Emzamweni wethu wempilo engcono kanye nokuphila kahle isiyonke, sivame ukuhlangana nezinhlanganisela ezihlukahlukene nama-molecule adlala indima ebalulekile ekwandiseni amandla emizimba yethu. I-Adenosine, i-nucleoside eyenzeka ngokwemvelo, ingenye ye-molecule ethola ukunakwa okukhulayo ngezinzuzo zayo ezibalulekile zezempilo. Ukusuka ekukhuthazeni impilo yenhliziyo kuye ekunikezeni amandla nokusekela i-metabolism, i-adenosine inamandla amakhulu okuqinisa imizimba yethu kusuka ngaphakathi nangaphandle.
I-Magnesium iyiminerali ebalulekile eyenzeka ngokwemvelo kanye ne-electrolyte emelwe uphawu lwamakhemikhali "Mg" kuthebula le-periodic lezinto. Iyingxenye yesishiyagalombili egcwele kakhulu emhlabeni futhi idlala indima ebalulekile ezinqubweni eziningi zamaselula emzimbeni.
Ukusuka kumetabolism kuya ekusebenzeni kwemisipha, i-magnesium ibandakanyeka ekuphenduleni kwe-enzymatic okungaphezu kwama-300 emizimbeni yethu, okuyenza ibe isakhi esibalulekile sempilo yonke. Inesibopho sokugcina ukusebenza okuvamile kwemisipha, amangqamuzana ezinzwa, nenhliziyo. Le mineral ebalulekile iphinde ibandakanye ekuhlanganiseni kwe-DNA, ukuhlanganiswa kwamaprotheni, nokukhiqizwa kwamandla. Ukwengeza, isiza ukulawula umfutho wegazi, amazinga kashukela egazini, futhi isekela amasosha omzimba anempilo.
Uma kuqhathaniswa nezinye izakhi, imizimba yethu ayidingi i-magnesium eningi, kodwa sisadinga ukwengeza njalo i-magnesium ngokudla noma izithasiselo ze-magnesium ukuvimbela izimpawu zokuntuleka kwe-magnesium. I-Magnesium ikhona kokunye ukudla kwemvelo. Yiqiniso, kulabo abanokudla okukodwa, kunganezelwa kokunye ukudla ngendlela yezengezo zokwenziwa futhi kuhlinzekwa ngendlela yezithako zokudla kwezempi.
Yikuphi ukudla okune-magnesium okufanele kufakwe ekudleni kwakho? Okunye ukukhetha okuhle kuhlanganisa imifino eluhlaza, imidumba, amantongomane nezinhlamvu eziphelele, kodwa abantu abaningi bayehluleka ukuhlangabezana nokudla okunconyiwe kwansuku zonke. Kulokhu, izithasiselo ze-magnesium zingaba inketho elula futhi enokwethenjelwa. Hlala uthintana nochwepheshe bezempilo ngaphambi kokuqala noma yisiphi isithasiselo esisha.
Izimpawu ezivamile zokuntuleka kwe-magnesium:
●Ukunyakazisa kwemisipha kanye namajaqamba
●Ukukhathala nobuthakathaka
●ukushaya kwenhliziyo
●Ukuphazamiseka kokulala
●Izinkinga zempilo yengqondo
●I-osteoporosis namathambo abuthakathaka
●Umfutho wegazi ophezulu
●Kuyanyanyisa
●Ukuntuleka kokudla okunomsoco
●Ukulawulwa okunempilo kwenhliziyo nomfutho wegazi
I-Hypertension yisifo esivamile esithinta izigidi zabantu emhlabeni jikelele. Kuphoqa inhliziyo yakho ukuthi isebenze kanzima, okubeka ukucindezeleka emisipha yenhliziyo futhi ekugcineni kubangele isifo senhliziyo.
