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Izinzuzo Eziphezulu Zezempilo ZeMagnesium Odinga Ukuzazi

I-Magnesium iyimaminerali ebalulekile imizimba yethu edinga ukusebenza kahle, kodwa ngokuvamile ayinakwa. Idlala indima ebalulekile ezinqubweni eziningi zomzimba, okuhlanganisa ukukhiqizwa kwamandla, ukufinyela kwemisipha, ukusebenza kwezinzwa, nokulawulwa komfutho wegazi, phakathi kokunye. Ngakho-ke, kubalulekile ukuqinisekisa ukutholakala kwe-magnesium eyanele ngokudla noma izithasiselo empilweni yansuku zonke.

Yini iMagnesium 

Eminye yemithombo yokudla engcono kakhulu ye-magnesium ihlanganisa amantongomane nembewu, imifino enamahlamvu aluhlaza okumnyama, imidumba, okusanhlamvu nezinhlobo ezithile zezinhlanzi. Ukusetshenziswa njalo kwalokhu kudla kungasiza ukugcwalisa inani elithile le-magnesium, kodwa okuqukethwe kwe-magnesium ekudleni kwabantu abaningi akuphezulu kakhulu, okungaba nemiphumela engemihle empilweni yomuntu.

Kulabo abanenkinga yokuhlangabezana nezidingo zabo ze-magnesium ngokudla kuphela, izithasiselo ze-magnesium zingazuzisa impilo ngezindlela eziningi futhi zize ngamafomu afana ne-magnesium oxide, i-magnesium threonate, i-magnesium taurate, ne-magnesium glycinate. Kodwa-ke, kunconywa ukuthi uthintane nochwepheshe bezokunakekelwa kwezempilo ngaphambi kokuqala noma yiluphi uhlobo lwemithi yokwengeza ukuze ugweme ukusebenzisana okungenzeka noma izinkinga.

Ngakho, yini i-magnesium? I-Magnesium iyiminerali ebalulekile futhi iyiminerali yesine egcwele kakhulu emzimbeni womuntu. Ihileleke ekuphenduleni kwamakhemikhali emvelo okungaphezu kuka-300 okulawula imisebenzi ehlukahlukene yomzimba, okuhlanganisa ukukhiqizwa kwamandla, ukuhlanganiswa kwamaprotheni, ukusebenza kwemisipha nezinzwa, ukulawulwa komfutho wegazi, kanye nokuhlanganiswa kwe-DNA. I-Magnesium isebenza njenge-cofactor yama-enzyme abandakanyeka kulezi zinqubo, okwenza ibaluleke kakhulu empilweni engcono.

Yini iMagnesium

Ukuqonda Ukushoda kweMagnesium kanye Nezimpawu Zayo

I-Magnesium iyiminerali ebalulekile edlala indima ebalulekile empilweni enhle. Imizimba yethu ivamise ukuthola i-magnesium emithonjeni yokudla efana nemifino enamahlamvu aluhlaza, amantongomane, okusanhlamvu okusanhlamvu nezinhlamvu.

Kodwa-ke, ukushoda kwe-magnesium kungenzeka ngenxa yokungakhethi kahle ukudla, ukusetshenziswa okuthe xaxa kokudla okugayiwe, kanye nezimo ezithile zezempilo. Kulinganiselwa ukuthi cishe u-50-60% wabantu abadala abahlangabezani nenani elinconyiwe le-magnesium lansuku zonke.

Izimpawu zokuntuleka kwe-magnesium:

●Ama-spasms nama-spasms emisipha

● Ukukhathala nobuthakathaka

●Ukushaya kwenhliziyo okungajwayelekile

● Ukushintshashintsha kwemizwa kanye nezinkinga zempilo yengqondo

● Ukuqwasha nokuphazamiseka kokulala

● I-osteoporosis kanye nempilo ebuthakathaka yamathambo

●Umfutho wegazi ophezulu

Izinzuzo Zezempilo ZeMagnesium

Isixhumanisi Phakathi KweMagnesium kanye Nokulawulwa Komfutho Wegazi

I-Magnesium iyiminerali ebalulekile edlala indima ebalulekile ezinqubweni eziningi zomzimba emzimbeni.

Ucwaningo oluningana lubonise ukuxhumana phakathi kokudla kwe-magnesium nomfutho wegazi. Olunye ucwaningo lwathola ukuthi abantu abadla i-magnesium eningi babenamazinga aphansi omfutho wegazi. Olunye ucwaningo, olwanyatheliswa kuyi-Journal of Human Hypertension, lwaphetha ngokuthi ukwesekwa kwe-magnesium kunciphisa kakhulu umfutho wegazi we-systolic ne-diastolic.

