Yaya muhimmancin magnesium, ɗaya daga cikin ma'adanai mafi muhimmanci yake? Menene illar rashin magnesium ga lafiya?

Magnesium shine ma'adinai na huɗu mafi yawa a jiki, bayan calcium, potassium da sodium. Wannan sinadari yana aiki a cikin tsarin enzymes sama da 600 kuma yana daidaita halayen sinadarai daban-daban a cikin jiki, gami da haɗa furotin, da aikin tsoka da jijiyoyi. Jiki yana ɗauke da kimanin gram 21 zuwa 28 na magnesium; kashi 60% na shi an haɗa shi cikin nama da haƙori, kashi 20% a cikin tsokoki, kashi 20% a cikin sauran kyallen jiki masu laushi da hanta, kuma ƙasa da kashi 1% yana yawo a cikin jini.

Kashi 99% na jimlar magnesium ana samunsa ne a cikin ƙwayoyin halitta (intracellular) ko ƙashi, kuma kashi 1% ana samunsa ne a cikin sararin da ba ya cikin jiki. Rashin isasshen sinadarin magnesium a cikin abinci zai iya haifar da matsalolin lafiya da kuma ƙara haɗarin kamuwa da cututtuka da dama, kamar su osteoporosis, ciwon suga na nau'in 2, da cututtukan zuciya da jijiyoyin jini.

Magnesiumyana taka muhimmiyar rawa a cikin metabolism na makamashi da hanyoyin ƙwayoyin halitta

Domin yin aiki yadda ya kamata, ƙwayoyin halittar ɗan adam suna ɗauke da ƙwayar ATP mai wadataccen makamashi (adenosine triphosphate). ATP yana fara halayen sinadarai da yawa ta hanyar sakin kuzarin da aka adana a cikin rukunonin triphosphate ɗinsa. Ragewar rukunonin phosphate ɗaya ko biyu yana samar da ADP ko AMP. Sannan ana sake amfani da ADP da AMP zuwa ATP, wani tsari da ke faruwa sau dubbai a rana. Magnesium (Mg2+) da aka haɗa zuwa ATP yana da mahimmanci don wargaza ATP don samun kuzari.

Fiye da enzymes 600 suna buƙatar magnesium a matsayin cofactor, gami da duk enzymes waɗanda ke samar ko cinye ATP da enzymes da ke da hannu a cikin haɗakar: DNA, RNA, sunadarai, lipids, antioxidants (kamar glutathione), immunoglobulins, da prostate. Magnesium yana da hannu wajen kunna enzymes da kuma haɓaka halayen enzymatic.

Wasu ayyukan magnesium

Magnesium yana da mahimmanci don haɗawa da ayyukan "manzanni na biyu" kamar: cAMP (cyclic adenosine monophosphate), yana tabbatar da cewa ana watsa sigina daga waje a cikin tantanin halitta, kamar waɗanda ke fitowa daga hormones da masu watsawa marasa tsaka-tsaki waɗanda aka ɗaure zuwa saman tantanin halitta. Wannan yana ba da damar sadarwa tsakanin tantanin halitta.

Magnesium yana taka rawa a cikin zagayowar ƙwayoyin halitta da kuma apoptosis. Magnesium yana daidaita tsarin ƙwayoyin halitta kamar DNA, RNA, membranes na ƙwayoyin halitta, da ribosomes.

Magnesium yana da hannu wajen daidaita sinadarin calcium, potassium da sodium homeostasis (balance electrolyte) ta hanyar kunna famfon ATP/ATPase, ta haka ne yake tabbatar da jigilar sinadaran electrolytes a jikin membrane na tantanin halitta da kuma shigar da karfin membrane (voltage transmembrane).

Magnesium yana hana sinadarin calcium a jiki. Magnesium yana inganta sassauta tsoka, yayin da calcium (tare da potassium) yana tabbatar da matsewar tsoka (tsokar kwarangwal, tsokar zuciya, da tsoka mai santsi). Magnesium yana hana motsin ƙwayoyin jijiyoyi, yayin da calcium ke ƙara yawan motsa ƙwayoyin jijiyoyi. Magnesium yana hana zubar jini, yayin da calcium ke kunna zubar jini. Yawan sinadarin magnesium a cikin ƙwayoyin halitta ya fi na wajen ƙwayoyin halitta; akasin haka ne ga calcium.

