I-magnesium ngumxholo wesine weminerali emzimbeni womntu. Udlala indima enkulu kwimpilo yomzimba wakho kunye nengqondo yakho. Nangona kunjalo, awunakuyifumana ngesixa esaneleyo, nokuba ubambe ukutya okunempilo. Nazi izibonelelo ezili-10 eziqinisekisiweyo ze-magnesis zempilo:
I-magnesium ithatha inxaxheba kumakhulu okuphendula kwe-biochemical emzimbeni
I-magnesiyol yiminerali equlethwe emhlabeni, ulwandle, izityalo, izilwanyana nabantu. Malunga ne-60% ye-magnesium emzimbeni wakho ikwithambo, kwaye ezinye zikwimisipha, izicubu ezithambileyo kunye nolwelo, kubandakanya negazi. Ngapha koko, iseli nganye yomzimba wakho iqulethe kwaye ifune ukusebenza ukuze isebenze. Enye yeendima ze-magnesis eziphambili ze-magnesis ukuba zenze njenge-cofactor okanye imolekyuli encedisayo kwi-biochemical yokuqhubekeka ngokuqhubekekayo zii-enzymes. Ngapha koko, ithatha inxaxheba kwizinto ezingaphezu kwama-600 zomzimba wakho, kubandakanya:
Ukudalwa kwamandla: kuyanceda ukutshintsha ukutya.
Ukuqulunqwa kweprotein: Kunceda ukudala iiproteni ezintsha kwii-amino acid.
Ukugcina uhlobo lwemfuza: kunceda ukudala nokubuyisela i-DNA kunye neRNA.
Iintshukumo zemisipha: Inxalenye yokuncitshiswa kunye nokuphumla kwezihlunu.
Ukulawula inkqubo ye-nervous: inceda ukulungisa i-neurotronsmitters ethumela imiyalezo kuyo yonke imbonakalo yengqondo kunye nenkqubo ye-neva.
Ngelishwa, izifundo zibonisa ukuba malunga ne-50% yabantu base-US naseYurophu bafumana ngaphantsi kwenani lemihla ngemihla le-magnesium.
Ngexesha leklasi, unokufuna i-10 ukuya kwi-20% i-magnesium ngaphezulu kwexesha lokuphumla
Ifoto: HARTAHH.USPUS.com.
Yonyusa ukusebenza kakuhle kwemithambo
I-magnesium ikwadlala indima ebalulekileyo ekwenzeni umthambo. Ngexesha leklasi, unokufuna i-10 ukuya kwi-20% i-magnesium ngaphezulu kwexesha lokuphumla, kuxhomekeka emsebenzini. IMagnesium inceda ekuhambeni iswekile kwizihlunu zakho kwaye ikhuphe i-lactic acid, enokuqokelela ngexesha loqeqesho kwaye ibangele iintlungu kwimisipha. Izifundo zibonakalisile ukuba ukongezwa kwayo kungakonyusa ukusebenza kweembaleki kwiimbaleki, abantu abadala nabantu abanesifo esinganyangekiyo. Kwisifundo esinye, abadlali beVolleyball abathabatha i-250 mg ye-magnesium ngosuku baphucule ukutsiba kunye nokuhamba kwezandla. Kwezinye iimbaleki ezifundwayo ezithathe i-magnesium yongezwa kweeveki ezine, zazinexesha lokubaleka kakhulu, ukuhamba ngebhayisikile kunye nokuqubha ezikhweleni kwi-Triathlon. Baye bancipha kwi-Insulin amanqanaba kunye nehomoni yoxinzelelo. Nangona kunjalo, ubungqina bunomdla. Olunye izifundo khange bafumane naluphi na uncedo kwi-magnesium yongezwa kwiimbaleki ezinamanqanaba aphantsi okanye aqhelekileyo kwizimbiwa.
