Inyaniso malunga neMagnesium Supplements: Oko Ufanele Ukukwazi？Nantsi Into Omele Uyazi

I-Magnesium sisimbiwa esibalulekileyo kwaye sisixhobo esidibanisa amakhulu ee-enzyme.

I-Magnesium ibandakanyeka phantse kuzo zonke iinkqubo eziphambili ze-metabolic kunye ne-biochemical ngaphakathi kweeseli kwaye inoxanduva lwemisebenzi emininzi emzimbeni, kubandakanya uphuhliso lwamathambo, umsebenzi we-neuromuscular, iindlela zokubonisa, ukugcinwa kunye nokudluliselwa kwamandla, i-glucose, i-lipid kunye ne-protein metabolism, kunye nokuzinza kwe-DNA kunye ne-RNA kunye nokwanda kweeseli.

I-magnesium idlala indima ebalulekileyo kwisakhiwo kunye nomsebenzi womzimba womntu. Kukho malunga ne-24-29 grams ye-magnesium emzimbeni womntu omdala.

Malunga ne-50% ukuya kwi-60% ye-magnesium emzimbeni womntu ifumaneka emathanjeni, kwaye i-34%-39% eseleyo ifumaneka kwizicubu ezithambileyo (imisipha kunye nezinye izitho zomzimba). Umxholo we-magnesium egazini ungaphantsi kwe-1% yomxholo wonke womzimba. I-Magnesium yeyona cation yesibini ininzi kakhulu emva kwe-potassium.

I-Magnesium ithatha inxaxheba kwiimpendulo ezibalulekileyo ze-metabolic emzimbeni ezingaphezu kwama-300, ezinje ngezi:

Imveliso yamandla

Inkqubo yokuguqula iicarbohydrates kunye namafutha ukuze kuveliswe amandla ifuna inani elikhulu leempendulo zeekhemikhali ezixhomekeke kwi-magnesium. I-magnesium iyadingeka ukuze kuhlanganiswe i-adenosine triphosphate (ATP) kwi-mitochondria. I-ATP yimolekyuli enika amandla phantse kuzo zonke iinkqubo ze-metabolic kwaye ikhona ngokuyintloko ngohlobo lwe-magnesium kunye ne-magnesium complexes (MgATP).
ukwenziwa kweemolekyuli ezibalulekileyo

I-Magnesium iyimfuneko kumanyathelo amaninzi ekwenziweni kwe-deoxyribonucleic acid (DNA), i-ribonucleic acid (RNA), kunye neeproteni. Ii-enzymes ezininzi ezibandakanyekayo ekwenziweni kwe-carbohydrate kunye ne-lipid zifuna i-magnesium ukuze isebenze. I-Glutathione yi-antioxidant ebalulekileyo ekuhlanganisweni kwayo ifuna i-magnesium.

Ukuthuthwa kwee-ion kwiimembrane zeseli

I-Magnesium yinto efunekayo ekuthuthweni okusebenzayo kwee-ion ezifana ne-potassium kunye ne-calcium kwii-membrane zeseli. Ngendima yayo kwinkqubo yokuthutha ii-ion, i-magnesium ichaphazela ukuhanjiswa kwee-nerve impulses, ukuqiniswa kwemisipha kunye nesigqi sentliziyo esiqhelekileyo.
ukudluliselwa kwesignali yeseli

Ukuhanjiswa kwemiqondiso yeseli kufuna iMgATP ukuze ifake iiproteni zephosphorylate kwaye yenze imolekyuli yokuthumela imiyalezo yeseli i-cyclic adenosine monophosphate (cAMP). I-cAMP ibandakanyeka kwiinkqubo ezininzi, kuquka ukukhutshwa kwehomoni ye-parathyroid (PTH) kwi-parathyroid glands.

ukufuduka kweeseli

Amanqanaba e-calcium kunye ne-magnesium kulwelo olujikelezileyo kwiiseli achaphazela ukufuduka kweentlobo ezahlukeneyo zeeseli. Le mpembelelo ekufudukeni kweeseli inokuba yinto ebalulekileyo ekuphilisweni kwenxeba.

Kutheni abantu banamhlanje bengenawo amandla e-magnesium?

Abantu banamhlanje ngokubanzi banengxaki yokungafumani ngokwaneleyo i-magnesium kunye nokungabikho kwe-magnesium eyaneleyo.
Izizathu eziphambili ziquka:

1. Ukulinywa kakhulu komhlaba kukhokelele ekwehleni okukhulu komxholo we-magnesium kumhlaba wangoku, nto leyo echaphazela ngakumbi umxholo we-magnesium kwizityalo nakwizilwanyana ezitya utyani. Oku kwenza kube nzima kubantu banamhlanje ukufumana i-magnesium eyaneleyo ekutyeni.
2. Izichumisi zeekhemikhali ezisetyenziswa ngobuninzi kwezolimo zanamhlanje zininzi kakhulu zizichumisi zenitrogen, phosphorus, kunye nepotassium, kwaye isongezelelo semagnesium kunye nezinye izinto ezincinci asikhathalelwa.
3. Izichumisi zeekhemikhali kunye nemvula eneasidi zibangela ukuba umhlaba ube neasidi, nto leyo enciphisa ukufumaneka kwemagnesium emhlabeni. Imagnesium kwimihlaba eneasidi ikhukuliswa lula kwaye ilahleka lula.
4. Izibulali-zinambuzane ezine-glyphosate zisetyenziswa kakhulu. Esi sithako sinokubophelela kwi-magnesium, nto leyo ebangela ukuba i-magnesium emhlabeni inciphe ngakumbi kwaye ichaphazele ukufunxwa kwezondlo ezibalulekileyo ezifana ne-magnesium zizityalo.
5. Ukutya kwabantu banamhlanje kuninzi kakhulu ukutya okucociweyo nokucutshungulwayo. Ngexesha lokucocwa kokutya okucutshungulwayo nokucutshungulwayo, isixa esikhulu se-magnesium siya kulahleka.
6. I-asidi ephantsi esiswini iyathintela ukufunxwa kwe-magnesium. I-asidi ephantsi esiswini kunye nokungagaywa kokutya kunokwenza kube nzima ukugaya ukutya ngokupheleleyo kwaye kwenze kube nzima ukufunxwa kweeminerali, nto leyo ekhokelela ekuswelekeni kwe-magnesium. Xa umzimba womntu ungenaso i-magnesium eyaneleyo, ukukhutshwa kwe-asidi esiswini kuya kuncipha, nto leyo ethintela ukufunxwa kwe-magnesium. Ukungabikho kwe-magnesium kunokwenzeka ukuba uthabathe amayeza athintela ukukhutshwa kwe-asidi esiswini.
7. Ezinye izithako zokutya ziyathintela ukufunxwa kwe-magnesium.
Umzekelo, iitannins ezikwiti zidla ngokubizwa ngokuba ziitannins okanye i-tannic acid. I-tannin inamandla amakhulu okunyibilikisa isinyithi kwaye inokwenza iicomplexes ezinganyibilikiyo ezineeminerali ezahlukeneyo (ezifana ne-magnesium, i-iron, i-calcium kunye ne-zinc), ezichaphazela ukufunxwa kwezi minerali. Ukusetyenziswa ixesha elide kweti eninzi enomxholo ophezulu we-tannin, njengeti emnyama kunye neti eluhlaza, kunokukhokelela ekuswelekeni kwe-magnesium. Okukhona iti inamandla kwaye ikrakra ngakumbi, kokukhona umxholo we-tannin uphezulu.
I-oxalic acid ekwisipinatshi, i-beet kunye nokunye ukutya iya kwenza iikhompawundi ezine-magnesium kunye nezinye iiminerali ezinganyibiliki lula emanzini, nto leyo eyenza ezi zinto zikhutshwe emzimbeni kwaye zingakwazi ukufunxwa ngumzimba.
Ukuyisusa le mifuno kunokubangela ukuba i-oxalic acid ingabi ninzi. Ukongeza kwispinatshi kunye neebhithi, ukutya okune-oxalate eninzi kuquka: amandongomane kunye nembewu efana nee-almond, ii-cashews, kunye nembewu yesesame; imifuno efana ne-kale, i-okra, iileeks, kunye nepepile; iimbotyi ezifana neembotyi ezibomvu kunye neembotyi ezimnyama; iinkozo ezifana ne-buckwheat kunye nerayisi emdaka; i-cocoa Itshokolethi epinki kunye nemnyama njl.
I-Phytic acid, efumaneka kakhulu kwimbewu yezityalo, ikwakwazi ukudibana ngcono neeminerali ezifana ne-magnesium, i-iron, kunye ne-zinc ukwenza iikhompawundi ezinganyibilikiyo emanzini, ezithi emva koko zikhutshwe emzimbeni. Ukutya ukutya okuninzi okune-phytic acid eninzi kuya kuthintela ukufunxwa kwe-magnesium kwaye kubangele ukulahleka kwe-magnesium.
Ukutya okune-phytic acid eninzi kuquka: ingqolowa (ingakumbi ingqolowa epheleleyo), irayisi (ingakumbi irayisi emdaka), ii-oats, ibhali kunye nezinye iinkozo; iimbotyi, iitshizi, iimbotyi ezimnyama, iisoya kunye nezinye iimbotyi; ii-almond, imbewu yesesame, imbewu yelanga, imbewu yethanga njl.njl. Amantongomane kunye nembewu njl.njl.
8. Iinkqubo zanamhlanje zokunyanga amanzi zisusa iiminerali, kuquka i-magnesium, emanzini, nto leyo ebangela ukuba ukungenisa i-magnesium emanzini kunciphe.
9. Amanqanaba oxinzelelo olugqithisileyo kubomi banamhlanje aya kukhokelela ekusetyenzisweni okuphezulu kwe-magnesium emzimbeni.
10. Ukubila kakhulu ngexesha lokuzilolonga kunokubangela ukulahleka kwe-magnesium. Izithako zomchamo ezifana notywala kunye ne-caffeine ziya kukhawulezisa ukulahleka kwe-magnesium.
Ziziphi iingxaki zempilo ezinokubangela ukunqongophala kwe-magnesium?

