Magnesium, chimwe chezvicherwa zvinonyanya kukosha, inokosha zvakadii? Ndeipi migumisiro yekushomeka kwemagnesium pahutano?

Magnesium ndiyo mineral yechina inowanikwa zvakanyanya mumuviri, ichitevera calcium, potassium nesodium. Chinhu ichi chinoshanda pamwe chete nema enzymes anopfuura 600 uye chinodzora maitiro akasiyana-siyana emakemikari mumuviri, kusanganisira kugadzirwa kwemapuroteni, uye mashandiro emhasuru netsinga. Muviri une magiramu angangoita 21 kusvika 28 emagnesium; 60% yayo inosanganiswa mumapfupa nemazino, 20% mutsandanyama, 20% mune dzimwe nyama dzakapfava nechiropa, uye pasi pe1% inotenderera muropa.

99% yemagnesium inowanikwa mumasero (mukati memasero) kana mumapfupa, uye 1% inowanikwa munzvimbo iri kunze kwemasero. Kusadya magnesium yakakwana kunogona kukonzera matambudziko ehutano uye kuwedzera njodzi yezvirwere zvisingaperi, zvakaita se osteoporosis, chirwere cheshuga cherudzi rwechipiri, uye chirwere chemwoyo.

Magnesiuminoita basa guru mukushandiswa kwesimba uye maitiro emasero

Kuti masero evanhu ashande zvakanaka, ane ATP molecule ine simba rakawanda (adenosine triphosphate). ATP inotanga maitiro akasiyana-siyana emakemikari nekuburitsa simba rakachengetwa mumapoka ayo e triphosphate. Kupatsanurwa kweboka rimwe kana maviri e phosphate kunoburitsa ADP kana AMP. ADP neAMP zvinozodzoserwazve muATP, maitiro anoitika kane zviuru pazuva. Magnesium (Mg2+) yakabatana neATP inokosha pakuputsa ATP kuti iwane simba.

Maenzyme anopfuura mazana matanhatu anoda magnesium sechikamu chinobatanidza, kusanganisira maenzyme ese anogadzira kana kushandisa ATP uye maenzyme anobatanidzwa mukugadzirwa kwe: DNA, RNA, mapuroteni, lipids, antioxidants (senge glutathione), immunoglobulins, uye prostate Sudu yakabatanidzwa. Magnesium inobatanidzwa mukushanda kwemaenzyme uye catalyzing enzymatic reactions.

Mamwe mabasa e magnesium

Magnesium inokosha pakugadzirwa uye kushanda kwe "second messengers" dzakadai se: cAMP (cyclic adenosine monophosphate), ichiva nechokwadi chekuti masaini anobva kunze anotumirwa mukati mesero, akadai seaya anobva kumahormone nematransmitter asina kwaakarerekera akabatana nepamusoro pesero. Izvi zvinogonesa kutaurirana pakati pemasero.

Magnesium ine basa guru mukutenderera kwemasero uye apoptosis. Magnesium inosimbisa maumbirwo emasero akadai seDNA, RNA, membrane yemasero, uye ribosomes.

Magnesium inobatanidzwa mukudzora calcium, potassium uye sodium homeostasis (electrolyte balance) nekushanda kwepombi yeATP/ATPase, nokudaro ichivimbisa kutakurwa kwe electrolytes pamwe ne membrane yesero uye kubatanidzwa kwe membrane potential (transmembrane voltage).

Magnesium inyanzvi yecalcium mumuviri. Magnesium inosimudzira kuzorora kwetsandanyama, ukuwo calcium (pamwe chete nepotassium) ichivimbisa kusungwa kwetsandanyama (tsandanyama dzemapfupa, tsandanyama dzemwoyo, tsandanyama dzakatsetseka). Magnesium inodzivirira kufara kwemasero etsinga, ukuwo calcium ichiwedzera kufara kwemasero etsinga. Magnesium inodzivirira kugwinha kweropa, ukuwo calcium ichibatsira kugwinha kweropa. Kuwanda kwemagnesium mukati memasero kwakakwira kupfuura kunze kwemasero; zvakapesana ndezvechokwadi kune calcium.

Magnesium iri mumasero ndiyo inokonzera kushandiswa kwemasero, kutaurirana kwemasero, kudzora kupisa kwemuviri (thermoregulation), electrolyte balance, kutapurirana kwetsinga, rhythm yemwoyo, kudzora BP, immune system, endocrine system uye kudzora huwandu hweshuga muropa. Magnesium inochengetwa mumapfupa inoshanda senzvimbo yekuchengetedza magnesium uye ndiyo inosarudza kunaka kwemapfupa: calcium inoita kuti mapfupa ave akaomarara uye agare, nepo magnesium ichivimbisa kuchinjika kwakati, nokudaro ichideredza kutyoka kwemapfupa.

