10 Maubwino Othandizira Zaumoyo wa Magnesium

Zamkati

• 1. Magnesium Imakhudzidwa Ndi Mazana a Zochita Zamakankhwala M'thupi Lanu
• 2. Itha Kukulitsa Kuchita Masewera Olimbitsa Thupi
• 3. Magnesium Imalimbana Ndi Kukhumudwa
• 4. Lili Ndi Ubwino Wotsutsana Ndi Matenda A shuga Awiri
• 5. Magnesium Imatha Kutsitsa Kutaya Magazi
• 6. Ili ndi Maubwino Oletsa Kutupa
• 7. Magnesium Ingathandize Kuteteza Migraines
• 8. Amachepetsa Kutsutsana kwa Insulin
• 9. Magnesium Imasintha Zizindikiro za PMS
• 10. Magnesium Ndi Yotetezeka Komanso Imapezeka Kwambiri
• Zakudya
• Zowonjezera
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Magnesium ndi mchere wachinayi wambiri m'thupi la munthu.

Imagwira mbali zingapo zofunika pamoyo wathanzi ndi ubongo wanu.

Komabe, mwina simukupeza okwanira, ngakhale mutadya zakudya zabwino.

Nazi maubwino 10 okhudzana ndi thanzi la magnesium.

1. Magnesium Imakhudzidwa Ndi Mazana a Zochita Zamakankhwala M'thupi Lanu

Magnesium ndi mchere womwe umapezeka padziko lapansi, nyanja, zomera, nyama ndi anthu.

Pafupifupi 60% ya magnesium mthupi lanu imapezeka m'mafupa, pomwe inayo yonse ili m'minyewa, minofu yofewa ndi madzi, kuphatikiza magazi ().

M'malo mwake, khungu lililonse m'thupi lanu limakhala nalo ndipo limafunikira kuti lizigwira ntchito.

Imodzi mwamaudindo akuluakulu a magnesium ndikugwira ntchito ngati cofactor kapena molekyulu wothandizira paziwonetsero zamankhwala zomwe zimachitika mosalekeza ndi michere.

M'malo mwake, imakhudzidwa ndi machitidwe opitilira 600 mthupi lanu, kuphatikiza ():

• Kupanga mphamvu: Zimathandizira kusintha chakudya kukhala mphamvu.
• Mapuloteni mapangidwe: Zimathandizira kupanga mapuloteni atsopano kuchokera ku amino acid.
• Kusamalira Gene: Zimathandizira kupanga ndikukonza DNA ndi RNA.
• Kusuntha kwa minofu: Ndi gawo limodzi la kupindika ndi kupumula kwa minofu.
• Ndondomeko yamachitidwe amanjenje: Zimathandizira kuwongolera ma neurotransmitters, omwe amatumiza mauthenga muubongo wanu wonse ndi dongosolo lamanjenje.

Tsoka ilo, kafukufuku akuwonetsa kuti pafupifupi 50% ya anthu ku US ndi Europe amalandira zochepera kuposa magnesium (,).

Magnesium ndi mchere womwe umathandizira kusintha kwa mankhwala m'thupi lanu. Komabe, anthu ambiri amalandira zochepa kuposa zomwe amafunikira.

2. Itha Kukulitsa Kuchita Masewera Olimbitsa Thupi

Magnesium imagwiranso ntchito pochita masewera olimbitsa thupi.

Mukamachita masewera olimbitsa thupi, mungafunike 10-20% ya magnesium kuposa nthawi yopuma, kutengera zochitikazo ().

Magnesium imathandizira kusuntha shuga wamagazi m'minyewa yanu ndikuchotsa lactate, yomwe imatha kumangirira nthawi yolimbitsa thupi ndikupangitsa kutopa ().

Kafukufuku wasonyeza kuti kuwonjezera pamenepo kumatha kulimbikitsa masewera olimbitsa thupi kwa othamanga, okalamba komanso anthu omwe ali ndi matenda osachiritsika (,,).

