Chii Chinoita Magnesium Kuita Muviri Wako?

Zvemukati

• Inochengetedza Hutano HweBrain Basa
• Inochengetedza Hutano Hwepamoyo
• Inobatsira Kudzora Tsvina Kupokana
• Hutano Kubatsirwa
• May Kuderedza Ropa Kumanikidza
• Dai Kuderedza Njodzi Yechirwere Chemwoyo
• Inogona Kuvandudza Ropa Shuga Kudzora muRudzi rwechipiri Chirwere cheshuga
• Unogona Kuvandudza Kurara Kwemhando
• Inogona Kubatsira Kurwisa Migraines
• Inogona Kubatsira Kuderedza Zviratidzo zveKushungurudzika
• Zvokudya Zvinyorwa
• Icho Chinokosha

Magnesium ndiyo yechina yakawanda kwazvo mamineral mumuviri wako.

Inobatanidzwa mukuita kweanopfuura mazana matanhatu emagetsi, kubva mukugadzira DNA kusvika pakubatsira tsandanyama yako contract ().

Kunyangwe paine kukosha kwayo, kusvika pa68% yevakuru veAmerica havasangane nezvinokurudzirwa zvezuva nezuva ().

Low magnesium mazinga akaunganidzwa kune akawanda asina kunaka hutano mhedzisiro, kusanganisira kushaya simba, kushushikana, yakakwira BP uye chirwere chemoyo.

Ichi chinyorwa chinotsanangura zvinoitwa nemagniziyamu kumuviri wako, mabhenefiti ayo ehutano, maitiro ekuwedzera kudya kwako uye mhedzisiro yekuwana shoma.

Inochengetedza Hutano HweBrain Basa

Magnesium inoita basa rakakosha mukutumira masekondi pakati peuropi nemuviri.

Inoita semuchengeti wegedhi weN-methyl-D-aspartate (NMDA) receptors, ayo anowanikwa pane ako maseru maseru uye anobatsira kukura kwehuropi, ndangariro uye kudzidza ().

Muvanhu vakuru vane hutano, magnesium inogara mukati mevanogamuchira veNMDA, ichivadzivirira kubva mukukonzerwa nezviratidzo zvisina simba izvo zvinogona kukurudzira maseru ako etsinga zvisina basa.

Kana yako magnesium mazinga ari pasi, mashoma maNMDA receptors akavharika. Izvi zvinoreva kuti ivo vanowanzo tenderwa kukurudzirwa kazhinji kazhinji pane zvakafanira.

Rudzi urwu rwekuwedzeredza runogona kuuraya maseru etsinga uye rinogona kukonzera kukuvara kwehuropi ().

Magnesium inoshanda semuchengeti wegedhi weNMDA receptors, ayo anobatanidzwa mukukudziridza huropi hwakanaka, ndangariro nekudzidza. Iyo inodzivirira maseru etsinga kubva mukuwedzeredzwa, ayo anogona kuvauraya uye anogona kukonzera kukuvara kwehuropi.

Inochengetedza Hutano Hwepamoyo

Magnesium yakakosha pakuchengetedza kurova kwemoyo kwakanaka.

Izvo zvinokwikwidza necalcium, iyo yakakosha mukugadzira kupunzika kwemoyo.

Kana calcium yapinda mumoyo mako maseru maseru, inokurudzira mhasuru tambo kubvumirana. Magnesium inopindura izvi, zvichibatsira maseru aya kuzorora (,).

Iko kufamba kwecalcium uye magnesium pamaseru emoyo wako inochengetedza kurova kwemoyo kwakanaka.

Kana yako magnesium mazinga ari pasi, calcium inogona kuwedzeredza yako moyo maseru maseru. Chimwe chiratidzo chakajairika cheichi kukurumidza uye / kana kusagadzikana kwemwoyo, uko kunogona kutyisidzira hupenyu ().

Uyezve, iyo sodium-potasiamu pombi, iyo enzyme inogadzira magetsi emagetsi, inoda magnesium kuti iite basa. Dzimwe simba remagetsi rinogona kukanganisa kurova kwemoyo wako ().

Magnesium inobatsira yako maseru emaseru maseru kuzorora nekupokana necalcium, iyo inomutsa kupokana. Aya macherwa anokwikwidzana kuti ave nechokwadi chemaseru emoyo chibvumirano uye kuzorora zvakanaka.

Inobatsira Kudzora Tsvina Kupokana

Magnesium inoitawo basa mukugadzirisa kuputika kwemhasuru.

Sezvakangoita mumoyo, magnesium inoshanda seyakasarudzika calcium blocker kubatsira mhasuru kuzorora.

Mumhasuru dzako, calcium inosunga kune mapuroteni akadai troponin C uye myosin. Maitiro aya anochinja chimiro cheaya mapuroteni, ayo anogadzira contraction ().

Magnesium inokwikwidza necalcium kune aya akasunga mavara kuti ubatsire kuzorodza nyama dzako.

Kana muviri wako usina magnesium yakakwana yekukwikwidza necalcium, mhasuru dzako dzinogona kubatira zvakawandisa, zvichikonzera kupwanya kana kupora.

