Kutheni i-magnesium ibalulekile kwaye kufuneka uyongeze ngayo?

I-Magnesium yiminerali ebalulekileyo edityaniswe nokulala okungcono, ukukhululeka koxinzelelo, kunye nempilo yentliziyo ephuculweyo. Uphononongo lwakutsha nje olupapashwe kwi-European Journal of Nutrition lucebisa ukuba ukubeka phambili i-magnesium intake kunenye inzuzo: Abantu abanamazinga aphantsi e-magnesium basengozini enkulu yezifo ezingapheliyo.

Ngelixa isifundo esitsha sincinci kwaye abaphandi kufuneka bafunde ngakumbi malunga nekhonkco, iziphumo zisisikhumbuzo sokuba kubaluleke kakhulu ukuba uqiniseke ukuba ufumana i-magnesium eyaneleyo.

I-Magnesium kunye nobungozi besifo

Umzimba wakho udinga i-magnesium kwimisebenzi emininzi, kodwa enye yeyona nto ibalulekileyo kukuxhasa i-enzymes efunekayo ukuphindaphinda kunye nokulungisa i-DNA. Nangona kunjalo, indima ye-magnesium ekukhuseleni umonakalo we-DNA ayizange ifundwe kakuhle.

Ukufumanisa, abaphandi base-Australia bathatha iisampuli zegazi kwi-172 yabantu abaneminyaka ephakathi kwaye bajonga i-magnesium, i-homocysteine, i-folate kunye ne-vitamin B12.

Eyona nto iphambili kuphononongo yi-amino acid ebizwa ngokuba yi-homocysteine, eyenziwa yi-metabolized ekutyeni okutyayo. Amanqanaba aphezulu e-homocysteine ​​​​egazini anxulunyaniswa nomngcipheko owongeziweyo womonakalo weDNA. Abaphandi bakholelwa ukuba lo monakalo unokukhokelela kwizifo ze-neurodeergenerative ezifana ne-dementia, i-Alzheimer's kunye nesifo sika-Parkinson, kunye ne-neural tube defects. 

Iziphumo zophononongo zifumanise ukuba abathathi-nxaxheba abanamanqanaba asezantsi e-magnesium bathande ukuba namanqanaba aphezulu e-homocysteine ​​​​, kwaye ngokuphambeneyo. Abantu abanamazinga aphezulu e-magnesium nabo babonakala benefolate ephezulu kunye namanqanaba e-vitamin B12.

I-magnesium ephantsi kunye ne-homocysteine ​​​​ephezulu yayanyaniswa ne-biomarkers ephezulu yomonakalo we-DNA, abaphandi bakholelwa ukuba inokuthetha ukuba i-magnesium ephantsi inxulumene nomngcipheko ophezulu womonakalo we-DNA. Kwelinye icala, oku kusenokuthetha ukonyuka komngcipheko wezifo ezithile ezingapheliyo.

Kutheni i-magnesium ibaluleke kangaka

Imizimba yethu ifuna i-magnesium eyaneleyo yokuvelisa amandla, ukucutha kwemisipha, kunye nokuhanjiswa kwemithambo-luvo. I-Magnesium ikwanceda ukugcina ukuxinana kwamathambo okuqhelekileyo kwaye ixhasa amajoni omzimba asempilweni.

Amanqanaba aphantsi e-magnesium angakhokelela kwiingxaki ezahlukeneyo, kubandakanywa i-cramps ye-muscle, ukukhathala, kunye neentliziyo ezingaqhelekanga. Amanqanaba e-magnesium exesha elide ahambelana nomngcipheko owongeziweyo we-osteoporosis, uxinzelelo lwegazi oluphezulu, kunye nohlobo lwe-2 yeswekile.

IMagnesium ayincedi nje xa sivukile, ezinye izifundo zibonisa ukuba zinokuphucula umgangatho wokulala kunye nobude. Amanqanaba afanelekileyo e-magnesium adityaniswe neendlela zokulala eziphuculweyo kuba zilawula ii-neurotransmitters kunye namahomoni abalulekileyo ekulaleni, njenge-melatonin.

