Me yasa magnesium yake da mahimmanci kuma ya kamata a ƙara shi?

Magnesium muhimmin ma'adinai ne da ke da alaƙa da ingantaccen barci, rage damuwa, da kuma inganta lafiyar zuciya. Wani bincike da aka buga kwanan nan a cikin Mujallar Abinci ta Turai ya nuna cewa fifita shan magnesium yana da wata fa'ida: Mutanen da ke da ƙarancin sinadarin magnesium suna cikin haɗarin kamuwa da cututtukan da ke shafar kwakwalwa na yau da kullun.

Duk da cewa sabon binciken ƙarami ne kuma masu bincike suna buƙatar ƙarin koyo game da haɗin gwiwar, sakamakon binciken yana tunatar da mu cewa yana da matuƙar muhimmanci a tabbatar da cewa kana samun isasshen magnesium.

Magnesium da haɗarin kamuwa da cuta

Jikinka yana buƙatar magnesium don ayyuka da yawa, amma ɗaya daga cikin mafi mahimmanci shine tallafawa enzymes da ake buƙata don kwafi da gyara DNA. Duk da haka, ba a yi cikakken nazari kan rawar da magnesium ke takawa wajen hana lalacewar DNA ba.

Domin gano hakan, masu bincike na kasar Ostiraliya sun dauki samfurin jini daga mutane 172 masu matsakaicin shekaru kuma suka duba matakan magnesium, homocysteine, folate da bitamin B12 da suke dauke da su.

Babban abin da ya fi daukar hankali a binciken shi ne sinadarin amino acid da ake kira homocysteine, wanda ake samu daga abincin da ake ci. Yawan sinadarin homocysteine ​​a cikin jini yana da alaƙa da karuwar barazanar lalacewar DNA. Masu bincike sun yi imanin cewa wannan lalacewar na iya haifar da cututtukan da ke haifar da jijiyoyin kwakwalwa kamar su dementia, cutar Alzheimer da Parkinson, da kuma lahani a cikin bututun jijiyoyi. 

Sakamakon bincike ya nuna cewa waɗanda ke da ƙarancin sinadarin magnesium suna da yawan sinadarin homocysteine, haka nan kuma mutanen da ke da ƙarin sinadarin magnesium suma suna da ƙarin sinadarin folate da bitamin B12.

An danganta ƙarancin sinadarin magnesium da yawan sinadarin homocysteine ​​​​da karuwar alamun lalacewar DNA, wanda masu binciken suka yi imanin cewa ƙarancin sinadarin magnesium yana da alaƙa da haɗarin lalacewar DNA. Wannan kuma na iya nufin ƙaruwar haɗarin wasu cututtukan da ke shafar kwakwalwa.

Me yasa magnesium yake da mahimmanci

Jikinmu yana buƙatar isasshen magnesium don samar da kuzari, ƙanƙantar tsoka, da kuma yaɗa jijiyoyi. Magnesium kuma yana taimakawa wajen kiyaye yawan ƙashi daidai gwargwado kuma yana tallafawa tsarin garkuwar jiki mai lafiya.

Ƙarancin matakan magnesium na iya haifar da matsaloli iri-iri, ciki har da ciwon tsoka, gajiya, da bugun zuciya mara tsari. Rashin isasshen matakan magnesium na dogon lokaci yana da alaƙa da ƙaruwar haɗarin kamuwa da cutar osteoporosis, hawan jini, da ciwon suga na nau'in 2.

Magnesium ba wai kawai yana taimakawa lokacin da muke farkawa ba, wasu bincike sun nuna cewa yana iya inganta ingancin barci da tsawon lokaci. An danganta isasshen matakin magnesium da inganta yanayin barci saboda yana daidaita neurotransmitters da hormones masu mahimmanci ga barci, kamar melatonin.

Ana kuma ganin cewa magnesium yana taimakawa wajen rage matakan cortisol da kuma rage alamun damuwa, wanda duka biyun na iya taimakawa wajen inganta barci.

