Ibaluleke kangakanani i-magnesium, enye yamaminerali abaluleke kakhulu? Iyini imiphumela yezempilo yokuntuleka kwe-magnesium?

I-Magnesium iyiminerali yesine egcwele kakhulu emzimbeni, ngemuva kwe-calcium, i-potassium ne-sodium. Le nto iyi-cofactor yezinhlelo zama-enzyme ezingaphezu kuka-600 futhi ilawula ukusabela okuhlukahlukene kwamakhemikhali e-biochemical emzimbeni, kufaka phakathi ukwakheka kwamaprotheni, nokusebenza kwemisipha nezinzwa. Umzimba uqukethe cishe amagremu angu-21 kuya kwangu-28 e-magnesium; Amaphesenti angu-60 awo ahlanganiswe nezicubu zamathambo namazinyo, ama-20% emisipha, ama-20% kwezinye izicubu ezithambile nesibindi, futhi angaphansi kuka-1% ajikelezayo egazini.

I-99% ye-magnesium ephelele itholakala kumaseli (intracellular) noma izicubu zethambo, kanti i-1% itholakala endaweni engaphandle kwamangqamuzana. Ukuntuleka kwe-magnesium ekudleni kungaholela ezinkingeni zempilo futhi kwandise ingozi yezifo eziningana ezingapheli, njenge-osteoporosis, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo.

Magnesiumidlala indima ebalulekile kumetabolism yamandla kanye nezinqubo zamaselula

Ukuze asebenze kahle, amangqamuzana omuntu aqukethe i-molecule ye-ATP ecebile (i-adenosine triphosphate). I-ATP iqala ukusabela kwamakhemikhali amaningi e-biochemical ngokukhulula amandla agcinwe emaqenjini ayo e-triphosphate. Ukuhlukaniswa kweqembu elilodwa noma amabili e-phosphate kukhiqiza i-ADP noma i-AMP. I-ADP ne-AMP bese zigaywa kabusha ku-ATP, inqubo eyenzeka izinkulungwane zezikhathi ngosuku. I-Magnesium (Mg2+) eboshelwe ku-ATP ibalulekile ekwephuleni i-ATP ukuze kutholwe amandla.

Ama-enzyme angaphezu kuka-600 adinga i-magnesium njenge-cofactor, okuhlanganisa wonke ama-enzyme akhiqiza noma adle i-ATP nama-enzyme ahilelekile ekuhlanganiseni: i-DNA, i-RNA, amaprotheni, i-lipids, i-antioxidants (njenge-glutathione), i-immunoglobulins, ne-prostate Sudu yayihilelekile. I-Magnesium ibandakanyeka ekwenzeni ama-enzyme asebenze futhi ibangele ukusabela kwe-enzymatic.

Eminye imisebenzi ye-magnesium

I-Magnesium ibalulekile ekuhlanganiseni nasekusebenzeni "kwezithunywa zesibili" njengalezi: i-cAMP (i-cyclic adenosine monophosphate), iqinisekisa ukuthi amasiginali avela ngaphandle adluliselwa ngaphakathi kweseli, njengalawo avela kumahomoni kanye nama-transmitters angathathi hlangothi aboshwe endaweni yeseli . Lokhu kwenza ukuxhumana phakathi kwamaseli.

I-Magnesium idlala indima kumjikelezo weseli kanye ne-apoptosis. I-Magnesium iqinisa izakhiwo zamaselula njenge-DNA, i-RNA, ulwelwesi lwamaseli, nama-ribosomes.

I-Magnesium ibandakanyeka ekulawulweni kwe-calcium, i-potassium ne-sodium homeostasis (ibhalansi ye-electrolyte) ngokwenza kusebenze iphampu ye-ATP/ATPase, ngaleyo ndlela iqinisekise ukuthuthwa okusebenzayo kwama-electrolyte eduze kolwelwesi lweseli kanye nokubandakanyeka kwamandla olwelwesi (i-transmembrane voltage).

