Magnesium nibiri mu mabuye y'agaciro mu mubiri w'umuntu. Afite inshingano nyinshi zingenzi mubuzima bwumubiri wawe n'ubwonko. Ariko, ntushobora kubyakira mubwinshi, nubwo waba ufite indyo yuzuye. Dore inyungu 10 zagaragaye ku buzima:
Magnesium yitabiriye amagana y'ibinyabuzima mu mubiri
Magnesium ni amabuye y'agaciro akubiye mu butaka, inyanja, ibimera, inyamaswa n'abantu. Abagera kuri 60% mu mubiri wawe ari mu magufwa, kandi ibisigaye biri mu mitsi, imyenda yoroshye n'amazi, harimo amaraso. Mubyukuri, buri selile yumubiri wawe ikubiyemo kandi ikeneye gukora. Imwe mu nshingano nyamukuru za magnesium gukora nka molekile cyangwa molekile ifasha mubinyabuzima reaction ikomeje gushyirwa mubikorwa na enzymes. Mubyukuri, yitabira ibintu birenga 600 byumubiri wawe, harimo:
Ibyaremwe byingufu: bifasha guhindura ibiryo mu mbaraga.
Imiterere ya Proteine: ifasha gukora poroteyine nshya kuri aside amine.
Kubungabunga ingirabuzimafatizo: bifasha kurema no kugarura ADN na RNA.
Imitsi y'imitsi: igice cyo kugabanya no kuruhuka imitsi.
Kugenga sisitemu y'imitsi: ifasha guhindura Neurotmitters yohereza ubutumwa mu bwonko no mu mpande zombi.
Kubwamahirwe, ubushakashatsi bwerekana ko abantu bagera kuri 50% muri Amerika no mu Burayi bakira bitarenze umubare wa magnesium ya buri munsi.
Mugihe cyamasomo, urashobora gukenera magneyium 10-20% kuruta kuruhuka
Ifoto: Ibisobanuro.com.
Ongera imikorere yimyitozo
Magnesium nayo igira uruhare runini mu gukora imyitozo. Mugihe cyamasomo, urashobora gukenera magneyium 10-20% kuruta mugihe kiruhutse, ukurikije ibikorwa. Magnesium ifasha kwimura isukari mu mitsi yawe no kwikuramo aside ya lackique, bishobora kwegeranya mugihe cyamahugurwa kandi bigatera ububabare mumitsi. Ubushakashatsi bwerekanye ko kwiyongera kwayo bishobora kongera imikorere yimyitozo muri abakinnyi, abageze mu zabukuru ndetse nabafite indwara zidakira. Mu bushakashatsi bumwe, abakinnyi ba Volleyball bafashe MG 250 ya Magnesium kumunsi bateje imbere gusimbuka no kugenda kwamaboko. Mu bundi bumenyi bw'abakinnyi bunyigisho bafataga inyongeramuke mu byumweru bine, bagize umwanya mwiza wo kwiruka, gusiganwa ku magare no koga muri triathlon. Bafite kandi kugabanuka kwa mu rwego rwa insulin hamwe na hormone. Ariko, ibimenyetso ntibisobanutse. Ubundi bushakashatsi ntibubonye inyungu kuri Magnetidies onsnessives muri abakinnyi bafite urwego ruto cyangwa rusanzwe rwamabuye y'agaciro.
Kwiyuhagira
Magnesium akina uruhare runini mu mirimo y'ubwonko no kumera, kandi urwego rwo hasi rufitanye isano no guhura n'ihungabana. Isesengura rimwe ryagize uruhare mu baturage barenga 8.800 zerekanaga ko abantu bari munsi y'imyaka 65 hamwe no kunywa hasi cyane ya Magnesium yagize ibyago byinshi byo kwiheba na 22%. Bamwe mu bahanga bemeza ko magnesium yo hasi mu biryo bigezweho bishobora gutera ibibazo byinshi byo kwiheba n'indwara zo mu mutwe. Ariko, abandi bashimangira ko dukeneye ubundi bushakashatsi muriki gice. Ariko, ongeraho iyi minerval irashobora gufasha kugabanya ibimenyetso byo kwiheba - kandi rimwe na rimwe ibisubizo birashobora gushimisha. Mu bushakashatsi bugenzurwa na bugenzurwa hamwe n'abantu bakuze bafite depression, kwakira MG 450 ya Magnesium ku munsi yateje imbere imyumvire nk'ubusambanyi.
Ibyiza muri diyabete yo mu bwoko bwa 2
Magnesium nayo ifitiye akamaro kubantu bafite diyabete yo mu bwoko bwa 2. Ubushakashatsi bwerekana ko abantu bagera kuri 48% bafite diyabete yo mu bwoko bwa 2 bafite urwego rwo hasi magnesium mu maraso. Ibi birashobora gukomera imbaraga za insuline kugirango isukari isukari igenzure. Byongeye kandi, ubushakashatsi bwerekana ko abantu bafite magnesi yo hasi bafite ibyago byinshi byo diyabete. Ubushakashatsi bumwe mu gihe abantu barenga 4000 bagaragaye mu myaka 20, bwerekanye ko abantu bafite ibiyobyabwenge byo hejuru magnesium nuburyo bushoboka bwa diyabete kuri 47% munsi. Ubundi bushakashatsi bwerekanye ko abantu bafite diyabete yo mu bwoko bwa 2 bafata dosiye ndende ya magnesium buri munsi yagaragaye ko iterambere ry'isukari rikomeye mu rwego rw'isukari yamaraso na hemoglorimbi ugereranije n'itsinda rishinzwe kugenzura amaraso na hemoglobine ugereranije n'itsinda rishinzwe kugenzura. Ariko, izo ngaruka zishobora guterwa nuburyo magnesium uhura nibiryo. Mu bundi bushakashatsi, inyongera ntizitezimbere urugero rw'amaraso cyangwa insuline mubantu badafite icyuho.