I-Magnesium ikwacingelwa ukuba inceda amanqanaba e-cortisol asezantsi kunye nokunciphisa iimpawu zokuxhalaba, zombini ezinokuthi zincede ukuphucula ubuthongo. ,

Magnesium kunye nempilo yabantu

1. I-Magnesium kunye neMpilo yeBone

I-Osteoporosis yinkqubo yesifo sethambo esibonakaliswa ngamathambo aphantsi kunye nomonakalo kwi-microstructure yezicubu zethambo, okukhokelela ekunyuseni kwamathambo kunye nokuchaphazeleka kwi-fractures. I-calcium iyinxalenye ebalulekileyo yamathambo, kwaye i-magnesium nayo idlala indima ebalulekileyo ekukhuleni kwamathambo kunye nophuhliso. I-Magnesium ikhona ikakhulu emathanjeni ngendlela ye-hydroxyapatite. Ngaphandle kokuthatha inxaxheba ekubunjweni kwamathambo njengenxalenye yeekhemikhali, i-magnesium nayo ibandakanyeka ekukhuleni nasekuhlukeni kweeseli zethambo. Ukunqongophala kwe-Magnesium kunokukhokelela ekusebenzeni okungaqhelekanga kweeseli zethambo, ngaloo ndlela kuchaphazela ukubunjwa kunye nokugcinwa kwamathambo. . Uphononongo lubonise ukuba i-magnesium iyimfuneko ekuguquleni i-vitamin D kwifom esebenzayo. Ifomu esebenzayo ye-vitamin D ikhuthaza ukuxutywa kwe-calcium, i-metabolism kunye ne-secretion ye-hormone ye-parathyroid eqhelekileyo. Ukutya okuphezulu kwe-magnesium kuhambelana ngokusondeleyo nokunyuka kwamathambo. I-Magnesium inokulawula ukuxinwa kwe-calcium ion kwiiseli. Xa umzimba uthatha i-calcium eninzi, i-magnesium inokukhuthaza ukufakwa kwe-calcium emathanjeni kunye nokunciphisa ukukhutshwa kwezintso ukuqinisekisa ukuba i-calcium igcinwe emathanjeni.

2. Magnesium kunye nempilo ye-cardiovascular

Isifo senhliziyo sesona sizathu siphambili esisongela impilo yabantu, kwaye uxinzelelo lwegazi oluphezulu, i-hyperlipidemia kunye ne-hyperglycemia zizinto eziphambili zomngcipheko wesifo senhliziyo. I-Magnesium idlala indima ebalulekileyo kulawulo lwentliziyo kunye nokugcinwa komsebenzi. I-Magnesium yi-vasodilator yendalo ekwazi ukukhulula iindonga zemithambo yegazi kunye nokukhuthaza ukunyuswa kwemithambo yegazi, ngaloo ndlela inciphisa uxinzelelo lwegazi; I-magnesium inokwehlisa uxinzelelo lwegazi ngokulawula isigqi sentliziyo. IMagnesium inokukhusela intliziyo emonakalweni xa unikezelo lwegazi luvalekile kwaye inciphisa ukufa ngequbuliso ngenxa yesifo sentliziyo. Ukunqongophala kwe-Magnesium emzimbeni kwandisa umngcipheko wesifo senhliziyo. Kwiimeko ezinzima, kunokubangela i-spasm yemithambo ehambisa igazi kunye ne-oksijini entliziyweni, nto leyo inokukhokelela ekubanjweni kwentliziyo kunye nokufa ngokukhawuleza.

I-Hyperlipidemia yinto ebalulekileyo yomngcipheko we-atherosclerosis. I-Magnesium inokuthintela ukusabela koxinzelelo lwe-oxidative egazini, ukunciphisa ukusabela okuvuthayo kwi-intima ye-arterial, ngaloo ndlela inciphisa ukubunjwa kwe-atherosclerosis. Nangona kunjalo, ukunqongophala kwe-magnesium kuya kwandisa i-calcium ye-intravascular, i-oxalic acid deposition eludongeni lwegazi, kunye nokunciphisa i-high-density lipoprotein Ukususwa kwe-cholesterol kwimithambo yegazi ngeprotheni kwandisa umngcipheko we-atherosclerosis.