Magnesium ine simba pakushanda kwemapfupa: Magnesium inosimudzira kuiswa kwecalcium mumapfupa uku ichidzivisa kuiswa kwecalcium mumapfupa akapfava (nekuwedzera huwandu hwe calcitonin), inomutsa alkaline phosphatase (inodiwa pakuumbwa kwemapfupa), uye inosimudzira kukura kwemapfupa.

Magnesium inowanikwa muchikafu kazhinji haikwani

Manyuko akanaka emagnesium anosanganisira zviyo zvakakwana, miriwo yemashizha matema, nzungu, mhodzi, nyemba, chokoreti yakasviba, chlorella nespirulina. Mvura yekunwa inobatsirawo mukuwaniswa kwemagnesium. Kunyangwe chikafu chisati chagadzirwa chine magnesium, shanduko mukugadzirwa kwechikafu uye maitiro ekudya zvinoita kuti vanhu vazhinji vadye magnesium shoma pane inokurudzirwa. Nyora huwandu hwemagnesium mune zvimwe zvekudya:

1. Mbeu dzemanhanga dzine 424 mg pa 100 gramu.

2. Mbeu dzeChia dzine 335 mg pa 100 gramu.

3. Sipinachi ine 79 mg pa 100 gramu.

4. Brokoli ine 21 mg pa 100 gramu.

5. Koliflower ine 18 mg pa 100 gramu.

6. Avokado ine 25 mg pa 100 gramu.

7. Nzungu dzepaini, 116 mg pa 100 g

8. Maarumondi ane 178 mg pa 100 gramu.

9. Chokoreti nhema (cocoa >70%), ine 174 mg pa 100 gramu

10. Mbeu dzehazelnut, dzine 168 mg pa 100 g

11. MaPecan, 306 mg pa 100 g

12. Kale, ine 18 mg pa 100 gramu

13. Kelp, ine 121 mg pa 100 gramu

Maindasitiri asati atanga kushanda, magnesium yaitorwa kubva pa475 kusvika 500 mg pazuva (inenge 6 mg/kg/zuva); yanhasi yaderera nemazana emg.

Kazhinji zvinokurudzirwa kuti vanhu vakuru vadye 1000-1200 mg yecalcium pazuva, inova yakaenzana nezvinodiwa zvezuva nezuva zve500-600 mg yemagnesium. Kana kudya calcium kwakawedzerwa (semuenzaniso kudzivirira osteoporosis), kudya magnesium kunofanirawo kugadziriswa. Muchokwadi, vanhu vakuru vazhinji vanodya magnesium shoma pane inokurudzirwa kuburikidza nekudya kwavo.

Zviratidzo Zvinogona Kuitika zveKushomeka kweMagnesium Kushomeka kwemagnesium kunogona kukonzera matambudziko akawanda ehutano uye kusarongeka kwema electrolyte. Kushomeka kwemagnesium kwenguva refu kunogona kukonzera kukura kana kufambira mberi kwezvirwere zvakawanda (zvakapfuma):

zviratidzo zvekushaikwa kwemagnesium

Vanhu vazhinji vanogona kunge vasina magnesium yakakwana asi vasingatombozvizivi. Heano mamwe ezviratidzo zvikuru zvekuchenjerera zvinogona kuratidza kana uine magnesium shoma:

1. Kurwadziwa kwemakumbo

70% yevanhu vakuru nevana 7% vanonzwa kurwadziwa kwemakumbo nguva dzose. Zvakazoonekwa kuti kurwadziwa kwemakumbo kunogona kupfuura kungonetsa chete—kunogonawo kuva kunorwadza zvikuru! Nekuda kwebasa remagnesium mukuita kuti tsandanyama dzishande zvakanaka uye kusimba kwetsandanyama, vaongorori vakaona kuti kushomeka kwemagnesium ndiko kunowanzo kukonzera.

Nyanzvi dzezvehutano dziri kuramba dzichiwedzera kunyora mishonga yekuwedzera magnesium kubatsira varwere vavo. Chirwere chemakumbo asina kugadzikana chimwe chiratidzo chekushaikwa kwemagnesium. Kuti ukunde kurwadziwa kwemakumbo uye chirwere chemakumbo asina kugadzikana, unofanirwa kuwedzera kudya kwako magnesium nepotassium.

