N'ọchịchọ anyị maka ahụike ka mma na ịdị mma n'ozuzu ya, anyị na-ezutekarị ogige dị iche iche na ụmụ irighiri ihe ndị na-ekere òkè dị mkpa n'ịkwalite ikike nke ahụ anyị. Adenosine, nucleoside nke na-emekarị, bụ otu n'ime ihe ndị dị otú ahụ nke na-enweta nlebara anya na-arịwanye elu maka uru ahụike dị ukwuu. Site n'ịkwalite ahụike obi ruo n'inye ume na ịkwado metabolism, adenosine nwere nnukwu ikike ime ka ahụ anyị sie ike site n'ime.
Magnesium bụ ịnweta ihe dị mkpa na-apụta n'okike yana electrolyte nke akara kemịkalụ "Mg" nọchiri anya ya na tebụl oge nke ihe. Ọ bụ ihe nke asatọ kasị ukwuu n'ụwa ma na-arụ ọrụ dị mkpa n'ọtụtụ usoro cellular na ahụ.
Site na metabolism ruo n'arụ ọrụ ahụ, magnesium na-etinye aka na mmeghachi omume enzymatic 300 na ahụ anyị, na-eme ka ọ bụrụ isi ihe na-edozi ahụ maka ahụike zuru oke. Ọ bụ ya na-ahụ maka ịnọgide na-arụ ọrụ nkịtị nke uru ahụ, mkpụrụ ndụ akwara, na obi. Ihe ịnweta mineral a dị mkpa na-etinyekwa aka na njikọ DNA, njikọ protein, na mmepụta ume. Na mgbakwunye, ọ na-enyere aka ịchịkwa ọbara mgbali elu, ọkwa shuga ọbara, ma na-akwado usoro ahụ ji alụso ọrịa ọgụ dị mma.
E jiri ya tụnyere ihe ndị ọzọ na-edozi ahụ, ahụ anyị anaghị achọ nnukwu magnesium, mana anyị ka kwesịrị ịkwado magnesium mgbe niile site na nri ma ọ bụ ihe mgbakwunye magnesium iji gbochie mgbaàmà nke ụkọ magnesium. Magnesium dị na ụfọdụ nri eke. N'ezie, maka ndị nwere otu nri, enwere ike ịgbakwunye ya na nri ndị ọzọ n'ụdị mgbakwunye sịntetik ma nye ya n'ụdị ihe mgbakwunye nri ndị agha.
Kedu nri ndị nwere magnesium kwesịrị ịgụnye na nri gị? Ụfọdụ ezigbo nhọrọ gụnyere akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ, akwụkwọ nri, aki oyibo na ọka zuru oke, mana ọtụtụ ndị anaghị emezu ihe oriri kwa ụbọchị akwadoro. N'okwu a, ihe mgbakwunye magnesium nwere ike ịbụ nhọrọ dị mma na nke a pụrụ ịdabere na ya. Gakwuru onye ọkachamara ahụike tupu ịmalite mgbakwunye ọhụrụ ọ bụla.
Mgbaàmà ndị a na-ahụkarị nke ụkọ magnesium:
●Akwara akwara na ọnya
●Ike ọgwụgwụ na adịghị ike
●obi mgbawa
●Nsogbu ihi ụra
●Nsogbu ahụike uche
●Osteoporosis na ọkpụkpụ na-esighi ike
●Ọbara mgbali elu
●Na-asọ oyi
●Enweghị nri na-edozi ahụ
●Usoro obi na ọbara mgbali dị mma
Ọbara mgbali elu bụ ọrịa a na-ahụkarị nke na-emetụta ọtụtụ nde mmadụ gburugburu ụwa. Ọ na-amanye obi gị ka ọ na-arụsi ọrụ ike karị, nke na-etinye nrụgide na akwara obi na n'ikpeazụ na-ebute ọrịa obi.
