Mukutsvaga kwedu kwehutano huri nani uye kugara zvakanaka kwese, tinowanzosangana neakasiyana makomisheni uye mamorekuru anoita basa rakakosha mukuwedzera kugona kwemiviri yedu. Adenosine, nucleoside inongoitika, nderimwe remorekuru riri kugamuchira kuwedzera kutarisisa kune zvakakosha zvehutano. Kubva pakusimudzira hutano hwemoyo kusvika pakupa simba nekutsigira metabolism, adenosine ine mukana mukuru wekusimbisa miviri yedu kubva mukati kunze.
Magnesium inoitika pachisikirwo yakakosha mineral uye electrolyte inomiririrwa nekemikari chiratidzo "Mg" pa periodic tafura yezvinhu. Ndiyo yechisere yakanyanya kuwanda pasi uye inoita basa rakakosha mumaserura mazhinji maitiro mumuviri.
Kubva pametabolism kusvika pakushanda kwemamhasuru, magnesium inobatanidzwa mune zvinopfuura mazana matatu enzymatic reactions mumiviri yedu, zvichiita kuti ive yakakosha micronutrient yehutano hwese. Inoita basa rekuchengetedza kushanda zvakanaka kwetsandanyama, masero etsinga, uye mwoyo. Iyi mineral yakakosha inobatanidzwawo muDNA synthesis, protein synthesis, uye kugadzirwa kwesimba. Pamusoro pezvo, inobatsira kudzora BP, mazinga eshuga yeropa, uye inotsigira immune system ine hutano.
Kuenzaniswa nezvimwe zvinovaka muviri, miviri yedu haidi magnesium yakawanda, asi isu tichiri kuda kugara tichiwedzera magnesium kuburikidza nechikafu kana magnesium yekuwedzera kudzivirira zviratidzo zvekushaya magnesium. Magnesium iripo mune zvimwe zvekudya zvakasikwa. Ehe, kune avo vane chikafu chimwe chete, chinogona kuwedzerwa kune zvimwe zvikafu nenzira yekuwedzera yekugadzira uye inopiwa muchimiro chemauto ezvekudya zvechiuto.
Ndezvipi zvokudya zvine magnesium zvakapfuma zvinofanira kuiswa mukudya kwako? Dzimwe sarudzo dzakanaka dzinosanganisira miriwo yakasvibira yemashizha, nyemba, nzungu uye zviyo, asi vanhu vazhinji vanotadza kuzadzisa zvinokurudzirwa kudya zuva nezuva. Mune ino kesi, magnesium yekuwedzera inogona kunge iri nyore uye yakavimbika sarudzo. Gara uchibvunza nyanzvi yezvehutano usati watanga chero chitsva chekuwedzera.
Zviratidzo zvakajairika zvekushomeka kwe magnesium:
●Tsandanyama dzinotsemuka uye cramps
●Kuneta uye kupera simba
●palpitations
●Matambudziko ehope
●Nyaya dzeutano hwepfungwa
●Osteoporosis uye mapfupa asina kusimba
●Hypertension
●Zvinosemesa
●Kushaya zvokudya zvinovaka muviri
●Hutano hwemoyo uye BP
Hypertension chirwere chakajairika chinobata mamirioni avanhu pasi rese. Inomanikidza mwoyo wako kushanda nesimba, izvo zvinoisa kushushikana pamhasuru yemwoyo uye pakupedzisira zvinotungamirira kuhosha yemwoyo.
Iyi mineral yakakosha pakuchengetedza hutano hwehutano hwemwoyo. Magnesium inotsigira hutano hwemoyo nekuzorodza uye kudzikisa tsinga dzeropa, kuve nechokwadi chekuyerera kweropa uye kuderedza njodzi yekukwira kweropa, chirwere chemoyo, uye sitiroko. Mukuwedzera, magnesium inobatsira mhasuru yemwoyo kushanda zvakanaka uye inoderedza njodzi yekurova kwemoyo kusingaite uye zvimwe zvirwere zvemoyo.
Kusanganisira magnesium-yakapfuma chikafu mukudya kwako kunogona kubatsira kusimudzira hutano hwemoyo uye yakajairika BP.