Pakafukufuku wina, osewera volleyball omwe amatenga 250 mg ya magnesium patsiku adakumana ndi kusintha kwakulumphira ndi kayendedwe ka mikono ().

Pakafukufuku wina, othamanga omwe amathandizira ndi magnesium kwa milungu inayi anali ndi liwiro kuthamanga, kupalasa njinga komanso kusambira nthawi ya triathlon. Anakhalanso ndi kuchepa kwa insulin komanso mahomoni opsinjika ().

Komabe, umboniwo ndi wosakanikirana. Kafukufuku wina sanapeze phindu la michere ya magnesium mwa othamanga omwe ali ndi otsika kapena abwinobwino amchere (,).

Mankhwala a magnesium awonetsedwa kuti apititse patsogolo masewera olimbitsa thupi m'maphunziro angapo, koma zotsatira zakusaka ndizosakanikirana.

3. Magnesium Imalimbana Ndi Kukhumudwa

Magnesium imagwira ntchito yofunika kwambiri pakugwira ntchito kwaubongo komanso kusinthasintha, ndipo magawo otsika amalumikizidwa ndi chiopsezo chowonjezeka cha kukhumudwa (,).

Kafukufuku m'modzi mwa anthu opitilira 8,800 adapeza kuti anthu azaka zosakwana 65 omwe ali ndi vuto lochepa kwambiri la magnesium ali ndi chiopsezo chachikulu cha 22% cha kukhumudwa ().

Akatswiri ena amakhulupirira kuti kuchepa kwa magnesium mu chakudya chamakono kumatha kubweretsa zovuta zambiri komanso matenda amisala ().

Komabe, ena akugogomezera kufunikira kofufuza zambiri m'dera lino ().

Komabe, kuwonjezera ndi mcherewu kumatha kuthandizira kuchepetsa zizindikilo - ndipo nthawi zina, zotsatira zake zimakhala zazikulu (,).

Poyeserera kosasinthika mwa okalamba okhumudwa, 450 mg ya magnesium tsiku ndi tsiku imasinthasintha magwiridwe antchito ngati mankhwala ochepetsa nkhawa ().

Pakhoza kukhala kulumikizana pakati pa kukhumudwa ndi kuchepa kwa magnesium. Kuwonjezerapo kumatha kuchepetsa zizindikilo zakukhumudwa mwa anthu ena.

4. Lili Ndi Ubwino Wotsutsana Ndi Matenda A shuga Awiri

Magnesium imathandizanso anthu omwe ali ndi matenda amtundu wa 2.

Kafukufuku akuwonetsa kuti pafupifupi 48% ya anthu omwe ali ndi matenda a shuga amtundu wa 2 ali ndi magnesium yotsika m'magazi awo. Izi zitha kusokoneza mphamvu ya insulini yochepetsera magazi m'magazi (,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti anthu omwe amadya magnesium ochepa amakhala ndi chiopsezo chachikulu chokhala ndi matenda ashuga (,).

Kafukufuku wina yemwe adatsata anthu opitilira 4,000 pazaka 20 adapeza kuti omwe amadya kwambiri magnesium anali 47% ocheperako kudwala matenda ashuga ().

Kafukufuku wina adawonetsa kuti anthu omwe ali ndi matenda a shuga amtundu wa 2 omwe amamwa mankhwala a magnesium tsiku lililonse amakumana ndi kusintha kwakukulu m'magazi a shuga ndi hemoglobin A1c, poyerekeza ndi gulu lolamulira ().

Komabe, zotsatirazi zitha kutengera kuchuluka kwa magnesium yomwe mumalandira kuchokera pachakudya. Pakafukufuku wosiyana, zowonjezera sizinapangitse shuga wamagazi kapena kuchuluka kwa insulin mwa anthu omwe sanali osowa ().

Anthu omwe amalandira magnesium ambiri amakhala ndi chiopsezo chochepa cha matenda amtundu wa 2. Komanso, zowonjezerapo zawonetsedwa kuti zimachepetsa shuga m'magazi mwa anthu ena.