Nke a ịnweta dị mkpa maka ịnọgide na-enwe usoro obi obi dị mma. Magnesium na-akwado ahụike obi site na izu ike na ịgbasa arịa ọbara, na-eme ka ọbara na-erute nke ọma na ibelata ihe ize ndụ nke ọbara mgbali elu, ọrịa obi, na ọrịa strok. Na mgbakwunye, magnesium na-enyere akwara obi aka ịrụ ọrụ nke ọma ma na-ebelata ihe ize ndụ nke nkụchi obi mgbe niile na ọrịa obi ndị ọzọ.
Tinyere nri ndị nwere magnesium na nri gị nwere ike inye aka kwalite ahụike obi yana ọkwa ọbara mgbali nkịtị.
●Ahụ ike na ntụrụndụ
Magnesium dị mkpa maka ịnọgide na-arụ ọrụ akwara dị mma yana igbochi spasms muscle na spasms. Ọ na-akwalite nhazi nke mkpụkọ akwara, na-enyere akwara aka izu ike na nkwekọrịta ka ha wee nwee ike ịrụ ọrụ nke ọma ma gbakee nke ọma. Ndị na-eme egwuregwu na ndị na-arụ ọrụ anụ ahụ nwere ike irite uru na mgbakwunye magnesium iji gbochie mmerụ ahụ ma kwado mgbake mgbatị ahụ.
●Mmepụta ume na metabolism
Magnesium na-etinye aka na usoro mmepụta ume n'ime sel anyị. Ọ na-enyere aka ịtụgharị nri ka ọ bụrụ ume ma na-akwalite njikọ nke adenosine triphosphate (ATP), isi iyi ike na ahụ anyị. Ọdịnaya magnesium zuru oke nwere ike ịkwalite metabolism, nọgide na-arụpụta ike dị elu, mee ka ntachi obi dịkwuo mma, belata mmetụta nke ike ọgwụgwụ na ike ọgwụgwụ, ma mee ka anyị nwee ume ụbọchị dum.
●Ọrụ akwara na njikwa nrụgide
Idokwa ọkwa magnesium zuru oke nwere ike imetụta ahụike uche anyị nke ukwuu site n'ịkwalite ọrụ akwara dị mma na njikwa nrụgide. Magnesium na-enyere aka ịhazi neurotransmitters, nke nwere ike inye aka melite ọnọdụ, belata nchekasị ma melite ogo ụra. Ọzọkwa, ọ na-akwado mmepụta nke serotonin, neurotransmitter jikọtara na mmetụta nke ọdịmma.
●Ahụ ike ọkpụkpụ na mgbochi ọkpụkpụ
Uru ahụike Magnesium gbatịkwara na sistemu ọkpụkpụ anyị. Ọ bụ mineral dị mkpa maka ime ka ọkpụkpụ sie ike na ahụike. Magnesium na-enyere aka ịhazi ọkwa calcium ma hụ na nnabata na nkesa kwesịrị ekwesị na ahụ dum, nke dị mkpa maka njupụta ọkpụkpụ. Enweghị ọkwa magnesium zuru oke, ihe ize ndụ nke osteoporosis na ọrịa ndị ọzọ metụtara ọkpụkpụ nwere ike ịbawanye. Ịri magnesium mgbe niile, yana nri ndị ọzọ na-arụ ọkpụkpụ, nwere ike inye aka mee ka ọkpụkpụ gị sie ike ka ị na-aka nká.
●Ahụ ike nke digestive na excretion
Magnesium na-arụ ọrụ dị mkpa n'ịkwado usoro nri nri dị mma. Ọ na-arụ ọrụ dị ka laxative eke, na-akwalite mmegharị afọ, na-egbochi afọ ntachi, ma na-enyere aka wepụ ihe mkpofu n'ime ahụ. Inweta magnesium zuru oke na-akwado ahụike nke tract digestive, na-ebelata ihe ize ndụ nke ọrịa eriri afọ, ma na-eme ka ahụike nke eriri afọ dịkwuo mma.
