IziBonelelo eziSekwe kwiMpilo ye-Magnesium

Umxholo

• 1. I-Magnesium ibandakanyeka kumakhulu eempendulo ze-Biochemical emzimbeni wakho
• 2. Isenokukhuthaza ukuSebenza koMthambo
• 3. Ukuxinezeleka kokulwa neMagnesium
• 4. Inenzuzo ngokuchasene nohlobo 2 lweSwekile
• 5. I-Magnesium inganciphisa uxinzelelo lwegazi
• 6. Inezibonelelo ezichasene nokuvuvukala
• 7. I-Magnesium inokunceda ukuthintela iMigraines
• 8. Inciphisa ukunganyangeki kwe-insulin
• 9. I-Magnesium iphucula iimpawu ze-PMS
• 10. I-Magnesium ikhuselekile kwaye ifumaneka ngokubanzi
• Imithombo yokutya
• Izibonelelo
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Magnesium yesine yeyona minerali eninzi emzimbeni womntu.

Idlala indima ebalulekileyo kwimpilo yomzimba wakho kunye nengqondo.

Nangona kunjalo, usenokungafumani ngokwaneleyo, nokuba utya ukutya okusempilweni.

Nazi izibonelelo ezili-10 ezisekwe kubungqina bempilo yemagniziyam.

1. I-Magnesium ibandakanyeka kumakhulu eempendulo ze-Biochemical emzimbeni wakho

I-Magnesium yimaminerali efumaneka emhlabeni, elwandle, kwizityalo, kwizilwanyana nakubantu.

Malunga ne-60% yemagniziyam emzimbeni wakho ifumaneka kwithambo, ngelixa okunye kukwizihlunu, izicwili ezithambileyo kunye nolwelo, kubandakanya igazi ().

Ngapha koko, yonke iseli emzimbeni wakho iqulethe kwaye ifuna ukuba isebenze.

Enye yeendima eziphambili ze-magnesium isebenza njenge-cofactor okanye i-molecule yomncedisi kwiimpendulo ze-biochemical ngokuqhubekayo eyenziwa yi-enzymes.

Ngapha koko, iyabandakanyeka kwiimpendulo ezingaphezu kwama-600 emzimbeni wakho, kubandakanya ():

• Ukudalwa kwamandla: Inceda ukuguqula ukutya kube ngamandla.
• Ukwenziwa kweeproteni: Inceda ukudala iiproteni ezintsha kwii-amino acid.
• Ulondolozo lwesini: Inceda ukudala nokulungisa iDNA kunye neRNA.
• Ukuhamba kwemisipha: Inxalenye yokunciphisa kunye nokuphumla kwezihlunu.
• Ummiselo wenkqubo yovalo: Inceda ukulawula ii-neurotransmitters, ezithumela imiyalezo kuyo yonke ingqondo yakho kunye nenkqubo yovalo.

Ngelishwa, uphononongo lubonisa ukuba malunga neepesenti ezingama-50 zabantu baseMelika naseYurophu bafumana ngaphantsi kwenani lemihla ngemihla ekucetyiswa ngayo ngemagniziyam (,).

I-Magnesium yiminerali exhasa ukuphendulwa kwamachiza emzimbeni wakho. Nangona kunjalo, abantu abaninzi bafumana ngaphantsi kunoko bekudinga.

2. Isenokukhuthaza ukuSebenza koMthambo

I-Magnesium ikwadlala indima ekusebenzeni komthambo.

Ngexesha lokuzilolonga, unokufuna i-10-20% ngaphezulu yemagniziyam kunokuba uphumla, kuxhomekeke kwimisebenzi ().

I-Magnesium inceda ukuhambisa iswekile yegazi kwiimisipha zakho kunye nokulahla i-lactate, enokwakha ngexesha lokuzilolonga kwaye ibangele ukudinwa ().

Izifundo zibonise ukuba ukuncedisa ngayo kunokunyusa ukusebenza kweembaleki, abantu abadala kunye nabantu abanesifo esinganyangekiyo (,,).

Kwisifundo esinye, abadlali bevolleyball abathathe i-250 mg ye-magnesium ngosuku bafumana ukuphucuka kokutsiba kunye nokuhamba kwengalo ().