1. Ukubuyela kwe-asidi emzimbeni.
Ukuxinana kwenzeka kwindawo edibana kuyo i-sphincter esezantsi ye-esophageal kunye nesisu, nto leyo enokubangela ukuba i-sphincter iphumle, nto leyo ebangela i-acid reflux kwaye ibangele isitshiso sentliziyo. I-Magnesium inokuphelisa ukuxinana kwe-esophageal.

2. Ukungasebenzi kakuhle kwengqondo okufana ne-Alzheimer's syndrome.
Izifundo zifumanise ukuba amanqanaba e-magnesium kwi-plasma nakwi-cerebrospinal fluid kwizigulane ezine-Alzheimer's syndrome aphantsi kunabo baqhelekileyo. Amanqanaba aphantsi e-magnesium anokunxulunyaniswa nokuhla kwengqondo kunye nobunzima be-Alzheimer's syndrome.
I-Magnesium inefuthe lokukhusela imithambo-luvo kwaye inokunciphisa uxinzelelo lwe-oxidative kunye neempendulo zokudumba kwii-neurons. Omnye wemisebenzi ebalulekileyo yee-ion ze-magnesium engqondweni kukuthatha inxaxheba kwi-synaptic plasticity kunye ne-neurotransmission, nto leyo ebalulekileyo kwiinkqubo zememori nokufunda. Ukongezwa kwe-magnesium kunokuphucula i-synaptic plasticity kunye nokuphucula ukusebenza kwengqondo kunye nememori.
I-Magnesium inefuthe le-antioxidant kunye ne-anti-inflammatory kwaye inokunciphisa uxinzelelo lwe-oxidative kunye nokuvuvukala kwingqondo ye-Alzheimer's syndrome, izinto ezibalulekileyo kwinkqubo ye-pathological ye-Alzheimer's syndrome.

3. Ukudinwa yi-adrenal, ixhala, kunye noloyiko.
Uxinzelelo oluphezulu kunye nokuxhalaba ixesha elide kudla ngokukhokelela ekudinweni yi-adrenal, nto leyo edla i-magnesium eninzi emzimbeni. Uxinzelelo lunokubangela ukuba umntu akhuphe i-magnesium emchameni, nto leyo ebangela ukunqongophala kwe-magnesium. I-magnesium izolisa imithambo-luvo, iphumze izihlunu, kwaye inciphise isantya sentliziyo, inceda ekunciphiseni ukuxhalaba kunye noloyiko.

4. Iingxaki zentliziyo ezifana noxinzelelo lwegazi oluphezulu, i-arrhythmia, i-coronary artery sclerosis/calcium deposition, njl.njl.
Ukunqongophala kweMagnesium kunokunxulunyaniswa nokukhula kunye nokwanda koxinzelelo lwegazi. IMagnesium inceda ekuphumzeni imithambo yegazi kunye nokunciphisa uxinzelelo lwegazi. Ukunqongophala kweMagnesium kubangela ukuba imithambo yegazi inciphe, nto leyo enyusa uxinzelelo lwegazi. Ukungoneli kweMagnesium kunokuphazamisa ibhalansi yesodium kunye nepotassium kwaye kwandise umngcipheko woxinzelelo lwegazi oluphezulu.
Ukunqongophala kweMagnesium kunxulumene kakhulu ne-arrhythmias (ezifana ne-atrial fibrillation, ukubetha kwangaphambi kwexesha). IMagnesium idlala indima ebalulekileyo ekugcineni umsebenzi wombane wemisipha yentliziyo kunye nesingqisho. IMagnesium iyazinzisa umsebenzi wombane weeseli zentliziyo. Ukunqongophala kweMagnesium kukhokelela kumsebenzi wombane ongaqhelekanga weeseli zentliziyo kwaye kwandisa umngcipheko we-arrhythmia. IMagnesium ibalulekile ekulawuleni itshaneli yecalcium, kwaye ukunqongophala kweMagnesium kunokubangela ukungena kwe-calcium eninzi kwiiseli zemisipha yentliziyo kwaye kwandise umsebenzi wombane ongaqhelekanga.
Amanqanaba aphantsi e-magnesium anxulunyaniswa nophuhliso lwesifo semithambo yegazi. I-magnesium inceda ekuthinteleni ukuqina kwemithambo yegazi kwaye ikhusela impilo yentliziyo. Ukunqongophala kwe-magnesium kukhuthaza ukwakheka nokuqhubela phambili kwe-atherosclerosis kwaye kwandisa umngcipheko we-stenosis yemithambo yegazi yegazi. I-magnesium inceda ekugcineni ukusebenza kwe-endothelial, kwaye ukunqongophala kwe-magnesium kunokukhokelela ekungasebenzi kakuhle kwe-endothelial kwaye kwandise umngcipheko wesifo semithambo yegazi yegazi yegazi.
Ukwakheka kwe-atherosclerosis kunxulumene kakhulu nokusabela okungapheliyo kokudumba. I-Magnesium ineempawu zokulwa nokudumba, inciphisa ukudumba kwiindonga zemithambo yegazi kwaye ithintela ukwakheka kwe-plaque. Amanqanaba aphantsi e-magnesium anxulunyaniswa neempawu zokudumba eziphezulu emzimbeni (ezifana ne-C-reactive protein (CRP)), kwaye ezi zimpawu zokudumba zinxulumene kakhulu nokwenzeka kunye nokuqhubela phambili kwe-atherosclerosis.
Uxinzelelo lwe-oxidative yindlela ebalulekileyo ye-pathological ye-atherosclerosis. I-Magnesium ineempawu ze-antioxidant ezithintela ii-free radicals kwaye zinciphise umonakalo we-oxidative stress kwiindonga zemithambo yegazi. Izifundo zifumanise ukuba i-magnesium inokunciphisa i-oxidation ye-low-density lipoprotein (LDL) ngokuthintela uxinzelelo lwe-oxidative, ngaloo ndlela inciphisa umngcipheko we-atherosclerosis.
I-magnesium ibandakanyeka kwi-lipid metabolism kwaye inceda ukugcina amanqanaba e-lipid egazini esempilweni. Ukunqongophala kwe-magnesium kunokukhokelela kwi-dyslipidemia, kubandakanya amanqanaba aphezulu e-cholesterol kunye ne-triglyceride, ezizinto ezibangela umngcipheko we-atherosclerosis. Ukongezwa kwe-magnesium kunokunciphisa kakhulu amanqanaba e-triglyceride, ngaloo ndlela kunciphisa umngcipheko we-atherosclerosis.
I-coronary arteriosclerosis idla ngokuhamba nokufakwa kwe-calcium eludongeni lwe-artery, into ebizwa ngokuba yi-arterial calcification. I-Calcification ibangela ukuqina nokuncitshiswa kwemithambo yegazi, nto leyo echaphazela ukuhamba kwegazi. I-Magnesium inciphisa ukwenzeka kwe-arterial calcification ngokuthintela ngokukhuphisana ukufakwa kwe-calcium kwiiseli zemisipha ethambileyo yemithambo yegazi.
I-Magnesium inokulawula imijelo ye-calcium ion kwaye inciphise ukungena kakhulu kwe-calcium ion kwiiseli, ngaloo ndlela ithintela ukubekwa kwe-calcium. I-Magnesium ikwanceda ekunyibilikiseni i-calcium kwaye ikhokela ukusetyenziswa kakuhle kwe-calcium emzimbeni, ivumela i-calcium ukuba ibuyele emathanjeni kwaye ikhuthaze impilo yamathambo endaweni yokuyibeka kwimithambo yegazi. Ukulinganisela phakathi kwe-calcium ne-magnesium kubalulekile ukuthintela ukubekwa kwe-calcium kwizicubu ezithambileyo.

