Kungani i-magnesium ibalulekile futhi kufanele ungeze ngayo?

I-Magnesium iyiminerali ebalulekile ehlotshaniswa nokulala okungcono, ukukhululeka kokukhathazeka, nempilo yenhliziyo engcono. Ucwaningo lwakamuva olushicilelwe kuyi-European Journal of Nutrition luphakamisa ukuthi ukubeka phambili ukudla kwe-magnesium kunenye inzuzo: Abantu abanamazinga aphansi e-magnesium basengozini enkulu yezifo ezingapheli eziwohlokayo.

Nakuba ucwaningo olusha luncane futhi abacwaningi badinga ukufunda okwengeziwe mayelana nesixhumanisi, okutholakele kuyisikhumbuzo sokuthi kubaluleke kakhulu ukwenza isiqiniseko sokuthi uthola i-magnesium eyanele.

I-Magnesium nengozi yezifo

Umzimba wakho udinga i-magnesium emisebenzini eminingi, kodwa okubaluleke kakhulu ukusekela ama-enzyme adingekayo ukuze aphindaphinde futhi alungise i-DNA. Kodwa-ke, indima ye-magnesium ekuvimbeleni ukulimala kwe-DNA ayizange ifundwe kahle.

Ukuze bathole lokhu, abacwaningi base-Australia bathatha amasampula egazi kubantu abangu-172 abaneminyaka ephakathi futhi bahlola amazinga abo e-magnesium, homocysteine, folate kanye ne-vitamin B12.

Isici esibalulekile ocwaningweni i-amino acid ebizwa ngokuthi i-homocysteine, eyenziwa nge-metabolism ekudleni okudlayo. Amazinga aphezulu e-homocysteine ​​​​egazini ahlotshaniswa nengozi eyengeziwe yokulimala kwe-DNA. Abacwaningi bakholelwa ukuthi lo monakalo ungaholela ezifweni ze-neurodeergenerative ezifana nesifo sokuwohloka komqondo, i-Alzheimer's ne-Parkinson's, kanye nesifo se-neural tube defects. 

Imiphumela yocwaningo ithole ukuthi ababambiqhaza abanamazinga aphansi e-magnesium bavame ukuba namazinga aphezulu e-homocysteine ​​​​, futhi ngokuphambene nalokho. Abantu abanamazinga aphezulu e-magnesium nabo babonakala benamazinga aphezulu e-folate kanye ne-vitamin B12.

I-magnesium ephansi kanye ne-homocysteine ​​​​phezulu zazihlotshaniswa nama-biomarker aphezulu omonakalo we-DNA, abacwaningi abakholelwa ukuthi kungase kusho ukuthi i-magnesium ephansi ihlotshaniswa nengozi enkulu yokulimala kwe-DNA. Ngokulandelayo, lokhu kungase kusho ukwanda kwengozi yezifo ezithile eziwohlokayo ezingamahlalakhona.

Kungani i-magnesium ibaluleke kangaka

Imizimba yethu idinga i-magnesium eyanele ekukhiqizeni amandla, ukufinyela kwemisipha, nokudluliswa kwezinzwa. I-Magnesium isiza nokugcina ukuminyana kwamathambo okujwayelekile futhi isekele amasosha omzimba anempilo.

Amazinga aphansi e-magnesium angaholela ezinkingeni ezihlukahlukene, okuhlanganisa amajaqamba emisipha, ukukhathala, nokushaya kwenhliziyo okungajwayelekile. Amazinga aphansi e-magnesium esikhathi eside ahlotshaniswa nengozi eyengeziwe ye-osteoporosis, umfutho wegazi ophakeme, kanye nesifo sikashukela sohlobo 2.

I-Magnesium ayisizi nje uma siphapheme, olunye ucwaningo lubonisa ukuthi ingathuthukisa ikhwalithi yokulala nobude besikhathi. Amazinga e-magnesium anele axhunyaniswe namaphethini okulala athuthukisiwe ngoba alawula ama-neurotransmitters namahomoni abalulekile ekulaleni, njenge-melatonin.

