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Ubwino Wapamwamba Waumoyo wa Magnesium Muyenera Kudziwa

Magnesium ndi mchere wofunikira womwe matupi athu amafunikira kuti azigwira bwino ntchito, koma nthawi zambiri amanyalanyazidwa. Zimagwira ntchito yofunika kwambiri m'machitidwe ambiri a thupi, kuphatikizapo kupanga mphamvu, kutsika kwa minofu, kugwira ntchito kwa mitsempha, ndi kuwongolera kuthamanga kwa magazi, pakati pa ena. Chifukwa chake, ndikofunikira kuwonetsetsa kudya kokwanira kwa magnesium kudzera muzakudya kapena zowonjezera m'moyo watsiku ndi tsiku.

Magnesium ndi chiyani 

Zina mwazakudya zabwino kwambiri za magnesium ndi mtedza ndi mbewu, masamba obiriwira obiriwira, nyemba, mbewu zonse ndi mitundu ina ya nsomba. Kudya pafupipafupi zakudya izi kumatha kuthandizira kubweza kuchuluka kwa magnesium, koma ma magnesium omwe ali m'zakudya za anthu ambiri sizokwera kwambiri, zomwe zitha kukhala ndi zotsatirapo zoyipa pamoyo wamunthu.

Kwa iwo omwe amavutika kukwaniritsa zosowa zawo za magnesium kudzera muzakudya zokha, ma magnesium owonjezera amatha kupindulitsa thanzi m'njira zingapo ndipo amabwera m'mitundu monga magnesium oxide, magnesium threonate, magnesium taurate, ndi magnesium glycinate. Komabe, tikulimbikitsidwa kukaonana ndi akatswiri azachipatala musanayambe kumwa mankhwala owonjezera kuti mupewe kuyanjana kapena zovuta zomwe zingachitike.

Ndiye, magnesium ndi chiyani? Magnesium ndi mchere wofunikira komanso mchere wachinayi wochuluka kwambiri m'thupi la munthu. Imakhudzidwa ndi machitidwe opitilira 300 a biochemical omwe amayang'anira ntchito zosiyanasiyana za thupi, kuphatikiza kupanga mphamvu, kaphatikizidwe ka mapuloteni, minofu ndi mitsempha, kuwongolera kuthamanga kwa magazi, ndi kaphatikizidwe ka DNA. Magnesium imagwira ntchito ngati cofactor ya michere yomwe imakhudzidwa ndi izi, ndikupangitsa kuti ikhale yofunikira pa thanzi labwino.

Magnesium ndi chiyani

Kumvetsetsa Kuperewera kwa Magnesium ndi Chizindikiro Chake

Magnesium ndi mchere wofunikira womwe umagwira ntchito yofunika kwambiri paumoyo wabwino. Matupi athu nthawi zambiri amapeza magnesium kuchokera ku zakudya monga masamba obiriwira, mtedza, nyemba ndi mbewu zonse.

Komabe, kuchepa kwa magnesiamu kumatha kuchitika chifukwa chakusasankha bwino zakudya, kuchuluka kwa zakudya zosinthidwa, komanso matenda ena. Akuti pafupifupi 50-60% ya akuluakulu samakwaniritsa zomwe akulimbikitsidwa kudya tsiku lililonse.

Zizindikiro za kusowa kwa magnesium:

●Kuphulika kwa minofu ndi spasms

● Kutopa ndi kufooka

●Kugunda kwa mtima kosakhazikika

● Kusintha kwamalingaliro ndi zovuta zamaganizidwe

● Kusagona tulo ndi vuto la kugona

● Osteoporosis ndi thanzi labwino la mafupa

●Kuthamanga kwa magazi

Ubwino wa Magnesium pa Thanzi

Ubale Pakati pa Magnesium ndi Kuwongolera Kuthamanga kwa Magazi

Magnesium ndi mchere wofunikira womwe umagwira ntchito yofunika kwambiri pazathupi zambiri m'thupi.

Kafukufuku wambiri wasonyeza kugwirizana pakati pa kudya kwa magnesium ndi kuthamanga kwa magazi. Kafukufuku wina adapeza kuti anthu omwe amadya kwambiri magnesiamu anali ndi kuthamanga kwa magazi. Kafukufuku wina, wofalitsidwa mu Journal of Human Hypertension, adatsimikiza kuti magnesium supplementation idachepetsa kwambiri kuthamanga kwa magazi kwa systolic ndi diastolic.