I-Hyperglycemia sisifo esiqhelekileyo esingapheliyo. I-Magnesium idlala indima ebalulekileyo ekugcineni ubuninzi bemfihlo kunye novakalelo lwe-insulin. Ukunqongophala kwe-Magnesium kunokukhuthaza ukwenzeka kunye nophuhliso lwe-hyperglycemia kunye nesifo sikashukela. Uphando lubonisa ukuba ukutya okungonelanga kwe-magnesium kunokubangela ukuba i-calcium eninzi ingene kwiiseli ezinamafutha, inyuse uxinzelelo lwe-oxidative, ukudumba kunye nokumelana ne-insulin, okukhokelela ekusebenzeni okubuthathaka kwe-pancreatic islet kunye nokwenza kube nzima ukulawula iswekile yegazi.

3. Magnesium kunye neMpilo yeNervous System

I-Magnesium ithatha inxaxheba kwi-synthesis kunye ne-metabolism yezinto ezahlukeneyo zokubonisa kwingqondo, kuquka i-5-hydroxytryptamine, i-γ-aminobutyric acid, i-norepinephrine, njl., kwaye idlala indima ebalulekileyo yokulawula kwi-nervous system. I-Norepinephrine kunye ne-5-hydroxytryptamine zizithunywa kwinkqubo ye-nervous enokuvelisa iimvakalelo ezimnandi kwaye zichaphazele zonke iinkalo zomsebenzi wobuchopho. Igazi i-γ-aminobutyric acid yi-neurotransmitter ephambili eyenza umsebenzi wengqondo kwaye ibe nefuthe elizolileyo kwinkqubo ye-nervous.

Inani elikhulu lophononongo lufumanise ukuba ukunqongophala kwe-magnesium kunokukhokelela kukusilela kunye nokungasebenzi kakuhle kwezi zinto zikhombisayo, ngaloo ndlela kubangele ixhala, uxinzelelo, ukuphuthelwa kunye nolunye ukuphazamiseka ngokweemvakalelo. Ukongezwa kwe-magnesium efanelekileyo kunokunciphisa ezi ngxaki zeemvakalelo. I-Magnesium nayo inamandla okukhusela ukusebenza okuqhelekileyo kwenkqubo ye-nervous. I-Magnesium inokudiliza kwaye ithintele ukubunjwa kwe-amyloid plaques ezinxulumene ne-dementia, ukukhusela iiplaque ezinxulumene ne-dementia ezonakalisa umsebenzi we-neuronal, ukunciphisa umngcipheko wokufa kwe-neuronal, nokugcina i-neurons. umsebenzi oqhelekileyo, ukhuthaza ukuvuselelwa kunye nokulungiswa kwezicubu ze-nerve, ngaloo ndlela ukhusela ukugula kwengqondo.

Ingakanani i-magnesium ekufuneka uyitye yonke imihla?

Isibonelelo sokutya esicetyiswayo (RDA) se-magnesium siyahluka ngokweminyaka kunye nesini. Ngokomzekelo, amadoda akhulileyo afuna malunga ne-400-420 mg ngosuku, kuxhomekeke kwiminyaka. Abasetyhini abadala bafuna i-310 ukuya kwi-360 mg, kuxhomekeke kwiminyaka yobudala kunye nesimo sokukhulelwa.

Ngokuqhelekileyo, unokufumana i-magnesium eyaneleyo ngokutya kwakho. Imifuno eluhlaza njengamagqabi kunye ne-kale yimithombo emihle ye-magnesium, njengamandongomane kunye nembewu, ngakumbi ii-almonds, i-cashews kunye nembewu yethanga.

Unokufumana i-magnesium kwiinkozo ezipheleleyo njengerayisi emdaka kunye nequinoa, kunye nemifuno efana neembotyi ezimnyama kunye neelentile. Cinga ukongeza intlanzi enamafutha njenge salmon kunye ne mackerel, kunye neemveliso zobisi ezifana neyogathi, ekwabonelela ngemagnesium.