I-Magnesium isiza ekwandiseni ukukhiqizwa kwe-nitric oxide, i-molecule esiza ukuphumula imisipha ebushelelezi ezindongeni zemithambo yegazi, ethuthukisa ukugeleza kwegazi futhi yehlise umfutho wegazi. Ukwengeza, i-magnesium iboniswe ukuthi ivimbela ukukhululwa kwamahomoni athile avimbela imithwalo yegazi, okuqhubeka kube nomthelela emiphumeleni yayo yokunciphisa umfutho wegazi.

Ukwengeza, ama-electrolyte afana ne-sodium ne-potassium adlala indima ebalulekile ekugcineni uketshezi nomfutho wegazi. I-Magnesium isiza ukulawula ukuhamba kwalawa ma-electrolyte ukungena nokuphuma kumaseli, esiza ukugcina amazinga omfutho wegazi ajwayelekile.

I-Magnesium: Yehlisa Ukucindezeleka Futhi Uthuthukise Izimpawu Zokukhathazeka Nokucindezeleka

I-Magnesium idlala indima ebaluleke kakhulu ekuphenduleni kwengcindezi yomzimba. Ucwaningo lubonisa ukuthi abantu abanamazinga aphansi e-magnesium kungenzeka babe nokukhathazeka nokudangala. I-Magnesium ivimbela ukukhululwa kwe-cortisol, enciphisa amazinga okucindezeleka futhi ithuthukise isimo sengqondo.

I-Magnesium isiza futhi ukulawula ukukhiqizwa kwe-serotonin. Amazinga aphansi e-serotonin ahlotshaniswa nokuphazamiseka kwemizwa njengokukhathazeka nokucindezeleka. Ngokuqinisekisa amazinga e-magnesium anele, ukukhiqizwa kwe-serotonin nokulinganisela kungasekelwa ukuze kuthuthukiswe izimpawu zalezi zimo zempilo yengqondo.

Lapho ukungalali kungandisa izimpawu zokukhathazeka nokucindezeleka, kungenza kube nzima ukubhekana nokucindezeleka kwansuku zonke. I-Magnesium ilawula ukukhiqizwa kwe-melatonin, i-hormone elawula umjikelezo wethu wokulala. Ngokufaka i-magnesium, abantu bangathuthukisa izindlela zokulala, ezinganciphisa ukucindezeleka futhi zithuthukise impilo yengqondo yonke.

Izinzuzo Zezempilo ZeMagnesium

I-Magnesium kanye Nempilo Yamathambo: Ukuqinisa Isistimu Yakho Yamathambo

I-Magnesium ingenye yamaminerali amaningi kakhulu emzimbeni wethu, cishe amaphesenti angu-60 agcinwe emathanjeni ethu. Isebenza njenge-cofactor yokusabela okuningana kwe-enzymatic futhi ibalulekile ezinhlobonhlobo zezinqubo zomzimba, okuhlanganisa ukwakheka kwamathambo kanye ne-metabolism.

Ucwaningo luye lwabonisa ukuthi ukuntuleka kwe-magnesium kuphazamisa ukusebenza kwe-osteoblast, okuholela ekwehleni kwamathambo amaminerali kanye nokukhubazeka kwamathambo. Amazinga aphansi e-magnesium akhulisa ukukhiqizwa nokusebenza kwama-osteoclasts, okungaholela ekuvuseleleni amathambo ngokweqile. Le miphumela ihlanganisa ukwenza amathambo abe buthaka futhi andise ingozi yokuphuka.

Ukwengezwa kwe-Magnesium kungakhuphula ukuqina kwamathambo amaminerali (BMD) futhi kunciphise ingozi ye-osteoporosis kanye nokuphuka.

I-Vitamin D iyadingeka ukuze kufakwe i-calcium, kuyilapho i-magnesium idlala indima ebalulekile ekwenzeni i-vitamin D isebenze emzimbeni. Ngaphandle kwamazinga e-magnesium anele, i-vitamin D ayikwazi ukusetshenziswa ngendlela efanele, okuholela ekuntulekeni kwe-calcium nempilo yamathambo ekhubazekile.

