Sei magnesium yakakosha uye iwe unofanirwa kuwedzera nayo?

Magnesium chinhu chakakosha chicherwa chakabatana nekurara zviri nani, zororo rekufunganya, uye nekuvandudza hutano hwemoyo. Ongororo ichangoburwa yakabudiswa muEuropean Journal of Nutrition inoratidza kuti kuisa pamberi pekudya kwemagnesium kune imwe bhenefiti: Vanhu vane yakaderera magnesium mazinga vari panjodzi huru yezvirwere zvisingaperi zvinopera.

Kunyange chidzidzo chitsva chiri chidiki uye vaongorori vanofanirwa kudzidza zvakawanda nezve chinongedzo, zvakawanikwa chiyeuchidzo chekuti zvakakosha kuve nechokwadi chekuti uri kuwana yakakwana magnesium.

Magnesium uye njodzi yechirwere

Muviri wako unoda magnesium kune akawanda mabasa, asi chimwe chakanyanya kukosha kutsigira ma enzymes anodiwa kudzokorora nekugadzirisa DNA. Nekudaro, basa re magnesium mukudzivirira kukuvara kweDNA harina kunyatso dzidza.

Kuti vazive, vaongorori veAustralia vakatora samples dzeropa kubva kune 172 vanhu vezera repakati uye vakatarisa yavo magnesium, homocysteine, folate uye vhitamini B12 mazinga.

Chinhu chakakosha muchidzidzo iamino acid inodaidzwa kuti homocysteine, iyo inogadziriswa kubva muchikafu chaunodya. Yakakwira mazinga ehomocysteine ​​​​muropa anosanganiswa nenjodzi yakawedzera yekukuvara kweDNA. Vatsvagiri vanotenda kuti kukuvadzwa uku kunogona kutungamira kuzvirwere zveurourodegenerative senge dementia, Alzheimer's uye Parkinson's chirwere, pamwe neural tube defects. 

Mhedzisiro yekudzidza yakawana kuti vatori vechikamu vane yakaderera magnesium mazinga aiwanzo kuve akakwira homocysteine ​​​​mazinga, uye zvinopesana. Vanhu vane mazinga epamusoro e magnesium vanoitawo kunge vane yakakwira folate uye vhitamini B12 mazinga.

Yakaderera magnesium uye yakakwira homocysteine ​​​​yaisanganiswa neyepamusoro biomarkers yeDNA kukuvadzwa, iyo vaongorori vanofunga kuti inogona kureva kuti yakaderera magnesium inosanganiswa nenjodzi huru yekukuvadzwa kweDNA. Uyezve, izvi zvinogona kureva kuwedzera kwengozi yezvimwe zvirwere zvisingaperi zvinopera.

Nei magnesium yakakosha

Mitumbi yedu inoda magnesium yakakwana yekugadzira simba, kudhonzwa kwemhasuru, uye kutapurirana tsinga. Magnesium inobatsirawo kuchengetedza yakajairika bhonzo density uye inotsigira ine hutano immune system.

Low magnesium mazinga anogona kutungamirira kune akasiyana matambudziko, kusanganisira tsandanyama cramps, kuneta, uye kusagadzikana kurova kwemoyo. Yenguva yakareba yakaderera magnesium mazinga anobatanidzwa nekuwedzera kwengozi ye osteoporosis, high blood pressure, uye Type 2 chirwere cheshuga.

Magnesium haingobatsire kana takasvinura, zvimwe zvidzidzo zvinoratidza kuti inogonawo kuvandudza kunaka kwekurara uye nguva. Yakakwana magesium mazinga akave akabatanidzwa kune akavandudzwa maitiro ekurara nekuti anodzora neurotransmitters uye mahomoni akakosha kurara, senge melatonin.

Magnesium inofungidzirwawo kubatsira kudzikisa cortisol mazinga uye kubvisa zviratidzo zvekushushikana, izvo zvese zvinogona kubatsira kugadzirisa kurara. ,

