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Mabhenefiti Akanakisisa Ehutano eMagnesium Aunofanira Kuziva

Magnesium imineral inokosha iyo miviri yedu inoda kuti ishande zvakanaka, asi inowanzo regeredzwa. Inoita basa rakakosha mumabasa akawanda emuviri, anosanganisira kugadzira simba, kusimba kwetsandanyama, kushanda kwetsinga, uye kudzora BP, pakati pezvimwe. Saka, zvakakosha kuve nechokwadi chekuti magnesium yakakwana inotorwa kuburikidza nekudya kana kuwedzera zvekudya muhupenyu hwezuva nezuva.

Chii chinonzi Magnesium 

Zvimwe zvekudya zvakanakisa zvine magnesium zvinosanganisira nzungu nembeu, miriwo yemashizha yakasviba, nyemba, zviyo zvakakwana uye mamwe marudzi ehove. Kudya chikafu ichi nguva dzose kunogona kubatsira kuzadza huwandu hwakati hwemagnesium, asi huwandu hwemagnesium mukudya kwevanhu vazhinji hahuna kunyanya kukwira, izvo zvinogona kukanganisa hutano hwevanhu.

Kune avo vanoomerwa nekugutsa zvinodiwa zvavo zvemagnesium kuburikidza nekudya chete, ma supplements e magnesium anogona kubatsira hutano nenzira dzakasiyana siyana uye anouya mumhando dzakadai se magnesium oxide, magnesium threonate, magnesium taurate, uye magnesium glycinate. Zvisinei, zvinokurudzirwa kubvunza nyanzvi yehutano usati watanga chero chirongwa chekuwedzera mishonga kuti udzivise kusangana kana matambudziko anogona kuitika.

Saka, chii chinonzi magnesium? Magnesium imineral inokosha uye ndiyo yechina inowanikwa zvakanyanya mumuviri wemunhu. Inobatanidzwa muzviitiko zvinopfuura mazana matatu zve biochemical zvinodzora mabasa akasiyana-siyana emuviri, kusanganisira kugadzirwa kwesimba, kugadzirwa kwemapuroteni, kushanda kwetsandanyama netsinga, kudzora BP, uye kugadzirwa kweDNA. Magnesium inoshanda sechikamu che enzymes dzinobatanidzwa mumaitiro aya, zvichiita kuti ive yakakosha pahutano hwakanaka.

Chii chinonzi Magnesium

Kunzwisisa Kushaikwa kweMagnesium uye Zviratidzo Zvayo

Magnesium imineral inokosha inobatsira pahutano hwakanaka. Miviri yedu inowanzo gamuchira magnesium kubva mukudya kwakadai semiriwo yakasvibira, nzungu, nyemba uye zviyo zvese.

Zvisinei, kushomeka kwemagnesium kunogona kuitika nekuda kwekusadya zvakanaka, kudya chikafu chakawanda chakabikwa muzvikafu, uye mamwe mamiriro ehutano. Zvinofungidzirwa kuti vanhu vakuru vanosvika 50-60% havasviki padanho rinokurudzirwa rekudya magnesium zuva nezuva.

Zviratidzo zvekushaikwa kwemagnesium:

●Kurwadziwa kwetsandanyama nekugwinha

● Kuneta uye kushaya simba

●Kurova kwemoyo kusina kurongeka

● Kuchinja-chinja kwemanzwiro nematambudziko ehutano hwepfungwa

● Kushaya hope uye matambudziko ekurara

● Osteoporosis uye hutano husina kunaka hwemapfupa

●Kukwira kweropa

Mabhenefiti eMagnesium pahutano

Kubatana Pakati PeMagnesium Nemutemo Wekumanikidzwa Kweropa

Magnesium imineral inokosha inoita basa rakakosha mumabasa mazhinji emuviri.

Zvidzidzo zvakawanda zvakaratidza hukama huripo pakati pekudya magnesium neBP. Imwe ongororo yakawana kuti vanhu vaidya magnesium yakawanda vaiva neBP yakaderera. Imwe ongororo, yakaburitswa muJournal of Human Hypertension, yakagumisa kuti kuwedzerwa kwemagnesium kunoderedza zvakanyanya BP yesystolic nediastolic.