I-Magnesium kucatshangwa ukuthi isiza ukunciphisa amazinga e-cortisol futhi ikhulule izimpawu zokukhathazeka, kokubili okungasiza ukuthuthukisa ukulala. ,

Magnesium kanye nempilo yomuntu

1. IMagnesium kanye Nempilo Yamathambo

I-Osteoporosis yisifo se-systemic samathambo esibonakala ngesisindo esincane samathambo kanye nokulimala kwe-microstructure yezicubu zethambo, okuholela ekwandeni kobuthakathaka bamathambo kanye nokuthambekela kokuphuka. I-calcium iyingxenye ebalulekile yamathambo, kanti i-magnesium nayo idlala indima ebalulekile ekukhuleni nasekuthuthukisweni kwamathambo. I-Magnesium itholakala ikakhulukazi emathanjeni ngendlela ye-hydroxyapatite. Ngaphezu kokubamba iqhaza ekwakhiweni kwamathambo njengengxenye yamakhemikhali, i-magnesium nayo ihilelekile ekukhuleni nasekuhlukaniseni amangqamuzana amathambo. Ukuntuleka kwe-Magnesium kungase kuholele ekusebenzeni okungavamile kwamangqamuzana amathambo, ngaleyo ndlela kuthinte ukwakheka nokugcinwa kwamathambo. . Ucwaningo luye lwabonisa ukuthi i-magnesium iyadingeka ukuze kuguqulwe i-vitamin D ibe ifomu layo elisebenzayo. Ifomu elisebenzayo likavithamini D likhuthaza ukumuncwa kwe-calcium, i-metabolism kanye nokukhishwa kwehomoni evamile ye-parathyroid. Ukudla okuphezulu kwe-magnesium kuhlobene kakhulu nokwanda kwamathambo. I-Magnesium ingalawula ukugcwala kwe-calcium ion kumaseli. Lapho umzimba uthatha i-calcium eningi, i-magnesium ingakhuthaza ukufakwa kwe-calcium emathanjeni futhi inciphise ukuchithwa kwezinso ukuze kuqinisekiswe ukuthi i-calcium egciniwe emathanjeni.

2. Magnesium nempilo yenhliziyo

Isifo senhliziyo yisona sizathu esiyinhloko esisongela impilo yomuntu, futhi umfutho wegazi ophakeme, i-hyperlipidemia kanye ne-hyperglycemia yizinto ezibalulekile ezibeka engcupheni yesifo senhliziyo. I-Magnesium idlala indima ebalulekile ekulawulweni kwenhliziyo nemithambo yegazi nokugcinwa komsebenzi. I-Magnesium iyi-vasodilator yemvelo engaphumuza izindonga zemithambo yegazi futhi ikhuthaze ukunwetshwa kwemithambo yegazi, ngaleyo ndlela yehlise umfutho wegazi; i-magnesium inganciphisa nomfutho wegazi ngokulawula isigqi senhliziyo. I-Magnesium ingavikela inhliziyo emonakalweni lapho igazi livalekile futhi inciphise ukufa okungazelelwe ngenxa yesifo senhliziyo. Ukuntuleka kwe-Magnesium emzimbeni kwandisa ingozi yesifo senhliziyo. Ezimweni ezimbi kakhulu, kungabangela i-spasm yemithambo ehambisa igazi nomoya-mpilo enhliziyweni, okungaholela ekuboshweni kwenhliziyo nokufa kungazelelwe.

I-Hyperlipidemia iyisici esibalulekile sobungozi be-atherosclerosis. I-Magnesium ingavimbela ukusabela kwengcindezi ye-oxidative egazini, inciphise ukusabela kokuvuvukala ku-intima ye-arterial, ngaleyo ndlela inciphise ukwakheka kwe-atherosclerosis. Kodwa-ke, ukushoda kwe-magnesium kuzokhulisa i-calcium engaphakathi kwemithambo, i-oxalic acid odongeni lwemithambo yegazi, futhi kunciphise i-high-density lipoprotein Ukususwa kwe-cholesterol emithanjeni yegazi ngamaprotheni kwandisa ingozi ye-atherosclerosis.