Magnesium imathandizira kupanga nitric oxide, molekyu yomwe imathandizira kupumula minofu yosalala m'mitsempha yamagazi, yomwe imathandizira kuyenda kwa magazi ndikuchepetsa kuthamanga kwa magazi. Kuonjezera apo, magnesium yasonyezedwa kuti imalepheretsa kutulutsidwa kwa mahomoni ena omwe amachititsa kuti mitsempha ya magazi iwonongeke, zomwe zimathandizira kuchepetsa kuthamanga kwa magazi.

Kuphatikiza apo, ma electrolyte monga sodium ndi potaziyamu amagwira ntchito yofunika kwambiri kuti madzi asamayende bwino komanso kuthamanga kwa magazi. Magnesium imathandiza kuyendetsa kayendedwe ka electrolytewa kulowa ndi kutuluka m'maselo, zomwe zimathandiza kuti magazi aziyenda bwino.

Magnesium: Chepetsani Kupsinjika ndi Kukulitsa Zizindikiro za Nkhawa ndi Kukhumudwa

Magnesium imagwira ntchito yofunika kwambiri pakuyankha kupsinjika kwa thupi. Kafukufuku akuwonetsa kuti anthu omwe ali ndi magnesium yochepa amakhala ndi nkhawa komanso kukhumudwa. Magnesium imalepheretsa kutulutsidwa kwa cortisol, yomwe imachepetsa kupsinjika ndikusintha malingaliro onse.

Magnesium imathandizanso kupanga serotonin. Miyezo yochepa ya serotonin yakhala ikugwirizana ndi kusokonezeka maganizo monga nkhawa ndi kuvutika maganizo. Pakuwonetsetsa kuti magnesiamu ali ndi mphamvu zokwanira, kupanga serotonin komanso kukhazikika kumatha kuthandizidwa kuti ziwongolere zizindikilo za izi.

Pamene kusowa tulo kungapangitse zizindikiro za nkhawa ndi kuvutika maganizo, zimakhala zovuta kupirira nkhawa za tsiku ndi tsiku. Magnesium imayang'anira kaphatikizidwe ka melatonin, timadzi timene timayang'anira kudzuka kwathu. Powonjezera ndi magnesium, anthu amatha kusintha njira zogona, zomwe zingachepetse kupsinjika ndikuwongolera thanzi labwino.

Ubwino wa Magnesium pa Thanzi

Magnesium ndi Bone Health: Kulimbitsa Chigoba Chanu

Magnesium ndi amodzi mwa mchere wochuluka kwambiri m'thupi lathu, ndipo pafupifupi 60% amasungidwa m'mafupa athu. Imakhala ngati cofactor pamachitidwe angapo a enzymatic ndipo ndiyofunikira panjira zosiyanasiyana zakuthupi, kuphatikiza mapangidwe a mafupa ndi metabolism.

Kafukufuku wasonyeza kuti kusowa kwa magnesium kumalepheretsa kugwira ntchito kwa osteoblast, zomwe zimapangitsa kuti mafupa achepe komanso kusokonezeka kwa mafupa. Kutsika kwa magnesiamu kumawonjezera kupanga ndi ntchito za osteoclasts, zomwe zingayambitse kuwonjezereka kwa mafupa. Zotsatirazi zimaphatikizana kufooketsa mafupa ndikuwonjezera chiopsezo cha fractures.

Magnesium supplementation imatha kukulitsa kuchuluka kwa mafupa amchere (BMD) ndikuchepetsa chiopsezo cha osteoporosis ndi fractures.

Vitamini D ndiyofunikira kuti mayamwidwe a calcium, pomwe magnesium imagwira ntchito yofunika kwambiri pakuyambitsa vitamini D m'thupi. Popanda magnesiamu okwanira, vitamini D sangathe kugwiritsidwa ntchito moyenera, zomwe zimapangitsa kuchepa kwa calcium ndi kufooka kwa mafupa.

Magnesium: Njira Yachilengedwe Yothandizira Migraine Relief

Migraines ndi mutu waukulu womwe umakhudza kwambiri moyo wa munthu. Nthawi zambiri amakhala ndi mutu waukulu, kumva kuwala ndi phokoso, nseru ndi kusanza, pakati pa zizindikiro zina

Magnesium imagwira ntchito zosiyanasiyana m'thupi. Zimathandizanso kuti magazi azithamanga komanso kuti shuga azikhala wokhazikika.