5. I-arthritis ebangelwa kukufakwa kwe-calcium eninzi emzimbeni.
Iingxaki ezifana ne-calcific tendonitis, i-calcific bursitis, i-pseudogout, kunye ne-osteoarthritis zinxulumene nokudumba kunye nentlungu ebangelwa kukufakwa kwe-calcium eninzi.
I-Magnesium inokulawula i-calcium metabolism kwaye inciphise ukufakwa kwe-calcium kwi-cartilage nakwi-periarticular tissues. I-Magnesium inefuthe lokulwa nokuvuvukala kwaye inokunciphisa ukudumba kunye neentlungu ezibangelwa kukufakwa kwe-calcium.

6. Isifuba.
Abantu abane-asthma badla ngokuba namanqanaba aphantsi e-magnesium egazini kunabantu abaqhelekileyo, kwaye amanqanaba aphantsi e-magnesium anxulunyaniswa nobunzima be-asthma. Ukongezwa kwe-magnesium kunokunyusa amanqanaba e-magnesium egazini kubantu abane-asthma, kuphucule iimpawu ze-asthma kwaye kunciphise ukuhlaselwa rhoqo.
I-Magnesium inceda ekuphumzeni izihlunu ezithambileyo zeendlela zomoya kwaye ithintele i-bronchospasm, ebaluleke kakhulu kubantu abane-asthma. I-Magnesium inefuthe lokulwa nokuvuvukala, elinokunciphisa impendulo yokuvuvukala kweendlela zomoya, linciphise ukungena kweeseli ezivuthayo kwiendlela zomoya kunye nokukhululwa kwezinto ezibangela ukuvuvukala, kwaye liphucule iimpawu ze-asthma.
I-magnesium idlala indima ebalulekileyo ekulawuleni inkqubo yomzimba yokuzikhusela, ithintela iimpendulo ezininzi zomzimba kunye nokunciphisa ii-allergy kwi-asthma.

7. Izifo zamathumbu.
Ukuqhinwa: Ukunqongophala kweMagnesium kunokucothisa ukuhamba kwamathumbu kwaye kubangele ukuqhinwa. IMagnesium yindlela yendalo yokukhupha isisu. Ukongeza iMagnesium kunokukhuthaza ukujikeleza kwamathumbu kwaye kuthambise indle ngokufunxa amanzi ukunceda ukukhupha indle.
I-Irritable Bowel Syndrome (IBS): Abantu abane-IBS badla ngokuba namanqanaba aphantsi e-magnesium. Ukongeza i-magnesium kunokunciphisa iimpawu ze-IBS ezifana neentlungu zesisu, ukudumba, kunye nokuqhina.
Abantu abanesifo samathumbu esibangela ukudumba (IBD), kuquka isifo sikaCrohn kunye ne-ulcerative colitis, badla ngokuba namanqanaba aphantsi e-magnesium, mhlawumbi ngenxa yokungafunxwa kakuhle kokutya kunye norhudo olungapheliyo. Iziphumo ze-magnesium zokulwa nokudumba zinokunceda ukunciphisa impendulo yokudumba kwi-IBD kwaye ziphucule impilo yamathumbu.
Ukukhula ngokugqithisileyo kwebhaktiriya emathunjini amancinci (SIBO): Abantu abane-SIBO banokuba ne-magnesium malabsorption kuba ukukhula kakhulu kwebhaktiriya kuchaphazela ukufunxwa kwezondlo. Ukongezwa kwe-magnesium ngokufanelekileyo kunokuphucula iimpawu zokudumba kunye nentlungu yesisu enxulumene ne-SIBO.

8. Ukutshixa amazinyo.
Ukugaywa kwamazinyo kudla ngokwenzeka ebusuku kwaye kunokubakho ngezizathu ezahlukeneyo. Oku kuquka uxinzelelo, ixhala, iingxaki zokulala, ukulunywa kakubi, kunye nemiphumo emibi yamayeza athile. Kwiminyaka yakutshanje, uphando lubonise ukuba ukunqongophala kwe-magnesium kunokunxulunyaniswa nokugaywa kwamazinyo, kwaye ukongezwa kwe-magnesium kunokuba luncedo ekunciphiseni iimpawu zokugaywa kwamazinyo.
I-Magnesium idlala indima ebalulekileyo ekuhambiseni imithambo-luvo nasekuphumzeni imisipha. Ukunqongophala kwe-Magnesium kunokubangela uxinzelelo lwemisipha kunye nokuqaqamba, okwandisa umngcipheko wokuguguleka kwamazinyo. I-Magnesium ilawula inkqubo yemithambo-luvo kwaye inokunceda ekunciphiseni uxinzelelo kunye nokuxhalaba, ezizezona zinto zixhaphakileyo ezibangela ukuguguleka kwamazinyo.
Ukongezwa kweMagnesium kunokunceda ukunciphisa amanqanaba oxinzelelo kunye nokuxhalaba, nto leyo enokunciphisa ukugaywa kwamazinyo okubangelwa zezi zinto zengqondo. IMagnesium inceda izihlunu ziphumle kwaye zinciphise ukuxinana kwemisipha ebusuku, nto leyo enokunciphisa ukugaywa kwamazinyo. IMagnesium inokukhuthaza ukuphumla kwaye iphucule umgangatho wokulala ngokulawula umsebenzi wee-neurotransmitters ezifana neGABA.

9. Amatye ezintso.
Uninzi lweentlobo zamatye ezintso yi-calcium phosphate kunye namatye e-calcium oxalate. Ezi zinto zilandelayo zibangela amatye ezintso:
① Ukonyuka kwekhalsiyam kumchamo. Ukuba ukutya okuneswekile eninzi, i-fructose, utywala, ikofu, njl.njl., oku kutya okuneasidi kuya kutsala ikhalsiyam emathanjeni ukuze kuthintele iasidi kwaye kuyinyibilikise ngezintso. Ukutya i-calcium kakhulu okanye ukusebenzisa izongezo zekhalsiyam ezongezelelweyo kuya kwandisa umxholo wekhalsiyam kumchamo.
②I-oxalic acid emchameni iphezulu kakhulu. Ukuba utya ukutya okuninzi okutyebileyo kwi-oxalic acid, i-oxalic acid ekule mveliso iya kudibana ne-calcium ukuze yenze i-calcium oxalate enganyibilikiyo, nto leyo enokubangela amatye ezintso.
③Ukuphelelwa ngamanzi emzimbeni. Kubangela ukwanda koxinzelelo lwe-calcium kunye nezinye iiminerali kumchamo.
④Ukutya ukutya okune-phosphorus eninzi. Ukutya ukutya okuninzi okune-phosphorus (ezifana neziselo ezine-carbonated), okanye i-hyperparathyroidism, kuya kunyusa amanqanaba e-phosphoric acid emzimbeni. I-phosphoric acid iya kutsala i-calcium emathanjeni ize ivumele i-calcium ukuba ibekwe ezintsoni, yenze amatye e-calcium phosphate.
I-Magnesium ingadibana ne-oxalic acid ukwenza i-magnesium oxalate, enokunyibilika okuphezulu kune-calcium oxalate, enokunciphisa ngempumelelo ukuna kwe-calcium oxalate kunye ne-crystallization kwaye inciphise umngcipheko wamatye ezintso.
I-Magnesium inceda ukunyibilika kwe-calcium, igcina i-calcium inyibilika egazini kwaye ithintele ukwakheka kweekristale eziqinileyo. Ukuba umzimba awunayo i-magnesium eyaneleyo kwaye une-calcium eninzi, kunokwenzeka ukuba kubekho iintlobo ezahlukeneyo ze-calcium, kubandakanya amatye, ukuqaqamba kwemisipha, ukudumba kwe-fibrous, i-arterial calcification (atherosclerosis), i-breast tissue calcification, njl.