2. Kushaya hope

Kushaikwa kwemagnesium kunowanzova chikonzero chezvirwere zvekurara zvakaita sekuzvidya mwoyo, kusashanda zvakanaka, uye kusagadzikana. Vamwe vanofunga kuti izvi zvinokonzerwa nekuti magnesium inokosha pakushanda kweGABA, neurotransmitter inodzivirira iyo "inodzikamisa" uropi uye inosimudzira kuzorora.
Kutora magnesium inosvika 400 mg usati warara kana kudya kwemanheru ndiyo nguva yakanakisisa yekudya. Pamusoro pezvo, kuwedzera chikafu chine magnesium yakawanda mukudya kwako kwemanheru - senge sipinachi ine zvinovaka muviri - kunogona kubatsira.

3. Kurwadziwa kwetsandanyama/fibromyalgia

Chidzidzo chakaburitswa muMagnesium Research chakaongorora basa remagnesium muzviratidzo zvefibromyalgia ndokuona kuti kuwedzera kudya magnesium kwakadzikisa marwadzo uye kunyorova uye kwakavandudzawo zviratidzo zveropa rekudzivirira muviri.
Kazhinji ichibatanidzwa nezvirwere zve autoimmune, chidzidzo ichi chinofanira kukurudzira varwere vane fibromyalgia sezvo chichiratidza mhedzisiro inogona kuita magnesium supplements mumuviri.

4. Kunetseka

Sezvo kushomeka kwemagnesium kuchikanganisa sisitimu yetsinga, uye kunyanya GABA mumuviri, migumisiro inogona kusanganisira kushatirwa nekutya. Sezvo kushomeka kwacho kuchikura, kunogona kukonzera kuzvidya mwoyo kwakanyanya uye, muzviitiko zvakakomba, kuora mwoyo uye kuona zvinhu zvisipo.
Kutaura zvazviri, magnesium yakaratidzwa kuti inobatsira kudzikamisa muviri, tsandanyama, uye kuvandudza manzwiro. Ichi chinhu chakakosha pamanzwiro. Chimwe chinhu chandinokurudzira varwere vangu vane kuzvidya mwoyo nekufamba kwenguva uye vakaona mhedzisiro yakanaka kutora magnesium zuva nezuva.
Magnesium inodiwa pakushanda kwese kwemasero kubva mudumbu kusvika kuuropi, saka hazvishamisi kuti inokanganisa masisitimu akawanda kudaro.

5. Kukwira kweropa

Magnesium inoshanda pamwe chete necalcium kutsigira BP yakakodzera uye kuchengetedza mwoyo. Saka kana usina magnesium yakakwana, unowanzovawo necalcium shoma uye unowanzobatwa neBP yakakwira, kana kuti BP yakakwira.
Ongororo yakaitwa nevanhu 241,378 yakaburitswa muAmerican Journal of Clinical Nutrition yakawana kuti kudya chikafu chine magnesium yakawanda kunoderedza njodzi yekurohwa ne8 muzana. Izvi zvakakosha tichifunga kuti BP inokonzera 50% yekurohwa nemwoyo pasi rose.

6. Chirwere cheshuga cherudzi rwechipiri

Chimwe chezvinhu zvina zvikuru zvinokonzera kushomeka kwemagnesium chirwere cheshuga cherudzi rwechipiri, asi ichi chiratidzo chinowanzoitika. Semuenzaniso, vaongorori vekuBritain vakaona kuti pakati pevanhu vakuru 1,452 vavakaongorora, mazinga emagnesium akaderera aiwanzoonekwa nevanhu vane chirwere cheshuga chitsva ka10 uye ka8.6 anowanikwawo kuvanhu vane chirwere cheshuga chinozivikanwa.
Sezvinotarisirwa kubva mudata iri, kudya kwakapfuma mumagnesium kwakaratidzwa kuderedza zvakanyanya njodzi yechirwere cheshuga cherudzi rwechipiri nekuda kwebasa remagnesium mukuchinja kweglucose mumuviri. Imwe ongororo yakawana kuti kungowedzera magnesium (100 mg pazuva) kunoderedza njodzi yechirwere cheshuga ne15%.

7. Kuneta

Simba shoma, kushaya simba, uye kuneta zviratidzo zvinowanzoonekwa zvekushaikwa kwemagnesium. Vanhu vazhinji vane chronic fatigue syndrome vanewo kushomeka kwemagnesium. University of Maryland Medical Center inoti 300-1,000 mg yemagnesium pazuva inogona kubatsira, asi iwe unofanirwawo kungwarira nekuti magnesium yakawandisa inogonawo kukonzera manyoka. (9)
Kana ukaona mhedzisiro iyi, unogona kungoderedza dose yako kusvika mhedzisiro yacho yapera.

