Kutheni i-magnesium ibalulekile kwaye kufuneka uyongeze ngayo?

I-Magnesium sisimbiwa esibalulekileyo esinxulunyaniswa nokulala ngcono, ukukhululeka kwixhala, kunye nempilo yentliziyo ephucukileyo. Uphononongo lwakutshanje olupapashwe kwi-European Journal of Nutrition lubonisa ukuba ukubeka phambili ukutya i-magnesium kunenye inzuzo: Abantu abanamanqanaba aphantsi e-magnesium basengozini enkulu yezifo ezingapheliyo zokuwohloka.

Nangona uphando olutsha luncinci kwaye abaphandi kufuneka bafunde ngakumbi malunga nekhonkco, iziphumo zisisikhumbuzo sokuba kubaluleke kakhulu ukuqinisekisa ukuba ufumana i-magnesium eyaneleyo.

I-Magnesium kunye nomngcipheko wezifo

Umzimba wakho udinga i-magnesium kwimisebenzi emininzi, kodwa enye yezona zinto zibalulekileyo kukuxhasa ii-enzymes ezifunekayo ukuze ziphindaphinde kwaye zilungise i-DNA. Nangona kunjalo, indima ye-magnesium ekuthinteleni umonakalo kwi-DNA ayikafundwa ngokupheleleyo.

Ukuze bafumane impendulo, abaphandi base-Australia bathathe iisampuli zegazi kubantu abali-172 abaneminyaka ephakathi baza bajonga amanqanaba abo e-magnesium, homocysteine, folate kunye ne-vitamin B12.

Into ephambili kolu phando yi-amino acid ebizwa ngokuba yi-homocysteine, eguqulwa kukutya okutyayo. Amanqanaba aphezulu e-homocysteine ​​​​egazini anxulunyaniswa nomngcipheko okhulayo wokonakala kwe-DNA. Abaphandi bakholelwa ukuba lo monakalo unokukhokelela kwizifo eziwohlokayo ze-neurological ezifana ne-dementia, isifo sika-Alzheimer kunye nesifo sikaParkinson, kunye neziphene ze-neural tube. 

Iziphumo zophando zifumanise ukuba abathathi-nxaxheba abanamanqanaba aphantsi e-magnesium badla ngokuba namanqanaba aphezulu e-homocysteine, kwaye ngokuchaseneyo. Abantu abanamanqanaba aphezulu e-magnesium nabo babonakala benamanqanaba aphezulu e-folate kunye ne-vitamin B12.

I-magnesium ephantsi kunye ne-homocysteine ​​​​ephezulu zazinxulunyaniswa ne-biomarkers ephezulu yomonakalo we-DNA, nto leyo abaphandi abakholelwa ukuba i-magnesium ephantsi inxulunyaniswa nomngcipheko ophezulu womonakalo we-DNA. Oku kunokuthetha umngcipheko okhulayo wezifo ezithile ezingapheliyo zokuwohloka.

Kutheni i-magnesium ibaluleke kangaka

Imizimba yethu ifuna i-magnesium eyaneleyo ukuvelisa amandla, ukucutheka kwemisipha, kunye nokudluliselwa kwemithambo-luvo. I-magnesium ikwanceda ukugcina ubunzima bamathambo buqhelekile kwaye ixhasa inkqubo yomzimba yokuzikhusela esempilweni.

Amanqanaba aphantsi e-magnesium anokubangela iingxaki ezahlukeneyo, kuquka ukuqaqamba kwemisipha, ukudinwa, kunye nokubetha kwentliziyo okungahambelaniyo. Amanqanaba aphantsi e-magnesium ahlala ixesha elide anxulunyaniswa nomngcipheko ophezulu we-osteoporosis, uxinzelelo lwegazi oluphezulu, kunye nesifo seswekile sohlobo lwesibini.

I-magnesium ayincedi nje kuphela xa sivukile, ezinye izifundo zibonisa ukuba inokuphucula umgangatho wokulala kunye nobude bexesha. Amanqanaba e-magnesium aneleyo adibene neendlela zokulala eziphucukileyo kuba ilawula ii-neurotransmitters kunye nee-hormones ezibalulekileyo ekulaleni, ezifana ne-melatonin.

