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Iwo Wepamusoro Hutano Mabhenefiti eMagnesium Iwe Unoda Kuziva

Magnesium iminerari yakakosha iyo miviri yedu inoda kuti ishande nemazvo, asi inowanzo furatirwa. Inobata basa rakakosha mumatanho mazhinji emuviri, kusanganisira kugadzirwa kwesimba, kutsikisa tsandanyama, basa retsinga, uye kudzorwa kweropa, pakati pezvimwe. Naizvozvo, zvakakosha kuve nechokwadi chekudya kwakakwana kwe magnesium kuburikidza nekudya kana zvekuwedzera muhupenyu hwezuva nezuva.

Chii chinonzi Magnesium 

Zvimwe zvezvakanakisa zvekudya zve magnesium zvinosanganisira nzungu nemhodzi, rima mashizha mashizha emuriwo, nyemba, zviyo uye mamwe marudzi ehove. Kugara kudyiwa kwezvikafu izvi kunogona kubatsira kuzadza imwe huwandu hwemagnesium, asi iyo magnesium yemukati mekudya kwevanhu vazhinji haina kunyanya kukwira, izvo zvinogona kuve nemhedzisiro yakaipa pahutano hwemunhu.

Kune avo vane dambudziko rekuzadzisa zvido zvavo zve magnesium kuburikidza nekudya chete, magnesium supplements inogona kubatsira hutano munzira dzinoverengeka uye kuuya mumhando dzakadai semagnesium oxide, magnesium threonate, magnesium taurate, uye magnesium glycinate. Nekudaro, zvinokurudzirwa kubvunza nyanzvi yezvehutano usati watanga chero chirongwa chekuwedzera kudzivirira kusanganisa kunogona kuitika kana matambudziko.

Saka, chii chinonzi magnesium? Magnesium iminerari yakakosha uye yechina yakanyanya kuwanda mumuviri wemunhu. Inobatanidzwa mune zvinopfuura mazana matatu ebiochemical reactions inodzora mabasa akasiyana emuviri, anosanganisira kugadzirwa kwesimba, protein synthesis, tsandanyama uye tsinga basa, kudzorwa kweropa, uye DNA synthesis. Magnesium inoshanda se cofactor yema enzymes anobatanidzwa mune izvi maitiro, zvichiita kuti ive yakakosha kune hutano hwakakwana.

Chii chinonzi Magnesium

Kunzwisisa Kushaikwa kweMagnesium uye Chiratidzo Chayo

Magnesium iminerari yakakosha inoita basa rakakosha muhutano hwakanaka. Miviri yedu inowanzowana magnesium kubva kune zvekudya zvakaita semuriwo wemashizha egirinhi, nzungu, nyemba uye zviyo.

Nekudaro, kushomeka kwemagnesium kunogona kuitika nekuda kwekusarudzika kwekudya, kuwedzera kudyiwa kwechikafu chakagadzirwa, uye mamwe mamiriro ekurapa. Inofungidzirwa kuti vangangoita 50-60% yevakuru havasangane neyakakurudzirwa kudya kwezuva nezuva kwemagnesium.

Zviratidzo zvekushaya magnesium:

●Muscle spasms uye spasms

● Kuneta uye kupera simba

●Kurova kwemoyo kusingaite

● Kuchinja-chinja uye matambudziko ehutano hwepfungwa

● Kusarara uye kutadza kurara

● Osteoporosis uye hutano husina kunaka hwemapfupa

●High blood pressure

Mabhenefiti ehutano eMagnesium

Kubatana Pakati peMagnesium uye Ropa Kudzvinyirira Regulation

Magnesium iminerari yakakosha inoita basa rakakosha mune akawanda maitiro emuviri mumuviri.

Ongororo dzinoverengeka dzakaratidza kubatana pakati pekudya kwemagesium uye BP. Imwe ongororo yakawana kuti vanhu vakadya yakawanda magnesium vaive nekuderera kweropa. Imwe ongororo, yakabudiswa mu Journal of Human Hypertension, yakagumisa kuti magnesium supplementation yakaderedza zvakanyanya systolic uye diastolic blood pressure.

