Kwiphulo lethu lempilo engcono kunye nokuba sempilweni jikelele, sihlala sidibana neekhompawundi ezahlukeneyo kunye neemolekyuli ezidlala indima ebalulekileyo ekwandiseni amandla emizimba yethu. I-Adenosine, i-nucleoside eyenzeka ngokwemvelo, yenye molekyuli efumana ingqalelo eyongeziweyo kwiinzuzo zayo ezibalulekileyo zempilo. Ukusuka ekukhuthazeni impilo yentliziyo ukubonelela ngamandla kunye nokuxhasa imetabolism, i-adenosine inamandla amakhulu okomeleza imizimba yethu ngaphakathi nangaphandle.
I-Magnesium sisimbiwa esiyimfuneko ngokwendalo kunye ne-electrolyte emelwe luphawu lwekhemikhali "Mg" kwi-periodic table yezinto. Yinto yesibhozo eyona nto ininzi emhlabeni kwaye idlala indima ebalulekileyo kwiinkqubo ezininzi zeselula emzimbeni.
Ukusuka kwimetabolism ukuya ekusebenzeni kwezihlunu, i-magnesium ibandakanyeka ngaphezulu kwe-300 ye-enzymatic reactions emizimbeni yethu, iyenza i-micronutrient ephambili kwimpilo iyonke. Inoxanduva lokugcina umsebenzi oqhelekileyo wezihlunu, iiseli zemithambo-luvo kunye nentliziyo. Le minerali iyimfuneko ikwabandakanyeka kwi-DNA synthesis, protein synthesis, kunye nokuveliswa kwamandla. Ukongeza, inceda ukulawula uxinzelelo lwegazi, amanqanaba eswekile yegazi, kunye nokuxhasa amajoni omzimba asempilweni.
Xa kuthelekiswa nezinye izondlo, imizimba yethu ayifuni i-magnesium eninzi, kodwa sisafuna ukongeza rhoqo i-magnesium ngokutya okanye izongezo ze-magnesium ukukhusela iimpawu zokusilela kwe-magnesium. I-Magnesium ikhona kokunye ukutya kwendalo. Ngokuqinisekileyo, kulabo abanokutya okukodwa, kunokongezwa kwezinye ukutya ngendlela yokongezwa okwenziweyo kwaye kubonelelwa ngendlela yezongezo zokutya zomkhosi.
Kukuphi ukutya okutyebileyo kwemagnesium ekufuneka kuqukwe kukutya kwakho? Olunye ukhetho olulungileyo lubandakanya imifuno enamagqabi aluhlaza, iimbotyi, amandongomane kunye neenkozo ezipheleleyo, kodwa abantu abaninzi bayasilela ukuhlangabezana nomlinganiselo ocetyiswayo wemihla ngemihla. Kule meko, izongezo ze-magnesium zinokuba lukhetho olufanelekileyo noluthembekileyo. Soloko udibana nengcali yezempilo phambi kokuba uqale nasiphi na isongezelelo esitsha.
Iimpawu eziqhelekileyo zokunqongophala kwe-magnesium:
●Ukuxhuzula kwezihlunu kunye neecramps
●Ukudinwa kunye nobuthathaka
●ukubetha kwentliziyo
●Ukuphazamiseka kokulala
●Imiba yempilo yengqondo
●I-Osteoporosis kunye namathambo abuthathaka
●Uxinzelelo lwegazi
●Izothe
●Ukunqongophala kwezondlo
●Intliziyo esempilweni kunye nommiselo woxinzelelo lwegazi
Uxinzelelo lwegazi sisifo esiqhelekileyo esichaphazela izigidi zabantu kwihlabathi liphela. Inyanzela intliziyo yakho ukuba isebenze nzima, nto leyo ibeka uxinzelelo kwimisipha yentliziyo kwaye ekugqibeleni ikhokelela kwisifo senhliziyo.
