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IiNzuzo eziPhezulu zeMpilo zeMagnesium ekufuneka uyazi

I-Magnesium yiminerali ebalulekileyo ekufuneka imizimba yethu isebenze ngokufanelekileyo, kodwa ihlala ingahoywa. Idlala indima ebalulekileyo kwiinkqubo ezininzi zomzimba, kubandakanywa ukuveliswa kwamandla, ukuchithwa kwemisipha, umsebenzi we-nerve, kunye nokulawula uxinzelelo lwegazi, phakathi kwabanye. Ke ngoko, kubalulekile ukuqinisekisa ukutya okwaneleyo kwe-magnesium ngokutya okanye izongezo kubomi bemihla ngemihla.

Yintoni iMagnesium 

Eminye yeyona mithombo ilungileyo yokutya ye-magnesium ibandakanya amantongomane kunye nembewu, imifuno enamagqabi amnyama, iimbotyi, iinkozo kunye neentlobo ezithile zeentlanzi. Ukusetyenziswa rhoqo koku kutya kunokunceda ukuzalisa isixa esithile se-magnesium, kodwa umxholo we-magnesium wokutya kwabantu abaninzi awukho phezulu kakhulu, onokuba neziphumo ezibi kwimpilo yomntu.

Kwabo banengxaki yokuhlangabezana neemfuno zabo ze-magnesium ngokutya kuphela, izongezo ze-magnesium zinokunceda impilo ngeendlela ezininzi kwaye zize kwiifom ezinjenge-magnesium oxide, i-magnesium threonate, i-magnesium taurate, kunye ne-magnesium glycinate. Nangona kunjalo, kucetyiswa ukuba udibane nochwepheshe bezempilo ngaphambi kokuba uqale nayiphi na irejimeni yokuncedisa ukuphepha ukusebenzisana okunokwenzeka okanye iingxaki.

Ngoko ke, yintoni i-magnesium? I-Magnesium yiminerali ebalulekileyo kunye neyesine eyona minerali ininzi emzimbeni womntu. Ibandakanyeka kwiimpendulo ezingaphezu kwe-300 ze-biochemical ezilawula imisebenzi eyahlukeneyo yomzimba, kubandakanywa ukuveliswa kwamandla, i-protein synthesis, i-muscle kunye ne-nerve function, ukulawulwa koxinzelelo lwegazi, kunye ne-DNA synthesis. I-Magnesium isebenza njenge-cofactor yee-enzymes ezibandakanyekayo kwezi nkqubo, iyenza iyimfuneko kwimpilo ephezulu.

Yintoni iMagnesium

Ukuqonda ukunqongophala kweMagnesium kunye neempawu zayo

I-Magnesium yiminerali ebalulekileyo edlala indima ebalulekileyo kwimpilo efanelekileyo. Imizimba yethu ifumana i-magnesium kwimithombo yokutya efana nemifuno enamagqabi aluhlaza, amandongomane, iimbotyi kunye neenkozo ezipheleleyo.

Nangona kunjalo, ukunqongophala kwe-magnesium kunokwenzeka ngenxa yokungakhethi kakuhle ukutya, ukusetyenziswa okongeziweyo kokutya okucutshungulwayo, kunye neemeko ezithile zonyango. Kuqikelelwa ukuba malunga ne-50-60% yabantu abadala abahlangabezani nokucetyiswa kwemihla ngemihla ye-magnesium.

Iimpawu zokunqongophala kwe-magnesium:

●Izihlunu kunye ne-spasms

● Ukudinwa kunye nobuthathaka

●Ukubetha kwentliziyo okungaqhelekanga

● Ukutshintsha kweemvakalelo kunye neengxaki zempilo yengqondo

● Ukuphuthelwa kunye nokuphazamiseka kokulala

● I-Osteoporosis kunye nempilo embi yamathambo

●Igazi elonyukayo

IiNzuzo zeMpilo zeMagnesium

Ikhonkco phakathi kweMagnesium kunye noLawulo loxinzelelo lweGazi

I-Magnesium yiminerali ebalulekileyo edlala indima ebalulekileyo kwiinkqubo ezininzi ze-physiological emzimbeni.

Izifundo ezininzi zibonise ikhonkco phakathi kokuthatha i-magnesium kunye noxinzelelo lwegazi. Olunye uphononongo lwafumanisa ukuba abantu abatya i-magnesium eninzi babenamanqanaba asezantsi oxinzelelo lwegazi. Olunye uphando, olupapashwe kwi-Journal ye-Human Hypertension, lugqibe kwelokuba ukuxhaswa kwe-magnesium kunciphisa kakhulu uxinzelelo lwegazi lwe-systolic kunye ne-diastolic.