Magnesium da ke cikin ƙwayoyin halitta yana da alhakin metabolism na ƙwayoyin halitta, sadarwa ta ƙwayoyin halitta, daidaita yanayin zafi (tsarin zafin jiki), daidaita yanayin electrolyte, watsa motsin jijiyoyi, saurin zuciya, daidaita hawan jini, tsarin garkuwar jiki, tsarin endocrine da kuma daidaita matakan sukari na jini. Magnesium da aka adana a cikin ƙashi yana aiki a matsayin wurin ajiyar magnesium kuma yana da alaƙa da ingancin ƙashi: calcium yana sa ƙashi ya yi tauri da karko, yayin da magnesium ke tabbatar da wani sassauci, ta haka yana rage faruwar karyewar.

Magnesium yana da tasiri ga metabolism na ƙashi: Magnesium yana ƙarfafa ajiyar calcium a cikin kyallen ƙashi yayin da yake hana ajiyar calcium a cikin kyallen ƙashi masu laushi (ta hanyar ƙara yawan calcitonin), yana kunna alkaline phosphatase (wanda ake buƙata don samar da ƙashi), kuma yana haɓaka haɓakar ƙashi.

Magnesium a cikin abinci ba shi da isasshen yawa sau da yawa

Kyakkyawan tushen magnesium sun haɗa da hatsi cikakke, kayan lambu masu ganye kore, goro, tsaba, legumes, cakulan duhu, chlorella da spirulina. Ruwan sha yana kuma taimakawa wajen samar da magnesium. Duk da cewa yawancin abinci (ba a sarrafa su ba) suna ɗauke da magnesium, canje-canje a cikin samar da abinci da halayen cin abinci yana haifar da mutane da yawa su ci ƙasa da adadin magnesium da aka ba da shawarar. Lissafa abubuwan da ke cikin magnesium na wasu abinci:

1. Irin kabewa yana ɗauke da 424 MG a cikin gram 100.

2. Tsaban Chia yana ɗauke da 335 MG a cikin gram 100.

3. Alayyafo yana dauke da 79 mg a cikin gram 100.

4. Broccoli yana ɗauke da 21 MG a cikin gram 100.

5. Kabeji yana ɗauke da 18 mg a kowace gram 100.

6. Avocado yana ɗauke da 25 MG a kowace gram 100.

7. Gyadar Pine, 116 MG a kowace 100 g

8. Almond yana ɗauke da 178 mg a kowace gram 100.

9. Cakulan duhu (koka fiye da kashi 70%), wanda ke ɗauke da 174 MG a kowace gram 100

10. Ƙwayoyin Hazelnut, waɗanda ke ɗauke da 168 MG a kowace 100 g

11. Pecans, 306 MG a kowace 100 g

12. Kale, wanda ke ɗauke da 18 MG a kowace gram 100

13. Kelp, wanda ke ɗauke da 121 MG a kowace gram 100

Kafin masana'antu, an kiyasta yawan shan magnesium a kowace rana daga 475 zuwa 500 MG (kimanin 6 MG/kg/rana); yawan shan magnesium a yau ya ragu da daruruwan MG.

Ana ba da shawarar manya su sha 1000-1200 MG na calcium a kowace rana, wanda yayi daidai da buƙatar yau da kullun na 500-600 MG na magnesium. Idan aka ƙara yawan sinadarin calcium (misali don hana osteoporosis), dole ne a daidaita yawan sinadarin magnesium. A zahiri, yawancin manya suna cin ƙasa da adadin magnesium da aka ba da shawarar ta hanyar abincinsu.

Alamomin da Zasu Iya Nuna Rashin Magnesium Ƙarancin sinadarin magnesium na iya haifar da matsaloli da dama na lafiya da rashin daidaiton sinadarin electrolyte. Rashin sinadarin magnesium na yau da kullun na iya taimakawa wajen ci gaba ko ci gaban cututtuka da dama (masu wadata):

alamun rashin magnesium

Mutane da yawa na iya rashin sinadarin magnesium kuma ba su ma san da hakan ba. Ga wasu muhimman alamu da ya kamata a lura da su waɗanda za su iya nuna ko kuna da ƙarancin sinadarin magnesium:

1. Ciwon ƙafa

Kashi 70% na manya da kashi 7% na yara suna fuskantar ciwon ƙafa akai-akai. Abin da ya bayyana shi ne, ciwon ƙafa ba wai kawai yana damun su ba ne—haka kuma yana iya zama mai zafi sosai! Saboda rawar da magnesium ke takawa wajen nuna alamun jijiyoyin jiki da kuma matsewar tsokoki, masu bincike sun lura cewa rashin magnesium sau da yawa shine sanadin hakan.

