Izinzuzo ze-10 Ezisuselwa Ebufakazini zeMagnesium

-Delile

• 1. I-Magnesium Ibandakanyeka Emakhulukhulu Wokuphendula Kwamakhemikhali Emzimbeni Wakho
• 2. Kungase Khuphule Ukuzivocavoca Ukusebenza
• 3. Ukucindezelwa Kwezimpi ZeMagnesium
• 4. Inezinzuzo Ngokulwa Nesifo Sikashukela Sohlobo 2
• 5. I-Magnesium Inganciphisa Ukucindezela Kwegazi
• 6. Inezinzuzo Zokulwa Nokuvuvukala
• 7. I-Magnesium Ingasiza Ukuvimbela Ama-Migraines
• 8. Kunciphisa Ukumelana Ne-insulini
• 9. IMagnesium Ithuthukisa Izimpawu ze-PMS
• 10. I-Magnesium Iphephile Futhi Iyatholakala Ngokubanzi
• Imithombo Yokudla
• Izithasiselo
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

IMagnesium ingumbiwa wesine ogcwele kakhulu emzimbeni womuntu.

Idlala izindima ezibalulekile empilweni yomzimba wakho nobuchopho.

Kodwa-ke, kungenzeka ukuthi awukutholi ngokwanele, noma ngabe udla ukudla okunempilo.

Nazi izinzuzo eziyi-10 ezisuselwa ebufakazini be-magnesium.

1. I-Magnesium Ibandakanyeka Emakhulukhulu Wokuphendula Kwamakhemikhali Emzimbeni Wakho

I-Magnesium iyiminerali etholakala emhlabeni, olwandle, ezitshalweni, ezilwaneni nakubantu.

Cishe i-60% ye-magnesium emzimbeni wakho itholakala ethanjeni, kanti konke okunye kunemisipha, izicubu ezithambile noketshezi, kufaka phakathi igazi ().

Eqinisweni, iseli ngalinye emzimbeni wakho liqukethe futhi liyalidinga ukuze lisebenze.

Enye yezindima eziyinhloko ze-magnesium isebenza njenge-cofactor noma i-molecule yomsizi ekuphenduleni kwamakhemikhali okwenziwa ngokuqhubekayo ngama-enzyme.

Eqinisweni, kubandakanyeka ekuphenduleni okungaphezu kuka-600 emzimbeni wakho, kufaka phakathi ():

• Ukudalwa kwamandla: Isiza ukuguqula ukudla kube ngamandla.
• Ukwakhiwa kwamaphrotheni: Isiza ukudala amaprotheni amasha avela kuma-amino acid.
• Ukugcinwa kwe-Gene: Isiza ukudala nokulungisa i-DNA ne-RNA.
• Ukunyakaza kwemisipha: Ingabe ingxenye yokusikwa nokuphumula kwemisipha.
• Ukulawulwa kwesistimu yezinzwa: Isiza ukulawula ama-neurotransmitters, athumela imiyalezo kulo lonke uhlelo lwakho lobuchopho nolwezinzwa.

Ngeshwa, ucwaningo lukhombisa ukuthi cishe abantu abangama-50% e-US nase-Europe bathola imali engaphansi kwenani lansuku zonke le-magnesium (,).

I-Magnesium iyiminerali esekela amakhulukhulu okuphendula kwamakhemikhali emzimbeni wakho. Kodwa-ke, abantu abaningi bathola okuncane kunalokho abakudingayo.

2. Kungase Khuphule Ukuzivocavoca Ukusebenza

IMagnesium nayo ibamba iqhaza ekusebenzeni kokuzivocavoca umzimba.

Ngesikhathi sokuzivocavoca umzimba, ungahle udinge i-magnesium engu-10-20% ngaphezulu kunalapho uphumule, kuya ngomsebenzi ().

I-Magnesium isiza ukuhambisa ushukela wegazi emisipheni yakho futhi ilahle i-lactate, engakha ngesikhathi sokuzivocavoca futhi ibangele ukukhathala ().

Ucwaningo lukhombisile ukuthi ukwengeza ngalo kungakhuphula izinga lokuzivocavoca kwabasubathi, asebekhulile kanye nabantu abanesifo esingelapheki (,,).

