Magnesium shine abun ciki na huɗu na ma'adinai a jikin mutum. Ya taka rawa sosai a lafiyar jikin ku da kwakwalwa. Koyaya, bazaka karbar shi ba cikin wadatattun adadi, ko da kun riƙe abinci mai kyau. Anan akwai ingantattun abubuwa 10 don lafiya:
Magnesium yana cikin daruruwan halayen batattu a cikin jiki
Magnesium ma'adinai ne wanda ke ƙunshe a cikin ƙasa, teku, tsire-tsire, dabbobi da mutane. Kusan kashi 60% na magnesium a jikinka yana cikin kasusuwa, sauran kuma suna cikin tsokoki, kyallen takarda da taya, gami da jini. A zahiri, kowane kwayar jikin ku ya ƙunshi shi kuma yana buƙatar shi don aiki. Ofaya daga cikin manyan magnesium don yin aiki azaman cocoactor ko kuma kayan kwayoyin a cikin halayen biochemics ci gaba da aiwatar da su ta hanyar enzymes. A zahiri, yana halartar wasu halayenka sama da 600 na jikinka, gami da:
Halittar makamashi: yana taimakawa don canza abinci cikin kuzari.
Kirkirar furotin: Yana taimaka wa ƙirƙirar sabbin sunadarai daga amino acid.
Kula da kwayoyin halitta: yana taimakawa don ƙirƙira da mayar da DNA da RNA.
Motsi na tsoka: ɓangare na raguwa da shakatawa na tsokoki.
Gudanar da tsarin juyayi: Yana taimaka wa daidaita Neurotransmiters wanda ke aika saƙonni a duk kwakwalwa da tsarin juyayi.
Abin baƙin ciki, bincike ya nuna cewa kusan 50% na mutane a Amurka da Turai suna karɓar ƙasa da shawarar ga adadin magnesium na yau da kullun na magnesium.
A kan azuzuwan, kuna iya buƙatar 10-20% ƙarin magnesium fiye da lokacin hutawa
Hoto: unsplash.com.
Kara ingancin darasi
Magnesium ya kuma taka muhimmiyar rawa wajen yin motsa jiki. A azuzuwan, zaku iya buƙatar 10-20% ƙarin magnesium fiye da lokacin hutawa, gwargwadon aiki. Magnesium yana taimakawa motsa sukari zuwa ga tsokoki da kuma kawar da lactic acid, wanda zai iya tarawa yayin horo kuma haifar da zafi a cikin tsokoki. Karatun ya nuna cewa yana da ƙari da ƙari na iya ƙara ingancin darasi a cikin 'yan wasa, tsofaffi da mutane tare da cututtuka na kullum. A cikin bincike daya, 'yan wasan kwallon raga wanda ya dauki 250 mg na magnesium kowace rana sun inganta tsalle-tsalle da motsin hannun. A wani 'yan wasan' yan wasa da suka dauki karin kwayoyi hudu na makonni hudu, suna da mafi kyawun lokacin gudu, hawan keke da kuma hawan keke a lokacin triathlon. Suna kuma da raguwa a matakan insulin da kuma kwanciyar hankali. Koyaya, shaidar tana da ma'ana. Sauran karatun ba su sami wata fa'ida daga ƙari ba a cikin 'yan wasa tare da ƙananan daraja ko na al'ada.
Ambaton rashin damuwa
Magnesium taka rawa sosai a cikin aikin kwakwalwa da yanayi, kuma ana danganta karancin matakin da ke hade da hadarin bacin rai. Binciken daya tare da halartar mutane sama da 8,800 da aka nuna cewa mutane karkashin shekara 65 tare da mafi ƙarancin amfani da bacin rai da 22%. Wasu masana sun yi imanin cewa ƙananan abubuwan magnesium a cikin abincin zamani na iya haifar da lokuta da yawa na baƙin ciki da rashin lafiyar kwakwalwa. Koyaya, wasu suna jaddada buƙatar ƙarin bincike a wannan yankin. Koyaya, ƙara wannan ma'adinai na iya taimakawa rage alamun bayyanar da bacin rai - kuma a wasu lokuta sakamakon na iya zama mai ban sha'awa. A cikin binciken da aka sarrafa shi tare da halartar tsofaffi tare da bacin rai, liyafar 450 MG na magnesium sukan inganta yanayin yadda antidepressant.
Abvantbuwan amfãni a nau'in ciwon sukari na 2
Magnesium yana da amfani ga mutane tare da nau'in ciwon sukari na 2. Bincike ya nuna cewa kusan 48% na mutane da nau'in ciwon sukari na sukari suna da matakin karancin magnesium a cikin jini. Wannan na iya ikon insulin ikon kiyaye matakan sukari na jini a karkashin iko. Bugu da kari, binciken ya nuna cewa mutane masu karancin yawan magnesium suna da haɗarin ciwon sukari. Nazari daya wanda aka lura da mutane sama da 4,000 tsawon shekaru 20, ya nuna cewa mutane masu amfani da Magnesium na ciwon sukari don 47% ƙananan. Wani binciken ya nuna cewa mutane da ke da nau'in ciwon sukari na 2 suna ɗaukar manyan allurai magnesium a kowace rana an kula da su da matakan sarrafa jini jini. Koyaya, waɗannan tasirin suna iya dogaro kan nawa magnesium kuke samu da abinci. A wani binciken, da ƙari ba su inganta matakan sukari na jini ko insulin a cikin mutanen da ba su da rashi.