Ana samun ƙaruwar ƙwararrun ma'aikatan kiwon lafiya suna rubuta ƙarin sinadarin magnesium don taimaka wa marasa lafiya. Ciwon ƙafafu marasa ƙarfi wata alama ce ta gargaɗi game da ƙarancin magnesium. Don shawo kan ciwon ƙafafu da ciwon ƙafafu marasa hutawa, kuna buƙatar ƙara yawan sinadarin magnesium da potassium da kuke ci.

2. Rashin barci

Rashin sinadarin magnesium sau da yawa yakan zama abin da ke haifar da matsalolin barci kamar damuwa, yawan aiki, da rashin natsuwa. Wasu suna ganin hakan saboda sinadarin magnesium yana da mahimmanci ga aikin GABA, wani sinadari mai hana jijiyoyin kwakwalwa wanda ke "kwantar da hankali" kwakwalwa kuma yana haɓaka shakatawa.
Shan kimanin 400 MG na magnesium kafin kwanciya barci ko kuma da abincin dare shine mafi kyawun lokacin da za a sha ƙarin. Bugu da ƙari, ƙara abinci mai wadataccen magnesium a cikin abincin dare - kamar alayyafo mai wadataccen sinadirai - na iya taimakawa.

3. Ciwon tsoka/fibromyalgia

Wani bincike da aka buga a mujallar Magnesium Research ya binciki rawar da magnesium ke takawa a cikin alamun fibromyalgia kuma ya gano cewa ƙara yawan shan magnesium yana rage zafi da taushi da kuma inganta alamun jinin garkuwar jiki.
Sau da yawa ana danganta shi da cututtukan da ke da alaƙa da garkuwar jiki, wannan binciken ya kamata ya ƙarfafa marasa lafiya da ke fama da cutar fibromyalgia domin yana nuna tasirin da sinadarin magnesium zai iya yi wa jiki.

4. Damuwa

Tunda karancin sinadarin magnesium yana shafar tsarin jijiyoyi na tsakiya, musamman ma zagayowar GABA a jiki, illa na iya haɗawa da fushi da fargaba. Yayin da karancin ke ta'azzara, yana iya haifar da yawan damuwa, kuma a cikin mawuyacin hali, baƙin ciki da mafarki.
A gaskiya ma, an nuna cewa magnesium yana taimakawa wajen kwantar da hankali a jiki, tsokoki, da kuma inganta yanayi. Yana da ma'adinai mai mahimmanci ga yanayin gaba ɗaya. Abu ɗaya da nake ba da shawara ga marasa lafiya na da ke fama da damuwa a tsawon lokaci kuma sun ga sakamako mai kyau shine shan magnesium kowace rana.
Ana buƙatar magnesium don kowace aiki ta hanyar ƙwayoyin halitta daga hanji zuwa kwakwalwa, don haka ba abin mamaki ba ne cewa yana shafar tsarin da yawa.

5. Hawan jini

Magnesium yana aiki tare da sinadarin calcium don tallafawa hawan jini mai kyau da kuma kare zuciya. Don haka idan kana da karancin sinadarin magnesium, yawanci kana da karancin sinadarin calcium kuma kana iya kamuwa da hawan jini, ko hawan jini.
Wani bincike da ya shafi mahalarta 241,378 da aka buga a mujallar American Journal of Clinical Nutrition ya gano cewa cin abinci mai yawan sinadarin magnesium ya rage haɗarin kamuwa da bugun jini da kashi 8 cikin ɗari. Wannan yana da muhimmanci idan aka yi la'akari da cewa hawan jini yana haifar da kashi 50% na bugun jini a duniya.

6. Ciwon suga na nau'i na biyu

Ɗaya daga cikin manyan dalilai guda huɗu na rashin sinadarin magnesium shine ciwon suga na nau'in 2, amma kuma wata alama ce da aka saba gani. Misali, masu bincike na Burtaniya sun gano cewa daga cikin manya 1,452 da suka duba, ƙarancin sinadarin magnesium ya fi yawa sau 10 a cikin mutanen da ke fama da ciwon suga, kuma sau 8.6 a cikin mutanen da ke fama da ciwon suga.
Kamar yadda aka zata daga wannan bayanai, an nuna cewa cin abinci mai wadataccen sinadarin magnesium yana rage haɗarin kamuwa da ciwon suga na nau'in 2 sosai saboda rawar da magnesium ke takawa a cikin metabolism na glucose. Wani bincike ya gano cewa kawai ƙara ƙarin sinadarin magnesium (100 mg a kowace rana) yana rage haɗarin kamuwa da ciwon suga da kashi 15%.