Magnesium uye hutano hwevanhu

1. Magnesium uye Bone Health

Osteoporosis is a systemic bone disease inoratidzwa nekuderera kwebhonzo uye kukuvadza kune microstructure yemapfupa emapfupa, zvichiita kuti mapfupa awedzere fragility uye kukanganisa kune kuputsika. Calcium chinhu chakakosha chemapfupa, uye magnesium inoitawo basa rinokosha mukukura kwemapfupa uye kukura. Magnesium inonyanya kuwanikwa mumapfupa muchimiro chehydroxyapatite. Mukuwedzera pakutora chikamu mukugadzirwa kwemapfupa sechikamu chemakemikari, magnesium inobatanidzwawo mukukura uye kusiyanisa kwemasero emapfupa. Kushaikwa kweMagnesium kunogona kutungamirira kukusashanda zvakanaka kwemasero emapfupa, nokudaro zvichikanganisa kuumbwa nekuchengetedza mapfupa. . Zvidzidzo zvakaratidza kuti magnesium inodiwa pakushandurwa kwevhitamini D kuita fomu yayo inoshanda. Iyo inoshanda fomu yevhitamini D inokurudzira kunyura kwecalcium, metabolism uye yakajairika parathyroid hormone secretion. Yakakwira magnesium kudya kwakabatana zvakanyanya nekuwedzera kwepfupa density. Magnesium inogona kudzora kuwanda kwe calcium ions mumasero. Kana muviri ukatora calcium yakawandisa, magnesium inogona kukurudzira kuiswa kwecalcium mumapfupa uye kuderedza kubuda kweitsvo kuve nechokwadi chekuchengetwa kwecalcium mumapfupa.

2. Magnesium uye utano hwemwoyo

Chirwere chemoyo ndicho chikonzero chikuru chinotyisidzira hutano hwevanhu, uye kukwira kweropa, hyperlipidemia uye hyperglycemia ndizvo zvakakosha zvengozi yechirwere chemoyo. Magnesium inobata basa rakakosha mukudzorwa kwemoyo uye kuchengetedza basa. Magnesium inonzi vasodilator yakasikwa inogona kuzorodza masvingo emidziyo yeropa uye kukurudzira kuwedzera kwemidziyo yeropa, nokudaro kuderedza ropa; magnesium inogonawo kuderedza BP nekudzora rhythm yemwoyo. Magnesium inogona kudzivirira moyo kubva mukukuvadzwa kana ropa ravharwa uye kuderedza kufa kamwe kamwe kubva kuchirwere chemoyo. Kushaikwa kweMagnesium mumuviri kunowedzera njodzi yechirwere chemoyo. Muzviitiko zvakakomba, zvinogona kukonzera spasm yetsinga dzinopa ropa uye oksijeni kumoyo, izvo zvinogona kutungamirira kumoyo kusungwa uye kufa kamwe kamwe.

Hyperlipidemia ndiyo yakakosha njodzi yeatherosclerosis. Magnesium inogona kuvharidzira iyo oxidative stress reaction muropa, kuderedza kuputika kwekuita mu arterial intima, nokudaro kuderedza kuumbwa kwe atherosclerosis. Zvisinei, kushomeka kwe magnesium kuchawedzera intravascular calcium, oxalic acid deposition pamadziro emidziyo yeropa, uye kuderedza high-density lipoprotein Kubviswa kwecholesterol kubva mumidziyo yeropa neprotein kunowedzera njodzi yeatherosclerosis.

Hyperglycemia chirwere chisingaperi chisingaperi. Magnesium inoita basa rakakosha mukuchengetedza kuwanda kwekuvanzika uye kunzwa kwe insulin. Kushaikwa kweMagnesium kunogona kukurudzira kuitika uye kukura kwe hyperglycemia uye chirwere cheshuga. Tsvagiridzo inoratidza kuti kusakwana kwe magnesium kudya kunogona kuita kuti yakawanda calcium ipinde mumasero emafuta, kuwedzera oxidative kusagadzikana, kuzvimba uye insulin kuramba, zvichiita kuti pancreatic islet ishande uye kuita kuti shuga yeropa iome zvakanyanya.

3. Magnesium uye Nervous System Health

Magnesium inotora chikamu mukugadzirisa uye metabolism yezvinhu zvakasiyana-siyana zvinoratidzira muuropi, kusanganisira 5-hydroxytryptamine, γ-aminobutyric acid, norepinephrine, nezvimwewo, uye inoita basa rinokosha rekutonga muhutano hwemagetsi. Norepinephrine uye 5-hydroxytryptamine vatumwa munheyo system inogona kubudisa manzwiro anofadza uye inokanganisa zvikamu zvose zvehutano hwehuropi. Ropa γ-aminobutyric acid ndiyo huru yeurotransmitter inoderedza kushanda kwehuropi uye ine kudzikamisa mhedzisiro pane tsinga system.

Nhamba huru yezvidzidzo zvakawana kuti kushomeka kwemagnesium kunogona kukonzera kushomeka uye kusashanda kwezvinhu izvi zvinoratidzira, nekudaro zvichikonzera kushushikana, kushushikana, kushaya hope uye kumwe kusagadzikana kwemanzwiro. Yakakodzera magnesium supplementation inogona kuderedza izvi kusagadzikana kwepfungwa. Magnesium zvakare inokwanisa kuchengetedza yakajairika mashandiro etsinga. Magnesium inogona kuputsa uye kudzivirira kuumbwa kwedementia-inoenderana neamyloid plaques, kudzivirira dementia-ane hukama kubva mukukuvadza neuronal basa, kuderedza njodzi yekufa neuronal, uye kuchengetedza neurons. basa rakajairwa, rinosimudzira kudzoreredzwa uye kugadziriswa kwetsinga tishu, nekudaro kudzivirira dementia.