I-Magnesium iyimbangi ye-calcium ye-physiological. I-Magnesium ikhuthaza ukukhululeka kwemisipha, kuyilapho i-calcium (kanye ne-potassium) iqinisekisa ukufinyela kwemisipha (imisipha yamathambo, imisipha yenhliziyo, imisipha ebushelelezi). I-Magnesium ivimbela ukujabula kwamangqamuzana ezinzwa, kuyilapho i-calcium ikhuphula ukujabula kwamangqamuzana ezinzwa. I-Magnesium ivimbela ukujiya kwegazi, kuyilapho i-calcium ivuselela ukujiya kwegazi. Ukuhlushwa kwe-magnesium ngaphakathi kwamaseli kuphakeme kunangaphandle kwamaseli; okuphambene kuyiqiniso nge-calcium.

I-Magnesium ekhona emangqamuzaneni inomthwalo wemfanelo we-cell metabolism, ukuxhumana kwamangqamuzana, i-thermoregulation (ukulawulwa kwezinga lokushisa komzimba), ibhalansi ye-electrolyte, ukudluliswa kokuvuselela kwemizwa, isigqi senhliziyo, ukulawulwa komfutho wegazi, amasosha omzimba, uhlelo lwe-endocrine kanye nokulawulwa kwamazinga kashukela egazini. I-Magnesium egcinwe esicutshini samathambo isebenza njengechibi le-magnesium futhi iyisinqumo sekhwalithi yezicubu zethambo: i-calcium yenza izicubu zethambo zibe nzima futhi zizinzile, kuyilapho i-magnesium iqinisekisa ukuguquguquka okuthile, ngaleyo ndlela yehlisa ijubane ukuphuka kwethambo.

I-Magnesium inomthelela ekwakhiweni kwamathambo: I-Magnesium ishukumisa ukunqwabelana kwe-calcium esicutshini samathambo kuyilapho ivimbela ukufakwa kwe-calcium ezicutshini ezithambile (ngokwandisa amazinga e-calcitonin), isebenze i-alkaline phosphatase (edingekayo ekwakhekeni kwamathambo), futhi ikhuthaze ukukhula kwamathambo.

I-Magnesium ekudleni ngokuvamile ayanele

Imithombo emihle ye-magnesium ihlanganisa okusanhlamvu, imifino eluhlaza, amantongomane, imbewu, imifino, ushokoledi omnyama, i-chlorella ne-spirulina. Amanzi okuphuza nawo anomthelela ekutholakaleni kwe-magnesium. Nakuba ukudla okuningi (okungacutshungulwa) kuqukethe i-magnesium, izinguquko ekukhiqizeni ukudla nemikhuba yokudla kubangela ukuthi abantu abaningi badle ngaphansi kwenani elinconywayo le-magnesium yokudla. Faka ohlwini okuqukethwe kwe-magnesium kokunye ukudla:

1. Imbewu yethanga iqukethe ama-424 mg ngamagremu ayi-100.

2. Imbewu ye-Chia iqukethe ama-335 mg ngamagremu ayi-100.

3. Isipinashi siqukethe 79 mg ngamagremu ayi-100.

4. I-Brokholi iqukethe ama-21 mg ngamagremu ayi-100.

5. Ukholifulawa uqukethe 18 mg ngamagremu ayi-100.

6. Ukwatapheya uqukethe 25 mg nge 100 grams.

7. Amantongomane kaphayini, 116 mg nge-100 g

8. Ama-alimondi aqukethe i-178 mg ngamagremu ayi-100.

9. Ushokoledi omnyama (i-cocoa> 70%), equkethe i-174 mg ngamagremu angu-100

10. Izinhlamvu ze-hazelnut, eziqukethe i-168 mg nge-100 g

11. AmaPecans, 306 mg nge-100 g

12. I-Kale, equkethe i-18 mg ngamagremu ayi-100

13. I-Kelp, equkethe i-121 mg ngamagremu ayi-100

Ngaphambi kokuthuthukiswa kwezimboni, ukudla kwe-magnesium kulinganiselwa ku-475 kuya ku-500 mg ngosuku (cishe i-6 mg / kg / ngosuku); ukudla kwanamuhla kungamakhulu ama-mg ngaphansi.