Kokunye ukuhlola, abadlali be-volleyball abathathe ama-250 mg we-magnesium ngosuku bathola ukuthuthuka ekunyukeni nasekunyakazeni kwengalo ().

Kwesinye isifundo, abasubathi abafaka i-magnesium amasonto amane babenezikhathi ezisheshayo zokugijima, zokuhamba ngamabhayisikili nezokubhukuda ngesikhathi se-triathlon. Baphinde babona ukwehla kwe-insulin kanye namazinga ama-hormone okucindezeleka ().

Kodwa-ke, ubufakazi buhlanganisiwe. Olunye ucwaningo alutholanga nzuzo yezithako ze-magnesium kubasubathi abanamazinga aphansi noma ajwayelekile wamaminerali (,).

Izithako zeMagnesium zikhonjisiwe ukuthuthukisa ukusebenza kokuzivocavoca ezifundweni eziningana, kepha imiphumela yocwaningo ixubekile.

3. Ukucindezelwa Kwezimpi ZeMagnesium

IMagnesium idlala indima ebucayi ekusebenzeni kobuchopho nemizwelo, futhi amazinga aphansi axhumene nengozi eyengeziwe yokudangala (,).

Ukuhlaziywa okukodwa kubantu abangaphezu kwe-8,800 bathola ukuthi abantu abangaphansi kweminyaka engama-65 abanokudla okuphansi kakhulu kwe-magnesium babenobungozi obukhulu obungu-22% bokudangala ().

Abanye ochwepheshe bakholelwa ukuthi okuqukethwe okuphansi kwe-magnesium kokudla kwanamuhla kungadala amacala amaningi wokudangala nokugula kwengqondo ().

Kodwa-ke, abanye bagcizelela isidingo sokwenza ucwaningo olwengeziwe kule ndawo ().

Noma kunjalo, ukwengeza ngaleli mineral kungasiza ekunciphiseni izimpawu zokudangala - futhi kwezinye izimo, imiphumela ingaba mikhulu (,).

Esivivinyweni esilawulwa ngokungahleliwe kubantu abadala abacindezelekile, ama-450 mg we-magnesium nsuku zonke athuthukise imizwa ngempumelelo njengesidakamizwa sokulwa nokucindezelwa ().

Kungahle kube nokuxhumana phakathi kokucindezeleka kanye nokushoda kwe-magnesium. Ukwengeza ngayo kunganciphisa izimpawu zokucindezeleka kwabanye abantu.

4. Inezinzuzo Ngokulwa Nesifo Sikashukela Sohlobo 2

IMagnesium ibuye izuzise abantu abanesifo sikashukela sohlobo 2.

Ucwaningo lukhombisa ukuthi cishe abantu abangama-48% abanesifo sikashukela sohlobo 2 banamazinga aphansi we-magnesium egazini labo. Lokhu kungaphazamisa ikhono le-insulin lokugcina amazinga kashukela egazini elawulwa (,).

Ngokwengeziwe, ucwaningo lukhombisa ukuthi abantu abane-low magnesium intake basengozini enkulu yokuthola isifo sikashukela (,).

Ucwaningo olulodwa olulandele abantu abangaphezu kuka-4,000 iminyaka engama-20 luthole ukuthi labo abanokudla okuphezulu kakhulu kwe-magnesium babenamathuba amancane okuba nesifo sikashukela ().

Olunye ucwaningo lukhombisile ukuthi abantu abanesifo sikashukela sohlobo 2 abathatha imithamo ephezulu ye-magnesium usuku ngalunye babone ukuthuthuka okuphawulekayo kushukela wegazi kanye namazinga e-hemoglobin A1c, uma kuqhathaniswa neqembu elilawulayo ().

Kodwa-ke, le miphumela ingaxhomeka ekutheni uthola i-magnesium engakanani ekudleni. Esifundweni esehlukile, izithasiselo azange zithuthukise ushukela wegazi noma amazinga e-insulin kubantu ababengantuli ().

Abantu abathola i-magnesium kakhulu banobungozi obuphansi bohlobo 2 sikashukela. Ngaphezu kwalokho, izithasiselo zikhonjisiwe ukwehlisa ushukela egazini kwabanye abantu.