●Melite ogo ụra
E gosiputara Magnesium iji nyere aka belata mgbaàmà nke enweghị ahụ iru ala na ehighi ura. Ọ na-eme ka ụra dịkwuo mma, na-ebelata oge ọ na-ewe iji hie ụra, ma na-amụba oge ụra zuru ezu.
Magnesium na-etinye aka na nhazi nke melatonin, hormone nke na-achịkwa okirikiri ụra anyị. Ọkwa magnesium zuru oke nwere ike inye aka kwado mmepụta na ntọhapụ nke melatonin, na-ebute ụra zuru ike karị.
Na mgbakwunye, magnesium nwere ike inye aka ịhazi ọrụ nke homonụ nchekasị cortisol. Site na ibelata ọkwa cortisol, magnesium nwere ike inye aka belata nchekasị na nchekasị nke nwere ike igbochi ụra.
1. Akwụkwọ nri
Jiri akwụkwọ ndụ akwụkwọ ndụ dị iche iche malite njem magnesium gị bara ụba: akwụkwọ nri. Ihe oriri a na-edozi ahụ ọ bụghị nanị na ọ nwere nnukwu magnesium, kamakwa ọ bụ ezigbo isi iyi nke ígwè, calcium, na vitamin A na K. Akwụkwọ nri bụ ihe a ga-enwerịrị na salads, smoothies, omelets, ma ọ bụ efere ndị e ghere eghe.
2. Almọnd
Jiri obere almọnd zuo mkpa magnesium gị. Na mgbakwunye na ịba ụba na magnesium, mkpụrụ ndị a crunchy na-enye ọtụtụ abụba dị mma, eriri, na protein. Nwee obi ụtọ na almọnd dị ka nri nri, gwakọta ha n'ime mmiri ara ehi almond, ma ọ bụ jiri ya tinye crunch na-atọ ụtọ na salads.
3. Ube oyibo
Nwee ọmarịcha mma nke ube oyibo, ebe ọzọ mara mma nke magnesium na-eri nri. Avocado bụ ihe a maara maka abụba dị mma ma nweekwa ọtụtụ vitamin na mineral. Iberibe ha na toast, tinye ha na salads ma ọ bụ smoothies, ma ọ bụ mee guacamole kpochapụrụ iji kwado nri gị.
4. Chocolate gbara ọchịchịrị
Ee, ị gụrụ nke ahụ ziri ezi! Chocolate gbara ọchịchịrị nwere nnukwu magnesium. Ngwọta a na-atọ ụtọ nwere uru ahụike dị iche iche, gụnyere antioxidants na-enyere aka belata ọbara mgbali ma kwalite ọrụ ụbụrụ. Nwee obi ụtọ na obere iberibe chọkọletị gbara ọchịchịrị wee nụ ụtọ ụtọ ya mgbe ị na-etinye magnesium n'ime nri gị.
5. Quinoa
A na-akpọkarị Quinoa nri dị ukwuu, bara ụba na magnesium ma na-enye protein zuru oke. Jiri ọka ochie a n'ọnọdụ osikapa ma ọ bụ pasta mgbe niile iji mee ka ị na-eri magnesium ka ị na-erite uru site na nnukwu eriri na amino acid ya.
6. Salmon
Salmon na-enye ọ bụghị naanị na isi iyi nke omega-3 fatty acids, kamakwa ọ na-enye ezigbo dose nke magnesium. Azụ a dị iche iche dị mfe esi nri, a pụkwara ịsa ya, sie ya, ma ọ bụ ọbụna mee ya ka ọ bụrụ tacos azụ na-atọ ụtọ. Ịtinye salmon n'ime nri gị abụghị naanị maka obi gị, mana ọ dịkwa mma maka ọkwa magnesium gị.
7. Oji agwa
Agwa ojii bụ isi nri n'ọtụtụ nri ma bụrụ ezigbo isi iyi nke protein, fiber na magnesium sitere na osisi. Ma ị na-eme ofe chili na-atọ ụtọ, ofe agwa ojii ma ọ bụ na-agbakwunye ha na salad, agwa ojii bụ ụzọ dị mma isi mụbaa oriri magnesium gị mgbe ị na-eri nri dị ụtọ.