I-Hyperglycemia yisifo esingamahlalakhona esivamile. I-Magnesium idlala indima ebalulekile ekugcineni inani lemfihlo kanye nokuzwela kwe-insulin. Ukushoda kwe-Magnesium kungakhuthaza ukuvela nokuthuthukiswa kwe-hyperglycemia nesifo sikashukela. Ucwaningo lubonisa ukuthi ukuntuleka kwe-magnesium eyanele kungabangela i-calcium eningi ukuthi ingene kumangqamuzana amafutha, kwandise ukucindezeleka kwe-oxidative, ukuvuvukala nokumelana ne-insulin, okuholela ekusebenzeni okubuthakathaka kwe-pancreatic islet nokwenza ukulawula ushukela wegazi kube nzima nakakhulu.

3. I-Magnesium kanye Nempilo Yesistimu Yezinzwa

I-Magnesium ibamba iqhaza ekuhlanganiseni nasekusetshenzisweni kwe-metabolism yezinto ezihlukahlukene zokubonisa ebuchosheni, kuhlanganise ne-5-hydroxytryptamine, i-γ-aminobutyric acid, i-norepinephrine, njll, futhi idlala indima ebalulekile yokulawula ohlelweni lwezinzwa. I-Norepinephrine ne-5-hydroxytryptamine ziyizithunywa ohlelweni lwezinzwa ezingaveza imizwelo emnandi futhi zithinte zonke izici zomsebenzi wobuchopho. Igazi i-γ-aminobutyric acid iyi-neurotransmitter eyinhloko eyenza ukubambezela ukusebenza kobuchopho futhi ibe nomthelela wokuthulisa ohlelweni lwezinzwa.

Inani elikhulu lezifundo lithole ukuthi ukushoda kwe-magnesium kungase kuholele ekuntulekeni nasekungasebenzini kahle kwalezi zinto ezibonisa izimpawu, ngaleyo ndlela kubangele ukukhathazeka, ukucindezeleka, ukuqwasha nokunye ukuphazamiseka ngokomzwelo. Ukwengezwa kwe-magnesium okufanele kungadambisa lezi zinkinga ezingokomzwelo. I-Magnesium nayo inamandla okuvikela ukusebenza okuvamile kwesimiso sezinzwa. I-Magnesium ingakwazi ukudiliza futhi ivimbele ukwakheka kwama-amyloid plaque ahlobene nokuwohloka komqondo, ivimbele ama-plaque ahlobene nokuwohloka komqondo ekulimazeni umsebenzi wezinzwa, inciphise ingozi yokufa kwe-neuronal, futhi igcine izinzwa. umsebenzi ojwayelekile, ukhuthaza ukuvuselelwa nokulungiswa kwezicubu zezinzwa, ngaleyo ndlela kuvimbele ukuwohloka komqondo.

Ingakanani i-magnesium okufanele uyidle nsuku zonke?

Isibonelelo sokudla esinconyiwe (RDA) se-magnesium siyahlukahluka ngeminyaka nobulili. Isibonelo, amadoda amadala adinga cishe ama-400-420 mg ngosuku, kuye ngeminyaka. Abesifazane abadala badinga ama-310 kuya ku-360 mg, kuye ngeminyaka kanye nesimo sokukhulelwa.

Ngokuvamile, ungathola i-magnesium eyanele ngokudla kwakho. Imifino enamahlamvu aluhlaza njengesipinashi ne-kale iyimithombo emihle kakhulu ye-magnesium, njengamantongomane nembewu, ikakhulukazi ama-alimondi, ama-cashews, nembewu yethanga.

Ungathola futhi i-magnesium ezinhlamvini eziphelele njengerayisi elinsundu nequinoa, kanye nemifino efana nobhontshisi omnyama namalentili. Cabangela ukungeza izinhlanzi ezinamafutha njenge-salmon ne-mackerel, kanye nemikhiqizo yobisi efana neyogathi, ehlinzeka nge-magnesium.