Magnesium da lafiyar ɗan adam

1. Magnesium da Lafiyar Kashi

Ciwon ƙashi (osteoporosis) cuta ce ta ƙashi da ke da alaƙa da ƙarancin ƙashi da kuma lalacewar ƙananan tsarin ƙashi, wanda ke haifar da ƙaruwar raunin ƙashi da kuma saurin karyewa. Calcium muhimmin sashi ne na ƙashi, kuma magnesium yana taka muhimmiyar rawa wajen girma da ci gaban ƙashi. Magnesium galibi yana samuwa ne a cikin ƙashi a cikin nau'in hydroxyapatite. Baya ga shiga cikin samuwar ƙashi a matsayin sinadari, magnesium kuma yana da hannu a cikin girma da bambance-bambancen ƙwayoyin ƙashi. Rashin magnesium na iya haifar da rashin aiki na ƙwayoyin ƙashi, wanda hakan ke shafar samuwar da kula da ƙashi. . Bincike ya nuna cewa magnesium yana da mahimmanci don canza bitamin D zuwa siffarsa mai aiki. Siffar aiki ta bitamin D tana haɓaka shan calcium, metabolism da kuma fitar da hormones na parathyroid na yau da kullun. Yawan shan magnesium yana da alaƙa da ƙaruwar yawan ƙashi. Magnesium na iya daidaita yawan ions na calcium a cikin ƙwayoyin halitta. Lokacin da jiki ke shan calcium da yawa, magnesium na iya haɓaka ajiyar calcium a cikin ƙashi da rage fitar koda don tabbatar da ajiyar calcium a cikin ƙashi.

2. Magnesium da lafiyar zuciya da jijiyoyin jini

Cutar zuciya da jijiyoyin jini ita ce babban dalilin da ke barazana ga lafiyar ɗan adam, kuma hawan jini, hawan jini da kuma hawan jini sune manyan abubuwan da ke haifar da cututtukan zuciya da jijiyoyin jini. Magnesium yana taka muhimmiyar rawa wajen daidaita jijiyoyin jini da kuma kula da aikinsu. Magnesium wani sinadari ne na halitta wanda zai iya kwantar da ganuwar jijiyoyin jini da kuma haɓaka faɗaɗa jijiyoyin jini, ta haka ne zai rage hawan jini; magnesium kuma zai iya rage hawan jini ta hanyar daidaita bugun zuciya. Magnesium na iya kare zuciya daga lalacewa lokacin da aka toshe hanyoyin jini da kuma rage mutuwar kwatsam daga cututtukan zuciya. Rashin magnesium a jiki yana ƙara haɗarin kamuwa da cututtukan zuciya da jijiyoyin jini. A cikin mawuyacin hali, yana iya haifar da bugun jini a cikin jijiyoyin jini waɗanda ke samar da jini da iskar oxygen ga zuciya, wanda zai iya haifar da kama zuciya da kuma mutuwar kwatsam.

Hyperlipidemia muhimmin abu ne da ke haifar da atherosclerosis. Magnesium na iya hana amsawar damuwa ta oxidative a cikin jini, rage kumburi a cikin jijiyoyin jini, ta haka ne zai rage samuwar atherosclerosis. Duk da haka, karancin magnesium zai ƙara yawan sinadarin calcium a cikin jijiyoyin jini, ajiyar oxalic acid a bangon jijiyoyin jini, da kuma rage yawan sinadarin lipoprotein mai yawa. Cire cholesterol daga jijiyoyin jini ta hanyar furotin yana ƙara haɗarin atherosclerosis.

Ciwon suga (Hyperglycemia) cuta ce da ta zama ruwan dare gama gari. Magnesium yana taka muhimmiyar rawa wajen kiyaye yawan fitar da sinadarin insulin da kuma saurin kamuwa da shi. Rashin sinadarin magnesium na iya haifar da hauhawar jini da ciwon suga. Bincike ya nuna cewa rashin isasshen sinadarin magnesium na iya haifar da ƙarin sinadarin calcium a cikin ƙwayoyin kitse, ƙara yawan damuwa ta oxidative, kumburi da juriyar insulin, wanda ke haifar da raguwar aikin pancreas da kuma sanya sarrafa sukari a jini ya zama da wahala.

3. Lafiyar Magnesium da Jijiyoyi

Magnesium yana shiga cikin hadawa da kuma metabolism na nau'ikan sinadarai masu sigina a cikin kwakwalwa, wadanda suka hada da 5-hydroxytryptamine, γ-aminobutyric acid, norepinephrine, da sauransu, kuma yana taka muhimmiyar rawa a cikin tsarin jijiyoyi. Norepinephrine da 5-hydroxytryptamine manzanni ne a cikin tsarin jijiyoyi wadanda zasu iya samar da motsin rai mai dadi kuma suna shafar dukkan fannoni na aikin kwakwalwa. Jini γ-aminobutyric acid shine babban mai samar da neurotransmitter wanda ke rage ayyukan kwakwalwa kuma yana da tasiri mai kwantar da hankali akan tsarin jijiyoyi.

Yawancin bincike sun gano cewa karancin magnesium na iya haifar da rashin aiki da rashin aiki na waɗannan abubuwan sigina, wanda hakan ke haifar da damuwa, damuwa, rashin barci da sauran matsalolin motsin rai. Karin sinadarin magnesium mai kyau zai iya rage waɗannan matsalolin motsin rai. Magnesium kuma yana da ikon kare aikin tsarin jijiyoyi na yau da kullun. Magnesium na iya rushewa da hana samuwar amyloid plaques masu alaƙa da dementia, hana plaques masu alaƙa da dementia daga lalata aikin jijiyoyi, rage haɗarin mutuwar jijiyoyi, da kuma kula da aikin jijiyoyi na yau da kullun, yana haɓaka farfadowa da gyaran kyallen jijiyoyi, don haka yana hana dementia.