10. UParkinson.
Isifo sikaParkinson sibangelwa kakhulu kukulahlekelwa yi-dopaminergic neurons engqondweni, nto leyo ebangela ukwehla kwamanqanaba e-dopamine. Sibangela ulawulo olungaqhelekanga lokunyakaza, okubangela ukungcangcazela, ukuqina, i-bradykinesia, kunye nokungazinzi kwendlela yokuma komzimba.
Ukunqongophala kweMagnesium kunokukhokelela ekungasebenzi kakuhle kwemithambo-luvo kunye nokufa, okwandisa umngcipheko wezifo eziwohlokayo zemithambo-luvo, kuquka nesifo sikaParkinson. IMagnesium inefuthe lokukhusela imithambo-luvo, ingazinzisa ii-membrane ze-nerve cell, ilawule i-calcium ion channels, kwaye inciphise ukuvuseleleka kwe-neuron kunye nomonakalo weeseli.
I-Magnesium yinto ebalulekileyo kwinkqubo ye-enzyme ye-antioxidant, enceda ekunciphiseni uxinzelelo lwe-oxidative kunye neempendulo zokudumba. Abantu abanesifo sikaParkinson badla ngokuba namanqanaba aphezulu oxinzelelo lwe-oxidative kunye nokudumba, okukhawulezisa umonakalo we-neuronal.
Uphawu oluphambili lwesifo sikaParkinson kukulahlekelwa zii-dopaminergic neurons kwi-substantia nigra. I-Magnesium inokuzikhusela ezi neurons ngokunciphisa ubuthi be-neuron nokukhuthaza ukusinda kwee-neuron.
I-Magnesium inceda ukugcina ukusebenza okuqhelekileyo kokuhanjiswa kwemithambo-luvo kunye nokuxinana kwemisipha, kwaye inceda ekunciphiseni iimpawu zokunyakaza ezifana nokungcangcazela, ukuqina kunye ne-bradykinesia kwizigulana ezinesifo sikaParkinson.

11. Uxinzelelo, ixhala, ukucaphuka kunye nezinye izifo zengqondo.
I-Magnesium ngumlawuli obalulekileyo wee-neurotransmitters ezininzi (umz., i-serotonin, i-GABA) ezidlala indima ebalulekileyo ekulawuleni imood kunye nokulawula ixhala. Uphando lubonisa ukuba i-magnesium inokunyusa amanqanaba e-serotonin, i-neurotransmitter ebalulekileyo enxulumene nokulinganisela kweemvakalelo kunye neemvakalelo zempilo-ntle.
I-Magnesium inokuthintela ukusebenza kakhulu kwee-receptors ze-NMDA. Ukusebenza kakhulu kwee-receptors ze-NMDA kunxulunyaniswa nokwanda kwetyhefu ye-neurological kunye neempawu zokudakumba.
I-Magnesium ineempawu zokulwa nokuvuvukala kunye ne-antioxidant ezinokunciphisa ukudumba kunye noxinzelelo lwe-oxidative emzimbeni, zombini ezi zinto zinxulunyaniswa nokudakumba kunye nokuxhalaba.
I-axis ye-HPA idlala indima ebalulekileyo ekuphenduleni uxinzelelo kunye nokulawula iimvakalelo. I-magnesium inokunciphisa uxinzelelo kunye noxinzelelo ngokulawula i-axis ye-HPA kunye nokunciphisa ukukhululwa kweehomoni zoxinzelelo ezifana ne-cortisol.

12. Ukudinwa.
Ukunqongophala kweMagnesium kunokukhokelela kwiingxaki zokudinwa kunye nemetabolism, ikakhulu kuba iMagnesium idlala indima ebalulekileyo kwimveliso yamandla kunye neenkqubo zemetabolism. IMagnesium inceda umzimba ukuba ugcine amanqanaba aqhelekileyo amandla kunye nemisebenzi yemetabolism ngokuzinzisa i-ATP, isebenze ii-enzymes ezahlukeneyo, inciphise uxinzelelo lwe-oxidative, kwaye igcine ukusebenza kwemithambo-luvo kunye nemisipha. Ukongeza iMagnesium kunokuphucula ezi mpawu kwaye kuphucule amandla kunye nempilo iyonke.
I-Magnesium yinto encedisayo kwii-enzymes ezininzi, ingakumbi kwiinkqubo zokuvelisa amandla. Idlala indima ebalulekileyo kwimveliso ye-adenosine triphosphate (ATP). I-ATP yeyona nto ithwala amandla kwiiseli, kwaye ii-ion ze-magnesium zibalulekile kuzinzo kunye nokusebenza kwe-ATP.
Ekubeni i-magnesium ibalulekile kwimveliso ye-ATP, ukunqongophala kwe-magnesium kunokukhokelela ekungaveli kakuhle kwemveliso ye-ATP, nto leyo ebangela ukuncipha kokunikezelwa kwamandla kwiiseli, nto leyo ebonakala njengokudinwa ngokubanzi.
I-Magnesium ithatha inxaxheba kwiinkqubo ze-metabolic ezifana ne-glycolysis, i-tricarboxylic acid cycle (TCA cycle), kunye ne-oxidative phosphorylation. Ezi nkqubo zezona ndlela ziphambili zeeseli zokwenza i-ATP. I-molecule ye-ATP kufuneka idityaniswe nee-magnesium ions ukuze igcine imo yayo esebenzayo (Mg-ATP). Ngaphandle kwe-magnesium, i-ATP ayinakusebenza kakuhle.
I-Magnesium isebenza njenge-cofactor kwii-enzymes ezininzi, ingakumbi ezo zibandakanyeka kwi-metabolism yamandla, ezifana ne-hexokinase, i-pyruvate kinase, kunye ne-adenosine triphosphate synthetase. Ukunqongophala kwe-magnesium kubangela ukwehla komsebenzi wezi enzymes, nto leyo echaphazela ukuveliswa kwamandla kunye nokusetyenziswa kweseli.
I-Magnesium inefuthe le-antioxidant kwaye inokunciphisa uxinzelelo lwe-oxidative emzimbeni. Ukunqongophala kwe-Magnesium kwandisa amanqanaba oxinzelelo lwe-oxidative, okukhokelela ekonakaleni kweeseli kunye nokudinwa.
I-magnesium ikwabalulekile ekuhambiseni imithambo-luvo nasekucuthekeni kwemisipha. Ukunqongophala kwe-magnesium kunokubangela ukungasebenzi kakuhle kwemithambo-luvo kunye nemisipha, nto leyo ebangela ukudinwa okungakumbi.