Magnesium inobatsira kuwedzera kugadzirwa kwe nitric oxide, chinhu chinobatsira kuzorodza tsandanyama dzakapfava mumadziro etsinga dzeropa, izvo zvinovandudza kuyerera kweropa uye zvinoderedza BP. Pamusoro pezvo, magnesium yakaratidzwa kuti inodzivirira kuburitswa kwemamwe mahormone anodzvinyirira tsinga dzeropa, zvichiwedzerawo kuderedza BP.

Pamusoro pezvo, maelectrolyte akadai sesodium nepotassium anoita basa rakakosha mukuchengetedza mwero wemvura uye kumanikidzwa kweropa. Magnesium inobatsira kudzora kufamba kwemaelectrolyte aya achipinda nekubuda mumasero, zvichibatsira kuchengetedza mwero weropa wakajairika.

Magnesium: Deredza Kushushikana uye Kuvandudza Zviratidzo zveKunetseka uye Kuora Mwoyo

Magnesium inoita basa rakakosha mukuita kwemuviri kushushikana. Tsvagiridzo inoratidza kuti vanhu vane magnesium shoma vanowanzo sangana nekuzvidya mwoyo nekuora mwoyo. Magnesium inodzivirira kuburitswa kwecortisol, iyo inoderedza mazinga ekushushikana uye inovandudza mafungiro emuviri.

Magnesium inobatsirawo kudzora kugadzirwa kweserotonin. Kuderera kweserotonin kwakabatana nematambudziko emanzwiro akadai sekuzvidya mwoyo uye kuora mwoyo. Nekuona kuti magnesium yakawanda sei, kugadzirwa kweserotonin uye kuenzana kunogona kutsigirwa kuti zviratidzo zvezvirwere zvepfungwa izvi zvive nani.

Kana kushaya hope kuchigona kuwedzera zviratidzo zvekushushikana uye kuora mwoyo, zvinogona kuita kuti zviomere kubata nekushushikana kwezuva nezuva. Magnesium inodzora kugadzirwa kwemelatonin, hormone inodzora kutenderera kwedu kwekurara nekumuka. Nekuwedzera magnesium, vanhu vanogona kuvandudza maitiro ekurara, izvo zvinogona kuderedza kushushikana uye kuvandudza hutano hwepfungwa.

Mabhenefiti eMagnesium pahutano

Magnesium neHutano hweMapfupa: Kusimbisa Sisitimu Yenyu yeMafupa

Magnesium ndeimwe yemaminerari akawanda mumuviri wedu, ine inenge 60% yakachengetwa mumapfupa edu. Inoshanda se cofactor yemaitiro akasiyana-siyana ema enzyme uye inokosha kune akasiyana maitiro emuviri, kusanganisira kuumbwa kwemapfupa uye metabolism.

Ongororo dzakaratidza kuti kushomeka kwemagnesium kunokanganisa mashandiro emapfupa, zvichikonzera kudzikira kwemineral mumapfupa uye kutadza kuumbwa kwemapfupa. Kuderera kwemagnesium kunowedzera kugadzirwa uye kushanda kwemapfupa, izvo zvinogona kukonzera kusvetwa kwemapfupa zvakanyanya. Izvi zvinosanganisa kushaisa simba kwemapfupa uye kuwedzera njodzi yekutyoka.

Kuwedzera magnesium kunogona kuwedzera huwandu hwemaminerari emapfupa (BMD) uye kuderedza njodzi ye osteoporosis nekutyoka kwemapfupa.

Vhitamini D inodiwa kuti calcium inyorwe mumuviri, ukuwo magnesium ichiita basa guru mukuita kuti vhitamini D ishande mumuviri. Kana pasina magnesium yakakwana, vhitamini D haigone kushandiswa nemazvo, zvichikonzera kushomeka kwecalcium uye mapfupa akakanganisika.