7. Gajiya

Ƙarancin kuzari, rauni, da gajiya alamu ne da suka zama ruwan dare na ƙarancin magnesium. Yawancin mutanen da ke fama da ciwon gajiya mai tsanani suma suna da ƙarancin magnesium. Cibiyar Kiwon Lafiya ta Jami'ar Maryland ta ba da rahoton cewa 300-1,000 MG na magnesium kowace rana na iya taimakawa, amma kuma dole ne ku yi taka-tsantsan domin yawan magnesium na iya haifar da gudawa. (9)
Idan ka fuskanci wannan illa, za ka iya rage yawan shan maganin har sai illar ta ragu.

8. Ciwon kai (migraine)

Rashin sinadarin magnesium yana da alaƙa da ciwon kai saboda muhimmancinsa wajen daidaita sinadaran da ke samar da jijiyoyi a jiki. Nazarin da aka gudanar ta hanyar placebo ya nuna cewa shan MG 360-600 na magnesium a kowace rana na iya rage yawan ciwon kai da kashi 42%.

9. Ciwon ƙashi

Cibiyar Lafiya ta Ƙasa ta ba da rahoton cewa "jikin matsakaicin mutum yana ɗauke da kimanin gram 25 na magnesium, kusan rabinsa ana samunsa a cikin ƙasusuwa." Yana da mahimmanci a fahimci wannan, musamman ga tsofaffi waɗanda ke cikin haɗarin kamuwa da ƙasusuwa masu karyewa.
Abin godiya, akwai bege! Wani bincike da aka buga a mujallar Trace Element Research in Biology ya gano cewa ƙarin sinadarin magnesium yana "daga hankali" wajen rage yawan ciwon osteoporosis bayan kwana 30. Baya ga shan ƙarin sinadarin magnesium, za ku kuma so ku yi la'akari da shan ƙarin bitamin D3 da K2 don ƙara yawan ƙashi ta halitta.

Abubuwan da ke haifar da ƙarancin magnesium

Akwai dalilai da dama da zasu iya haifar da rashin magnesium:

Rage yawan sinadarin magnesium a abinci:

Fifiko ga abinci mai sarrafawa, shan giya mai yawa, rashin isasshen abinci mai gina jiki, tsufa.

Rage sha ko rashin shan magnesium a cikin hanji:

Abubuwan da ka iya haifar da su sun haɗa da gudawa mai tsawo, amai, shan giya mai yawa, raguwar samar da sinadarin acid a cikin ciki, yawan shan sinadarin calcium ko potassium, cin abinci mai yawan kitse, tsufa, ƙarancin bitamin D, da kuma fuskantar ƙarfe masu nauyi (aluminum, gubar, cadmium).

Shan magnesium yana faruwa ne a cikin tsarin narkewar abinci (galibi a cikin ƙaramin hanji) ta hanyar yaɗuwar passive (paracellular) kuma yana aiki ta hanyar tashar ion TRPM6. Lokacin shan 300 mg na magnesium kowace rana, yawan shan magnesium yana tsakanin 30% zuwa 50%. Idan shan magnesium a cikin abinci ya yi ƙasa ko kuma matakan magnesium a cikin jini sun yi ƙasa, ana iya inganta shan magnesium ta hanyar ƙara yawan shan magnesium daga 30-40% zuwa 80%.

Yana yiwuwa wasu mutane suna da tsarin jigilar kaya mai aiki wanda ke aiki da kyau ("ƙarfin shan abu mara kyau") ko kuma yana da ƙarancinsa gaba ɗaya (rashin sinadarin magnesium na farko). Shan sinadarin magnesium ya dogara ne da wani ɓangare ko gaba ɗaya akan yaɗuwar sinadarai marasa aiki (sha kashi 10-30%), don haka ƙarancin sinadarin magnesium na iya faruwa idan shan sinadarin magnesium bai isa ba don amfani da shi.

Ƙara yawan fitar magnesium na koda

Dalilan da ka iya haifarwa sun haɗa da tsufa, damuwa mai ɗorewa, shan giya mai yawa, ciwon metabolism, yawan shan calcium, kofi, abubuwan sha masu laushi, gishiri, da sukari.
Tabbatar da ƙarancin magnesium

Rashin sinadarin magnesium yana nufin raguwar jimillar matakan sinadarin magnesium a jiki. Rashin sinadarin magnesium abu ne da ya zama ruwan dare, har ma a cikin mutanen da ke da salon rayuwa mai kyau, amma sau da yawa ana yin watsi da su. Dalilin haka shine rashin alamun rashin sinadarin magnesium na yau da kullun (wanda ake iya gane shi nan take).

Kashi 1% ne kawai na magnesium yake a cikin jini, kashi 70% yana cikin siffar ionic ko kuma an haɗa shi da oxalate, phosphate ko citrate, kuma kashi 20% yana ɗaure da sunadaran.