Magnesium inobatsira kuwedzera kugadzirwa kwenitric oxide, molecule inobatsira kuzorodza tsandanyama mumadziro etsinga yeropa, inovandudza kuyerera kweropa uye kuderedza BP. Pamusoro pezvo, magnesium yakaratidza kurambidza kuburitswa kwemamwe mahomoni anomanikidza ropa, zvichiwedzera kukonzeresa kuderera kweropa.

Pamusoro pezvo, maelectrolyte akadai sesodium uye potassium anoita basa rakakosha mukuchengetedza chiyero chemvura uye BP. Magnesium inobatsira kudzora kufamba kweaya maelectrolyte mukati nekubuda mumaseru, zvichibatsira kuchengetedza chiyero cheBP.

Magnesium: Deredza Kushungurudzika uye Kuvandudza Zviratidzo zveKuzvidya Mwoyo uye Kuora Mwoyo

Magnesium inoita basa rakakosha mumhinduro yekushushikana kwemuviri. Tsvagiridzo inoratidza kuti vanhu vane yakaderera magnesium mazinga vanowanzosangana nekushushikana uye kushushikana. Magnesium inhibits kusunungurwa kwe cortisol, iyo inoderedza kushushikana kwemazinga uye inovandudza manzwiro ose.

Magnesium inobatsirawo kugadzirisa kugadzirwa kwe serotonin. Kuderera kweserotonin mazinga akave akabatanidzwa kune kusagadzikana kwemafungiro akadai sekuzvidya mwoyo uye kuora mwoyo. Nekuve nechokwadi chekuti maginesiamu yakakwana, kugadzirwa kweserotonin uye chiyero chinogona kutsigirwa kuvandudza zviratidzo zveaya mamiriro ehutano hwepfungwa.

Apo kushayiwa hope kunogona kuwedzera zviratidzo zvekuzvidya mwoyo uye kuora mwoyo, zvinogona kuita kuti zvive zvakaoma kurarama nekunetseka kwezuva nezuva. Magnesium inodzora kugadzirwa kwe melatonin, hormone inodzora kurara kwedu-kumuka kutenderera. Nekuwedzera nemagnesium, vanhu vanogona kuvandudza maitiro ekurara, izvo zvinogona kuderedza kushushikana uye kugadzirisa hutano hwepfungwa.

Mabhenefiti ehutano eMagnesium

Magnesium uye Bone Health: Kusimbisa Skeletal System Yako

Magnesium ndeimwe yemaminerari akawandisa mumuviri wedu, ine inenge 60% yakachengetwa mumapfupa edu. Inoshanda se cofactor kune akati wandei enzymatic reactions uye yakakosha kune akasiyana maitiro emuviri, kusanganisira kuumbwa kwemapfupa uye metabolism.

Zvidzidzo zvakaratidza kuti kushomeka kwe magnesium kunovhiringidza basa re osteoblast, zvichikonzera kudzikira kwebhonzo mineralization uye kukanganiswa kwemapfupa ekuumbwa. Low magnesium mazinga anowedzera kugadzirwa uye basa re osteoclasts, izvo zvinogona kutungamirira kune yakawandisa bone resorption. Izvi zvinosanganisa kunetesa mapfupa uye kuwedzera njodzi yekutyoka.

Magnesium supplementation inogona kuwedzera bone mineral density (BMD) uye kuderedza njodzi ye osteoporosis uye kuputsika.

Vitamin D inodiwa pakutorwa kwecalcium, nepo magnesium ichiita basa rakakosha mukuita vhitamini D mumuviri. Pasina kukwana kwakakwana kwe magnesium, vhitamini D haigone kushandiswa nemazvo, zvichikonzera kushomeka kwecalcium uye kukanganiswa kwehutano hwemapfupa.

Magnesium: The Natural Solution yeMigraine Relief

Migraine misoro yakakomba inogona kukanganisa hupenyu hwemunhu zvakanyanya. Vanowanzova nemusoro wakakomba, kunzwa kune chiedza uye inzwi, kusvotwa uye kurutsa, pakati pezvimwe zviratidzo

Magnesium inoita basa rakakosha mumabasa akasiyana emuviri. Inobatsirawo kuchengetedza kugadzikana kweropa uye mazinga ehuga.