Ukhumbula uxinzelelo
I-Magnesium idlala indima ebalulekileyo emsebenzini wobuchopho kunye nemvakalelo, kwaye inqanaba elisezantsi linxulunyaniswa nomngcipheko owonyukayo woxinzelelo. Uhlalutyo olunye kunye nokuthatha inxaxheba kwabantu abangaphezu kwe-8,800 abonise ukuba abantu abangaphantsi kweminyaka engama-65 besebenzisa i-magnesium ephantsi i-magnesium yayinomngcipheko omkhulu woxinzelelo ngama-22%. Ezinye iingcali zikholelwa ukuba umxholo ophantsi we-magnesium wokutya unokubangela iimeko ezininzi zoxinzelelo kunye nokugula ngengqondo. Nangona kunjalo, abanye bagxininisa imfuno yophando ongezelelweyo kule ndawo. Nangona kunjalo, ukongeza le mineral kunokunceda ukunciphisa iimpawu zoxinzelelo-kwaye kwezinye iimeko iziphumo zinokuba nomtsalane. Kwisifundo esilawulwa ngokungacwangciswanga ngokuthatha inxaxheba kwabantu abadala ngoxinzelelo, ukwamkelwa kwe-450 mg ye-magnesium ngemini ye-magnesium ngemini kuphucule imvakalelo ngokufanelekileyo.
Izibonelelo zeType 2 yeswekile
I-magnesium ikwaluncedo kubantu abanesifo seswekile 2. Izifundo zibonisa ukuba malunga ne-48% yabantu abanesifo seswekile esi-2 senqanaba le-magneum ephantsi egazini. Oku kunokwazi ukwenza amandla e-insulin ukugcina amanqanaba eswekile yegazi phantsi kolawulo. Ukongeza, izifundo zibonisa ukuba abantu abane-magnesis ephantsi banomngcipheko ophezulu wesifo seswekile. Olunye uphononongo apho abantu abangaphezu kwe-4,000 abaye baqatshelwa iminyaka engama-20, babonisa ukuba abantu abanengxaki ye-magneyum ephezulu kukusetyenziswa kwesifo seswekile ngama-47% asezantsi. Olunye uphononongo lubonise ukuba abantu abanesifo seswekile 2 bephethe iidosi eziphezulu ze-magnesis yonke imihla beye baqaphela ukuphuculwa kweswekile yegazi kunye ne-hemoglobin xa kuthelekiswa neqela lolawulo. Nangona kunjalo, ezi ziphumo zinokuxhomekeka ekubeni ingakanani i-magnesium oyifumanayo ngokutya. Kolunye uphononongo, ii -oxtives azizange ziphucule amanqanaba eswekile yegazi okanye i-insulin kubantu abangenasiphoso.
I-Magnesium inciphisa uxinzelelo lwegazi
Izifundo zibonisa ukuba ukukhunjulwa kweMagnesium kunokunciphisa uxinzelelo lwegazi. Kwisifundo esinye ebantwini, thatha × 450 mg ngosuku, ukwehla okufanelekileyo kwii-Systolic kunye ne-Diastolic yegazi. Nangona kunjalo, ezi zibonelelo zinokubonakaliswa kuphela ebantwini abanoxinzelelo lwegazi oluphezulu. Olunye uphononongo lubonise ukuba iMagnesium inciphisa uxinzelelo lwegazi ebantwini ngoxinzelelo lwegazi oluphezulu, kodwa aluchaphazeli abantu abanenqanaba eliqhelekileyo.
Inesiphumo sokuvuvukala
Ukusetyenziswa kwe-magnesis ephantsi kunxulunyaniswa nokuvuvukala okungapheliyo, ongomnye wemikhosi yokuqhuba, ukutyeba kakhulu kunye nezifo ezingapheliyo. Kwisifundo esinye, safunyaniswa ukuba ebantwaneni elona nqanaba liphantsi le-magnesium egazini, elona nqanaba liphezulu lomphawu lomsinga weCRH. Babeneswekile yegazi ephezulu, i-insulin kunye nabaphambukeli. I-Magnesium yongezelelo inokunciphisa inqanaba le-CRP kunye nabanye abamakishi abasukelayo kubantu abadala, abanamandla amakhulu nabantu abanesiphene. Ngokufanayo, iimveliso ezinomxholo ophakamileyo we-magnesium, ezinjengeentlanzi ezityebileyo kunye netshokholethi emnyama, zinokunciphisa ukuvuvukala.
