Yaya mahimmancin magnesium, ɗaya daga cikin ma'adanai masu mahimmanci? Menene illar rashin lafiyar magnesium?

Magnesium shine na hudu mafi yawan ma'adanai a cikin jiki, bayan calcium, potassium da sodium. Wannan abu shine mai haɗin gwiwa don tsarin tsarin enzyme fiye da 600 kuma yana daidaita halayen ƙwayoyin halitta daban-daban a cikin jiki, gami da haɗin furotin, da tsoka da aikin jijiya. Jiki ya ƙunshi kusan 21 zuwa 28 grams na magnesium; Kashi 60 cikin 100 na shi an shigar da shi cikin nama da hakora, kashi 20 cikin 100 na tsoka, kashi 20 cikin 100 a cikin sauran sassa masu laushi da hanta, kuma kasa da 1% yana kewaya cikin jini.

99% na jimlar magnesium ana samun su a cikin sel (intracellular) ko nama na kashi, kuma ana samun 1% a cikin sararin samaniya. Rashin isasshen abinci mai gina jiki na magnesium na iya haifar da matsalolin lafiya kuma yana ƙara haɗarin cututtuka da yawa, irin su osteoporosis, nau'in ciwon sukari na 2, da cututtukan zuciya.

Magnesiumtaka muhimmiyar rawa a cikin makamashi metabolism da salon salula tafiyar matakai

Domin yin aiki yadda ya kamata, ƙwayoyin ɗan adam sun ƙunshi ƙwayoyin ATP mai wadatar kuzari (adenosine triphosphate). ATP yana fara haɓaka halayen sinadarai masu yawa ta hanyar sakin makamashi da aka adana a cikin ƙungiyoyin triphosphate. Rage ƙungiyoyin phosphate ɗaya ko biyu suna samar da ADP ko AMP. ADP da AMP ana sake yin amfani da su zuwa ATP, tsarin da ke faruwa sau dubbai a rana. Magnesium (Mg2+) da ke daure zuwa ATP yana da mahimmanci don rushe ATP don samun makamashi.

Fiye da 600 enzymes suna buƙatar magnesium a matsayin cofactor, ciki har da duk enzymes da ke samarwa ko cinye ATP da enzymes da ke cikin haɗin gwiwar: DNA, RNA, proteins, lipids, antioxidants (irin su glutathione), immunoglobulins, da prostate Sudu sun shiga. Magnesium yana shiga cikin kunna enzymes kuma yana haɓaka halayen enzymatic.

Sauran ayyuka na magnesium

Magnesium yana da mahimmanci don haɓakawa da aiki na "manzanni na biyu" kamar: cAMP (cyclic adenosine monophosphate), tabbatar da cewa ana watsa sigina daga waje a cikin tantanin halitta, irin su daga hormones da masu watsawa masu tsaka-tsakin da aka ɗaure zuwa saman tantanin halitta . Wannan yana ba da damar sadarwa tsakanin sel.

Magnesium yana taka rawa a cikin sake zagayowar tantanin halitta da apoptosis. Magnesium yana daidaita tsarin salula kamar DNA, RNA, membranes cell, da ribosomes.

Magnesium yana da hannu a cikin tsari na alli, potassium da sodium homeostasis (ma'aunin lantarki) ta hanyar kunna fam ɗin ATP / ATPase, ta haka ne ke tabbatar da jigilar masu amfani da lantarki tare da membrane cell da shigar da yuwuwar membrane (voltage transmembrane).

Magnesium ne mai physiological calcium antagonist. Magnesium yana inganta shakatawa na tsoka, yayin da alli (tare da potassium) yana tabbatar da ƙayyadaddun ƙwayar tsoka (ƙwaƙwalwar tsoka, ƙwayar zuciya, tsoka mai laushi). Magnesium yana hana haɓakar ƙwayoyin jijiya, yayin da calcium yana ƙara haɓakar ƙwayoyin jijiya. Magnesium yana hana zubar jini, yayin da alli yana kunna daskarewar jini. Matsakaicin magnesium a cikin sel ya fi a waje da sel; akasin haka ne ga calcium.

