Pakufuna kwathu kukhala ndi thanzi labwino komanso kukhala ndi thanzi labwino, nthawi zambiri timakumana ndi zinthu zosiyanasiyana ndi mamolekyu omwe amagwira ntchito yofunika kwambiri pakukulitsa kuthekera kwa matupi athu. Adenosine, nucleoside yochitika mwachilengedwe, ndi molekyu imodzi yotere yomwe imalandira chidwi kwambiri chifukwa cha mapindu ake azaumoyo. Kuchokera pakulimbikitsa thanzi la mtima mpaka kupereka mphamvu ndikuthandizira kagayidwe kake, adenosine ili ndi kuthekera kwakukulu kolimbitsa matupi athu kuchokera mkati.
Magnesium ndi mchere wofunikira wochitika mwachilengedwe komanso electrolyte yoimiridwa ndi chizindikiro chamankhwala "Mg" patebulo la periodic la zinthu. Ndi chinthu chachisanu ndi chitatu chochuluka kwambiri padziko lapansi ndipo chimagwira ntchito yofunika kwambiri pama cell ambiri m'thupi.
Kuchokera ku metabolism mpaka kugwira ntchito kwa minofu, magnesium imakhudzidwa ndi machitidwe opitilira 300 a enzymatic m'matupi athu, zomwe zimapangitsa kuti ikhale yofunika kwambiri pa thanzi lathu lonse. Imachititsa kuti minofu, minyewa, ndi mtima zisamagwire bwino ntchito. Mchere wofunikirawu umakhudzidwanso ndi kaphatikizidwe ka DNA, kaphatikizidwe ka mapuloteni, ndi kupanga mphamvu. Kuphatikiza apo, imathandizira kuwongolera kuthamanga kwa magazi, kuchuluka kwa shuga m'magazi, komanso imathandizira chitetezo chamthupi.
Poyerekeza ndi zakudya zina, matupi athu safuna magnesiamu wambiri, koma timafunikabe nthawi zonse kuwonjezera magnesiamu kudzera m'zakudya kapena ma magnesium kuti tipewe zizindikiro za kusowa kwa magnesium. Magnesium amapezeka muzakudya zina zachilengedwe. Inde, kwa iwo omwe ali ndi chakudya chimodzi, akhoza kuwonjezeredwa ku zakudya zina monga zowonjezera zowonjezera ndipo amaperekedwa mu mawonekedwe a zakudya zowonjezera zankhondo.
Ndi zakudya ziti zomwe zili ndi magnesium zomwe ziyenera kuphatikizidwa muzakudya zanu? Zina mwazosankha zabwino ndi monga masamba obiriwira a masamba, nyemba, mtedza ndi mbewu zonse, koma anthu ambiri amalephera kukwaniritsa zofunikira za tsiku ndi tsiku. Pankhaniyi, zowonjezera za magnesium zitha kukhala njira yabwino komanso yodalirika. Nthawi zonse funsani akatswiri azachipatala musanayambe zowonjezera zowonjezera.
Zizindikiro zodziwika bwino za kuchepa kwa magnesium:
●Kugwedezeka kwa minofu ndi kukokana
●Kutopa ndi kufooka
●palpitations
●Matenda a tulo
●Mavuto amisala
●Osteoporosis ndi mafupa osalimba
●Matenda oopsa
●Zonyansa
●Kuperewera kwa zakudya
●Kuwongolera bwino kwa mtima ndi kuthamanga kwa magazi
Hypertension ndi matenda omwe amakhudza anthu mamiliyoni ambiri padziko lonse lapansi. Zimakakamiza mtima wanu kugwira ntchito molimbika, zomwe zimayika kupsinjika kwa minofu ya mtima ndipo pamapeto pake zimayambitsa matenda a mtima.
Mcherewu ndi wofunikira kuti mukhale ndi thanzi labwino la mtima. Magnesium imathandizira thanzi la mtima wamtima mwa kumasuka komanso kukulitsa mitsempha yamagazi, kuonetsetsa kuti magazi akuyenda bwino komanso kuchepetsa chiopsezo cha kuthamanga kwa magazi, matenda amtima, ndi sitiroko. Kuphatikiza apo, magnesium imathandizira kuti minofu yamtima igwire bwino ntchito ndikuchepetsa chiopsezo cha kugunda kwa mtima kosakhazikika ndi matenda ena amtima.
Kuphatikizira zakudya zokhala ndi magnesiamu muzakudya zanu kungathandize kulimbikitsa thanzi la mtima komanso kuthamanga kwa magazi.
