Mlembi: Monica Porter
Tsiku La Chilengedwe: 14 Kuguba 2021
Sinthani Tsiku: 28 Okotobala 2024
Anonim
Kodi Magnesium Amachita Chiyani Thupi Lanu? - Zakudya
Kodi Magnesium Amachita Chiyani Thupi Lanu? - Zakudya

Zamkati

Magnesium ndi mchere wachinayi wambiri m'thupi lanu.

Zimakhudzidwa ndi ma cell opitilira 600, kuchokera pakupanga DNA yothandizira kuti minofu yanu igwirizane ().

Ngakhale kufunikira kwake, mpaka 68% ya achikulire aku America samakwaniritsa zomwe akulimbikitsidwa kudya tsiku lililonse ().

Magulu otsika a magnesium amalumikizidwa ndi zovuta zambiri, kuphatikizapo kufooka, kukhumudwa, kuthamanga kwa magazi komanso matenda amtima.

Nkhaniyi ikufotokoza zomwe magnesiamu imagwirira ntchito thupi lanu, maubwino ake azaumoyo, momwe mungakulitsire zomwe mumadya komanso zotsatira zakuchepa.

Amasunga Ubongo Wathanzi

Magnesium imagwira ntchito yofunikira pakufalitsa zizindikiro pakati paubongo ndi thupi lanu.

Imakhala ngati mlonda wapachipata wa othandizira a N-methyl-D-aspartate (NMDA), omwe amapezeka m'maselo anu amisempha ndikuthandizira kukula kwa ubongo, kukumbukira ndi kuphunzira ().


Mwa achikulire athanzi, magnesium imakhala mkati mwa ma NMDA receptors, kuwalepheretsa kuyambitsidwa ndi zikwangwani zofooka zomwe zingalimbikitse maselo anu amitsempha mosafunikira.

Maginito anu akatsika, ma NMDA receptors ochepa amatsekedwa. Izi zikutanthauza kuti amakonda kutengeka nthawi zambiri kuposa momwe amafunikira.

Kudzikakamiza kwamtunduwu kumatha kupha ma cell amitsempha ndipo kumatha kuwononga ubongo ().

Chidule

Magnesium imagwira ntchito yolondera ma NMDA receptors, omwe amatenga nawo gawo pakukula kwa ubongo, kukumbukira komanso kuphunzira. Imaletsa maselo amitsempha kuti asapitirire, omwe amatha kuwapha komanso kuwononga ubongo.

Amakhala Ndi Kugunda Kwa Mtima Wathanzi

Magnesium ndiyofunika kuti pakhale kugunda kwamtima kwabwino.

Mwachibadwa imalimbana ndi calcium, yomwe ndi yofunikira popanga kutsutsana kwa mtima.

Calcium ikalowa m'mitsempha yam'mtima mwanu, imathandizira kuti ulusi wa minofu ulimbe. Magnesium imayankha izi, kuthandiza maselowa kumasuka (,).


Kusuntha kwa calcium ndi magnesium m'maselo amtima wanu kumapangitsa kugunda kwamtima kwabwino.

Mlingo wa magnesium wanu ukakhala wochepa, calcium imatha kukulitsa ma cell anu am'mimba. Chizindikiro chimodzi chodziwika bwino cha izi ndi kugunda kwamtima mwachangu komanso / kapena mosasinthasintha, komwe kumatha kukhala koopsa ().

Komanso, pampu ya potaziyamu-potaziyamu, yomwe imayambitsa mphamvu zamagetsi, imafuna magnesium kuti igwire bwino ntchito. Zovuta zina zamagetsi zimatha kukhudza kugunda kwanu ().

Chidule

Magnesium imathandizira maselo amtundu wa mtima kumasuka pokana calcium, yomwe imathandizira kutsutsana. Maminolo awa amapikisana wina ndi mzake kuti maselo amtima agwirizane ndikupumula bwino.

Zimathandizira Kuwongolera Zisokonezo Zam'mimba

Magnesium imagwiranso ntchito pakuwongolera kufinya kwa minofu.

