I-Magnesium okuqukethwe kwesine kwamaminerali emzimbeni womuntu. Udlala izindima eziningana ezibalulekile empilweni yomzimba wakho nobuchopho. Kodwa-ke, kungenzeka ungakutholi ngamanani anele, noma ngabe ubamba ukudla okunempilo. Nazi izinzuzo eziyi-10 ezifakazelwe ze-magnesium zempilo:
I-Magnesium ibamba iqhaza kumakhulu okusabela kwe-biochemical emzimbeni
I-Magnesium iyiminerali equkethwe emhlabathini, olwandle, izitshalo, izilwane kanye nabantu. Cishe ama-60% ama-magnesium emzimbeni wakho asemathanjeni, kanti amanye asemisipha, izicubu ezithambile noketshezi, kufaka phakathi igazi. Eqinisweni, iseli ngasinye somzimba wakho liyisebenzisa futhi liyakudinga ukuze usebenze. Enye yezindima ezinkulu ze-magnesium ukwenza njenge-cofactor noma i-molecule enesizayo ekuphendukeni kwe-biochemical ngokuqhubekayo okwenziwa ngama-enzyme. Eqinisweni, ibamba iqhaza ekuphendukeni okungaphezulu kuka-600 komzimba wakho, kufaka phakathi:
Ukudalwa kwamandla: kusiza ukuguqula ukudla kube amandla.
Ukwakheka kwamaprotheni: kusiza ukudala amaprotheni amasha avela kuma-amino acid.
Ukugcina izinhlobo zofuzo: kusiza ukudala nokubuyisela i-DNA ne-RNA.
Ukunyakaza kwemisipha: ingxenye yokuncipha nokuphumula kwemisipha.
Ukulawula uhlelo lwezinzwa: kusiza ukulungisa ama-neurotransmitters athumela imiyalezo kulo lonke ubuchopho nohlelo lwezinzwa.
Ngeshwa, ucwaningo lukhombisa ukuthi cishe ama-50% abantu e-US naseYurophu abathola ngaphansi kwenani elinconywe nsuku zonke le-magnesium.
Ngesikhathi samakilasi, ungadinga i-magnesium engu-10-20% ngaphezulu kokuphumula
Photo: Unsplisish.com.
Khulisa ukusebenza kahle kokuzivocavoca
I-Magnesium nayo idlala indima ebalulekile ekwenzeni ukuzivocavoca. Ngesikhathi samakilasi, ungadinga i-magnesium engu-10-20% ngaphezulu kokuphumula, ngokuya ngomsebenzi. I-Magnesium isiza ukuhambisa ushukela emisipha yakho futhi isuse i-lactic acid, enganqwabelana ngesikhathi sokuqeqeshwa futhi idala izinhlungu emisipha. Ucwaningo luye lwabonisa ukuthi ukwengezwa kwako kungakhulisa ukusebenza kahle kokuzivocavoca kwabasubathi, asebekhulile nabantu abanezifo ezingamahlalakhona. Kokunye ukuhlola, abadlali be-volleyball abathatha ama-250 mg we-magnesium ngosuku bathuthukise ama-jump kanye nokunyakaza kwezandla. Komunye abasubathi bocwaningo abathathe izithasiselo ze-magnesium amasonto amane, baba nesikhathi esihle kakhulu sokugijima, ukuhamba ngamabhayisekili nokubhukuda ngesikhathi se-triathlon. Baphinde baba nokuncipha kwamazinga we-insulin kanye ne-hormone yokucindezela. Kodwa-ke, ubufakazi bukhona. Ezinye izifundo azitholanga nzuzo evela ezithangekweni ze-magnesium kubasubathi ngenqanaba eliphansi noma elijwayelekile lamaminerali.
