Mukutsvaga kwedu hutano hwakanaka uye kugara zvakanaka, tinowanzo sangana nezvinhu zvakasiyana-siyana zvinoita basa guru mukuwedzera kugona kwemiviri yedu. Adenosine, nucleoside inowanikwa zvakasikwa, ndeimwe yemamorekuru akadaro ari kugamuchira kutariswa kuri kuwedzera nekuda kwekubatsira kwayo kwakakosha pahutano. Kubva pakusimudzira hutano hwemwoyo kusvika pakupa simba uye kutsigira metabolism, adenosine ine mukana mukuru wekusimbisa miviri yedu kubva mukati zvichienda kunze.
Magnesium iminerali inokosha inowanikwa muchisikigo uye electrolyte inomiririrwa nechiratidzo chemakemikari "Mg" patafura yeperiodic yezvinhu. Ndiyo element yechisere yakawanda kwazvo pasi pano uye inoita basa rakakosha mumabasa mazhinji emasero mumuviri.
Kubva pakushanda kwemuviri kusvika pakushanda kwetsandanyama, magnesium inobatanidzwa mukuita kweenzymes dzinopfuura 300 mumiviri yedu, zvichiita kuti ive chinhu chakakosha pahutano hwese. Inobatsira kuchengetedza mashandiro akajairika etsandanyama, masero etsinga, nemoyo. Iyi mineral inokosha inobatanidzwawo mukugadzirwa kweDNA, kugadzirwa kweprotein, uye kugadzirwa kwesimba. Pamusoro pezvo, inobatsira kudzora BP, huwandu hweshuga muropa, uye inotsigira immune system ine hutano.
Zvichienzaniswa nezvimwe zvinovaka muviri, miviri yedu haidi magnesium yakawanda, asi tichiri kuda kuwedzera magnesium nguva nenguva kuburikidza nechikafu kana magnesium supplements kudzivirira zviratidzo zvekushaikwa kwemagnesium. Magnesium inowanikwa mune zvimwe zvekudya zvechisikigo. Ehe, kune avo vane kudya kumwe chete, inogona kuwedzerwa kune zvimwe zvekudya muchimiro chekuwedzera kwakagadzirwa uye inopihwa muchimiro chezvekudya zvemauto.
Ndezvipi zvekudya zvine magnesium yakawanda zvinofanira kuiswa mukudya kwako? Zvimwe zvekudya zvakanaka zvinosanganisira miriwo yakasvibira ine mashizha, nyemba, nzungu uye zviyo zvese, asi vanhu vazhinji vanokundikana kuzadzisa zvinodiwa zuva nezuva. Muchiitiko ichi, zvinowedzera magnesium zvinogona kuva sarudzo iri nyore uye yakavimbika. Gara uchibvunza nyanzvi yehutano usati watanga chero chimwe chinhu chitsva.
Zviratidzo zvinowanzoonekwa zvekushaikwa kwemagnesium:
●Kukwenya kwetsandanyama nekurwadziwa
●Kuneta uye kushaya simba
●kurova kwemoyo zvakanyanya
●Matambudziko ekurara
●Matambudziko ehutano hwepfungwa
●Osteoporosis nemapfupa asina kusimba
●BP
●Zvinosemesa
●Kushomeka kwezvekudya zvinovaka muviri
●Kudzora hutano hwemwoyo neBP
Chirwere cheBP chirwere chinowanzoitika chinobata mamiriyoni evanhu pasi rose. Chinomanikidza moyo wako kushanda nesimba, izvo zvinoisa kushushikana pamhasuru dzemwoyo uye pakupedzisira zvinozokonzera chirwere chemwoyo.
Iyi mineral inokosha pakuchengetedza hutano hwemwoyo. Magnesium inotsigira hutano hwemwoyo nekuzorodza nekukudza mitsipa yeropa, ichivimbisa kuyerera kweropa kwakakodzera uye kuderedza njodzi yeBP yakakwira, chirwere chemwoyo, uye sitiroko. Pamusoro pezvo, magnesium inobatsira tsandanyama dzemwoyo kushanda zvakanaka uye inoderedza njodzi yekurova kwemoyo zvisina kurongeka nezvimwe zvirwere zvemoyo.
Kudya kwako kunosanganisira chikafu chine magnesium yakawanda kunogona kubatsira kusimudzira hutano hwemwoyo uye BP.
●Hutano hwetsandanyama uye kuzorora
Magnesium inokosha pakuchengetedza mashandiro akanaka emhasuru uye kudzivirira kuputika kwemhasuru. Inobatsira kudzora kusungwa kwemhasuru, ichibatsira tsandanyama kuzorora nekudzikama kuitira kuti dzishande zvakanaka uye dzipore zvakanaka. Vatambi nevanhu vanoshanda nesimba vanogona kubatsirwa nekuwedzera magnesium kudzivirira kukuvara kwemhasuru uye kutsigira kupora mushure mekurovedza muviri.