Magnesium igabanya umuvuduko wamaraso
Ubushakashatsi bwerekana ko gufata magnesium bishobora kugabanya umuvuduko wamaraso. Mu bushakashatsi bumwe mubantu, gufata × 450 mg kumunsi, kugabanuka kwinshi mumivuduko yamaraso ya systolic na diastolic. Ariko, ibyo byinyungu birashobora kugaragara gusa kubantu bafite umuvuduko ukabije wamaraso. Ubundi bushakashatsi bwerekanye ko Magneyirium igabanya umuvuduko wamaraso mubantu bafite umuvuduko ukabije wamaraso, ariko ntagira ingaruka ku bantu bafite urwego rusanzwe.
Ifite ingaruka zo kurwanya injiji
Kunywa magnesium hasi bifitanye isano no gutwika karande, niyihe imwe mu mbaraga zitera gusaza, umubyibuho ukabije n'indwara zidakira. Mu bushakashatsi bumwe, wasangaga mu bana bafite urwego rwo hasi rwa Magnesium mu maraso, urwego rwo hejuru rwa marike ya Infinzo ya CRH. Bafite kandi isukari yo hejuru yamaraso, insuline na bestlycerides. Magnesium inyongeramuzi zirashobora kugabanya urwego rwibimenyetso byaka kandi ibindi bikaji kubantu bakuze, abantu bafite ibiro byinshi nabantu bafite prediabet. Mu buryo nk'ubwo, ibicuruzwa bifite magnesium nyinshi, nk'amafi yabyibushye hamwe na shokora yijimye, irashobora kugabanya gutwika.
Irinde Migraine
Migraine irababaza kandi ikaba. Akenshi hariho isesemi, kuruka no kumva urumuri nurusaku. Abashakashatsi bamwe bemeza ko abantu barwaye migraine bakunze kubabazwa na magnesium. Mubyukuri, ubushakashatsi bwinshi butera inkunga bwerekana ko Magnesium ishobora gukumira ndetse no gufasha mugufata migraine. Mu bushakashatsi bumwe, hiyongereyeho garama 1 za magneyium zafashije gukuraho igitero gikaze cya migraine vuba kandi neza kuruta imiti isanzwe. Byongeye kandi, ibiryo bikungahaye bya Magnesium birashobora gufasha kugabanya ibimenyetso bya migraine.
Bigabanya insuline irwanya
Insuline irwanya nimwe mu mpamvu nyamukuru zitera Syndrome ya metabolike na diyabete yo mu bwoko bwa 2. Irangwa nubushobozi bwimitsi nindangamiseruka yumwijima akurura isukari muburyo bwo gutemba amaraso. Magnesium akina uruhare rukomeye muriki gikorwa, kandi abantu benshi bafite syndrome ya metabolike bafite icyuho cyayo. Byongeye kandi, urwego rwo hejuru rwa insuline, ruherekeza insuline, biganisha ku gutakaza magnesium hamwe n'inkari, bikaba bigabanya urwego rwayo mu mubiri. Kubwamahirwe, ubwiyongere bwo gukoresha magnesium burashobora gufasha. Ubushakashatsi bumwe bwerekanye ko kongeramo iyi minisiteri igabanya insuline no kugabanya urugero rw'isukari yamaraso no mu bantu bafite urwego rusanzwe mu maraso.
Magnesium igabanya ibimenyetso bya PMS
Syndrome yintangarubuga (PMS) ni imwe mu ndwara zikunze kugaragara mu bagore bafite imyaka. Ibimenyetso bye birimo ubukeri bw'amazi, inda yo munda, umunaniro no kurakara. Igishimishije, magneyium itezimbere umwuka, igabanya gutinda kw'amazi nibindi bimenyetso mubagore bafite PMS.
Aho kuba inyongeramutsa gerageza ibicuruzwa bisanzwe
Ifoto: Ibisobanuro.com.
Magnesium ifite umutekano kandi irahari cyane.
Magnesium irakenewe rwose kubuzima bwiza. Ibipimo byasabwe buri munsi ni 400-420 mg kumunsi kubagabo na 310-320 mg kumunsi kubagore. Urashobora kubona byombi ibiryo ninyongera. Ibicuruzwa bikurikira ni Magnesium nziza cyane:
Imbuto z'impanga: 46% RSSP mu gikombe cya kimwe cya kane (garama 16)
Spinach: 39% RSSP kuri Cup (180 G)
Umusuwisi ya Swiss, yatetse: 38% ya RSSP ku gikombe (Garama 175)
Shokora yijimye (70-85% Cocoa): 33% RSSP kuri 3.5 oz (garama 100)
Ibishyimbo byirabura: 30% RSSP ku gikombe (Garama 172)
Firime, yatetse: 33% RSSP ku gikombe (185 G)
Kumwanga: 27% bya RSSP kuri 3.5 (garama 100)
Almonds: 25% ya RSNP muri kimwe cya kane cy'ikirahure (garama 24)
Cashew: 25% RSSP mu gikombe cya kimwe cya kane (garama 30)
Mackerel: 19% ya Grams 100 (3.5 oz)
Avoka: 15% RSSP muri avoka imwe ya Avoka (garama 200).
Salmon: 9% ya Grams 100 (3.5 oz)