10 Hufakazi-Hwakavakirwa Hutano Kubatsirwa kweMagnesium

Zvemukati

• 1. Magnesium Inobatanidzwa Mumazana Emagadzirirwo Ezvinhu MuMuviri Wako
• 2. Inogona Kukurudzira Exercise Performance
• 3. Magnesium Kurwisa Kushungurudzika
• 4. Ine Zvakanakira Kurwisa Rudzi rwechipiri Chirwere cheshuga
• 5. Magnesium Inogona Kuderedza Ropa Kudzvinyirira
• 6. Iyo Ine Anti-Inopisa Mabhenefiti
• 7. Magnesium Inogona Kubatsira Kudzivirira Migraines
• 8. Inoderedza Insulin Resistance
• 9. Magnesium Inovandudza PMS Zviratidzo
• 10. Magnesium Yakachengeteka uye Inowanikwa Zvakanyanya
• Zvokudya Zvinyorwa
• Zvokuwedzera
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Magnesium ndiyo yechina yakawanda kwazvo mamineral mumuviri wemunhu.

Inotamba akati wandei akakosha mabasa muhutano hwemuviri wako nehuropi.

Zvisinei, iwe unogona kunge usiri kuwana zvakaringana nazvo, kunyangwe iwe ukadya chikafu chine hutano.

Heano gumi humbowo-hwakavakirwa hutano mabhenefiti e magnesium.

1. Magnesium Inobatanidzwa Mumazana Emagadzirirwo Ezvinhu MuMuviri Wako

Magnesium icherwa inowanikwa pasi, gungwa, zvirimwa, mhuka nevanhu.

Inenge 60% yeiyo magnesium mumuviri wako inowanikwa mupfupa, nepo imwe yese iri mumhasuru, zvinyoro zvinyoro uye zvinwiwa, kusanganisira ropa ().

Muchokwadi, sero rega mumuviri wako rine icho uye rinoda kuti rishande.

Rimwe remabasa makuru e magnesium ndere kuita cofactor kana mubatsiri mamorekuru mukuchinja kwehunyanzvi kunoenderera kunoitwa nema enzymes.

Muchokwadi, inobatanidzwa mukuita zvinopfuura mazana matanhatu mumuviri wako, kusanganisira ():

• Kugadzirwa kwesimba: Inobatsira kushandura chikafu kuita simba.
• Mapuroteni kuumbwa: Inobatsira kugadzira mapuroteni matsva kubva kumaamino acids.
• Gene kugadzirisa: Inobatsira kugadzira uye kugadzirisa DNA neRNA.
• Tsandanyama kufamba: Icho chikamu chechibvumirano uye kutandara kwemhasuru.
• Kutya system yekuraira: Inobatsira kudzora maurotransmitter, ayo anotumira mameseji mukati mehuropi hwako nehurongwa hwekutya.

Nehurombo, ongororo dzinoratidza kuti vangangoita makumi mashanu muzana yevanhu muUS neEurope vanowana zvishoma pane yakatarwa yezuva nezuva magnesium (,).

Magnesium inyaminari inotsigira mazana emakemikari maitiro mumuviri wako. Zvisinei, vanhu vazhinji vanowana zvishoma pane zvavanoda.

2. Inogona Kukurudzira Exercise Performance

Magnesium inoitawo basa mukuita kwekuita.

Panguva yekurovedza muviri, ungangoda 10-20% yakawanda magnesium kupfuura paunenge uchizorora, zvichienderana nebasa ().

Magnesium inobatsira kufambisa shuga yeropa mumhasuru dzako uye kurasa lactate, iyo inogona kuvaka panguva yekurovedza muviri uye kukonzera kuneta ().

Zvidzidzo zvakaratidza kuti kuwedzera nako kunogona kusimudzira kurovedza muviri kwevatambi, vakwegura uye vanhu vane chirwere chisingaperi (,,).

Mune kumwe kuongorora, vatambi vevolleyball vakatora 250 mg yemagnesium pazuva vakagadziriswa mukusvetuka uye kufamba kwemaoko ().

