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

I-Magnesium iyiminerali yesine etholakala kakhulu emzimbeni, ngemuva kwe-calcium, i-potassium kanye ne-sodium. Le nto iyi-cofactor yezinhlelo zama-enzyme ezingaphezu kuka-600 futhi ilawula ukusabela okuhlukahlukene kwamakhemikhali emzimbeni, okuhlanganisa ukwakheka kwamaprotheni, kanye nokusebenza kwemisipha kanye nemizwa. Umzimba uqukethe cishe amagremu angu-21 kuya kwangu-28 e-magnesium; u-60% wayo ufakwa ezicutshini zamathambo namazinyo, u-20% emisipheni, u-20% kwezinye izicubu ezithambile kanye nesibindi, kanti u-1% ujikeleza egazini.

I-99% ye-magnesium iyonke itholakala kumaseli (ngaphakathi kweseli) noma ezicutshini zethambo, kanti i-1% itholakala esikhaleni esingaphandle kweseli. Ukudla okunganele kwe-magnesium kungaholela ezinkingeni zempilo futhi kwandise ingozi yezifo eziningana ezingamahlalakhona, njenge-osteoporosis, isifo sikashukela sohlobo 2, kanye nesifo senhliziyo.

I-Magnesiumidlala indima ebalulekile ekusetshenzisweni kwamandla kanye nezinqubo zamaseli

Ukuze asebenze kahle, amangqamuzana omuntu aqukethe i-molecule ye-ATP ecebile ngamandla (i-adenosine triphosphate). I-ATP iqala ukusabela okuningi kwamakhemikhali 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 ziphinde zisetshenziswe ku-ATP, inqubo eyenzeka izikhathi eziyizinkulungwane ngosuku. I-Magnesium (Mg2+) eboshwe ku-ATP ibalulekile ekuhlukaniseni i-ATP ukuze kutholakale amandla.

Ama-enzyme angaphezu kuka-600 adinga i-magnesium njenge-cofactor, okuhlanganisa wonke ama-enzyme akhiqiza noma adla i-ATP kanye nama-enzyme ahilelekile ekwakhiweni kwe: i-DNA, i-RNA, amaprotheni, ama-lipid, ama-antioxidants (njenge-glutathione), ama-immunoglobulins, kanye ne-prostate i-Sudu. I-magnesium ihilelekile ekusebenzeni kwama-enzyme kanye nokuvuselela ukusabela kwama-enzyme.

Eminye imisebenzi ye-magnesium

I-magnesium ibalulekile ekwakhiweni nasemsebenzini "wezithunywa zesibili" njenge: i-cAMP (i-cyclic adenosine monophosphate), okuqinisekisa ukuthi izimpawu ezivela ngaphandle ziyadluliselwa ngaphakathi kweseli, njengalezo ezivela kuma-hormone kanye nama-transmitter angathathi hlangothi aboshwe ebusweni beseli. Lokhu kwenza kube lula ukuxhumana phakathi kwamaseli.

I-magnesium idlala indima emjikelezweni weseli kanye ne-apoptosis. I-magnesium izinzisa izakhiwo zamaseli njenge-DNA, i-RNA, ulwelwesi lwamaseli, kanye nama-ribosome.

I-magnesium ibandakanyeka ekulawulweni kwe-calcium, i-potassium kanye ne-sodium homeostasis (ibhalansi ye-electrolyte) ngokusebenzisa iphampu ye-ATP/ATPase, ngaleyo ndlela iqinisekise ukuthuthwa okusebenzayo kwama-electrolyte eceleni kwe-membrane yeseli kanye nokubandakanyeka kwe-membrane potential (i-transmembrane voltage).