●Utano hwetsandanyama uye kuzorora
Magnesium yakakosha pakuchengetedza zvakakwana tsandanyama basa uye kudzivirira tsandanyama spasms uye spasms. Inosimudzira kudzorwa kwetsandanyama contraction, kubatsira tsandanyama kuzorora uye chibvumirano kuitira kuti vashande nemazvo uye kupora zvakanaka. Vamhanyi uye vanhu vakagwinya vanogona kubatsirwa kubva kune magnesium yekuwedzera kudzivirira kukuvara kwemhasuru uye kutsigira mushure mekurovedza muviri kupora.
●Kugadzirwa kwesimba uye metabolism
Magnesium inobatanidzwa mukuita kwesimba rekugadzira mukati memasero edu. Inobatsira kushandura chikafu kuita simba uye inosimudzira synthesis yeadenosine triphosphate (ATP), iyo huru sosi yesimba mumiviri yedu. Yakakwana magnesium yemukati inogona kusimudzira metabolism, kuchengetedza yakakwira simba rekubuda, kuwedzera kutsungirira, kuderedza manzwiro ekuneta uye kupera simba, uye kutichengeta takasimba zuva rese.
●Neural function uye stress management
Kuchengeta yakakwana magnesium mazinga kunogona kukanganisa zvakanyanya hutano hwedu hwepfungwa nekusimudzira hutano hwehutano hwetsinga uye kushushikana kwekugadzirisa. Magnesium inobatsira kudzora ma neurotransmitters, ayo anogona kubatsira kuvandudza manzwiro, kuderedza kushushikana uye kunatsiridza kunaka kwekurara. Uyezve, inotsigira kugadzirwa kwe serotonin, neurotransmitter yakabatana nekunzwa kwekugara zvakanaka.
●Bone hutano uye kudzivirira osteoporosis
Magnesium's hutano mabhenefiti anowedzerawo kune yedu skeletal system. Ndiyo mineral yakakosha yekuchengeta mapfupa akasimba uye ane hutano. Magnesium inobatsira kudzora mazinga ecalcium uye inova nechokwadi chekutorwa uye kugovera kwakaringana mumuviri wese, izvo zvakakosha pakuwanda kwemapfupa. Pasina kukwana kwakakwana kwe magnesium, njodzi ye osteoporosis uye zvimwe zvirwere zvine chokuita nemapfupa zvinogona kuwedzera. Kugara uchidya magnesium, pamwe chete nezvimwe zvinovaka mapfupa, zvinogona kubatsira zvakanyanya kuchengetedza mapfupa ako akasimba sezvaunokura.
●Digestive system hutano uye kubuda
Magnesium inoita basa rakakosha mukuchengetedza hutano hwekugaya. Inoshanda semushonga wemusikirwo, inosimudzira mafambiro, inodzivirira kuvimbiswa, uye inobatsira kubvisa tsvina kubva mumuviri. Kuwana magnesium yakakwana inotsigira hutano hwekugaya, inoderedza njodzi yechirwere chemudumbu, uye inovandudza hutano hwese hwematumbu.
●Vandudza kunaka kwekurara
Magnesium yakaratidzwa kubatsira kuderedza zviratidzo zvekusagadzikana uye kushaya hope. Inovandudza kugona kwekurara, inoderedza nguva yainotora kurara, uye inowedzera nguva yekurara.
Magnesium inobatanidzwa mukugadzirisa kwe melatonin, hormone inodzora kurara kwedu-kumuka kutenderera. Yakakwana magnesium mazinga anogona kubatsira kutsigira kugadzirwa uye kuburitswa kwemelatonin, zvichikonzera kurara kwakanyanya.
Pamusoro pezvo, magnesium inogona kubatsira kudzora kuita kweiyo stress hormone cortisol. Nekudzikisa mazinga ecortisol, magnesium inogona kubatsira kudzoreredza kushushikana uye kusagadzikana izvo zvinogona kukanganisa kurara.
1. Sipinachi
Tanga rwendo rwako rwakapfuma nemagnesium ine mashizha ane mashizha akasiyana-siyana: sipinachi. Muriwo uyu wakaomeswa nemuviri haungori ne magnesium yakawanda chete, asiwo munobva iron, calcium, uye mavhitaminzi A uye K. Sipinachi inofanirwa kuva nayo mumasaladhi, masmoothies, omelets, kana kusvirwa-fried side dishes.
2. Maamondi
Sangana nezvido zvako zve magnesium nemaarumondi mashoma. Pamusoro pekupfuma mu magnesium, nzungu idzi dzakakanuka dzinopa mafuta akawanda ane hutano, fiber, uye mapuroteni. Nakidzwa nemaarumondi sechikafu, uvasanganise kuita ruomba runyoro rwearumondi, kana kuti shandisa kuwedzera kukoromoka kunofadza kumasaladhi.