8. Osisi ugu
Obere ma dị ike, mkpụrụ ugu bụ akụ nke nri, gụnyere magnesium. Nri nri crunchy ndị a juputara na antioxidants ma bụrụ nnukwu mgbakwunye iji kwalite uru nri nke salads, yogọt, ma ọ bụ ụlọ mmanya granola emere n'ụlọ.
9. Yogọt
Yogurt abụghị naanị na-enye probiotics (bacteria ndị dị mma maka eriri afọ gị) kamakwa ọ bụkwa isi iyi nke calcium na magnesium na-ewusi ọkpụkpụ ike. Nwee obi ụtọ otu iko yogọt nke nwere mkpụrụ osisi ọhụrụ, ọka, ma ọ bụ fesa ya na ụfọdụ mkpụrụ osisi amịpụtara maka nri ụtụtụ ma ọ bụ nri na-atọ ụtọ ma na-edozi ahụ.
10. Mkpụrụ flax
Mkpụrụ flax na-edozi ahụ ma ju ya na mineral, fiber, na mgbochi mkpali omega-3 fatty acids. Ha na-enyekwa anyị ọgwụ antioxidant a na-akpọ lignans, nke nwekwara ike inye aka kwalite nguzozi nke hormonal.
1. Magnesium Citrate
Magnesium citrate bụ otu n'ime ụdị ihe mgbakwunye magnesium kachasị ewu ewu n'ihi nnukwu bioavailability ya. Ingredient citrate na-akwalite nnabata nke magnesium n'ime ahụ. A na-ejikarị ya eme ihe iji kwado ahụike mgbaze ka ọ na-eme ka ọ bụrụ ihe na-eme ka anụ ahụ dị nro. Na mgbakwunye, magnesium citrate na-enyere aka ịkwalite njupụta ọkpụkpụ dị mma ma nọgide na-enwe obi ụtọ nkịtị. Otú ọ dị, mmetụta laxative ya nwere ike ọ gaghị adabara onye ọ bụla, ọ dịkwa mma ịkpọtụrụ ọkachamara ahụike tupu ịmalite mgbakwunye ọhụrụ ọ bụla.
2. Magnesium glycinate
Magnesium glycinate bụ ụdị magnesium na-anabata nke ọma ma dịkwa mfe itinye uche ya. A na-ejikọta ya na amino acid glycine iji nyere aka mee ka ahụ dị jụụ ma kwalite mmetụta nke ịdị jụụ. Ụdị magnesium a bara uru karịsịa maka ndị na-enwe nchekasị, nchekasị, ma ọ bụ nsogbu ndị metụtara ụra. Na mgbakwunye, o yikarịghị ka ọ ga-ebute ahụ erughị ala mgbari nri, na-eme ka ọ dabara maka ndị nwere afọ nwere mmetụta.
3. Magnesium oxide
Magnesium oxide bụ ihe mgbakwunye magnesium dị ọnụ ma na-ejikarị eme ihe. Ọ nwere oke magnesium elemental dị elu, mana ahụ anaghị etinye ya ngwa ngwa karịa ụdị ndị ọzọ. A na-ejikarị ya eme ihe dị ka ihe mgbakasị ahụ iji belata afọ ntachi na ekwesịrị iji nlezianya kpachara anya iji zere ịṅụbiga mmanya ókè n'ihi na ọ nwere ike ịkpata afọ ọsịsa. Ndị nwere mmegharị eriri afọ nkịtị nwere ike ọ gaghị aba uru dị ka ụdị ndị ọzọ n'ihi ọnụego nnabata dị ala.