Le minerali ibalulekile ekugcineni inkqubo ye-cardiovascular system enempilo. I-Magnesium ixhasa impilo ye-cardiovascular ngokuphumla kunye nokunciphisa imithwalo yegazi, ukuqinisekisa ukuhamba kwegazi okufanelekileyo kunye nokunciphisa umngcipheko woxinzelelo lwegazi oluphezulu, isifo senhliziyo kunye nesifo sohlangothi. Ukongeza, i-magnesium inceda imisipha yentliziyo isebenze ngokufanelekileyo kwaye inciphisa umngcipheko wokubetha kwentliziyo kunye nezinye izifo zentliziyo.
Ukubandakanya ukutya okutyebileyo kwe-magnesium ekutyeni kwakho kunokunceda ukukhuthaza impilo yentliziyo kunye namanqanaba aqhelekileyo oxinzelelo lwegazi.
●Impilo yemisipha kunye nokuphumla
I-Magnesium ibalulekile ekugcineni ukusebenza kakuhle kwezihlunu kunye nokukhusela i-spasms ye-muscle kunye ne-spasms. Ikhuthaza ukulawulwa kwe-muscle contraction, inceda izihlunu ziphumle kwaye zivumelane ukuze zisebenze ngokufanelekileyo kwaye ziphinde zibuyele ngokufanelekileyo. Iimbaleki kunye nabantu abasebenzayo ngokomzimba banokuzuza kwi-magnesium supplementation ukukhusela ukulimala kwemisipha kunye nokuxhasa ukubuyiswa kwasemva kokusebenza.
●Ukuveliswa kwamandla kunye ne-metabolism
I-Magnesium ibandakanyeka ngokusebenzayo kwinkqubo yokuvelisa amandla ngaphakathi kweeseli zethu. Inceda ukuguqula ukutya kube amandla kwaye ikhuthaza ukuhlanganiswa kwe-adenosine triphosphate (ATP), owona mthombo wamandla emizimbeni yethu. Umxholo we-magnesium owaneleyo unokukhuthaza i-metabolism, igcine imveliso ephezulu yamandla, ikhulise ukunyamezela, ukunciphisa iimvakalelo zokudinwa kunye nokuphelelwa amandla, kwaye usigcine sinamandla imini yonke.
●Umsebenzi we-Neural kunye nokulawula uxinzelelo
Ukugcina amanqanaba afanelekileyo e-magnesium kunokuchaphazela kakhulu impilo yethu yengqondo ngokukhuthaza ukusebenza kwemithambo-luvo enempilo kunye nolawulo loxinzelelo. I-Magnesium inceda ukulawula i-neurotransmitters, enokunceda ukuphucula isimo sengqondo, ukunciphisa ixhala kunye nokuphucula umgangatho wokulala. Ukongeza, ixhasa ukuveliswa kwe-serotonin, i-neurotransmitter ehambelana neemvakalelo zokuba sempilweni.
●Impilo yethambo kunye nokuthintela i-osteoporosis
Iinzuzo zezempilo zeMagnesium zikwanwenwela kwinkqubo yethu yamathambo. Yiminerali ebalulekileyo yokugcina amathambo omelele kwaye esempilweni. I-Magnesium inceda ukulawula amanqanaba e-calcium kwaye iqinisekisa ukufunxa ngokufanelekileyo kunye nokusabalalisa kuwo wonke umzimba, obalulekileyo ekuxineni kwamathambo. Ngaphandle kwamanqanaba aneleyo e-magnesium, umngcipheko we-osteoporosis kunye nezinye izifo ezinxulumene namathambo zinokunyuka. Ukutya rhoqo i-magnesium, kunye nezinye izondlo zokwakha amathambo, kunokunceda kakhulu ukugcina amathambo akho omelele njengoko ukhula.
●Impilo yenkqubo yokwetyisa kunye nokukhupha
IMagnesium idlala indima ebalulekileyo ekugcineni inkqubo yokwetyisa esempilweni. Isebenza njenge-laxative yendalo, ikhuthaza ukuhamba kwamathumbu, ikhusela ukuqunjelwa, kwaye inceda ukuphelisa inkunkuma emzimbeni. Ukufumana i-magnesium eyaneleyo ixhasa impilo yomgudu wokugaya ukutya, kunciphisa umngcipheko wesifo sesisu, kunye nokuphucula impilo yamathumbu.
