Wenza ntoni iMagnesium kuMzimba wakho?

Umxholo

• Igcina umsebenzi oSebenzayo weBongo
• Igcina ukubetha kwentliziyo okusempilweni
• Inceda ukumisela ukungangqinelani kwezihlunu
• Izibonelelo zezeMpilo
• Ngamana ungaphantsi koxinzelelo lwegazi
• Ngamana unganciphisa ubungozi besifo sentliziyo
• Ngamana ungaphucula ukulawulwa kweswekile yegazi kuhlobo lwesibini lweswekile
• Ngaba unokuphucula umgangatho wokulala
• Ngamana unokunceda ukulwa neMigraines
• Ngamana unokunceda ukunciphisa iimpawu zoxinzelelo
• > Imithombo yokutya
• Umgca osezantsi

I-Magnesium yesine yeyona minerali eninzi emzimbeni wakho.

Iyabandakanyeka ekuphenduleni kweselula okungaphezulu kwama-600, ukusuka ekwenzeni iDNA ekuncedeni ikhontrakthi yemisipha yakho ().

Ngaphandle kokubaluleka kwayo, ukuya kuthi ga kwi-68% yabantu abadala baseMelika abangahlangabezani nokutya okucetyiswayo kwemihla ngemihla ().

Amanqanaba e-magnesium asezantsi adityaniswe kwiziphumo ezininzi zempilo ezimbi, kubandakanya ubuthathaka, uxinzelelo, uxinzelelo lwegazi kunye nesifo sentliziyo.

Eli nqaku lichaza into eyenziwa yimagniziyam emzimbeni wakho, izibonelelo zayo zempilo, indlela yokunyusa ukutya kwakho kunye neziphumo zokufumana okuncinci.

Igcina umsebenzi oSebenzayo weBongo

I-Magnesium idlala indima ebalulekileyo ekuthumeleni imiqondiso phakathi kwengqondo yakho nomzimba.

Isebenza njengomgcini-sango we-N-methyl-D-aspartate (NMDA) receptors, ezifumaneka kwiiseli zakho zemithambo-luvo kwaye zincede ukukhula kwengqondo, inkumbulo kunye nokufunda ().

Kubantu abadala abasempilweni, i-magnesium ihlala ngaphakathi kwii-receptors ze-NMDA, ibathintela ekuvuseleleni imiqondiso ebuthathaka enokuthi ivuselele iiseli zakho zemithambo-luvo ngokungeyomfuneko.

Xa amanqanaba akho e-magnesium esezantsi, bambalwa ii-receptors ze-NMDA ziyavalwa. Oku kuthetha ukuba bathambekele ekuvuseleleni rhoqo ngakumbi kunokuba kufanelekile.

Olu hlobo lokuzibaxisa lunokubulala iiseli zemithambo-luvo kwaye kunokubangela ukonakala kwengqondo ().

I-Magnesium isebenza njengomgcini-sango kwii-receptors ze-NMDA, ezichaphazelekayo ekukhuleni kwengqondo okunempilo, inkumbulo kunye nokufunda. Ithintela iiseli zemithambo-luvo ekubeni zonganyelwe, ezinokubabulala kwaye zinokubangela ukonakala kwengqondo.

Igcina ukubetha kwentliziyo okusempilweni

I-Magnesium ibalulekile ekugcineni ukubetha kwentliziyo esempilweni.

Ngokwendalo ikhuphisana necalcium, ebaluleke kakhulu ekuveliseni ukuphambana kwentliziyo.

Xa ikhalsiyam ingena kwiiseli zemisipha yentliziyo yakho, ivuselela imicu yemisipha ukuba itsale. Izinto zokubala zeMagnesium zincedisa ezi seli ukuba ziphumle (,).

Le ntshukumo ye-calcium kunye ne-magnesium kwiiseli zentliziyo yakho zigcina ukubetha kwentliziyo okunempilo.

Xa amanqanaba akho e-magnesium ephantsi, i-calcium inokugqithisa iiseli zentliziyo yakho. Olunye uphawu oluqhelekileyo loku kubetha kwentliziyo okukhawulezayo kunye / okanye okungaqhelekanga, okunokubusongela ubomi ().