5. Magnesium Imatha Kutsitsa Kutaya Magazi

Kafukufuku akuwonetsa kuti kutenga magnesium kumatha kutsitsa kuthamanga kwa magazi (,,).

Pakafukufuku wina, anthu omwe adatenga 450 mg patsiku adachepetsa kwambiri kuthamanga kwa systolic ndi diastolic magazi ().

Komabe, maubwinowa amatha kupezeka mwa anthu omwe ali ndi kuthamanga kwa magazi.

Kafukufuku wina adapeza kuti magnesium imachepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi kuthamanga kwa magazi koma sizinakhudze iwo omwe ali ndi milingo yabwinobwino ().

Magnesium imathandizira kutsitsa kuthamanga kwa magazi kwa anthu omwe ali ndi milingo yokwera koma sikuwoneka kuti imakhudzanso iwo omwe ali ndi milingo yabwinobwino.

6. Ili ndi Maubwino Oletsa Kutupa

Kudya kwa magnesium kochepa kumalumikizidwa ndi kutupa kosatha, komwe kumayendetsa ukalamba, kunenepa kwambiri komanso matenda osachiritsika (,,).

Pakafukufuku wina, ana omwe ali ndi milingo yotsika kwambiri yamagazi amapezeka kuti ali ndi CRP yotupa kwambiri.

Amakhalanso ndi shuga wambiri m'magazi, insulin ndi milingo ya triglyceride ().

Mankhwala a magnesium amatha kuchepetsa CRP ndi zina zotupa m'matenda achikulire, anthu onenepa kwambiri komanso omwe ali ndi matenda a shuga (,,).

Momwemonso, zakudya zamafuta apamwamba - monga nsomba zamafuta ndi chokoleti chamdima - zitha kuchepetsa kutupa.

Magnesium yawonetsedwa kuti ikuthandizira kulimbana ndi kutupa. Amachepetsa chikhomo chotupa CRP ndikupereka maubwino ena angapo.

7. Magnesium Ingathandize Kuteteza Migraines

Migraine imandipweteka komanso imafooketsa. Nsautso, kusanza ndi chidwi ndi kuwala ndi phokoso nthawi zambiri zimachitika.

Ofufuza ena amakhulupirira kuti anthu omwe amadwala mutu waching'alang'ala amakhala ovuta kuposa ena kukhala ndi vuto la magnesium ().

M'malo mwake, kafukufuku wowerengeka wolimbikitsa akuwonetsa kuti magnesium imatha kuteteza komanso kuthandizira kuthana ndi migraines (,).

Pakafukufuku wina, kuphatikiza ndi gramu imodzi ya magnesium kumapereka mpumulo ku migraine yoyipa mwachangu komanso moyenera kuposa mankhwala wamba ().

Kuphatikiza apo, zakudya zokhala ndi magnesium zingathandize kuchepetsa zizindikiritso za migraine ().

Anthu omwe amakhala ndi migraines pafupipafupi amatha kukhala ndi magnesium yotsika. Kafukufuku wina akuwonetsa kuti kuwonjezera ndi mcherewu kumatha kukupatsani mpumulo ku mutu waching'alang'ala.

8. Amachepetsa Kutsutsana kwa Insulin

Kukana kwa insulin ndi chimodzi mwazomwe zimayambitsa matenda amadzimadzi komanso mtundu wa 2 shuga.

Amadziwika ndi kutha kwamphamvu kwama cell amtundu ndi chiwindi kuti atenge bwino shuga m'magazi anu.

Magnesium imagwira ntchito yayikulu pantchitoyi, ndipo anthu ambiri omwe ali ndi matenda amadzimadzi alibe ().

Kuphatikiza apo, kuchuluka kwa insulin komwe kumatsagana ndi insulin kukana kumabweretsa kuchepa kwa magnesium kudzera mkodzo, kumachepetsa thupi lanu ().

Mwamwayi, kuchuluka kwa magnesium kudya kumatha kuthandizira (,,).