Ngokuvamile kunconywa ukuthi abantu abadala badle i-1000-1200 mg ye-calcium ngosuku, okulingana nesidingo sansuku zonke sika-500-600 mg we-magnesium. Uma ukuthathwa kwe-calcium kunyuswa (isb ukuvimbela ukukhumuzeka kwamathambo), ukuthathwa kwe-magnesium kufanele futhi kulungiswe. Eqinisweni, abantu abadala abaningi badla ngaphansi kwenani elinconyiwe le-magnesium ngokudla kwabo.

Izimpawu Ezingenzeka Zokuntula I-Magnesium Izinga eliphansi le-magnesium lingaholela ezinkingeni eziningi zempilo kanye nokungalingani kwe-electrolyte. Ukuntuleka kwe-magnesium okungapheli kungase kube nomthelela ekwakhiweni noma ekuqhubekeleni phambili kwezifo eziningi (ezicebile):

izimpawu zokuntuleka kwe-magnesium

Abantu abaningi bangase bantule i-magnesium futhi abayazi. Nazi ezinye izimpawu ezibalulekile okufanele uziqaphele ezingase zibonise ukuthi unokushoda yini:

1. Amajaqamba emilenzeni

U-70% wabantu abadala kanye no-7% wezingane uba namajaqamba emilenzeni. Kuyavela ukuthi amajaqamba emilenzeni angaba okungaphezu nje kwenkathazo—angase futhi abe buhlungu kakhulu! Ngenxa yendima ye-magnesium ekuboniseni izimpawu ze-neuromuscular kanye nokufinyela kwemisipha, abacwaningi baye baqaphela ukuthi ukuntuleka kwe-magnesium ngokuvamile kuyimbangela.

Ochwepheshe abaningi bezempilo banikeza izithasiselo ze-magnesium ukusiza iziguli zabo. I-Restless legs syndrome ingenye isibonakaliso esiyisixwayiso sokuntuleka kwe-magnesium. Ukuze unqobe amajaqamba emilenzeni kanye nesifo semilenze engaphumuli, udinga ukwandisa ukudla kwakho kwe-magnesium ne-potassium.

2. Ukuqwasha

Ukushoda kweMagnesium kuvame ukuba isandulela sezinkinga zokulala ezinjengokukhathazeka, ukunyakazisa umzimba ngokweqile, nokungaphumuli. Abanye bacabanga ukuthi lokhu kungenxa yokuthi i-magnesium ibalulekile emsebenzini we-GABA, i-neurotransmitter evimbelayo "ezolisa" ubuchopho futhi ikhuthaze ukuphumula.
Ukuthatha cishe i-400 mg ye-magnesium ngaphambi kokulala noma ngesidlo sakusihlwa yisikhathi esihle kakhulu sosuku sokuthatha isengezo. Ukwengeza, ukwengeza ukudla okunothe nge-magnesium esidlweni sakho - njengesipinashi esinomsoco - kungasiza.

3. Ubuhlungu bemisipha/i-fibromyalgia

Ucwaningo olwanyatheliswa ku-Magnesium Research luhlole indima ye-magnesium ezimpawini ze-fibromyalgia futhi lwathola ukuthi ukwandisa ukudla kwe-magnesium kunciphisa ubuhlungu nokuzwela futhi kuthuthukisa izimpawu zegazi lokuzivikela komzimba.
Ngokuvamile okuhlotshaniswa nezifo ezizimele, lolu cwaningo kufanele lukhuthaze iziguli ze-fibromyalgia njengoba zigqamisa imiphumela yesistimu izithasiselo ze-magnesium ezingaba nazo emzimbeni.

4. Ukukhathazeka

Njengoba ukuntuleka kwe-magnesium kuthinta isimiso sezinzwa esimaphakathi, futhi ikakhulukazi umjikelezo we-GABA emzimbeni, imiphumela engemihle ingase ihlanganise ukucasuka nokwethuka. Njengoba ukushoda kuba kubi kakhulu, kungabangela amazinga aphezulu okukhathazeka futhi, ezimweni ezimbi kakhulu, ukucindezeleka kanye nokubona izinto ezingekho.
Eqinisweni, i-magnesium iboniswe ukusiza ukuthulisa umzimba, imisipha, nokusiza ukuthuthukisa isimo sengqondo. Kuyiminerali ebalulekile yesimo sengqondo jikelele. Into eyodwa engiyincoma ezigulini zami ngokukhathazeka ngokuhamba kwesikhathi futhi baye babona imiphumela emihle ithatha i-magnesium nsuku zonke.
I-Magnesium iyadingeka kuwo wonke umsebenzi wamaselula kusukela emathunjini kuya ebuchosheni, ngakho-ke akumangalisi ukuthi ithinta amasistimu amaningi kangaka.