I-Magnesium iyisithambisi se-calcium emzimbeni. I-Magnesium ikhuthaza ukuphumula kwemisipha, kuyilapho i-calcium (kanye ne-potassium) iqinisekisa ukufinyela kwemisipha (imisipha yamathambo, imisipha yenhliziyo, nemisipha ebushelelezi). I-Magnesium ivimbela ukushaqeka kwamangqamuzana ezinzwa, kuyilapho i-calcium ikhulisa ukushaqeka kwamangqamuzana ezinzwa. I-Magnesium ivimbela ukujiya kwegazi, kuyilapho i-calcium ivuselela ukujiya kwegazi. Ukuhlushwa kwe-magnesium ngaphakathi kwamangqamuzana kuphakeme kunangaphandle kwamangqamuzana; okuphambene nalokho kuyiqiniso nge-calcium.

I-magnesium ekhona emaselini inesibopho sokusebenza kweseli, ukuxhumana kwamaseli, ukulawulwa kokushisa komzimba (ukulawulwa kokushisa komzimba), ibhalansi ye-electrolyte, ukudluliselwa kokukhuthazwa kwemizwa, isigqi senhliziyo, ukulawulwa komfutho wegazi, isimiso somzimba sokuzivikela, uhlelo lwe-endocrine kanye nokulawulwa kwamazinga kashukela egazini. I-magnesium egcinwe ezicutshini zethambo isebenza njengendawo yokugcina i-magnesium futhi iyisici esinquma ikhwalithi yezicubu zethambo: i-calcium yenza izicubu zethambo ziqine futhi zizinzile, kuyilapho i-magnesium iqinisekisa ukuguquguquka okuthile, ngaleyo ndlela inciphise ukwenzeka kokuqhekeka.

I-magnesium inethonya ekusebenzeni kwamathambo: I-magnesium ivuselela ukufakwa kwe-calcium ezicutshini zamathambo ngenkathi ivimbela ukufakwa kwe-calcium ezicutshini ezithambile (ngokwandisa amazinga e-calcitonin), ivuselela i-alkaline phosphatase (edingekayo ekwakhekeni kwamathambo), futhi ikhuthaza ukukhula kwamathambo.

I-magnesium ekudleni ivame ukunganele

Imithombo emihle ye-magnesium ihlanganisa okusanhlamvu okuphelele, imifino eluhlaza, amantongomane, imbewu, ubhontshisi, ushokoledi omnyama, i-chlorella kanye ne-spirulina. Amanzi okuphuza nawo anegalelo ekutholakaleni kwe-magnesium. Nakuba ukudla okuningi (okungacutshungulwanga) kuqukethe i-magnesium, izinguquko ekukhiqizweni kokudla kanye nemikhuba yokudla zibangela ukuthi abantu abaningi badle inani elingaphansi kwesilinganiso esinconywayo se-magnesium yokudla. Bhala okuqukethwe kwe-magnesium kokunye ukudla:

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

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

3. Isipinashi siqukethe ama-79 mg ngamagremu ayi-100.

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

5. Ikholifulawa iqukethe u-18 mg ngamagremu ayi-100.

6. Ukwatapheya uqukethe ama-25 mg ngamagremu ayi-100.

7. Amantongomane ephayini, 116 mg ngamagremu ayi-100

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

9. Ushokoledi omnyama (ukhokho >70%), oqukethe u-174 mg ngamagremu ayi-100

10. Ama-hazelnut kernels, aqukethe u-168 mg ngo-100 g

11. AmaPecan, 306 mg ngo-100 g

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

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

Ngaphambi kokuthuthukiswa kwezimboni, ukudla i-magnesium kwakulinganiselwa ku-475 kuya ku-500 mg ngosuku (cishe u-6 mg/kg/ngosuku); ukudla kwanamuhla kungaphansi kwamakhulu ama-mg.

Ngokuvamile kunconywa ukuthi abantu abadala badle i-1000-1200 mg ye-calcium ngosuku, okulingana nesidingo sansuku zonke esingu-500-600 mg we-magnesium. Uma ukudla i-calcium kukhushulwa (isb. ukuvimbela i-osteoporosis), ukudla i-magnesium nakho kumele kulungiswe. Eqinisweni, abantu abadala abaningi badla i-magnesium engaphansi kwesilinganiso esinconywayo ngokudla kwabo.