Magnesium: Mhinduro Yechisikigo Yekuderedza Migraine

Migraines imisoro yakanyanya inogona kukanganisa hupenyu hwemunhu zvakanyanya. Inowanzova nemusoro wakanyanya, kunzwa chiedza neruzha, kuda kurutsa nekurutsa, pakati pezvimwe zviratidzo

Magnesium inoita basa rakakosha mumabasa akasiyana-siyana emuviri. Inobatsirawo kuchengetedza BP yakagadzikana uye huwandu hweshuga muropa.

Ongororo dzakaratidza kuti vanhu vane migraine vanowanzova nemagnesium shoma kana tichienzanisa nevanhu vasina migraine. Izvi zvinoratidza kuti kushomeka kwemagnesium kunogona kukonzera kutanga uye kuoma kwemigraine.

Pamusoro pezvo, vanhu vane migraine vanowanzotaura kuti misoro yavo inodzikira kakawanda, kusimba, uye nguva yekubatwa nemusoro mushure mekutora ma supplements emagnesium. Mune zvimwe zviitiko, magnesium yakatoonekwa kuti inoshanda semishonga yechinyakare yemigraine.

Mashandisirwo Angaitwa Magnesium Kuvandudza Hunhu Hwekurara Uye Kushaya Hope

Kushaya hope chirwere chinowanzoitika chinobata mamiriyoni evanhu pasi rose. Chinoratidzwa nekuomerwa nekurara, kuramba wakarara, kana kurara zvisina kunaka. Izvi zvinogona kukonzera kuneta masikati, kusagadzikana kwepfungwa, uye kushaya simba kwepfungwa.

Magnesium inosunga kune mamwe ma receptors ari mutsinga yetsinga uye inomutsa GABA, neurotransmitter ine simba rekudzikamisa tsinga, ichikurudzira kuzorora nekurara. Pasina magnesium yakakwana, ma GABA receptors anova asina kunzwa zvakanyanya, zvichikonzera kumuka kwakanyanya uye kuoma kurara.

Imwe ongororo yakaongorora migumisiro yekuwedzera magnesium pakushaya hope muvanhu vakuru. Kushanda zvakanaka pakurara, nguva yekurara, uye kunonoka kwekurara zvakavandudzika zvakanyanya muvanhu vakatora mushonga wemagnesium. Pamusoro pezvo, vakataura kuti nguva yekurara yakaderera uye nguva yekurara yakawedzera.

Ongororo dzinoratidza kuti magnesium inogona kuwedzera kugadzirwa kwe melatonin, izvo zvinogona kuita kuti munhu arara hope dzakadzika uye dzive dzakazorora. Izvi zvinonyanya kubatsira kune avo vane dambudziko rekushaya hope kwenguva refu kana kuti vane dambudziko rekurara husiku hwese.

Chikafu Chine Magnesium Yakawanda: Nzvimbo Dzakakosha Dzekudya Kwako 

 Sipinachi nemiriwo yemashizha matema

Miriwo yakasviba yakaita sespinachi, kale, uye Swiss chard inzvimbo dzakanaka dzemagnesium. Hadzina kungopfuma mumavhitamini nemaminerari akasiyana-siyana chete, asiwo dzinopa fiber yakawanda mukudya. Sipinachi, kunyanya, inzvimbo yakanaka yemagnesium, ine kapu imwe chete inopa inenge 40 muzana yezvokudya zvaunokurudzirwa zuva nezuva. Kuisa iyi miriwo mukudya kwako kunogona kuva nyore sekuwedzera mumasaladhi, smoothies, kana kuiisa mupoto sechikafu chekuseri.

Nzungu nembeu

Nzungu nembeu hazvisi zvekudya zvinonaka chete, asiwo zvinopa magnesium yakawanda. Maarumondi, macashew, neBrazil nzungu zvakawanda mu magnesium. Pamusoro pezvo, mbeu dzemanhanga, mbeu dzeflax, nembeu dzechia zvakare manyuko akapfuma emineral iyi. Kuwedzera nzungu nembeu shoma mumabasa ako ezuva nezuva, kungave sekudya kana sechikamu chekudya, kunogona kukupa magnesium yakawanda pamwe nemafuta nemapuroteni ane hutano.