Le mineral ibalulekile ekugcineni uhlelo lwenhliziyo olunempilo. I-Magnesium isekela impilo yenhliziyo nemithambo yegazi ngokuphumuza nokwelula imithambo yegazi, iqinisekise ukugeleza kwegazi okufanele nokunciphisa ingozi yomfutho wegazi ophakeme, isifo senhliziyo, nesifo sohlangothi. Ngaphezu kwalokho, i-magnesium isiza imisipha yenhliziyo ukuthi isebenze kahle futhi inciphisa ingozi yokushaya kwenhliziyo okungajwayelekile nezinye izifo zenhliziyo.
Ukufaka ukudla okunothe nge-magnesium ekudleni kwakho kungasiza ukukhuthaza impilo yenhliziyo kanye namazinga omfutho wegazi ajwayelekile.
●Impilo yemisipha nokuphumula
I-Magnesium ibalulekile ekugcineni ukusebenza kahle kwemisipha kanye nokuvimbela ama-spasms nama-spasms emisipha. Ikhuthaza ukulawulwa kokufinyela kwemisipha, kusize imisipha ukuba ikhululeke futhi ifinyeze ukuze ikwazi ukusebenza kahle futhi ilulame kahle. Abasubathi kanye nabantu abakhuthele ngokomzimba bangazuza ekwengezeni kwe-magnesium ukuvimbela ukulimala kwemisipha nokusekela ukululama ngemva kokujima.
●Ukukhiqizwa kwamandla kanye ne-metabolism
I-Magnesium ibandakanyeka kakhulu ohlelweni lokukhiqiza amandla ngaphakathi kwamaseli ethu. Kuyasiza ukuguqula ukudla kube amandla futhi kukhuthaze ukwakheka kwe-adenosine triphosphate (ATP), umthombo oyinhloko wamandla emizimbeni yethu. Okuqukethwe kwe-magnesium eyanele kungakhuthaza umzimba, kugcine amandla aphezulu, kuthuthukise ukukhuthazela, kunciphise imizwa yokukhathala nokukhathala, futhi kusigcine sinomdlandla usuku lonke.
●Umsebenzi we-Neural nokuphathwa kwengcindezi
Ukugcina amazinga e-magnesium anele kungaba nomthelela omkhulu empilweni yethu yengqondo ngokukhuthaza ukusebenza kahle kwezinzwa nokulawula ingcindezi. I-Magnesium isiza ukulawula ama-neurotransmitters, angasiza ukuthuthukisa isimo sengqondo, ukunciphisa ukukhathazeka futhi athuthukise izinga lokulala. Ukwengeza, isekela ukukhiqizwa kwe-serotonin, i-neurotransmitter ehlotshaniswa nemizwa yenhlalakahle.
●Impilo yamathambo kanye nokuvimbela i-osteoporosis
Izinzuzo zezempilo zeMagnesium nazo zidlulela ohlelweni lwethu lwamathambo. Kuyiminerali ebalulekile yokugcina amathambo eqinile futhi enempilo. I-Magnesium isiza ekulawuleni amazinga e-calcium futhi iqinisekise ukumuncwa okufanele nokusabalalisa kuwo wonke umzimba, okubalulekile ekuqineni kwamathambo. Ngaphandle kwamazinga e-magnesium anele, ingozi ye-osteoporosis nezinye izifo ezihlobene namathambo ingase ikhule. Ukudla njalo i-magnesium, kanye nezinye izakhi ezakha amathambo, kungasiza kakhulu ekugcineni amathambo akho eqinile njengoba ukhula.
●Impilo yesistimu yokugaya ukudla kanye nendle
I-Magnesium idlala indima ebalulekile ekugcineni uhlelo lokugaya ukudla olunempilo. Isebenza njenge-laxative yemvelo, ikhuthaza ukuhamba kwamathumbu, ivimbele ukuqunjelwa, futhi isiza ukuqeda ukungcola emzimbeni. Ukuthola i-magnesium eyanele kusekela impilo yomgudu wokugaya ukudla, kunciphisa ubungozi besifo se-gastrointestinal, futhi kuthuthukisa impilo yonke yamathumbu.