●Kugadzirwa kwesimba uye metabolism
Magnesium inobatanidzwa zvikuru mukugadzirwa kwesimba mukati memasero edu. Inobatsira kushandura chikafu kuita simba uye inokurudzira kugadzirwa kweadenosine triphosphate (ATP), iyo inonyanya kupa simba mumiviri yedu. Magnesium yakakwana inogona kukurudzira kushandiswa kwesimba mumuviri, kuchengetedza simba rakawanda, kuwedzera kutsungirira, kuderedza kuneta uye kuneta, uye kutiita kuti tirambe tiine simba mukati mezuva rese.
●Basa retsinga uye kugadzirisa kushushikana
Kuchengetedza magnesium yakakwana kunogona kukanganisa hutano hwedu hwepfungwa nekusimudzira mashandiro etsinga dzakanaka uye kudzora kushushikana. Magnesium inobatsira kudzora ma neurotransmitters, ayo anogona kubatsira kuvandudza mafungiro, kuderedza kuzvidya mwoyo uye kuvandudza kunaka kwekurara. Pamusoro pezvo, inotsigira kugadzirwa kweserotonin, neurotransmitter inobatanidzwa nemanzwiro ekugara zvakanaka.
●Kudzivirira hutano hwemapfupa ne osteoporosis
Mabhenefiti ehutano hweMagnesium anosvikawo kuhurongwa hwedu hwemapfupa. Iminerali inokosha yekuchengetedza mapfupa akasimba uye ane hutano. Magnesium inobatsira kudzora huwandu hwecalcium uye inoita kuti inyure uye ipararire mumuviri wese, izvo zvakakosha pakuwanda kwemapfupa. Pasina huwandu hwakakwana hwemagnesium, njodzi ye osteoporosis nezvimwe zvirwere zvine chekuita nemapfupa inogona kuwedzera. Kudya magnesium nguva dzose, pamwe chete nezvimwe zvinovaka muviri zvinovaka mapfupa, zvinogona kubatsira zvikuru kuchengetedza mapfupa ako akasimba sezvaunokura.
●Hutano hwekugaya chikafu uye kubviswa kwacho
Magnesium inoita basa guru mukuchengetedza hurongwa hwekugaya hwakasimba. Inoshanda semushonga wekusvuta, inosimudzira kufamba kwedumbu, inodzivirira kuvimbiwa, uye inobatsira kubvisa tsvina mumuviri. Kuwana magnesium yakakwana kunotsigira hutano hwedumbu, kunoderedza njodzi yezvirwere zvemudumbu, uye kunovandudza hutano hwedumbu.
●Kuvandudza kunaka kwekurara
Magnesium yakaratidzwa kuti inobatsira kuderedza zviratidzo zvekusagadzikana uye kushaya hope. Inovandudza mashandiro ekurara, inoderedza nguva inotorwa kuti munhu arara, uye inowedzera nguva yekurara.
Magnesium inobatsira mukudzora melatonin, hormone inodzora kurara kwedu nekumuka. Ma magnesium akakwana anogona kubatsira kutsigira kugadzirwa nekuburitswa kwe melatonin, zvichikonzera kurara kwakagadzikana.
Pamusoro pezvo, magnesium inogona kubatsira kudzora mashandiro e stress hormone cortisol. Nekudzikisa huwandu hwe cortisol, magnesium inogona kubatsira kuderedza kuzvidya mwoyo uye kushushikana kunogona kukanganisa hope.
1. Sipinachi
Tanga rwendo rwako rwakapfuma mumagnesium nemashizha egirini: sipinachi. Muriwo uyu une zvinovaka muviri zvakawanda hauna kungova nemagnesium yakawanda chete, asiwo inzvimbo yakanaka yesimbi, calcium, uye mavhitamini A neK. Sipinachi inofanirwa kuwanikwa mumasaladhi, masmoothies, maomelets, kana mumidziyo yakakangwa.
2. Maarumondi
Sanganisa zvaunoda ne magnesium nema almond mashoma. Pamusoro pekupfuma mu magnesium, nzungu idzi dzinopa mafuta akawanda ane hutano, fiber, uye mapuroteni. Nakidzwa nema almond sechikafu chekudya, sanganisa mu creamy almond butter, kana kuti shandisa kuwedzera crunch inonakidza kumasalad.