Mune kumwe kuongorora, vatambi vakawedzera nemagnesium kwemavhiki mana vaimhanya mhanya, kuchovha bhasikoro uye nguva dzekushambira panguva yetriathlon. Ivo zvakare vakaona kuderedzwa mu insulin uye kunetseka mahormone mazinga ().

Zvisinei, humbowo hwakasanganiswa. Zvimwe zvidzidzo hazvina kuwana bhenefiti yemagesium ekuwedzera mune vatambi vane yakaderera kana yakajairika mamazinga emamineral (,).

Magnesium zvinowedzera zvakaratidzirwa kusimudzira kurovedza muviri kuita muzvidzidzo zvakati, asi mhedzisiro yekutsvagisa yakasanganiswa.

3. Magnesium Kurwisa Kushungurudzika

Magnesium inotora chinzvimbo chakakomba muhuropi basa uye nemanzwiro, uye mashoma masosi akabatanidzwa kune yakawedzera njodzi yekuora mwoyo (,).

Imwe ongororo muvanhu vanopfuura zviuru zvisere nemazana masere vakaona kuti vanhu vari pasi pemakore makumi matanhatu nemashanu vane yakaderera magnesium kudya kwaive ne22% yakakura njodzi yekuora mwoyo ().

Dzimwe nyanzvi dzinofunga kuti yakaderera magnesium yezvinyorwa zvemazuva ano chikafu zvinogona kukonzera zviitiko zvakawanda zvekushushikana uye chirwere chepfungwa ().

Nekudaro, vamwe vanosimbisa kukosha kwekumwe kutsvagisa munzvimbo ino ().

Zvakangodaro, kuwedzera neiyi mamineral kunogona kubatsira kudzikisa zviratidzo zvekushushikana - uye mune dzimwe nguva, mhedzisiro inogona kuve inoshamisa (,).

Mune muyedzo yakasarudzika inodzorwa muvanhu vakaora mwoyo vakura, 450 mg yemagnesium zuva nezuva yakavandudzwa manzwiro seyakafanira seanodzvinyirira mushonga ().

Panogona kuve nehukama pakati pekuora mwoyo uye kushomeka kwemagesium. Kuwedzera nayo kunogona kudzikisa zviratidzo zvekushushikana mune vamwe vanhu.

4. Ine Zvakanakira Kurwisa Rudzi rwechipiri Chirwere cheshuga

Magnesium inobatsirawo vanhu vane chirwere cheshuga chechipiri.

Zvidzidzo zvinoratidza kuti ingangoita 48% yevanhu vane chirwere cheshuga cheshuga vane mwero wakaderera wemagesium muropa. Izvi zvinogona kukanganisa kugona kwe insulini yekuchengeta mashuga eropa ari pasi pesimba (,).

Pamusoro pezvo, kutsvagisa kunoratidza kuti vanhu vane yakaderera magnesium kudya vane njodzi yakanyanya yekuva neshuga (,).

Imwe ongororo yakatevera vanhu vanopfuura zviuru zvina zvemakore makumi maviri yakaona kuti avo vane huwandu hwakanyanya hwemagesium vaive ne47% kushoma kuita chirwere cheshuga ().

Imwe ongororo yakaratidza kuti vanhu vane mhando 2 chirwere cheshuga vachitora madosi akanyanya emagesium zuva rega rega vakasangana nekuvandudzwa kwakakura mushuga yeropa uye hemoglobin A1c mazinga, zvichienzaniswa neboka rinodzora ().

Nekudaro, izvi mhedzisiro inogona kuenderana nekuwanda kwemagesium yauri kuwana kubva kuchikafu. Mune kumwe kudzidza, zvinowedzera hazvina kuwedzera shuga yeropa kana insulin mazinga muvanhu vasina kukwana ().