●Thuthukisa ikhwalithi yokulala
I-Magnesium iboniswe ukusiza ukunciphisa izimpawu zokungahlaliseki nokuqwasha. Ithuthukisa ukusebenza kahle kokulala, inciphisa isikhathi esisithathayo ukuze ulale, futhi yandise isikhathi sokulala sisonke.
I-Magnesium ihilelekile ekulawuleni i-melatonin, i-hormone elawula umjikelezo wethu wokulala. Amazinga e-magnesium anele angasiza ekusekeleni ukukhiqizwa nokukhululwa kwe-melatonin, okuholela ekulaleni okuzolile.
Ukwengeza, i-magnesium ingasiza ekulawuleni umsebenzi we-hormone yokucindezeleka i-cortisol. Ngokwehlisa amazinga e-cortisol, i-magnesium ingasiza ekudambiseni ukukhathazeka nokucindezeleka okungaphazamisa ukulala.
1. Isipinashi
Qala uhambo lwakho olunothe nge-magnesium ngokuluhlaza okunamaqabunga okuhlukahlukene: isipinashi. Le mifino enomsoco ayigcini nje ngokuba nenani eliphezulu le-magnesium, kodwa futhi iwumthombo omuhle kakhulu we-iron, i-calcium, namavithamini A no-K. Isipinashi siwukudla okufanele sibe nawo kumasaladi, ama-smoothie, ama-omelets, noma izitsha ezithosiwe.
2. Ama-alimondi
Hlangana nezidingo zakho ze-magnesium ngedlanzana lama-alimondi. Ngaphezu kokuba ne-magnesium ecebile, lamantongomane anoshukela ahlinzeka ngamafutha amaningi anempilo, i-fiber, namaprotheni. Jabulela ama-alimondi njengokudla okulula, uwahlanganise ebhotela le-alimondi elikhilimu, noma uwasebenzise ukuze wengeze i-crunch ejabulisayo kumasaladi.
3. Ukwatapheya
Jabulela ubuhle obunokhilimu bukakotapheya, omunye umthombo omuhle kakhulu we-magnesium yokudla. Ukotapheya waziwa ngamafutha awo anempilo futhi ucebile ngamavithamini namaminerali amaningi. Zisike ku-toast, wengeze kumasaladi noma ama-smoothie, noma wenze i-guacamole yakudala ukuze uhambisane nokudla kwakho.
4. Ushokoledi omnyama
Yebo, ufunda lokho kahle! Ushokoledi omnyama uqukethe inani elilinganiselwe le-magnesium. Lokhu kudla okumnandi kunezinzuzo ezihlukahlukene zezempilo, kuhlanganise nama-antioxidants asiza ukwehlisa umfutho wegazi futhi athuthukise ukusebenza kobuchopho. Jabulela ucezu oluncane lukashokoledi omnyama futhi ujabulele ukunambitheka kwawo okumnandi kuyilapho uhlanganisa ne-magnesium ekudleni kwakho.
5. I-quinoa
I-Quinoa ivame ukubizwa ngokuthi i-superfood, ecebile nge-magnesium futhi inikeza amaprotheni aphelele. Sebenzisa lokhu okusanhlamvu kwasendulo esikhundleni selayisi elivamile noma i-pasta ukuze wandise ukudla kwakho kwe-magnesium kuyilapho uzuza ku-fiber ephezulu kanye nokuqukethwe kwe-amino acid.
6. Isamoni
I-Salmon ayinikezi kuphela umthombo ocebile we-omega-3 fatty acids, kodwa futhi inikeza umthamo onempilo we-magnesium. Le nhlanzi ehlukahlukene kulula ukuyipheka futhi ingawoswa, ibhakwe, noma yenze ama-taco ezinhlanzi amnandi. Ukufaka i-salmon ekudleni kwakho akusizi inhliziyo yakho kuphela, kodwa futhi kuhle kumazinga akho e-magnesium.
