Sei magnesium ichikosha uye unofanira kuwedzera nayo here?

Magnesium chinhu chakakosha chinobatanidzwa nekurara zvakanaka, kuderedza kuzvidya mwoyo, uye hutano hwemwoyo huri nani. Ongororo ichangobva kuburitswa muEuropean Journal of Nutrition inoratidza kuti kuisa magnesium pakutanga kune chimwe chinhu chakanaka: Vanhu vane magnesium shoma vari panjodzi huru yezvirwere zvisingaperi zvinokanganisa muviri.

Kunyange zvazvo chidzidzo chitsva ichi chiri chidiki uye vaongorori vachifanira kudzidza zvakawanda nezvechisungo ichi, zvakawanikwa izvi zvinotiyeuchidza kuti zvakakosha kuve nechokwadi chekuti uri kuwana magnesium yakakwana.

Magnesium uye njodzi yezvirwere

Muviri wako unoda magnesium kuti uite mabasa akawanda, asi chimwe chezvinhu zvinonyanya kukosha ndechekutsigira ma enzyme anodiwa kuti DNA iitezve uye igadziriswe. Zvisinei, basa re magnesium mukudzivirira kukuvara kweDNA harina kudzidzwa zvizere.

Kuti vazive, vaongorori vekuAustralia vakatora masampuli eropa kubva kuvanhu 172 vezera repakati nepakati ndokutarisa mazinga avo emagnesium, homocysteine, folate uye vitamin B12.

Chinhu chikuru muongororo iyi iamino acid inonzi homocysteine, iyo inogadziriswa kubva muchikafu chaunodya. Huwandu hwakawanda hwehomocysteine ​​​​muropa hunobatanidzwa nekuwedzera kwenjodzi yekukuvadzwa kweDNA. Vaongorori vanotenda kuti kukuvara uku kunogona kutungamira kuzvirwere zvetsinga zvakaita sedementia, chirwere cheAlzheimer's neParkinson's, pamwe nekusakwana kwetsinga dzemutsinga. 

Zvakabuda muongororo iyi zvakaratidza kuti vanhu vane magnesium yakaderera vaiwanzova nehomocysteine ​​​​yakakwira, uye vanhu vane magnesium yakawanda vaiitawo sekuti vane folate yakawanda nevhitamini B12.

Magnesium shoma uye homocysteine ​​​​yakawanda zvakabatana nezviratidzo zvepamusoro zvekukuvara kweDNA, izvo vaongorori vanofunga kuti zvingareva kuti magnesium shoma inobatanidzwa nenjodzi yakakura yekukuvara kweDNA. Izvi zvinogona kurevawo njodzi yakawedzera yezvirwere zvisingaperi zvinoparadza.

Nei magnesium ichikosha zvikuru

Miviri yedu inoda magnesium yakakwana kuti igadzire simba, kusimba kwetsandanyama, uye kutapurirana kwetsinga. Magnesium inobatsirawo kuchengetedza huwandu hwemapfupa hwakajairika uye inotsigira masoja emuviri ane hutano.

Kushomeka kwemagnesium mumuviri kunogona kukonzera matambudziko akasiyana-siyana, kusanganisira kurwadziwa kwemhasuru, kuneta, uye kurova kwemoyo zvisina kurongeka. Kushomeka kwemagnesium kwenguva refu kunobatanidzwa nenjodzi yakawedzera ye osteoporosis, BP, uye chirwere cheshuga cherudzi rwechipiri.

Magnesium haingobatsiri chete kana takamuka, zvimwe zvidzidzo zvinoratidza kuti inogonawo kuvandudza kunaka kwekurara uye nguva yekurara. Kuwanda kwakakwana kwemagnesium kwakabatana nekuvandudzwa kwemarara nekuti inotonga ma neurotransmitters nemahormone akakosha pakurara, akadai se melatonin.

Magnesium inofungidzirwawo kuti inobatsira kuderedza huwandu hwe cortisol uye kuderedza zviratidzo zvekuzvidya mwoyo, izvo zvese zvinogona kubatsira kunatsiridza kurara.

