Yakakosha sei magnesium, imwe yemaminerari akakosha? Ndeapi maitiro ehutano ekushaya magnesium?

Magnesium ndiyo yechina yakanyanya kuwanda mumuviri, mushure mecalcium, potasium uye sodium. Ichi chinhu chine cofactor yeanopfuura mazana matanhatu ee enzyme masisitimu uye inogadzirisa akasiyana biochemical maitiro mumuviri, kusanganisira mapuroteni synthesis, uye tsandanyama uye nerve basa. Muviri une anenge 21 kusvika 28 magiramu e magnesium; 60% yaro inosanganiswa mumapfupa emapfupa nemazino, 20% mumasumbu, 20% mune mamwe manyoro uye chiropa, uye pasi pe1% inotenderera muropa.

99% ye magnesium yakazara inowanikwa mumasero (intracellular) kana bhonzo tishu, uye 1% inowanikwa mune extracellular space. Kusakwana kwekudya kwemagesium kudya kunogona kukonzera matambudziko ehutano uye kuwedzera njodzi yezvirwere zvisingaperi zvisingaperi, senge osteoporosis, Type 2 chirwere cheshuga, uye chirwere chemoyo.

Magnesiuminoita basa repakati musimba metabolism uye cellular maitiro

Kuti ashande zvakanaka, masero emunhu ane simba rakapfuma reATP molecule (adenosine triphosphate). ATP inotanga akawanda biochemical reactions nekuburitsa simba rakachengetwa mumapoka ayo e triphosphate. Kucheneruka kweboka rimwe kana maviri phosphate kunoburitsa ADP kana AMP. ADP neAMP zvinobva zvadzoserwa zvakare muATP, maitiro anoitika zviuru zvenguva pazuva. Magnesium (Mg2+) yakasungwa kuATP yakakosha pakupwanya ATP kuti uwane simba.

Zvinopfuura 600 ma enzymes anoda magnesium se cofactor, kusanganisira ese ma enzymes anogadzira kana kudya ATP uye ma enzymes anobatanidzwa mukuumbwa kwe: DNA, RNA, mapuroteni, lipids, antioxidants (senge glutathione), immunoglobulins, uye prostate Sudu yakabatanidzwa. Magnesium inobatanidzwa mukuita ma enzymes uye catalyzing enzymatic reaction.

Mamwe mabasa e magnesium

Magnesium yakakosha pakuumbwa uye kuita kwe "vatumwa vechipiri" senge: cAMP (cyclic adenosine monophosphate), kuve nechokwadi chekuti masaini kubva kunze anofambiswa mukati mesero, seaya anobva kumahomoni uye asina kwaakarerekera anosungirirwa kuseri kwesero . Izvi zvinogonesa kutaurirana pakati pemasero.

Magnesium inoita basa musero kutenderera uye apoptosis. Magnesium inodzikamisa maseru zvimiro zvakaita seDNA, RNA, cell membranes, uye ribosomes.

Magnesium inobatanidzwa mukugadzirisa kwe calcium, potassium uye sodium homeostasis (electrolyte balance) nekuita ATP / ATPase pombi, zvichiita kuti kuve nechokwadi chekufambisa kwema electrolytes pamwe chete ne membrane yesero uye kubatanidzwa kwe membrane inogona (transmembrane voltage).

Magnesium ndeye physiological calcium antagonist. Magnesium inokurudzira kuzorora kwemhasuru, nepo calcium (pamwe chete ne potassium) inoita kuti tsandanyama iwedzere (skeletal tsandanyama, tsandanyama yemwoyo, tsandanyama yakatsetseka). Magnesium inhibits kunakidzwa kwemasero etsinga, nepo calcium inowedzera kufara kwemasero etsinga. Magnesium inhibits kugwamba kweropa, ukuwo calcium inoita kuti ropa rigwambe. Kuwanda kwemagesium mukati memasero kwakakwirira kudarika kunze kwemasero; zvinopesana ndezvechokwadi kune calcium.

Magnesium iripo mumasero inokonzeresa sero metabolism, kutaurirana kwesero, thermoregulation (tembiricha yemuviri mutemo), electrolyte chiyero, kutapurirana kwetsinga inosimudzira, moyo mutinhimira, kudzora kweropa, immune system, endocrine system uye kudzora mazinga eshuga yeropa. Magnesium yakachengetwa mumapfupa enyama inoita segiya remagetsi uye inogadzirisa kunaka kwefupa renyama: calcium inoita kuti mapfupa emapfupa ave akaomarara uye agadzikane, nepo magnesium ichivimbisa kumwe kuchinjika, nokudaro ichideredza kuitika kwekutyoka.

