Wenzani uMagnesium Ngomzimba Wakho?

-Delile

• Igcina Umsebenzi Wobuchopho Obunempilo
• Igcina ukushaya kwenhliziyo okunempilo
• Isiza Ukulawula Ukuphambana Kwemisipha
• Izinzuzo Zezempilo
• Kwangathi Kwehliswe Umfutho Wegazi
• Kwangathi Yehlise Ingcuphe Yesifo Senhliziyo
• Kwangathi Kungathuthukiswa Ukulawulwa Koshukela Wegazi kuHlelo 2 Lwesifo Sikashukela
• Ingathuthukisa Ikhwalithi Yokulala
• Kwangathi Kungasiza Ukulwa Nemigraines
• Kwangathi Kungasiza Ekunciphiseni Izimpawu Zokucindezeleka
• Imithombo Yezokudla
• Okusemqoka

I-Magnesium ingumbiwa wesine ogcwele kakhulu emzimbeni wakho.

Ibandakanyeka ekuphenduleni kwamaselula okungaphezulu kuka-600, kusuka ekwenzeni i-DNA ekusizeni inkontileka yemisipha yakho ().

Ngaphandle kokubaluleka kwayo, kuze kufike kuma-68% wabantu abadala baseMelika abahlangabezani nokunconywa kwansuku zonke okunconywayo ().

Amazinga aphansi we-magnesium axhunyaniswe nemiphumela eminingi emibi yezempilo, kufaka phakathi ubuthakathaka, ukudangala, umfutho wegazi ophakeme nesifo senhliziyo.

Lo mbhalo uchaza okwenziwa yi-magnesium emzimbeni wakho, izinzuzo zayo zezempilo, ukuthi ungakhuphula kanjani ukudla kwakho nemiphumela yokuthola okuncane kakhulu.

Igcina Umsebenzi Wobuchopho Obunempilo

IMagnesium idlala indima ebalulekile ekudluliseni amasiginali phakathi kobuchopho nomzimba wakho.

Isebenza njengomgcini-sango we-N-methyl-D-aspartate (NMDA) receptors, etholakala kumaseli akho ezinzwa futhi isize ukukhula kwengqondo, inkumbulo nokufunda ().

Kubantu abadala abanempilo, i-magnesium ihlala ngaphakathi kwama-receptors e-NMDA, ibavimbele ekuvuselweni yizimpawu ezibuthakathaka ezingashukumisa amangqamuzana akho ezinzwa ngokungadingekile.

Lapho amazinga akho we-magnesium ephansi, ambalwa ama-receptors e-NMDA avinjelwe. Lokhu kusho ukuthi bathambekele ekuvuseleleni kaningi kunesidingo.

Lolu hlobo lokweqisa ngokweqile lungabulala amangqamuzana ezinzwa futhi kungadala ukulimala kobuchopho ().

IMagnesium isebenza njengomlindisango wama-receptors we-NMDA, abandakanyeka ekukhuleni kobuchopho okunempilo, inkumbulo nokufunda. Kuvimbela amangqamuzana ezinzwa ukuba angabi ngaphezu kwamandla, okungawabulala futhi kungadala ukulimala kobuchopho.

Igcina ukushaya kwenhliziyo okunempilo

I-Magnesium ibalulekile ekugcineni ukushaya kwenhliziyo okunempilo.

Imvelo incintisana ne-calcium, ebalulekile ekukhiqizeni izingqinamba zenhliziyo.

Lapho i-calcium ingena kumaseli emisipha yenhliziyo yakho, ivuselela imicu yemisipha ukuba ingene. I-Magnesium ibala lo mphumela, isiza lawa maseli ukuthi aphumule (,).

Lokhu kuhamba kwe-calcium ne-magnesium kumaseli enhliziyo yakho kugcina ukushaya kwenhliziyo okunempilo.

Lapho amazinga akho we-magnesium ephansi, i-calcium ingahle ikhulise amaseli wakho wemisipha yenhliziyo. Olunye uphawu olujwayelekile lwalokhu ukushaya kwenhliziyo okusheshayo kanye / noma okungajwayelekile, okungasongela impilo ().