Magnesium nehutano hwevanhu

1. Magnesium uye Hutano hweMapfupa

Osteoporosis chirwere chemapfupa chinokonzerwa nekushomeka kwemapfupa uye kukuvara kwemaumbirwo emapfupa, zvichikonzera kuputsika kwemapfupa uye mukana wekutyoka. Calcium chinhu chakakosha pamapfupa, uye magnesium inoitawo basa guru mukukura nekukura kwemapfupa. Magnesium inowanikwa mumapfupa muchimiro chehydroxyapatite. Kuwedzera pakubatanidzwa mukuumbwa kwemapfupa sechikamu chemakemikari, magnesium inobatanidzwawo mukukura nekusiyana kwemasero emapfupa. Kushaikwa kwemagnesium kunogona kutungamira kushaikwa kwemasero emapfupa, nokudaro zvichikanganisa kuumbwa nekuchengetedzwa kwemapfupa. . Zvidzidzo zvakaratidza kuti magnesium inodiwa kuti vhitamini D ishandurwe kuita chimiro chayo chinoshanda. Chimiro chinoshanda chevhitamini D chinokurudzira kunyudzwa kwecalcium, metabolism uye kuburitswa kwemahormone eparathyroid kwakajairika. Kudya magnesium yakawanda kwakabatana zvakanyanya nekuwedzera kwehuwandu hwemapfupa. Magnesium inogona kudzora huwandu hwecalcium ions mumasero. Kana muviri ukatora calcium yakawandisa, magnesium inogona kukurudzira kuiswa kwecalcium mumapfupa uye kuderedza kubviswa kweitsvo kuti ive nechokwadi chekuti calcium inochengetwa mumapfupa.

2. Magnesium nehutano hwemwoyo

Chirwere chemwoyo ndicho chikonzero chikuru chinotyisidzira hutano hwevanhu, uye BP yakakwira, mafuta akawanda mumuviri uye hyperglycemia ndizvo zvinhu zvikuru zvinokonzera chirwere chemwoyo. Magnesium inoita basa rakakosha mukugadzirisa mashandiro emwoyo nekuchengetedza mashandiro emoyo. Magnesium isimba remagetsi rinogona kuzorodza madziro etsinga dzeropa uye kukurudzira kukura kwetsinga dzeropa, nokudaro richideredza BP; magnesium inogonawo kuderedza BP nekudzora kurova kwemoyo. Magnesium inogona kudzivirira moyo kubva mukukuvadzwa kana ropa ravharwa uye kuderedza kufa kamwe kamwe nekuda kwechirwere chemwoyo. Kushaikwa kwemagnesium mumuviri kunowedzera njodzi yechirwere chemwoyo. Muzviitiko zvakakomba, inogona kukonzera kupwanyika kwetsinga dzinopa ropa neokisijeni kumoyo, izvo zvinogona kutungamira mukumira kwemoyo uye kufa kamwe kamwe.

Hyperlipidemia chinhu chakakosha panjodzi ye atherosclerosis. Magnesium inogona kudzivirira oxidative stress reaction muropa, kuderedza kuzvimba mu arterial intima, nokudaro ichideredza kuumbwa kwe atherosclerosis. Zvisinei, kushomeka kwe magnesium kuchawedzera calcium mu vascular, oxalic acid deposition pamadziro e blood vascular, uye kuderedza high-density lipoprotein Kubviswa kwe cholesterol kubva mu blood vascular ne protein kunowedzera njodzi ye atherosclerosis.

Hyperglycemia chirwere chisingaperi chinowanzoitika. Magnesium inoita basa rakakosha mukuchengetedza huwandu uye kunzwa kwe insulin. Kushaikwa kwe magnesium kunogona kukurudzira kuwanda kwe hyperglycemia nechirwere cheshuga. Tsvagiridzo inoratidza kuti kusadya magnesium zvakakwana kunogona kukonzera calcium yakawanda kupinda mumasero emafuta, kuwedzera oxidative stress, kuzvimba uye insulin resistance, zvichikonzera kushomeka kwebasa repancreas uye zvichiita kuti kudzora shuga muropa kuve kwakaoma.

3. Magnesium uye Hutano hweSistimu yeTervous

Magnesium inobata basa rekugadzira uye kushandisa zvinhu zvakasiyana-siyana zvinopa zviratidzo muuropi, zvinosanganisira 5-hydroxytryptamine, γ-aminobutyric acid, norepinephrine, nezvimwewo, uye inoita basa guru rekutonga mutsinga dzemuviri. Norepinephrine ne5-hydroxytryptamine zvinotumwa mutsinga dzemuviri zvinogona kugadzira manzwiro anofadza uye kukanganisa zvese zvinoitwa muuropi. Ropa γ-aminobutyric acid ndiyo neurotransmitter huru inoderedza kushanda kweuropi uye ine simba rekudzikamisa tsinga dzemuviri.

Ongororo dzakawanda dzakawana kuti kushomeka kwemagnesium kunogona kukonzera kushomeka uye kusashanda zvakanaka kwezvinhu izvi zvinopa zviratidzo, zvichikonzera kuzvidya mwoyo, kuora mwoyo, kushaya hope nezvimwe zvirwere zvepfungwa. Kuwedzera magnesium kwakakodzera kunogona kuderedza matambudziko aya emanzwiro. Magnesium inewo simba rekudzivirira mashandiro akajairika etsinga. Magnesium inogona kuputsa nekudzivirira kuumbwa kweamyloid plaques dzine chekuita nedementia, kudzivirira dementia-related plaques kubva pakukuvadza mashandiro etsinga, kuderedza njodzi yekufa kwetsinga, uye kuchengetedza ma neuron. , inokurudzira kugadzikiswa uye kugadziriswa kwetsinga, nokudaro ichidzivirira dementia.