Ukutya okutyebileyo kweMagnesium

Imithombo yokutya engcono kakhulu ye-magnesium iquka:

●isipinatshi

●amangile

●iimbotyi ezimnyama

●Kwinowa

●imbewu yethanga

●iavokhado

●Itofu

Ngaba ufuna izongezo ze-magnesium?

Phantse i-50% yabantu abadala baseMelika abadli izixa ezicetyiswayo ze-magnesium, ezinokubangelwa yizizathu ezininzi ezahlukeneyo.

Ngamanye amaxesha, abantu abayifumani i-magnesium eyaneleyo ekutyeni. Ukunqongophala kwe-Magnesium kunokubangela iimpawu ezinje ngezihlunu zemisipha, ukudinwa, okanye ukubetha kwentliziyo okungaqhelekanga. Abantu abaneemeko ezithile zonyango, ezifana nesifo sesisu, isifo sikashukela, okanye utywala obungapheliyo, banokuhlakulela i-magnesium malabsorption. Kwezi meko, abantu banokudinga ukuthatha izongezo zokugcina amanqanaba aneleyo e-magnesium emzimbeni.

Iimbaleki okanye abantu abenza umsebenzi onzima kakhulu banokuzuza kwizongezelelo ze-magnesium, njengoko le minerali inceda ukusebenza kwezihlunu kunye nokubuyiselwa. Abantu abadala abadala banokufunxa i-magnesium encinci kwaye bayikhuphe ngakumbi, ke banokuthi bafune ukuthatha izongezo zokugcina amanqanaba afanelekileyo.

Kodwa kubalulekile ukwazi ukuba akukho lunye uhlobo lolongezelelo lwe-magnesium-zininzi ngokwenene. Uhlobo ngalunye lwesongezo se-magnesium luyafunxwa kwaye lusetyenziswe ngokwahlukileyo ngumzimba-oku kubizwa ngokuba yi-bioavailability.

I-Magnesium L-Threonate -Ukuphucula ukusebenza kwengqondo kunye nokusebenza kwengqondo. I-Magnesium threonate luhlobo olutsha lwe-magnesium efumaneka kakhulu kwi-bioavailable kuba inokudlula kwisithintelo sobuchopho ngokuthe ngqo kwiinwebu zethu zeeseli, inyuse ngokuthe ngqo amanqanaba e-magnesium yobuchopho. . Inefuthe elihle kakhulu ekuphuculeni inkumbulo kunye nokunciphisa uxinzelelo lwengqondo. Kucetyiswa ngakumbi kubasebenzi bengqondo!

IMagnesium Taurate iqulethe i-amino acid ebizwa ngokuba yi-taurine. Ngokophando, izixhobo ezaneleyo ze-magnesium kunye ne-taurine zinceda ukulawula iswekile yegazi. Oku kuthetha ukuba olu hlobo lwe-magnesium lunokukhuthaza amanqanaba eswekile yegazi enempilo. Ngokutsho kophando lwakutshanje olubandakanya izilwanyana, iimpuku ezinoxinzelelo lwegazi ziye zehla kakhulu. Ingcebiso yeMagnesium Taurate inokuyongeza iMpilo yeNtliziyo yakho.

Ukuba uneemfuno zeshishini kwaye ufuna ukufumana izixa ezikhulu zeMagnesium L-Threonate okanye i-magnesium taurate, iSuzhou Myland Pharm & Nutrition Inc. ngumvelisi obhalisiweyo we-FDA wezithako ezongezelelekileyo zokutya kunye nezongezelelo zesayensi yobomi, ukuhlanganiswa kwesiko, kunye neenkonzo zokuvelisa. inkampani. Phantse iminyaka engama-30 yoqokelelo lweshishini isenze iingcali kuyilo, ukudibanisa, ukuvelisa kunye nokuhanjiswa kwezinto ezincinci zebhayoloji.