Ngaphezu koko, impompo yesodiyam-potassium, enzyme evelisa iimpembelelo zombane, ifuna i-magnesium ukuze isebenze ngokufanelekileyo. Ezinye iimpembelelo zombane zinokuchaphazela ukubetha kwentliziyo yakho ().

I-Magnesium inceda iiseli zemisipha yentliziyo yakho ziphumle ngokubala ikhalsiyam, evuselela ukuphambana. Ezi zimbiwa ziyakhuphisana enye nenye ukuqinisekisa ukuba iiseli zentliziyo ziyangena kwaye ziyaphumla ngokufanelekileyo.

Inceda ukumisela ukungangqinelani kwezihlunu

I-Magnesium ikwadlala indima ekulawuleni ukuphambana kwemisipha.

Kanye njengentliziyo, i-magnesium isebenza njenge-blocker calcium yendalo ukunceda izihlunu ziphumle.

Kwimisipha yakho, ikhalsiyam iyabophelela kwiiproteni ezinje nge troponin C kunye ne myosin. Le nkqubo itshintsha ubume bezi proteni, zivelisa ukusikwa ().

I-Magnesium ikhuphisana ne-calcium kwezi ndawo zibophelelayo ukunceda ukukhulula izihlunu zakho.

Ukuba umzimba wakho awunayo i-magnesium eyaneleyo yokukhuphisana ne-calcium, izihlunu zakho zinokufumana ikhontrakthi kakhulu, zibangele i-cramp okanye i-spasms.

Ngesi sizathu, imagnesium icetyiswa ukuba inyange iscramp ().

Nangona kunjalo, uphononongo lubonisa iziphumo ezixubeneyo ngokubhekisele kubuchule be-magnesium yokunciphisa iicramps - ezinye zide zingafumani sibonelelo konke konke ().

I-Magnesium isebenza njenge-block block ye-calcium yendalo, inceda iiseli zakho zemisipha ukuba ziphumle emva kokungena. Xa amanqanaba e-magnesium ephantsi, izihlunu zakho zinokufumana ikhontrakthi kakhulu kwaye zibangele iimpawu ezinje ngeekram okanye izihlunu zemithambo.

Izibonelelo zezeMpilo

Ukutya okunotye ngemagniziyam kunxulunyaniswe nezinye izibonelelo zempilo ezinomdla.

Ngamana ungaphantsi koxinzelelo lwegazi

Uxinzelelo lwegazi oluphezulu yinkxalabo yezempilo echaphazela umntu omnye kwabathathu baseMelika ().

Into enomdla kukuba, uphononongo lubonakalisile ukuba ukuthatha i-magnesium kunokuhlisa uxinzelelo lwegazi (,).

Kwisifundo esinye, abantu abathathe i-450 mg ye-magnesium yonke imihla bafumana ukuwa kwe-systolic (ephezulu) kunye ne-diastolic (esezantsi) amaxabiso egazi ngo-20.4 no-8.7, ngokulandelelana ().

Uhlalutyo lwezifundo ezingama-34 lufumanise ukuba ithamo eliphakathi elingama-368 mg le-magnesium linciphise kakhulu ama-systolic kunye ne-diastolic yegazi kumaxabiso kubantu abadala abasempilweni nakwabo banexinzelelo lwegazi ().

Nangona kunjalo, ifuthe laliphezulu kakhulu kubantu abanexinzelelo oluphezulu lwegazi ().

Ngamana unganciphisa ubungozi besifo sentliziyo

Izifundo ezininzi zinxibelelanise amanqanaba asezantsi e-magnesium kumngcipheko ophezulu wesifo sentliziyo.

Umzekelo, olunye uphononongo lufumanise ukuba abo banamanqanaba asezantsi e-magnesium banomngcipheko ophezulu wokufa, ngakumbi ngenxa yesifo sentliziyo ().