Magnesium rage karfin jini
Bincike yana nuna cewa rashin ci Magnesium zai iya rage karfin jini. A cikin karatu guda a cikin mutane, shan 450 mg kowace rana, babban raguwa a cikin rudani da kuma tashin hankali na jini. Koyaya, waɗannan fa'idodi za a iya bayyana a cikin mutane tare da hawan jini. Wani binciken ya nuna cewa magnesium yana rage karfin jini a cikin mutane tare da hauhawar jini, amma ba ya shafar mutane da matakin al'ada.
Yana da tasirin anti-mai kumburi
Yawan amfani Magnesium yana da alaƙa da kumburi na yau da kullun, wanda yake ɗayan manyan hanyoyin tsufa na tsufa, kiba da cututtuka na yau da kullun. A cikin bincike ɗaya, an gano cewa a cikin yara tare da mafi ƙarancin matakin magnesium a cikin jini, mafi girman matakin alamar mai kumburi na chh. Hakanan suna da babban jini mai girma, insulin da triglycerides. Abun da ƙari, Magnesisidized na iya rage matakin crp da sauran alamomi masu tsattsauran ra'ayi a cikin tsofaffi, mutane masu kiba da mutane tare da preditiet. Hakanan, samfuran da ke da tsayayyen magnesium, kamar kifi mai mai da cakulan duhu, na iya rage kumburi.
Yana hana migraine
Migraine mai raɗaɗi ne kuma yana daukaka. Sau da yawa akwai tashin zuciya, amai da hankali ga haske da amo. Wasu masu bincike sun yi imani cewa mutane da ke fama da rashin ƙarfi galibi suna fama da rashi magnesium. A zahiri, binciken ƙararrawa yana nuna cewa magnesium na iya hanawa har ma da taimako a cikin maganin migraine. A cikin bincike guda, ƙari da 1 grams na magnesium ya taimaka kawar da mummunan harin Migraine mafi sauri kuma ya fi na magani na yau da kullun. Bugu da kari, abinci mai arziki na iya taimaka rage rage alamun Migraine.
Rage juriya insulin
Juriya na insulin yana daya daga cikin manyan abubuwan da ke haifar da cutar synabolic da nau'in sukari na 2. Ana nuna shi ta hanyar ikon tsoka da sel na hanta yadda yakamata sha sukari daga jini. Magnesium taka rawa mai mahimmanci a cikin wannan tsari, da mutane da yawa da ke da cututtukan na rayuwa suna da raunin sa. Bugu da kari, babban matakin insulin, wanda ke tare da insulin juriya, yana haifar da asarar magnesium tare da fitsari, wanda ya kara rage matakinsa a cikin jiki. An yi sa'a, karuwa a cikin cin abinci Magnesium na iya taimakawa. Nazarin daya na binciken ya nuna cewa ƙari na wannan ma'adinai yana rage matakan juriya da kuma rage matakan sukari na jini har ma a cikin mutum tare da matakin al'ada a cikin jini.
Magnesium rage alamomin pm
Synedrome (PMS) yana daya daga cikin cututtukan da ya fi kowa da yawa a cikin mata na shekaru na haihuwa. Abubuwan cututtukan sa sun hada da laten laten, spasms na ciki, gajiya da rashin haushi. Abin sha'awa, magnesium yana inganta yanayi, yana rage jinkirin ruwa da sauran alamu a cikin mata da PMM.
Maimakon ƙari da ƙari suna gwada samfuran halitta
Hoto: unsplash.com.
Magnesium amintacce ne kuma yadu akwai.
Magnesium ya zama dole ga lafiya. A da shawarar yau da kullun shine 400-420 mg kowace rana ga maza da 310320 mg kowace rana ga mata. Kuna iya samun duka tare da abinci da kari. Samfuran da ke gaba suna da kyawawan hanyoyin magnesium:
Suman tsaba: 46% RSNP akan Kofin Quarter (16 grams)
Alayyafo alayyafo: 39% RSNP a kowace kofin (180 g)
Swiss Mangold, Boiled: 38% na RSNP a kan kofin (175 grams)
Chocolate duhu (70-85% koko): 33% rsnp a 3.5 oz (100 grams)
Black wake: 30% RSNP akan Kofin (172 grams)
Fim, dafa shi: 33% rsnp a kan kofi (185 g)
Falus: 27% na RSNP a 3.5 oza (100 grams)
Almond: 25% na RSNP a Quarter a Quarter na Gilashi (24 grams)
Casew: 25% RSNP a cikin ƙoƙon kwata (30 grams)
Mackerel: 19% na RSNP 100 grams (3.5 oz)
Avocado: 15% rsnp a cikin matsakaici avocado (200 grams).
Salmon: 9% na RSNP 100 Grams (3.5 Oz)