A cikin ƙoƙarinmu na samun ingantacciyar lafiya da jin daɗin rayuwa gabaɗaya, sau da yawa muna haɗuwa da mahadi da ƙwayoyin cuta daban-daban waɗanda ke taka muhimmiyar rawa wajen haɓaka ƙarfin jikinmu. Adenosine, wani nucleoside da ke faruwa a zahiri, ɗaya ne irin waɗannan ƙwayoyin cuta waɗanda ke samun ƙarin kulawa don fa'idodin kiwon lafiya masu mahimmanci. Daga inganta lafiyar zuciya zuwa samar da makamashi da tallafawa metabolism, adenosine yana da babbar dama don ƙarfafa jikin mu daga ciki.
Magnesium wani ma'adinai ne mai mahimmanci da ke faruwa a zahiri da kuma electrolyte da ke wakilta ta alamar sinadarai "Mg" akan teburin abubuwa na lokaci-lokaci. Shi ne kashi na takwas mafi yawa a duniya kuma yana taka muhimmiyar rawa a yawancin tsarin salula a jiki.
Daga metabolism zuwa aikin tsoka, magnesium yana shiga cikin fiye da halayen enzymatic 300 a cikin jikinmu, yana mai da shi mahimmin micronutrient don lafiyar gaba ɗaya. Yana da alhakin kiyaye aikin yau da kullun na tsokoki, ƙwayoyin jijiya, da zuciya. Wannan ma'adinai mai mahimmanci kuma yana da hannu cikin haɗin DNA, haɗin furotin, da samar da makamashi. Bugu da ƙari, yana taimakawa wajen daidaita hawan jini, matakan sukari na jini, da kuma tallafawa tsarin rigakafi mai kyau.
Idan aka kwatanta da sauran abubuwan gina jiki, jikinmu ba ya buƙatar magnesium mai yawa, amma har yanzu muna buƙatar ƙara yawan magnesium ta hanyar abinci ko kayan abinci na magnesium don hana alamun ƙarancin magnesium. Magnesium yana samuwa a cikin wasu abinci na halitta. Tabbas, ga waɗanda ke da abinci guda ɗaya, ana iya ƙara shi zuwa wasu abinci a cikin nau'in ƙari na roba kuma ana ba da shi ta hanyar kayan abinci na soja.
Wadanne abinci mai arzikin magnesium ya kamata a saka a cikin abincin ku? Wasu zaɓuka masu kyau sun haɗa da kayan lambu masu ganye, legumes, goro da hatsi gabaɗaya, amma mutane da yawa sun kasa cika shawarar abincin yau da kullun. A wannan yanayin, abubuwan haɗin magnesium na iya zama zaɓi mai dacewa kuma abin dogaro. Koyaushe tuntuɓi ƙwararrun kiwon lafiya kafin fara kowane sabon kari.
Alamomin gama gari na ƙarancin magnesium:
●Tsokawar tsoka da ciwon ciki
●Gajiya da rauni
●bugun zuciya
●Rashin bacci
●Abubuwan da suka shafi lafiyar kwakwalwa
●Osteoporosis da kasusuwa masu rauni
●Hawan jini
●Abin banƙyama
●Rashin abinci mai gina jiki
●Lafiyayyan zuciya da tsarin hawan jini
Hawan jini wata cuta ce da ta shafi miliyoyin mutane a duniya. Yana tilasta zuciyarka don yin aiki tuƙuru, wanda ke sanya damuwa ga tsokar zuciya kuma a ƙarshe yana haifar da cututtukan zuciya.
Wannan ma'adinai yana da mahimmanci don kiyaye tsarin lafiyar zuciya. Magnesium yana tallafawa lafiyar zuciya da jijiyoyin jini ta hanyar shakatawa da fadada hanyoyin jini, tabbatar da kwararar jini mai kyau da rage haɗarin hawan jini, cututtukan zuciya, da bugun jini. Bugu da kari, magnesium yana taimakawa tsokar zuciya aiki yadda ya kamata kuma yana rage hadarin bugun zuciya da sauran cututtukan zuciya.
Ciki har da abinci mai arzikin magnesium a cikin abincin ku na iya taimakawa inganta lafiyar zuciya da matakan hawan jini na al'ada.