Khubaza ukudangala
I-Magnesium idlala indima ebalulekile emsebenzini wobuchopho nemizwa, futhi izinga eliphansi lihlotshaniswa nengozi eyandayo yokudangala. Ukuhlaziywa okukodwa ngokubamba iqhaza kwabantu abangaphezu kuka-8,800 kubonise ukuthi abantu abangaphansi kweminyaka engama-65 ngokusetshenziswa okuphansi kakhulu kwe-magnesium kwaba nengozi enkulu yokudangala ngo-22%. Abanye ochwepheshe bakholelwa ukuthi okuqukethwe okuphansi kwe-magnesium ekudleni kwanamuhla kungadala amacala amaningi okudangala nokugula kwengqondo. Kodwa-ke, abanye bagcizelela isidingo socwaningo olwengeziwe kule ndawo. Kodwa-ke, ukungeza le minerali kungasiza ukunciphisa izimpawu zokudangala - futhi kwezinye izikhathi imiphumela ingahle ihehe. Esifundweni esilawulwa ngokungahleliwe ngokubamba iqhaza kwabantu asebekhulile ngokudangala, ukwamukelwa kwe-450 mg ye-magnesium ngosuku kwathuthukisa isimo sempilo ngendlela ephumelelayo.
Izinzuzo ngesifo sikashukela sohlobo 2
I-Magnesium iyasiza kubantu abanesifo sikashukela sohlobo 2. Ucwaningo lukhombisa ukuthi cishe ama-48% abantu abanesifo sikashukela sohlobo 2 banezinga eliphansi le-magnesium egazini. Lokhu kungalimaza amandla ka-insulin we-insulin ukugcina amazinga kashukela wegazi alawulwa. Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi abantu abanokusetshenziswa kwe-magnesium ephansi banobungozi obuphakeme besifo sikashukela. Isifundo esisodwa lapho abantu abangaphezu kuka-4,000 babonwa khona iminyaka engama-4 000, bakhombisa ukuthi abantu abanomsebenzi omkhulu kakhulu we-magnesium yithuba lesifo sikashukela ngama-47% aphansi. Olunye ucwaningo lubonise ukuthi abantu abanesifo sikashukela sohlobo 2 bethatha imithamo ephezulu ye-magnesium nsuku zonke sebebonile ukuthuthuka okukhulu emazingeni kashukela egazi kanye ne-hemoglobin kuqhathaniswa neqembu lokulawula. Kodwa-ke, le miphumela ingahle incike ekutheni i-magnesium ithola ukudla. Kokunye ukutadisha, izengezo azizange zithuthukise amazinga kashukela wegazi noma i-insulin kubantu ababengenakho ukusilela.
I-Magnesium inciphisa umfutho wegazi
Ucwaningo lukhombisa ukuthi ukudla kwama-magnesium kunganciphisa umfutho wegazi. Kokunye ukuhlola, ukuthatha × 450 mg ngosuku, ukwehla okukhulu emfundweni wegazi we-systolic and diastolic kwaqashelwa. Kodwa-ke, lezi zinzuzo zingabonakala kuphela kubantu abanomfutho wegazi ophakeme. Olunye ucwaningo lubonise ukuthi i-magnesium inciphisa umfutho wegazi kubantu abanomfutho wegazi ophakeme, kepha ayibathinti abantu abanezinga elijwayelekile.
Inomphumela wokulwa nokuvuvukala
Ukusetshenziswa kwe-magnesium okuphansi kuhlotshaniswa nokuvuvukala okungapheli, okungenye yamandla okushayela okuguga, ukukhuluphala kanye nezifo ezingamahlalakhona. Kokunye ukuhlola, kwatholakala ukuthi ezinganeni ezinezinga eliphansi kakhulu le-magnesium egazini, izinga eliphakeme kakhulu lomaka lokuvuvukala kwe-CRH. Babenoshukela wegazi ophakeme, i-insulin kanye ne-triglycerides. Izengezo ze-magnesium zinganciphisa izinga le-CRP nezinye izimpawu zokuvuvukala kubantu asebekhulile, abantu abakhuluphele ngokweqile nabantu abane-Prediabet. Ngokufanayo, imikhiqizo enokuqukethwe okuphezulu kwe-magnesium, njengezinhlanzi ezinamafutha kanye noshokoledi omnyama, kunganciphisa ukuvuvukala.