●Phucula umgangatho wokulala
I-Magnesium ibonakaliswe ukunceda ukunciphisa iimpawu zokungazinzi kunye nokulala. Iphucula ukusebenza kakuhle kokulala, inciphisa ixesha elithathayo ukulala, kwaye yongeza ixesha lokulala ngokubanzi.
I-Magnesium ibandakanyeka kulawulo lwe-melatonin, ihomoni elawula umjikelo wethu wokulala. Amanqanaba aneleyo e-magnesium anokunceda ukuxhasa imveliso kunye nokukhululwa kwe-melatonin, okukhokelela ekuphumleni okungaphezulu.
Ukongeza, i-magnesium inokunceda ukulawula umsebenzi wehomoni yoxinzelelo i-cortisol. Ngokunciphisa amanqanaba e-cortisol, i-magnesium inokunceda ukukhulula ixhala kunye noxinzelelo olunokuphazamisa ubuthongo.
1. Isipinatshi
Qala uhambo lwakho olutyebileyo lwemagnesium ngohlaza olunamagqabi ahlukeneyo: isipinatshi. Lo mifuno uxineneyo ngezondlo awuqulathanga kuphela izixa eziphezulu zemagnesium, kodwa ukwangumthombo obalaseleyo we-iron, i-calcium, kunye neevithamin A kunye no-K. Isipinatshi siyimfuneko kwisaladi, i-smoothies, i-omelets, okanye i-stir-fried side dishes.
2. Iiamangile
Zifezekise iimfuno zakho ze-magnesium ngee-almonds ezimbalwa. Ukongeza ekubeni sisityebi kwi-magnesium, la mandongomane aqhekezayo abonelela ngamafutha amaninzi anempilo, i-fiber kunye neprotheni. Yonwabela iialmondi njengesnack, uzixube kwibhotolo ye-almond ekhrimu, okanye uzisebenzise ukongeza i-crunch eyolisayo kwiisaladi.
3. Ivokhado
Yonwabela ukulunga okukhrimu kweeavokhado, omnye umthombo ogqwesileyo we-magnesium yokutya. Iiavokhado ziyaziwa ngamafutha azo asempilweni kwaye zikwatyebile kwiivithamini ezininzi kunye neeminerali. Zinqumle kwi-toast, zongeze kwiisaladi okanye kwi-smoothies, okanye wenze i-guacamole yakudala ukuxhasa ukutya kwakho.
4. Itshokholethi emnyama
Ewe, ufunda kakuhle! Itshokholethi emnyama iqulethe izixa eziphakathi ze-magnesium. Olu nyango lumnandi luneenzuzo ezahlukeneyo zempilo, kubandakanywa ne-antioxidants ezinceda ukunciphisa uxinzelelo lwegazi kunye nokuphucula ukusebenza kwengqondo. Yonwabela iqhekezana letshokholethi emnyama kwaye ungcamle incasa yayo emnandi ngelixa ufaka i-magnesium ekutyeni kwakho.
5. Iquinoa
I-quinoa idla ngokubizwa ngokuba yi-superfood, etyebileyo kwi-magnesium kunye nokubonelela ngeprotheni epheleleyo. Sebenzisa le ngqolowa yamandulo endaweni yerayisi eqhelekileyo okanye ipasta ukwandisa ukutya kwakho kwe-magnesium ngelixa uzuza kwi-fiber ephezulu kunye nomxholo we-amino acid.
6. Iisalmon
I-Salmon ayinikezeli kuphela umthombo ocebileyo we-omega-3 fatty acids, kodwa inika idosi enempilo ye-magnesium. Le ntlanzi iguquguqukayo kulula ukuyipheka kwaye inokuqhotyiswa, yokwe, okanye yenziwe ibe yi-tacos yeentlanzi ezimnandi. Ukubandakanya i-salmon ekudleni kwakho akulungile kuphela kwintliziyo yakho, kodwa kulungile kumanqanaba akho e-magnesium.