Magnesium da ke cikin sel yana da alhakin metabolism cell, sadarwar salula, thermoregulation (tsarin zafin jiki), ma'auni na electrolyte, watsa ƙwayar jijiya, bugun zuciya, tsarin hawan jini, tsarin rigakafi, tsarin endocrin da daidaita matakan sukari na jini. Magnesium da aka adana a cikin nama na kasusuwa yana aiki a matsayin tafki na magnesium kuma yana da mahimmancin ingancin nama na kasusuwa: calcium yana sa nama na kasusuwa ya yi ƙarfi da kwanciyar hankali, yayin da magnesium yana tabbatar da wani sassauci, don haka yana rage jinkirin abin da ya faru na karaya.

Magnesium yana da tasiri akan metabolism na kashi: Magnesium yana ƙarfafa ƙwayar calcium a cikin ƙwayar kasusuwa yayin da yake hana ƙwayar calcium a cikin kyallen takarda mai laushi (ta hanyar haɓaka matakan calcitonin), yana kunna alkaline phosphatase (wanda ake buƙata don samuwar kashi), kuma yana inganta haɓakar kashi.

Magnesium a cikin abinci sau da yawa bai isa ba

Kyakkyawan tushen magnesium sun haɗa da hatsi gabaɗaya, kayan lambu masu kore, kwayoyi, tsaba, legumes, cakulan duhu, chlorella da spirulina. Ruwan sha kuma yana taimakawa wajen samar da magnesium. Kodayake yawancin abinci (wanda ba a sarrafa su ba) ya ƙunshi magnesium, canje-canje a cikin samar da abinci da halayen cin abinci yana haifar da mutane da yawa suna cinye ƙasa da adadin magnesium na abinci. Lissafa abubuwan magnesium na wasu abinci:

1. Kabewa tsaba sun ƙunshi 424 MG a kowace gram 100.

2. Chia tsaba sun ƙunshi 335 MG a kowace gram 100.

3. Alayyahu ya ƙunshi 79 MG a kowace gram 100.

4. Broccoli ya ƙunshi 21 MG a kowace gram 100.

5. Farin kabeji ya ƙunshi 18 MG a kowace gram 100.

6. Avocado ya ƙunshi 25 MG a kowace gram 100.

7. Pine kwayoyi, 116 MG da 100 g

8. Almonds ƙunshi 178 MG da 100 grams.

9. Dark cakulan ( koko> 70%), yana dauke da 174 MG a kowace gram 100.

10. Hazelnut kernels, dauke da 168 MG da 100 g

11. Pecans, 306 MG da 100 g

12. Kale, dauke da 18 MG da 100 grams

13. Kelp, dauke da 121 MG da 100 grams

Kafin masana'antu, an kiyasta cin abinci na magnesium a 475 zuwa 500 MG kowace rana (kimanin 6 mg / kg / day); abun da ake ci a yau ya ragu da ɗaruruwan MG.

Gabaɗaya ana ba da shawarar cewa manya suna cinye 1000-1200 MG na calcium kowace rana, wanda yayi daidai da buƙatun yau da kullun na 500-600 MG na magnesium. Idan an ƙara yawan shan calcium (misali don hana osteoporosis), abincin magnesium kuma dole ne a daidaita shi. A zahiri, yawancin manya suna cinye ƙasa da adadin da aka ba da shawarar magnesium ta hanyar abincin su.

Alamu masu yuwuwar ƙarancin Magnesium Ƙananan matakan magnesium na iya haifar da matsalolin lafiya da yawa da rashin daidaituwar electrolyte. Rashin ƙarancin magnesium na yau da kullun na iya ba da gudummawa ga haɓaka ko ci gaban wasu cututtuka (masu wadata):

alamun rashin magnesium

Mutane da yawa na iya zama rashin magnesium kuma ba su sani ba. Anan akwai wasu mahimman alamun alamun da yakamata ku kula da su waɗanda zasu iya nuna ko kuna da rashi:

1. Ciwon kafa

Kashi 70% na manya da 7% na yara suna fuskantar ciwon kafa na yau da kullun. Ya juya waje, ciwon ƙafafu na iya zama fiye da kawai damuwa-suna iya zama mai zafi sosai! Saboda rawar da magnesium ke takawa a cikin siginar neuromuscular da raguwar tsoka, masu bincike sun lura cewa rashi na magnesium shine sau da yawa mai laifi.

