Kungani i-magnesium ibalulekile futhi kufanele uyingeze ngayo?

I-magnesium iyiminerali ebalulekile ehlobene nokulala okungcono, ukukhululeka ekukhathazekeni, kanye nempilo yenhliziyo ethuthukisiwe. Ucwaningo lwamuva nje olushicilelwe kuyi-European Journal of Nutrition lubonisa ukuthi ukubeka phambili ukudla i-magnesium kunenye inzuzo: Abantu abanamazinga aphansi e-magnesium basengozini enkulu yezifo ezingamahlalakhona zokuwohloka.

Nakuba ucwaningo olusha luncane futhi abacwaningi kudingeka bafunde kabanzi ngalesi sixhumanisi, okutholakele kuyisikhumbuzo sokuthi kubaluleke kakhulu ukuqinisekisa ukuthi uthola i-magnesium eyanele.

I-Magnesium kanye nengozi yezifo

Umzimba wakho udinga i-magnesium emisebenzini eminingi, kodwa enye yezinto ezibaluleke kakhulu ukusekela ama-enzyme adingekayo ukuze kuphindaphindwe futhi kulungiswe i-DNA. Kodwa-ke, indima ye-magnesium ekuvimbeleni umonakalo we-DNA ayikafundwa kahle.

Ukuze bathole, abacwaningi base-Australia bathathe amasampula egazi kubantu abangu-172 abaseminyakeni ephakathi nendawo bahlola amazinga abo e-magnesium, homocysteine, folate kanye ne-vitamin B12.

Isici esibalulekile ocwaningweni yi-amino acid ebizwa ngokuthi i-homocysteine, eguqulwa ngokudla okudlayo. Amazinga aphezulu e-homocysteine ​​​​egazini ahlotshaniswa nengozi eyengeziwe yokulimala kwe-DNA. Abacwaningi bakholelwa ukuthi lo monakalo ungaholela ezifweni eziwohlokayo zemizwa ezifana ne-dementia, isifo i-Alzheimer's kanye ne-Parkinson's, kanye nokukhubazeka kwe-neural tube. 

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

I-magnesium ephansi kanye ne-homocysteine ​​​​ephezulu kuhlotshaniswa nama-biomarker aphezulu omonakalo we-DNA, abacwaningi abakholelwa ukuthi kungasho ukuthi i-magnesium ephansi ihlotshaniswa nengozi ephezulu yomonakalo we-DNA. Lokhu kungasho ingozi eyengeziwe yezifo ezithile ezingapheli eziwohlokayo.

Kungani i-magnesium ibaluleke kangaka

Imizimba yethu idinga i-magnesium eyanele ukuze kukhiqizwe amandla, kuncishiswe imisipha, futhi kudluliselwe imizwa. I-magnesium iyasiza futhi ekugcineni ukuqina kwamathambo okuvamile futhi isekele amasosha omzimba anempilo.

Amazinga aphansi e-magnesium angaholela ezinkingeni ezahlukahlukene, okuhlanganisa ukuqaqamba kwemisipha, ukukhathala, kanye 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 kuphela lapho siphapheme, ezinye izifundo zibonisa ukuthi ingathuthukisa nekhwalithi yokulala kanye nobude besikhathi. Amazinga e-magnesium anele ahlotshaniswa nezindlela zokulala ezithuthukisiwe ngoba ilawula ama-neurotransmitter nama-hormone abalulekile ekulaleni, njenge-melatonin.

Kucatshangwa ukuthi i-magnesium iyasiza ukwehlisa amazinga e-cortisol futhi inciphise izimpawu zokukhathazeka, zombili ezingasiza ekuthuthukiseni ubuthongo.

I-Magnesium kanye nempilo yabantu

1. Impilo Ye-Magnesium Nethambo

I-Osteoporosis yisifo samathambo esihambisana nokuqina kwamathambo okuphansi kanye nomonakalo wesakhiwo esincane sezicubu zamathambo, okuholela ekuqhekekeni kwamathambo okukhulu kanye nokuthambekela kokuphuka. I-calcium iyisici esibalulekile samathambo, kanti i-magnesium nayo idlala indima ebalulekile ekukhuleni nasekuthuthukisweni kwamathambo. I-magnesium ikhona kakhulu emathanjeni ngesimo se-hydroxyapatite. Ngaphezu kokuhlanganyela ekwakhekeni kwamathambo njengengxenye yamakhemikhali, i-magnesium nayo ihilelekile ekukhuleni nasekuhlukaniseni kwamangqamuzana amathambo. Ukuntuleka kwe-magnesium kungaholela ekusebenzeni okungajwayelekile kwamangqamuzana amathambo, ngaleyo ndlela kuthinte ukwakheka nokugcinwa kwamathambo. . Izifundo zikhombisile ukuthi i-magnesium iyadingeka ekuguqulweni kwe-vitamin D ibe yisimo sayo esisebenzayo. Uhlobo olusebenzayo lwe-vitamin D lukhuthaza ukumuncwa kwe-calcium, i-metabolism kanye nokukhiqizwa kwama-hormone e-parathyroid ajwayelekile. Ukudla i-magnesium eningi kuhlobene kakhulu nokwanda kobuningi bamathambo. I-magnesium ingalawula ukuhlushwa kwama-ion e-calcium emaseli. Lapho umzimba uthatha i-calcium eningi kakhulu, i-magnesium ingakhuthaza ukufakwa kwe-calcium emathanjeni futhi inciphise ukukhishwa kwezinso ukuqinisekisa ukugcinwa kwe-calcium emathanjeni.