Vanhu vanowana iyo magnesium yakawanda vane njodzi yakaderera yerudzi rwechipiri chirwere cheshuga. Uyezve, zvinowedzera zvakaratidzirwa kudzikisa shuga yeropa mune vamwe vanhu.

5. Magnesium Inogona Kuderedza Ropa Kudzvinyirira

Zvidzidzo zvinoratidza kuti kutora magnesium kunogona kudzikisa BP (,,).

Mune kumwe kuongorora, vanhu vakatora 450 mg pazuva vakaona kuderera kukuru mu systolic uye diastolic yeropa ().

Nekudaro, izvi mabhenefiti zvinogona kungoitika kune vanhu vane yakakwira BP.

Chimwe chidzidzo chakawana kuti magnesium yakadzikisa BP muvanhu vane BP yakakwira asi haina zvainoita kune avo vane zvakajairika ().

Magnesium inobatsira kudzikisira kukwira kweropa kune vanhu vane mwero wakakwirira asi zvinoita kunge isina mhedzisiro kune avo vane zvakajairika nhanho.

6. Iyo Ine Anti-Inopisa Mabhenefiti

Yakaderera magnesium kudya kunosunganidzwa nekusingaperi kuzvimba, inova imwe yeanotyaira ekukwegura, kufutisa uye chirwere chisingaperi (,,).

Mune kumwe kuongorora, vana vane yakaderera ropa magnesium mwero vakawanikwa vaine akakwirisa emazinga eanopisa chiratidzo CRP.

Ivo zvakare vaive neshuga yepamusoro yeropa, insulin uye triglyceride mazinga ().

Magnesium zvinowedzera zvinogona kudzora CRP uye zvimwe mamaki ekuzvimba muvanhu vakuru, vanhu vakafuta uye avo vane prediabetes (,,).

Nenzira imwecheteyo, yakakwira-magnesium chikafu - senge hove ine mafuta uye yakasviba chokoreti - inogona kudzora kuzvimba.

Magnesium yakaratidzirwa kubatsira kurwisa kuzvimba. Iyo inoderedza iyo yekumakisa chiratidzo cheCRP uye inopa akati wandei mamwe mabhenefiti.

7. Magnesium Inogona Kubatsira Kudzivirira Migraines

Migraine musoro unorwadza uye unopedza simba. Nausea, kurutsa uye kunzwisisika kuchiedza uye ruzha zvinowanzoitika.

Vamwe vaongorori vanotenda kuti vanhu vanotambura nemagraines vane mukana wekuti vamwe vashayikwe nemagnesium ().

Muchokwadi, zvishoma zvinokurudzira zvidzidzo zvinoratidza kuti magnesium inogona kudzivirira uye kunyange kubatsira kurapa migraines (,).

Mune kumwe kuongorora, kuwedzera ne1 gramu yemagesium kwakapa zororo kubva pakurwisa kwakanyanya kwemigraine nekukurumidza uye zvinobudirira kupfuura mushonga wakajairika ().

Uyezve, chikafu chine magnesium chinogona kubatsira kudzikisa migraine zviratidzo ().

Vanhu vanogara vaine migraines vanogona kunge vaine yakaderera magnesium mazinga. Zvimwe zvidzidzo zvinoratidza kuti kuwedzera neiyi mamineral kunogona kupa zororo kubva kumigraines.

8. Inoderedza Insulin Resistance

Insulin kuramba ndeimwe yezvikonzero zvinokonzeresa metabolic syndrome uye mhando 2 chirwere cheshuga.

Inozivikanwa nekukanganisa kugona kwemasuru uye echiropa maseru kunyatsotora shuga kubva muropa rako.

Magnesium inoita basa rakakosha mukuita uku, uye vanhu vazhinji vane metabolic syndrome vanoshaya ().

Uye zvakare, iwo akakwirisa e insulini anofambisa insulin kushora anotungamira mukurasikirwa nemagnesium kuburikidza neweti, zvichideredza mwero wemuviri wako ().

Neraki, kuwedzera kwemagnesium kudya kunogona kubatsira (,,).