13. Isifo seswekile, ukuxhathisa i-insulin kunye nezinye izifo ze-metabolic syndromes.
I-Magnesium yinxalenye ebalulekileyo yokuhanjiswa kwe-insulin receptor kwaye ibandakanyeka ekukhutshweni nasekusebenzeni kwe-insulin. Ukunqongophala kwe-magnesium kunokukhokelela ekunciphiseni uvakalelo lwe-insulin receptor kwaye kwandise umngcipheko wokunganyamezelani ne-insulin. Ukunqongophala kwe-magnesium kunxulunyaniswa nokwanda kwezehlo zokunganyamezelani ne-insulin kunye nesifo seswekile sohlobo lwesibini.
I-Magnesium ibandakanyeka ekusebenzeni kwee-enzymes ezahlukeneyo ezidlala indima ebalulekileyo kwi-metabolism ye-glucose. Ukunqongophala kwe-magnesium kuchaphazela i-glycolysis kunye nokusetyenziswa kwe-glucose okubangelwa yi-insulin. Izifundo zifumanise ukuba ukunqongophala kwe-magnesium kunokubangela iingxaki ze-metabolism ye-glucose, ukunyuka kwamanqanaba eswekile egazini kunye ne-glycated hemoglobin (HbA1c).
I-Magnesium inefuthe le-antioxidant kunye ne-anti-inflammatory kwaye inokunciphisa uxinzelelo lwe-oxidative kunye neempendulo zokudumba emzimbeni, eziziindlela ezibalulekileyo zesifo seswekile kunye nokuxhathisa i-insulin. Imeko ephantsi ye-magnesium yonyusa iimpawu zoxinzelelo lwe-oxidative kunye nokudumba, ngaloo ndlela ikhuthaza uphuhliso lokuxhathisa i-insulin kunye nesifo seswekile.
Ukongezwa kweMagnesium kwandisa uvakalelo lwe-insulin receptor kwaye kuphucula ukufunxwa kweglucose okwenziwa yi-insulin. Ukongezwa kweMagnesium kunokuphucula imetabolism yeglucose kwaye kunciphise iglucose yegazi ekhawulezayo kunye namanqanaba e-hemoglobin e-glycated ngeendlela ezininzi. IMagnesium inokunciphisa umngcipheko we-metabolic syndrome ngokuphucula uvakalelo lwe-insulin, ukunciphisa uxinzelelo lwegazi, ukunciphisa ukungasebenzi kakuhle kwamafutha, kunye nokunciphisa ukudumba.

14. Intloko ebuhlungu kunye nemigraines.
I-Magnesium idlala indima ebalulekileyo ekukhululweni nasekulawulweni kokusebenza kwemithambo yegazi yi-neurotransmitter. Ukunqongophala kwe-Magnesium kunokubangela ukungalingani kwe-neurotransmitter kunye ne-vasospasm, nto leyo enokubangela iintloko ezibuhlungu kunye ne-migraines.
Amanqanaba aphantsi e-magnesium anxulunyaniswa nokwanda kokudumba kunye noxinzelelo lwe-oxidative, okunokubangela okanye kubenze mandundu iintloko ezibuhlungu. I-magnesium inefuthe lokulwa nokudumba kunye ne-antioxidant, inciphisa ukudumba kunye noxinzelelo lwe-oxidative.
I-Magnesium inceda ekuphumzeni imithambo yegazi, ukunciphisa i-vasospasm, nokuphucula ukuhamba kwegazi, ngaloo ndlela ithomalalisa iintloko ezibuhlungu.

15. Iingxaki zokulala ezifana nokungalali kakuhle, ubuthongo obuphantsi, ukuphazamiseka kwesigqi se-circadian, kunye nokuvuka lula.
Impembelelo yokulawula iMagnesium kwinkqubo yemithambo-luvo inceda ekukhuthazeni ukuphumla nokuzola, kwaye ukongezwa kweMagnesium kunokuphucula kakhulu ubunzima bokulala kwizigulana ezingakwaziyo ukulala kwaye kuncede ukwandisa ixesha lokulala.
I-Magnesium ikhuthaza ubuthongo obunzulu kwaye iphucula umgangatho wokulala ngokubanzi ngokulawula umsebenzi wee-neurotransmitters ezifana ne-GABA.
I-Magnesium idlala indima ebalulekileyo ekulawuleni iwotshi yebhayoloji yomzimba. I-Magnesium inokunceda ukubuyisela isigqi se-circadian esiqhelekileyo ngokuchaphazela ukukhutshwa kwe-melatonin.
Isiphumo sokuthomalalisa se-magnesium sinokunciphisa inani lokuvuka ebusuku kwaye sikhuthaze ubuthongo obuqhubekayo.

16. Ukudumba.
I-calcium egqithisileyo inokubangela ukudumba, ngelixa i-magnesium inokuthintela ukudumba.
I-Magnesium yinto ebalulekileyo ekusebenzeni okuqhelekileyo kwenkqubo yomzimba yokuzikhusela. Ukunqongophala kwe-Magnesium kunokukhokelela ekusebenzeni okungaqhelekanga kweeseli zomzimba kwaye kwandise iimpendulo zokudumba.
Ukunqongophala kweMagnesium kukhokelela kumanqanaba aphezulu oxinzelelo lwe-oxidative kwaye kwandisa imveliso yee-free radicals emzimbeni, ezinokubangela kwaye ziqhubele phambili ukudumba. Njenge-antioxidant yendalo, i-magnesium inokuthomalalisa ii-free radicals emzimbeni kwaye inciphise uxinzelelo lwe-oxidative kunye neempendulo zokudumba. Ukongezwa kweMagnesium kunokunciphisa kakhulu amanqanaba eempawu zoxinzelelo lwe-oxidative kwaye kunciphise ukudumba okunxulumene noxinzelelo lwe-oxidative.
I-Magnesium inefuthe lokulwa nokuvuvukala ngeendlela ezininzi, kuquka ukuthintela ukukhululwa kwee-cytokines ezibangela ukuvuvukala kunye nokunciphisa imveliso yee-mediators ezibangela ukuvuvukala. I-Magnesium inokuthintela amanqanaba ezinto ezibangela ukuvuvukala ezifana ne-tumor necrosis factor-α (TNF-α), i-interleukin-6 (IL-6), kunye ne-C-reactive protein (CRP).

17. I-Osteoporosis.
Ukunqongophala kweMagnesium kunokukhokelela ekunciphiseni uxinano lwamathambo kunye namandla amathambo. IMagnesium yinxalenye ebalulekileyo kwinkqubo yokwenziwa kweeminerali zamathambo kwaye ibandakanyeka ngokuthe ngqo ekwakhiweni kwe-bone matrix. Ukungoneli kweMagnesium kunokukhokelela ekunciphiseni umgangatho we-bone matrix, okwenza amathambo abe sesichengeni sokonakala.
Ukunqongophala kweMagnesium kunokukhokelela ekuweni kwecalcium eninzi emathanjeni, kwaye iMagnesium idlala indima ebalulekileyo ekulawuleni ibhalansi yecalcium emzimbeni. IMagnesium ikhuthaza ukufunxwa nokusetyenziswa kwecalcium ngokusebenzisa iVithamin D, kwaye ikwalawula iMetabolism yeCalcium ngokuchaphazela ukukhutshwa kweHomoni yeParathyroid (PTH). Ukunqongophala kweMagnesium kunokukhokelela ekusebenzeni okungaqhelekanga kwePTH kunye neVithamin D, ngaloo ndlela kubangele ukuphazamiseka kweMetabolism yeCalcium kwaye kwandise umngcipheko wokuphuma kweCalcium emathanjeni.
I-Magnesium inceda ekuthinteleni ukugcinwa kwe-calcium kwizicubu ezithambileyo kwaye igcina ukugcinwa kwe-calcium ngokufanelekileyo emathanjeni. Xa i-magnesium ingenalo, i-calcium ilahleka lula emathanjeni kwaye igcinwe kwizicubu ezithambileyo.