Izimpawu Ezingaba Khona Zokuntuleka Kwe-Magnesium Amazinga aphansi e-magnesium angaholela ezinkingeni eziningi zempilo kanye nokungalingani kwama-electrolyte. Ukuntuleka kwe-magnesium okungapheli kungabangela ukuthuthukiswa noma ukuqhubekela phambili kwezifo eziningana (ezicebile):

izimpawu zokuntuleka kwe-magnesium

Abantu abaningi bangase babe nokuntuleka kwe-magnesium kodwa bengazi nokuthi bayasho kanjalo. Nazi ezinye izimpawu ezibalulekile okufanele uziqaphele ezingase zibonise ukuthi unayo yini inkinga:

1. Ukuqaqamba kwemilenze

Ama-70% abantu abadala kanye nama-7% ezingane abhekana nokuqaqamba kwemilenze njalo. Kuvele ukuthi, ukuqaqamba kwemilenze kungaba okungaphezu nje kokucasula—kungaphinde kube buhlungu kakhulu! Ngenxa yendima ye-magnesium ekudluliseleni kwemizwa kanye nokufinyela kwemisipha, abacwaningi baphawule ukuthi ukuntuleka kwe-magnesium ngokuvamile kuyimbangela.

Ochwepheshe bezempilo abaningi banikeza izithasiselo ze-magnesium ukusiza iziguli zabo. I-restless legs syndrome ingenye isibonakaliso esiyisixwayiso sokuntuleka kwe-magnesium. Ukuze unqobe ukuqaqamba kwemilenze kanye ne-restless legs syndrome, udinga ukwandisa ukudla kwakho i-magnesium ne-potassium.

2. Ukungalali

Ukuntuleka kwe-magnesium kuvame ukuba yimbangela yezinkinga zokulala ezifana nokukhathazeka, ukusebenza ngokweqile, kanye nokungaphumuli. Abanye bacabanga ukuthi lokhu kungenxa yokuthi i-magnesium ibalulekile emsebenzini we-GABA, i-neurotransmitter evimbelayo "ezolisa" ubuchopho futhi ikhuthaze ukuphumula.
Ukuthatha cishe u-400 mg we-magnesium ngaphambi kokulala noma ngesikhathi sokudla kwakusihlwa yisikhathi esingcono kakhulu sosuku sokuthatha lesi sithasiselo. Ngaphezu kwalokho, ukwengeza ukudla okucebile nge-magnesium esidlweni sakho sakusihlwa - njengesipinashi esigcwele izakhamzimba - kungasiza.

3. Ubuhlungu bemisipha/i-fibromyalgia

Ucwaningo olwanyatheliswa kuyi-Magnesium Research luhlole indima ye-magnesium ezimpawini ze-fibromyalgia futhi lwathola ukuthi ukwanda kokudla i-magnesium kunciphisa ubuhlungu kanye nokuthamba futhi kuthuthukisa izimpawu zegazi zomzimba.
Ngokuvamile kuhlotshaniswa nezifo zokuzivikela komzimba, lolu cwaningo kufanele lukhuthaze iziguli ezine-fibromyalgia njengoba luqokomisa imiphumela yesistimu ye-magnesium supplements engaba nayo emzimbeni.

4. Ukukhathazeka

Njengoba ukuntuleka kwe-magnesium kuthinta uhlelo lwezinzwa oluphakathi, futhi ikakhulukazi umjikelezo we-GABA emzimbeni, imiphumela emibi ingafaka phakathi ukucasuka nokwethuka. Njengoba ukuntuleka kuya kuba kubi, kungabangela amazinga aphezulu okukhathazeka, futhi ezimweni ezimbi kakhulu, ukucindezeleka kanye nokubona izinto ezingekho.
Eqinisweni, i-magnesium iboniswe ukuthi isiza ukuzola umzimba, imisipha, futhi isize ukuthuthukisa isimo sengqondo. Iyiminerali ebalulekile yesimo sengqondo sisonke. Into eyodwa engiyincomayo ezigulini zami ezikhathazekile ngokuhamba kwesikhathi futhi ezibone imiphumela emihle ukuthatha i-magnesium nsuku zonke.
I-magnesium iyadingeka kuyo yonke imisebenzi yamaseli kusukela emathunjini kuya ebuchosheni, ngakho-ke akumangalisi ukuthi ithinta izinhlelo eziningi kangaka.