Nawa ne adadin magnesium ya kamata a sha kowace rana?

Shawarar da aka bayar game da rage cin abinci (RDA) ga magnesium ya bambanta dangane da shekaru da jinsi. Misali, maza manya yawanci suna buƙatar kimanin 400-420 MG kowace rana, ya danganta da shekaru. Mata manya suna buƙatar 310 zuwa 360 MG, ya danganta da shekaru da yanayin ciki.

Yawanci, za ka iya samun isasshen magnesium ta hanyar abincinka. Kayan lambu masu ganye kamar alayyafo da kale suna da kyau wajen samun magnesium, haka nan kuma goro da tsaba, musamman almond, cashew, da tsaban kabewa.

Haka kuma za ku iya samun ɗan magnesium daga hatsi iri-iri kamar shinkafar launin ruwan kasa da quinoa, da kuma legumes kamar wake baƙi da lentil. Ku yi la'akari da ƙara kifin mai kamar salmon da mackerel, da kuma kayayyakin kiwo kamar yogurt, waɗanda kuma ke ba da ɗan magnesium.

Abinci mai yawan magnesium

Mafi kyawun tushen abinci na magnesium sun haɗa da:

● alayyafo

●almond

● wake baƙi

● Quinoa

● 'Ya'yan kabewa

● avocado

● Tofu

Kuna buƙatar ƙarin magnesium?

Kusan kashi 50% na manya a Amurka ba sa cin adadin magnesium da aka ba da shawarar, wanda zai iya faruwa saboda dalilai daban-daban.

A wasu lokutan, mutane ba sa samun isasshen magnesium daga abinci. Rashin sinadarin magnesium na iya haifar da alamu kamar ciwon tsoka, gajiya, ko bugun zuciya mara tsari. Mutanen da ke da wasu cututtuka na lafiya, kamar cututtukan ciki, ciwon suga, ko kuma shan giya na yau da kullun, suma suna iya kamuwa da rashin shan sinadarin magnesium. A irin waɗannan yanayi, mutane na iya buƙatar shan ƙarin abinci don kiyaye isasshen sinadarin magnesium a jiki.

'Yan wasa ko mutanen da ke yin motsa jiki mai ƙarfi suma za su iya amfana daga ƙarin sinadarin magnesium, domin wannan ma'adinai yana taimakawa wajen aikin tsoka da murmurewa. Tsofaffi na iya shan ƙarancin sinadarin magnesium kuma su fitar da shi sosai, don haka suna iya buƙatar shan ƙarin abinci don kiyaye ingantaccen matakin.

Amma yana da mahimmanci a san cewa ba nau'in ƙarin magnesium ɗaya kawai ba ne—akwai da yawa a zahiri. Kowanne nau'in ƙarin magnesium jiki yana sha kuma yana amfani da shi ta hanyoyi daban-daban—wannan ana kiransa bioavailability.

Magnesium L-Threonate - Yana inganta aikin fahimta da aikin kwakwalwa. Magnesium threonate wani sabon nau'in magnesium ne wanda yake samuwa sosai saboda yana iya ratsa shingen kwakwalwa kai tsaye zuwa cikin membranes na ƙwayoyin halittarmu, yana ƙara matakan magnesium na kwakwalwa kai tsaye. Yana da tasiri mai kyau wajen inganta ƙwaƙwalwa da rage damuwa ta kwakwalwa. Ana ba da shawarar musamman ga ma'aikatan kwakwalwa!

Magnesium Taurate yana ɗauke da amino acid da ake kira taurine. A cewar bincike, isasshen magnesium da taurine suna taimakawa wajen daidaita sukarin jini. Wannan yana nufin wannan nau'in magnesium na iya haɓaka matakan sukari na jini mai kyau. A cewar wani bincike da aka yi kwanan nan wanda ya shafi dabbobi, beraye masu hawan jini sun sami raguwar hawan jini sosai. Tip Magnesium Taurate na iya ƙara lafiyar zuciyarku.

Idan kuna da buƙatun kasuwanci kuma kuna son samun adadi mai yawa na Magnesium L-Threonate ko magnesium taurate, Suzhou Myland Pharm & Nutrition Inc. kamfani ne da ke kera sinadaran ƙarin abinci mai rijista na FDA da kuma wani kamfani na musamman na kimiyyar rayuwa, haɗakarwa ta musamman, da ayyukan masana'antu. Kusan shekaru 30 na tarin masana'antu sun sanya mu ƙwararru a cikin ƙira, haɗawa, samarwa da isar da ƙananan kayan albarkatun halitta na ƙwayoyin halitta.