Neichi chikonzero, magnesium inowanzo kukurudzirwa kurapa mhasuru cramp ().

Nekudaro, zvidzidzo zvinoratidza mhedzisiro yakasanganiswa maererano nekugona kwemagnesium kubvisa chinyoro - vamwe vachitowana mushe zvachose ().

Magnesium inoshanda seyakasarudzika calcium blocker, ichibatsira yako maseru maseru kuzorora mushure mekubatana. Kana huwandu hwemagesium wakadzikira, mhasuru dzako dzinogona kubatira zvakawandisa uye zvichikonzera zviratidzo zvakaita sekurwadziwa kana mhasuru yemhasuru.

Hutano Kubatsirwa

Kudya kwakapfuma mu magnesium kwakabatanidzwa kune zvimwe zvakawanda zvinonakidza zvehutano mabhenefiti.

May Kuderedza Ropa Kumanikidza

Kuwedzera kweropa ndeye hutano hunobata mumwe muvatatu vekuAmerican ().

Sezvineiwo, zvidzidzo zvakaratidza kuti kutora magnesium kunogona kudzikisa yako BP (,).

Mune kumwe kuongorora, vanhu vakatora 450 mg yemagnesium zuva nezuva vakasangana nekudonha mu systolic (kumusoro) uye diastolic (yakaderera) kukosha kweropa ne20.4 uye 8.7, zvichiteerana ().

Ongororo yeongororo makumi matatu neshanu yakawana kuti wepakati muyero we368 mg wemagniziyamu yakadzora zvakanyanya systolic uye diastolic yeropa kukosha mune vese vakuru vane hutano uye avo vane yakakwira BP ().

Nekudaro, iko kukanganisa kwakange kwakakwirira zvakanyanya muvanhu vane yakakwira BP ().

Dai Kuderedza Njodzi Yechirwere Chemwoyo

Ongororo dzinoverengeka dzakabatanidza yakaderera magnesium nhanho kune yakanyanya njodzi yechirwere chemwoyo.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti avo vane yakaderera magnesium mazinga vaive nenjodzi yepamusoro yekufa, kunyanya nekuda kwechirwere chemwoyo ().

Zvakare, kuwedzera kudya kwako kunogona kudzikisira njodzi iyi. Imhaka yekuti magnesium ine simba rinodzivirira kuzvimba, inogona kudzivirira kugwamba kweropa uye inogona kubatsira tsinga dzako dzeropa kuzorora kudzikisa BP yako).

Kuongororwa kwezvidzidzo makumi mana nevanopfuura mamirioni vatori vechikamu vakaona kuti kushandisa 100 mg yakawanda yemagnesium zuva rega rega kwakaderedza njodzi yekurohwa uye kusasimba kwemoyo ne7% uye 22%, zvichiteerana. Izvi ndizvo zviviri zvakakonzera njodzi yechirwere chemwoyo ().

Inogona Kuvandudza Ropa Shuga Kudzora muRudzi rwechipiri Chirwere cheshuga

Vanhu vane rudzi rwechipiri chirwere cheshuga vanowanzove nemazinga mashoma emagesium, ayo anogona kukuvadza mamiriro acho, sezvo magnesium inobatsira kudzora insulin uye inofambisa shuga kubuda muropa uye kupinda mumaseru ekuchengetedza ().

Semuenzaniso, maseru ako ane ma receptors e insulin, ayo anoda magnesium kuti ishande nemazvo. Kana huwandu hwemagesium yakaderera, maseru ako haakwanise kushandisa insulini zvinobudirira, zvichisiya shuga dzeropa dzakakwira (,,).

Kuwedzera kudya kwemagesium kunogona kuderedza shuga yeropa muvanhu vane chirwere cheshuga chechipiri.

Kuongororwa kwezvisere zvidzidzo kwakaratidza kuti kutora magnesium yekuwedzera kwakadzora zvakanyanya kutsanya mashuga eropa muvatori vechikamu vane chirwere cheshuga 2).

Nekudaro, iyo inobatsira mhedzisiro ye magnesium paropa rekudzora shuga yakawanikwa chete mune pfupi-temu zvidzidzo. Dzidzo dzenguva refu dzinodiwa pasati paitwa kurudziro yakajeka.

Unogona Kuvandudza Kurara Kwemhando

Kurara kwakashata idambudziko guru rehutano kutenderera pasirese.

Kutora magnesium kunogona kuvandudza mhando yekurara nekubatsira pfungwa dzako nemuviri kuzorora. Kuzorora uku kunobatsira iwe kurara nekukurumidza uye kunogona kusimudzira yako yekurara mhando ().

Mune chidzidzo muvakuru makumi mana nevatanhatu, avo vanotora magnesium yekuwedzera zuva nezuva vakarara nekukurumidza. Vakaona zvakare kuvandudzwa kwehunhu uye vakadzikira kushaya hope zviratidzo ().

Uyezve, zvidzidzo zvemhuka zvakawana kuti magnesium inogona kugadzirisa kugadzirwa kwemelatonin, inova hormone inotungamira kurara-kwekumuka kwemuviri wako (,).