●Thanzi la minofu ndi kupumula
Magnesium ndiyofunikira kuti minofu igwire bwino ntchito komanso kupewa kugundana kwa minofu ndi ma spasms. Zimathandizira kuwongolera kugunda kwa minofu, kumathandizira kuti minofu ipumule ndikulumikizana kuti igwire bwino ntchito ndikuchira bwino. Othamanga ndi anthu ochita masewera olimbitsa thupi amatha kupindula ndi magnesium supplementation kuti ateteze kuvulala kwa minofu ndikuthandizira kuchira pambuyo polimbitsa thupi.
●Kupanga mphamvu ndi metabolism
Magnesium imagwira nawo ntchito yopanga mphamvu m'maselo athu. Zimathandizira kusintha chakudya kukhala mphamvu ndikulimbikitsa kaphatikizidwe ka adenosine triphosphate (ATP), gwero lalikulu lamphamvu m'matupi athu. Magnesium yokwanira imatha kulimbikitsa kagayidwe, kukhalabe ndi mphamvu zambiri, kumapangitsa kupirira, kuchepetsa kutopa komanso kutopa, komanso kutipangitsa kukhala amphamvu tsiku lonse.
●Ntchito ya Neural ndi kuwongolera kupsinjika
Kusunga milingo yokwanira ya magnesium kumatha kukhudza kwambiri thanzi lathu lamaganizidwe polimbikitsa kugwira ntchito kwa mitsempha yathanzi komanso kuwongolera kupsinjika. Magnesium imathandizira kuwongolera ma neurotransmitters, omwe angathandize kusintha malingaliro, kuchepetsa nkhawa komanso kukonza kugona. Kuphatikiza apo, imathandizira kupanga serotonin, neurotransmitter yokhudzana ndi kukhala ndi moyo wabwino.
●Thanzi la mafupa ndi kupewa osteoporosis
Ubwino wa Magnesium umafikiranso ku chigoba chathu. Ndi mchere wofunikira kuti mafupa akhale olimba komanso athanzi. Magnesium imathandizira kuwongolera kuchuluka kwa kashiamu ndikuwonetsetsa kuyamwa moyenera ndikugawa m'thupi lonse, zomwe ndizofunikira pakuchulukira kwa mafupa. Popanda magnesium yokwanira, chiopsezo cha matenda osteoporosis ndi matenda ena okhudzana ndi mafupa amatha kuwonjezeka. Kudya nthawi zonse kwa magnesium, pamodzi ndi zakudya zina zomanga mafupa, kungathandize kwambiri kuti mafupa anu akhale olimba pamene mukukalamba.
●Thanzi la m'mimba ndi kutuluka kwa m'mimba
Magnesium imagwira ntchito yofunika kwambiri pakusunga dongosolo lakugaya bwino. Zimagwira ntchito ngati mankhwala otsekemera achilengedwe, zimalimbikitsa kutuluka kwa matumbo, zimalepheretsa kudzimbidwa, komanso zimathandiza kuchotsa zinyalala m'thupi. Kupeza magnesium yokwanira kumathandizira thanzi la m'mimba, kumachepetsa chiopsezo cha matenda am'mimba, komanso kumathandizira thanzi lamatumbo.
●Limbikitsani kugona bwino
Magnesium awonetsedwa kuti amathandizira kuchepetsa zizindikiro za kusakhazikika komanso kugona. Zimathandizira kugona bwino, zimachepetsa nthawi yogona, komanso zimawonjezera nthawi yogona.
Magnesium imakhudzidwa ndi kuwongolera melatonin, timadzi timene timayang'anira kugona ndi kugona. Miyezo yokwanira ya magnesium imatha kuthandizira kupanga ndi kutulutsidwa kwa melatonin, zomwe zimapangitsa kuti munthu azigona mokwanira.
Kuphatikiza apo, magnesium imatha kuthandizira kuwongolera magwiridwe antchito a cortisol. Pochepetsa kuchuluka kwa cortisol, magnesium imatha kuthandizira kuthetsa nkhawa komanso kupsinjika komwe kumatha kusokoneza kugona.
1. Sipinachi
Yambani ulendo wanu wokhala ndi magnesiamu ndi masamba obiriwira ambiri: sipinachi. Zamasamba zokhala ndi michere yambiri sizingokhala ndi magnesiamu wochuluka, komanso ndi gwero labwino kwambiri la iron, calcium, ndi mavitamini A ndi K. Sipinachi ndiyofunika kukhala nayo mu saladi, smoothies, omelets, kapena mbale zokazinga.
2. Maamondi
Pezani zosowa zanu za magnesium ndi ma almond ochepa. Kuphatikiza pa kukhala wolemera mu magnesium, mtedza wonyezimirawu umapereka mafuta ambiri athanzi, fiber, ndi mapuloteni. Sangalalani ndi ma amondi ngati chotupitsa, sakanizani mu batala wotsekemera wa amondi, kapena muwagwiritse ntchito kuti muwonjezere kusakaniza kosangalatsa ku saladi.