Ngokuchaseneyo, ukwandisa ukutya kwakho kunokunciphisa umngcipheko. Kungenxa yokuba i-magnesium inezixhobo ezinamandla ezichasayo, inokuthintela ukujiya kwegazi kwaye inokunceda imithambo yakho yegazi ukuba iphumle ukunciphisa uxinzelelo lwegazi ().

Uhlalutyo lwezifundo ezingama-40 kunye nabathathi-nxaxheba abangaphezu kwesigidi esinye bafumanisa ukuba ukusebenzisa i-100 mg ngaphezulu kwe-magnesium usuku ngalunye kunciphise umngcipheko wokubetha kunye nokusilela kwentliziyo nge-7% kunye ne-22% ngokwahlukeneyo. Ezi zinto zibini zibeka emngciphekweni wesifo sentliziyo ().

Ngamana ungaphucula ukulawulwa kweswekile yegazi kuhlobo lwesibini lweswekile

Abantu abanesifo seswekile sesi-2 bahlala benamanqanaba asezantsi e-magnesium, anokuthi ayenze mandundu imeko, njengoko i-magnesium inceda ukulawula i-insulin kwaye ihambisa iswekile egazini nakwiiseli zokugcina ().

Umzekelo, iiseli zakho zine-receptors ye-insulin, efuna i-magnesium ukuze isebenze ngokufanelekileyo. Ukuba amanqanaba e-magnesium asezantsi, iiseli zakho azinakho ukusebenzisa i-insulin ngokufanelekileyo, ishiya amanqanaba eswekile yegazi aphezulu (,,).

Ukunyusa ukutya kwe-magnesium kunokunciphisa iswekile yegazi kubantu abane-2 yeswekile.

Uhlalutyo lwezifundo ezisibhozo lubonise ukuba ukuthatha isongezo semagniziyam kunciphise kakhulu amanqanaba eswekile yegazi kubathathi-nxaxheba abanesifo seswekile sesi-2 ().

Nangona kunjalo, iziphumo eziluncedo zemagniziyam kulawulo lweswekile yegazi zifunyenwe kuphela kwizifundo zexesha elifutshane. Izifundo zexesha elide ziyafuneka ngaphambi kokuba kwenziwe ingcebiso ecacileyo.

Ngaba unokuphucula umgangatho wokulala

Ukungalali kakuhle yingxaki enkulu yezempilo kwihlabathi liphela.

Ukuthatha i-magnesium kunokuphucula umgangatho wokulala ngokunceda ingqondo nomzimba wakho uphumle. Olu phumlo lukunceda ukuba ulale ngokukhawuleza kwaye unokuphucula umgangatho wakho wokulala ().

Kwisifundo kubantu abadala abangama-46, abo bathatha isongezelelo se-magnesium mihla le balala ngokukhawuleza. Baye baqaphela umgangatho ophuculweyo wokulala kunye nokunciphisa iimpawu zokungalali ().

Ngaphezulu, izifundo zezilwanyana zifumanise ukuba i-magnesium inokulawula imveliso ye-melatonin, eyihomoni ekhokela umjikelo womzimba wakho wokulala (,).

I-Magnesium ikwabonakalisiwe ukuba ibophelela kwii-gamma-aminobutyric (GABA) receptors. Ihomoni ye-GABA inceda ukuthomalalisa imisebenzi ye-nerve, enokuthi ichaphazele ukulala (,).

Ngamana unokunceda ukulwa neMigraines

Izifundo ezininzi zibonise ukuba amanqanaba asezantsi e-magnesium anokubangela i-migraines.

Olunye uphononongo lufumanise ukuba abathathi-nxaxheba abane-migraines babenamanqanaba asezantsi kakhulu e-magnesium kunabantu abadala abasempilweni ().

Ukwandisa ukutya kwakho ngemagniziyam kunokuba yindlela elula yokulwa ne-migraines (,).

Kwisifundo esinye seveki ezili-12, abantu abane-migraines abathathe i-600-mg magnesium yokuncedisa bafumana i-42% yeemigraines ezimbalwa kunangaphambi kokuthatha izimbiwa ().