Zvidzidzo zvakaratidza kuti vanhu vane migraines vanowanzova nemazinga akaderera e magnesium kana vachienzaniswa nevanhu vasina migraines. Izvi zvinoratidza kuti kushomeka kwe magnesium kunogona kuita basa mukutanga uye kuomarara kwemigraines.

Uyezve, vanhu vane migraines vanowanzorondedzera kuderedzwa kwehuwandu, simba, uye nguva yemusoro wavo mushure mekutora magnesium supplements. Mune zvimwe zviitiko, magnesium yakatoonekwa kuti inoshanda seyakajairwa migraine mishonga.

Magnesium Inogona Kubatsira Sei Kuvandudza Kurara Kwemhando uye Kusarara

Insomnia chirwere chinowanzoitika pakurara chinobata mamiriyoni evanhu pasi rose. Inoratidzwa nekunetseka kurara, kuramba wakarara, kana kurara kusingadzoreki.

Magnesium inosungirira kune mamwe ma receptors mukati mepakati tsinga trunk uye inomutsa GABA, neurotransmitter ine kudzikamisa mhedzisiro pane tsinga system, inokurudzira kuzorora uye kurara. Pasina magnesium yakakwana, GABA receptors inova isinganzwisisike, zvichikonzera kuwedzera kumuka uye kunetseka kurara.

Imwe ongororo yakaongorora mhedzisiro ye magnesium supplementation pakushaya hope muvakuru vakuru. Kurara zvakanaka, nguva yekurara, uye kurara kwekutanga latency kwakagadziridzwa zvakanyanya muvatori vechikamu vakagamuchira kurapwa kwemagesium. Pamusoro pezvo, vakashuma yakadzikira nguva yekurara uye nekuwedzera nguva yekurara.

Zvidzidzo zvinoratidza kuti magnesium inogona kuwedzera kugadzirwa kwe melatonin, izvo zvinogona kutungamira mukuzorodza, kurara kwakadzika. Izvi zvinonyanya kubatsira kune vaya vanotambura nekushaya hope kwenguva refu kana kuti vane dambudziko rekurara vakarara.

Magnesium-Rich Zvokudya: Zvepamusoro Zvinyorwa Kusanganisira Mukudya Kwako 

 Sipinachi nemuriwo wemashizha egirinhi

Miti ine mashizha ane rima akadai sepinashi, kare, uye Swiss chard ndiyo yakanakisa masosi e magnesium. Havasi chete vakapfuma mumhando dzakasiyana-siyana dzevhitamini nemaminerari, asiwo vanopa yakawanda yekudya fiber. Sipinachi, kunyanya, inzvimbo yakanaka ye magnesium, ine kapu imwe chete inopa ingangoita 40 muzana yezuva nezuva inokurudzirwa kudya. Kubatanidza magidhi aya mukudya kwako kunogona kuve kwakapusa sekuwedzera iwo kumasaladhi, smoothies, kana kuamisa sendiro yepadivi.

Nzungu nemhodzi

Nzungu uye mhodzi hazvisi chete zvinonaka zvinonaka, asiwo tsime guru re magnesium. Almonds, cashews, uye Brazil nuts zvakanyanya kunyanya mu magnesium. Pamusoro pezvo, mhodzi dzenhanga, mhodzi dzeflakisi, uye mhodzi dzechia zvakare dzakapfuma dzeiyi mineral. Kuwedzera chitsama chenzungu nemhodzi kumaitiro ako ezuva nezuva, ingave sechikafu kana sechikamu chekudya, zvinogona kukupa yakawanda magnesium pamwe nemafuta ane hutano uye mapuroteni.

