprotein synthesis, kunye nokusebenza kwezihlunu kunye nemithambo-luvo. Umzimba uqulethe malunga ne-21 ukuya kwi-28 grams ye-magnesium; I-60% yayo ifakwe kwizicubu zethambo kunye namazinyo, i-20% kwimisipha, i-20% kwezinye izicubu ezithambileyo kunye nesibindi, kwaye ngaphantsi kwe-1% ijikeleza egazini.

I-99% ye-magnesium epheleleyo ifumaneka kwiiseli (intracellular) okanye izicubu zethambo, kwaye i-1% ifumaneka kwi-extracellular space. Ukutya okunganeleyo kwe-magnesium kunokukhokelela kwiingxaki zempilo kunye nokwandisa umngcipheko wezifo ezininzi ezingapheliyo, ezifana ne-osteoporosis, uhlobo lwe-2 yeswekile, kunye nesifo senhliziyo.

Magnesiumidlala indima ephambili kwi-metabolism yamandla kunye neenkqubo zeselula

Ukuze zisebenze ngokufanelekileyo, iiseli zomntu ziqulathe i-molecule ye-ATP enamandla (i-adenosine triphosphate). I-ATP iqalisa iintshukumo ezininzi ze-biochemical ngokukhupha amandla agcinwe kumaqela ayo e-triphosphate. Ukucandwa kweqela elinye okanye amabini e-phosphate kuvelisa i-ADP okanye i-AMP. I-ADP kunye ne-AMP ziphinda zisetyenziswe kwakhona kwi-ATP, inkqubo eyenzekayo amawakawaka amaxesha ngemini. I-Magnesium (Mg2+) ebotshelelwe kwi-ATP ibalulekile ekwaphuleni i-ATP ukufumana amandla.

Ngaphezulu kwe-enzymes ye-600 idinga i-magnesium njenge-cofactor, kubandakanywa zonke i-enzymes ezivelisa okanye ezidla i-ATP kunye ne-enzymes ezibandakanyekayo kwi-synthesis: i-DNA, i-RNA, iiprotheni, i-lipids, i-antioxidants (njenge-glutathione), i-immunoglobulins, kunye ne-prostate Sudu yayibandakanyeka. I-Magnesium ibandakanyeka ekusebenziseni ii-enzymes kunye ne-catalyzing reactions enzymatic.

Eminye imisebenzi ye-magnesium

I-Magnesium ibalulekile kwi-synthesis kunye nomsebenzi "wezithunywa zesibini" ezifana: i-cAMP (i-cyclic adenosine monophosphate), ukuqinisekisa ukuba imiqondiso evela ngaphandle idluliselwa ngaphakathi kwiseli, njengaleyo isuka kumahomoni kunye nabathumeli abangathathi hlangothi baboshwe kwi-cell surface. Oku kwenza unxibelelwano phakathi kweeseli.

I-Magnesium idlala indima kumjikelezo weseli kunye ne-apoptosis. I-Magnesium izinzisa izakhiwo zeselula ezifana ne-DNA, i-RNA, iimbumba zeeseli, kunye ne-ribosomes.

I-Magnesium ibandakanyeka ekulawuleni i-calcium, i-potassium kunye ne-sodium homeostasis (ibhalansi ye-electrolyte) ngokuvula ipompo ye-ATP / ATPase, ngaloo ndlela iqinisekisa ukuthuthwa okusebenzayo kwe-electrolytes kunye ne-membrane yeseli kunye nokubandakanyeka kwe-membrane enokwenzeka (i-transmembrane voltage).

I-Magnesium ngumchasi we-calcium we-physiological. I-Magnesium ikhuthaza ukukhululeka kwemisipha, ngelixa i-calcium (kunye ne-potassium) iqinisekisa ukuchithwa kwemisipha (i-skeletal muscle, i-cardiac muscle, i-smooth muscle). I-Magnesium inqanda ukonwatyiswa kweeseli zemithambo-luvo, ngelixa i-calcium inyusa ubumnandi beeseli zemithambo-luvo. I-Magnesium inqanda ukujika kwegazi, ngelixa i-calcium ivuselela ukuqiniswa kwegazi. Uxinzelelo lwe-magnesium ngaphakathi kweeseli luphezulu kunangaphandle kweeseli; ngokuchaseneyo kuyinyaniso kwi-calcium.