7. Iimbotyi ezimnyama
Iimbotyi ezimnyama zisisitshixo kwizidlo ezininzi kwaye zingumthombo ogqwesileyo weprotein esekwe kwizityalo, ifayibha kunye nemagnesium. Nokuba wenza isuphu yetshilisi etyebileyo, isuphu yembotyi emnyama ekhrim okanye uyifake kwisaladi, iimbotyi ezimnyama ziyindlela entle yokunyusa umthamo wakho we-magnesium ngelixa usonwabela isidlo esimnandi.
8. Imbewu yethanga
Imbewu yethanga encinci kodwa inamandla, iyindawo yokugcina indyebo yezondlo, kuquka nemagnesium. Ezi snacks zigcwele i-antioxidants kwaye zisongezelelo esihle sokunyusa ixabiso lezondlo zeesaladi, iyogathi, okanye imivalo yegranola yasekhaya.
9. Iyogathi
I-yogurt ayinikezeli kuphela iiprobiotics (iibhaktheriya ezilungele amathumbu akho) kodwa ikwangumthombo we-calcium kunye ne-magnesium eyomeleza amathambo. Yonwabela ikomityi yeyogathi eneziqhamo ezitsha, i-cereal, okanye ufefe ngamandongomane anqunqiweyo ngesidlo sakusasa esimnandi nesinesondlo okanye i-snack.
10. Imbewu yeflakisi
I-Flaxseeds inomsoco kwaye igcwele iiminerali, i-fiber, kunye ne-anti-inflammatory omega-3 fatty acids. Bakwasinika i-antioxidants ebizwa ngokuba yi-lignans, enokunceda ukukhuthaza ukulingana kwehomoni.
1. Magnesium Citrate
I-Magnesium citrate yenye yezona ndlela zidumileyo zezongezo ze-magnesium ngenxa yokufumaneka kwayo okuphezulu kwe-bioavailability. Isithako se-citrate siphucula ukufunxwa kwe-magnesium emzimbeni. Ihlala isetyenziselwa ukuxhasa impilo yokugaya njengoko isebenza njenge-laxative yendalo. Ukongezelela, i-magnesium citrate inceda ukukhuthaza ukuxinana kwamathambo enempilo kunye nokugcina isigqi sentliziyo esiqhelekileyo. Nangona kunjalo, iziphumo zayo ze-laxative zisenokungafanelanga wonke umntu, kwaye kungcono ukudibana nengcali yezempilo ngaphambi kokuba uqalise naziphi na izongezo ezintsha.
2. I-Magnesium glycinate
I-Magnesium glycinate yindlela enyamezelwa kakuhle kwaye ifumaneka lula ye-magnesium. Idityaniswe ne-amino acid glycine ukunceda ukukhulula izihlunu kunye nokukhuthaza ukuzola. Olu hlobo lwe-magnesium luluncedo ngakumbi kubantu abanengxaki yoxinzelelo, uxinzelelo, okanye imiba enxulumene nokulala. Ukongeza, akunakwenzeka ukuba kubangele ukuphazamiseka kokugaya, okwenza ukuba ifanele abantu abanezisu ezibuthathaka.
3. Magnesium oxide
I-Magnesium oxide yinto efikelelekayo kwaye isetyenziswa ngokuqhelekileyo isongezelelo se-magnesium. Iqulethe umlinganiselo ophezulu we-magnesium ye-elemental, kodwa ayifuntshwa lula ngumzimba kunezinye iindlela. Isoloko isetyenziswa njenge laxative ukuthomalalisa ukuqhina kwaye kufuneka ithathwe ngononophelo ukuphepha overdose njengoko kunokubangela urhudo. Abantu abaneentshukumo eziqhelekileyo zamathumbu abanako ukuxhamla njengezinye iifom ngenxa yamazinga aphantsi okufunxa.
