Me yasa magnesium ke da mahimmanci kuma ya kamata ku kara da shi?

Magnesium wani muhimmin ma'adinai ne da ke da alaƙa da ingantaccen barci, damuwa da damuwa, da inganta lafiyar zuciya. Wani bincike na baya-bayan nan da aka buga a cikin Jaridar Turai na Gina Jiki ya nuna cewa ba da fifiko ga cin abinci na magnesium yana da wani fa'ida: Mutanen da ke da ƙananan matakan magnesium suna cikin haɗari mafi girma ga cututtuka masu lalacewa.

Duk da yake sabon binciken yana da ƙananan kuma masu bincike suna buƙatar ƙarin koyo game da haɗin gwiwar, binciken yana tunatar da cewa yana da mahimmanci don tabbatar da cewa kuna samun isasshen magnesium.

Magnesium da hadarin cututtuka

Jikin ku yana buƙatar magnesium don ayyuka da yawa, amma ɗayan mafi mahimmancinsa shine tallafawa enzymes da ake buƙata don maimaitawa da gyara DNA. Duk da haka, ba a yi nazari sosai kan rawar da magnesium ke takawa wajen hana lalacewar DNA ba.

Don gano hakan, masu binciken Australiya sun ɗauki samfurin jini daga mutane 172 masu matsakaicin shekaru kuma sun duba matakan magnesium, homocysteine ​​​​, folate da bitamin B12.

Muhimmin abu a cikin binciken shine amino acid da ake kira homocysteine ​​​​, wanda ke narkewa daga abincin da kuke ci. Babban matakan homocysteine ​​​​a cikin jini yana da alaƙa da haɗarin lalacewar DNA. Masu bincike sun yi imanin cewa wannan lahani na iya haifar da cututtuka na neurodegenerative irin su dementia, Alzheimer's da Parkinson's disease, da kuma lahani na jijiyoyi. 

Sakamakon binciken ya gano cewa mahalarta tare da ƙananan matakan magnesium sun kasance suna da matakan homocysteine ​​​​mai girma, kuma akasin haka. Mutanen da ke da matakan magnesium mafi girma kuma suna bayyana suna da matakan folate da bitamin B12 mafi girma.

Low magnesium da high homocysteine ​​​​an hade da mafi girma biomarkers na DNA lalacewa, wanda masu bincike yi imani da cewa na iya nufin cewa low magnesium yana hade da mafi girma hadarin DNA lalacewa. Bi da bi, wannan na iya nufin ƙarin haɗari na wasu cututtuka masu lalacewa na yau da kullum.

Me yasa magnesium yana da mahimmanci

Jikinmu yana buƙatar isasshen magnesium don samar da makamashi, ƙanƙantar tsoka, da watsa jijiya. Magnesium kuma yana taimakawa wajen kiyaye yawan ƙashi na yau da kullun kuma yana tallafawa tsarin garkuwar jiki lafiya.

Ƙananan matakan magnesium na iya haifar da matsaloli iri-iri, ciki har da ciwon tsoka, gajiya, da bugun zuciya mara kyau. Ƙananan matakan magnesium na dogon lokaci suna da alaƙa da ƙara haɗarin osteoporosis, hawan jini, da nau'in ciwon sukari na 2.

Magnesium ba kawai yana taimakawa lokacin da muke farkawa ba, wasu nazarin sun nuna yana iya inganta ingancin barci da tsawon lokaci. An danganta isassun matakan magnesium da ingantattun tsarin bacci saboda yana daidaita masu watsawa da sinadarai masu mahimmancin bacci, kamar melatonin.

Ana kuma tunanin Magnesium don taimakawa rage matakan cortisol da kuma kawar da alamun damuwa, duka biyu zasu iya taimakawa wajen inganta barci. ,