5. I-Magnesium Inganciphisa Ukucindezela Kwegazi

Ucwaningo lukhombisa ukuthi ukuthatha i-magnesium kunganciphisa umfutho wegazi (,,).

Kwesinye isifundo, abantu abathathe ama-450 mg ngosuku babone ukwehla okukhulu kwe-systolic ne-diastolic blood pressure ().

Kodwa-ke, lezi zinzuzo zingavela kuphela kubantu abane-high blood pressure.

Olunye ucwaningo luthole ukuthi i-magnesium yehlise umfutho wegazi kubantu abanengcindezi ephezulu yegazi kepha ayibanga nomthelela kulabo abanamazinga ajwayelekile ().

IMagnesium isiza ukwehlisa umfutho wegazi kubantu abanamazinga aphakeme kepha akubonakali kunomphumela ofanayo kulabo abanamazinga ajwayelekile.

6. Inezinzuzo Zokulwa Nokuvuvukala

Ukudla okuphansi kwe-magnesium kuhlotshaniswa nokuvuvukala okungapheli, okungesinye sezishayeli zokuguga, ukukhuluphala ngokweqile nezifo ezingamahlalakhona (,,).

Kokunye ukuhlola, izingane ezinamazinga aphansi we-magnesium egazi zitholakale zinezinga eliphakeme kakhulu lomaka wokuvuvukala we-CRP.

Futhi babenoshukela ophakeme wegazi, amazinga e-insulin kanye ne-triglyceride ().

Izengezo zeMagnesium zinganciphisa i-CRP nezinye izimpawu zokuvuvukala kubantu abadala asebekhulile, abantu abakhuluphele ngokweqile nalabo abane-prediabetes (,,).

Ngendlela efanayo, ukudla okuphezulu kwe-magnesium - okufana nezinhlanzi ezinamafutha kanye noshokoledi omnyama - kunganciphisa ukuvuvukala.

I-Magnesium ikhonjisiwe ukuthi isiza ukulwa nokuvuvukala. Iyanciphisa umaka wokuvuvukala we-CRP futhi inikeze ezinye izinzuzo eziningana.

7. I-Magnesium Ingasiza Ukuvimbela Ama-Migraines

Ikhanda le-Migraine libuhlungu futhi liyaqeda amandla. Isicanucanu, ukuhlanza nokuzwela ekukhanyeni nasemsindweni kuvame ukwenzeka.

Abanye abacwaningi bakholelwa ukuthi abantu abahlushwa yi-migraines banamathuba amaningi okuthi abanye bangantula i-magnesium ().

Eqinisweni, izifundo ezimbalwa ezikhuthazayo ziphakamisa ukuthi i-magnesium ingavimbela futhi isize ukwelapha i-migraines (,).

Kwesinye isifundo, ukwengeza nge-1 gram ye-magnesium kunikeze ukukhululeka ekuhlaselweni okunamandla kwe-migraine ngokushesha nangempumelelo kunemithi ejwayelekile ().

Ngokwengeziwe, ukudla okunothe nge-magnesium kungasiza ekunciphiseni izimpawu ze-migraine ().

Abantu abane-migraines ejwayelekile bangaba namazinga aphansi we-magnesium. Olunye ucwaningo lukhombisa ukuthi ukwengeza ngaleli mineral kunganikeza ukukhululeka kuma-migraines.

8. Kunciphisa Ukumelana Ne-insulini

Ukumelana ne-insulin kungenye yezimbangela ezihamba phambili zesifo se-metabolic kanye nohlobo 2 lwesifo sikashukela.

Kubonakala ngokungakwazi ukusebenza kahle kwamaseli emisipha nesibindi ukumunca kahle ushukela ovela egazini lakho.

IMagnesium idlala indima ebalulekile kule nqubo, futhi abantu abaningi abane-metabolic syndrome bayantula ().

Ngaphezu kwalokho, amazinga aphezulu e-insulin ahambisana nokumelana ne-insulin aholela ekulahlekelweni kwe-magnesium ngomchamo, aqhubeke nokunciphisa amazinga omzimba wakho ().