Monga momwe zilili mumtima, magnesium imagwira ngati cholepheretsa chilengedwe kuti mathandizire kupumula kwa minofu.

Minofu yanu, calcium imamangirira mapuloteni monga troponin C ndi myosin. Izi zimasintha mawonekedwe a mapuloteniwa, omwe amapanga chidule ().


Magnesium imapikisana ndi calcium m'malo omwewo omangiriza kuti muthandize kupumula minofu yanu.

Ngati thupi lanu mulibe magnesium yokwanira kuti mupikisane ndi calcium, minofu yanu imatha kutengeka kwambiri, ndikupangitsa kukokana kapena kupindika.

Pachifukwa ichi, magnesium amalimbikitsidwa kuti azichiza kukokana kwa minofu ().

Komabe, kafukufuku akuwonetsa zotsatira zosakanikirana zokhudzana ndi kuthekera kwa magnesium yothandizira kukokana - ena ngakhale osapeza phindu konse ().

Chidule

Magnesium imagwira ntchito ngati calcium blocker, yothandiza kuti ma cell anu amisili atatengeka. Mlingo wa magnesiamu ukakhala wotsika, minofu yanu imatha kugundana kwambiri ndikupangitsa zizindikilo monga kukokana kapena kutuluka kwa minofu.

Mapindu azaumoyo

Chakudya cholemera ndi magnesium chimalumikizidwa ndi zabwino zina zambiri zathanzi.

Mutha Kutsitsa Kutaya Magazi

Kuthamanga kwa magazi ndi nkhawa yomwe imakhudza m'modzi mwa atatu aku America ().

Chosangalatsa ndichakuti, kafukufuku wasonyeza kuti kutenga magnesium kumachepetsa kuthamanga kwa magazi (,).

Pakafukufuku wina, anthu omwe adatenga 450 mg ya magnesium tsiku ndi tsiku adakumana ndi systolic (kumtunda) ndi diastolic (m'munsi) kuthamanga kwamagazi ndi 20.4 ndi 8.7, motsatana ().

Kufufuza kwa maphunziro 34 kunapeza kuti mlingo wapakatikati wa 368 mg wa magnesium unachepetsa kwambiri systolic ndi diastolic kuthamanga kwa magazi mwa achikulire athanzi komanso omwe ali ndi kuthamanga kwa magazi ().

Komabe, zotsatirazi zinali zazikulu kwambiri mwa anthu omwe anali ndi kuthamanga kwa magazi komwe kulipo ().

Angachepetse Kuopsa Kwa Matenda a Mtima

Kafukufuku angapo adalumikiza milingo yotsika ya magnesium ndi chiopsezo chachikulu cha matenda amtima.

Mwachitsanzo, kafukufuku wina adapeza kuti omwe ali ndi milingo yotsika kwambiri ya magnesium ali pachiwopsezo chachikulu chofa, makamaka chifukwa cha matenda amtima ().

Komanso, kuwonjezera kudya kwanu kumachepetsa izi. Ndi chifukwa chakuti magnesium imakhala ndi mphamvu zotsutsana ndi zotupa, zitha kuteteza magazi kuundana ndipo zimatha kuthandiza mitsempha yanu yamagazi kuti ichepetse kuthamanga kwa magazi ().

Kusanthula kwa maphunziro a 40 ndi opitilira miliyoni miliyoni adapeza kuti kudya 100 mg yochulukirapo ya magnesium tsiku lililonse kumachepetsa chiopsezo cha sitiroko ndi kulephera kwa mtima ndi 7% ndi 22%, motsatana. Izi ndi zifukwa ziwiri zazikulu zoopsa za matenda a mtima ().

Mulole Kusintha Magazi A shuga Mumtundu wa Matenda Awiri

Anthu omwe ali ndi matenda a shuga amtundu wa 2 nthawi zambiri amakhala ndi michere yotsika ya magnesium, yomwe imatha kukulitsa vutoli, chifukwa magnesium imathandizira kuwongolera insulini ndikusuntha shuga m'magazi ndikupita kumaselo kuti asungidwe ().