Yakawanda sei magnesium yaunofanira kudya zuva nezuva?

Iyo yakakurudzirwa yekudya mvumo (RDA) yemagnesium inosiyana nezera uye murume nemukadzi. Semuenzaniso, varume vakuru vanowanzoda nezve 400-420 mg pazuva, zvichienderana nezera. Vakadzi vakuru vanoda 310 kusvika 360 mg, zvichienderana nezera uye pamuviri.

Kazhinji, unogona kuwana magnesium yakakwana kuburikidza nekudya kwako. Miriwo yemashizha yakasvibira sepinashi nekare ndiyo inzvimbo dzakanakisa dzemagnesium, senzungu nembeu, kunyanya maarmonds, cashews, uye mhodzi dzenhanga.

Iwe unogona zvakare kuwana imwe magnesium kubva kuzere zviyo senge mupunga webrown uye quinoa, uye nyemba sebhinzi nhema nenyemba. Funga kuwedzera hove dzine mafuta sesalmon ne mackerel, pamwe nezvinogadzirwa nemukaka seyogati, izvo zvinopawo magnesium.

Magnesium akapfuma chikafu

Zvokudya zvakanakisisa zve magnesium zvinosanganisira:

●spinachi

●almond

● bhinzi nhema

●Quinoa

●mhodzi dzenhanga

●avocado

●Tofu

Unoda magnesium supplements here?

Vanenge 50% yevakuru vekuAmerica havadyi zviyero zvakakurudzirwa zve magnesium, izvo zvinogona kukonzerwa nezvikonzero zvakasiyana.

Dzimwe nguva, vanhu havawani magnesium yakakwana kubva muchikafu. Kushaikwa kweMagnesium kunogona kukonzera zviratidzo senge tsandanyama cramps, kuneta, kana kurova kwemoyo kusingaite. Vanhu vane zvimwe zvirwere, zvakadai sechirwere chemudumbu, chirwere cheshuga, kana chidhakwa chisingaperi, vanogonawo kukura magnesium malabsorption. Muzviitiko izvi, vanhu vangangoda kutora ma supplements kuti vachengetedze akakwana mazinga e magnesium mumuviri.

Vamhanyi kana vanhu vanoita basa rakasimba rekuita zvemuviri vanogonawo kubatsirwa kubva kune magnesiamu yekuwedzera, sezvo iyi mineral inobatsira mhasuru kushanda uye kupora. Vakuru vakwegura vanogona kutora magnesium shoma uye kuibudisa yakawanda, saka ivo vanowanzoda kutora ma supplements kuti varambe vaine mazinga akakwana.

Asi zvakakosha kuziva kuti hapana rudzi rumwe chete rwe magnesium supplement - pane chaizvo akati wandei. Mhando yega yega ye magnesium yekuwedzera inotorwa uye inoshandiswa zvakasiyana nemuviri-izvi zvinonzi bioavailability.

Magnesium L-Threonate - Inovandudza kugona kwekuziva uye kushanda kwehuropi. Magnesium threonate imhando nyowani ye magnesium iyo inonyanya kuwanikwa nekuti inogona kupfuura nepakati pehuropi barriers yakananga mumasero edu membranes, ichiwedzera zvakananga uropi magnesium mazinga. . Iine mhedzisiro yakanaka pakuvandudza chiyeuchidzo uye kubvisa kushushikana kwehuropi. Inonyanya kukurudzirwa kune vashandi vepfungwa!

Magnesium Taurate ine amino acid inonzi taurine. Zvinoenderana netsvagiridzo, zvakakwana zvekushandisa zve magnesium uye taurine zvinobatsira kudzora shuga yeropa. Izvi zvinoreva kuti rudzi urwu rwe magnesium runogona kukurudzira hutano hwehuga hweropa. Maererano neongororo ichangobva kuitwa inobatanidza mhuka, makonzo ane hypertensive akawana kuderera kukuru kweBP. Zano Magnesium Taurate Inogona Kuwedzera Hutano Hwemoyo Wako.

Kana iwe uine zvido zvebhizinesi uye uchida kutsvaga huwandu hukuru hweMagnesium L-Threonate kana magnesium taurate, Suzhou Myland Pharm & Nutrition Inc. ndeye FDA-yakanyoreswa mugadziri wezvekudya zvekuwedzera zvinongedzo uye hupenyu hutsva hwesainzi hwekuwedzera, tsika synthesis, uye masevhisi ekugadzira. kambani. Anoda kusvika makore makumi matatu ekuunganidza kwemaindasitiri akatiita nyanzvi mukugadzira, synthesis, kugadzirwa uye kuendesa diki mamorekuru biological raw materials.