20. Ukuqaqamba kwemisipha kunye nokuqaqamba, ubuthathaka bemisipha, ukudinwa, ukungcangcazela kwemisipha okungaqhelekanga (ukushukuma kweenkophe, ukuluma ulwimi, njl.njl.), iintlungu ezingapheliyo zemisipha kunye nezinye iingxaki zemisipha.
I-magnesium idlala indima ebalulekileyo ekuhambiseni imithambo-luvo kunye nokuxinana kwemisipha. Ukunqongophala kwe-magnesium kunokubangela ukuxinana kwemithambo-luvo okungaqhelekanga kunye nokuvuseleleka okukhulu kweeseli zemisipha, okukhokelela ekuxinezelekeni kwemisipha kunye nokuxhuzula. Ukongeza i-magnesium kunokubuyisela ukuxinana kwemithambo-luvo okuqhelekileyo kunye nokusebenza kokuxinana kwemisipha kunye nokunciphisa ukuvuseleleka okukhulu kweeseli zemisipha, ngaloo ndlela kunciphisa ukuxhuzula kunye nokuxhuzula.
I-Magnesium ibandakanyeka kwi-metabolism yamandla kunye nemveliso ye-ATP (umthombo wamandla oyintloko weseli). Ukunqongophala kwe-Magnesium kunokukhokelela ekunciphiseni kwemveliso ye-ATP, okuchaphazela ukugoba kwemisipha kunye nokusebenza kwayo, okukhokelela ekubeni buthathaka kwemisipha kunye nokudinwa. Ukunqongophala kwe-Magnesium kunokukhokelela ekudinweni okwandileyo kunye nokuncipha kwamandla okuzilolonga emva kokuzilolonga. Ngokuthatha inxaxheba ekudalweni kwe-ATP, i-magnesium ibonelela ngobonelelo lwamandla olwaneleyo, iphucula ukusebenza kokugoba kwemisipha, yonyusa amandla emisipha, kwaye inciphise ukudinwa. Ukongeza i-magnesium kunokuphucula ukunyamezela komthambo kunye nokusebenza kwemisipha kwaye kunciphise ukudinwa emva kokuzilolonga.
Impembelelo yokulawula yeMagnesium kwinkqubo yemithambo-luvo inokuchaphazela ukuxinana kwemisipha ngokuzithandela. Ukunqongophala kweMagnesium kunokubangela ukungasebenzi kakuhle kwenkqubo yemithambo-luvo, okubangela ukungcangcazela kwemisipha kunye nesifo semilenze esingaphumliyo (RLS). Iziphumo zokuthomalalisa zeMagnesium zinokunciphisa ukuvuseleleka kakhulu kwenkqubo yemithambo-luvo, zinciphise iimpawu ze-RLS, kwaye ziphucule umgangatho wokulala.
I-Magnesium ineempawu zokulwa nokuvuvukala kunye ne-antioxidant, inciphisa ukudumba kunye noxinzelelo lwe-oxidative emzimbeni. Ezi zinto zinxulunyaniswa nentlungu engapheliyo. I-Magnesium ibandakanyeka ekulawuleni ii-neurotransmitters ezininzi, ezifana ne-glutamate kunye ne-GABA, ezidlala indima ephambili ekuqondeni intlungu. Ukunqongophala kwe-Magnesium kunokukhokelela ekulawuleni intlungu ngendlela engaqhelekanga kunye nokwanda kokuqonda intlungu. Ukongezwa kwe-Magnesium kunokunciphisa iimpawu zentlungu engapheliyo ngokulawula amanqanaba e-neurotransmitter.

21. Ukulimala kwezemidlalo kunye nokuphola.
I-magnesium idlala indima ebalulekileyo ekuhambiseni imithambo-luvo kunye nokuxinana kwemisipha. Ukunqongophala kwe-magnesium kunokubangela ukuvuseleleka kwemisipha kunye nokuxinana okunganyanzelekanga, okwandisa umngcipheko wokuxinana kunye nokuxhuzula. Ukongeza i-magnesium kunokulawula ukusebenza kwemithambo-luvo kunye nemisipha kwaye kunciphise ukuxinana kwemisipha kunye nokuxhuzula emva kokuzilolonga.
I-Magnesium yinxalenye ebalulekileyo ye-ATP (umthombo wamandla oyintloko weseli) kwaye ibandakanyeka kwimveliso yamandla kunye ne-metabolism. Ukunqongophala kwe-Magnesium kunokukhokelela ekuvelisweni kwamandla angonelanga, ukwanda kokudinwa, kunye nokusebenza okunciphileyo kwezemidlalo. Ukongezwa kwe-Magnesium kunokuphucula ukunyamezela umthambo kwaye kunciphise ukudinwa emva komthambo.
I-Magnesium ineempawu zokulwa nokuvuvukala ezinokunciphisa impendulo yokuvuvukala okubangelwa kukuzilolonga kwaye ikhawulezise ukubuyiselwa kwemisipha kunye nezicubu.
I-lactic acid yi-metabolite eveliswa ngexesha le-glycolysis kwaye iveliswa ngobuninzi ngexesha lokuzilolonga okunzima. I-Magnesium yi-cofactor yee-enzymes ezininzi ezinxulumene ne-metabolism yamandla (ezifana ne-hexokinase, i-pyruvate kinase), ezidlala indima ebalulekileyo kwi-glycolysis kunye ne-lactate metabolism. I-Magnesium inceda ukukhawulezisa ukususwa kunye nokuguqulwa kwe-lactic acid kwaye inciphisa ukuqokelelana kwe-lactic acid.

 

Ungayijonga njani ukuba awunayo i-magnesium eyaneleyo?

Ukunyaniseka, ukuzama ukufumanisa inqanaba le-magnesium emzimbeni wakho ngokusebenzisa iimvavanyo eziqhelekileyo yingxaki enzima kakhulu.

Kukho malunga ne-24-29 grams ye-magnesium emzimbeni wethu, phantse i-2/3 yayo ikwithambo kwaye i-1/3 kwiiseli ezahlukeneyo kunye nezicubu. I-magnesium egazini ibandakanya kuphela i-1% yomxholo we-magnesium emzimbeni (kubandakanya i-serum eyi-0.3% kwiiseli ezibomvu zegazi kunye ne-0.5% kwiiseli ezibomvu zegazi).
Okwangoku, kwizibhedlele ezininzi eTshayina, uvavanyo oluqhelekileyo lobungakanani be-magnesium ludla ngokuba "luvavanyo lwe-magnesium kwi-serum". Uluhlu oluqhelekileyo lolu vavanyo luphakathi kwe-0.75 kunye ne-0.95 mmol/L.

Nangona kunjalo, ngenxa yokuba i-serum magnesium ibandakanya ngaphantsi kwe-1% kuphela yomthamo we-magnesium emzimbeni wonke, ayinakukwazi ukubonakalisa ngokuchanekileyo nangokunyanisekileyo umxholo we-magnesium kwiithishu ezahlukeneyo kunye neeseli zomzimba.

Umxholo we-magnesium kwi-serum ubaluleke kakhulu emzimbeni kwaye yeyona nto iphambili. Kuba i-magnesium kwi-serum kufuneka igcinwe kuxinzelelo olusebenzayo ukuze kugcinwe imisebenzi ethile ebalulekileyo, njengokubetha kwentliziyo okusebenzayo.

Ngoko ke xa ukutya kwakho i-magnesium kuqhubeka kunganelanga, okanye umzimba wakho ujongene nesifo okanye uxinzelelo, umzimba wakho uya kuqala ukhuphe i-magnesium kwizicubu okanye kwiiseli ezifana nezihlunu uze uyithuthele egazini ukuze incede ukugcina amanqanaba aqhelekileyo e-magnesium eserum.

Ngoko ke, xa ixabiso le-magnesium egazini lakho libonakala liphakathi komlinganiselo oqhelekileyo, i-magnesium isenokuphela kwezinye izicwili kunye neeseli zomzimba.

Xa uvavanya uze ufumanise ukuba ne-serum magnesium iphantsi, umzekelo, ingaphantsi komlinganiselo oqhelekileyo, okanye ikufutshane nomda ophantsi womlinganiselo oqhelekileyo, oko kuthetha ukuba umzimba sele ukwimeko yokunqongophala okukhulu kwe-magnesium.

Uvavanyo lwenqanaba le-magnesium kwiiseli ezibomvu zegazi (RBC) kunye novavanyo lwenqanaba le-magnesium kwi-platelet zichaneke ngakumbi kunovavanyo lwe-magnesium kwi-serum. Kodwa alukameli ngokwenene amanqanaba e-magnesium emzimbeni.

Ngenxa yokuba iiseli ezibomvu zegazi okanye iiplatelets azinazo iinuclei kunye ne-mitochondria, i-mitochondria yeyona nxalenye ibalulekileyo yokugcina i-magnesium. Iiplatelets zibonisa ngokuchanekileyo utshintsho lwakutshanje kumanqanaba e-magnesium kuneeseli ezibomvu zegazi kuba iiplatelets ziphila iintsuku ezisi-8-9 kuphela xa kuthelekiswa neentsuku ezili-100-120 zeeseli ezibomvu zegazi.