Ngaphezu kwalokho, ipompo ye-sodium-potassium, i-enzyme ekhiqiza imizwa kagesi, idinga i-magnesium ukuze isebenze kahle. Imizwa ethile kagesi ingathinta ukushaya kwenhliziyo yakho ().

I-Magnesium isiza amaseli emisipha yenhliziyo yakho ukuba aphumule ngokubala i-calcium, evuselela ukuphambana. Lawa amaminerali ancintisana ukuqinisekisa ukuthi amaseli enhliziyo ayahlangana futhi aphumule kahle.

Isiza Ukulawula Ukuphambana Kwemisipha

IMagnesium nayo ibambe iqhaza ekulawuleni ukuphambana kwemisipha.

Njengasenhliziyweni, i-magnesium isebenza njenge-block blocker yemvelo ukusiza imisipha iphumule.

Emisipha yakho, i-calcium ibopha amaprotheni afana ne-troponin C ne-myosin. Le nqubo iguqula ukwakheka kwalawa maprotheni, akhiqiza ukusikwa ().

IMagnesium incintisana ne-calcium kulezi zindawo ezifanayo zokubopha ukusiza ukukhulula imisipha yakho.

Uma umzimba wakho ungenayo i-magnesium eyanele yokuncintisana ne-calcium, imisipha yakho ingafinyela kakhulu, ibangele amajaqamba noma ama-spasms.

Ngalesi sizathu, i-magnesium ivame ukunconywa ukwelapha amajaqamba emisipha ().

Kodwa-ke, ucwaningo lukhombisa imiphumela exubekile maqondana nekhono le-magnesium lokususa amajaqamba - abanye baze bangatholi nzuzo nhlobo ().

IMagnesium isebenza njenge-block blocker yemvelo, isiza amangqamuzana akho emisipha ukuthi akhululeke ngemuva kokuthola inkontileka. Lapho amazinga e-magnesium ephansi, imisipha yakho ingahle ihlangane kakhulu futhi ibangele izimpawu ezinjengezikhwabaniso noma ukuphazamiseka kwemisipha.

Izinzuzo Zezempilo

Ukudla okunothe nge-magnesium kuye kwaxhunyaniswa nezinye izinzuzo eziningi ezinhle zezempilo.

Kwangathi Kwehliswe Umfutho Wegazi

Umfutho wegazi ophakeme ukukhathazeka kwezempilo okuthinta umuntu oyedwa kwabathathu baseMelika ().

Kuyathakazelisa ukuthi izifundo zikhombisile ukuthi ukuthatha i-magnesium kunganciphisa umfutho wegazi (()).

Kokunye ukuhlola, abantu abathathe ama-450 mg we-magnesium nsuku zonke babhekana nokuwa kwe-systolic (phezulu) kanye ne-diastolic (ephansi) amanani wegazi ngo-20.4 no-8.7, ngokulandelana ().

Ukuhlaziywa kwezifundo ezingama-34 kutholakale ukuthi umthamo ophakathi we-368 mg we-magnesium wehlise kakhulu ama-systolic kanye ne-diastolic wegazi wempilo kubantu abadala abaphilile nalabo abane-high blood pressure ().

Kodwa-ke, umthelela wawuphakeme kakhulu kubantu abane-high blood pressure ekhona ().

Kwangathi Yehlise Ingcuphe Yesifo Senhliziyo

Izifundo eziningana zixhume amazinga aphansi we-magnesium engcupheni ephezulu yesifo senhliziyo.

Isibonelo, olunye ucwaningo luthole ukuthi labo abanamazinga aphansi kakhulu we-magnesium babesengozini enkulu yokufa, ikakhulukazi ngenxa yesifo senhliziyo ().

Ngakolunye uhlangothi, ukwandisa ukudla kwakho kunganciphisa le ngozi. Lokho kungenxa yokuthi i-magnesium inezinto ezinamandla ezilwa nokuvuvukala, ingavimbela ukujiya kwegazi futhi ingasiza imithambo yegazi yakho ukuthi ikhululeke ukwehlisa umfutho wegazi ().