8. Migraine

Kushaikwa kwemagnesium kwakabatana nekurwadza kwemusoro nekuda kwekukosha kwayo mukuenzanisa ma neurotransmitters mumuviri. Zvidzidzo zvakaongororwa ne placebo zvinoratidza kuti kudya 360-600 mg yemagnesium pazuva kunogona kuderedza kuwanda kwemusoro kusvika ku42%.

9. Osteoporosis

Sangano reNational Institutes of Health rinoti "muviri wemunhu wese une magiramu angangoita 25 emagnesium, inenge hafu yacho inowanikwa mumapfupa." Zvakakosha kuziva izvi, kunyanya kune vakwegura vari panjodzi yekuve nemapfupa asina kusimba.
Nerombo rakanaka, pane tariro! Chidzidzo chakaburitswa muTrace Element Research in Biology chakaona kuti kuwedzerwa kwemagnesium "zvikuru" kwakanonotsa kukura kwe osteoporosis mushure memazuva makumi matatu. Pamusoro pekutora magnesium supplements, unofanirawo kufunga nezvekutora mavhitamini D3 neK2 akawanda kuti uwedzere kuwanda kwemapfupa.

Zvinhu Zvinokonzera Kushaikwa kweMagnesium

Zvinhu zvakasiyana-siyana zvinogona kukonzera kushomeka kwemagnesium:

Kudya magnesium shoma muzvokudya:

Kufarira chikafu chakagadziriswa, kunwa doro zvakanyanya, kushaya nzara, uye kukwegura.

Kudzikira kwekunwa kwemagnesium mudumbu kana kusabatwa zvakanaka kwemagnesium:

Zvikonzero zvinogona kunge zvinosanganisira manyoka kwenguva refu, kurutsa, kunwa doro zvakanyanya, kudzikira kweacid mudumbu, kudya calcium yakawanda kana potassium, kudya mafuta akawanda, kukwegura, kushomeka kwevhitamini D, uye kushandisa heavy metals (aluminium, lead, cadmium).

Kutorwa kwemagnesium mumuviri kunoitika mudumbu (kunyanya mudumbu diki) kuburikidza nekupararira kweropa (paracellular) uye kushanda kuburikidza neion channel TRPM6. Kana uchitora 300 mg yemagnesium zuva nezuva, mwero wekutorwa kwemagnesium unotangira pa30% kusvika 50%. Kana kudya magnesium kwakaderera kana kuti magnesium yakawanda muropa iri pasi, kutorwa kwemagnesium kunogona kuvandudzwa nekuwedzera kutorwa kwemagnesium mumuviri kubva pa30-40% kusvika 80%.

Zvinogoneka kuti vamwe vanhu vane sisitimu yekufambisa inoshanda zvisina kunaka ("kusakwanisa kunyudza muviri zvakanaka") kana kuti isina kukwana zvachose (kushomeka kwemagnesium). Kunyudzwa kwemagnesium kunoenderana zvishoma kana zvachose nekupararira kwemuviri (kunyudzwa kwe10-30%), saka kushomeka kwemagnesium kunogona kuitika kana kunyudzwa kwemagnesium kusina kukwana kuti ishandiswe.

Kuwedzera kwe magnesium kubva muitsvo

Zvingangove zvikonzero zvinosanganisira kukwegura, kushushikana kwenguva refu, kunwa doro zvakanyanya, chirwere chemetabolic syndrome, kudya calcium yakawanda, kofi, zvinwiwa zvisina doro, munyu, uye shuga.
Kuongororwa kwekushomeka kwemagnesium

Kushaikwa kwemagnesium kunoreva kudzikira kwehuwandu hwemagnesium mumuviri. Kushaikwa kwemagnesium kwakajairika, kunyangwe kune vanhu vane mararamiro anoita seane hutano, asi kazhinji havafungidzirwi. Chikonzero cheizvi kushaikwa kwezviratidzo zvemazuva ese (zvechirwere) zvekushaikwa kwemagnesium zvinogona kuonekwa nekukasika.

1% chete yemagnesium inowanikwa muropa, 70% iri muchimiro cheionic kana kuti inobatanidzwa neoxalate, phosphate kana citrate, uye 20% inobatanidzwa nemapuroteni.