Imwe ongororo yakawana kuti kuwedzera neichi chicherwa kwakadzora insulin kushomeka uye huwandu hweshuga yeropa, kunyangwe mune vanhu vane huwandu hweropa ().

Magnesium zvinowedzera zvinogona kuvandudza insulin kudzvinyirira mune vanhu vane metabolic syndrome uye mhando 2 chirwere cheshuga.

9. Magnesium Inovandudza PMS Zviratidzo

Premenstrual syndrome (PMS) ndeimwe yezvinetso zvakanyanya pakati pevakadzi vezera rekubereka.

Zviratidzo zvacho zvinosanganisira kuchengetedza mvura, kurwadziwa mudumbu, kuneta uye kusagadzikana.

Sezvineiwo, magnesium yakaratidzirwa kuvandudza mamood, kudzora kuchengetedza kwemvura uye zvimwe zviratidzo muvakadzi vane PMS (,).

Magnesium zvinowedzera zvakaratidzirwa kugadzirisa zviratidzo zvinoitika kune vakadzi vane PMS.

10. Magnesium Yakachengeteka uye Inowanikwa Zvakanyanya

Magnesium inonyanya kukosha kune hutano hwakanaka. Izvo zvinokurudzirwa kudya kwezuva nezuva 400-420 mg pazuva kune varume uye 310-320 mg pazuva kwevakadzi (48).

Unogona kuiwana kubva kune zvese chikafu uye zvinowedzera.

Zvokudya Zvinyorwa

Zvikafu zvinotevera zvakanaka kune kwakanyanya sosi yemagnesium (49):

• Nhanga mbeu: 46% yeiyo RDI mukota mukombe (16 gramu)
• Sipinachi, yakabikwa: 39% yeiyo RDI mukapu (180 gramu)
• Swiss chard, yakabikwa: 38% yeiyo RDI mukapu (175 gramu)
• Chokoreti yakasviba (70-85% cocoa): 33% yeiyo RDI muma 3.5 ounces (100 gramu)
• Nyemba nhema: 30% yeiyo RDI mukapu (172 gramu)
• Quinoa, yakabikwa: 33% yeiyo RDI iyo iri mukapu (185 gramu)
• Halibut: 27% yeiyo RDI muma 3.5 ounces (100 gramu)
• Maamondi: 25% yeiyo RDI mukota mukombe (24 gramu)
• Cashews: 25% yeiyo RDI mukota mukombe (30 gramu)
• Mackerel: 19% yeiyo RDI muma 3.5 ounces (100 gramu)
• Kukotama: 15% yeiyo RDI mune imwe yepakati avocado (200 gramu)
• Salmoni: 9% yeiyo RDI muma 3.5 ounces (100 gramu)

Zvokuwedzera

Kana iwe uine chirwere chekurapa, bvunza nachiremba wako usati watora magnesium ekuwedzera.

Kunyangwe izvi zvakawanzobvumidzwa mushe, zvinogona kunge zvisina kuchengetedzeka kune vanhu vanotora mamwe ma diuretics, mishonga yemwoyo kana maantibioti.

Kuwedzera mafomu anonwiwa mushe anosanganisira magnesium citrate, glycinate, orotate uye carbonate.

Kana iwe uchida kuyedza magnesium yekuwedzera, iwe unogona kuwana yakakura sarudzo yemhando yepamusoro zvigadzirwa paAmazon.

Kuwana magnesium yakakwana kwakakosha. Zvikafu zvakawanda zvirimo, uye akawanda emhando yepamusoro zvinowedzera zviripo.

Icho Chinokosha

Kuwana magnesium yakakwana kwakakosha kuchengetedza hutano hwakanaka.

Ive neshuwa yekudya yakawanda yemagnesium-yakapfuma zvekudya kana kutora chinowedzera kana iwe usingakwanise kuwana zvakakwana kubva pane kwako kudya wega.

Pasina kukwana ino inokosha mineral, muviri wako haugone kushanda nemazvo.