I-Magnesium inceda ukonyusa imveliso ye-nitric oxide, imolekyuli enceda ukuphumza izihlunu ezigudileyo kwiindonga zemithambo yegazi, ephucula ukuhamba kwegazi kwaye yehlise uxinzelelo lwegazi. Ukongezelela, i-magnesium ibonakaliswe ukuba inqanda ukukhululwa kweehomoni ezithile ezithintela i-blood-constriction hormone, igalelo ngakumbi kwimiphumo yokunciphisa uxinzelelo lwegazi.

Ukongezelela, i-electrolytes efana nesodium kunye ne-potassium idlala indima ebalulekileyo ekugcineni ukulinganisela kwamanzi kunye noxinzelelo lwegazi. I-Magnesium inceda ukulawula ukuhamba kwezi electrolytes ngaphakathi nangaphandle kweeseli, inceda ukugcina amanqanaba oxinzelelo lwegazi oluqhelekileyo.

I-Magnesium: Ukunciphisa uxinzelelo kunye nokuphucula iimpawu zokuxhalaba kunye nokudandatheka

I-Magnesium idlala indima ebaluleke kakhulu ekuphenduleni uxinzelelo lomzimba. Uphando lubonisa ukuba abantu abanamazinga aphantsi e-magnesium kunokwenzeka ukuba babe nexhala kunye nokudakumba. I-Magnesium inqanda ukukhululwa kwe-cortisol, eyanciphisa amanqanaba oxinzelelo kunye nokuphucula isimo sengqondo jikelele.

I-Magnesium ikwanceda ukulawula ukuveliswa kwe-serotonin. Amanqanaba aphantsi e-serotonin adityaniswe nokuphazamiseka kwemizwelo efana nokuxhalaba kunye nokudakumba. Ngokuqinisekisa amanqanaba aneleyo e-magnesium, ukuveliswa kwe-serotonin kunye nokulinganisela kunokuxhaswa ukuphucula iimpawu zezi meko zempilo yengqondo.

Xa ukungabikho kokulala kunokwandisa iimpawu zokuxhalaba kunye nokudandatheka, kunokukwenza kube nzima ukujamelana noxinzelelo lwemihla ngemihla. I-Magnesium ilawula ukuveliswa kwe-melatonin, ihomoni elawula umjikelo wethu wokulala. Ngokuncedisa nge-magnesium, umntu ngamnye unokuphucula iipatheni zokulala, ezinokunciphisa uxinzelelo kunye nokuphucula impilo yengqondo ngokubanzi.

IiNzuzo zeMpilo zeMagnesium

I-Magnesium kunye neMpilo yeBone: Ukomeleza iSkeletal System yakho

I-Magnesium yenye yezona zimbiwa zininzi emzimbeni wethu, malunga ne-60% egcinwe emathanjeni ethu. Isebenza njenge-cofactor kwiimpendulo ezininzi ze-enzymatic kwaye ibalulekile kwiinkqubo ezahlukeneyo ze-physiological, kubandakanywa ukubunjwa kwamathambo kunye ne-metabolism.

Uphononongo lubonise ukuba ukunqongophala kwe-magnesium kuphazamisa umsebenzi we-osteoblast, okukhokelela ekunciphiseni i-mineralization yamathambo kunye nokukhubazeka kwamathambo. Amanqanaba e-magnesium aphantsi anyusa imveliso kunye nomsebenzi we-osteoclasts, onokukhokelela ekugqithiseni amathambo amaninzi. Ezi ziphumo zidibanisa ukwenza buthathaka amathambo kunye nokwandisa umngcipheko wokuphuka.

Ukuxhaswa kwe-Magnesium kunokunyusa i-bone mineral density (BMD) kunye nokunciphisa umngcipheko we-osteoporosis kunye ne-fractures.

I-Vitamin D iyimfuneko ekufunxeni kwe-calcium, ngelixa i-magnesium idlala indima ebalulekileyo ekwenzeni i-vitamin D isebenze emzimbeni. Ngaphandle kwamanqanaba aneleyo e-magnesium, i-vitamin D ayinakusetyenziswa ngokufanelekileyo, ekhokelela ekunqongopheni kwe-calcium kunye nokukhubazeka kwempilo yamathambo.