I-Magnesium ekhoyo kwiiseli inoxanduva lwe-cell metabolism, ukunxibelelana kweeseli, i-thermoregulation (ulawulo lobushushu bomzimba), ibhalansi ye-electrolyte, ukuhanjiswa kwe-nerve stimulation, isigqi sentliziyo, ukulawulwa kwengcinezelo yegazi, amajoni omzimba, inkqubo ye-endocrine kunye nokulawulwa kwamanqanaba eswekile yegazi. I-Magnesium egcinwe kwithambo lamathambo isebenza njenge-magnesium reservoir kwaye i-determinant of bone tissue quality: i-calcium yenza izicubu zethambo zibe nzima kwaye zizinzile, ngelixa i-magnesium iqinisekisa ukuguquguquka okuthile, ngaloo ndlela inciphisa ukwenzeka kweefractures.

I-Magnesium inefuthe kwi-metabolism yamathambo: I-Magnesium ivuselela ukufakwa kwe-calcium kwizicubu zethambo ngelixa inqanda ukuchithwa kwe-calcium kwii-tissue ezithambileyo (ngokwandisa amanqanaba e-calcitonin), isebenze i-alkaline phosphatase (efunekayo ekubunjweni kwamathambo), kwaye ikhuthaza ukukhula kwamathambo.

I-Magnesium ekutyeni idla ngokungonelanga

Imithombo emihle ye-magnesium iquka ukutya okuziinkozo, imifuno eluhlaza, i-nut, imbewu, i-legumes, i-tshokoleta emnyama, i-chlorella kunye ne-spirulina. Amanzi okusela nawo anegalelo ekuboneleleni ngemagnesium. Nangona ukutya okuninzi (okungalungiswanga) kuqulethe i-magnesium, utshintsho kwimveliso yokutya kunye nemikhwa yokutya kubangela ukuba abantu abaninzi badle ngaphantsi kwexabiso elicetyiswayo le-magnesium yokutya. Dwelisa umxholo we-magnesium kokunye ukutya:

1. Imbewu yethanga iqulethe i-424 mg nge-100 grams.

2. Imbewu ye-Chia iqulethe i-335 mg nge-100 grams.

3. Isipinatshi siqulethe i-79 mg nge-100 grams.

4. I-Broccoli iqulethe i-21 mg nge-100 grams.

5. I-Cauliflower iqulethe i-18 mg nge-100 grams.

6. Iavokhado iqulethe 25 mg nganye 100 grams.

7. I-pine nuts, i-116 mg nge-100 g

8. Iialmond ziqulethe i-178 mg nge-100 grams.

9. Itshokolethi emnyama (i-cocoa> 70%), equkethe i-174 mg nge-100 grams

10. Iinkozo zeHazelnut, eziqulethe i-168 mg nge-100 g

11. IiPecans, 306 mg nge-100 g

12. I-Kale, equkethe i-18 mg nge-100 grams

13. I-Kelp, equkethe i-121 mg nge-100 grams

Ngaphambi koshishino, i-magnesium intake iqikelelwa kwi-475 ukuya kwi-500 mg ngosuku (malunga ne-6 mg / kg / ngosuku); umthamo wanamhlanje ngamakhulu mg ngaphantsi.

Ngokuqhelekileyo kucetyiswa ukuba abantu abadala badle i-1000-1200 mg ye-calcium ngosuku, elilingana nemfuno yemihla ngemihla ye-500-600 mg ye-magnesium. Ukuba ukutya kwe-calcium kunyuswa (umz. ukuthintela i-osteoporosis), ukuthathwa kwe-magnesium kufuneka kuhlengahlengiswe. Enyanisweni, abaninzi abantu abadala badla ngaphantsi kwesixa esicetyiswayo se-magnesium ngokutya kwabo.