3. Avokadho
Nakidzwa nekunaka kweavocado, imwe nzvimbo yakanaka kwazvo yemagnesium. Maavocado anozivikanwa nemafuta awo ane hutano uye akapfumawo mumavhitamini nemaminerari akawanda. Cheka pamusoro pechikafu chinopiswa, chiwedzere mumasaladhi kana smoothies, kana kugadzira guacamole yechinyakare kuti iwedzere kudya kwako.
4. Chokoreti yakasviba
Ehe, waverenga izvozvo nemazvo! Chokoreti nhema ine huwandu hwakadzika hwemagnesium. Iyi miriwo inonaka ine mabhenefiti akasiyana-siyana ehutano, anosanganisira ma antioxidants anobatsira kuderedza BP uye kusimudzira mashandiro ehuropi. Nakidzwa nechidimbu chidiki chechokoreti nhema uye unakirwe nekunaka kwayo uku uchiisa magnesium mukudya kwako.
5. Quinoa
Quinoa inowanzonzi chikafu chinotapira, chakapfuma mumagnesium uye chinopa mapuroteni akazara. Shandisa zviyo zvekare izvi panzvimbo pemupunga wenguva dzose kana pasta kuti uwedzere kudya kwako magnesium uku uchibatsirwa nehuwandu hwayo hwakawanda hwefiber uye amino acid.
6. Sarimoni
Salmon haingopi chete sosi yakawanda yemafuta e-omega-3, asiwo inopa huwandu hwakanaka hwemagnesium. Hove iyi inoshandiswa zvakasiyana-siyana iri nyore kubika uye inogona kugochwa, kubikwa, kana kutogadzirwa kuita hove dzinonaka. Kuisa salmon mukudya kwako hakungobatsiri moyo wako chete, asiwo kunobatsirawo pahuwandu hwemagnesium mumuviri wako.
7. Bhinzi nhema
Nyemba nhema dzinonyanya kukosha muzvikafu zvakawanda uye dzinopa mapuroteni, fiber uye magnesium kubva muzvirimwa. Ungave uchigadzira soup ine chili, soup ine creamy yenyemba nhema kana kuiisa musalad, nyemba nhema inzira yakanaka yekuwedzera kudya kwako magnesium uku uchinakidzwa nechikafu chinonaka.
8. Mbeu dzemanhanga
Mbeu diki asi dzakasimba dzemanhanga ipfuma yezvinovaka muviri, kusanganisira magnesium. Zvekudya izvi zvinonaka zvine antioxidants uye zvinobatsira zvikuru pakuwedzera hutano hwemasaladhi, yogati, kana granola bar dzakagadzirwa kumba.
9. Yogati
Yogurt haingopi ma probiotics chete (mabhakitiriya anobatsira mudumbu) asiwo inopa calcium nemagnesium zvinosimbisa mapfupa. Nakidzwa nekapu yeyogurt nemichero mitsva, zviyo, kana kudira nzungu dzakachekwa kuti uwane kudya kwemangwanani kunonaka uye kunovaka muviri kana zvekudya zvemangwanani.
10. Mbeu yeflakisi
Mbeu dzeflax dzine hutano uye dzine zvicherwa, fiber, uye omega-3 fatty acids inodzivirira kuzvimba. Dzinotipawo ma antioxidants anonzi lignans, ayo anogonawo kubatsira kusimudzira kuenzana kwemahormone.
1. Magnesium Citrate
Magnesium citrate ndeimwe yemhando dzakakurumbira dze magnesium supplements nekuda kwekuwanikwa kwayo zvakanyanya mumuviri. Chinhu chinoshandiswa mu citrate chinowedzera kupinza kwe magnesium mumuviri. Inowanzoshandiswa kutsigira hutano hwekugaya chikafu sezvo ichishanda senzira yekuburitsa magnesium mumuviri. Pamusoro pezvo, magnesium citrate inobatsira kukurudzira hutano hwemapfupa uye kuchengetedza kurova kwemoyo kwakajairika. Zvisinei, mhedzisiro yayo yekuburitsa magnesium inogona kunge isina kukodzera munhu wese, uye zvakanaka kubvunza nyanzvi yehutano usati watanga chero mishonga mitsva.
2. Magnesium glycinate
Magnesium glycinate imhando yemagnesium inobvumirwa zvakanaka uye inonyudzwa nyore nyore. Inosanganiswa neamino acid glycine kubatsira kuzorodza tsandanyama nekusimudzira kunzwa kwakadzikama. Mhando iyi yemagnesium inonyanya kubatsira vanhu vanotambura nekuzvidya mwoyo, kushushikana, kana matambudziko ane chekuita nekurara. Pamusoro pezvo, hainyanyi kukonzera kusagadzikana mukugaya, zvichiita kuti ive yakakodzera vanhu vane matumbu anonzwa kurwadziwa.