3. Peyala
Sangalalani ndi kukoma kokoma kwa mapeyala, gwero lina labwino kwambiri lazakudya za magnesium. Mapeyala amadziwika chifukwa cha mafuta athanzi komanso ali ndi mavitamini ndi mchere wambiri. Aduleni pachofufumitsa, onjezani ku saladi kapena smoothies, kapena pangani guacamole yapamwamba kuti mugwirizane ndi chakudya chanu.
4. Chokoleti chakuda
Inde, mukuwerenga bwino! Chokoleti chakuda chimakhala ndi magnesium yambiri. Zakudya zokomazi zimakhala ndi ubwino wambiri wathanzi, kuphatikizapo ma antioxidants omwe amathandizira kuchepetsa kuthamanga kwa magazi ndi kupititsa patsogolo ntchito za ubongo. Sangalalani ndi kachidutswa kakang'ono ka chokoleti chakuda ndi kusangalala ndi kukoma kwake kokoma ndikuphatikiza magnesium muzakudya zanu.
5. Quinoa
Quinoa nthawi zambiri imatchedwa chakudya chapamwamba, chokhala ndi magnesium chochuluka komanso chopatsa mapuloteni athunthu. Gwiritsani ntchito njere zakalezi m'malo mwa mpunga wamba kapena pasitala kuti muwonjezere kudya kwanu kwa magnesium ndikupindula ndi ulusi wake wambiri komanso ma amino acid.
6. Salmoni
Salmon sikuti imangopereka gwero lolemera la omega-3 fatty acids, komanso imapereka mlingo wathanzi wa magnesium. Nsomba imeneyi ndi yosavuta kuyiphika ndipo imatha kuwotcha, kuwotcha, kapenanso kupanga ma taco okoma a nsomba. Kuphatikizira nsomba muzakudya zanu sikwabwino kwa mtima wanu, komanso ndikwabwino pamagawo anu a magnesium.
7. Nyemba zakuda
Nyemba zakuda ndizofunika kwambiri m'zakudya zambiri ndipo ndi gwero labwino kwambiri la mapuloteni opangidwa ndi zomera, fiber ndi magnesium. Kaya mukupanga msuzi wa chili, msuzi wakuda wakuda kapena kuwonjezera pa saladi, nyemba zakuda ndi njira yabwino yowonjezerera kudya kwanu kwa magnesium mukudya chakudya chokoma.
8. Mbeu za dzungu
Mbeu zazing'ono koma zamphamvu, za dzungu ndi nkhokwe yazakudya, kuphatikiza magnesiamu. Zokhwasula-khwasulazi zimadzaza ndi ma antioxidants ndipo ndizowonjezeranso kukulitsa thanzi la saladi, yogati, kapena mipiringidzo ya granola.
9. Yogati
Yogurt samangopereka ma probiotics (mabakiteriya omwe ali abwino kwa matumbo anu) komanso ndi gwero la calcium ndi magnesium yolimbitsa mafupa. Sangalalani ndi kapu ya yogurt ndi zipatso zatsopano, phala, kapena kuwaza mtedza wodulidwa kuti mudye chakudya cham'mawa chokoma komanso chopatsa thanzi.
10. Flaxseed
Flaxseeds ndi zopatsa thanzi komanso zodzaza ndi mchere, fiber, ndi anti-inflammatory omega-3 fatty acids. Amatipatsanso ma antioxidants otchedwa lignans, omwe angathandizenso kulimbikitsa mahomoni.
1. Magnesium Citrate
Magnesium citrate ndi imodzi mwazinthu zodziwika bwino za magnesium zowonjezera chifukwa cha kupezeka kwake kwakukulu. Kuphatikizika kwa citrate kumawonjezera kuyamwa kwa magnesium m'thupi. Nthawi zambiri amagwiritsidwa ntchito kuthandizira thanzi la m'mimba chifukwa amagwira ntchito ngati mankhwala achilengedwe. Kuphatikiza apo, magnesium citrate imathandizira kulimbikitsa kachulukidwe ka mafupa athanzi komanso kukhalabe ndi mtima wabwinobwino. Komabe, zotsatira zake zotsekemera sizingakhale zoyenera kwa aliyense, ndipo ndi bwino kukaonana ndi dokotala musanayambe zowonjezera zowonjezera.
2. Magnesium glycinate
Magnesium glycinate ndi mtundu wolekerera bwino komanso wosavuta kuyamwa wa magnesium. Zimaphatikizidwa ndi amino acid glycine kuti athandize kupumula minofu ndikulimbikitsa bata. Mtundu uwu wa magnesium ndiwopindulitsa makamaka kwa anthu omwe ali ndi nkhawa, nkhawa, kapena kugona. Kuonjezera apo, sichimayambitsa vuto la m'mimba, zomwe zimapangitsa kuti zikhale zoyenera kwa anthu omwe ali ndi mimba yovuta.