Magnesium ine mhedzisiro pamapfupa metabolism: Magnesium inomutsa calcium kuiswa munyama yebhonzo uku ichivharira calcium kuiswa munyama dzakapfava (nekuwedzera calcitonin mazinga), inomutsa alkaline phosphatase (inoda kuumbwa kwemapfupa), uye inosimudzira kukura kwemapfupa.

Magnesium muzvokudya kazhinji haina kukwana

Nzvimbo dzakanaka dze magnesium dzinosanganisira zviyo, miriwo yemashizha yakasvibirira, nzungu, mhodzi, nyemba, chokoreti yakasviba, chlorella uye spirulina. Kunwa mvura kunobatsirawo pakupihwa kwemagnesium. Kunyange zvazvo zvokudya zvakawanda (zvisina kugadzirwa) zvine magnesium, kuchinja kwekugadzirwa kwezvokudya uye tsika dzekudya kunoita kuti vanhu vakawanda vadye zvishoma kudarika zvakakurudzirwa kudya magnesium. Nyora iyo magnesium yemukati yezvimwe zvekudya:

1. Mbeu dzenhanga dzine 424 mg pa100 gramu.

2. Mbeu dzeChia dzine 335 mg pa100 gramu.

3. Sipinachi ine 79 mg pa100 gramu.

4. Broccoli ine 21 mg pa 100 gramu.

5. Koliflower ine 18 mg pa100 gramu.

6. Avocado ine 25 mg pa100 gramu.

7. Pine nuts, 116 mg pa 100 g

8. Maarumondi ane 178 mg pa100 gramu.

9. Chokoti yakasviba (cocoa> 70%), ine 174 mg pa100 gramu

10. Hazelnut kernels, ine 168 mg pa 100 g

11. Pecans, 306 mg pa 100 g

12. Kare, ine 18 mg pa 100 gramu

13. Kelp, ine 121 mg pa 100 gramu

Pamberi pekushanda, kudya kwemagesium kwaifungidzirwa pa475 kusvika ku500 mg pazuva (inenge 6 mg / kg / zuva); nhasi kutora mazana emamg mashoma.

Inowanzokurudzirwa kuti vanhu vakuru vadye 1000-1200 mg ye calcium pazuva, iyo yakaenzana nezvinodiwa zvezuva nezuva zve 500-600 mg ye magnesium. Kana kudya kwekarusiyamu kuchiwedzerwa (semuenzaniso kudzivirira osteoporosis), kudya kwemagnesium kunofanirawo kugadziriswa. Muchokwadi, vanhu vakuru vazhinji vanodya zvishoma pane yakakurudzirwa huwandu hwemagnesium kuburikidza nekudya kwavo.

Zvinogoneka Zviratidzo zveMagnesium Kushaikwa Kuderera kwe magnesium kunogona kutungamirira kune akati wandei matambudziko ehutano uye electrolyte kusaenzana. Kushaikwa kwenguva refu kwemagnesium kunogona kubatsira mukukura kana kufambira mberi kwehuwandu hwezvirwere (zvakapfuma):

magnesium kushomeka zviratidzo

Vanhu vazhinji vanogona kunge vasina magnesium uye vasingatombozvizivi. Heano zvimwe zvakakosha zviratidzo zvekutarisa izvo zvinogona kuratidza kana iwe uine kushomeka:

1. Makumbo emakumbo

70% yevakuru uye 7% yevana vanosangana nemakumbo emakumbo nguva dzose. Zvikasadaro, makumbo emakumbo anogona kunge asiri kungoshungurudza chete - anogonawo kurwadza zvakanyanya! Nekuda kwebasa remagnesium mukusaina neuromuscular uye kudhonzwa kwetsandanyama, vaongorori vakaona kuti kushomeka kwemagnesium ndiko kazhinji honzeri.

Vanowedzera uye vanowedzera hutano vashandi vari kunyora magnesium yekuwedzera kubatsira varwere vavo. Restless legs syndrome chimwe chiratidzo chenyevero chekushaya magnesium. Kuti ukunde makumbo emakumbo uye kusagadzikana kwemakumbo syndrome, unoda kuwedzera yako magnesium uye potassium kudya.

