Chifukwa chiyani magnesium ndiyofunikira ndipo muyenera kuwonjezera nayo?

Magnesium ndi mchere wofunikira womwe umalumikizidwa ndi kugona bwino, kuchepetsa nkhawa, komanso thanzi la mtima. Kafukufuku waposachedwapa wofalitsidwa mu European Journal of Nutrition akusonyeza kuti kuika patsogolo kudya kwa magnesium kuli ndi phindu lina: Anthu omwe ali ndi magnesiamu otsika ali pachiopsezo chachikulu cha matenda osachiritsika.

Ngakhale kuti phunziro latsopanoli ndi laling'ono ndipo ochita kafukufuku akuyenera kuphunzira zambiri za ulalo, zomwe zapezazi ndi chikumbutso chakuti ndikofunikira kwambiri kuonetsetsa kuti mukupeza magnesium yokwanira.

Magnesium ndi chiopsezo cha matenda

Thupi lanu limafunikira magnesium kuti igwire ntchito zambiri, koma imodzi yofunika kwambiri ndikuthandizira ma enzymes ofunikira kubwereza ndikukonzanso DNA. Komabe, gawo la magnesium popewa kuwonongeka kwa DNA silinaphunzire bwino.

Kuti adziwe, ofufuza aku Australia adatenga zitsanzo za magazi kuchokera kwa anthu azaka zapakati 172 ndikuwunika ma magnesium, homocysteine, folate ndi vitamini B12.

Chinthu chofunika kwambiri mu phunziroli ndi amino acid yotchedwa homocysteine, yomwe imapangidwa kuchokera ku chakudya chomwe mumadya. Kuchuluka kwa homocysteine ​​​​m'magazi kumalumikizidwa ndi chiwopsezo chowonjezereka cha kuwonongeka kwa DNA. Ofufuza akukhulupirira kuti kuwonongeka kumeneku kungayambitse matenda a neurodegenerative monga dementia, Alzheimer's and Parkinson's disease, komanso neural tube defects. 

Zotsatira zamaphunziro zidapeza kuti omwe anali ndi ma magnesium otsika amakhala ndi milingo yayikulu ya homocysteine ​​​​ndi mosemphanitsa. Anthu omwe ali ndi magnesiamu apamwamba amawonekanso kuti ali ndi folate yapamwamba komanso mavitamini B12.

Low magnesium ndi high homocysteine ​​​​zinalumikizidwa ndi ma biomarkers apamwamba a kuwonongeka kwa DNA, zomwe ofufuza amakhulupirira zitha kutanthauza kuti kuchepa kwa magnesium kumalumikizidwa ndi chiwopsezo chachikulu cha kuwonongeka kwa DNA. Kuphatikiza apo, izi zitha kutanthauza chiwopsezo chowonjezereka cha matenda ena osachiritsika osatha.

Chifukwa chiyani magnesium ndi yofunika kwambiri

Matupi athu amafunikira magnesiamu wokwanira kuti apange mphamvu, kukomoka kwa minofu, komanso kufalitsa minyewa. Magnesium imathandizanso kuti mafupa azikhala olimba komanso amathandizira chitetezo chamthupi.

Kuchepa kwa magnesiamu kumatha kubweretsa zovuta zosiyanasiyana, kuphatikizapo kukokana kwa minofu, kutopa, komanso kugunda kwamtima kosakhazikika. Kuchepa kwa magnesiamu kwa nthawi yayitali kumalumikizidwa ndi chiwopsezo chowonjezereka cha matenda osteoporosis, kuthamanga kwa magazi, komanso mtundu wa 2 shuga.

Magnesium samangothandiza tikakhala maso, kafukufuku wina akuwonetsa kuti amathanso kukonza kugona komanso nthawi yayitali. Miyezo yokwanira ya magnesium yalumikizidwa ndi kugona bwino chifukwa imayang'anira ma neurotransmitters ndi mahomoni ofunikira kugona, monga melatonin.

Magnesium imaganiziridwanso kuti imathandizira kuchepetsa kuchuluka kwa cortisol ndikuchepetsa zizindikiro za nkhawa, zomwe zingathandize kugona bwino. ,