I-Magnesium ikwacingelwa ukuba inceda ekunciphiseni amanqanaba e-cortisol kwaye inciphise iimpawu zokuxhalaba, zombini ezi zinto zinokunceda ukuphucula ubuthongo.

I-Magnesium kunye nempilo yabantu

1. Impilo yeMagnesium kunye neThambo

I-Osteoporosis sisifo samathambo esiqhelekileyo esibonakaliswa bubunzima obuphantsi bamathambo kunye nomonakalo kwisakhiwo sezicubu zamathambo, nto leyo ebangela ukwanda kobuthathaka bamathambo kunye nokuqhekeka. I-calcium yinxalenye ebalulekileyo yamathambo, kwaye i-magnesium ikwadlala indima ebalulekileyo ekukhuleni nasekuphuhlisweni kwamathambo. I-magnesium ikhona ikakhulu emathanjeni ngendlela ye-hydroxyapatite. Ukongeza ekuthatheni inxaxheba ekwakhiweni kwamathambo njengecandelo leekhemikhali, i-magnesium ikwabandakanyeka ekukhuleni nasekuhlukaniseni iiseli zamathambo. Ukunqongophala kwe-magnesium kunokukhokelela ekusebenzeni okungaqhelekanga kweeseli zamathambo, ngaloo ndlela kuchaphazela ukwakheka nokugcinwa kwamathambo. Izifundo zibonise ukuba i-magnesium iyimfuneko ekuguqulweni kwe-vitamin D ibe yimo yayo esebenzayo. Uhlobo olusebenzayo lwe-vitamin D lukhuthaza ukufunxwa kwe-calcium, imetabolism kunye nokukhutshwa kwe-hormone ye-parathyroid eqhelekileyo. Ukutya okuphezulu kwe-magnesium kunxulumene kakhulu nokwanda koxinano lwamathambo. I-magnesium inokulawula ukuxinana kwee-ion ze-calcium kwiiseli. Xa umzimba uthatha i-calcium eninzi, i-magnesium inokukhuthaza ukufakwa kwe-calcium emathanjeni kwaye inciphise ukukhutshwa kwezintso ukuqinisekisa ukugcinwa kwe-calcium emathanjeni.

2. I-Magnesium kunye nempilo yentliziyo

Isifo sentliziyo sesona sizathu siphambili esisongela impilo yabantu, kwaye uxinzelelo lwegazi oluphezulu, i-hyperlipidemia kunye ne-hyperglycemia zezona zinto zibalulekileyo ezibangela umngcipheko wesifo sentliziyo. I-Magnesium idlala indima ebalulekileyo ekulawuleni imithambo yegazi kunye nokugcinwa komsebenzi. I-Magnesium yi-vasodilator yendalo enokuphumza iindonga zemithambo yegazi kwaye ikhuthaze ukwanda kwemithambo yegazi, ngaloo ndlela yehlisa uxinzelelo lwegazi; i-magnesium inokunciphisa uxinzelelo lwegazi ngokulawula isigqi sentliziyo. I-Magnesium inokukhusela intliziyo ekonakaleni xa ukunikezelwa kwegazi kuvaliwe kwaye inciphise ukufa ngequbuliso ngenxa yesifo sentliziyo. Ukunqongophala kwe-magnesium emzimbeni kwandisa umngcipheko wesifo sentliziyo. Kwiimeko ezinzima, inokubangela ukuxinana kwemithambo yegazi ehambisa igazi kunye neoksijini entliziyweni, okunokukhokelela ekumisweni kwentliziyo kunye nokufa ngequbuliso.