Magnesium da lafiyar ɗan adam

1. Magnesium da Lafiyar Kashi

Osteoporosis wata cuta ce ta tsarin kasusuwa wanda ke da ƙananan ƙananan ƙasusuwa da lalacewa ga microstructure na nama na kasusuwa, wanda ya haifar da ƙarar ƙasusuwan kashi da sauƙi ga fractures. Calcium wani muhimmin bangaren kashi ne, sannan magnesium kuma yana taka muhimmiyar rawa wajen ci gaban kashi da ci gaba. Magnesium yafi wanzuwa a cikin kasusuwa ta hanyar hydroxyapatite. Baya ga shiga cikin samuwar kashi a matsayin sinadari, magnesium kuma yana shiga cikin girma da bambance-bambancen ƙwayoyin kashi. Karancin Magnesium na iya haifar da mummunan aiki na ƙwayoyin kasusuwa, wanda hakan ya shafi samuwar kasusuwa da kiyayewa. . Nazarin ya nuna cewa magnesium yana da mahimmanci don canza bitamin D zuwa nau'i mai aiki. Aiki nau'i na bitamin D inganta alli sha, metabolism da kuma al'ada parathyroid hormone mugunya. Yawan shan magnesium yana da alaƙa da haɓakar ƙasusuwan kashi. Magnesium na iya daidaita yawan ion calcium a cikin sel. Lokacin da jiki ya ɗauka da yawa a cikin calcium, magnesium na iya inganta ƙwayar calcium a cikin ƙasusuwa kuma ya rage fitar da koda don tabbatar da ajiyar calcium a cikin kasusuwa.

2. Magnesium da lafiyar zuciya

Cutar cututtukan zuciya shine babban dalilin da ke barazana ga lafiyar ɗan adam, kuma hawan jini, hyperlipidemia da hyperglycemia sune mahimman abubuwan haɗari ga cututtukan zuciya. Magnesium yana taka muhimmiyar rawa wajen daidaita tsarin zuciya da kuma kula da aiki. Magnesium shine vasodilator na halitta wanda zai iya shakatawa ganuwar jini kuma yana haɓaka dilation na jini, don haka rage karfin jini; magnesium kuma yana iya rage hawan jini ta hanyar daidaita bugun zuciya. Magnesium na iya kare zuciya daga lalacewa lokacin da aka toshe wadatar jini kuma yana rage mutuwar kwatsam daga cututtukan zuciya. Rashin magnesium a cikin jiki yana kara haɗarin cututtukan zuciya. A lokuta masu tsanani, yana iya haifar da spasm na arteries wanda ke ba da jini da iskar oxygen zuwa zuciya, wanda zai iya haifar da kamawar zuciya da mutuwar kwatsam.

Hyperlipidemia yana da mahimmancin haɗari ga atherosclerosis. Magnesium na iya hana halayen danniya na oxidative a cikin jini, rage tasirin kumburi a cikin intima na arterial, don haka rage samuwar atherosclerosis. Duk da haka, rashi na magnesium zai kara yawan calcium intravascular, ajiyar oxalic acid akan bangon tashar jini, kuma rage yawan lipoprotein mai yawa Cire cholesterol daga jini ta hanyar gina jiki yana kara haɗarin atherosclerosis.

Hyperglycemia cuta ce ta yau da kullun. Magnesium yana taka muhimmiyar rawa wajen kiyaye adadin sinadirai da ji na insulin. Rashin Magnesium na iya haɓaka abin da ya faru da haɓakar hyperglycemia da ciwon sukari. Bincike ya nuna cewa rashin isasshen sinadarin magnesium na iya haifar da karin sinadarin calcium shiga cikin sel mai kitse, kara yawan danniya, kumburi da juriya na insulin, wanda ke haifar da raunin aikin tsibiri na pancreatic da sanya sarrafa sukarin jini ya fi wahala.

3. Magnesium da Lafiyar Tsarin Jijiya

Magnesium yana shiga cikin haɓakawa da haɓaka nau'ikan abubuwan sigina iri-iri a cikin kwakwalwa, gami da 5-hydroxytryptamine, γ-aminobutyric acid, norepinephrine, da sauransu, kuma yana taka muhimmiyar rawa a cikin tsarin juyayi. Norepinephrine da 5-hydroxytryptamine su ne manzanni a cikin tsarin juyayi wanda zai iya haifar da motsin rai mai dadi kuma ya shafi duk sassan aikin kwakwalwa. Blood γ-aminobutyric acid shine babban neurotransmitter wanda ke rage ayyukan kwakwalwa kuma yana da tasirin kwantar da hankali akan tsarin juyayi.

Yawancin bincike sun gano cewa rashi na magnesium na iya haifar da rashi da rashin aiki na waɗannan abubuwa masu siginar, wanda ke haifar da damuwa, damuwa, rashin barci da sauran matsalolin tunani. Matsakaicin ƙarar magnesium mai dacewa zai iya rage waɗannan rikice-rikice na tunani. Magnesium kuma yana da ikon kare aikin yau da kullun na tsarin juyayi. Magnesium na iya rushewa kuma ya hana samuwar amyloid plaques da ke da alaƙa da cutar dementia, hana alluran da ke da alaƙa da lalata daga lalata aikin jijiya, rage haɗarin mutuwar jijiyoyin jini, da kula da ƙwayoyin cuta. aiki na al'ada, yana inganta farfadowa da gyaran ƙwayar jijiyoyi, don haka ya hana lalata.