Magnesium ndi thanzi la munthu

1. Magnesium ndi Bone Health

Osteoporosis ndi matenda amtundu wa mafupa omwe amadziwika ndi kuchepa kwa mafupa komanso kuwonongeka kwa microstructure ya fupa, zomwe zimapangitsa kuti fupa likhale lolimba komanso kuti liwonongeke. Calcium ndi gawo lofunikira la mafupa, ndipo magnesium imathandizanso kwambiri pakukula kwa mafupa ndi chitukuko. Magnesium makamaka alipo mu mafupa mu mawonekedwe a hydroxyapatite. Kuwonjezera pa kutenga nawo mbali pakupanga mafupa monga chigawo cha mankhwala, magnesium imakhudzidwanso ndi kukula ndi kusiyana kwa maselo a mafupa. Kuperewera kwa Magnesium kungayambitse kusagwira bwino ntchito kwa mafupa, potero kumakhudza mapangidwe ndi kukonza mafupa. . Kafukufuku wasonyeza kuti magnesium ndiyofunikira kuti vitamini D isinthe kukhala mawonekedwe ake. Yogwira mawonekedwe a vitamini D amalimbikitsa kashiamu mayamwidwe, kagayidwe ndi yachibadwa parathyroid timadzi. Kudya kwambiri kwa magnesium kumagwirizana kwambiri ndi kuchuluka kwa mafupa. Magnesium amatha kuwongolera kuchuluka kwa ayoni a calcium m'maselo. Thupi likatenga kashiamu wochuluka, magnesium imatha kulimbikitsa kashiamu m'mafupa ndikuchepetsa kutuluka kwa impso kuti mafupa asungidwe kashiamu.

2. Magnesium ndi thanzi la mtima

Matenda a mtima ndi chifukwa chachikulu chomwe chimawopseza thanzi la munthu, komanso kuthamanga kwa magazi, hyperlipidemia ndi hyperglycemia ndizomwe zimayambitsa matenda amtima. Magnesium imagwira ntchito yofunika kwambiri pakuwongolera mtima komanso kukonza magwiridwe antchito. Magnesium ndi vasodilator yachilengedwe yomwe imatha kupumula makoma a mitsempha yamagazi ndikulimbikitsa kufalikira kwa mitsempha yamagazi, potero kumachepetsa kuthamanga kwa magazi; magnesium imathanso kutsitsa kuthamanga kwa magazi powongolera kuthamanga kwa mtima. Magnesium imatha kuteteza mtima ku kuwonongeka pamene magazi atsekeka ndi kuchepetsa imfa yadzidzidzi yochokera ku matenda a mtima. Kuperewera kwa Magnesium m'thupi kumawonjezera chiopsezo cha matenda amtima. Zikavuta kwambiri, zimatha kuyambitsa kupindika kwa mitsempha yomwe imapereka magazi ndi okosijeni kumtima, zomwe zingayambitse kumangidwa kwa mtima ndi kufa mwadzidzidzi.

Hyperlipidemia ndiye chiwopsezo chachikulu cha atherosulinosis. Magnesium imatha kuletsa kupsinjika kwa okosijeni m'magazi, kuchepetsa kutupa komwe kumachitika mu arterial intima, potero kumachepetsa mapangidwe a atherosulinosis. Komabe, kusowa kwa magnesium kumawonjezera kashiamu m'mitsempha yamagazi, kuyika kwa oxalic acid pakhoma la mitsempha yamagazi, ndikuchepetsa kuchuluka kwa lipoprotein Kuchotsa cholesterol m'mitsempha yamagazi ndi mapuloteni kumawonjezera chiopsezo cha atherosulinosis.

Hyperglycemia ndi matenda omwe amafala kwambiri. Magnesium amatenga gawo lofunikira pakusunga kuchuluka kwa katulutsidwe komanso kumva kwa insulin. Kuperewera kwa Magnesium kumatha kulimbikitsa kuchitika komanso kukula kwa hyperglycemia ndi shuga. Kafukufuku akuwonetsa kuti kudya kwa magnesium kosakwanira kungayambitse calcium yambiri kulowa m'maselo amafuta, kukulitsa kupsinjika kwa okosijeni, kutupa komanso kukana insulini, zomwe zimapangitsa kuti pancreatic islet igwire ntchito ndikupangitsa kuti kuwongolera shuga m'magazi kukhala kovuta.

3. Magnesium ndi Nervous System Health

Magnesium imatenga nawo gawo mu kaphatikizidwe ndi kagayidwe kazinthu zosiyanasiyana muubongo, kuphatikiza 5-hydroxytryptamine, γ-aminobutyric acid, norepinephrine, ndi zina zambiri, ndipo imagwira ntchito yofunika kwambiri pakuwongolera dongosolo lamanjenje. Norepinephrine ndi 5-hydroxytryptamine ndi amithenga mu dongosolo lamanjenje lomwe lingathe kutulutsa maganizo osangalatsa komanso zimakhudza mbali zonse za ubongo. Magazi γ-aminobutyric acid ndiye neurotransmitter yayikulu yomwe imachepetsa ntchito zaubongo ndipo imakhala ndi mphamvu yopumula pamanjenje.

Kafukufuku wambiri wapeza kuti kusowa kwa magnesiamu kungayambitse kuperewera ndi kusagwira ntchito kwa zinthu zowonetsera izi, motero kumayambitsa nkhawa, kukhumudwa, kusowa tulo ndi zovuta zina zamalingaliro. Kuphatikizika koyenera kwa magnesium kumatha kuchepetsa kusokonezeka kwamalingaliro uku. Magnesium imakhalanso ndi mphamvu yoteteza ntchito yachibadwa ya dongosolo lamanjenje. Magnesium imatha kuthyola ndikuletsa kupangika kwa zolembera za amyloid zokhudzana ndi dementia, kuletsa zolembera zokhudzana ndi dementia kuti zisawononge ntchito ya neuronal, kuchepetsa chiopsezo cha kufa kwa neuronal, ndikusunga ma neurons. ntchito yachibadwa, imalimbikitsa kusinthika ndi kukonza minofu ya mitsempha, potero kupewa matenda a maganizo.