3. Avocado
Nakidzwa nekunaka kunaka kweavocados, imwe yakanakisa sosi yekudya magnesium. Avocados anozivikanwa nemafuta ane hutano uye akapfuma mune akawanda mavhitamini nemamineral. Vadimbure pachigunwe, wovawedzera kumasaladhi kana kuti smoothies, kana kuita classic guacamole kuti uwedzere kudya kwako.
4. Chokoreti yakasviba
Hongu, unoverenga izvozvo! Chokoreti yakasviba ine mwero huwandu hwe magnesium. Ichi chinonaka chinonaka chine hutano hwakasiyana-siyana, kusanganisira ma antioxidants anobatsira kuderedza ropa uye kuwedzera kushanda kwehuropi. Nakidzwa nechidimbu chidiki chechokoreti yakasviba uye unakirwe kuravira kwayo kunonaka uchibatanidza magnesium mukudya kwako.
5. Quinoa
Quinoa inowanzonzi superfood, yakapfuma mu magnesium uye inopa puroteni yakakwana. Shandisa iyi zviyo zvekare panzvimbo yemupunga wenguva dzose kana pasta kuti uwedzere kudya kwako magnesium uchibatsirwa kubva kune yakakwira fiber uye amino acid yemukati.
6. Salmon
Salmon haingopi chete hupfumi hwe omega-3 fatty acids, asiwo inopa hutano hwehutano hwe magnesium. Ihove iyi inoshandiswa zvakasiyana-siyana iri nyore kubika uye inogona kugochwa, kubikwa, kana kutoitwa ma taco ehove anonaka. Kuisa salmon mukudya kwako hakuna kunaka kumoyo wako chete, asi zvakare yakanakira mazinga ako emagnesium.
7. Black beans
Bhinzi nhema chinhu chikuru mumabikisheni mazhinji uye chitubu chezvirimwa-based protein, fiber uye magnesium. Ungave uri kugadzira soup inonaka yechichi, soup yakasviba yebhinzi kana kuwedzera kune saladhi, bhinzi nhema inzira yakanaka yekuwedzera kudya kwako kwemagnesium uchifarira kudya kunonaka.
8. Mbeu dzenhanga
Idiki asi ine simba, mhodzi dzenhanga ihome yezvinovaka muviri, kusanganisira magnesium. Izvi zvakakasharara zvakakanyiwa zvakazara ne antioxidants uye zviri kuwedzera kukuru kusimudzira kukosha kwekudya kwemasaladhi, yoghuti, kana mabhawa emumba egranola.
9. Yogati
Yogurt haingopi maprobiotics (mabhakitiriya akanakira ura hwako) asi zvakare inopa pfupa-kusimbisa calcium uye magnesium. Nakidzwa nekapu yeyogati ine muchero mutsva, zviyo, kana kumwaya nenzungu dzakachekwa kuti udye kudya kwemangwanani kunonaka uye kunovaka muviri kana snack.
10. Flaxseed
Flaxseeds ine hutano uye yakazara nemaminerari, fiber, uye anti-inflammatory omega-3 fatty acids. Vanotipawo ma antioxidants anonzi lignans, ayo anogona kubatsirawo kusimudzira chiyero chehomoni.
1. Magnesium Citrate
Magnesium citrate ndeimwe yeanonyanya kufarirwa mafomu e magnesium ekuwedzera nekuda kwekukwira kwayo bioavailability. Citrate ingredient inowedzera kubatwa kwe magnesium mumuviri. Inowanzo shandiswa kutsigira hutano hwekugaya sezvo ichiita sechisikigo laxative. Pamusoro pezvo, magnesium citrate inobatsira kusimudzira hutano hwemapfupa uye kuchengetedza yakajairika moyo mutinhimira. Nekudaro, iyo laxative mhedzisiro inogona kunge isina kukodzera kumunhu wese, uye zvakanakisa kubvunza nyanzvi yehutano usati watanga chero mitsva yekuwedzera.
2. Magnesium glycinate
Magnesium glycinate inonyatso kushivirira uye nyore kutorwa fomu ye magnesium. Inosanganiswa neamino acid glycine kubatsira kuzorora mhasuru uye kukurudzira pfungwa yekudzikama. Iyi fomu ye magnesium inonyanya kubatsira kune vanhu vanotambura nekushushikana, kushushikana, kana nyaya dzine chekuita nekurara. Pamusoro pezvo, kashoma kukonzeresa kusagadzikana kwekugaya, zvichiita kuti ive yakakodzera kune vanhu vane dumbu rinonzwa.