Magnesium yakaratidzirwawo kusunga kune gamma-aminobutyric (GABA) receptors. Iyo hormone GABA inobatsira kudzikamisa mashandiro etsinga, ayo anogona neimwe nzira kukanganisa kurara (,).

Inogona Kubatsira Kurwisa Migraines

Ongororo dzinoverengeka dzakaratidza kuti yakaderera magnesium mazinga anogona kukonzera migraines.

Imwe ongororo yakawana kuti vatori vechikamu vane migraines vaive nematanho akadzika zvakanyanya kupfuura evakuru vane hutano ().

Kuwedzera yako magnesium kutora iwe inogona kuve nzira yakapusa yekurwisa migraines (,).

Mune kumwe kuongorora kwevhiki gumi nembiri, vanhu vane migraines vakatora 600-mg magnesium yekuwedzera vakasangana ne42% mashoma emigraines kupfuura vasati vatora iyo mineral ().

Izvo zvakati, mazhinji ezvidzidzo izvi anongo cherekedza kubatsirwa kwenguva pfupi kwekutora magnesium yemigraines. Zvimwe zvenguva refu zvidzidzo zvinodiwa usati waita zvehutano kurudziro.

Inogona Kubatsira Kuderedza Zviratidzo zveKushungurudzika

Izvo zvakaderera mazinga emagesium akabatanidzwawo nezviratidzo zvekuora mwoyo.

Muchokwadi, kumwe kuongorora kwakaitwa muvanhu vanopfuura zviuru zvisere nemazana masere vakaona kuti pakati pevakuru vane makore makumi matanhatu nemashanu zvichidzika, avo vane yakaderera kudyiwa kwemagnesium vane 22% njodzi huru yemamiriro aya ().

Chimwe chikonzero cheichi ndechekuti magnesium inobatsira kudzora huropi hwako mashandiro uye mamiriro.

Ongororo dzinoverengeka dzakaratidza kuti kuwedzera ne magnesium kunogona kudzikisa zviratidzo zvekuora mwoyo. Zvimwe zvidzidzo zvakatozviona zvichinyatso shanda semishonga yekudzvinyirira (,).

Kunyangwe hukama pakati pemagnesium uye kushushikana kuri kuvimbisa, nyanzvi zhinji dzichiri kutenda kuti kumwe kutsvagisa munzvimbo ino kunodiwa usati wapa kurudziro ().

Yakakwira magnesium intakes yakave yakabatana kune hutano mabhenefiti senge yakaderera njodzi yehosha yemoyo, mashoma migraines, yakaderedzwa zviratidzo zvekushushikana uye yakagadziriswa BP, huwandu hweshuga yeropa uye kurara.

Zvokudya Zvinyorwa

Vashoma vanhu vanosangana neinokurudzirwa kudya kwezuva nezuva (RDI) ye400-420 mg yevarume uye 310-320 mg yevakadzi (38).

Nekudaro, ichi chicherwa chinowanikwa mune zvakawanda zvinonaka zvekudya (39):

Kana iwe usingakwanise kusangana neyako yemazuva ese magnesium inoda kuburikidza nezvikafu zvega, funga kutora yekuwedzera. Ivo vanowanikwa kwakawanda uye vanoregererwa-zvakanaka.

Zvekuwedzera izvo zvakanyatso nyudzwa zvinosanganisira magnesium glycinate, gluconate uye citrate. Dzivisa kutora magnesium ne zinc sezvo inogona kudzikisa kutora.

Zvakanakisisa kutaura nachiremba wako usati watora magnesium, nekuti inogona kusangana nemishonga yakajairika yehosha yepamusoro yeropa, mishonga inorwisa mabhakitiriya kana diuretics.

Magnesium inowanikwa mune zvakawanda zvinonaka zvekudya, izvo zvinoita kuti zvive nyore kuwedzera yako yezuva nezuva yaunodya. Zvokuwedzera zvinoregererwawo zvakanaka. Nekudaro, kana iwe ukatora mishonga, taura nachiremba wako kuti udzivise kusangana kwakashata.

Icho Chinokosha

Magnesium inyonganyorwa inobatanidzwa mumazana emagetsi.

Zvakakosha pakugadzira DNA uye kutumira zviratidzo pakati peuropi nemuviri wako.

Inokwikwidza necalcium, ichivimbisa moyo wako uye mhasuru kondirakiti uye kuzorora mushe, uye inogona kunyange kugadzirisa migraines, kushushikana, BP, huwandu hweshuga yeropa uye hutano hwekurara.

Asi, vashoma vanhu vanosangana neyakakurudzirwa yekudyiwa zuva nezuva ye400-420 mg yevarume uye 310-320 mg yevakadzi.

Kuti uwedzere kudya kwako, idya chikafu chakazara mu magnesium senge mhodzi dzemanhanga, sipinashi, nzungu dzemakwenzi, maamondi uye chokoreti yakasviba.

Zvokuwedzera zvinogona kuve sarudzo inobatsira, asi ita shuwa yekutaura nachiremba wako kana iwe uri kutora mimwe mishonga.