4. Magnesium L-threonate
I-Magnesium threonate okanye i-L-threonate yindlela yokwenziwa ye-magnesium ethandwa kakhulu ngenxa yokukwazi ukuwela umqobo wegazi-ingqondo. Ithathwe kwi-L-threonate kwaye i-bioavailable kakhulu njengoko ifunxwa ngokufanelekileyo ngumzimba kwaye iguqulelwe kwi-magnesium, ngaloo ndlela inyusa amanqanaba e-magnesium egazini. I-Magnesium L-threonate iphucula umsebenzi we-synaptic, ngaloo ndlela iphucula amandla engqondo okufunda kunye nokusombulula ingxaki, kwaye ikhuthaza impilo yomzimba kunye nengqondo ngelixa ikwane-anti-inflammatory, antioxidant, kunye nenkxaso yempilo yentliziyo. Ukongeza, i-magnesium L-threonate inokunceda umzimba uphumle kwaye ukhulule uxinzelelo kunye noxinzelelo, ngaloo ndlela uphucula umgangatho wokulala. Kwakhona inokuxhasa ukuveliswa kweencindi zamadlala zokulala, njengemelatonin.
I-Magnesium Taurate yindibaniselwano yeeminerali ezibalulekileyo ze-magnesium kunye ne-taurine. Njengesakhamzimba esibalulekileyo kumzimba womntu, i-magnesium ithatha inxaxheba kwi-300 ye-biochemical reactions. Kubalulekile kwimpilo yamathambo, ukuveliswa kwamandla kunye nomsebenzi oqhelekileyo we-nerve. I-Taurine idibanisa ne-magnesium ukwandisa ukufunxa kwayo kunye ne-bioavailability.
Indibaniselwano ye-magnesium kunye ne-taurine kwi-Magnesium Taurate kucingelwa ukuba ibonelela ngezibonelelo ezongezelelweyo. Le khompawundi eyodwa ihlala icetyiswa kubantu abanengxaki yempilo yentliziyo. Olunye uphando lubonisa ukuba i-magnesium taurate inokunceda ukulawula uxinzelelo lwegazi kunye nokuxhasa impilo yonke yentliziyo.
I-Magnesium taurine inokunceda ukunciphisa uxinzelelo kunye nokukhuthaza ukuphumla, njengoko zombini i-magnesium kunye ne-taurine zineempawu zokuthomalalisa. Inokunceda ukulwa nokuxhalaba, ukuphucula umgangatho wokulala, kunye nokunciphisa iimpawu zokudakumba.
Umbuzo: Yintoni indima ye-magnesium kwimpilo yethu?
A: I-Magnesium idlala indima ebalulekileyo ekugcineni impilo kunye nokuphila kakuhle. Ibandakanyeka kwimisebenzi emininzi yomzimba, kubandakanya ukuveliswa kwamandla, ukusebenza kwemisipha kunye nemithambo-luvo, ukuhlanganiswa kweDNA, kunye nokulawulwa koxinzelelo lwegazi.
Umbuzo: Kutheni i-magnesium ibalulekile kwimpilo yentliziyo?
A: IMagnesium ibalulekile ekugcineni intliziyo esempilweni. Inceda ukukhulula imithwalo yegazi, ekhuthaza ukuhamba kwegazi ngokufanelekileyo kwaye inciphisa ingozi yoxinzelelo lwegazi kunye nezifo zenhliziyo. Ukongeza, i-magnesium ibandakanyeka ekugcineni isigqi sentliziyo esizinzileyo kunye nokuthintela ukubetha kwentliziyo okungaqhelekanga.
Ukuziphendulela: Eli nqaku lelolwazi ngokubanzi kuphela kwaye akufanele lithathwe njengeliphi na icebiso lonyango. Olunye ulwazi lweposti yebhlog luvela kwi-Intanethi kwaye alunamsebenzi. Le webhusayithi inoxanduva kuphela lokuhlela, ukufomatha kunye nokuhlela amanqaku. Injongo yokudlulisa ulwazi olongezelelekileyo ayithethi ukuba uyavumelana neembono zayo okanye uqinisekise ubunyani bomxholo wayo. Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.
Ixesha lokuposa: Oct-23-2023