4. Magnesium L-threonate
Magnesium threonate ma ọ bụ L-threonate bụ ụdị sịntetik nke magnesium na-ewu ewu maka ike ya ịgafe ihe mgbochi ụbụrụ ọbara. A na-enweta ya site na L-threonate ma bụrụ nke dị ukwuu n'ihi na a na-etinye ya n'ọrụ nke ọma ma ghọọ magnesium, si otú ahụ na-abawanye ọkwa magnesium n'ime ọbara. Magnesium L-threonate na-eme ka ọrụ synapti dịkwuo mma, si otú ahụ na-eme ka ụbụrụ nwee ike ịmụta na dozie nsogbu, ọ na-akwalite ahụ ike na ụbụrụ ma na-enwekwa mgbochi mkpali, antioxidant, na ịkwado mmetụta ahụike obi. Na mgbakwunye, magnesium L-threonate nwere ike inyere ahụ aka izu ike ma belata nchekasị na nchekasị, si otú ahụ na-eme ka ụra dịkwuo mma. Ọ nwekwara ike ịkwado mmepụta nke homonụ ụra, dị ka melatonin.
Magnesium Taurate bụ ngwakọta nke mineral dị mkpa magnesium na taurine. Dị ka ihe na-edozi ahụ dị mkpa maka ahụ mmadụ, magnesium na-ekere òkè na mmeghachi omume biochemical 300. Ọ dị mkpa maka ahụike ọkpụkpụ, mmepụta ume na ọrụ akwara nkịtị. Taurine na-ejikọta ya na magnesium iji kwalite nnabata ya na bioavailability ya.
A na-eche na ngwakọta nke magnesium na taurine na Magnesium Taurate na-enye uru ndị ọzọ. A na-atụkarị aro ogige a pụrụ iche maka ndị na-arịa nsogbu ahụike obi. Ụfọdụ ọmụmụ na-egosi na magnesium taurate nwere ike inye aka ịchịkwa ọbara mgbali elu ma kwado ahụike obi n'ozuzu ya.
Magnesium taurine nwere ike inye aka belata nchekasị ma kwalite ntụrụndụ, n'ihi na ma magnesium na taurine nwere ihe na-akụda mmụọ. Ọ nwere ike inye aka ịlụso nchekasị ọgụ, melite ogo ihi ụra, ma belata mgbaàmà nke ịda mbà n'obi.
Ajụjụ: Gịnị bụ ọrụ magnesium na ọdịmma anyị?
A: Magnesium na-arụ ọrụ dị mkpa n'ịkwado ahụike na ịdị mma n'ozuzu ya. Ọ na-etinye aka n'ọtụtụ ọrụ anụ ahụ, gụnyere mmepụta ume, akwara na ọrụ akwara, njikọ DNA, na nhazi nke ọbara mgbali.
Ajụjụ: Gịnị kpatara magnesium ji dị mkpa maka ahụike obi?
A: Magnesium dị mkpa maka ịnọgide na-enwe ezi obi. Ọ na-enyere aka mee ka arịa ọbara dị jụụ, nke na-akwalite mmụba ọbara nke ọma ma na-ebelata ohere nke ọbara mgbali elu na ọrịa obi. Na mgbakwunye, magnesium na-etinye aka n'ịkwado ụda obi na-aga n'ihu na igbochi nkụchi obi na-adịghị mma.
Disclaimer: Edemede a bụ naanị maka ozi izugbe na e kwesịghị ịkọwa ya dị ka ndụmọdụ ahụike ọ bụla. Ụfọdụ ozi biputere blọọgụ na-abịa site na ịntanetị na ọ bụghị ọkachamara. Webụsaịtị a na-ahụ maka nhazi, nhazi na idezi akụkọ. Ebumnuche nke ibuga ozi ndị ọzọ apụtaghị na ị kwenyere n'echiche ya ma ọ bụ kwado na ọdịnaya ya bụ eziokwu. Gakwuru onye ọkachamara ahụike mgbe niile tupu i jiri mgbakwunye ọ bụla ma ọ bụ mee mgbanwe na usoro nlekọta ahụike gị.
Oge nzipu: Ọktoba 23-2023