2. Kushaya hope

Kushaikwa kweMagnesium kunowanzo tungamira kumatambudziko ekurara akadai sekufunganya, hyperactivity, uye kusagadzikana. Vamwe vanofunga kuti izvi imhaka yekuti magnesium yakakosha pakuita kweGABA, inhibitory neurotransmitter iyo "inonyaradza" uropi uye inokurudzira kuzorora.
Kutora inenge 400 mg ye magnesium usati warara kana nekudya kwemanheru ndiyo nguva yakanakisisa yezuva yekutora kuwedzera. Pamusoro pezvo, kuwedzera magnesium-yakapfuma chikafu pakudya kwako - senge sipinachi inovaka muviri - inogona kubatsira.

3. Kurwadziwa kwetsandanyama / fibromyalgia

Chidzidzo chakaburitswa muMagnesium Tsvagiridzo yakaongorora basa re magnesium muzviratidzo zve fibromyalgia uye yakaona kuti kuwedzera magesium kudya kunoderedza marwadzo uye unyoro uye zvakare kwakavandudza masoja eropa mamaki.
Kazhinji inosanganisirwa nezvirwere zve autoimmune, chidzidzo ichi chinofanira kukurudzira varwere ve fibromyalgia sezvo ichiratidzira systemic mhedzisiro inogona kuve ne magnesium pamuviri.

4. Kuzvidya mwoyo

Sezvo kushomeka kwe magnesium kuchikanganisa iyo yepakati tsinga system, uye kunyanya kutenderera kweGABA mumuviri, mhedzisiro inogona kusanganisira kushatirwa uye kutya. Sezvo kushomeka kunowedzera, kunogona kukonzera kushushikana kwakanyanya uye, mumatambudziko akaomarara, kuora mwoyo uye kuona zvinhu.
Muchokwadi, magnesium yakaratidzwa kubatsira kudzikamisa muviri, tsandanyama, uye kubatsira kuvandudza manzwiro. Iyo yakakosha mineral kune yakazara manzwiro. Chinhu chimwe chandinokurudzira kuvarwere vangu nekushushikana nekufamba kwenguva uye ivo vaona mibairo mikuru iri kutora magnesium zuva nezuva.
Magnesium inodiwa kune ese maserura basa kubva mudumbu kuenda kuuropi, saka hazvishamisi kuti inokanganisa akawanda masisitimu.

5. High blood pressure

Magnesium inoshanda synergistically necalcium kutsigira kwakaringana BP uye kudzivirira mwoyo. Saka kana iwe usina magnesium, iwe unowanzo kuderera mu calcium uye unowanzo kwira kumusoro kweropa, kana BP.
Chidzidzo chinosanganisira 241,378 vatori vechikamu chakabudiswa muAmerican Journal of Clinical Nutrition chakawana kuti kudya kwakakwirira muzvokudya zve magnesium kwakaderedza ngozi yekurohwa ne8 muzana. Izvi zvakakosha tichifunga kuti hypertension inokonzera 50% yeischemic sitiroko munyika.

6. Type II chirwere cheshuga

Chimwe chezvikonzero zvina zvinokonzeresa kushomeka kwe magnesium chirwere cheshuga cherudzi rwechipiri, asi zvakare chiratidzo chinowanzoitika. Semuenzaniso, vatsvakurudzi veBritain vakawana kuti pakati pevakuru ve1,452 vavakaongorora, mazinga akaderera e magnesium aiva 10 nguva yakawanda inowanikwa kune vanhu vane chirwere cheshuga chitsva uye 8.6 nguva dzakawanda kune vanhu vane chirwere cheshuga chinozivikanwa.
Sezvinotarisirwa kubva kune iyi data, kudya kwe magnesium kwakaratidza kuderedza zvakanyanya njodzi yerudzi rwe 2 chirwere cheshuga nekuda kwebasa re magnesium muglucose metabolism. Chimwe chidzidzo chakawana kuti kungowedzera magnesium supplement (100 mg pazuva) kwakaderedza njodzi yechirwere cheshuga ne15%

7. Kuneta

Kuderera kwesimba, kushaya simba, uye kuneta zviratidzo zvinowanzoitika zvekushaya magnesium. Vanhu vazhinji vane chronic fatigue syndrome havanawo magnesium. Yunivhesiti yeMaryland Medical Center inoshuma kuti 300-1,000 mg yemagnesium pazuva inogona kubatsira, asi iwe unofanirwawo kungwarira nekuti yakawandisa magnesium inogona kukonzera manyoka. (9)
Kana iwe ukasangana nemhedzisiro iyi, unogona kungodzikisa dosi rako kusvika mhedzisiro yaderera.