●Lafiyar tsoka da shakatawa
Magnesium yana da mahimmanci don kiyaye aikin tsoka mafi kyau da kuma hana ƙwayar tsoka da spasms. Yana haɓaka ƙa'idodin ƙwayar tsoka, yana taimakawa tsokoki su huta da kwangila don su iya aiki da kyau kuma su dawo da kyau. 'Yan wasa da masu aiki na jiki zasu iya amfana daga karin kayan aikin magnesium don hana raunin tsoka da kuma tallafawa farfadowa bayan motsa jiki.
●Samar da makamashi da metabolism
Magnesium yana da hannu sosai a cikin tsarin samar da makamashi a cikin ƙwayoyin mu. Yana taimakawa canza abinci zuwa makamashi kuma yana haɓaka haɗin adenosine triphosphate (ATP), babban tushen makamashi a jikinmu. Mahimmancin abun ciki na magnesium na iya haɓaka metabolism, kula da samar da makamashi mai girma, haɓaka juriya, rage jin gajiya da gajiya, kuma yana sa mu kuzari cikin yini.
●Ayyukan jijiyoyi da sarrafa damuwa
Tsayawa isassun matakan magnesium na iya tasiri sosai ga lafiyar tunaninmu ta hanyar haɓaka aikin jijiya lafiya da sarrafa damuwa. Magnesium yana taimakawa wajen daidaita masu amfani da kwayoyin halitta, wanda zai iya taimakawa wajen inganta yanayi, rage damuwa da inganta yanayin barci. Bugu da ƙari, yana goyan bayan samar da serotonin, wani neurotransmitter da ke hade da jin dadi.
●Lafiyar kashi da rigakafin osteoporosis
Amfanin lafiyar Magnesium shima ya kai ga tsarin kwarangwal din mu. Yana da mahimmancin ma'adinai don kiyaye ƙasusuwa ƙarfi da lafiya. Magnesium yana taimakawa wajen daidaita matakan calcium kuma yana tabbatar da dacewa da sha da rarrabawa a cikin jiki, wanda ke da mahimmanci ga yawan kashi. Ba tare da isasshen matakan magnesium ba, haɗarin osteoporosis da sauran cututtukan da ke da alaƙa da kashi na iya ƙaruwa. Yin amfani da magnesium na yau da kullun, tare da sauran abubuwan gina jiki na ƙashi, na iya taimakawa sosai wajen ƙarfafa ƙasusuwan ku yayin da kuke tsufa.
●Lafiyar tsarin narkewar abinci da kuma fitar ruwa
Magnesium yana taka muhimmiyar rawa wajen kiyaye tsarin narkewar abinci mai kyau. Yana aiki azaman laxative na halitta, yana haɓaka motsin hanji, yana hana maƙarƙashiya, yana taimakawa kawar da sharar gida. Samun isasshen magnesium yana tallafawa lafiyar tsarin narkewa, yana rage haɗarin cututtukan gastrointestinal, kuma yana inganta lafiyar hanji gabaɗaya.
●Inganta ingancin barci
An nuna Magnesium don taimakawa wajen rage alamun rashin hutawa da rashin barci. Yana inganta aikin barci, yana rage lokacin da ake yin barci, kuma yana ƙara yawan lokacin barci.
Magnesium yana shiga cikin tsarin melatonin, hormone wanda ke sarrafa yanayin barcinmu. Matsakaicin isassun matakan magnesium na iya taimakawa wajen samarwa da sakin melatonin, yana haifar da ƙarin kwanciyar hankali.
Bugu da ƙari, magnesium na iya taimakawa wajen daidaita ayyukan cortisol hormone damuwa. Ta hanyar rage matakan cortisol, magnesium na iya taimakawa wajen rage damuwa da damuwa wanda zai iya tsoma baki tare da barci.
1. Alayyahu
Fara tafiya mai arzikin magnesium tare da koren ganye mai ma'ana: alayyahu. Wannan kayan lambu mai gina jiki ba wai kawai ya ƙunshi babban adadin magnesium ba, amma kuma yana da kyakkyawan tushen ƙarfe, calcium, da bitamin A da K. Alayyafo shine dole ne a cikin salads, smoothies, omelets, ko soyayyen gefen jita-jita.
2. Almonds
Haɗu da buƙatun ku na magnesium tare da ɗinkin almonds. Bugu da ƙari, kasancewa mai arziki a cikin magnesium, waɗannan kwayoyi masu laushi suna ba da yalwar ƙwayoyin lafiya, fiber, da furotin. Ji daɗin almonds azaman abun ciye-ciye, haɗa su cikin man shanu na almond, ko amfani da su don ƙara ɗanɗano mai daɗi ga salads.