Gwaje-gwajen jini (magnesium na waje da jini, magnesium a cikin jajayen ƙwayoyin jini) ba su dace ba don fahimtar matsayin magnesium a cikin jiki (kashi, tsokoki, sauran kyallen takarda). Rashin magnesium ba koyaushe yana tare da raguwar matakan magnesium a cikin jini ba (hypomagnesemia); magnesium wataƙila an fitar da shi daga ƙasusuwa ko wasu kyallen takarda don daidaita matakan jini.

A wasu lokutan, hypomagnesemia yana faruwa ne lokacin da yanayin magnesium ya zama al'ada. Matakan magnesium na jini sun dogara ne akan daidaito tsakanin shan magnesium (wanda ya dogara da yawan sinadarin magnesium da shan hanji) da kuma fitar da magnesium.

Musayar magnesium tsakanin jini da kyallen jiki yana raguwa. Matakan magnesium na jini yawanci suna kasancewa cikin ƙaramin iyaka: lokacin da matakan magnesium na jini suka faɗi, shan magnesium na hanji yana ƙaruwa, kuma lokacin da matakan magnesium na jini suka tashi, fitar magnesium na koda yana ƙaruwa.

Matakan magnesium na jini ƙasa da ƙimar da aka ambata (0.75 mmol/l) na iya nufin cewa shan magnesium na hanji ya yi ƙasa da yadda koda ba za su iya ramawa yadda ya kamata ba, ko kuma ƙara yawan fitar magnesium na koda ba za a rama shi ba ta hanyar shan magnesium mai inganci. Ana rama hanyar hanji.

Ƙarancin matakan magnesium a cikin jini yawanci yana nufin cewa ƙarancin magnesium ya wanzu na dogon lokaci kuma yana buƙatar ƙarin magnesium akan lokaci. Ma'aunin magnesium a cikin jini, jajayen ƙwayoyin jini, da fitsari suna da amfani; hanyar da ake amfani da ita a yanzu don tantance cikakken matsayin magnesium ita ce gwajin nauyin magnesium (a cikin jijiya). A cikin gwajin damuwa, ana ba da 30 mmol na magnesium (1 mmol = 24 mg) a hankali a cikin jijiya tsawon awanni 8 zuwa 12, kuma ana auna fitar da magnesium a cikin fitsari na tsawon awanni 24.

Idan akwai (ko kuma a ƙarƙashinsa) ƙarancin magnesium, fitar da sinadarin magnesium na koda yana raguwa sosai. Mutanen da ke da kyakkyawan yanayin magnesium za su fitar da aƙalla kashi 90% na magnesium a cikin fitsarinsu cikin awanni 24; idan ba su da isasshensa, ƙasa da kashi 75% na magnesium za a fitar a cikin awanni 24.

Matakan magnesium a cikin jajayen ƙwayoyin jini sun fi nuna matsayin magnesium fiye da matakan magnesium a cikin jini. A wani bincike da aka yi wa tsofaffi, babu wanda ke da ƙarancin matakan magnesium a cikin jini, amma kashi 57% na mutanen da ke da ƙarancin matakan magnesium a cikin jini. Ma'aunin magnesium a cikin jajayen ƙwayoyin jini shi ma bai da cikakken bayani kamar gwajin damuwa na magnesium: bisa ga gwajin damuwa na magnesium, kashi 60% ne kawai na waɗanda ke da ƙarancin magnesium aka gano.

Karin sinadarin magnesium

Idan matakan magnesium ɗinka sun yi ƙasa sosai, da farko ya kamata ka inganta halayen cin abincinka kuma ka ci abinci mai yawan magnesium.

Magungunan Organomagnesium kamar sumagnesium taurate kumaMagnesium L-Threonatesuna shan ruwa sosai. Magnesium threonate wanda aka ɗaure shi da sinadarai yana sha ba tare da canzawa ba ta cikin mucosa na hanji kafin a lalata magnesium. Wannan yana nufin sha zai yi sauri kuma rashin sinadarin acid na ciki ko wasu ma'adanai kamar calcium ba zai hana shi ba.

Hulɗa da wasu magunguna

Barasa na iya haifar da ƙarancin magnesium. Nazarin asibiti ya nuna cewa ƙarin sinadarin magnesium yana hana vasospasm da ethanol ke haifarwa da kuma lalacewar tasoshin jini a cikin kwakwalwa. A lokacin shan barasa, ƙaruwar shan magnesium na iya rage rashin barci da kuma rage matakan GGT na jini (transferase na jini gamma-glutamyl alama ce ta rashin aikin hanta da kuma alamar shan barasa).