Chikafu Chine Magnesium Yakawanda: Nzvimbo Dzakakosha Dzekudya Kwako

avokadho

Pamusoro pekuve chikafu chinonakidza, maavocado anovawo sosi yakanaka yemagnesium. Nekuda kwekugadzirwa kwawo kwakapfava uye kwakapfava, anowedzerwa zvakasiyana-siyana pakudya kwako. Maavocado haangopi chete magnesium ine hutano, asiwo ane mafuta akawanda ane hutano mumoyo, fiber nezvimwe zvinovaka muviri zvakakosha. Kuwedzera avocado yakachekwa mumasaladhi, kushandisa avocado yakapwanywa se spread kana kuifarira mu guacamole inzira dzakanaka dzekuwedzera kudya kwako magnesium.

Bhinzi

Nyemba dzakadai senyemba nhema, nyemba, nyemba, uye soya dzinopa magnesium yakawanda kubva muzvirimwa. Hadzisi chete kuti dzakapfuma mumagnesium, asi dzinopawo zvimwe zvinovaka muviri zvakakosha, zvinosanganisira fiber neprotein. Kuisa nyemba mukudya kwako kunogona kuitwa nekudziisa mumasobho, stews kana masaladhi, kugadzira mabhaga ebhinzi kana kungodzidya sechikafu chedivi pamwe chete nechikafu chako chikuru.

Zviyo Zvose

Zviyo zvese zvakaita sequinoa, mupunga webrown, uye oats hazvina kungova nefiber yakawanda chete, asiwo zvinopa magnesium yakawanda. Unogona kuwedzera zvakanyanya kudya kwako magnesium nekutsiva zviyo zvakacheneswa nezviyo zvese mukudya kwako. Zviyo izvi zvinogona kushandiswa sehwaro hwemasaladhi, kudyiwa sedhishi repadivi, kana kuiswa mumabikirwo akasiyana-siyana, akadai sequinoa bowls kana oatmeal breakfast.

Maitiro Ekutora Magnesium Supplement

Zvinodiwa zveMagnesium zvinosiyana kubva pamunhu kuenda kune mumwe, zvichienderana nezera, murume kana mukadzi, hutano, nezvimwe zvinhu. Nekuisa chikafu chine magnesium yakawanda mukudya kwako kwezuva nezuva, unogona kubatsira vanhu kuwana magnesium yavanoda, asi vamwe vanhu vasina kudya kwakanaka havawani magnesium yakakwana, saka magnesium supplements inogona kuva nzira yakanaka yekuwana sarudzo iri nani.

Magnesium inouya nenzira dzakasiyana-siyana, saka unogona kusarudza rudzi rwakakunakira zvichienderana nezvaunoda. Kazhinji, magnesium inotorwa nemuromo sekuwedzera.

Magnesium L-Threonate, Magnesium Citrate, Magnesium Malate, uyeMagnesium TaurateZvinonyudzwa zviri nyore nemuviri kupfuura mamwe marudzi, akadai semagnesium oxide nemagnesium sulfate.

Mubvunzo: Magnesium inogona here kutsigira hutano hwepfungwa?
A: Ehe, magnesium inozivikanwa nekudzikamisa tsinga, izvo zvinogona kubatsira kuderedza zviratidzo zvekushushikana nekuora mwoyo. Mazinga akakwana emagnesium ave achibatanidzwa nekuvandudzwa kwepfungwa uye hutano hwepfungwa.

Mubvunzo: Ndingawedzera sei kudya kwangu magnesium nenzira yechisikigo?
A: Unogona kuwedzera kudya kwako magnesium nekudya zvekudya zvine magnesium yakawanda zvakaita semashizha emashizha (spinach, kale), nzungu nembeu (almonds, dzungu), nyemba (nyemba nhema, lentils), uye zviyo zvese (brown rice, quinoa). Neimwe nzira, unogona zvakare kufunga nezvekutora ma magnesium supplements mushure mekubvunza nyanzvi yehutano.

Chiziviso: Chinyorwa ichi ndecheruzivo chete uye hachifanirwe kutorwa sechinopa mazano ekurapa. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuchinja maitiro ako ehutano.

Nguva yekutumira: Gunyana-12-2023