Kwesinye isifundo, iimbaleki ezongeze nge-magnesium iiveki ezine zazinokubaleka ngokukhawuleza, ukukhwela ibhayisikile kunye nexesha lokuqubha ngexesha le-triathlon. Baye bafumana ukuncipha kwi-insulin kunye noxinzelelo lwamaqondo ehomoni ().

Nangona kunjalo, ubungqina buxubekile. Olunye uphononongo alufumananga sibonelelo sokongezwa kwemagniziyam kwiimbaleki ezinamanqanaba asezantsi okanye aqhelekileyo ezimbiwa (,).

Izongezo zeMagnesium zibonisiwe ukuphucula ukusebenza kovavanyo kwizifundo ezininzi, kodwa iziphumo zophando zixubekile.

3. Ukuxinezeleka kokulwa neMagnesium

IMagnesium idlala indima ebalulekileyo ekusebenzeni kwengqondo nakwimood, kwaye amanqanaba asezantsi axhumene nomngcipheko owandayo woxinzelelo (,).

Olunye uhlalutyo kubantu abangaphezu kwe-8,800 abantu bafumanise ukuba abantu abangaphantsi kweminyaka engama-65 abanesifo esisezantsi se-magnesium babenomngcipheko omkhulu wama-22% woxinzelelo ().

Ezinye iingcali zikholelwa ukuba umxholo ophantsi wemagniziyam kukutya kwale mihla kunokubangela iimeko ezininzi zoxinzelelo kunye nokugula ngengqondo ().

Nangona kunjalo, abanye bagxininisa isidingo sophando ngakumbi kule ndawo ().

Nangona kunjalo, ukuxhasa le minerali kunokunceda ukunciphisa iimpawu zoxinzelelo- kwaye kwezinye iimeko, iziphumo zinokuba zintle (,).

Kwilingo elilawulwa ngokungahleliwe kubantu abadala abadandathekileyo, i-450 mg ye-magnesium yemihla ngemihla ephuculweyo yeemvakalelo ngokufanelekileyo njengechiza lokudakumba ().

Kukho unxibelelwano phakathi koxinzelelo kunye nokusilela kwe-magnesium. Ukuxhaswa ngayo kunokunciphisa iimpawu zokudakumba kwabanye abantu.

4. Inenzuzo ngokuchasene nohlobo 2 lweSwekile

I-Magnesium ikwanceda abantu abane-2 yeswekile.

Izifundo zibonisa ukuba malunga ne-48% yabantu abane-2 yeswekile banamanqanaba asezantsi e-magnesium egazini labo. Oku kunokuphazamisa amandla e-insulin okugcina amanqanaba eswekile esegazini ephantsi kolawulo (,).

Ukongeza, uphando lubonisa ukuba abantu abane-low magnesium intake banomngcipheko ophezulu wokuba nesifo seswekile (,).

Olunye uphononongo olulandele ngaphezulu kwabantu abangama-4,000 kwiminyaka engama-20 lufumanise ukuba abo banesona siphumo siphezulu se-magnesium babengama-47% amathuba okuba nesifo seswekile ().

Olunye uphononongo lubonise ukuba abantu abanesifo seswekile sesi-2 abathatha idosi ephezulu yemagniziyam suku ngalunye bafumana ukuphucuka okubonakalayo kwiswekile yegazi kunye namanqanaba e-hemoglobin A1c, xa kuthelekiswa neqela lolawulo ().

Nangona kunjalo, ezi ziphumo zinokuxhomekeka kubungakanani bemagniziyam oyifumanayo ekutyeni. Kwisifundo esahlukileyo, izongezo azikhange ziphucule iswekile yegazi okanye amanqanaba e-insulin kubantu ababengenanto ().

Abantu abafumana i-magnesium eninzi banomngcipheko ophantsi wohlobo lwe-2 yeswekile. Ngaphaya koko, izongezo zibonisiwe ukunciphisa iswekile yegazi kwabanye abantu.

5. I-Magnesium inganciphisa uxinzelelo lwegazi

Izifundo zibonisa ukuba ukuthatha i-magnesium kunokuhlisa uxinzelelo lwegazi (,,).