Uvavanyo oluchanekileyo ngakumbi zezi: i-muscle cell biopsy umxholo we-magnesium, umxholo we-sublingual epithelial cell magnesium.
Nangona kunjalo, ukongeza kwi-serum magnesium, izibhedlele zasekhaya okwangoku azinakwenza nto ingako kwezinye iimvavanyo ze-magnesium.
Yingakho inkqubo yezonyango yendabuko ibisoloko ingakunaki ukubaluleka kwe-magnesium, kuba ukugweba nje ukuba isigulana asinayo i-magnesium ngokulinganisa amaxabiso e-magnesium egazini kudla ngokukhokelela ekugwebeni gwenxa.
Ukujonga inqanaba le-magnesium yesigulana kuphela ngokulinganisa i-magnesium eserum yingxaki enkulu kuxilongo nonyango lwangoku.

Ungayikhetha njani i-magnesium supplement efanelekileyo?

Kukho iintlobo ezahlukeneyo ze-magnesium supplements ezingaphezulu kweshumi elinesibini ezithengiswayo, ezifana ne-magnesium oxide, i-magnesium sulfate, i-magnesium chloride, i-magnesium citrate, i-magnesium glycinate, i-magnesium threonate, i-magnesium taurate, njl.njl.
Nangona iintlobo ezahlukeneyo zezongezo ze-magnesium zinokuphucula ingxaki yokunqongophala kwe-magnesium, ngenxa yokwahluka kwisakhiwo se-molecular, amazinga okufunxwa ahluka kakhulu, kwaye aneempawu zawo kunye nokusebenza kwawo.
Kungoko ke, kubaluleke kakhulu ukukhetha isongezelelo se-magnesium esikufaneleyo nesisombulula iingxaki ezithile.

Ungafunda ngononophelo oku kulandelayo, uze ukhethe uhlobo lwesongezelelo se-magnesium esifanelekileyo kuwe ngokusekwe kwiimfuno zakho kunye neengxaki ofuna ukugxila kuzo ekuzisombululeni.

Izongezo zeMagnesium azikhuthazwa

i-magnesium oxide

Inzuzo ye-magnesium oxide kukuba inomxholo ophezulu we-magnesium, oko kukuthi, igram nganye ye-magnesium oxide inokubonelela ngee-ion ze-magnesium ezingaphezulu kunezinye izongezo ze-magnesium ngexabiso eliphantsi.

Nangona kunjalo, esi sisongezelelo se-magnesium esinezinga eliphantsi kakhulu lokufunxa, malunga ne-4% kuphela, nto leyo ethetha ukuba uninzi lwe-magnesium alunakufunxwa kwaye lusetyenziswe ngokwenene.

Ukongeza, i-magnesium oxide inefuthe elikhulu lokukhupha isisu kwaye ingasetyenziselwa ukunyanga ukuqhina.

Iyathambisa indle ngokufunxa amanzi emathunjini, ikhuthaza i-intestinal peristalsis, kwaye inceda ekukhupheni indle. Iidosi eziphezulu ze-magnesium oxide zinokubangela ukuphazamiseka kwesisu, kubandakanya urhudo, iintlungu zesisu, kunye nokuqaqamba kwesisu. Abantu abanengxaki yokuphazamiseka kwesisu kufuneka basebenzise ngononophelo.

I-magnesium sulfate

Izinga lokufunxwa kwe-magnesium sulfate nalo liphantsi kakhulu, ngoko ke uninzi lwe-magnesium sulfate ethathwa ngomlomo ayinakufunxwa kwaye iya kukhutshwa kunye nendle endaweni yokufunxwa egazini.

I-Magnesium sulfate ikwanomphumo obalulekileyo wokukhupha isisu, kwaye umphumo wayo wokukhupha isisu uhlala ubonakala kwimizuzu engama-30 ukuya kwiiyure ezi-6. Oku kungenxa yokuba ii-ion ze-magnesium ezingafunxwanga zifunxa amanzi emathunjini, zonyuse umthamo womxholo wamathumbu, kwaye zikhuthaze ukuphuma kwegazi.
Nangona kunjalo, ngenxa yokuba inyibilika kakhulu emanzini, i-magnesium sulfate idla ngokusetyenziswa ngokujova ngemithambo kwiimeko ezingxamisekileyo esibhedlele ukunyanga i-acute hypomagnesemia, i-eclampsia, ukuhlaselwa yi-asthma ngokukhawuleza, njl.

Okanye, i-magnesium sulfate ingasetyenziswa njengeetyuwa zokuhlamba (ezaziwa ngokuba zii-Epsom salts), ezifunxwa lusu ukuze kuthomalaliswe iintlungu zemisipha kunye nokudumba kwaye kukhuthazwe ukuphumla kunye nokuchacha.

i-magnesium aspartate

I-Magnesium aspartate luhlobo lwe-magnesium olwenziwe ngokudibanisa i-aspartic acid kunye ne-magnesium, esisisongezo se-magnesium esiphikisanayo.
Inzuzo yile: I-Magnesium aspartate ifumaneka kakhulu kwi-bioavailability, oko kuthetha ukuba inokufunxwa kwaye isetyenziswe ngumzimba ngokukhawuleza ukwandisa amanqanaba e-magnesium egazini.
Ngaphezu koko, i-aspartic acid yi-amino acid ebalulekileyo ebandakanyeka kwi-metabolism yamandla. Idlala indima ebalulekileyo kumjikelo we-tricarboxylic acid (umjikelo weKrebs) kwaye inceda iiseli ukuvelisa amandla (ATP). Ke ngoko, i-magnesium aspartate inokunceda ukonyusa amanqanaba amandla kwaye inciphise iimvakalelo zokudinwa.
Nangona kunjalo, i-aspartic acid yi-amino acid evuselelayo, kwaye ukuyitya kakhulu kunokubangela ukuvuseleleka kakhulu kwenkqubo yemithambo-luvo, okubangela ixhala, ukungalali, okanye ezinye iimpawu zemithambo-luvo.
Ngenxa yokuba i-aspartate iyavuselela, abantu abathile abanovakalelo kwii-amino acids ezivuselelayo (ezifana nezigulana ezinezifo ezithile ze-neurological) basenokungafaneleki ukusetyenziswa ixesha elide okanye ngedosi ephezulu ye-magnesium aspartate.

Izongezo zeMagnesium ezicetyiswayo

I-Magnesium L-Threonate

I-Magnesium threonate yenziwa ngokudibanisa i-magnesium kunye ne-L-threonate. I-Magnesium threonate ineenzuzo ezibalulekileyo ekuphuculeni ukusebenza kwengqondo, ukunciphisa ixhala kunye nokudakumba, ukunceda ekulaleni, kunye nokukhusela ingqondo ngenxa yeempawu zayo ezikhethekileyo zeekhemikhali kunye nokungena okusebenzayo ngakumbi komqobo wegazi-ingqondo.

Ingena kwiBlood-Brain Barrier: I-Magnesium threonate ibonakalisiwe isebenza ngakumbi ekungeneni kwi-blood-brain barrier, iyinika ithuba elikhethekileyo ekwandiseni amanqanaba e-magnesium yobuchopho. Izifundo zibonise ukuba i-magnesium threonate inokunyusa kakhulu i-magnesium concentrations kwi-cerebrospinal fluid, ngaloo ndlela iphucula ukusebenza kwengqondo.

Iphucula ukusebenza kwengqondo kunye nenkumbulo: Ngenxa yokuba ikwazi ukunyusa amanqanaba e-magnesium engqondweni, i-magnesium threonate inokuphucula kakhulu ukusebenza kwengqondo kunye nenkumbulo, ingakumbi kubantu abadala kunye nabo baneengxaki zengqondo. Uphando lubonisa ukuba ukongezwa kwe-magnesium threonate kunokuphucula kakhulu amandla okufunda engqondo kunye nokusebenza kwememori yexesha elifutshane.