Kafukufuku wasonyeza kuti anthu omwe ali ndi mutu waching'alang'ala nthawi zambiri amakhala ndi magnesium yochepa poyerekeza ndi anthu omwe alibe mutu waching'alang'ala. Izi zikusonyeza kuti kusowa kwa magnesium kungayambitse kuyambika ndi kuopsa kwa migraines.

Kuonjezera apo, anthu omwe ali ndi mutu waching'alang'ala nthawi zambiri amafotokoza kuchepa kwafupipafupi, mphamvu, ndi nthawi ya mutu wa mutu wawo atamwa mankhwala owonjezera a magnesium. Nthawi zina, magnesiamu yawonetsedwa kuti ndi yothandiza ngati mankhwala achikhalidwe achizungu.

Momwe Magnesium Ingathandizire Kukulitsa Ubwino wa Tulo ndi Kusowa tulo

Kusoŵa tulo ndi matenda ofala kwambiri amene amakhudza anthu mamiliyoni ambiri padziko lonse. Zimadziwika ndi vuto la kugona, kugona, kapena kugona kosabwezeretsa. Izi zingayambitse kutopa kwa masana, kusokonezeka kwa maganizo, ndi kuchepa kwa chidziwitso.

Magnesium imamangiriza ku zolandilira zina mkatikati mwa thunthu la mitsempha ndikuyambitsa GABA, neurotransmitter yomwe imakhala ndi kukhazika mtima pansi dongosolo lamanjenje, kulimbikitsa kupumula ndi kugona. Popanda magnesium yokwanira, zolandilira za GABA zimakhala zochepa kwambiri, zomwe zimapangitsa kudzuka komanso kuvutika kugona.

Kafukufuku wina adafufuza zotsatira za magnesium supplementation pa kusowa tulo kwa okalamba. Kugona mokwanira, nthawi yogona, komanso kugona tulo kunakhala bwino kwambiri mwa omwe adalandira chithandizo cha magnesium. Kuonjezera apo, adanena kuti amachepetsa nthawi yogona komanso nthawi yochuluka yogona.

Kafukufuku akuwonetsa kuti magnesium imatha kupangitsa kuti melatonin ipangidwe, zomwe zimatha kupangitsa kuti munthu azigona momasuka komanso mozama. Zimenezi n’zothandiza makamaka kwa anthu amene akudwala matenda osoŵa tulo kapena amene amavutika kugona usiku wonse.

Zakudya Zam'madzi Zam'madzi Zam'madzi: Zomwe Zapamwamba Zomwe Mungaphatikizire M'zakudya Mwanu 

 Sipinachi ndi masamba obiriwira

Masamba obiriwira amdima monga sipinachi, kale, ndi Swiss chard ndi magwero abwino kwambiri a magnesium. Iwo sali olemera mu mavitamini ndi mchere osiyanasiyana, komanso amapereka ulusi wambiri wa zakudya. Sipinachi, makamaka, ndi gwero labwino la magnesium, ndi kapu imodzi yokha yomwe imapereka pafupifupi 40 peresenti yazomwe mumadya tsiku lililonse. Kuphatikizira masambawa muzakudya zanu kungakhale kosavuta monga kuwonjezera pa saladi, ma smoothies, kapena kuwawotcha ngati mbale yam'mbali.

Mtedza ndi mbewu

Mtedza ndi njere sizimangokhala zokhwasula-khwasula, komanso gwero lalikulu la magnesium. Ma amondi, ma cashews, ndi mtedza wa ku Brazil ali ndi magnesium yambiri. Kuphatikiza apo, njere za dzungu, nthangala za fulakesi, ndi mbewu za chia zilinso magwero olemera a mcherewu. Kuonjezerapo mtedza ndi mbewu zochepa pazochitika zanu za tsiku ndi tsiku, monga zokhwasula-khwasula kapena monga gawo la chakudya, zingakupatseni magnesium yambiri komanso mafuta abwino ndi mapuloteni.