Iimpawu ezinokwenzeka zeMagnesium Amanqanaba aphantsi e-magnesium angakhokelela kwinani leengxaki zempilo kunye nokungalingani kwe-electrolyte. Ukunqongophala kwe-magnesium okungapheliyo kunokuba negalelo kuphuhliso okanye ukuqhubela phambili kwenani lezifo (ezifumileyo):

iimpawu zokunqongophala kwe-magnesium

Abantu abaninzi banokunqongophala kwe-magnesium kwaye bangayazi. Nazi ezinye iimpawu eziphambili ekufuneka uzilumkele ezinokubonisa ukuba unokusilela:

1. Iintlungu zomlenze

I-70% yabantu abadala kunye ne-7% yabantwana bafumana umlenze oqhelekileyo wemilenze. Kuyavela ukuba, ukuqaqanjelwa emilenzeni kunokuba yinto engaphaya kokuphazamiseka—kusenokuba buhlungu gqitha! Ngenxa yendima ye-magnesium ekubonakalisweni kwe-neuromuscular kunye nokuncipha kwemisipha, abaphandi baye baqaphela ukuba ukunqongophala kwe-magnesium kudla ngokuba ngunobangela.

Ziya zisanda ngakumbi iingcali zezempilo zichaza izongezo ze-magnesium ukunceda izigulana zabo. I-Restless Legs Syndrome yenye isilumkiso sokusilela kwe-magnesium. Ukoyisa imilenze yomlenze kunye nesifo semilenze engapheliyo, kufuneka ukhulise i-magnesium kunye ne-potassium yakho.

2. Ukuphuthelwa

Ukunqongophala kweMagnesium kudla ngokuba ngumanduleli wokuphazamiseka kokulala okunje ngoxinzelelo, ukungasebenzi kakuhle, kunye nokungaphumli. Abanye bacinga ukuba oku kungenxa yokuba i-magnesium ibalulekile kumsebenzi we-GABA, i-neurotransmitter evimbelayo "ezolisa" ingqondo kwaye ikhuthaze ukuphumla.
Ukuthatha malunga ne-400 mg ye-magnesium ngaphambi kokulala okanye ngesidlo sakusihlwa lixesha elifanelekileyo losuku lokuthatha isongezelelo. Ukongeza, ukongeza ukutya okutyebileyo kwe-magnesium kwisidlo sakho sangokuhlwa - njengesipinashi esinezondlo-kunokunceda.

3. Iintlungu zemisipha / i-fibromyalgia

Uphononongo olupapashwe kuPhando lweMagnesium luvavanye indima ye-magnesium kwiimpawu ze-fibromyalgia kwaye lwafumanisa ukuba ukonyuka kokuthatha kwe-magnesium kunciphisa iintlungu kunye nokuthantamisa kwaye kwaphucula iimpawu zegazi lomzimba.
Ngokuqhelekileyo ezinxulumene nezifo ezizimelayo, olu phononongo kufuneka lukhuthaze izigulane ze-fibromyalgia njengoko zigxininisa iziphumo zenkqubo ye-magnesium izongezelelo ezinokuba nazo emzimbeni.

4. Ukuxhalaba

Kuba ukunqongophala kwe-magnesium kuchaphazela inkqubo ye-nervous central, kwaye ngakumbi umjikelo we-GABA emzimbeni, iziphumo ebezingalindelekanga zinokubandakanya ukucaphuka kunye novalo. Njengoko ukusilela kuya kusiba mandundu, kunokubangela amanqanaba aphezulu okuxhalaba kwaye, kwiimeko ezinzima, ukudakumba kunye nombono.
Enyanisweni, i-magnesium ibonakaliswe ukunceda ukuzola umzimba, izihlunu, kunye nokunceda ukuphucula isimo sengqondo. Yiminerali ebalulekileyo yesimo sengqondo jikelele. Inye into endiyincomayo kwizigulana zam ezinexhala ngokuhamba kwexesha kwaye zibone iziphumo ezintle zithatha i-magnesium yonke imihla.
I-Magnesium iyadingeka kuwo wonke umsebenzi weselula ukusuka emathunjini ukuya kwingqondo, ngoko akumangalisi ukuba ichaphazela iinkqubo ezininzi.