Ukuhlaziywa kwezifundo ezingama-40 nabahlanganyeli abangaphezu kwesigidi esisodwa kutholile ukuthi ukusebenzisa i-100 mg ngaphezulu kwe-magnesium usuku ngalunye kunciphise ubungozi bokushaywa unhlangothi nokuhluleka kwenhliziyo ngo-7% no-22%, ngokulandelana. Lezi yizici ezimbili eziyingozi engozini yesifo senhliziyo ().

Kwangathi Kungathuthukiswa Ukulawulwa Koshukela Wegazi kuHlelo 2 Lwesifo Sikashukela

Abantu abanesifo sikashukela sohlobo 2 bavame ukuba namazinga aphansi we-magnesium, angasenza sibe sibi kakhulu isimo, njengoba i-magnesium isiza ukulawula i-insulin futhi isuse ushukela egazini iye kumaseli ukuze igcinwe ().

Isibonelo, amaseli akho ane-receptors ye-insulin, edinga i-magnesium ukuze isebenze kahle. Uma amazinga we-magnesium ephansi, amaseli akho awakwazi ukusebenzisa i-insulin ngempumelelo, eshiya amazinga kashukela egazini ephezulu (,,).

Ukwanda kokudla kwe-magnesium kunganciphisa ushukela wegazi kubantu abanesifo sikashukela sohlobo 2.

Ukuhlaziywa kwezifundo eziyisishiyagalombili kukhombisile ukuthi ukuthatha isithasiselo se-magnesium kunciphise kakhulu amazinga okushukela egazini kubahlanganyeli abanesifo sikashukela sohlobo 2 ().

Kodwa-ke, imiphumela emihle ye-magnesium ekulawuleni ushukela wegazi itholakale kuphela ezifundweni zesikhashana. Kudingeka izifundo zesikhathi eside ngaphambi kokuba kwenziwe izincomo ezicacile.

Ingathuthukisa Ikhwalithi Yokulala

Ukungalali kahle kuyinkinga enkulu yezempilo emhlabeni jikelele.

Ukuthatha i-magnesium kungathuthukisa ikhwalithi yokulala ngokusiza ingqondo nomzimba wakho uphumule. Lokhu kuphumula kukusiza ukuthi ulale ngokushesha futhi kungathuthukisa ikhwalithi yakho yokulala ().

Esifundweni sabantu abadala abangama-46, labo abathatha isengezo se-magnesium nsuku zonke balale ngokushesha. Baphinde babona ukuthuthuka kwekhwalithi yokulala banciphisa nezimpawu zokuqwasha ().

Ngaphezu kwalokho, izifundo zezilwane zithole ukuthi i-magnesium ingalawula ukukhiqizwa kwe-melatonin, okuyi-hormone eqondisa umjikelezo womzimba wakho wokulala (,).

IMagnesium nayo ikhonjisiwe ukuthi ibophezela kuma-gamma-aminobutyric (GABA) receptors. I-hormone GABA isiza ukwehlisa ukusebenza kwezinzwa, okungathinta ngenye indlela ukulala (,).

Kwangathi Kungasiza Ukulwa Nemigraines

Ucwaningo oluningi lukhombisile ukuthi amazinga aphansi we-magnesium angadala imigraines.

Ucwaningo oluthile lwathola ukuthi ababambiqhaza abane-migraines babenamazinga aphansi kakhulu we-magnesium kunabantu abadala abanempilo ().

Ukwandisa ukudla kwakho kwe-magnesium kungaba yindlela elula yokulwa ne-migraines (,).

Kwisifundo esisodwa seviki eli-12, abantu abane-migraines abathathe isengezo esingu-600-mg magnesium bathole ama-migraines angama-42% kunangaphambi kokuthatha amaminerali ().

Lokho kusho ukuthi iningi lalezi zifundo libona kuphela inzuzo yesikhashana yokuthatha i-magnesium ye-migraines. Izifundo ezengeziwe zesikhathi eside ziyadingeka ngaphambi kokwenza izincomo zezempilo.