5. Umfutho wegazi ophezulu

I-Magnesium isebenza ngokubambisana ne-calcium ukusekela umfutho wegazi ofanele futhi ivikele inhliziyo. Ngakho-ke uma untula ku-magnesium, uvamise ukuba ne-calcium ephansi futhi uthambekele ekubeni nomfutho wegazi ophakeme, noma umfutho wegazi ophakeme.
Ucwaningo oluhilela abahlanganyeli be-241,378 olwanyatheliswa ku-American Journal of Clinical Nutrition lwathola ukuthi ukudla okuphezulu ekudleni kwe-magnesium kunciphisa ingozi yokushaywa yisifo ngamaphesenti angu-8. Lokhu kubalulekile uma kucatshangelwa ukuthi umfutho wegazi ophezulu ubangela u-50% wemivimbo ye-ischemic emhlabeni.

6. Isifo sikashukela sohlobo II

Enye yezimbangela ezine eziyinhloko zokuntuleka kwe-magnesium uhlobo lwesifo sikashukela sohlobo 2, kodwa futhi kuwuphawu oluvamile. Isibonelo, abacwaningi baseBrithani bathola ukuthi phakathi kwabantu abadala abangu-1,452 abahlolile, amazinga aphansi e-magnesium ayevame kakhulu izikhathi ezingu-10 kubantu abanesifo sikashukela esisha kanye nezikhathi ezingu-8.6 ezivame kakhulu kubantu abanesifo sikashukela esaziwayo.
Njengoba kulindelekile kule datha, ukudla okunothe nge-magnesium kukhonjiswe ukunciphisa kakhulu ingozi yohlobo 2 lwesifo sikashukela ngenxa yendima ye-magnesium kumetabolism ye-glucose. Olunye ucwaningo lwathola ukuthi ukumane ungeze isithako se-magnesium (100 mg ngosuku) kunciphisa ingozi yesifo sikashukela ngo-15%

7. Ukukhathala

Amandla aphansi, ubuthakathaka, nokukhathala yizimpawu ezivamile zokuntuleka kwe-magnesium. Abantu abaningi abane-chronic fatigue syndrome nabo abanayo i-magnesium. I-University of Maryland Medical Center ibika ukuthi i-300-1,000 mg ye-magnesium ngosuku ingasiza, kodwa futhi kufanele uqaphele ngoba i-magnesium eningi ingase ibangele isifo sohudo. (9)
Uma uhlangabezana nalo mphumela, ungamane unciphise umthamo wakho kuze kube yilapho imiphumela engemihle iyancipha.

8. I-Migraine

Ukuntuleka kwe-Magnesium kuye kwaxhunyaniswa ne-migraines ngenxa yokubaluleka kwayo ekulinganiseni ama-neurotransmitters emzimbeni. Ucwaningo oluphindwe kabili, olulawulwa yi-placebo lubonisa ukuthi ukudla i-360-600 mg ye-magnesium nsuku zonke kunganciphisa imvamisa ye-migraines kuze kufike ku-42%.

9. I-Osteoporosis

INational Institutes of Health ibika ukuthi “umzimba womuntu ovamile uqukethe cishe amagremu angu-25 e-magnesium, cishe ingxenye yawo etholakala emathanjeni.” Kubalulekile ukuqaphela lokhu, ikakhulukazi kubantu abadala asebekhulile abasengozini yokuba namathambo aphukile.
Ngokujabulisayo, likhona ithemba! Ucwaningo olushicilelwe ku-Trace Element Research in Biology luthole ukuthi ukwengezwa kwe-magnesium "ngokuphawulekayo" kunciphisa ukukhula kwe-osteoporosis ngemva kwezinsuku ezingu-30. Ngaphezu kokuthatha izithasiselo ze-magnesium, uzophinde ufune ukucabanga ngokuthatha amavithamini amaningi D3 kanye ne-K2 ukuze ukhulise ukuminyana kwamathambo ngokwemvelo.