5. Uxinzelelo lwegazi oluphezulu

I-Magnesium isebenza ngokubambisana ne-calcium ukuxhasa uxinzelelo lwegazi olufanelekileyo kunye nokukhusela intliziyo. Ke xa unqongophele kwi-magnesium, uhlala usezantsi kwi-calcium kwaye uthambekele kuxinzelelo lwegazi oluphezulu, okanye uxinzelelo lwegazi oluphezulu.
Uphononongo olubandakanya abathathi-nxaxheba be-241,378 epapashwe kwi-American Journal of Clinical Nutrition yafumanisa ukuba ukutya okuphezulu kwi-magnesium yokutya kunciphisa umngcipheko wokubetha nge-8 ekhulwini. Oku kubalulekile xa kuqwalaselwa ukuba uxinzelelo lwegazi lubangela i-50% ye-ischemic strokes kwihlabathi.

6. Uhlobo lwe-II yeswekile

Esinye sezizathu ezine eziphambili zokunqongophala kwe-magnesium luhlobo lwe-2 yeswekile, kodwa ikwaluphawu oluqhelekileyo. Ngokomzekelo, abaphandi baseBrithani bafumanisa ukuba phakathi kwabantu abadala be-1,452 abaye bavavanya, amanqanaba aphantsi e-magnesium ayenamaxesha angama-10 aqhelekileyo kubantu abanesifo sikashukela kunye namaxesha e-8.6 aqhelekileyo kubantu abanesifo sikashukela esaziwayo.
Njengoko kulindelwe kule datha, ukutya okutyebileyo kwe-magnesium kuboniswe ukunciphisa kakhulu umngcipheko wohlobo lwe-2 yeswekile ngenxa yendima ye-magnesium kwi-glucose metabolism. Olunye uphando lufumene ukuba ukongeza nje isongezelelo se-magnesium (100 mg ngosuku) kunciphisa umngcipheko weswekile nge-15%

7. Ukudinwa

Amandla aphantsi, ubuthathaka, kunye nokukhathala ziimpawu eziqhelekileyo zokunqongophala kwe-magnesium. Uninzi lwabantu abane-syndrome yokukhathala okungapheliyo nabo abanalo i-magnesium. IYunivesithi yaseMaryland Medical Centre ibika ukuba i-300-1,000 mg ye-magnesium ngosuku inokunceda, kodwa kufuneka uqaphele kuba i-magnesium eninzi inokubangela isifo sohudo. (9)
Ukuba ufumana esi siphumo secala, unokunciphisa idosi yakho de iziphumo ebezingalindelekanga zithobe.

8. I-Migraine

Ukunqongophala kweMagnesium kuye kwadityaniswa nemigraines ngenxa yokubaluleka kwayo ekulinganiseni ii-neurotransmitters emzimbeni. Izifundo eziphindwe kabini ezingaboniyo, ezilawulwa yi-placebo zibonisa ukuba ukutya i-360-600 mg ye-magnesium imihla ngemihla kunokunciphisa ukuphindaphinda kwe-migraines ukuya kwi-42%.

9. I-Osteoporosis

AmaZiko ezeMpilo eSizwe abika ukuba "umzimba womntu oqhelekileyo uqulethe malunga ne-25 grams ye-magnesium, malunga nesiqingatha sayo sifumaneka emathanjeni." Kubalulekile ukuqaphela oku, ngakumbi kubantu abadala abadala abasemngciphekweni wokuqaqanjelwa kwamathambo.
Okuvuyisayo kukuba, likho ithemba! Uphononongo olupapashwe kwi-Trace Element Research kwi-Biology lufumene ukuba ukuxhaswa kwe-magnesium "kakhulu" kwanciphisa ukuphuhliswa kwe-osteoporosis emva kweentsuku ze-30. Ukongeza ekuthatheni izongezo ze-magnesium, uya kufuna ukucinga ngokuthatha iivithamini ezininzi ze-D3 kunye ne-K2 ukunyusa ngokwendalo ukuxinana kwamathambo.

Imiba yomngcipheko wokunqongophala kwe-magnesium

Zininzi izinto ezinokubangela ukunqongophala kwe-magnesium:

Ukutya okuphantsi kwe-magnesium:

Ukukhethwa kokutya okucutshungulwayo, ukusela kakhulu, i-anorexia, ukuguga.