Ithintela i-migraine
I-migraine ibuhlungu kwaye iyanda. Rhoqo kukho isicaphucaphu, ukugabha kunye nemvakalelo yokukhanya kunye nengxolo. Abanye abaphengululi bakholelwa ukuba abantu abaphethwe yi-migraine bahlala benengxaki yokusilela kwe-magnaim. Ngapha koko, izifundo ezininzi ezikhuthazayo zibonisa ukuba iMagnesium inokuthintela kwaye incede kunyango lwemigraine. Kwisifundo esinye, ukongezwa kweegram ezi-1 ze-magnesium kuncedise ukuhlasela okuqinisekileyo kwe-migraine ngokukhawuleza nangokungaphezulu kweyeza eliqhelekileyo. Ukongeza, ukutya okutyebileyo kweMagnesium kunokunceda ukunciphisa iimpawu ze-migraine.
Kunciphisa ukunganyangeki kwe-insulin
Ukuchasana kwe-Insulin yenye yezona zinto ziphambili ze-metabolic syndrome kunye ne-2 yeswekile. Ibonakaliswa ngamandla okubekiweyo beeseli zemisipha kunye neeseli zesibindi zibambe iswekile ezisuka kwigazi. I-magnesium idlala indima ebalulekileyo kule nkqubo, kwaye abantu abaninzi abane-metabolic syndrome banentsilelo yayo. Ukongeza, inqanaba eliphezulu le-insulin, elihamba nokuchaswa kwe-Inulin, kukhokelela ekuphulukaneni ne-magnesium ngomchamo, olonakalisa inqanaba layo emzimbeni. Ngethamsanqa, ukwanda kwe-magnesium kunokunceda. Olunye uhlolisiso lubonise ukuba le mineral inciphisa ukumelana nokunganyangeki kwe-insulin kwaye inciphise amanqanaba eswekile yegazi nakwinqanaba eliqhelekileyo egazini.
I-Magnesium inciphisa iimpawu ze-PMS
I-Syperble Syndrome (i-PMS) yenye yezona zifo zixhaphakileyo kubafazi bobudala bokuzala abantwana. Iimpawu zayo ziquka i-latency yaManzi, isisu esiswini, ukudinwa kunye nokungahambi kakuhle. Into ebangela umdla, i-magnesium iphucula imeko, inciphisa ukulibaziseka kwamanzi kunye nezinye iimpawu kubasetyhini abane-PMS.
Endaweni yemimandla yokuzama ukuzama iimveliso zendalo
Ifoto: HARTAHH.USPUS.com.
I-magnesium ikhuselekile kwaye ifumaneka ngokubanzi.
I-magnesium inyanzelekile ukuba impilo entle. Idosi yemihla ngemihla icetyiswayo yi-400-40 mg ngosuku lwamadoda kunye ne-310-20 mg ngosuku lwabasetyhini. Ungayifumana zombini ngokutya kunye nezincedisi. Ezi mveliso zilandelayo ziyimithombo efanelekileyo ye-magneim:
I-Tumpkin Imbewu: 46% RSNP kwikomityi yekota (iigram ezili-16)
I-Spinach ebilisiweyo: 39% RSNP ngekomityi (180 g)
I-Swiss Mangold, ibilisiwe: i-38% yeResnp kwikomityi (iigram ezili-175)
Itshokholethi emnyama (i-70-85% yecocoa): 33% RSNP kwi-3.5 oz (iigram ezili-100)
Iimbotyi ezimnyama: I-30% RSNP kwikomityi (iigram ezili-172)
Imovie, ephekiweyo: 33% RSNP kwikomityi (185 g)
I-FALUS: I-27% ye-RSNP kwi-3.5 yee-ounces (iigram ezili-100)
Ii-Almonds: Iipesenti ezingama-25 ze-RSNP kwikota yeglasi (iigram ezingama-24)
I-Cashew: 25% RSNP kwikomityi yekota (iigram ezingama-30)
I-Mackerel: I-19% ye-RSNP 100 yeegram (3.5 oz)
I-Avocado: I-15% RSNP kwi-Avocado enye (i-200 yeegram).
ISalmon: 9% ye-RSNP 100 I-GRAM (3.5 oz)