2. I-Magnesium kanye nempilo yenhliziyo

Isifo senhliziyo yisona sizathu esiyinhloko esisongela impilo yabantu, kanti umfutho wegazi ophakeme, i-hyperlipidemia kanye ne-hyperglycemia yizinto ezibalulekile ezibangela isifo senhliziyo. I-magnesium idlala indima ebalulekile ekulawuleni ukusebenza kwenhliziyo kanye nokusebenza kahle. I-magnesium iyi-vasodilator yemvelo engaphumuza izindonga zemithambo yegazi futhi ikhuthaze ukwanda kwemithambo yegazi, ngaleyo ndlela yehlise umfutho wegazi; i-magnesium ingaphinde yehlise umfutho wegazi ngokulawula isigqi senhliziyo. I-magnesium ingavikela inhliziyo ekulimaleni lapho ukuhlinzekwa kwegazi kuvinjiwe futhi inciphise ukufa okungazelelwe ngenxa yesifo senhliziyo. Ukuntuleka kwe-magnesium emzimbeni kwandisa ingozi yesifo senhliziyo. Ezimweni ezimbi kakhulu, kungabangela ukuqaqamba kwemithambo yegazi ehlinzeka ngegazi nomoya-mpilo enhliziyweni, okungaholela ekumisweni kwenhliziyo kanye nokufa okungazelelwe.

I-Hyperlipidemia iyisici esibalulekile esiyingozi se-atherosclerosis. I-magnesium ingavimbela ukusabela kokucindezeleka kwe-oxidative egazini, inciphise ukusabela kokuvuvukala ku-intima yemithambo yegazi, ngaleyo ndlela inciphise ukwakheka kwe-atherosclerosis. Kodwa-ke, ukuntuleka kwe-magnesium kuzokwandisa i-calcium yangaphakathi kwemithambo yegazi, ukufakwa kwe-oxalic acid odongeni lwemithambo yegazi, futhi kunciphise i-high-density lipoprotein Ukususwa kwe-cholesterol emithanjeni yegazi ngamaprotheni kwandisa ingozi ye-atherosclerosis.

I-Hyperglycemia iyisifo esivamile esingamahlalakhona. I-magnesium idlala indima ebalulekile ekugcineni inani lokukhishwa kanye nokuzwela kwe-insulin. Ukuntuleka kwe-magnesium kungakhuthaza ukwenzeka kanye nokuthuthukiswa kwe-hyperglycemia nesifo sikashukela. Ucwaningo lubonisa ukuthi ukudla okunganele kwe-magnesium kungabangela i-calcium eningi ukuthi ingene emangqamuzaneni amafutha, kwandise ukucindezeleka kwe-oxidative, ukuvuvukala kanye nokumelana ne-insulin, okuholela ekusebenzeni kwe-islet ye-pancreatic okubuthakathaka futhi kwenze ukulawula ushukela egazini kube nzima kakhulu.

3. Impilo ye-Magnesium kanye neSistimu Yezinzwa

I-Magnesium ibamba iqhaza ekwakhiweni nasekusetshenzisweni kwezakhi zofuzo ezahlukahlukene ebuchosheni, okuhlanganisa i-5-hydroxytryptamine, i-γ-aminobutyric acid, i-norepinephrine, njll., futhi idlala indima ebalulekile yokulawula ohlelweni lwezinzwa. I-Norepinephrine kanye ne-5-hydroxytryptamine ziyizithunywa ohlelweni lwezinzwa ezingakhiqiza imizwa emnandi futhi zithinte zonke izici zomsebenzi wobuchopho. I-γ-aminobutyric acid yegazi iyi-neurotransmitter eyinhloko ebambezela umsebenzi wobuchopho futhi inomphumela wokuzola ohlelweni lwezinzwa.

Ucwaningo oluningi luthole ukuthi ukuntuleka kwe-magnesium kungaholela ekushodeni nasekusebenzeni kabi kwalezi zinto ezibangela izimpawu, ngaleyo ndlela kubangele ukukhathazeka, ukucindezeleka, ukuqwasha kanye nezinye izinkinga ngokomzwelo. Ukwengezwa kwe-magnesium okufanele kunganciphisa lezi zinkinga ngokomzwelo. I-magnesium inekhono lokuvikela ukusebenza okuvamile kwesimiso sezinzwa. I-magnesium ingabhidliza futhi ivimbele ukwakheka kwama-amyloid plaque ahlobene ne-dementia, ivimbele ama-plaque ahlobene ne-dementia ekulimazeni umsebenzi we-neuronal, inciphise ingozi yokufa kwe-neuronal, futhi igcine ama-neurons esebenza kahle, ikhuthaza ukuvuselelwa nokulungiswa kwezicubu zezinzwa, ngaleyo ndlela ivimbele i-dementia.