Kafukufuku wina adapeza kuti kuwonjezera ndi mcherewu kumachepetsa insulin kukana komanso kuchuluka kwa shuga m'magazi, ngakhale kwa anthu omwe ali ndi magazi abwinobwino ().

Mankhwala a magnesium amatha kupititsa patsogolo kukana kwa insulin mwa anthu omwe ali ndi matenda amadzimadzi komanso mtundu wa 2 shuga.

9. Magnesium Imasintha Zizindikiro za PMS

Matenda a Premenstrual (PMS) ndi amodzi mwazovuta kwambiri pakati pa azimayi azaka zobereka.

Zizindikiro zake zimaphatikizapo kusungira madzi, kupweteka m'mimba, kutopa komanso kukwiya.

Chochititsa chidwi, kuti magnesium yawonetsedwa kuti ikuthandizira kusintha, kuchepetsa kusungidwa kwa madzi ndi zizindikiritso zina mwa azimayi omwe ali ndi PMS (,).

Mankhwala a magnesium awonetsedwa kuti athe kusintha zizindikilo zomwe zimapezeka mwa azimayi omwe ali ndi PMS.

10. Magnesium Ndi Yotetezeka Komanso Imapezeka Kwambiri

Magnesium ndiyofunikira kwambiri kuti munthu akhale ndi thanzi labwino. Zakudya zatsiku ndi tsiku ndi 400-420 mg patsiku la amuna ndi 310-320 mg patsiku la akazi (48).

Mutha kuchipeza kuchokera kuzakudya ndi zowonjezera.

Zakudya

Zakudya zotsatirazi ndizabwino kuzinthu zamagetsi zamagetsi (49):

• Mbeu za dzungu: 46% ya RDI mu kotala chikho (16 magalamu)
• Sipinachi, yophika: 39% ya RDI mu kapu (180 magalamu)
• Swiss chard, yophika: 38% ya RDI mu kapu (175 magalamu)
• Chokoleti chamdima (70-85% koko): 33% ya RDI muma 3.5 oun (100 magalamu)
• Nyemba zakuda: 30% ya RDI mu kapu (172 gramu)
• Quinoa, yophika: 33% ya RDI mu kapu (185 magalamu)
• Nsomba yam'nyanja yamchere: 27% ya RDI muma 3.5 oun (100 magalamu)
• Maamondi: 25% ya RDI mu kotala kapu (24 magalamu)
• Zolemba: 25% ya RDI mu kotala kapu (30 magalamu)
• Nsomba ya makerele: 19% ya RDI muma 3.5 oun (100 magalamu)
• Peyala: 15% ya RDI mu avocado imodzi yokha (200 magalamu)
• Salimoni: 9% ya RDI muma 3.5 oun (100 magalamu)

Zowonjezera

Ngati mukudwala, funsani dokotala musanadye mankhwala a magnesium.

Ngakhale izi zimaloledwa bwino, mwina sizingakhale zotetezeka kwa anthu omwe amatenga mankhwala okodzetsa, mankhwala amtima kapena maantibayotiki.

Mitundu yowonjezeramo yomwe imayamwa bwino imaphatikizapo magnesium citrate, glycinate, orotate ndi carbonate.

Ngati mukufuna kuyesa mankhwala enaake a magnesium, mutha kupeza mitundu yayikulu yazopangidwa ku Amazon.

Kupeza magnesium wokwanira ndikofunikira. Zakudya zambiri zimakhala nazo, ndipo zowonjezera zowonjezera zambiri zilipo.

Mfundo Yofunika Kwambiri

Kupeza magnesium yokwanira ndikofunikira kuti mukhale ndi thanzi labwino.

Onetsetsani kuti mwadya zakudya zambiri zama magnesium kapena kutenga chowonjezera ngati simungathe kupeza chokwanira kuchokera pazakudya zanu zokha.

Popanda mchere wofunikira izi, thupi lanu silingagwire bwino ntchito.