Ukuphelisa ixhala kunye noxinzelelo: I-magnesium idlala indima ebalulekileyo ekuqhubeni kwemithambo-luvo kunye nokulinganisela kwe-neurotransmitter. I-magnesium threonate inokunceda ekunciphiseni iimpawu zoxinzelelo kunye noxinzelelo ngokunyusa ngempumelelo amanqanaba e-magnesium engqondweni.
Ukhuseleko lwe-Neuro: Abantu abasengozini yezifo ze-neurodegenerative, ezifana nesifo sika-Alzheimer kunye nesifo sikaParkinson. I-Magnesium threonate inefuthe lokukhusela i-neurodegenerative kwaye inceda ukuthintela nokucothisa ukuqhubela phambili kwezifo ze-neurodegenerative.

I-Magnesium Taurate

I-Magnesium taurine yindibaniselwano ye-magnesium kunye ne-taurine. Idibanisa iingenelo ze-magnesium kunye ne-taurine kwaye sisongezelelo esihle kakhulu se-magnesium.
Ukufumaneka okuphezulu kwe-bioavailability: I-Magnesium taurate inokufumaneka okuphezulu kwe-bioavailability, oko kuthetha ukuba umzimba unokufunxa kwaye usebenzise olu hlobo lwe-magnesium ngokulula.
Ukunyamezelana kakuhle kwesisu: Ngenxa yokuba i-magnesium taurate inezinga eliphezulu lokufunxwa kwindlela yesisu, ihlala inokubangela ukungonwabi kwesisu.

Ixhasa impilo yentliziyo: I-Magnesium kunye ne-taurine zombini zinceda ekulawuleni ukusebenza kwentliziyo. I-Magnesium inceda ekugcineni isigqi sentliziyo esiqhelekileyo ngokulawula uxinano lwe-calcium ion kwiiseli zemisipha yentliziyo. I-Taurine ineempawu ze-antioxidant kunye ne-anti-inflammatory, ikhusela iiseli zentliziyo kuxinzelelo lwe-oxidative kunye nomonakalo wokudumba. Izifundo ezininzi zibonise ukuba i-magnesium taurine ineenzuzo ezibalulekileyo zempilo yentliziyo, yehlisa uxinzelelo lwegazi oluphezulu, yehlisa ukubetha kwentliziyo okungaqhelekanga, kwaye ikhusela kwi-cardiomyopathy.

Impilo yeNkqubo yeNervous: I-Magnesium kunye ne-taurine zombini zidlala indima ebalulekileyo kwinkqubo yenervous. I-Magnesium yi-coenzyme ekuhlanganisweni kwee-neurotransmitters ezahlukeneyo kwaye inceda ukugcina umsebenzi oqhelekileyo wenkqubo yenervous. I-Taurine ikhusela iiseli zenervous kwaye ikhuthaza impilo ye-neuronal. I-Magnesium taurine inokuphelisa iimpawu zokuxhalaba kunye nokudakumba kwaye iphucule umsebenzi opheleleyo wenkqubo yenervous. Kubantu abanexhala, ukudakumba, uxinzelelo olungapheliyo kunye nezinye iimeko ze-neurological.

I-Antioxidant kunye ne-anti-inflammatory: I-Taurine ine-antioxidant enamandla kunye ne-anti-inflammatory, enokunciphisa uxinzelelo lwe-oxidative kunye neempendulo zokuvuvukala emzimbeni. I-Magnesium ikwanceda ekulawuleni inkqubo yomzimba yokuzikhusela kunye nokunciphisa ukudumba. Uphando lubonisa ukuba i-magnesium taurate inokunceda ekuthinteleni iintlobo ngeentlobo zezifo ezingapheliyo ngenxa yeempawu zayo ze-antioxidant kunye ne-anti-inflammatory.

Iphucula impilo ye-metabolism: I-Magnesium idlala indima ebalulekileyo kwi-metabolism yamandla, ukukhutshwa kunye nokusetyenziswa kwe-insulin, kunye nokulawulwa kweswekile yegazi. I-Taurine ikwanceda ukuphucula uvakalelo lwe-insulin, inceda ukulawula iswekile yegazi, kwaye iphucule i-metabolic syndrome kunye nezinye iingxaki. Oku kwenza i-magnesium taurine isebenze ngakumbi kunezinye izongezo ze-magnesium kulawulo lwe-metabolic syndrome kunye nokuxhathisa i-insulin.

I-Taurine kwiMagnesium Taurate, njenge-amino acid eyahlukileyo, ikwanazo neziphumo ezininzi:

I-Taurine yi-amino acid yendalo equlethe i-sulfur kwaye yi-amino acid engeyiyo iproteni kuba ayibandakanyeki ekwakhiweni kweproteni njengezinye ii-amino acid.

Le nxalenye isasazeke kakhulu kwizicubu ezahlukeneyo zezilwanyana, ingakumbi entliziyweni, engqondweni, emehlweni, nakwimisipha yamathambo. Ikwafumaneka nakwiintlobo ngeentlobo zokutya, njengenyama, intlanzi, iimveliso zobisi, kunye neziselo ezinika amandla.

I-Taurine emzimbeni womntu inokuveliswa kwi-cysteine ​​​​phantsi kwesenzo se-cysteine ​​​​sulfinic acid decarboxylase (Csad), okanye inokufumaneka ekutyeni kwaye ifunxwe ziiseli ngokusebenzisa abathuthi be-taurine.

Njengoko iminyaka ikhula, uxinaniso lwe-taurine kunye nee-metabolites zayo emzimbeni womntu luya kuncipha kancinci kancinci. Xa kuthelekiswa nabantu abancinci, uxinaniso lwe-taurine kwi-serum yabantu abadala luya kuncipha ngaphezulu kwe-80%.

1. Xhasa impilo yentliziyo:

Ilawula uxinzelelo lwegazi: I-Taurine inceda ekunciphiseni uxinzelelo lwegazi kwaye ikhuthaza ukujikeleza kwegazi ngokulawula ibhalansi ye-sodium, i-potassium kunye ne-calcium ions. I-Taurine inokunciphisa kakhulu amanqanaba oxinzelelo lwegazi kwizigulana ezine-hypertension.

Ikhusela intliziyo: Inefuthe le-antioxidant kwaye ikhusela i-cardiomyocytes ekonakaleni okubangelwa luxinzelelo lwe-oxidative. Ukongezwa kweTaurine kunokuphucula ukusebenza kwentliziyo kwaye kunciphise umngcipheko wesifo sentliziyo.

2. Khusela impilo yenkqubo yemithambo-luvo:

Ukukhusela i-Neuroprotection: I-Taurine inefuthe lokukhusela i-neurodegenerative, ithintela izifo ze-neurodegenerative ngokuzinzisa ii-membranes zeseli kunye nokulawula ukuxinana kwe-calcium ion, ithintela ukuvuseleleka okukhulu kwe-neuronal kunye nokufa.

Isiphumo sokuzola: Inefuthe lokuthomalalisa kunye nelokuxhalaba, inceda ukuphucula imeko yeemvakalelo kunye nokunciphisa uxinzelelo.

3. Ukukhusela umbono:

Ukukhuselwa kwe-retina: I-Taurine yinxalenye ebalulekileyo ye-retina, inceda ukugcina ukusebenza kwe-retina kunye nokuthintela ukuwohloka kombono.

Isiphumo se-antioxidant: Singanciphisa umonakalo wee-free radicals kwiiseli ze-retinal kwaye sibambezele ukwehla kokubona.

4. Impilo ye-metabolic:

Ukulawula iswekile egazini: i-taurine inokunceda ukuphucula uvakalelo lwe-insulin, ilawule amanqanaba eswekile egazini, kwaye ithintele i-metabolic syndrome.

Ukuguqulwa kwe-liposy: Kunceda ekulawuleni ukuguqulwa kwe-lipid kwaye kunciphise amanqanaba e-cholesterol kunye ne-triglyceride egazini.

5. Ukusebenza komthambo:

Ukunciphisa ukudinwa kwemisipha: I-Telonic acid inokunciphisa uxinzelelo lwe-oxidative kunye nokudumba ngexesha lokuzilolonga, inciphise ukudinwa kwemisipha.

Ukuphucula ukunyamezela: Kunokuphucula ukuxinana kwemisipha kunye nokunyamezela, kwaye kuphucule ukusebenza komthambo.