Magnesium-Rich Zvokudya: Zvepamusoro Zvinyorwa Kusanganisira Mukudya Kwako

avocado

Pamusoro pekuve chikafu chemhando yepamusoro, maavocados zvakare akanakisa sosi yemagnesium. Nekuda kwemaitiro avo akatsetseka, ane cream, iwo anowedzera zvakasiyana-siyana pakudya kwako. Avocados haangopa chete hutano hwehutano hwe magnesium, asiwo yakawanda yemoyo-ine hutano monounsaturated mafuta, fiber uye zvimwe zvakakosha zvinovaka muviri. Kuwedzera akachekwa avocado kumasaladhi, uchishandisa mashed avocado sekuparadzira kana kunakidzwa nayo muguacamole inzira dzese dzinonaka dzekuwedzera yako magnesium kudya.

Bhinzi

Nyeredzi dzakadai sebhinzi nhema, chickpeas, lentils, uye soya bhinzi zvidyarwa-dense chirimwa-based masosi emagnesium. Havasi ivo chete vakapfuma mu magnesium, asi vanopawo zvakasiyana-siyana zvezvimwe zvakakosha zvinovaka muviri, kusanganisira fiber uye mapuroteni. Kubatanidza bhinzi mukudya kwako kunogona kuitwa nekuwedzera kune soups, stews kana masaradhi, kugadzira mabhega ebhinzi kana kungonakirwa nawo sendiro yepadivi nekudya kwako kukuru.

Whole Grains

Mbeu dzakakwana sequinoa, mupunga webrown, uye oats hazvisi chete zvakakwirira mufiber, asiwo inzvimbo yakanaka kwazvo ye magnesium. Iwe unogona kuwedzera zvakanyanya kutora kwako magnesium nekutsiva zviyo zvakanatswa nezviyo zvakakwana mukudya kwako. Mbeu idzi dzinogona kushandiswa sehwaro hwesaladhi, inonakidzwa sendiro yekudivi, kana kuisirwa mumhando dzakasiyana dzekubika, senge quinoa ndiro kana oatmeal breakfasts.

Nzira yekutora Magnesium supplement

Magnesium inoda inosiyana kubva kumunhu nemunhu, zvichienderana nezera, bonde, hutano, uye zvimwe zvinhu. Nekuisa chikafu chine magnesium mukudya kwako kwezuva nezuva, unogona kubatsira vanhu kuwana magnesium yavanoda, asi vamwe vanhu vasina chikafu chine hutano hachiwane magnesium yakakwana, saka magnesium yekuwedzera inogona kuve nzira yakanaka yesarudzo iri nani

Magnesium inouya nenzira dzakawanda, saka unogona kusarudza mhando yakakunakira zvichienderana nezvaunoda. Kazhinji, magnesium inotorwa nemuromo sekuwedzera.

Magnesium L-Threonate, Magnesium Citrate, Magnesium Malate, uyeMagnesium Tauratezviri nyore kutorwa nemuviri kupfuura mamwe mafomu, akadai se magnesium oxide uye magnesium sulfate.

Mubvunzo: Inogona kutsigira hutano hwepfungwa here?
A: Hongu, magnesium inozivikanwa kuva nekudzikamisa mhedzisiro pane tsinga system, iyo inogona kubatsira kuderedza zviratidzo zvekushushikana uye kuora mwoyo. Yakakwana magesium mazinga akave akabatanidzwa nekuvandudza manzwiro uye zviri nani zvachose kugara zvakanaka kwepfungwa.

Mubvunzo: Ndingaita sei kuti ndiwedzere kudya kwangu magnesium zvakasununguka?
A: Unogona kuwedzera kudya kwaunoita magnesium nekudya zvekudya zvine magnesium zvakaita semuriwo wemashizha (spinachi, kale), nzungu nemhodzi (maarumondi, mhodzi dzenhanga), nyemba (bhinzi nhema, nyemba), uye zviyo (mupunga webrown, quinoa). ) Neimwe nzira, iwe unogona zvakare kufunga nezve kutora magnesium yekuwedzera mushure mekubvunzana nenyanzvi yehutano.

Disclaimer: Ichi chinyorwa ndechezvinangwa zveruzivo chete uye hachifanirwe kutorwa sezano rekurapa. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kushandura hutano hwehutano hwako.

Nguva yekutumira: Sep-12-2023