Izinto eziyingozi zokuntuleka kwe-magnesium

Kunezici eziningana ezingabangela ukushoda kwe-magnesium:

Ukudla okuphansi kwe-magnesium ekudleni:

Okuncamelayo kokudla okugayiwe, ukuphuza kakhulu, i-anorexia, ukuguga.

Ukunciphisa ukumuncwa kwamathumbu emathunjini noma i-malabsorption ye-magnesium:

Izimbangela ezingenzeka zihlanganisa isifo sohudo isikhathi eside, ukuhlanza, ukuphuza kakhulu, ukunciphisa ukukhiqizwa kwe-asidi esiswini, ukudla ngokweqile kwe-calcium noma i-potassium, ukudla okunamafutha agcwele, ukuguga, ukuntula uvithamini D, nokuchayeka ezinsimbini ezisindayo (i-aluminium, umthofu, i-cadmium).

Ukumuncwa kwe-Magnesium kwenzeka emgudwini wamathumbu (ikakhulukazi emathunjini amancane) nge-passive (paracellular) ukusabalalisa futhi kusebenza ngesiteshi se-ion i-TRPM6. Lapho uthatha i-300 mg ye-magnesium nsuku zonke, amazinga okumuncwa asukela ku-30% kuya ku-50%. Uma ukuthathwa kwe-magnesium ekudleni kuphansi noma amazinga e-magnesium e-serum ephansi, ukumuncwa kwe-magnesium kungathuthukiswa ngokukhuphula ukumuncwa okusebenzayo kwe-magnesium kusuka ku-30-40% kuya ku-80%.

Kungenzeka ukuthi abanye abantu banesistimu yezokuthutha esebenzayo esebenza kabi ("ikhono lokumunca eliphansi") noma elishoda ngokuphelele (ukuntuleka kwe-magnesium eyinhloko). Ukumuncwa kwe-Magnesium kuncike kancane noma ngokuphelele ekusakazweni kwe-passive (10-30% ukumuncwa), ngakho-ke ukuntuleka kwe-magnesium kungenzeka uma ukuthathwa kwe-magnesium kunganele ukusetshenziswa kwayo.

Ukwanda kwe-renal magnesium excretion

Izimbangela ezingenzeka zihlanganisa ukuguga, ukucindezeleka okungapheli, ukuphuza kakhulu, isifo se-metabolic syndrome, ukudla kakhulu i-calcium, ikhofi, iziphuzo ezibandayo, usawoti kanye noshukela.
Ukunqunywa kokuntuleka kwe-magnesium

Ukuntuleka kwe-Magnesium kusho ukwehla kwamazinga e-magnesium ephelele emzimbeni. Ukuntuleka kwe-Magnesium kuvamile, ngisho nakubantu abaphila ngendlela ebonakala benempilo, kodwa bavame ukunganakwa. Isizathu salokhu ukuntuleka kwezimpawu ezijwayelekile (ze-pathological) zokuntuleka kwe-magnesium ezingabonakala ngokushesha.

I-1% kuphela ye-magnesium ekhona egazini, i-70% isesimweni se-ionic noma ihlanganiswe ne-oxalate, i-phosphate noma i-citrate, futhi i-20% iboshelwe kumaprotheni.

Ukuhlolwa kwegazi (i-magnesium engaphandle, i-magnesium kumaseli abomvu egazi) akufanelekile ukuqonda isimo se-magnesium kuwo wonke umzimba (amathambo, imisipha, ezinye izicubu). Ukuntuleka kwe-Magnesium akuhlali kuhambisana namazinga e-magnesium ancishisiwe egazini (hypomagnesemia); Kungenzeka ukuthi i-magnesium ikhishwe emathanjeni noma kwezinye izicubu ukwenza amazinga egazi abejwayelekile.

Kwesinye isikhathi, i-hypomagnesemia yenzeka lapho isimo se-magnesium sijwayelekile. Amazinga e-magnesium e-serum ancike kakhulu ebhalansini phakathi kokudla kwe-magnesium (okuncike ekudleni okuqukethwe kwe-magnesium nokumuncwa kwamathumbu) kanye nokuphuma kwe-magnesium.