I-Magnesium: Isixazululo Semvelo Sokusiza I-Migraine

I-Migraine ikhanda elibuhlungu elingathinta kakhulu izinga lempilo yomuntu. Ngokuvamile banekhanda elibuhlungu, ukuzwela ukukhanya nomsindo, isicanucanu nokuhlanza, phakathi kwezinye izimpawu

I-Magnesium idlala indima ebalulekile emisebenzini ehlukahlukene yomzimba. Kuyasiza futhi ukugcina umfutho wegazi ozinzile kanye namazinga kashukela egazini.

Ucwaningo luye lwabonisa ukuthi abantu abane-migraines bavame ukuba namazinga aphansi e-magnesium uma kuqhathaniswa nabantu abangenayo i-migraines. Lokhu kusikisela ukuthi ukuntula kwe-magnesium kungase kubambe iqhaza ekuqaleni kanye nobukhulu be-migraines.

Ukwengeza, abantu abane-migraines bavame ukubika ukuncipha kwemvamisa, ukuqina, kanye nobude bekhanda labo ngemuva kokuthatha izithako ze-magnesium. Kwezinye izimo, i-magnesium ibonakale iphumelela njengemithi yendabuko ye-migraine.

I-Magnesium Ingasiza Kanjani Ikhwalithi Yokulala Nokuqwasha

Ukuqwasha yisifo esivamile sokulala esithinta izigidi zabantu emhlabeni wonke. Kubonakala ngobunzima bokulala, ukuhlala ulele, noma ukulala okungenakubuyisela.Lokhu kungaholela ekukhathaleni emini, ukuphazamiseka kwemizwelo, nokuncipha kokusebenza kwengqondo.

I-Magnesium ibophezela kuma-receptors athile esiqwini sezinzwa esimaphakathi futhi ivule i-GABA, i-neurotransmitter enomphumela wokuthulisa ohlelweni lwezinzwa, ekhuthaza ukuphumula nokulala. Ngaphandle kwe-magnesium eyanele, ama-GABA receptors ayancipha ukuzwela, okuholela ekwandeni kokuphaphama kanye nobunzima bokulala.

Olunye ucwaningo lwaphenya imiphumela ye-magnesium supplementation ekuqwashani kwabantu abadala asebekhulile. Ukusebenza kahle kokulala, ubude besikhathi sokulala, nokubambezeleka kokuqala kokulala kwathuthukiswa kakhulu kubahlanganyeli abathole ukwelashwa kwe-magnesium. Ukwengeza, babike ukunciphisa isikhathi sokulala nokwandisa isikhathi sokulala.

Ucwaningo lubonisa ukuthi i-magnesium ingathuthukisa ukukhiqizwa kwe-melatonin, okungaholela ekuphumuleni, nokulala okujulile. Lokhu kunenzuzo ikakhulukazi kulabo abanenkinga yokuqwasha noma abanenkinga yokungalali ubusuku bonke.

Ukudla Okucebile I-Magnesium: Imithombo Ephezulu Ongayifaka Ekudleni Kwakho 

 Isipinashi nemifino enamahlamvu eluhlaza

Imifino enamaqabunga amnyama njengesipinashi, i-kale, ne-Swiss chard iyimithombo emihle kakhulu ye-magnesium. Abagcini nje ngokucebile ngamavithamini namaminerali ahlukahlukene, kodwa futhi bahlinzeka nge-fiber eningi yokudla. Isipinashi, ikakhulukazi, siwumthombo omuhle we-magnesium, nenkomishi eyodwa nje ehlinzeka cishe ngamaphesenti angama-40 okudla kwakho okunconyiwe kwansuku zonke. Ukufaka le mifino ekudleni kwakho kungaba lula njengokungeza kuma-saladi, ama-smoothies, noma ukuwafaka njengesitsha esiseceleni.

Amantongomane kanye nembewu

Amantongomane nembewu akuzona nje ukudla okulula okumnandi, kodwa futhi umthombo omkhulu we-magnesium. Ama-alimondi, ama-cashew, namantongomane aseBrazil aphakeme kakhulu ku-magnesium. Ukwengeza, imbewu yethanga, imbewu yefilakisi, nembewu ye-chia nazo ziyimithombo ecebile yale mineral. Ukwengeza idlanzana lamantongomane nembewu ohlelweni lwakho lwansuku zonke, njengokudla okulula noma njengengxenye yokudla, kungakunikeza inala ye-magnesium kanye namafutha anempilo namaprotheni.