3. Avocado
Yi farin ciki da kyau na avocados, wani kyakkyawan tushen magnesium na abinci. Avocados an san su da kitse masu lafiya kuma suna da wadatar bitamin da ma'adanai da yawa. Yanke su a kan gurasa, ƙara su zuwa salads ko smoothies, ko yin guacamole na gargajiya don cika abincinku.
4. Dark cakulan
Ee, kun karanta daidai! Dark cakulan ya ƙunshi matsakaicin adadin magnesium. Wannan dadi mai daɗi yana da fa'idodi iri-iri na kiwon lafiya, gami da antioxidants waɗanda ke taimakawa rage hawan jini da haɓaka aikin ƙwaƙwalwa. Ji daɗin ɗan ƙaramin cakulan duhu kuma ku ɗanɗana ɗanɗanonsa mai daɗi yayin haɗa magnesium a cikin abincin ku.
5. Quinoa
Ana kiran Quinoa sau da yawa babban abinci, mai arziki a cikin magnesium kuma yana ba da cikakken furotin. Yi amfani da wannan tsohuwar hatsi a maimakon shinkafa ko taliya na yau da kullun don ƙara yawan ci na magnesium yayin cin gajiyar babban fiber da abun ciki na amino acid.
6. Salmon
Salmon ba wai kawai yana samar da tushen albarkatu na omega-3 fatty acids ba, har ma yana samar da ingantaccen kashi na magnesium. Wannan kifi iri-iri yana da sauƙin dafawa kuma ana iya gasa shi, a gasa, ko ma a sanya shi cikin tacos masu daɗi. Haɗa salmon a cikin abincinku ba kawai mai kyau ga zuciyar ku ba, amma yana da kyau ga matakan magnesium na ku.
7. Bakar wake
Baƙin wake shine tushen abinci a yawancin abinci kuma shine kyakkyawan tushen furotin, fiber da magnesium. Ko kuna yin miya mai ɗanɗano mai ɗanɗano, miya mai ɗanɗano mai ɗanɗano mai tsami ko ƙara su zuwa salatin, wake baƙar fata hanya ce mai kyau don ƙara yawan abincin magnesium yayin jin daɗin abinci mai daɗi.
8. Kabewa tsaba
Ƙananan amma mai girma, tsaba na kabewa wani taska ne na kayan abinci, ciki har da magnesium. Wadannan ciye-ciye masu banƙyama suna cike da antioxidants kuma suna da girma don haɓaka darajar sinadirai na salads, yogurt, ko granola na gida.
9. Yogurt
Yogurt ba wai kawai yana samar da probiotics (kwayoyin cuta masu kyau ga hanjin ku ba) amma kuma shine tushen calcium mai ƙarfafa kashi da magnesium. Ji daɗin kofi na yogurt tare da sabbin 'ya'yan itace, hatsi, ko yayyafa da wasu yankakken goro don karin kumallo ko abun ciye-ciye mai daɗi da gina jiki.
10. Kayan lambu
Flaxseeds suna da gina jiki kuma suna cike da ma'adanai, fiber, da anti-inflammatory omega-3 fatty acids. Har ila yau, suna samar mana da antioxidants da ake kira lignans, wanda kuma zai iya taimakawa wajen inganta daidaiton hormonal.
1. Magnesium Citrate
Magnesium citrate yana daya daga cikin shahararrun nau'o'in abubuwan da ake amfani da su na magnesium saboda yawan kwayoyin halitta. Sinadarin citrate yana haɓaka sha na magnesium a cikin jiki. Ana amfani dashi sau da yawa don tallafawa lafiyar narkewa kamar yadda yake aiki azaman laxative na halitta. Bugu da ƙari, magnesium citrate yana taimakawa inganta ƙwayar ƙashi mai lafiya da kuma kula da bugun zuciya na al'ada. Koyaya, tasirinsa na laxative bazai dace da kowa ba, kuma yana da kyau a tuntuɓi ƙwararrun kiwon lafiya kafin fara kowane sabon kari.
2. Magnesium glycinate
Magnesium glycinate wani nau'i ne na magnesium mai jurewa da sauƙi. An haɗe shi da amino acid glycine don taimakawa wajen shakatawa tsokoki da inganta yanayin kwanciyar hankali. Wannan nau'i na magnesium yana da amfani musamman ga mutanen da ke fama da damuwa, damuwa, ko matsalolin barci. Bugu da ƙari, yana da wuya ya haifar da rashin jin daɗi na narkewa, yana sa ya dace da mutanen da ke da ciki.