3. Magnesium oxide
Magnesium oxide inokwanisika uye inowanzo shandiswa magnesium yekuwedzera. Iyo ine chikamu chepamusoro che elemental magnesium, asi haina kunyudzwa nyore nemuviri kupfuura mamwe mafomu. Inowanzo shandiswa semushonga wekubvisa dumbu uye inofanira kutorwa nekuchenjerera kudzivirira kuwandisa sezvo kunogona kukonzera manyoka. Vanhu vane hura hwemazuva ose vanogona kusabatsirika semamwe mafomu nekuda kwekuderera kwekunyudza.
4. Magnesium L-threonate
Magnesium threonate kana L-threonate imhando yekugadzira magnesium inozivikanwa nekugona kwayo kuyambuka ropa-brain barriers. Inotorwa kubva kuL-threonate uye inonyanya kuwanikwa nekuti inonyatso kutorwa nemuviri uye ichishandurwa kuita magnesium, nekudaro ichiwedzera magnesium muropa. Magnesium L-threonate inonatsiridza synaptic chiitiko, nekudaro ichiwedzera kugona kwehuropi kudzidza nekugadzirisa-dambudziko, uye inosimudzira hutano hwemuviri nehuropi ukuwo iine anti-kuzvimba, antioxidant, uye inotsigira hutano hwemoyo. Mukuwedzera, magnesium L-threonate inogona kubatsira muviri kuzorora uye kubvisa kushushikana uye kusagadzikana, nekudaro kuvandudza kunaka kwekurara. Inogonawo kutsigira kugadzirwa kwemahomoni ekurara, akadai semelatonin.
Magnesium Taurate musanganiswa wemaminerari akakosha magnesium uye taurine. Semushonga wakakosha kumuviri wemunhu, magnesium inotora chikamu mune zvinopfuura mazana matatu biochemical reaction. Izvo zvakakosha kune hutano hwemapfupa, kugadzirwa kwesimba uye zvakajairika nerve basa. Taurine inosanganiswa ne magnesium kuti iwedzere kubatwa kwayo uye bioavailability.
Iko kusanganiswa kwe magnesium uye taurine muMagnesium Taurate inofungidzirwa kuti inopa mamwe mabhenefiti. Iyi komputa yakasarudzika inowanzokurudzirwa kune vanhu vanotambura nemoyo wemoyo matambudziko. Zvimwe zvidzidzo zvinoratidza kuti magnesium taurate inogona kubatsira kudzora BP uye kutsigira hutano hwemoyo wese.
Magnesium taurine inogona kubatsira kuderedza kushushikana uye kukurudzira kuzorora, sezvo zvese magnesium uye taurine zvine sedative zvimiro. Inogona kubatsira kurwisa kusagadzikana, kuvandudza kunaka kwekurara, uye kubvisa zviratidzo zvekuora mwoyo.
Mubvunzo: Ndeipi basa re magnesium muhutano hwedu?
A: Magnesium inoita basa rakakosha mukuchengetedza hutano hwese uye kugara zvakanaka. Inobatanidzwa mumabasa akawanda emuviri, anosanganisira kugadzirwa kwesimba, tsandanyama uye tsinga, DNA synthesis, uye kudzora kweBP.
Mubvunzo: Sei magnesium yakakosha kune hutano hwemwoyo?
A: Magnesium yakakosha pakuchengetedza moyo une hutano. Inobatsira kuzorodza mitsipa yeropa, iyo inosimudzira kuyerera kweropa kwakakodzera uye inoderedza njodzi yekukwira kweropa uye chirwere chemoyo. Uyezve, magnesium inobatanidzwa mukuchengetedza moyo wakadzikama rhythm uye kudzivirira kurova kwemwoyo kusina kujairika.
Disclaimer: Ichi chinyorwa ndecheruzivo rwese chete uye hachifanirwe kutorwa sechero zano rekurapa. Imwe yeruzivo rweblog post runobva kuInternet uye haina hunyanzvi. Iyi webhusaiti inongova nebasa rekugadzirisa, kufomatidza uye kugadzirisa zvinyorwa. Chinangwa chekuendesa rumwe ruzivo hachirevi kuti unobvumirana nemaonero ayo kana kusimbisa uchokwadi hwezvirimo. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Oct-23-2023