Ukudla Okucebile I-Magnesium: Imithombo Ephezulu Ongayifaka Ekudleni Kwakho

ukwatapheya

Ngaphezu kokuba ukudla kwe-superfood, ukwatapheya ungumthombo omuhle kakhulu we-magnesium. Ngenxa yobushelelezi, ukuthungwa kwazo okukhilimu, zingeza ngezindlela ezihlukahlukene ekudleni kwakho. Ukotapheya awuhlinzeki nje kuphela umthamo onempilo we-magnesium, kodwa futhi nenqwaba yamafutha anempilo enempilo ye-monounsaturated, i-fiber nezinye izakhi ezibalulekile. Ukwengeza ukwatapheya osikiwe kumasaladi, usebenzisa ukwatapheya ocubuziwe njengokusabalalisa noma ukuwujabulela ku-guacamole zonke izindlela ezimnandi zokuthuthukisa ukudla kwakho kwe-magnesium.

Ubhontshisi

Imifino efana nobhontshisi omnyama, uphizi, udali, nobhontshisi wesoya yimithombo ye-magnesium esekelwe ezitshalweni eziminyene. Abagcini nje ngokucebile ku-magnesium, kodwa futhi bahlinzeka ngezinhlobonhlobo zezinye izakhi ezibalulekile, kuhlanganise ne-fiber namaprotheni. Ukufaka ubhontshisi ekudleni kwakho kungenziwa ngokuwengeza esobho, izitshulu noma amasaladi, ukwenza amabhega kabhontshisi noma ukumane uwujabulele njengesitsha sokudla ngokudla kwakho okukhulu.

Okusanhlamvu Okuphelele

Izinhlamvu ezigcwele njenge-quinoa, irayisi elinsundu, nama-oats azigcini nje ngokuphezulu ku-fiber, kodwa futhi ziwumthombo omuhle kakhulu we-magnesium. Ungakwazi ukwandisa kakhulu ukudla kwakho kwe-magnesium ngokushintsha okusanhlamvu okucolisisiwe ngezinhlamvu eziphelele ekudleni kwakho. Lezi zinhlamvu zingasetshenziswa njengesisekelo samasaladi, ajatshulelwe njengesitsha esiseceleni, noma afakwe ezinhlobonhlobo zokupheka, njengezitsha ze-quinoa noma ukudla kwasekuseni kwe-oatmeal.

Ungayithatha kanjani i-Magnesium supplement

Izidingo zeMagnesium ziyahlukahluka kumuntu nomuntu, kuye ngeminyaka yobudala, ubulili, impilo, nezinye izici. Ngokufaka ukudla okunothe nge-magnesium ekudleni kwakho kwansuku zonke, ungasiza abantu ngabanye bathole i-magnesium abayidingayo, kodwa abanye abantu abangenayo Ukudla okunempilo akutholi i-magnesium eyanele, ngakho-ke izithasiselo ze-magnesium zingaba indlela enhle yokukhetha okungcono

I-Magnesium iza ngezinhlobo eziningi, ngakho-ke ungakhetha uhlobo olulungele wena ngokuya ngezidingo zakho. Ngokuvamile, i-magnesium ithathwa ngomlomo njengesengezo.

I-Magnesium L-Threonate, Magnesium Citrate, Magnesium Malate, kanyeI-Magnesium Tauratezimuncwa kalula ngumzimba kunezinye izinhlobo, njenge-magnesium oxide ne-magnesium sulfate.

Umbuzo: Ingabe i-magnesium ingakwazi ukusekela impilo yengqondo?
IMP: Yebo, i-magnesium iyaziwa ngokuba nomthelela wokuthulisa ohlelweni lwezinzwa, olungasiza ekudambiseni izimpawu zokukhathazeka nokudangala. Amazinga e-magnesium anele ahlotshaniswa nesimo somoya esithuthukisiwe kanye nokuhlala kahle ngokwengqondo okuphelele.

Q: Ngingakwandisa kanjani ukudla kwami ​​kwe-magnesium ngokwemvelo?
A: Ungakwazi ukwandisa ukudla kwakho kwe-magnesium ngokudla ukudla okunothe nge-magnesium okufana nemifino eluhlaza (isipinashi, i-kale), amantongomane nembewu (ama-alimondi, imbewu yethanga), okusanhlamvu (ubhontshisi omnyama, udali), kanye nezinhlamvu (irayisi elinsundu, iquinoa). ). Kungenjalo, ungacabanga futhi ukuthatha izithasiselo ze-magnesium ngemuva kokubonisana nochwepheshe bezempilo.

Umshwana wokuzihlangula: Lesi sihloko senzelwe izinjongo zokwaziswa kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma ukushintsha uhlobo lwakho lokunakekelwa kwezempilo.

Isikhathi sokuthumela: Sep-12-2023