3. Magnesium oxide
Magnesium oxide ndiyotsika mtengo komanso yogwiritsidwa ntchito kwambiri ndi magnesium supplement. Lili ndi gawo lalikulu la elemental magnesium, koma silimatengedwa mosavuta ndi thupi kuposa mitundu ina. Nthawi zambiri amagwiritsidwa ntchito ngati mankhwala otsekemera kuti athetse kudzimbidwa ndipo ayenera kumwedwa mosamala kuti asatengeke chifukwa angayambitse kutsekula m'mimba. Anthu omwe ali ndi matumbo abwinobwino sangapindule ngati mitundu ina chifukwa cha kuchepa kwa mayamwidwe.
4. Magnesium L-threonate
Magnesium threonate kapena L-threonate ndi mtundu wopangidwa wa magnesium womwe umatchuka chifukwa chakutha kuwoloka chotchinga chamagazi muubongo. Amachokera ku L-threonate ndipo ali ndi bioavailable kwambiri chifukwa amatengedwa bwino ndi thupi ndikusandulika kukhala magnesiamu, motero amawonjezera ma magnesium m'magazi. Magnesium L-threonate imapangitsa kuti ntchito za synaptic zitheke, potero zimakulitsa luso laubongo lophunzirira ndikuthana ndi mavuto, ndipo imalimbikitsa thanzi la thupi ndi ubongo komanso kukhala ndi anti-yotupa, antioxidant, komanso kuthandizira thanzi la mtima. Kuphatikiza apo, magnesium L-threonate imatha kuthandiza thupi kupumula ndikuchepetsa nkhawa komanso nkhawa, potero kuwongolera kugona. Zingathandizenso kupanga mahomoni ogona, monga melatonin.
Magnesium Taurate ndi kuphatikiza kwa mchere wofunikira wa magnesium ndi taurine. Monga michere yofunika kwambiri m'thupi la munthu, magnesium imatenga nawo gawo pazopitilira 300 zama biochemical. Ndikofunikira kuti mafupa akhale ndi thanzi labwino, kupanga mphamvu ndi ntchito yachibadwa ya mitsempha. Taurine imaphatikizana ndi magnesium kuti ipititse patsogolo kuyamwa kwake ndi bioavailability.
Kuphatikiza kwa magnesium ndi taurine ku Magnesium Taurate kumaganiziridwa kuti kumapereka maubwino owonjezera. Pawiri yapaderayi nthawi zambiri imalimbikitsidwa kwa anthu omwe akudwala matenda amtima. Kafukufuku wina akuwonetsa kuti magnesium taurate imatha kuthandizira kuwongolera kuthamanga kwa magazi ndikuthandizira thanzi la mtima wonse.
Magnesium taurine atha kuthandizira kuchepetsa nkhawa komanso kulimbikitsa kupumula, popeza magnesium ndi taurine zonse zili ndi zinthu zotsitsimula. Zingathandize kuthetsa nkhawa, kusintha kugona bwino, komanso kuchepetsa zizindikiro za kuvutika maganizo.
Q: Kodi magnesium imagwira ntchito bwanji pamoyo wathu?
A: Magnesium imagwira ntchito yofunika kwambiri pakusunga thanzi labwino komanso thanzi. Imakhudzidwa ndi ntchito zambiri zathupi, kuphatikiza kupanga mphamvu, kugwira ntchito kwa minofu ndi mitsempha, kaphatikizidwe ka DNA, ndikuwongolera kuthamanga kwa magazi.
Q: Chifukwa chiyani magnesium ndiyofunikira paumoyo wamtima?
A: Magnesium ndiyofunikira kuti mtima ukhale wathanzi. Zimathandizira kumasuka kwa mitsempha ya magazi, yomwe imapangitsa kuti magazi aziyenda bwino komanso amachepetsa chiopsezo cha kuthamanga kwa magazi ndi matenda a mtima. Kuphatikiza apo, magnesium imathandizira kuti mtima ukhale wokhazikika komanso kupewa kugunda kwamtima kwachilendo.
Chodzikanira: Nkhaniyi ndi yachidziwitso chokhacho ndipo siyenera kuwonedwa ngati upangiri wachipatala. Zina mwazolemba zamabulogu zimachokera pa intaneti ndipo sizodziwika. Webusaitiyi ili ndi udindo wokonza, kusanja ndi kusintha zolemba. Cholinga chopereka zambiri sikutanthauza kuti mukugwirizana ndi maganizo ake kapena kutsimikizira kuti zomwe zili m'nkhaniyi ndi zoona. Nthawi zonse funsani dokotala musanagwiritse ntchito zowonjezera zowonjezera kapena kusintha ndondomeko yanu yachipatala.
Nthawi yotumiza: Oct-23-2023