Kwisifundo esinye, abantu abathathe i-450 mg ngosuku bafumana ukwehla okubonakalayo koxinzelelo lwegazi lwe-systolic kunye ne-diastolic ().

Nangona kunjalo, ezi zibonelelo zinokwenzeka kuphela kubantu abanexinzelelo lwegazi.

Olunye uphononongo lufumanise ukuba i-magnesium yehlise uxinzelelo lwegazi kubantu abanoxinzelelo oluphezulu lwegazi kodwa ayinampembelelo kwabo banamanqanaba aqhelekileyo ().

I-Magnesium inceda ukunciphisa uxinzelelo lwegazi kubantu abanamanqanaba aphakamileyo kodwa kubonakala ngathi ayinampembelelo efanayo kwabo banamanqanaba aqhelekileyo.

6. Inezibonelelo ezichasene nokuvuvukala

Ukutya okune-magnesium ephantsi kunxulunyaniswa nokudumba okungapheliyo, okungomnye wabaqhubi bokuguga, ukutyeba kakhulu kunye nezifo ezingapheliyo (,,).

Kwisifundo esinye, abantwana abanamanqanaba asezantsi e-magnesium egazi bafunyanwa benamanqanaba aphezulu e-CRP.

Babeneswekile ephezulu yegazi, i-insulin kunye nenqanaba le-triglyceride ().

Izongezo zeMagnesium zinokunciphisa i-CRP kunye nezinye izinto ezinokubangela ukudumba kubantu abadala, abantu abatyebe kakhulu kunye nalabo abane-prediabetes (,,).

Ngendlela efanayo, ukutya okuphezulu kwemagniziyam- njengeentlanzi ezinamafutha kunye netshokholethi emnyama-kunokunciphisa ukudumba.

I-Magnesium ibonakalisiwe ukunceda ukulwa nokudumba. Iyanciphisa ukumakisha kwe-CRP kwaye ibonelele ngezinye izibonelelo.

7. I-Magnesium inokunceda ukuthintela iMigraines

Intloko ye-Migraine ibuhlungu kwaye iyakhathaza. Isicaphucaphu, ukugabha kunye nemvakalelo yokukhanya kunye nengxolo zihlala zenzeka.

Abanye abaphandi bakholelwa ukuba abantu abanengxaki yemigraines kunokwenzeka ngakumbi ukuba banesiphene semagniziyam ().

Ngapha koko, izifundo ezimbalwa ezikhuthazayo zibonisa ukuba i-magnesium inokuthintela kunye nokunceda ukunyanga i-migraines (,).

Kwisifundo esinye, ukongeza nge-1 gram yemagniziyam kubonelela ngoncedo kuhlaselo olubi lwe-migraine ngokukhawuleza nangokufanelekileyo kunonyango oluqhelekileyo ().

Ukongeza, ukutya okunotye ngemagniziyam kunokunceda ukunciphisa iimpawu ze-migraine ().

Abantu abaneemigraines eziqhelekileyo banokuba namanqanaba asezantsi e-magnesium. Olunye uphononongo lubonisa ukuba ukongeza kule minerali kunokunika isiqabu kwimigraines.

8. Inciphisa ukunganyangeki kwe-insulin

Ukuxhathisa kwe-insulin yenye yezizathu ezibangela isifo se-metabolic syndrome kunye nohlobo lwe-2 yeswekile.

Ibonakaliswa kukungakwazi ukusebenza kakuhle kwezihlunu zemisipha kunye nesibindi sokufunxa ngokufanelekileyo iswekile kwigazi lakho.

I-Magnesium idlala indima ebalulekileyo kule nkqubo, kwaye abantu abaninzi abane-metabolic syndrome baswele ().

Ukongeza, amanqanaba aphezulu e-insulin ahamba nokuchasana ne-insulin akhokelela ekulahlekeni kwemagniziyam ngomchamo, ukuqhubela phambili ukunciphisa amanqanaba omzimba wakho ().

Ngethamsanqa, ukonyuka kokutya kwe-magnesium kunokunceda (,,).