I-Hyperlipidemia yinto ebalulekileyo ebangela i-atherosclerosis. I-Magnesium inokuthintela impendulo yoxinzelelo lwe-oxidative egazini, inciphise impendulo yokuvuvukala kwi-intima yemithambo, ngaloo ndlela inciphise ukwakheka kwe-atherosclerosis. Nangona kunjalo, ukunqongophala kwe-magnesium kuya kwandisa i-calcium ngaphakathi kwemithambo yegazi, i-oxalic acid edityaniswe eludongeni lwemithambo yegazi, kwaye inciphise i-high-density lipoprotein. Ukususwa kwe-cholesterol kwimithambo yegazi ngeproteni kwandisa umngcipheko we-atherosclerosis.

I-Hyperglycemia sisifo esiqhelekileyo esinganyangekiyo. I-Magnesium idlala indima ebalulekileyo ekugcineni ubungakanani kunye nobukhali be-insulin. Ukunqongophala kwe-Magnesium kunokukhuthaza ukwenzeka kunye nophuhliso lwe-hyperglycemia kunye nesifo seswekile. Uphando lubonisa ukuba ukutya okunganelanga kwe-magnesium kunokubangela i-calcium engaphezulu ukuba ingene kwiiseli zamafutha, yonyuse uxinzelelo lwe-oxidative, ukudumba kunye nokumelana ne-insulin, okukhokelela ekusebenzeni buthathaka kwe-islet ye-pancreatic kwaye kwenze kube nzima ukulawula iswekile egazini.

3. Impilo yeMagnesium kunye neNkqubo yeNervous

I-Magnesium ithatha inxaxheba ekuhlanganisweni nasekusetyenzisweni kwezinto ezahlukeneyo ezibonisa imiqondiso engqondweni, kuquka i-5-hydroxytryptamine, i-γ-aminobutyric acid, i-norepinephrine, njl.njl., kwaye idlala indima ebalulekileyo ekulawuleni inkqubo yemithambo-luvo. I-Norepinephrine kunye ne-5-hydroxytryptamine zizithunywa kwinkqubo yemithambo-luvo ezinokuvelisa iimvakalelo ezimnandi kwaye zichaphazele zonke iinkalo zomsebenzi wengqondo. I-γ-aminobutyric acid yegazi yeyona neurotransmitter iphambili ecothisa umsebenzi wengqondo kwaye inefuthe lokuzola kwinkqubo yemithambo-luvo.

Inani elikhulu lezifundo lifumanise ukuba ukunqongophala kwe-magnesium kunokukhokelela ekuswelekeni nasekusebenzeni kakuhle kwezi zinto zokubonisa, ngaloo ndlela kubangele ixhala, ukudakumba, ukungalali kunye nezinye iingxaki zeemvakalelo. Ukongezwa kwe-magnesium ngokufanelekileyo kunokunciphisa ezi ngxaki zeemvakalelo. I-magnesium ikwanako ukukhusela ukusebenza okuqhelekileyo kwenkqubo yeemvakalelo. I-magnesium inokudiliza kwaye ithintele ukwenziwa kwee-amyloid plaques ezinxulumene ne-dementia, ithintele ii-plaques ezinxulumene ne-dementia ezonakalisa umsebenzi we-neuronal, inciphise umngcipheko wokufa kwe-neuronal, kwaye igcine ii-neurons zisebenza ngendlela eqhelekileyo, ikhuthaza ukuvuselelwa nokulungiswa kwezicubu zemithambo-luvo, ngaloo ndlela ithintela i-dementia.

Ingakanani i-magnesium ekufuneka uyitye imihla ngemihla?

Isibonelelo sokutya esicetyiswayo (RDA) se-magnesium siyahluka ngokweminyaka kunye nesini. Umzekelo, amadoda amadala adla ngokufuna malunga ne-400-420 mg ngosuku, kuxhomekeke kwiminyaka. Abafazi abadala bafuna i-310 ukuya kwi-360 mg, kuxhomekeke kwiminyaka kunye nesimo sokukhulelwa.

Ngokwesiqhelo, ungafumana i-magnesium eyaneleyo ngokutya kwakho. Imifuno eluhlaza enamagqabi afana nespinatshi kunye nekale yimithombo emihle ye-magnesium, njengoko kunjalo namantongomane kunye nembewu, ngakumbi ii-almond, ii-cashews, kunye nembewu yethanga.