Ukunciphisa ukunyuswa kwamathumbu emathunjini okanye i-malabsorption ye-magnesium:

Izizathu ezinokwenzeka ziquka urhudo ixesha elide, ukuhlanza, ukusela kakhulu, ukunciphisa ukuveliswa kwe-asidi yesisu, i-calcium eninzi okanye i-potassium yokutya, ukutya okunamafutha amaninzi, ukuguga, ukunqongophala kwevithamin D, kunye nokuvezwa kwesinyithi esinzima (i-aluminium, ilothe, i-cadmium).

Ukuxutywa kwe-Magnesium kwenzeka kwindawo yesisu (ikakhulukazi emathunjini amancinci) nge-passive (paracellular) ukusabalalisa kunye nokusebenza nge-ion channel TRPM6. Xa uthatha i-300 mg ye-magnesium imihla ngemihla, amazinga okufunxa avela kwi-30% ukuya kwi-50%. Xa ukuthathwa kwe-magnesium yokutya kuphantsi okanye amanqanaba e-magnesium e-serum aphantsi, ukufunxa kwe-magnesium kunokuphuculwa ngokunyuka kwe-magnesium esebenzayo ukusuka kwi-30-40 ukuya kwi-80%.

Kungenzeka ukuba abanye abantu banenkqubo yezothutho esebenzayo esebenza kakubi ("umthamo ophantsi wokufunxa") okanye unqongophele ngokupheleleyo (ukusilela kwe-magnesium engundoqo). Ukufunxwa kwe-Magnesium kuxhomekeke ngokuyinxenye okanye ngokupheleleyo kwi-passive diffusion (10-30% yokufunxa), ngoko ukusilela kwe-magnesium kunokwenzeka ukuba ukuthathwa kwe-magnesium akwanelanga ukusetyenziswa kwayo.

Ukonyuka kwe-renal magnesium excretion

Izizathu ezinokwenzeka ziquka ukuguga, uxinzelelo olungapheliyo, ukusela kakhulu, isifo se-metabolic syndrome, ukutya okuphezulu kwe-calcium, ikofu, iziphuzo ezithambileyo, ityuwa kunye noshukela.
Ukumiselwa kokusilela kwe-magnesium

Ukunqongophala kwe-Magnesium kubhekiselele ekunciphiseni amanqanaba e-magnesium ewonke emzimbeni. Ukunqongophala kwe-Magnesium kuqhelekileyo, nakubantu ababonakala bephila ubomi obunempilo, kodwa bahlala bengahoywa. Isizathu soku kukungabikho kweempawu eziqhelekileyo (ze-pathological) zokusilela kwe-magnesium ezinokuqatshelwa ngokukhawuleza.

Kuphela i-1% ye-magnesium ikhona egazini, i-70% ikwifom ye-ionic okanye ilungelelaniswe ne-oxalate, i-phosphate okanye i-citrate, kwaye i-20% ibophelelwe kwiiprotheni.

Uvavanyo lwegazi (i-magnesium ye-extracellular, i-magnesium kwiiseli ezibomvu zegazi) ayifanelekanga ukuqonda isimo se-magnesium kuwo wonke umzimba (amathambo, imisipha, ezinye izicubu). Ukunqongophala kwe-Magnesium akusoloko ihamba kunye nokunciphisa amanqanaba e-magnesium egazini (hypomagnesemia); I-magnesium inokuba ikhutshiwe emathanjeni okanye kwezinye izihlunu ukwenza amanqanaba egazi aqheleke.

Ngamanye amaxesha, i-hypomagnesemia iyenzeka xa isimo se-magnesium siqhelekile. Amanqanaba e-magnesium ye-Serum axhomekeke ngokuyinhloko kwibhalansi phakathi kwe-magnesium intake (exhomekeke kumxholo wokutya we-magnesium kunye nokufunxa kwamathumbu) kunye ne-magnesium excretion.