Kodi muyenera kudya bwanji magnesium tsiku lililonse?

Zakudya zovomerezeka (RDA) za magnesium zimasiyana malinga ndi zaka komanso jenda. Mwachitsanzo, amuna akuluakulu amafunikira pafupifupi 400-420 mg patsiku, kutengera zaka. Azimayi akuluakulu amafunikira 310 mpaka 360 mg, kutengera zaka ndi mimba.

Nthawi zambiri, mutha kupeza magnesium yokwanira kudzera muzakudya zanu. Masamba obiriwira obiriwira monga sipinachi ndi kale ndi magwero abwino kwambiri a magnesium, monga mtedza ndi njere, makamaka ma amondi, ma cashews, ndi mbewu za dzungu.

Mutha kupezanso magnesiamu kuchokera kumbewu zonse monga mpunga wabulauni ndi quinoa, ndi nyemba monga nyemba zakuda ndi mphodza. Ganizirani kuwonjezera nsomba zamafuta monga salmon ndi mackerel, komanso zamkaka monga yogati, zomwe zimapatsanso magnesiamu.

Zakudya zokhala ndi magnesium

Zakudya zabwino kwambiri za magnesium ndizo:

●sipinachi

● amondi

●nyemba zakuda

●Quinoa

●njere za dzungu

●avocado

● Tofu

Kodi mukufunikira zowonjezera za magnesium?

Pafupifupi 50% ya akuluakulu aku America sadya kuchuluka kwa magnesium, komwe kumatha kuyambitsidwa ndi zifukwa zingapo.

Nthawi zina, anthu samapeza magnesiamu wokwanira kuchokera ku chakudya. Kuperewera kwa Magnesium kungayambitse zizindikiro monga kukokana kwa minofu, kutopa, kapena kugunda kwa mtima kosakhazikika. Anthu omwe ali ndi matenda ena, monga matenda a m'mimba, matenda a shuga, kapena uchidakwa wambiri, amathanso kukhala ndi magnesium malabsorption. Zikatero, anthu angafunike kumwa mankhwala owonjezera kuti akhalebe ndi magnesiamu okwanira m'thupi.

Othamanga kapena anthu omwe amachita masewera olimbitsa thupi kwambiri amathanso kupindula ndi zowonjezera za magnesium, chifukwa mcherewu umathandizira kugwira ntchito kwa minofu ndikuchira. Akuluakulu amatha kuyamwa magnesiamu pang'ono ndikuitulutsa mochulukirapo, motero amafunikira kumwa zowonjezera kuti akhalebe ndi milingo yabwino.

Koma ndikofunikira kudziwa kuti palibe mtundu umodzi wokha wa magnesium - pali zingapo. Mtundu uliwonse wa magnesium supplement umatengedwa ndikugwiritsidwa ntchito mosiyana ndi thupi-izi zimatchedwa bioavailability.

Magnesium L-Threonate - Imapititsa patsogolo ntchito zamaganizidwe ndi ubongo. Magnesium threonate ndi mtundu watsopano wa magnesium womwe umapezeka kwambiri chifukwa umatha kudutsa chotchinga chaubongo kupita ku nembanemba yama cell, ndikuwonjezera mwachindunji milingo ya magnesium muubongo. . Zimakhala ndi zotsatira zabwino kwambiri pakuwongolera kukumbukira komanso kuchepetsa kupsinjika kwaubongo. Zimalimbikitsidwa makamaka kwa ogwira ntchito zamaganizo!

Magnesium Taurate ili ndi amino acid yotchedwa taurine. Malinga ndi kafukufuku, ma magnesium ndi taurine okwanira amathandizira kuwongolera shuga wamagazi. Izi zikutanthauza kuti mtundu uwu wa magnesium ukhoza kulimbikitsa shuga wamagazi athanzi. Malinga ndi kafukufuku waposachedwapa wokhudza nyama, makoswe omwe ali ndi vuto la kuthamanga kwa magazi anatsika kwambiri. Tip Magnesium Taurate Itha Kulimbitsa Thanzi Lanu.

Ngati muli ndi zosowa zamabizinesi ndipo mukufuna kupeza Magnesium L-Threonate kapena magnesium taurate wochuluka, Suzhou Myland Pharm & Nutrition Inc. kampani. Pafupifupi zaka 30 zakuchulukira kwamakampani zatipanga kukhala akatswiri pakupanga, kaphatikizidwe, kupanga ndi kutumiza zinthu zazing'ono zamamolekyu.