3. Magnesium oxide
Magnesium oxide chinhu chinowedzerwa magnesium chinodhura uye chinowanzo shandiswa. Chine chikamu chikuru che magnesium, asi hachinyanyi kunyudzwa mumuviri kupfuura mamwe marudzi. Chinowanzo shandiswa semushonga wekunyaradza kuvimbiwa uye chinofanira kutorwa nekungwarira kudzivirira kupfuudzwa zvakanyanya sezvo chinogona kukonzera manyoka. Vanhu vane mafambiro akajairwa emudumbu vanogona kusabatsirwa zvakanyanya semamwe marudzi nekuda kwehuwandu hwakaderera hwekunyudzwa.
4. Magnesium L-threonate
Magnesium threonate kana kuti L-threonate imhando yemagnesium yakagadzirwa inozivikanwa nekukwanisa kwayo kuyambuka chipingamupinyi cheropa-uropi. Inotorwa kubva kuL-threonate uye inowanikwa zvakanyanya sezvo inonyudzwa nemuviri zvinobudirira uye ichishandurwa kuita magnesium, nokudaro ichiwedzera mazinga emagnesium muropa. Magnesium L-threonate inovandudza mashandiro esynaptic, nokudaro ichivandudza kugona kweuropi kudzidza nekugadzirisa matambudziko, uye inosimudzira hutano hwemuviri nehuropi ukuwo iine anti-inflammatory, antioxidant, uye inotsigira hutano hwemwoyo. Pamusoro pezvo, magnesium L-threonate inogona kubatsira muviri kuzorora uye kuderedza kushushikana nekuzvidya mwoyo, nokudaro ichivandudza kunaka kwekurara. Inogona zvakare kutsigira kugadzirwa kwemahormone ekurara, akadai semelatonin.
Magnesium Taurate musanganiswa wemaminerari akakosha emagnesium netaurine. Sechikafu chakakosha mumuviri wemunhu, magnesium inobata mabasa anopfuura mazana matatu emakemikari mumuviri. Inokosha pahutano hwemapfupa, kugadzirwa kwesimba uye kushanda zvakanaka kwetsinga. Taurine inosanganiswa nemagnesium kuti iwedzere kunyudzwa kwayo uye kuwanikwa kwayo mumuviri.
Kusanganiswa kwemagnesium netaurine muMagnesium Taurate kunofungidzirwa kuti kune mamwe mabhenefiti. Iyi musanganiswa yakasiyana inowanzo kurudzirwa kune vanhu vane matambudziko ehutano hwemwoyo. Dzimwe ongororo dzinoratidza kuti magnesium taurate inogona kubatsira kudzora BP nekutsigira hutano hwemwoyo.
Magnesium taurine inogona kubatsira kuderedza kushushikana uye kukurudzira kuzorora, sezvo magnesium netaurine zvese zvine hunhu hwekunyaradza. Inogona kubatsira kurwisa kuzvidya mwoyo, kunatsiridza kunaka kwekurara, uye kuderedza zviratidzo zvekuora mwoyo.
Mubvunzo: Ndeipi basa remagnesium muhutano hwedu?
A: Magnesium inoita basa rakakosha mukuchengetedza hutano hwakanaka uye kugara zvakanaka. Inobatanidzwa mumabasa akawanda emuviri, anosanganisira kugadzira simba, kushanda kwetsandanyama netsinga, kugadzirwa kweDNA, uye kudzora BP.
Mubvunzo: Sei magnesium ichikosha pahutano hwemwoyo?
A: Magnesium inokosha pakuchengetedza moyo une hutano. Inobatsira kuzorodza mitsipa yeropa, izvo zvinosimudzira kuyerera kweropa zvakanaka uye zvinoderedza njodzi yeBP yakakwira uye zvirwere zvemwoyo. Pamusoro pezvo, magnesium inobatsira pakuchengetedza kurova kwemoyo kwakasimba uye kudzivirira kurova kwemoyo kusingawanzoitiki.
Chiziviso: Chinyorwa ichi ndecheruzivo rwese chete uye hachifanirwe kutorwa semazano ekurapa. Mamwe emashoko eblog anobva paInternet uye haasi ehunyanzvi. Iyi webhusaiti ine basa rekugadzirisa, kuronga nekugadzirisa zvinyorwa chete. Chinangwa chekutumira rumwe ruzivo hazvirevi kuti unobvumirana nemaonero ayo kana kusimbisa chokwadi chezviri mukati mayo. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuita shanduko kuhurongwa hwako hwehutano.
Nguva yekutumira: Gumiguru-23-2023