Kuvimbela i-migraine
I-Migraine ibuhlungu futhi yanda. Imvamisa kukhona isicanucanu, ukugabha nokuzwela ukukhanya nomsindo. Abanye abacwaningi bakholelwa ukuthi abantu abaphethwe yi-migraine bavame ukuhlushwa ukuntuleka kwe-magnesium. Eqinisweni, izifundo eziningana ezikhuthazayo zibonisa ukuthi i-magnesium ingavimbela futhi ikusize ekwelapheni i-migraine. Kokunye okufundwayo, ukungezelela ama-gramu ayi-1 we-magnesium kwasiza ukuqeda ukuhlaselwa okukhulu kwe-migraine ngokushesha futhi esebenza kahle kunomuthi ojwayelekile. Ngaphezu kwalokho, ukudla okucebile kwe-magnesium kungasiza ukunciphisa izimpawu ze-migraine.
Yehlisa ukumelana kwe-insulin
Ukumelana ne-Insulin kungenye yezimbangela eziphambili ze-metabolic syndrome kanye noshukela ongu-2. Kuboniswa amandla abuthakathaka ezinsimbi zomsipha kanye nesibindi zidonsa kahle ushukela kusuka ekuhambeni kwegazi. I-Magnesium idlala indima ebalulekile kule nqubo, futhi abantu abaningi abane-metabolic syndrome banokushoda kwayo. Ngaphezu kwalokho, izinga eliphakeme le-insulin, elihambisana nokumelana kwe-insulin, liholela ekulahlekelweni kwe-magnesium ngomchamo, okubuye kunciphise izinga lawo emzimbeni. Ngenhlanhla, ukwanda kokusetshenziswa kwe-magnesium kungasiza. Olunye ucwaningo lubonise ukuthi ukungezwa kwale minerali kunciphisa ukumelana kwe-insulin futhi kunciphisa amazinga kashukela wegazi ngisho nakubantu abanezinga elijwayelekile egazini.
I-Magnesium inciphisa izimpawu ze-PMS
I-Preminstrual Syndrome (PMS) ingenye yezifo ezivame kakhulu kwabesifazane beminyaka yokuzala. Izimpawu zakhe zibandakanya i-latency yamanzi, ama-spasms esiswini, ukukhathala nokungacasuli. Kuyathakazelisa ukuthi i-magnesium ithuthukisa imizwa, yehlisa ukubambezeleka kwamanzi nezinye izimpawu kwabesifazane abane-PMS.
Esikhundleni sezengezo Zama imikhiqizo yemvelo
Photo: Unsplisish.com.
I-Magnesium iphephile futhi itholakala kabanzi.
I-Magnesium iyadingeka ngokuphelele empilweni enhle. Umthamo wansuku zonke onconyiwe ngu-400-420 mg ngosuku kwabesilisa no-310- 320 mg ngosuku kwabesifazane. Ungayithola zombili ngokudla nezithasiselo. Imikhiqizo elandelayo yimithombo emihle kakhulu ye-Magnesium:
Imbewu yethanga: 46% RSNP kwinkomishi yekota (amagremu ayi-16)
Isipinashi esibilisiwe: 39% RSNP ngenkomishi ngayinye (180 g)
Swiss Manbold, abilisiwe: ama-38% we-RSNP enkomishini (175 amagremu)
Ushokoledi omnyama (70-85% cocoa): 33% RSNP ku-3.5 oz (amagremu ayi-100)
Ubhontshisi Omnyama: 30% RSNP kwinkomishi (172 amagremu)
Movie, kuphekwe: 33% RSNP kwinkomishi (185 g)
I-Falus: 27% ye-RSNP kuma-ounces angama-3.5 (amagremu ayi-100)
Ama-alimondi: I-25% ye-RSNP ngekota yengilazi (amagremu angama-24)
I-Cashw: 25% RSNP kwinkomishi yekota (amagremu angama-30)
I-Mackerel: I-19% yama-RSNP 100 amagremu (3.5 oz)
I-Avocado: 15% RSNP nge-avocado eyodwa ephakathi (amagremu angama-200).
Salmon: 9% wama-RSNP 100 amagremu (3.5 oz)