7. Ubhontshisi omnyama
Ubhontshisi omnyama uyisisekelo sokudla okuningi futhi ungumthombo omuhle kakhulu weprotheyini esekelwe ezitshalweni, i-fiber ne-magnesium. Kungakhathaliseki ukuthi wenza isobho likachili elinenhliziyo, isobho likabhontshisi omnyama okhilimu noma ukuwengeza esaladini, ubhontshisi omnyama uyindlela enhle yokwandisa ukudla kwakho kwe-magnesium ngenkathi ujabulela ukudla okumnandi.
8. Imbewu yethanga
Imbewu yamathanga encane kodwa enamandla iyinqolobane yemisoco, kuhlanganise ne-magnesium. Lezi zidlo ezidliwayo ezinoshukela zigcwele ama-antioxidants futhi ziyisengezo esihle sokuthuthukisa inani lokudla okunomsoco lamasaladi, iyogathi, noma amabha egranola enziwe ekhaya.
9. Iyogathi
I-yogurt ayihlinzeki nje ngama-probiotics (amagciwane alungele amathumbu akho) kodwa futhi iwumthombo we-calcium ne-magnesium eqinisa amathambo. Jabulela inkomishi yeyogathi enezithelo ezintsha, okusanhlamvu, noma ufafaze amantongomane aqoshiwe ukuze uthole ukudla kwasekuseni okumnandi nokunomsoco noma ukudla okulula.
10. Imbewu yefilakisi
Imbewu ye-flax inomsoco futhi igcwele amaminerali, i-fiber, kanye ne-anti-inflammatory omega-3 fatty acids. Baphinde basinike ama-antioxidants abizwa ngokuthi ama-lignans, angasiza ekukhuthazeni ibhalansi ye-hormonal.
1. Magnesium Citrate
I-Magnesium citrate ingenye yezinhlobo ezidume kakhulu zezithasiselo ze-magnesium ngenxa yokutholakala kwayo okuphezulu kwe-bioavailability. Isithako se-citrate sithuthukisa ukumuncwa kwe-magnesium emzimbeni. Ngokuvamile isetshenziselwa ukusekela impilo yokugaya njengoba isebenza njenge-laxative yemvelo. Ukwengeza, i-magnesium citrate isiza ukukhuthaza ukuminyana kwamathambo enempilo nokugcina isigqi senhliziyo esijwayelekile. Kodwa-ke, imiphumela yayo ye-laxative ingase ingafaneleki kuwo wonke umuntu, futhi kungcono ukubonana nochwepheshe bezempilo ngaphambi kokuqala noma yiziphi izithasiselo ezintsha.
2. I-Magnesium glycinate
I-Magnesium glycinate iyindlela ebekezelelwa kahle futhi emuncwa kalula ye-magnesium. Ihlanganiswe ne-amino acid glycine ukusiza ukuphumula imisipha nokukhuthaza umuzwa wokuzola. Lolu hlobo lwe-magnesium luzuzisa kakhulu abantu abanenkinga yokukhathazeka, ingcindezi, noma izinkinga ezihlobene nokulala. Ukwengeza, mancane amathuba okuba kubangele ukungakhululeki kokugaya ukudla, okuyenza ifanelekele abantu abanezisu ezizwelayo.
3. I-Magnesium oxide
I-Magnesium oxide iyisengezo se-magnesium esithengekayo futhi esivame ukusetshenziswa. Iqukethe ingxenye ephezulu ye-magnesium eyisisekelo, kodwa ayimuncwa kalula ngumzimba kunezinye izinhlobo. Ngokuvamile isetshenziswa njenge-laxative ukuze iqede ukuqunjelwa futhi kufanele ithathwe ngokuqapha ukuze igweme ukweqisa ngokweqile njengoba kungase kubangele isifo sohudo. Abantu abahambisa amathumbu okuvamile bangase bangazuzi njengamanye amafomu ngenxa yamazinga aphansi okumunca.