Ungafumana imagnesium kwiinkozo ezipheleleyo ezifana nerayisi emdaka kunye nequinoa, kunye neembotyi ezimnyama kunye neelentile. Cinga ngokongeza iintlanzi ezinamafutha ezifana nesalmon kunye ne-mackerel, kunye neemveliso zobisi ezifana neyogathi, ezikwabonelela ngemagnesium.

Ukutya okutyebileyo kwiMagnesium

Imithombo yokutya engcono kakhulu ye-magnesium ibandakanya:

●ispinatshi

●ialmond

●iimbotyi ezimnyama

●I-Quinoa

●imbewu yethanga

●iavokhado

●I-Tofu

Ngaba udinga izongezo ze-magnesium?

Phantse ama-50% abantu abadala baseMelika abayityi i-magnesium ecetyiswayo, enokubangelwa zizizathu ezahlukeneyo.

Ngamanye amaxesha, abantu abafumani magnesium eyaneleyo ekutyeni. Ukunqongophala kwemagnesium kunokubangela iimpawu ezifana nokuqaqamba kwemisipha, ukudinwa, okanye ukubetha kwentliziyo okungacwangciswanga. Abantu abaneengxaki ezithile zempilo, ezifana nesifo sesisu, isifo seswekile, okanye utywala obungapheliyo, banokuba nesifo sokungakwazi ukufunxwa yimagnesium. Kwezi meko, abantu banokufuna ukuthatha izongezo ukuze bagcine amanqanaba afanelekileyo emagnesium emzimbeni.

Abadlali okanye abantu abenza umthambo onzima kakhulu banokuzuza kwizongezo ze-magnesium, njengoko le minerali inceda ukusebenza kakuhle kwezihlunu kunye nokuchacha. Abantu abadala banokufunxa i-magnesium encinci baze bayikhuphe ngakumbi, ngoko ke kunokwenzeka ukuba bathathe izongezo ukuze bagcine amanqanaba afanelekileyo.

Kodwa kubalulekile ukwazi ukuba akukho luhlobo lunye lwesongezelelo se-magnesium—eneneni zininzi. Uhlobo ngalunye lwesongezelelo se-magnesium lufunxwa kwaye lusetyenziswa ngokwahlukileyo ngumzimba—oku kubizwa ngokuba yi-bioavailability.

I-Magnesium L-Threonate - Iphucula ukusebenza kwengqondo kunye nokusebenza kwengqondo. I-Magnesium threonate luhlobo olutsha lwe-magnesium olufumaneka kakhulu kuba lunokudlula kumqobo wobuchopho ngqo kwiiseli zethu, lonyusa ngokuthe ngqo amanqanaba e-magnesium yobuchopho. . Inefuthe elihle kakhulu ekuphuculeni inkumbulo kunye nokunciphisa uxinzelelo lobuchopho. Icetyiswa ngokukodwa kubasebenzi bengqondo!

I-Magnesium Taurate ine-amino acid ebizwa ngokuba yi-taurine. Ngokutsho kophando, ukubonelela okwaneleyo kwe-magnesium kunye ne-taurine kunceda ekulawuleni iswekile yegazi. Oku kuthetha ukuba olu hlobo lwe-magnesium lunokukhuthaza amanqanaba eswekile egazini asempilweni. Ngokutsho kophando lwakutshanje olubandakanya izilwanyana, iimpuku ezine-hypertension ziye zancipha kakhulu kuxinzelelo lwegazi. Icebiso le-Magnesium Taurate lingayinyusa 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 wezithako zezongezo zokutya kunye nenkampani yeenkonzo zokuvelisa izinto ezintsha zesayensi yobomi, ukwenziwa ngokwezifiso, kunye neenkonzo zokuvelisa. Phantse iminyaka engama-30 yokuqokelelwa kweshishini isenze iingcali kuyilo, ukwenziwa, ukuvelisa kunye nokuhambisa izinto ezincinci zebhayoloji.