5. Umfutho wegazi ophakeme

I-Magnesium isebenza ngokubambisana ne-calcium ukusekela umfutho wegazi ofanele nokuvikela inhliziyo. Ngakho-ke uma untula i-magnesium, uvame ukuba ne-calcium ephansi futhi uthambekele ekucindezelweni kwegazi okuphezulu, noma umfutho wegazi ophezulu.
Ucwaningo oluhilela abahlanganyeli abangu-241,378 olwanyatheliswa kuyi-American Journal of Clinical Nutrition luthole ukuthi ukudla ukudla okune-magnesium eningi kunciphisa ingozi yokushaywa yisifo sohlangothi ngamaphesenti angu-8. Lokhu kubalulekile uma ubheka ukuthi umfutho wegazi ophakeme ubangela ama-50% okushaywa yisifo sohlangothi emhlabeni.

6. Isifo sikashukela sohlobo lwesibili

Esinye sezimbangela ezine eziyinhloko zokuntuleka kwe-magnesium isifo sikashukela sohlobo 2, kodwa futhi siwuphawu oluvamile. Isibonelo, abacwaningi baseBrithani bathole ukuthi phakathi kwabantu abadala abangu-1,452 ababahlolile, amazinga aphansi e-magnesium ayevame ngokuphindwe kayishumi kubantu abanesifo sikashukela esisha kanye nokuphindwe ka-8.6 kubantu abanesifo sikashukela esaziwayo.
Njengoba kulindelekile kulolu lwazi, ukudla okucebile nge-magnesium kuye kwabonakala kunciphisa kakhulu ingozi yesifo sikashukela sohlobo 2 ngenxa yendima ye-magnesium ekugayweni kwe-glucose. Olunye ucwaningo luthole ukuthi ukwengeza nje isithasiselo se-magnesium (100 mg ngosuku) kunciphisa ingozi yesifo sikashukela ngo-15%.

7. Ukukhathala

Amandla aphansi, ubuthakathaka, kanye nokukhathala kuyizimpawu ezivamile zokuntuleka kwe-magnesium. Iningi labantu abane-chronic fatigue syndrome nabo baswele 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 kakhulu ingabangela nesifo sohudo. (9)
Uma uhlangabezana nalo mphumela omubi, ungamane unciphise umthamo wakho kuze kube yilapho imiphumela emibi iphela.

8. Ikhanda elibuhlungu

Ukuntuleka kwe-magnesium kuye kwahlotshaniswa nobuhlungu bekhanda ngenxa yokubaluleka kwayo ekulinganiseni ama-neurotransmitter emzimbeni. Izifundo ezilawulwa yi-placebo zibonisa ukuthi ukudla i-magnesium engu-360-600 mg nsuku zonke kunganciphisa imvamisa yobuhlungu bekhanda obufika ku-42%.

9. I-Osteoporosis

I-National Institutes of Health ibika ukuthi “umzimba womuntu ojwayelekile uqukethe cishe amagremu angu-25 e-magnesium, cishe ingxenye yawo etholakala emathanjeni.” Kubalulekile ukuqaphela lokhu, ikakhulukazi kubantu abadala abasengozini yokuba namathambo aqhekeke.
Ngenhlanhla, kukhona ithemba! Ucwaningo olushicilelwe ku-Trace Element Research in Biology luthole ukuthi ukwengezwa kwe-magnesium "kakhulu" kwanciphisa ukukhula kwe-osteoporosis ngemva kwezinsuku ezingu-30. Ngaphezu kokuthatha izithasiselo ze-magnesium, uzofuna futhi ukucabanga ngokuthatha amavithamini engeziwe i-D3 ne-K2 ukuze wandise ubuningi bamathambo ngokwemvelo.

Izici eziyingozi zokuntuleka kwe-magnesium

Kunezici eziningana ezingabangela ukuntuleka kwe-magnesium:

Ukudla okuphansi kwe-magnesium:

Ukukhetha ukudla okucutshunguliwe, ukuphuza kakhulu, i-anorexia, nokuguga.