Kwangathi Kungasiza Ekunciphiseni Izimpawu Zokucindezeleka

Amazinga aphansi we-magnesium nawo axhumene nezimpawu zokucindezeleka.

Eqinisweni, isifundo esisodwa kubantu abangaphezu kuka-8,800 sathola ukuthi phakathi kwabantu abadala abaneminyaka engama-65 nangaphansi, labo abanokudla okuphansi kakhulu kwe-magnesium babenobungozi obukhulu obungama-22% balesi simo ().

Isizathu esisodwa salokhu ukuthi i-magnesium isiza ukulawula ukusebenza kwengqondo nobuchopho bakho.

Ucwaningo oluningi lukhombisile ukuthi ukwengeza nge-magnesium kunganciphisa izimpawu zokudangala. Ezinye izifundo zaze zathola ukuthi zisebenza kahle njengezidakamizwa ezilwa nokudangala (,).

Yize ukuxhumana phakathi kwe-magnesium nokudangala kuthembisa, ochwepheshe abaningi basakholelwa ukuthi kudingeka olunye ucwaningo kule ndawo ngaphambi kokunikeza izincomo ().

Ukufakwa okuphezulu kwe-magnesium kuye kwaxhunyaniswa nezinzuzo zezempilo ezinjengengcuphe ephansi yesifo senhliziyo, imigraines embalwa, ukunciphisa izimpawu zokucindezeleka kanye nomfutho wegazi othuthukisiwe, amazinga kashukela egazi nokulala.

Imithombo Yezokudla

Bambalwa abantu abahlangabezana nokudla okunconywayo kwansuku zonke (i-RDI) okungu-400-420 mg kwabesilisa kanye nama-310-320 mg wabesifazane (38).

Kodwa-ke, lokhu okumbiwa phansi kutholakala kokudla okuningi okumnandi (39):

Uma ungeke ukwazi ukuhlangabezana nezidingo zakho zansuku zonke ze-magnesium ngokudla kuphela, cabanga ukuthatha isengezo. Zitholakala kabanzi futhi zibekezeleleka kahle.

Izithasiselo ezifakwe kahle zifaka phakathi i-magnesium glycinate, i-gluconate ne-citrate. Gwema ukuthatha i-magnesium ne-zinc ngoba inganciphisa ukumuncwa.

Kungcono ukukhuluma nodokotela wakho ngaphambi kokuthatha i-magnesium, ngoba ingasebenzisana nemithi ejwayelekile yomfutho wegazi ophakeme, ama-antibiotic noma i-diuretics.

I-Magnesium itholakala ekudleni okuningi okumnandi, okwenza kube lula ukwandisa ukudla kwakho kwansuku zonke. Izithasiselo nazo zibekezeleleka kahle. Kodwa-ke, uma uthatha imishanguzo, khuluma nodokotela wakho ukugwema ukuhlangana okungahambi kahle.

Okusemqoka

I-Magnesium iyiminerali ebandakanyeka emakhulwini okuphendula kwamaselula.

Kubalulekile ukwenza i-DNA namasiginali adlulisayo phakathi kobuchopho bakho nomzimba wakho.

Iqhudelana ne-calcium, iqinisekisa ukuthi inhliziyo yakho nemisipha yakho iyasebenzisana futhi ikhululeke kahle, futhi ingathuthukisa ngisho ne-migraines, ukudangala, umfutho wegazi, amazinga kashukela egazini nekhwalithi yokulala.

Kodwa-ke, bambalwa abantu abahlangabezana nokudla okunconywayo kwansuku zonke okungu-400-420 mg kwabesilisa kanye no-310-320 mg wabesifazane.

Ukwengeza ukudla kwakho, yidla ukudla okunothe nge-magnesium njengembewu yethanga, isipinashi, amantongomane e-cashew, ama-alimondi kanye noshokoledi omnyama.

Izithasiselo zingaba yindlela elula, kodwa qiniseka ukuthi ukhuluma nodokotela wakho uma uthatha eminye imithi.