Ƙwararrun ƙwararrun ƙwararrun kiwon lafiya suna rubuta abubuwan da ake amfani da su na magnesium don taimakawa marasa lafiya. Ciwon kafafu mara natsuwa wata alamar gargadi ce ta karancin magnesium. Don shawo kan ciwon ƙafa da ciwon ƙafar ƙafa, kuna buƙatar ƙara yawan shan magnesium da potassium.

2. Rashin barci

Karancin Magnesium sau da yawa yakan zama mafari ga matsalolin barci kamar damuwa, yawan aiki, da rashin natsuwa. Wasu suna tunanin wannan saboda magnesium yana da mahimmanci ga aikin GABA, mai hanawa neurotransmitter wanda ke "kwantar da" kwakwalwa kuma yana inganta shakatawa.
Shan kusan 400 MG na magnesium kafin barci ko tare da abincin dare shine mafi kyawun lokacin rana don ɗaukar ƙarin. Bugu da ƙari, ƙara abinci mai arzikin magnesium a cikin abincin dare - kamar alayyahu mai yawan gina jiki - na iya taimakawa.

3. Ciwon tsoka/fibromyalgia

Wani binciken da aka buga a Magnesium Research yayi nazari akan rawar magnesium a cikin alamun fibromyalgia kuma ya gano cewa ƙara yawan abincin magnesium ya rage zafi da taushi kuma ya inganta alamun jini na rigakafi.
Sau da yawa hade da cututtuka na autoimmune, wannan binciken ya kamata ya ƙarfafa marasa lafiya na fibromyalgia kamar yadda ya nuna alamun tsarin tsarin da kayan aikin magnesium zai iya samu a jiki.

4. Damuwa

Tun da rashi na magnesium yana rinjayar tsarin kulawa na tsakiya, kuma musamman ma'anar GABA a cikin jiki, sakamako masu illa na iya haɗawa da rashin tausayi da jin tsoro. Yayin da rashi ya tsananta, yana iya haifar da yawan damuwa kuma, a lokuta masu tsanani, damuwa da ruɗi.
A gaskiya ma, an nuna magnesium don taimakawa kwantar da jiki, tsokoki, da kuma taimakawa wajen inganta yanayi. Yana da mahimmancin ma'adinai don yanayin gaba ɗaya. Abu daya da nake ba da shawara ga marasa lafiya na da damuwa a tsawon lokaci kuma sun ga sakamako mai kyau shine shan magnesium kowace rana.
Ana buƙatar Magnesium don kowane aikin salula daga hanji zuwa kwakwalwa, don haka ba abin mamaki ba ne ya shafi tsarin da yawa.

5. Hawan jini

Magnesium yana aiki tare tare da alli don tallafawa daidaitaccen hawan jini da kare zuciya. Don haka lokacin da ba ku da magnesium, yawanci kuna da ƙarancin calcium kuma kuna iya kamuwa da hawan jini, ko hawan jini.
Wani binciken da ya shafi mahalarta 241,378 da aka buga a cikin Jarida na Amurka na Clinical Nutrition ya gano cewa cin abinci mai yawa a cikin abincin magnesium ya rage hadarin bugun jini da kashi 8. Wannan yana da mahimmanci idan aka yi la'akari da cewa hauhawar jini yana haifar da kashi 50% na bugun jini na ischemic a duniya.

6. Nau'in ciwon sukari na II

Ɗaya daga cikin manyan abubuwan da ke haifar da ƙarancin magnesium shine nau'in ciwon sukari na 2, amma kuma alama ce ta kowa. Alal misali, masu bincike na Birtaniya sun gano cewa a cikin manya 1,452 da suka bincika, ƙananan matakan magnesium sun ninka sau 10 a cikin mutanen da ke da sabon ciwon sukari kuma sau 8.6 sun fi kowa a cikin mutanen da aka sani da ciwon sukari.
Kamar yadda aka sa ran daga wannan bayanan, an nuna abinci mai wadataccen abinci na magnesium don rage haɗarin nau'in ciwon sukari na 2 sosai saboda rawar da magnesium ke da shi a cikin metabolism na glucose. Wani binciken ya gano cewa kawai ƙara ƙarin ƙarin magnesium (100 MG kowace rana) ya rage haɗarin ciwon sukari da 15%

7. Gajiya

Ƙarfin ƙarfi, rauni, da gajiya sune alamun gama gari na ƙarancin magnesium. Yawancin mutanen da ke fama da ciwo na gajiya kuma suna da ƙarancin magnesium. Cibiyar Kiwon Lafiya ta Jami'ar Maryland ta bayar da rahoton cewa 300-1,000 MG na magnesium kowace rana zai iya taimakawa, amma kuma dole ne ku yi hankali saboda yawan magnesium yana iya haifar da gudawa. (9)
Idan kun fuskanci wannan sakamako na gefe, zaku iya rage yawan adadin ku kawai har sai illar ta lafa.