Ukudla okucebile nge-Magnesium

Imithombo yokudla engcono kakhulu ye-magnesium ihlanganisa:

●isipinashi

●ama-alimondi

●ubhontshisi omnyama

●Quinoa

●imbewu yethanga

● ukwatapheya

●Ithofu

Ingabe udinga izithasiselo ze-magnesium?

Cishe i-50% yabantu abadala baseMelika abawadli amanani anconyiwe e-magnesium, okungabangelwa izizathu eziningi ezahlukahlukene.

Kwesinye isikhathi, abantu abayitholi i-magnesium eyanele ekudleni. Ukushoda kwe-Magnesium kungabangela izimpawu ezinjengamajaqamba emisipha, ukukhathala, noma ukushaya kwenhliziyo okungajwayelekile. Abantu abanezimo ezithile zezokwelapha, ezifana nesifo samathumbu, isifo sikashukela, noma ukudakwa ngokweqile, bangase bahlakulele i-magnesium malabsorption. Kulezi zimo, abantu bangadinga ukuthatha izithasiselo ukuze balondoloze amazinga anele e-magnesium emzimbeni.

Abasubathi noma abantu abenza umsebenzi womzimba onamandla kakhulu bangase bahlomule ezithasiselweni ze-magnesium, njengoba le mineral isiza imisipha ukusebenza nokululama. Abantu abadala asebekhulile bangase bamunce i-magnesium encane futhi bayikhiphe kakhulu, ngakho-ke kungenzeka ukuthi badinge ukuthatha izithasiselo ukuze balondoloze amazinga alungile.

Kodwa kubalulekile ukwazi ukuthi alukho uhlobo olulodwa kuphela lwe-magnesium supplement-empeleni kukhona amaningana. Uhlobo ngalunye lwesithako se-magnesium luyamuncwa futhi lusetshenziswe ngendlela ehlukile ngumzimba—lokhu kubizwa ngokuthi yi-bioavailability.

I-Magnesium L-Threonate - Ithuthukisa ukusebenza kwengqondo nokusebenza kobuchopho. I-Magnesium threonate iwuhlobo olusha lwe-magnesium olutholakala nge-bioavailable kakhulu ngoba ingadlula emgodleni wobuchopho ingene ngqo kulwelwesi lwamangqamuzana ethu, ikhulise ngokuqondile amazinga e-magnesium yobuchopho. . Kunomphumela omuhle kakhulu ekuthuthukiseni inkumbulo nokukhulula ukucindezeleka kobuchopho. Kunconywa ikakhulukazi abasebenzi bengqondo!

I-Magnesium Taurate iqukethe i-amino acid ebizwa ngokuthi i-taurine. Ngokocwaningo, izinsiza ezanele ze-magnesium ne-taurine zisiza ukulawula ushukela wegazi. Lokhu kusho ukuthi lolu hlobo lwe-magnesium lungase lukhuthaze amazinga kashukela egazi anempilo. Ngokocwaningo lwakamuva oluhilela izilwane, amagundane ane-hypertensive athola ukwehla okukhulu komfutho wegazi. Ithiphu yeMagnesium Taurate Ingathuthukisa Impilo Yakho Yenhliziyo.

Uma unezidingo zebhizinisi futhi ufuna ukuthola isamba esikhulu seMagnesium L-Threonate noma i-magnesium taurate, iSuzhou Myland Pharm & Nutrition Inc. ingumkhiqizi obhaliswe yi-FDA wezithako eziyisithasiselo sokudla kanye nezithasiselo ezintsha zesayensi yempilo, ukuhlanganisa ngokwezifiso, nezinsizakalo zokukhiqiza. inkampani. Cishe iminyaka engama-30 yokuqoqwa kwemboni isenze ochwepheshe ekwakhiweni, ekuhlanganiseni, ekukhiqizeni nasekulethweni kwe-molecule encane yezinto zokusetshenziswa zebhayoloji.