Nawa magnesium ya kamata ku ci kowace rana?

Shawarar izinin abinci (RDA) don magnesium ya bambanta da shekaru da jinsi. Alal misali, manya maza yawanci bukatar game da 400-420 MG kowace rana, dangane da shekaru. Mata masu girma suna buƙatar 310 zuwa 360 MG, dangane da shekaru da yanayin ciki.

Yawancin lokaci, zaku iya samun isasshen magnesium ta hanyar abincin ku. Ganyayyaki masu ganye kamar alayyahu da Kale sune tushen tushen magnesium, kamar yadda kwayoyi da tsaba suke, musamman almonds, cashews, da tsaba na kabewa.

Hakanan zaka iya samun magnesium daga dukan hatsi kamar shinkafa launin ruwan kasa da quinoa, da legumes kamar baƙar fata da lentil. Yi la'akari da ƙara kifin kifi kamar salmon da mackerel, da kuma kayan kiwo kamar yogurt, wanda kuma yana samar da wasu magnesium.

Abincin mai arziki a magnesium

Mafi kyawun tushen abinci na magnesium sun haɗa da:

● alayyafo

●almond

●bakar wake

●Quinoa

● tsaba na kabewa

●avocado

●Tofu

Kuna buƙatar ƙarin abubuwan magnesium?

Kusan kashi 50 cikin 100 na manya na Amurka ba sa cinye adadin da aka ba da shawarar na magnesium, wanda zai iya haifar da wasu dalilai daban-daban.

Wani lokaci, mutane ba sa samun isasshen magnesium daga abinci. Karancin Magnesium na iya haifar da alamu kamar ciwon tsoka, gajiya, ko bugun zuciya mara ka'ida. Mutanen da ke da wasu yanayi na likita, kamar cutar gastrointestinal, ciwon sukari, ko shaye-shaye na yau da kullun, na iya haɓaka malabsorption na magnesium. A cikin waɗannan lokuta, mutane na iya buƙatar ɗaukar kari don kula da isasshen matakan magnesium a cikin jiki.

’Yan wasa ko mutanen da ke yin aikin motsa jiki mai ƙarfi suma na iya amfana daga abubuwan da ake amfani da su na magnesium, kamar yadda wannan ma’adinan na taimaka wa aikin tsoka da murmurewa. Manya tsofaffi na iya ɗaukar ƙarancin magnesium kuma su fitar da shi da yawa, don haka suna iya buƙatar ɗaukar kari don kula da mafi kyawun matakan.

Amma yana da mahimmanci a san cewa babu nau'in kariyar magnesium guda ɗaya kawai - akwai ainihin da yawa. Kowane nau'in kari na magnesium yana sha kuma yana amfani dashi daban-daban ta jiki - ana kiran wannan bioavailability.

Magnesium L-Threonate - Inganta aikin tunani da aikin kwakwalwa. Magnesium threonate wani sabon nau'i ne na magnesium wanda yake samuwa sosai saboda yana iya wucewa ta shingen kwakwalwa kai tsaye zuwa cikin membranes tantanin mu, yana kara matakan magnesium kai tsaye. . Yana da tasiri mai kyau akan inganta ƙwaƙwalwar ajiya da kuma kawar da damuwa na kwakwalwa. Ana ba da shawarar musamman ga masu aikin tunani!

Magnesium Taurate ya ƙunshi amino acid da ake kira taurine. Bisa ga bincike, isassun kayan aiki na magnesium da taurine suna taimakawa wajen daidaita sukarin jini. Wannan yana nufin irin wannan nau'in magnesium na iya haɓaka matakan sukari na jini lafiya. Dangane da wani bincike na baya-bayan nan da ya shafi dabbobi, berayen masu hauhawar jini sun sami raguwar hauhawar jini sosai. Tukwici Magnesium Taurate na iya haɓaka lafiyar zuciyar ku.

Idan kuna da buƙatun kasuwanci kuma kuna son samun adadi mai yawa na Magnesium L-Threonate ko magnesium taurate, Suzhou Myland Pharm & Nutrition Inc. shine masana'anta mai rijista na FDA na kayan abinci na abinci da sabbin abubuwan haɓaka kimiyyar rayuwa, haɗin al'ada, da sabis na masana'antu. kamfani. Kusan shekaru 30 na tarin masana'antu sun sanya mu ƙwararru a cikin ƙira, ƙira, samarwa da isar da ƙananan kayan albarkatun halitta.