Ingani magnesium yaunofanira kudya zuva nezuva?

Chiyero chinokurudzirwa chemagnesium (RDA) chinosiyana zvichienderana nezera uye murume kana mukadzi. Semuenzaniso, varume vakuru vanowanzoda 400-420 mg pazuva, zvichienderana nezera. Vakadzi vakuru vanoda 310 kusvika 360 mg, zvichienderana nezera uye mamiriro epamuviri.

Kazhinji, unogona kuwana magnesium yakakwana kuburikidza nekudya kwako. Muriwo wemashizha akasvibira senge sipinachi nekare ndiwo manyuko akanaka emagnesium, pamwe chete nenzungu nembeu, kunyanya maarumondi, macashew, nembeu dzemanhanga.

Unogonawo kuwana magnesium kubva muzviyo zvakaita sebrown rice nequinoa, uye nyemba dzakadai seblack beans nelentils. Funga nezvekuwedzera hove dzine mafuta akadai sesalmon ne mackerel, pamwe nezvigadzirwa zvemukaka zvakaita seyogati, izvo zvinopawo magnesium.

Zvikafu zvakapfuma mumagnesium

Manyuko akanakisa e magnesium anosanganisira:

● sipinachi

●muarumondi

●bhinzi nhema

●Quinoa

●mbeu dzemanhanga

● avokado

●Tofu

Unoda ma magnesium supplements here?

Vanhu vakuru vanosvika 50% vekuAmerica havadyi huwandu hunokurudzirwa hwemagnesium, izvo zvinogona kukonzerwa nezvikonzero zvakasiyana-siyana.

Dzimwe nguva, vanhu havawani magnesium yakakwana kubva muchikafu. Kushomeka kwemagnesium kunogona kukonzera zviratidzo zvakaita sekurwadziwa kwetsandanyama, kuneta, kana kurova kwemoyo kusina kurongeka. Vanhu vane mamwe matambudziko ehutano, akadai sechirwere chemudumbu, chirwere cheshuga, kana doro risingaperi, vanogonawo kuwana magnesium isina kunyoroveswa. Muzviitiko izvi, vanhu vangangoda kutora mishonga yekuwedzera kuti varambe vaine magnesium yakakwana mumuviri.

Vatambi kana vanhu vanoita maekisesaizi emuviri zvakanyanya vanogonawo kubatsirwa ne magnesium supplements, sezvo iyi mineral ichibatsira kushanda kwetsandanyama uye kupora. Vakuru vakuru vanogona kunwisa magnesium shoma voiburitsa yakawanda, saka vanowanzoda kutora supplements kuti varambe vaine mwero wakakodzera.

Asi zvakakosha kuziva kuti hakuna mhando imwe chete yekuwedzera magnesium - chaizvoizvo kune akati wandei. Mhando yega yega yekuwedzera magnesium inotorwa uye inoshandiswa zvakasiyana nemuviri - izvi zvinonzi bioavailability.

Magnesium L-Threonate - Inovandudza mashandiro epfungwa uye mashandiro europi. Magnesium threonate imhando itsva yemagnesium inowanikwa zvakanyanya nekuti inogona kupfuura nepakati pechivharo cheuropi zvakananga mumasero edu, ichiwedzera zvakananga huwandu hwemagnesium muuropi. . Ine mhedzisiro yakanaka kwazvo pakuvandudza ndangariro nekuderedza kushushikana kweuropi. Inokurudzirwa zvakanyanya kune vashandi vepfungwa!

Magnesium Taurate ine amino acid inonzi taurine. Sekureva kwetsvagurudzo, huwandu hwakakwana hwemagnesium netaurine hunobatsira kudzora shuga yeropa. Izvi zvinoreva kuti mhando iyi yemagnesium inogona kukurudzira huwandu hwakanaka hweshuga yeropa. Sekureva kweongororo yakaitwa munguva pfupi yapfuura yaisanganisira mhuka, makonzo ane BP yakaderera zvakanyanya. Zano reMagnesium Taurate Rinogona Kuvandudza Hutano Hwemoyo Wako.

Kana muine zvinodiwa nebhizinesi uye muchida kuwana huwandu hwakawanda hweMagnesium L-Threonate kana magnesium taurate, Suzhou Myland Pharm & Nutrition Inc. ikambani yakanyoreswa neFDA inogadzira zvinhu zvinovaka muviri uye kambani itsva yezvekudya zvesainzi yehupenyu, kugadzira zvinhu zvakagadzirwa, uye kugadzira. Makore anoda kusvika makumi matatu ekuunganidza zvinhu muindasitiri akatiita nyanzvi mukugadzira, kugadzira, kugadzira, uye kutumira zvinhu zvidiki zvemamorekuru.