Oko kwathiwa, uninzi lwezi zifundo luqaphela kuphela isibonelelo sethutyana sokuthatha i-magnesium kwimigraines. Izifundo zexesha elide ziyafuneka ngaphambi kokwenza izindululo kwezempilo.

Ngamana unokunceda ukunciphisa iimpawu zoxinzelelo

Amanqanaba asezantsi e-magnesium adityaniswa neempawu zoxinzelelo.

Ngapha koko, olunye uphando kubantu abangaphezu kwama-8,800 lwafumanisa ukuba phakathi kwabantu abadala abaneminyaka engama-65 nangaphantsi, abo banokutya okuncinci kwe-magnesium babenomngcipheko omkhulu wama-22% wale meko ().

Isizathu esinye soku kukuba i-magnesium inceda ukulawula ukusebenza kwengqondo kunye nomoya.

Izifundo ezininzi zibonise ukuba ukongeza nge-magnesium kunokunciphisa iimpawu zoxinzelelo. Olunye uphononongo luye lwafumanisa ukuba lusebenza njengeziyobisi ezichasayo (,).

Nangona ikhonkco phakathi kwemagniziyam kunye noxinzelelo luyathembisa, iingcali ezininzi zisakholelwa ukuba kufuneka kwenziwe uphando oluninzi kule ndawo ngaphambi kokunika iingcebiso ().

Ukufakwa okuphezulu kwemagniziyam kunxulunyaniswe nezibonelelo zezempilo ezinje ngomngcipheko osezantsi wesifo sentliziyo, imigraines embalwa, ukunciphisa iimpawu zoxinzelelo kunye noxinzelelo lwegazi oluphuculweyo, amanqanaba eswekile yegazi kunye nokulala.

> Imithombo yokutya

Bambalwa abantu abadibana nokunconywa kwemihla ngemihla (i-RDI) ye-400-420 mg yamadoda kunye ne-310-320 mg yabasetyhini (38).

Nangona kunjalo, le minerali ifumaneka kukutya okuninzi okumnandi (39):

Ukuba awukwazi ukuhlangabezana neemfuno zemihla ngemihla yemagniziyam ngokutya kuphela, cinga ngokuthatha isongezelelo. Zifumaneka ngokubanzi kwaye ziyanyamezeleka.

Izincedisi ezifakwe kakuhle zibandakanya i-magnesium glycinate, i-gluconate kunye ne-citrate. Gwema ukuthatha i-magnesium ne-zinc njengoko inokunciphisa ukufunxeka.

Kungcono ukuthetha nodokotela wakho ngaphambi kokuba uthathe i-magnesium, kuba iyakwazi ukusebenzisana namayeza aqhelekileyo egazi, uxinzelelo okanye i-diuretics.

I-Magnesium ifumaneka kukutya okumnandi okuninzi, okwenza kube lula ukwandisa ukutya kwakho kwemihla ngemihla. Izibonelelo nazo ziyanyamezeleka. Nangona kunjalo, ukuba uthatha amayeza, thetha nogqirha wakho ukunqanda ukuhlangana okungalunganga.

Umgca osezantsi

I-Magnesium yiminerali ebandakanyeka kumakhulu okuphendula kweselula.

Kubalulekile ukwenza i-DNA kunye nokudlulisela imiqondiso phakathi kwengqondo yakho nomzimba.

Ikhuphisana ne-calcium, iqinisekisa intliziyo kunye nezihlunu zekhontrakthi kwaye zikhululeke ngokufanelekileyo, kwaye zinokuphucula imigraines, uxinzelelo, uxinzelelo lwegazi, amanqanaba eswekile yegazi kunye nomgangatho wokulala.

Nangona kunjalo, bambalwa abantu abadibana nokutya okucetyiswayo kwemihla ngemihla kwe-400-420 mg yamadoda kunye ne-310-320 mg yabasetyhini.

Ukwandisa ukutya kwakho, yitya ukutya okunotye ngemagniziyam njengembewu yethanga, isipinatshi, iinqoba, iiamangile kunye netshokholethi emnyama.

Izongezo zinokuba yinto efanelekileyo, kodwa qiniseka ukuthetha nogqirha wakho ukuba uthatha amanye amayeza.