Mwachitsanzo, maselo anu ali ndi mapulogalamu a insulini, omwe amafunikira magnesium kuti igwire bwino ntchito. Ngati milingo ya magnesium ndiyotsika, maselo anu sangathe kugwiritsa ntchito insulini moyenera, ndikusiya kuchuluka kwa shuga wamagazi (,,).

Kuchulukitsa kudya kwa magnesium kumatha kuchepetsa shuga m'magazi mwa anthu omwe ali ndi matenda amtundu wa 2.

Kufufuza kwa maphunziro asanu ndi atatu kunawonetsa kuti kutenga chowonjezera cha magnesium kumachepetsa kwambiri kusala kwa magazi m'magazi mwa omwe ali ndi mtundu wa 2 shuga ().

Komabe, zotsatira zopindulitsa za magnesium pakulamulira kwa shuga wamagazi zimangopezeka m'maphunziro afupikitsa. Maphunziro a nthawi yayitali amafunikira asanaperekedwe malingaliro omveka.

Mutha Kusintha Tulo

Kugona mokwanira ndi vuto lalikulu lathanzi padziko lonse lapansi.

Kutenga magnesium kumatha kupititsa patsogolo kugona bwino pothandiza malingaliro ndi thupi lanu kupumula. Kusangalala kumeneku kumakuthandizani kuti mugone mwachangu komanso kumakuthandizani kugona bwino ().

Pakafukufuku mwa achikulire 46, omwe amatenga chowonjezera cha magnesium tsiku lililonse amagona mwachangu. Adawonanso kugona bwino ndikuchepetsa kugona ().

Kuphatikiza apo, maphunziro azinyama apeza kuti magnesium imatha kuwongolera kupangika kwa melatonin, yomwe ndi mahomoni omwe amatsogolera kuzungulira kwa kugona kwa thupi lanu (,).

Magnesium yawonetsedwanso kuti imagwirizana ndi ma gamma-aminobutyric (GABA) receptors. Mahomoni GABA amathandiza kuchepetsa mitsempha, yomwe ingakhudze kugona (,).

Angathandize Kuthetsa Migraines

Kafukufuku wambiri wasonyeza kuti milingo yotsika ya magnesium imatha kuyambitsa migraines.

Kafukufuku wina adapeza kuti omwe ali ndi mutu waching'alang'ala anali otsika kwambiri pamlingo wa magnesium kuposa achikulire athanzi ().

Kuchulukitsa kuchuluka kwanu kwama magnesium kungakhale njira yosavuta yolimbana ndi mutu waching'alang'ala (,).

Pakafukufuku umodzi wamasabata 12, anthu omwe ali ndi migraines omwe adatenga chowonjezera cha 600-mg magnesium adakumana ndi migraines ochepa kuposa 42% asanatenge mchere ().

Izi zati, ambiri mwa maphunzirowa amangowona phindu lakanthawi kochepa la kutenga magnesium ya migraines. Kafukufuku wowonjezereka wa nthawi yayitali amafunika musanapereke malangizo azaumoyo.

Zitha Kuchepetsa Zizindikiro Za Kukhumudwa

Maginesi otsika adalumikizidwanso ndi zizindikilo zakukhumudwa.

M'malo mwake, kafukufuku m'modzi mwa anthu opitilira 8,800 adapeza kuti mwa achikulire azaka 65 mpaka pansi, omwe ali ndi vuto lochepa kwambiri la magnesium amakhala ndi chiopsezo chachikulu cha 22% cha vutoli ().

Chifukwa chimodzi ndichakuti magnesium imathandizira kuwongolera momwe ubongo wanu umagwirira ntchito komanso momwe mungasinthire.

Kafukufuku angapo wasonyeza kuti kuwonjezera ndi magnesium kumatha kuchepetsa zizindikilo zakukhumudwa. Kafukufuku wina adazipeza kuti ndi othandiza ngati mankhwala osokoneza bongo (,).