Olunye uphononongo lufumanise ukuba ukongeza kule minerali kunciphise ukunganyangeki kwe-insulin kunye namanqanaba eswekile yegazi, nakubantu abanamanqanaba aqhelekileyo egazi ().

Izongezo zeMagnesium zinokuphucula ukunganyangeki kwe-insulin kubantu abane-metabolic syndrome kunye nohlobo lwe-2 yeswekile.

9. I-Magnesium iphucula iimpawu ze-PMS

I-Premenstrual syndrome (PMS) yenye yezona ngxaki zixhaphakileyo phakathi kwabafazi abakwiminyaka yokuzala.

Iimpawu zayo zibandakanya ukugcinwa kwamanzi, iicramps zesisu, ukudinwa kunye nokucaphuka.

Into enomdla kukuba, i-magnesium ibonakalisiwe ukuphucula imeko, ukunciphisa ukugcinwa kwamanzi kunye nezinye iimpawu kubafazi abane-PMS (,).

Izongezo zeMagnesium zibonisiwe ukuphucula iimpawu ezenzeka kubantu basetyhini abanePMS.

10. I-Magnesium ikhuselekile kwaye ifumaneka ngokubanzi

I-Magnesium ibaluleke kakhulu kwimpilo entle. Ukutya okucetyiswayo kwansuku zonke yi-400-420 mg ngosuku ngamadoda kunye ne-310-320 mg ngosuku kubafazi (48).

Ungayifumana kokutya nakongezelelweyo.

Imithombo yokutya

Oku kutya kulandelayo kulungile kwimithombo yemagniziyam (49):

• Imbewu yethanga: I-46% ye-RDI kwikota yekota (16 gram)
• Isipinatshi, ibilisiwe: I-39% ye-RDI kwindebe (i-180 gram)
• I-swiss chard, ibilisiwe: I-38% ye-RDI kwikomityi (175 gram)
• Itshokholethi emnyama (70-85% yecocoa): Iipesenti ezingama-33 ze-RDI kwii-ounces eziyi-3.5 (100 grams)
• Iimbotyi ezimnyama: I-30% ye-RDI kwikomityi (172 gram)
• Iquinoa, iphekiwe: I-33% ye-RDI ekomityini (i-185 gram)
• Ihalibut: Iipesenti ezingama-27 ze-RDI kwii-ounces eziyi-3.5 (100 grams)
• Iiamangile: I-25% ye-RDI kwikota yekota (24 gram)
• Amasheya: I-25% ye-RDI kwikota yekota (30 gram)
• Imackerel: I-19% ye-RDI kwii-ounces eziyi-3.5 (100 grams)
• Iponyoponyo: I-15% ye-RDI kwi-avocado enye ephakathi (200 gram)
• Islamoni: I-9% ye-RDI kwii-ounces eziyi-3.5 (100 grams)

Izibonelelo

Ukuba unempilo, jonga ugqirha wakho ngaphambi kokuba uthathe izongezo zemagniziyam.

Nangona ezi zivame ukunyamezeleka, azinakukhuseleka kubantu abathatha i-diuretics, amayeza entliziyo okanye amayeza okubulala iintsholongwane.

Iifom zokongeza ezifunxwe kakuhle zibandakanya i-magnesium citrate, glycinate, orotate kunye ne-carbonate.

Ukuba ufuna ukuzama isongezelelo se-magnesium, unokufumana ukhetho olukhulu lweemveliso ezikumgangatho ophezulu kwiAmazon.

Ukufumana ngokwaneleyo i-magnesium kubalulekile. Ukutya okuninzi kunayo, kwaye uninzi lwezongezelelo ezikumgangatho ophezulu ziyafumaneka.

Umgca osezantsi

Ukufumana ngokwaneleyo i-magnesium kubalulekile ukugcina impilo isempilweni.

Qiniseka ukuba utya ukutya okune-magnesium okuninzi okanye uthathe isongezelelo ukuba awukwazi ukufumana okwaneleyo ekutyeni kwakho wedwa.

Ngaphandle kokwaneleyo kwale minerali ibalulekileyo, umzimba wakho awukwazi ukusebenza ngokugqibeleleyo.