8. Migraine

Kushaikwa kweMagnesium kwakabatanidzwa kune migraines nekuda kwekukosha kwayo mukuyeresa neurotransmitters mumuviri. Zvidzidzo zviviri-mapofu, zvinodzorwa ne placebo zvinoratidza kuti kudya 360-600 mg ye magnesium zuva rega rega kunogona kuderedza kuwanda kwemigraines kusvika ku42%.

9. Osteoporosis

National Institutes of Health inoshuma kuti “muviri womunhuwo zvake une anenge magiramu 25 e<em>magnesium, inenge hafu yawo inowanikwa mumapfupa.” Zvakakosha kuziva izvi, kunyanya kune vanhu vakuru vakwegura vari panjodzi ye brittle bone.
Zvinofadza kuti pane tariro! Chidzidzo chakaburitswa muTrace Element Research muBiology chakawana kuti magnesium supplementation "zvikuru" yakadzora kukura kweosteoporosis mushure memazuva makumi matatu. Pamusoro pekutora magnesium supplements, iwe unozodawo kufunga nezvekutora mamwe mavhitaminzi D3 uye K2 kuti uwedzere kusimba kwemapfupa.

Zvinhu zvine njodzi yekushaikwa kwe magnesium

Zvinhu zvakawanda zvinogona kukonzera kushomeka kwe magnesium:

Low dietary magnesium kudya:

Kuda kwezvokudya zvakagadziriswa, kunwa zvakanyanya, anorexia, kukwegura.

Yakaderedzwa intestinal absorption kana malabsorption ye magnesium:

Zvikonzero zvinobvira zvinosanganisira manyoka kwenguva refu, kurutsa, kunwisa doro, kuderedza kugadzirwa kweasidhi yemudumbu, kuwandisa karusiyamu kana kuti potassium kudya, kudya kwakawanda mumafuta akazara, kuchembera, kushomeka kwevhitamini D, uye kuratidzwa kune zvinorema simbi (aluminium, lead, cadmium).

Magnesium absorption inoitika mudumbu remukati (kunyanya mudumbu mudiki) kuburikidza nepassive (paracellular) kupararira uye inoshanda kuburikidza neion chiteshi TRPM6. Paunenge uchitora 300 mg ye magnesium zuva rega rega, kunwisa mazinga kubva pa30% kusvika 50%. Kana kudya kwemagesium kudyiwa kwakaderera kana serum magnesium mazinga ari pasi, magnesium absorption inogona kuvandudzwa nekuwedzera inoshanda magesium absorption kubva 30-40% kusvika 80%.

Zvinogoneka kuti vamwe vanhu vane hurongwa hwekufambisa hunoshanda zvisina kunaka ("hurombo hwekunyura simba") kana husina kukwana zvachose (kutanga kushomeka kwemagnesium). Magnesium absorption inotsamira zvishoma kana zvachose pakupararira kwepasirese (10-30% kutora), saka kushomeka kwemagnesium kunogona kuitika kana kudyiwa kwe magnesium kusakwana pakushandiswa kwayo.

Kuwedzera renal magnesium excretion

Zvikonzero zvinokwanisika zvinosanganisira kuchembera, kusagadzikana kusingaperi, kunwa zvakanyanya, metabolic syndrome, kudya kwakanyanya kwecalcium, kofi, zvinwiwa zvinonwiwa, munyu, uye shuga.
Kutsunga kwekushaya magnesium

Kushaikwa kweMagnesium kunoreva kuderera kwemazinga e magnesium mumuviri. Kushaikwa kweMagnesium kwakajairika, kunyangwe muvanhu vane mararamiro anoita seane hutano, asi ivo vanowanzo furatirwa. Chikonzero cheizvi kushaikwa kwezvakajairwa (pathological) zviratidzo zvekushomeka kwemagnesium izvo zvinogona kuzivikanwa nekukurumidza.

Chete 1% ye magnesium iripo muropa, 70% iri mune ionic fomu kana kurongeka ne oxalate, phosphate kana citrate, uye 20% inosungirirwa kumapuroteni.