Ukuncipha kokumuncwa kwamathumbu noma ukungamuncwa kahle kwe-magnesium:

Izimbangela ezingaba khona zifaka phakathi isifo sohudo esihlala isikhathi eside, ukuhlanza, ukuphuza kakhulu, ukwehla kokukhiqizwa kwe-asidi esiswini, ukudla i-calcium noma i-potassium ngokweqile, ukudla okunamafutha amaningi agcwele, ukuguga, ukuntuleka kwe-vitamin D, kanye nokuchayeka ezintweni ezisindayo (i-aluminium, i-lead, i-cadmium).

Ukumuncwa kwe-magnesium kwenzeka emgudwini wokugaya ukudla (ikakhulukazi emathunjini amancane) ngokusabalala okungenamsebenzi (paracellular) futhi kuyasebenza ngesiteshi se-ion TRPM6. Uma uthatha i-300 mg ye-magnesium nsuku zonke, amazinga okumuncwa aqala ku-30% kuya ku-50%. Uma ukudla kwe-magnesium kuphansi noma amazinga e-magnesium egazini ephansi, ukumuncwa kwe-magnesium kungathuthukiswa ngokwandisa ukumuncwa kwe-magnesium okusebenzayo kusuka ku-30-40% kuya ku-80%.

Kungenzeka ukuthi abanye abantu banesistimu yokuthutha esebenzayo esebenza kabi ("amandla okumunca ampofu") noma entula ngokuphelele (ukuntuleka kwe-magnesium eyinhloko). Ukumunca i-magnesium kuncike kancane noma ngokuphelele ekusakazweni okungenamsebenzi (ukumunca okungu-10-30%), ngakho-ke ukuntuleka kwe-magnesium kungenzeka uma ukumunca i-magnesium kunganele ukusetshenziswa kwayo.

Ukwanda kokukhishwa kwe-magnesium ezinso

Izimbangela ezingaba khona zifaka phakathi ukuguga, ukucindezeleka okungapheli, ukuphuza kakhulu, isifo se-metabolic syndrome, ukudla i-calcium eningi, ikhofi, iziphuzo ezibandayo, usawoti kanye noshukela.
Ukunqunywa kokuntuleka kwe-magnesium

Ukuntuleka kwe-magnesium kubhekisela ekwehleni kwamazinga e-magnesium aphelele emzimbeni. Ukuntuleka kwe-magnesium kuvamile, ngisho nakubantu abaphila impilo enempilo, kodwa kuvame ukunganakwa. Isizathu salokhu ukuntuleka kwezimpawu ezivamile (ze-pathological) zokuntuleka kwe-magnesium ezingabonakala ngokushesha.

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

Ukuhlolwa kwegazi (i-magnesium engaphandle kweseli, i-magnesium emangqamuzaneni abomvu egazi) akulungile ukuqonda isimo se-magnesium kuwo wonke umzimba (amathambo, imisipha, nezinye izicubu). Ukuntuleka kwe-magnesium akuhlali kuhambisana nokwehla kwamazinga e-magnesium egazini (i-hypomagnesemia); i-magnesium kungenzeka ukuthi ikhishwe emathanjeni noma kwezinye izicubu ukuze kulungiswe amazinga egazi.

Ngezinye izikhathi, i-hypomagnesemia yenzeka lapho isimo se-magnesium sijwayelekile. Amazinga e-magnesium egazini ancike kakhulu ebhalansini phakathi kokudla kwe-magnesium (okuncike ekudleni okuqukethwe yi-magnesium kanye nokumuncwa kwamathumbu) kanye nokukhishwa kwe-magnesium.

Ukushintshana kwe-magnesium phakathi kwegazi nezicubu kuhamba kancane. Amazinga e-magnesium egazini ngokuvamile ahlala ngaphakathi kwebanga elincane: lapho amazinga e-magnesium egazini ehla, ukumuncwa kwe-magnesium emathunjini kuyanda, futhi lapho amazinga e-magnesium egazini ekhuphuka, ukukhishwa kwe-magnesium ezinso kuyanda.