I-Magnesium: Isisombululo seNdalo sokuNceda kweMigraine

I-Migraines ziintloko ezibuhlungu ezinokuchaphazela kakhulu umgangatho wobomi bomntu. Ngokuqhelekileyo banentloko ebuhlungu, uvakalelo ekukhanyeni kunye nesandi, isicaphucaphu kunye nokuhlanza, phakathi kwezinye iimpawu

I-Magnesium idlala indima ebalulekileyo kwimisebenzi eyahlukeneyo yomzimba. Kwakhona kunceda ukugcina uxinzelelo lwegazi oluzinzileyo kunye namanqanaba eswekile yegazi.

Uphononongo lubonise ukuba abantu abane-migraines bahlala benamaqondo aphantsi e-magnesium xa kuthelekiswa nabantu abangenayo i-migraines. Oku kuphakamisa ukuba ukusilela kwe-magnesium kunokudlala indima ekuqaleni kunye nobunzima be-migraines.

Ukongezelela, abantu abane-migraines bahlala bechaza ukunciphisa ukuphindaphinda, ukuqina, kunye nobude beentloko zabo emva kokuthatha izongezo ze-magnesium. Kwezinye iimeko, i-magnesium ibonakaliswe ukuba iyasebenza njengamayeza endabuko e-migraine.

IMagnesium inokunceda njani ekuphuculeni umgangatho wokulala kunye nokungalali

Ukuphuthelwa sisifo sokungalali esixhaphakileyo esichaphazela izigidi zabantu ehlabathini lonke. Ibonakala ngobunzima bokulala, ukuhlala ulele, okanye ukufumana ubuthongo obungabuyisiyo.Oku kunokukhokelela ekudinweleni kwasemini, ukuphazamiseka kwemizwelo, kunye nokunciphisa umsebenzi wokuqonda.

I-Magnesium ibophelela kwii-receptors ezithile kwi-trunk ye-nervous central kwaye isebenze i-GABA, i-neurotransmitter enempembelelo yokuzola kwinkqubo ye-nervous, ekhuthaza ukuphumla nokulala. Ngaphandle kwe-magnesium eyaneleyo, ii-receptors ze-GABA ziyancipha, zikhokelela ekuvukeni okwandisiweyo kunye nobunzima bokulala.

Olunye uphononongo luphande iziphumo zokuxhaswa kwe-magnesium ekuphuthelweni kwabantu abadala. Ukusebenza kakuhle kokulala, ubude bokulala, kunye nokulala kokuqala kwe-latency kwaphuculwa kakhulu kubathathi-nxaxheba abafumene unyango lwe-magnesium. Ukongeza, baxela ukunciphisa ixesha lokulala kunye nokwandisa ixesha lokulala.

Uphononongo lubonisa ukuba i-magnesium inokunyusa ukuveliswa kwe-melatonin, enokukhokelela ekuphumleni ngakumbi, ubuthongo obunzulu. Oku kuyingenelo ngakumbi kwabo banengxaki yokuphuthelwa okungapheliyo okanye abanengxaki yokungalali ngokwaneleyo.

Ukutya okuTyebileyo kweMagnesium: Imithombo ePhakamileyo yokuBandakanya kwiSidlo sakho 

 Isipinatshi kunye nemifuno enamagqabi aluhlaza

Imifuno enamagqabi amnyama afana nesipinashi, i-kale, kunye ne-Swiss chard yimithombo emihle kakhulu ye-magnesium. Abazityebi kuphela kwiivithamini ezahlukeneyo kunye neeminerali, kodwa babonelela ngefiber eninzi yokutya. Isipinatshi, ngakumbi, ngumthombo olungileyo we-magnesium, kunye nekomityi enye ebonelela malunga neepesenti ezingama-40 zokuthatha kwakho okucetyiswayo kwemihla ngemihla. Ukudibanisa le mifuno ekudleni kwakho kunokuba lula njengokuzongeza kwiisaladi, i-smoothies, okanye ukuyixuba njengesitya esisecaleni.

Amandongomane kunye nembewu

Amantongomane kunye neembewu azikho nje ukutya okumnandi okumnandi, kodwa kunye nomthombo omkhulu we-magnesium. Iialmond, i-cashews, kunye ne-Brazil nuts ziphezulu kakhulu kwi-magnesium. Ukongeza, imbewu yethanga, imbewu yeflakisi, kunye nembewu ye-chia nazo ziyimithombo etyebileyo yale minerali. Ukongeza amandongomane kunye nembewu kwindlela yakho yemihla ngemihla, mhlawumbi njenge-snack okanye njengenxalenye yesidlo, kunokukunika i-magnesium eninzi kunye namafutha anempilo kunye neeprotheni.