Ngakhale kulumikizana pakati pa magnesium ndi kukhumudwa kukukulonjeza, akatswiri ambiri amakhulupilirabe kuti kufufuza kwina mderali ndikofunikira musanapereke uphungu ().

Chidule

Kulowetsedwa kwakukulu kwa magnesium kumalumikizidwa ndi maubwino azaumoyo monga chiwopsezo chochepa cha matenda amtima, kuchepa kwa mutu waching'alang'ala, kuchepa kwa zizindikilo zakukhumudwa ndikukhala ndi kuthamanga kwa magazi, kuchuluka kwa shuga wamagazi ndi kugona.

Zakudya Zakudya

Ndi anthu ochepa okha omwe amakumana ndi zomwe akufuna kudya tsiku lililonse (RDI) ya 400-420 mg ya amuna ndi 310-320 mg ya akazi (38).

Komabe, mcherewu umapezeka mu zakudya zambiri zokoma (39):

KuchulukaRDI (kutengera 400 mg / tsiku)
Mbeu za dzungu0.25 chikho (16 magalamu)46%
Sipinachi, yophika1 chikho (180 magalamu)39%
Swiss chard, yophika1 chikho (175 magalamu)38%
Nyemba zakuda, zophika1 chikho (172 magalamu)30%
Ziphuphu1 ounce (28 magalamu)27%
Beet amadyera, yophika1 chikho (144 magalamu)24%
Maamondi1 ounce (28 magalamu)20%
Makhalidwe1 ounce (28 magalamu)20%
Chokoleti chakuda1 ounce (28 magalamu)16%
Peyala1 sing'anga (200 magalamu)15%
TofuMa ola 3.5 (magalamu 100)13%
SalimoniMa ola 3.5 (magalamu 100)9%

Ngati simungakwaniritse zosowa zanu za tsiku ndi tsiku kudzera muzakudya zokha, lingaliraninso zowonjezera. Amapezeka kwambiri ndipo amalekerera bwino.

Zowonjezera zomwe zimayamwa bwino zimaphatikizapo magnesium glycinate, gluconate ndi citrate. Pewani kumwa magnesium ndi zinc chifukwa imatha kuchepetsa kuyamwa.

Ndibwino kuti mulankhule ndi dokotala musanatenge magnesium, chifukwa imatha kulumikizana ndi mankhwala wamba a kuthamanga kwa magazi, maantibayotiki kapena okodzetsa.

Chidule

Magnesium imapezeka mu zakudya zambiri zokoma, zomwe zimapangitsa kuti zikhale zosavuta kuwonjezera zomwe mumadya tsiku lililonse. Zowonjezera zimathandizidwanso bwino. Komabe, ngati mumamwa mankhwala, lankhulani ndi adokotala kuti mupewe kuyanjana.

Mfundo Yofunika Kwambiri

Magnesium ndi mchere womwe umakhudzidwa ndimitundu yambiri yama cell.

Ndikofunikira popanga DNA ndikutumizirana pakati pa ubongo ndi thupi lanu.

Imapikisana ndi calcium, kuwonetsetsa kuti mtima wanu ndi minofu yanu ikugwirizana komanso kumasuka bwino, komanso imatha kusintha migraines, kukhumudwa, kuthamanga kwa magazi, kuchuluka kwa shuga m'magazi komanso kugona mokwanira.

Komabe, ndi anthu ochepa omwe amakwaniritsa kudya kwa 400-420 mg tsiku lililonse kwa amuna ndi 310-320 mg wa akazi.

Kuti muwonjezere kudya, idyani zakudya zokhala ndi magnesium yambiri monga mbewu za dzungu, sipinachi, mtedza wa cashew, ma almond ndi chokoleti chamdima.

Zowonjezera zimatha kukhala njira yothandiza, koma onetsetsani kuti mukuyankhula ndi dokotala ngati mukumwa mankhwala ena.

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