Kuongororwa kweropa (kunze kwemasero emagnesium, magnesium mumasero matsvuku eropa) hazvina kunaka pakunzwisisa mamiriro emagnesium mumuviri wese (mapfupa, tsandanyama, nedzimwe nyama). Kushaikwa kwemagnesium hakuwanzoenderana nekudzikira kwemazinga emagnesium muropa (hypomagnesemia); magnesium ingangodaro yakaburitswa mumapfupa kana dzimwe nyama kuti ropa rive rakajairwa.

Dzimwe nguva, hypomagnesemia inoitika kana mamiriro emagnesium ari akajairwa. Mazinga emagnesium muropa anonyanya kuenderana nechiyero chiripo pakati pekudya magnesium (izvo zvinoenderana nehuwandu hwemagnesium muropa uye kunwa kwemudumbu) uye kubviswa kwemagnesium mumuviri.

Kuchinjana kwemagnesium pakati peropa nenyama kunononoka. Mazinga emagnesium muropa anowanzo gara ari mukati mechikamu chakamanikana: kana huwandu hwemagnesium muropa hukadzikira, kunyudzwa kwemagnesium mudumbu kunowedzera, uye kana huwandu hwemagnesium muropa hukakwira, kuburitswa kwemagnesium muitsvo kunowedzera.

Mazinga emagnesium muropa ari pasi pehuwandu hwechiverengero (0.75 mmol/l) zvinogona kureva kuti kunyudzwa kwemagnesium mudumbu kwakaderera zvakanyanya kuti itsvo dzikwanise kutsiva zvakakwana, kana kuti kunyudzwa kwemagnesium mudumbu hakubhadharwi nekunyudzwa kwemagnesium zviri nani. Nzira yekugaya inobhadharwa.

Kushomeka kwemagnesium muropa kunowanzoreva kuti kushomeka kwemagnesium kwagara kuripo kwenguva yakareba uye kunoda kuwedzerwa kwemagnesium panguva yakakodzera. Kuyerwa kwemagnesium muropa, masero matsvuku eropa, uye weti kunobatsira; nzira yazvino yekusarudza mamiriro ese emagnesium ndeye (mutsinga) magnesium loading test. Mukuyedzwa kwekushushikana, 30 mmol yemagnesium (1 mmol = 24 mg) inopinzwa zvishoma nezvishoma nemukati kwemaawa masere kusvika gumi nemaviri, uye kuburitswa kwemagnesium muweti kunoyerwa mumaawa makumi maviri nemana.

Kana paine kushomeka kwemagnesium (kana kuti zviri pachena), kuburitswa kwemagnesium muitsvo kunodzikira zvakanyanya. Vanhu vane magnesium yakanaka vanoburitsa 90% yemagnesium muweti yavo mumaawa makumi maviri nemana; kana vasina kukwana, magnesium isingasviki 75% ichaburitswa mumaawa makumi maviri nemana.

Mazinga emagnesium mumasero matsvuku eropa chiratidzo chiri nani chemamiriro emagnesium pane mazinga emagnesium muropa. Mukudzidza kwakaitwa kuvanhu vakuru, hapana aiva nemazinga emagnesium muropa, asi 57% yevanhu vakaongororwa vaiva nemazinga emagnesium mumasero matsvuku eropa. Kuyerwa kwemagnesium mumasero matsvuku eropa hakuna ruzivo rwakawanda pane bvunzo yemagnesium: zvichienderana nebvunzo yemagnesium, 60% chete yezviitiko zvekushaikwa kwemagnesium zvinowanikwa.

chinowedzera magnesium

Kana magnesium yako yakaderera zvakanyanya, unofanira kutanga wavandudza maitiro ako ekudya uye kudya zvekudya zvakawanda zvine magnesium yakawanda.

Makemikoro eOrganomagnesium akadai semagnesium taurate uyeMagnesium L-Threonatezvinonyudzwa zviri nani. Magnesium threonate inonyudzwa isina kuchinja kuburikidza nemukati memucosa magnesium isati yapwanyika. Izvi zvinoreva kuti kunyudzwa kuchakurumidza uye hakuzokanganiswi nekushaikwa kweacid mudumbu kana zvimwe zvicherwa zvakaita secalcium.

Kudyidzana nemimwe mishonga

Doro rinogona kukonzera kushomeka kwemagnesium. Zvidzidzo zvepamberi pekiriniki zvinoratidza kuti kuwedzerwa kwemagnesium kunodzivirira kuputika kweropa kunokonzerwa neethanol uye kukuvara kwetsinga dzeropa muuropi. Panguva yekurega doro, kuwedzerwa kwemagnesium kunogona kuderedza kushaya hope uye kuderedza huwandu hweGGT muropa (serum gamma-glutamyl transferase chiratidzo chekushanda kwechiropa uye chiratidzo chekunwa doro).