Ukutya okuTyebileyo kweMagnesium: Imithombo ePhakamileyo yokuBandakanya kwiSidlo sakho

iponyoponyo

Ukongeza ekubeni yi-superfood enefashoni, iiavokhado zikwangumthombo ogqwesileyo we-magnesium. Ngenxa yokuguda kwazo, ukumila okukhrimu, ziyinto eyongezwa kwizinto ezininzi ekutyeni kwakho. Iiavokhados aziboneleli kuphela ngedosi esempilweni ye-magnesium, kodwa kunye nentaphane yamafutha anentliziyo esempilweni, ifayibha kunye nezinye izondlo ezibalulekileyo. Ukongeza iavokhado esisikiweyo kwiisaladi, usebenzisa iavokhado ecujiweyo njengokusasazwa okanye ukonwabela i-guacamole zonke ziindlela ezimnandi zokonyusa umthamo wakho we-magnesium.

Iimbotyi

Iimbotyi ezifana neembotyi ezimnyama, ii-chickert, iilentile, kunye neembotyi zesoya ziyimithombo exineneyo yezityalo ezisekelwe kwi-magnesium. Azizityebi kuphela kwi-magnesium, kodwa zibonelela nangezinye izondlo eziyimfuneko, kubandakanya i-fiber kunye neprotheni. Ukufaka iimbotyi ekutyeni kwakho kunokwenziwa ngokuzongeza kwisuphu, kwisityu okanye kwiisaladi, ukwenza iibhega zeembotyi okanye ukuzonwabela nje njengesitya esisecaleni kunye nesona sidlo sakho siphambili.

Amazimba

Iinkozo ezipheleleyo ezifana nequinoa, irayisi emdaka, kunye ne-oats azikho phezulu kuphela kwifiber, kodwa kunye nomthombo ogqwesileyo we-magnesium. Unokwandisa kakhulu ukutya kwakho kwe-magnesium ngokutshintsha iinkozo ezisulungekileyo ngeenkozo ezipheleleyo kukutya kwakho. Ezi zinkozo zinokusetyenziswa njengesiseko seesaladi, zonwatyelwa njengesitya esisecaleni, okanye zifakwe kwiindlela ezahlukeneyo zokupheka, ezifana nezitya zequinoa okanye izidlo zakusasa ze-oatmeal.

Uyithatha njani iMagnesium supplement

Iimfuno zeMagnesium ziyahluka kumntu nomntu, kuxhomekeke kwiminyaka yobudala, isini, impilo, kunye nezinye izinto. Ngokufaka ukutya okutyebileyo kwe-magnesium kukutya kwakho kwemihla ngemihla, unokunceda abantu bafumane i-magnesium abayidingayo, kodwa abanye abantu abangenayo i-magnesium. Ukutya okunempilo akufumani i-magnesium eyaneleyo, ngoko izongezo ze-magnesium zinokuba yindlela efanelekileyo yokhetho olungcono

I-Magnesium iza ngeendlela ezininzi, ngoko ke unokukhetha uhlobo olulungele wena ngokusekelwe kwiimfuno zakho. Ngokuqhelekileyo, i-magnesium ithathwa ngomlomo njengesongezelelo.

I-Magnesium L-Threonate, Magnesium Citrate, Magnesium Malate, kunyeIMagnesium Tauratezifunxwa lula ngumzimba kunezinye iifom, ezifana ne-magnesium oxide kunye ne-magnesium sulfate.

Umbuzo: Ngaba i-magnesium iyakuxhasa impilo yengqondo?
A: Ewe, i-magnesium iyaziwa ukuba inefuthe elizolileyo kwinkqubo ye-nervous, enokunceda ukunciphisa iimpawu zokuxhalaba kunye nokudakumba. Amanqanaba afanelekileyo e-magnesium adityaniswa nokuphucula imo kunye nokuba ngcono kwengqondo.

Umbuzo: Ndinokunyusa njani ukutya kwam i-magnesium ngokwemvelo?
A: Ungakwandisa ukutya kwakho kwe-magnesium ngokutya ukutya okutyebileyo kwe-magnesium okufana nemifuno engamagqabi (isipinatshi, i-kale), amandongomane kunye nembewu (iialmondi, imbewu yethanga), iimbotyi (iimbotyi ezimnyama, iilentile), kunye neenkozo (irayisi emdaka, iquinoa). ). Kungenjalo, unokucinga ngokuthatha izongezo ze-magnesium emva kokubonisana nengcali yezempilo.

Ukuziphendulela: Eli nqaku lenzelwe iinjongo zolwazi kuphela kwaye akufanele lithathwe njengengcebiso yezonyango. Soloko udibana nengcali yezempilo phambi kokuba usebenzise naziphi na izongezo okanye utshintshe irejimeni yokhathalelo lwempilo yakho.

Ixesha lokuposa: Sep-12-2023