Ngenhlanhla, ukwanda kokudla kwe-magnesium kungasiza (,,).

Ucwaningo oluthile lwathola ukuthi ukwengeza ngalesi simbiwa kunciphise ukumelana ne-insulin namazinga kashukela egazini, ngisho nakubantu abanamazinga ejwayelekile egazi ().

Izithako zeMagnesium zingathuthukisa ukumelana ne-insulin kubantu abane-metabolic syndrome nohlobo 2 lwesifo sikashukela.

9. IMagnesium Ithuthukisa Izimpawu ze-PMS

I-Premenstrual syndrome (PMS) ingesinye sezifo ezivame kakhulu kubantu besifazane abaseminyakeni yokubeletha.

Izimpawu zayo zifaka ukugcinwa kwamanzi, amajaqamba esiswini, ukukhathala nokucasuka.

Kuyathakazelisa ukuthi i-magnesium ikhonjisiwe ukuthi ithuthukise imizwa, inciphise ukugcinwa kwamanzi nezinye izimpawu kwabesifazane abane-PMS (,).

Izithako zeMagnesium zikhonjisiwe ukuthuthukisa izimpawu ezenzeka kwabesifazane abane-PMS.

10. I-Magnesium Iphephile Futhi Iyatholakala Ngokubanzi

I-Magnesium ibaluleke kakhulu empilweni enhle. Ukunconywa kwansuku zonke okunconywayo kungu-400-420 mg ngosuku kwabesilisa no-310-320 mg ngosuku kwabesifazane (48).

Ungayithola kokudla nangama-supplements.

Imithombo Yokudla

Lokhu kudla okulandelayo kuhle emithonjeni emihle kakhulu ye-magnesium (49):

• Imbewu yamathanga: I-46% ye-RDI enkomishini yekota (16 amagremu)
• Isipinashi, kubilisiwe: U-39% we-RDI enkomishini (180 amagremu)
• I-Swiss chard, ibilisiwe: Ama-38% we-RDI enkomishini (175 amagremu)
• Ushokoledi omnyama (70-85% cocoa): Ama-33% we-RDI ngama-ounces ama-3.5 (100 amagremu)
• Ubhontshisi omnyama: U-30% we-RDI enkomishini (172 amagremu)
• I-quinoa, iphekiwe: Ama-33% we-RDI afakwa enkomishini (185 amagremu)
• I-halibut: I-27% ye-RDI ngama-ounces ama-3.5 (100 amagremu)
• Ama-alimondi: Ama-25% we-RDI enkomishini yekota (24 amagremu)
• Amasheya: Ama-25% we-RDI enkomishini yekota (30 amagremu)
• I-Mackerel: I-19% ye-RDI ngama-ounces ama-3.5 (100 amagremu)
• Ukwatapheya: I-15% ye-RDI ku-avocado eyodwa ephakathi (200 gram)
• Uhlobo lwenhlanzi: I-9% ye-RDI ngama-ounces ama-3.5 (100 amagremu)

Izithasiselo

Uma unesimo sezokwelapha, hlola udokotela wakho ngaphambi kokuthatha izithako ze-magnesium.

Yize lokhu kuvame ukubekezelelwa kahle, kungahle kungaphephi kubantu abathatha isisu esithile, imithi yenhliziyo noma ama-antibiotic.

Amafomu okwengeza atholakala kahle afaka i-magnesium citrate, i-glycinate, i-orotate ne-carbonate.

Uma ufuna ukuzama isengezo se-magnesium, ungathola ukukhethwa okukhulu kwemikhiqizo esezingeni eliphakeme ku-Amazon.

Ukuthola i-magnesium eyanele kubalulekile. Ukudla okuningi kunakho, futhi kunezithasiselo eziningi ezisezingeni eliphakeme.

Okusemqoka

Ukuthola i-magnesium eyanele kubalulekile ekugcineni impilo enhle.

Qiniseka ukuthi udla ukudla okuningi kwe-magnesium noma uthathe isengezo uma ungakwazi ukuthola okwanele ekudleni kwakho kukodwa.

Ngaphandle kokwanele kwalesi simbiwa esibalulekile, umzimba wakho awukwazi ukusebenza kahle.