Ingakanani i-magnesium okufanele uyidle nsuku zonke?

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

Ngokuvamile, ungathola i-magnesium eyanele ngokudla kwakho. Imifino eluhlaza enamaqabunga njengespinashi ne-kale iyimithombo emihle kakhulu ye-magnesium, kanye namantongomane nembewu, ikakhulukazi ama-alimondi, ama-cashew, nembewu yethanga.

Ungathola futhi i-magnesium kusuka kokusanhlamvu okuphelele njengelayisi elinsundu kanye ne-quinoa, kanye nemifino efana nobhontshisi omnyama kanye ne-lentile. Cabanga ngokungeza izinhlanzi ezinamafutha njenge-salmon kanye ne-mackerel, kanye nemikhiqizo yobisi efana ne-yogurt, ephinde inikeze i-magnesium.

Ukudla okucebile nge-magnesium

Imithombo yokudla engcono kakhulu ye-magnesium ihlanganisa:

●isipinashi

●i-alimondi

●ubhontshisi omnyama

●I-Quinoa

●imbewu yethanga

●ukwatapheya

●I-Tofu

Udinga izithasiselo ze-magnesium?

Cishe ama-50% abantu abadala baseMelika abadli inani elinconywayo le-magnesium, okungabangelwa yizizathu eziningi ezahlukene.

Ngezinye izikhathi, abantu abatholi i-magnesium eyanele ekudleni. Ukuntuleka kwe-magnesium kungabangela izimpawu ezifana nokuqaqamba kwemisipha, ukukhathala, noma ukushaya kwenhliziyo okungajwayelekile. Abantu abanezimo ezithile zezokwelapha, njengezifo zesisu, isifo sikashukela, noma ukuphuza utshwala okungapheli, bangase babe nokuntuleka kwe-magnesium. Kulezi zimo, abantu kungadingeka bathathe izithasiselo ukuze balondoloze amazinga anele e-magnesium emzimbeni.

Abadlali noma abantu abenza umsebenzi womzimba onzima kakhulu nabo bangazuza ezithasiselweni ze-magnesium, njengoba le mineral isiza ukusebenza kwemisipha nokululama. Abantu abadala bangase bamunce i-magnesium encane futhi bayikhiphe kakhulu, ngakho-ke kungenzeka kakhulu ukuthi badinge ukuthatha izithasiselelo ukuze balondoloze amazinga afanele.

Kodwa kubalulekile ukwazi ukuthi alukho uhlobo olulodwa lwesengezo se-magnesium—empeleni ziningana. Uhlobo ngalunye lwesengezo se-magnesium luyamuncwa futhi lusetshenziswe ngendlela ehlukile ngumzimba—lokhu kubizwa ngokuthi i-bioavailability.

I-Magnesium L-Threonate - Kuthuthukisa ukusebenza kwengqondo kanye nokusebenza kobuchopho. I-Magnesium threonate iwuhlobo olusha lwe-magnesium olutholakala kalula ngoba lungadlula emgoqweni wobuchopho ngqo emangqamuzaneni ethu amaseli, lukhulise ngqo amazinga e-magnesium yobuchopho. . Lunomphumela omuhle kakhulu ekuthuthukiseni inkumbulo kanye nokunciphisa ukucindezeleka kobuchopho. Kunconywa ikakhulukazi izisebenzi zengqondo!

I-Magnesium Taurate iqukethe i-amino acid ebizwa ngokuthi i-taurine. Ngokusho kocwaningo, ukutholakala okwanele kwe-magnesium ne-taurine kusiza ukulawula ushukela wegazi. Lokhu kusho ukuthi lolu hlobo lwe-magnesium lungakhuthaza amazinga kashukela egazini anempilo. Ngokusho kocwaningo lwamuva nje oluhilela izilwane, amagundane ane-hypertension abhekane nokwehla okukhulu komfutho wegazi. Icebiso le-Magnesium Taurate Lingathuthukisa Impilo Yenhliziyo Yakho.

Uma unezidingo zebhizinisi futhi ufuna ukuthola inani elikhulu le-Magnesium L-Threonate noma i-magnesium taurate, i-Suzhou Myland Pharm & Nutrition Inc. ingumkhiqizi obhalisiwe wezithako zokudla kanye nenkampani entsha yezithako zesayensi yokuphila, ukwenziwa ngokwezifiso, kanye nezinsizakalo zokukhiqiza. Cishe iminyaka engama-30 yokuqongelela imboni isenze saba ochwepheshe ekwakhiweni, ekuhlanganisweni, ekukhiqizweni nasekulethweni kwezinto zokusetshenziswa ezincane ze-molecule.