Amazinga e-magnesium egazini angaphansi kwenani elibhekiselwe (0.75 mmol/l) angasho ukuthi ukumuncwa kwe-magnesium emathunjini kuphansi kakhulu ukuba izinso zikwazi ukukukhokhela ngokwanele, noma ukuthi ukumuncwa kwe-magnesium kwezinso okwenyukile akukhokhelwa ngokumuncwa kwe-magnesium okuphumelelayo. Indlela yokugaya ukudla iyakhokhelwa.

Amazinga aphansi e-magnesium egazini ngokuvamile asho ukuthi ukuntuleka kwe-magnesium sekukhona isikhathi eside futhi kudinga ukungezelelwa kwe-magnesium ngesikhathi esifanele. Ukulinganiswa kwe-magnesium egazini, amaseli abomvu egazi, kanye nomchamo kuyasiza; indlela yamanje yokukhetha yokunquma isimo se-magnesium iyonke ukuhlolwa kokulayisha kwe-magnesium (ekufakweni kwemithambo yegazi). Esivivinyweni sokucindezeleka, i-30 mmol ye-magnesium (1 mmol = 24 mg) inikezwa kancane kancane ngemithambo yegazi emahoreni angu-8 kuya kwangu-12, kanti ukukhishwa kwe-magnesium emchameni kulinganiswa esikhathini samahora angu-24.

Uma kwenzeka ukuntuleka kwe-magnesium (noma okucashile), ukukhishwa kwe-magnesium ezinso kuncipha kakhulu. Abantu abanesimo esihle se-magnesium bazokhipha okungenani u-90% we-magnesium emchameni wabo esikhathini samahora angu-24; uma bentula, ngaphansi kuka-75% we-magnesium kuzokhishwa esikhathini samahora angu-24.

Amazinga e-magnesium kumaseli abomvu egazi ayisibonakaliso esingcono sesimo se-magnesium kunamazinga e-magnesium egazini. Ocwaningweni lwabantu abadala, akekho owayenamazinga aphansi e-magnesium egazini, kodwa ama-57% abantu ababenamazinga aphansi e-magnesium emaseli abomvu egazi. Ukulinganiswa kwe-magnesium kumaseli abomvu egazi nakho akunalo ulwazi oluningi kunokuhlolwa kokucindezeleka kwe-magnesium: ngokusho kokuhlolwa kokucindezeleka kwe-magnesium, kutholakala ama-60% kuphela amacala okuntuleka kwe-magnesium.

isithasiselo se-magnesium

Uma amazinga akho e-magnesium ephansi kakhulu, kufanele uqale uthuthukise imikhuba yakho yokudla bese udla ukudla okuningi okune-magnesium eningi.

Ama-Organomagnesium compounds afana nalawai-magnesium taurate futhiI-Magnesium L-Threonateamuncwa kangcono. I-magnesium threonate eboshelwe ngokwemvelo imuncwa ingashintshiwe nge-mucosa yamathumbu ngaphambi kokuba i-magnesium iqhekeke. Lokhu kusho ukuthi ukumuncwa kuzoshesha futhi ngeke kuvinjelwe ukuntuleka kwe-asidi yesisu noma amanye amaminerali afana ne-calcium.

Ukusebenzisana nezinye izidakamizwa

Utshwala lungabangela ukuntuleka kwe-magnesium. Izifundo zangaphambi kokwelashwa zibonisa ukuthi ukwengezwa kwe-magnesium kuvimbela i-vasospasm ebangelwa yi-ethanol kanye nomonakalo emithanjeni yegazi ebuchosheni. Ngesikhathi sokuhoxiswa kotshwala, ukwanda kokungenisa i-magnesium kungaqeda ukungakwazi ukulala futhi kunciphise amazinga e-GGT egazini (i-serum gamma-glutamyl transferase iyinkomba yokungasebenzi kahle kwesibindi kanye nophawu lokusetshenziswa kotshwala).