Zakudya Zam'madzi Zam'madzi Zam'madzi: Zomwe Zapamwamba Zomwe Mungaphatikizire M'zakudya Mwanu

peyala

Kuphatikiza pa kukhala chakudya chapamwamba kwambiri, mapeyala amakhalanso gwero labwino kwambiri la magnesium. Chifukwa cha mawonekedwe awo osalala, okoma, ndizowonjezera pazakudya zanu. Mapeyala samangopereka mlingo wokwanira wa magnesiamu, komanso mafuta ambiri okhala ndi thanzi labwino, fiber ndi zakudya zina zofunika. Kuwonjezera mapeyala odulidwa ku saladi, kugwiritsa ntchito mapeyala osweka ngati kufalikira kapena kusangalala nawo mu guacamole ndi njira zabwino zolimbikitsira kudya kwanu kwa magnesium.

Nyemba

Zakudya za nyemba monga nyemba zakuda, nandolo, mphodza, ndi soya ndi magwero a magnesium opangidwa ndi zomera. Sikuti ali olemera mu magnesium, komanso amapereka zakudya zosiyanasiyana zofunika, kuphatikizapo fiber ndi mapuloteni. Kuphatikizira nyemba muzakudya zanu mutha kuziwonjezera ku supu, mphodza kapena saladi, kupanga ma burgers a nyemba kapena kumangosangalala nazo ngati chakudya cham'mbali ndi chakudya chanu chachikulu.

Njere Zonse

Mbewu zonse monga quinoa, mpunga wofiirira, ndi oats sizongowonjezera fiber, komanso gwero labwino kwambiri la magnesium. Mutha kukulitsa kwambiri kudya kwanu kwa magnesium mwakusintha mbewu zoyengedwa ndi mbewu zonse muzakudya zanu. Mbewuzi zitha kugwiritsidwa ntchito ngati maziko a saladi, zosangalatsidwa ngati mbale yam'mbali, kapena zophatikizidwira m'maphikidwe osiyanasiyana, monga mbale za quinoa kapena chakudya cham'mawa cha oatmeal.

Momwe Mungatengere Magnesium supplement

Zofunikira za Magnesium zimasiyana munthu ndi munthu, kutengera zaka, kugonana, thanzi, ndi zina. Mwa kuphatikiza zakudya zokhala ndi magnesiamu muzakudya zanu zatsiku ndi tsiku, mutha kuthandiza anthu kupeza magnesiamu omwe amafunikira, koma anthu ena omwe alibe Zakudya zathanzi sizikhala ndi magnesium yokwanira, chifukwa chake ma magnesium owonjezera amatha kukhala njira yabwinoko

Magnesium imabwera m'njira zambiri, kotero mutha kusankha mtundu womwe uli woyenera kwa inu potengera zosowa zanu. Nthawi zambiri, magnesium imatengedwa pakamwa ngati chowonjezera.

Magnesium L-Threonate, Magnesium Citrate, Magnesium Malate, ndiMagnesium Taurateamatengeka mosavuta ndi thupi kuposa mitundu ina, monga magnesium oxide ndi magnesium sulphate.

Q: Kodi magnesium imathandizira thanzi lamalingaliro?
A: Inde, magnesium imadziwika kuti imakhala ndi mphamvu yokhazika mtima pansi pamanjenje, zomwe zingathandize kuchepetsa zizindikiro za nkhawa ndi kukhumudwa. Miyezo yokwanira ya magnesium yalumikizidwa ndi kukhazikika kwamalingaliro komanso kukhala ndi thanzi labwino m'maganizo.

Q: Kodi ndingawonjezere bwanji kudya kwa magnesium mwachilengedwe?
Yankho: Mutha kuonjezera kudya kwa magnesiamu mwa kudya zakudya zokhala ndi magnesiamu monga masamba obiriwira (sipinachi, kale), mtedza ndi njere (amondi, njere za dzungu), nyemba (nyemba zakuda, mphodza), ndi mbewu zonse (mpunga wofiirira, quinoa). ). Kapenanso, mutha kuganiziranso za kumwa zowonjezera za magnesium mutakambirana ndi katswiri wazachipatala.

Chodzikanira: Nkhaniyi ndi yongofuna kudziwa zambiri ndipo siyenera kutengedwa ngati upangiri wachipatala. Nthawi zonse funsani akatswiri azachipatala musanagwiritse ntchito zowonjezera kapena kusintha dongosolo lanu lazaumoyo.

Nthawi yotumiza: Sep-12-2023