8. Migraine

An danganta rashi na Magnesium da migraines saboda mahimmancin sa wajen daidaita ma'aunin neurotransmitters a cikin jiki. Makafi sau biyu, binciken da aka sarrafa placebo ya nuna cewa cinye 360-600 MG na magnesium yau da kullun zai iya rage yawan migraines har zuwa 42%.

9. Ciwon kashi

Cibiyar kula da lafiya ta kasa ta ba da rahoton cewa "jikin mutum na yau da kullun yana dauke da kimanin gram 25 na magnesium, kusan rabin abin da ake samu a cikin kashi." Yana da mahimmanci a gane hakan, musamman ga tsofaffi waɗanda ke cikin haɗarin kasusuwa.
Alhamdu lillahi, akwai bege! Wani bincike da aka buga a Trace Element Research in Biology ya gano cewa karin sinadarin magnesium “muhimmanci” yana rage ci gaban osteoporosis bayan kwanaki 30. Baya ga shan abubuwan gina jiki na magnesium, za ku kuma so kuyi la'akari da ɗaukar ƙarin bitamin D3 da K2 don haɓaka ƙima ta halitta.

Abubuwan haɗari don ƙarancin magnesium

Abubuwa da yawa na iya haifar da rashi na magnesium:

Ƙananan cin abinci na magnesium:

Zaɓin abincin da aka sarrafa, yawan sha, anorexia, tsufa.

Rage sha na hanji ko malabsorption na magnesium:

Dalilai masu yuwuwa sun haɗa da tsawaita zawo, amai, yawan shan giya, rage yawan samar da acid a cikin ciki, yawan shan calcium ko potassium, abinci mai yawan kitse, tsufa, rashi bitamin D, da fallasa ga ƙarfe mai nauyi (aluminum, gubar, cadmium).

Magnesium sha yana faruwa a cikin gastrointestinal tract (mafi yawa a cikin ƙananan hanji) ta hanyar rarrabawa (paracellular) da kuma aiki ta hanyar tashar ion TRPM6. Lokacin shan 300 MG na magnesium a kowace rana, yawan sha ya bambanta daga 30% zuwa 50%. Lokacin da cin abinci na magnesium ya yi ƙasa ko ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta za ta iya inganta haɓakar magnesium ta hanyar haɓaka aikin magnesium mai aiki daga 30-40% zuwa 80%.

Mai yiyuwa ne wasu mutane suna da tsarin sufuri mai aiki wanda ke aiki mara kyau ("ƙaƙƙarfan iya sha") ko kuma yana da rashi (rashin magnesium na farko). Sharwar Magnesium ya dogara da wani yanki ko gaba ɗaya akan watsawa mai wucewa (sha 10-30%), don haka rashi na magnesium na iya faruwa idan shan magnesium bai isa don amfani da shi ba.

Ƙara yawan fitar da magnesium na koda

Dalilai masu yiwuwa sun haɗa da tsufa, damuwa na yau da kullun, shan giya mai yawa, ciwo na rayuwa, yawan shan calcium, kofi, abubuwan sha masu laushi, gishiri, da sukari.
Tabbatar da ƙarancin magnesium

Karancin Magnesium yana nufin raguwar jimlar matakan magnesium a cikin jiki. Rashin Magnesium ya zama ruwan dare, har ma a cikin mutanen da ke da alamun lafiya, amma galibi ana yin watsi da su. Dalilin wannan shine rashin bayyanar cututtuka na al'ada (pathological) na rashin magnesium wanda za'a iya gane shi nan da nan.

Kawai 1% na magnesium yana cikin jini, 70% yana cikin nau'in ionic ko haɗin gwiwa tare da oxalate, phosphate ko citrate, kuma 20% yana ɗaure da sunadarai.