4. Magnesium L-threonate
I-Magnesium threonate noma i-L-threonate iwuhlobo lokwenziwa lwe-magnesium oludumile ngekhono layo lokuwela umgoqo wobuchopho-gazi. Itholakala ku-L-threonate futhi itholakala kakhulu nge-bioavailable njengoba imuncwa kahle ngumzimba futhi iguqulwa ibe i-magnesium, ngaleyo ndlela ikhulise amazinga e-magnesium egazini. I-Magnesium L-threonate ithuthukisa umsebenzi we-synaptic, ngaleyo ndlela ithuthukise ikhono lobuchopho lokufunda nokuxazulula izinkinga, futhi ithuthukisa impilo yomzimba nengqondo ngenkathi futhi ine-anti-inflammatory, antioxidant, kanye nemiphumela yezempilo yenhliziyo nemithambo yegazi. Ngaphezu kwalokho, i-magnesium L-threonate ingasiza umzimba ukuba uphumule futhi ikhulule ukucindezeleka nokukhathazeka, ngaleyo ndlela ithuthukise izinga lokulala. Ingase futhi isekele ukukhiqizwa kwamahomoni okulala, njenge-melatonin.
I-Magnesium Taurate iyinhlanganisela yamaminerali abalulekile i-magnesium ne-taurine. Njengesakhi esibalulekile somzimba womuntu, i-magnesium ibamba iqhaza ekuphenduleni kwamakhemikhali angaphezu kwama-300. Kubalulekile empilweni yamathambo, ukukhiqizwa kwamandla kanye nokusebenza okujwayelekile kwezinzwa. I-Taurine ihlangana ne-magnesium ukuthuthukisa ukumuncwa kwayo kanye ne-bioavailability.
Inhlanganisela ye-magnesium ne-taurine ku-Magnesium Taurate kucatshangwa ukuthi inikeza izinzuzo ezengeziwe. Le nhlanganisela eyingqayizivele ivame ukunconywa kubantu abanenkinga yezempilo yenhliziyo. Ezinye izifundo zibonisa ukuthi i-magnesium taurate ingasiza ekulawuleni umfutho wegazi futhi isekele impilo yonke yenhliziyo.
I-Magnesium taurine ingasiza ekwehliseni ingcindezi futhi ikhuthaze ukuphumula, njengoba zombili i-magnesium ne-taurine zinezakhiwo zokulalisa. Kungase kusize ukulwa nokukhathazeka, kuthuthukise izinga lokulala, futhi kudambise izimpawu zokucindezeleka.
Q: Iyini indima ye-magnesium enhlalakahleni yethu?
A: I-Magnesium idlala indima ebalulekile ekugcineni impilo nempilo yonke. Ibandakanyeka emisebenzini eminingi yomzimba, okuhlanganisa ukukhiqizwa kwamandla, ukusebenza kwemisipha nezinzwa, ukuhlanganiswa kwe-DNA, nokulawulwa komfutho wegazi.
Umbuzo: Kungani i-magnesium ibalulekile empilweni yenhliziyo?
A: I-Magnesium ibalulekile ekugcineni inhliziyo enempilo. Kuyasiza ukuphumuza imithambo yegazi, okuthuthukisa ukugeleza kwegazi okufanele futhi kunciphise ingozi yomfutho wegazi ophakeme kanye nezifo zenhliziyo nemithambo yegazi. Ukwengeza, i-magnesium ihilelekile ekugcineni isigqi senhliziyo esiqinile nokuvimbela ukushaya kwenhliziyo okungavamile.
Umshwana wokuzihlangula: Lesi sihloko esolwazi oluvamile kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Olunye ulwazi lokuthunyelwe kwebhulogi luvela ku-inthanethi futhi alusebenzi. Le webhusayithi inomthwalo wemfanelo kuphela wokuhlunga, ukufometha kanye nokuhlela ama-athikili. Injongo yokudlulisa ulwazi olwengeziwe ayisho ukuthi uyavumelana nemibono yayo noma uqinisekise ubuqiniso bokuqukethwe kwayo. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Oct-23-2023