Ukushintshaniswa kwe-magnesium phakathi kwegazi nezicubu kuhamba kancane. Amazinga e-magnesium e-serum ngokuvamile ahlala phakathi kwebanga elincane: lapho amazinga e-magnesium e-serum ehla, ukumuncwa kwe-magnesium emathunjini kuyanda, futhi lapho amazinga e-magnesium e-serum ekhuphuka, ukuphuma kwe-magnesium ezinso kuyakhuphuka.

Amazinga e-magnesium e-serum angaphansi kwevelu eyireferensi (0.75 mmol/l) angase asho ukuthi ukumuncwa kwe-magnesium emathunjini kuphansi kakhulu ukuze izinso zikwazi ukunxephezela ngokwanele, noma ukuthi ukukhushulwa kwe-magnesium yezinso okwenyukayo akunxeshezelwa ngokumuncwa kahle kwe-magnesium. Ipheshana lesisu liyanxeshezelwa.

Amazinga aphansi e-serum magnesium ngokuvamile asho ukuthi ukushoda kwe-magnesium sekunesikhathi eside futhi kudinga ukwengezwa kwe-magnesium ngesikhathi. Izilinganiso ze-magnesium ku-serum, amangqamuzana egazi abomvu, nomchamo ziwusizo; indlela yamanje yokuzikhethela yokunquma isimo se-magnesium esiphelele ukuhlolwa kokulayisha i-magnesium (emithanjeni). Ekuhlolweni kokucindezeleka, u-30 mmol we-magnesium (1 mmol = 24 mg) unikezwa kancane kancane nge-intravenously emahoreni angu-8 kuya kwangu-12, futhi ukuphuma kwe-magnesium emchameni kukalwa esikhathini esingamahora angu-24.

Uma kwenzeka (noma ngaphansi) ukushoda kwe-magnesium, ukuphuma kwe-magnesium yezinso kuncipha kakhulu. Abantu abanesimo esihle se-magnesium bazokhipha okungenani u-90% we-magnesium emchameni wabo esikhathini esingamahora angama-24; uma zishoda, ngaphansi kwe-75% ye-magnesium izokhishwa esikhathini esingamahora angama-24.

Amazinga e-Magnesium kumaseli abomvu egazi ayinkomba engcono yesimo se-magnesium kunamazinga e-serum magnesium. Ocwaningweni lwabantu abadala asebekhulile, akekho owayenamazinga aphansi e-serum magnesium, kodwa i-57% yezifundo yayinamazinga aphansi egazi abomvu e-magnesium. Ukukalwa kwe-magnesium kumaseli abomvu egazi nakho akufundisanga kangako kunokuhlolwa kokucindezeleka kwe-magnesium: ngokusho kokuhlolwa kokucindezeleka kwe-magnesium, kutholakala kuphela ama-60% amacala okuntuleka kwe-magnesium.

i-magnesium eyengeziwe

Uma amazinga akho e-magnesium ephansi kakhulu, kufanele uqale uthuthukise imikhuba yakho yokudla futhi udle ukudla okuningi okune-magnesium.

Organomagnesium compounds ezifanai-magnesium taurate futhiI-Magnesium L-Threonateamuncwa kangcono. I-magnesium threonate eboshwe ngokwemvelo imuncwa ingashintshiwe nge-mucosa yamathumbu ngaphambi kokuba i-magnesium iphule. Lokhu kusho ukuthi ukumuncwa kuzoshesha futhi kungavinjwa ukuntuleka kwe-asidi yesisu noma amanye amaminerali afana ne-calcium.

Ukusebenzelana nezinye izidakamizwa

Utshwala bungabangela ukuntuleka kwe-magnesium. Ucwaningo lwe-preclinical lubonisa ukuthi ukwengezwa kwe-magnesium kuvimbela i-vasospasm eyenziwe nge-ethanol kanye nokulimala emithanjeni yegazi ebuchosheni. Ngesikhathi sokuhoxiswa kotshwala, ukuthathwa kwe-magnesium eyengeziwe kungaqeda ukuqwasha futhi kunciphise amazinga e-serum GGT (i-serum gamma-glutamyl transferase iyinkomba yokungasebenzi kahle kwesibindi kanye nomaka wokuphuza utshwala).