Kuongororwa kweropa (extracellular magnesium, magnesium mumasero matsvuku eropa) hazvina kunaka pakunzwisisa chimiro che magnesium mumuviri wese (mapfupa, tsandanyama, mamwe matukisi). Kushaikwa kweMagnesium hakusi nguva dzose kunoperekedzwa nekuderedzwa kwemagesium mazinga muropa (hypomagnesemia); magnesium inogona kunge yakaburitswa kubva mumapfupa kana mamwe matishu kuti ajaire mazinga eropa.

Dzimwe nguva, hypomagnesemia inoitika kana magnesium chimiro chakajairika. Serum magnesium mazinga anonyanya kutsamira pachiyero pakati pekudya kwe magnesium (zvinoenderana nezvikafu zvemagesium uye kunyudzwa kwemukati) uye magnesium excretion.

Kutsinhana kwe magnesium pakati peropa nematishu kunonoka. Serum magnesium mazinga anowanzo kuramba ari mukati meiyo nhete: kana serum magnesium mazinga anodonha, mudumbu magnesium kunyudzwa kunowedzera, uye kana serum magnesium mazinga achikwira, renal magnesium excretion inowedzera.

Serum magnesium mazinga ari pasi pekukosha kwereferensi (0.75 mmol / l) inogona kureva kuti mudumbu magesium absorption yakadzikira zvakanyanya kuti itsvo dzikwanise kubhadhara zvakakwana, kana kuti kuwedzera renal magnesium excretion haibhadharwe nekuwedzera kunoshanda kwe magnesium. Iyo gastrointestinal turakiti inobhadharwa.

Low serum magnesium mazinga anowanzoreva kuti kushomeka kwe magnesium kwave kuripo kwenguva yakareba uye kunoda nguva yekuwedzera magnesium. Kuyera magnesium muserum, masero matsvuku eropa, uye weti zvinobatsira; iyo yazvino nzira yesarudzo yekuona yakazara magnesium mamiriro ndeye (intravenous) magnesium loading test. Mukuedzwa kwekunetseka, 30 mmol ye magnesium (1 mmol = 24 mg) inobatwa zvishoma nezvishoma mutsinga kwemaawa masere kusvika ku12, uye kubuda kwe magnesium muweti kunoyerwa kwemaawa makumi maviri nemana.

Muchiitiko che (kana pasi) kushaya magnesium, renal magnesium excretion yakanyanya kuderedzwa. Vanhu vane chimiro chakanaka che magnesium vachabudisa zvishoma 90% ye magnesium muweti yavo munguva ye24-awa; kana vasina kukwana, pasi pe75% ye magnesium ichave yakabudiswa munguva ye24-awa.

Magnesium mazinga mumasero matsvuku eropa chiratidzo chiri nani chechimiro che magnesium pane serum magnesium mazinga. Muchidzidzo chevakuru vakuru, hapana aive neakaderera serum magnesium mazinga, asi 57% yezvidzidzo yaive yakaderera masero matsvuku eropa magnesium mazinga. Chiyero che magnesium mumasero matsvuku eropa zvakare hachina ruzivo kupfuura magnesium stress test: maererano ne magnesium stress test, chete 60% yezviitiko zvekushomeka kwe magnesium zvinoonekwa.

magnesium kuwedzera

Kana mazinga ako e magnesium akanyanya kuderera, iwe unofanirwa kutanga wavandudza madyiro ako uye kudya zvimwe zvekudya zvakakwirira mu magnesium.

Organomagnesium makemikari akadaimagnesium taurate uyeMagnesium L-Threonatevanobatwa zviri nani. Organic yakasungwa magnesium threonate inotorwa isingachinji kuburikidza nemudumbu mucosa isati yaputswa magnesium. Izvi zvinoreva kunyura kuchave nekukurumidza uye kwete kudziviswa nekushaikwa kweasidhi yemudumbu kana mamwe mamineral akadai secalcium.

Kudyidzana nemimwe mishonga

Doro rinogona kukonzera kushaya magnesium. Preclinical zvidzidzo zvinoratidza kuti magnesium supplementation inodzivirira ethanol-induced vasospasm uye kukuvadzwa kwetsinga dzeropa muuropi. Munguva yekubvisa doro, kuwedzera kunwa magnesium kunogona kubvisa kusarara uye kuderedza serum GGT mazinga (serum gamma-glutamyl transferase chiratidzo chekusashanda kwechiropa uye mucherechedzo wekunwa doro).