Gwajin jini (magnesium extracellular, magnesium a cikin jajayen jini) ba su da kyau don fahimtar matsayin magnesium a cikin jiki (kasusuwa, tsokoki, sauran kyallen takarda). Rashin ƙarancin magnesium ba koyaushe yana tare da rage matakan magnesium a cikin jini (hypomagnesemia); Mai yiwuwa an saki magnesium daga ƙasusuwa ko wasu kyallen takarda don daidaita matakan jini.

Wani lokaci, hypomagnesemia yana faruwa lokacin da yanayin magnesium ya zama al'ada. Matakan magnesium na jini sun dogara da farko akan ma'auni tsakanin shan magnesium (wanda ya dogara da abun ciki na magnesium na abinci da kuma sha na hanji) da kuma fitar da magnesium.

Musayar magnesium tsakanin jini da kyallen takarda yana jinkirin. Matakan magnesium na jini yawanci suna kasancewa a cikin kunkuntar kewayon: lokacin da matakan magnesium na jini ya faɗi, shanyewar magnesium na hanji yana ƙaruwa, kuma lokacin da matakan magnesium na jini ya tashi, fitar da magnesium na koda yana ƙaruwa.

Matakan magnesium na jini da ke ƙasa da ƙimar ƙima (0.75 mmol/l) na iya nufin cewa shanyewar magnesium na hanji ya yi ƙasa da yawa don kodan don ramawa sosai, ko ƙarar haƙar magnesium na koda ba a biya ta ta ingantaccen sha magnesium. An biya diyya na gastrointestinal tract.

Ƙananan matakan magnesium na jini yawanci yana nufin cewa rashi na magnesium ya wanzu na dogon lokaci kuma yana buƙatar kari na magnesium akan lokaci. Ma'auni na magnesium a cikin jini, jan jini, da fitsari suna da amfani; Hanyar zaɓi na yanzu don tantance jimlar matsayin magnesium shine gwajin ɗaukar nauyin magnesium (jiki). A cikin gwajin damuwa, 30 mmol na magnesium (1 mmol = 24 MG) ana gudanar da shi a hankali a hankali a cikin sa'o'i 8 zuwa 12, kuma ana auna fitar da magnesium a cikin fitsari a cikin sa'o'i 24.

Idan akwai (ko a cikin ƙasa) ƙarancin magnesium, ƙwayar magnesium na koda yana raguwa sosai. Mutanen da ke da matsayi mai kyau na magnesium za su fitar da akalla 90% na magnesium a cikin fitsari a cikin sa'o'i 24; idan sun yi karanci, kasa da 75% na magnesium za a fitar da su a cikin sa'o'i 24.

Matakan Magnesium a cikin jajayen ƙwayoyin jini shine mafi kyawun alamar matsayin magnesium fiye da matakan magnesium na jini. A cikin nazarin tsofaffin tsofaffi, babu wanda ke da ƙananan matakan magnesium, amma 57% na batutuwa suna da ƙananan matakan magnesium na jinin jini. Ma'auni na magnesium a cikin ƙwayoyin jajayen jini kuma ba shi da cikakken bayani fiye da gwajin damuwa na magnesium: bisa ga gwajin damuwa na magnesium, kawai kashi 60% na ƙarancin magnesium ana gano su.

magnesium kari

Idan matakan magnesium ɗin ku sun yi ƙasa sosai, ya kamata ku fara inganta halayen cin abinci kuma ku ci abinci mai yawa na magnesium.

Organomagnesium mahadi irin sumagnesium taurat kumaMagnesium L-Threonatesun fi sha. Magnesium threonate da ke daure da dabi'a yana sha ba canzawa ta cikin mucosa na hanji kafin magnesium ya rushe. Wannan yana nufin sha zai yi sauri kuma ba zai hana shi ta hanyar rashin acid ciki ko wasu ma'adanai irin su calcium.

Mu'amala da wasu kwayoyi

Barasa na iya haifar da rashi na magnesium. Bincike na farko ya nuna cewa karin magnesium yana hana ethanol-induced vasospasm da lalata jini a cikin kwakwalwa. A lokacin shan barasa, yawan shan magnesium na iya kashe rashin barci kuma ya rage matakan GGT na jini (maganin gamma-glutamyl transferase alama ce ta rashin aikin hanta da alamar shan barasa).