3. Magnesium oxide
Magnesium oxide wani kari ne mai araha kuma wanda aka saba amfani dashi. Yana ƙunshe da mafi girman adadin magnesium na asali, amma jiki ba shi da sauƙin shiga jiki fiye da sauran nau'ikan. Yawancin lokaci ana amfani da shi azaman maganin laxative don kawar da maƙarƙashiya kuma yakamata a sha tare da taka tsantsan don guje wa wuce gona da iri saboda yana iya haifar da gudawa. Mutanen da ke da motsin hanji na al'ada bazai amfana da yawa kamar sauran nau'ikan ba saboda ƙananan ƙimar sha.
4. Magnesium L-threonate
Magnesium threonate ko L-threonate wani nau'in sinadari ne na magnesium wanda ya shahara saboda ikonsa na ketare shingen kwakwalwar jini. An samo shi daga L-threonate kuma yana samuwa sosai kamar yadda jiki ke shayar da shi da kyau kuma ya canza shi zuwa magnesium, don haka ƙara matakan magnesium a cikin jini. Magnesium L-threonate yana inganta aikin synaptic, ta haka yana haɓaka ikon kwakwalwa don koyo da warware matsalolin, kuma yana inganta lafiyar jiki da kwakwalwa yayin da yake da maganin kumburi, antioxidant, da tallafawa tasirin lafiyar zuciya. Bugu da ƙari, magnesium L-threonate zai iya taimakawa jiki ya huta kuma ya kawar da damuwa da damuwa, don haka inganta yanayin barci. Hakanan yana iya tallafawa samar da hormones na barci, kamar melatonin.
Magnesium Taurate shine haɗuwa da mahimman ma'adanai magnesium da taurine. A matsayin muhimmin sinadirai ga jikin mutum, magnesium yana shiga cikin halayen biochemical fiye da 300. Yana da mahimmanci ga lafiyar kashi, samar da makamashi da aikin jijiya na al'ada. Taurine yana haɗuwa da magnesium don haɓaka sha da kuma bioavailability.
Haɗin magnesium da taurine a cikin Magnesium Taurate ana tsammanin zai ba da ƙarin fa'idodi. Ana ba da shawarar wannan fili na musamman ga mutanen da ke fama da matsalolin lafiyar zuciya. Wasu nazarin sun nuna cewa magnesium taurate na iya taimakawa wajen daidaita karfin jini da tallafawa lafiyar zuciya gaba daya.
Magnesium taurine na iya taimakawa wajen rage danniya da kuma inganta shakatawa, kamar yadda duka magnesium da taurine suna da abubuwan kwantar da hankali. Yana iya taimakawa wajen magance damuwa, inganta yanayin barci, da kuma kawar da alamun damuwa.
Tambaya: Menene matsayin magnesium a cikin jin dadin mu?
A: Magnesium yana taka muhimmiyar rawa wajen kiyaye lafiyar gaba ɗaya da walwala. Yana da hannu cikin ayyuka da yawa na jiki, gami da samar da makamashi, tsoka da aikin jijiya, haɗin DNA, da daidaita yanayin hawan jini.
Tambaya: Me yasa magnesium ke da mahimmanci ga lafiyar zuciya?
A: Magnesium yana da mahimmanci don kiyaye lafiyar zuciya. Yana taimakawa wajen shakatawa magudanar jini, wanda ke inganta kwararar jini mai kyau kuma yana rage haɗarin hawan jini da cututtukan zuciya. Bugu da ƙari, magnesium yana da hannu wajen kiyaye tsayayyen bugun zuciya da kuma hana bugun zuciya mara kyau.
Disclaimer: Wannan labarin don cikakken bayani ne kawai kuma bai kamata a fassara shi azaman kowane shawarar likita ba. Wasu daga cikin bayanan post ɗin suna fitowa daga Intanet kuma ba ƙwararru ba ne. Wannan gidan yanar gizon yana da alhakin rarrabuwa, tsarawa da gyara labarai kawai. Manufar isar da ƙarin bayani baya nufin kun yarda da ra'ayoyinsa ko tabbatar da sahihancin abun cikinsa. Koyaushe tuntuɓi ƙwararrun kula da lafiya kafin amfani da kowane kari ko yin canje-canje ga tsarin kula da lafiyar ku.
Lokacin aikawa: Oktoba-23-2023