Utshintshiselwano lwe-magnesium phakathi kwegazi kunye nezicubu lucotha. Amanqanaba e-magnesium eSerum ahlala ehlala kuluhlu olumxinwa: xa amanqanaba e-magnesium e-serum ehla, ukufunxa kwe-magnesium emathunjini kuyanda, kwaye xa amanqanaba e-magnesium e-serum enyuka, ukukhutshelwa kwe-magnesium yezintso kuyanda.

Amanqanaba e-magnesium e-serum angaphantsi kwexabiso lereferensi (i-0.75 mmol / l) inokuthetha ukuba ukufunxwa kwe-magnesium emathunjini kuphantsi kakhulu ukuba izintso zihlawule ngokwaneleyo, okanye ukuba ukunyuka kwe-renal magnesium excretion akuhlawulwa ngokufunxa ngokufanelekileyo kwe-magnesium. Umzila wesisu uyahlawulwa.

Amanqanaba aphantsi e-serum magnesium ahlala ethetha ukuba ukusilela kwe-magnesium kukho ixesha elide kwaye kufuna ukongezwa kwe-magnesium ngexesha. Imilinganiselo ye-magnesium kwi-serum, iiseli ezibomvu zegazi kunye nomchamo ziluncedo; indlela yangoku yokukhetha yokumisela ubume be-magnesium bubonke luvavanyo lokulayishwa kwe-magnesium (emithanjeni). Kuvavanyo loxinzelelo, i-30 mmol ye-magnesium (1 mmol = 24 mg) ilawulwa ngokuthe chu nge-intravenously ngaphezu kwe-8 kwiiyure ze-12, kwaye ukukhutshwa kwe-magnesium kumchamo kulinganiswa kwixesha leeyure ezingama-24.

Kwimeko (okanye engaphantsi) ukusilela kwe-magnesium, ukukhutshwa kwe-renal magnesium kuncitshiswe kakhulu. Abantu abanesimo esihle se-magnesium baya kukhupha ubuncinane i-90% ye-magnesium kumchamo wabo kwixesha leeyure ze-24; ukuba zinqongophele, ngaphantsi kwe-75% ye-magnesium iya kukhutshwa kwixesha leeyure ze-24.

Amanqanaba e-Magnesium kwiiseli ezibomvu zegazi luphawu olungcono lwemeko ye-magnesium kunamanqanaba e-serum magnesium. Kuphononongo lwabantu abadala, akukho mntu wayenamanqanaba aphantsi e-serum magnesium, kodwa i-57% yezifundo zinezinga eliphantsi legazi elibomvu le-magnesium. Umlinganiselo we-magnesium kwiiseli ezibomvu zegazi nawo awunalwazi oluncinci kunovavanyo loxinzelelo lwe-magnesium: ngokovavanyo loxinzelelo lwe-magnesium, kuphela i-60% yeemeko zokusilela kwe-magnesium zifunyenwe.

isongezelelo se-magnesium

Ukuba amanqanaba akho e-magnesium aphantsi kakhulu, kufuneka uqale uphucule indlela otya ngayo kwaye utye ukutya okuninzi okuphezulu kwi-magnesium.

iikhompawundi Organomagnesium ezifanaitaurate ye-magnesium kwayeI-Magnesium L-Threonatezifunxeka ngcono. I-magnesium threonate ebotshelelwe ngokwemvelo ifunxwa ingatshintshanga kwi-mucosa yamathumbu phambi kokuba i-magnesium yaphulwe. Oku kuthetha ukuba ukufunxa kuya kukhawuleza kwaye kungathintelwa kukungabikho kwe-asidi yesisu okanye ezinye iiminerali ezifana ne-calcium.

Ukusebenzisana namanye amachiza

Utywala bunokubangela ukunqongophala kwe-magnesium. Izifundo zangaphambili zibonisa ukuba ukongezwa kwe-magnesium kuthintela i-vasospasm eyenziwe yi-ethanol kunye nomonakalo kwimithambo yegazi ebuchosheni. Ngexesha lokurhoxiswa kotywala, ukonyuka kokuthatha kwe-magnesium kunokuphelisa ukuphuthelwa kunye nokunciphisa amanqanaba e-serum ye-GGT (i-serum gamma-glutamyl transferase luphawu lokungasebenzi kakuhle kwesibindi kunye nesiphawuli sokusela utywala).