Kedu ihe kpatara magnesium ji dị mkpa ma ịkwesịrị ịgbakwunye ya?

Magnesium bụ ihe dị mkpa ịnweta metụtara ihi ụra ka mma, nchekasị nchekasị, na ahụike obi ka mma. Nnyocha e mere n'oge na-adịbeghị anya nke e bipụtara na European Journal of Nutrition na-atụ aro na ịdebe nri magnesium dị mkpa nwere uru ọzọ: Ndị nwere ọkwa magnesium dị ala nwere nnukwu ihe ize ndụ maka ọrịa na-adịghị ala ala.

Ọ bụ ezie na ọmụmụ ihe ọhụrụ ahụ dị ntakịrị na ndị nchọpụta kwesịrị ịmụtakwu banyere njikọ ahụ, nchọpụta ahụ bụ ihe ncheta na ọ dị oke mkpa ijide n'aka na ị na-enweta magnesium zuru oke.

Magnesium na ihe ize ndụ nke ọrịa

Ahụ gị chọrọ magnesium maka ọtụtụ ọrụ, mana otu n'ime ihe kachasị mkpa bụ ịkwado enzymes dị mkpa iji megharịa na ịrụzi DNA. Agbanyeghị, ọrụ magnesium na igbochi mmebi DNA amụbeghị nke ọma.

Iji chọpụta, ndị na-eme nchọpụta n'Australia weere ọbara n'aka ndị agadi 172 wee lelee ọkwa magnesium, homocysteine ​​​​, folate na vitamin B12 ha.

Isi ihe na-eme n'ọmụmụ ihe bụ amino acid a na-akpọ homocysteine ​​​​, nke na-esi na nri ị na-eri metabolized. A na-ejikọta ọkwa dị elu nke homocysteine ​​​​dị n'ọbara na ihe ize ndụ dị ukwuu nke mmebi DNA. Ndị nchọpụta kwenyere na mmebi a nwere ike ibute ọrịa neurodegenerative dị ka mgbaka, ọrịa Alzheimer na ọrịa Parkinson, yana ntụpọ akwara akwara. 

Nsonaazụ ọmụmụ chọpụtara na ndị sonyere nwere ọkwa magnesium dị ala na-enwekarị ọkwa homocysteine ​​​​dị elu, na nke ọzọ. Ndị nwere ọkwa magnesium dị elu na-egosikwa na ha nwere ọkwa folate na vitamin B12 dị elu.

A na-ejikọta magnesium dị ala na homocysteine ​​​​dị elu na ndị na-emepụta ihe dị elu nke DNA mebiri emebi, nke ndị nchọpụta kwenyere na ọ nwere ike ịpụta na magnesium dị ala na-ejikọta ya na nnukwu ihe ize ndụ nke mmebi DNA. N'aka nke ya, nke a nwere ike ịpụta mmụba dị ukwuu nke ọrịa ụfọdụ na-adịghị ala ala.

Gịnị mere magnesium ji dị mkpa

Ahụ anyị chọrọ magnesium zuru oke maka mmepụta ume, mkpụkọ akwara, na nnyefe akwara. Magnesium na-enyekwa aka ịnọgide na-enwe njupụta ọkpụkpụ nkịtị ma na-akwado usoro ahụ ji alụso ọrịa ọgụ dị mma.

Ọkwa magnesium dị ala nwere ike ibute nsogbu dị iche iche, gụnyere akwara akwara, ike ọgwụgwụ, na nkụchi obi mgbe niile. A na-ejikọta ọkwa magnesium dị ala ogologo oge na ihe ize ndụ dị ukwuu nke osteoporosis, ọbara mgbali elu, na ụdị ọrịa shuga 2.

Magnesium abụghị naanị inye aka mgbe anyị tetara, ụfọdụ ọmụmụ gosiri na ọ nwekwara ike melite ogo ụra na ogologo oge. Ejikọtala ọkwa magnesium zuru oke na usoro ihi ụra ka mma n'ihi na ọ na-achịkwa neurotransmitters na homonụ dị mkpa maka ụra, dị ka melatonin.

A na-echekwa na Magnesium na-enyere aka belata ọkwa cortisol ma belata mgbaàmà nke nchekasị, nke abụọ nwere ike inye aka melite ụra. ,

Magnesium na ahụike mmadụ

1. Magnesium na Ahụ Ike Ọkpụkpụ

Osteoporosis bụ ọrịa ọkpụkpụ nke usoro ihe na-eme ka ọkpụkpụ dị ala na-emebi emebi na microstructure nke ọkpụkpụ ọkpụkpụ, na-eme ka ọkpụkpụ na-esiwanye ike ma na-enwe ike ịmalite ọkpụkpụ. Calcium bụ akụkụ dị mkpa nke ọkpụkpụ, na magnesium na-ekerekwa òkè dị mkpa na uto na mmepe ọkpụkpụ. Magnesium dịkarịsịrị n'ọkpụkpụ n'ụdị hydroxyapatite. Na mgbakwunye na itinye aka na ọkpụkpụ ọkpụkpụ dị ka ihe mejupụtara kemịkalụ, magnesium na-etinyekwa aka na uto na ọdịiche nke mkpụrụ ndụ ọkpụkpụ. Enweghị Magnesium nwere ike iduga n'ịrụ ọrụ na-adịghị mma nke mkpụrụ ndụ ọkpụkpụ, si otú ahụ na-emetụta nhazi na nhazi nke ọkpụkpụ. . Nnyocha egosiwo na magnesium dị mkpa maka ntụgharị nke vitamin D n'ime ụdị ọrụ ya. Ụdị vitamin D na-arụ ọrụ na-akwalite nnabata calcium, metabolism na mmepụta homonụ parathyroid nkịtị. Nnukwu magnesium oriri nwere njikọ chiri anya na mmụba nke njupụta ọkpụkpụ. Magnesium nwere ike ịhazi ntinye nke ion calcium n'ime sel. Mgbe ahụ na-ewere calcium nke ukwuu, magnesium nwere ike ịkwalite ntinye calcium na ọkpụkpụ ma belata nsị akụrụ iji hụ na calcium na-echekwa ọkpụkpụ.

2. Magnesium na ahụike obi

Ọrịa obi bụ isi ihe na-eyi ahụike mmadụ egwu, ọbara mgbali elu, hyperlipidemia na hyperglycemia bụ isi ihe na-ebute ọrịa obi. Magnesium na-arụ ọrụ dị mkpa na nhazi obi na nhazi ọrụ. Magnesium bụ vasodilator sitere n'okike nke nwere ike mee ka mgbidi arịa ọbara dị jụụ ma kwalite mgbasa nke arịa ọbara, si otú a na-ebelata ọbara mgbali; magnesium nwekwara ike ibelata ọbara mgbali site n'ịhazi ụda obi. Magnesium nwere ike ichebe obi site na mmebi mgbe egbochiri ọbara ma belata ọnwụ mberede site na ọrịa obi. Enweghị Magnesium n'ime ahụ na-abawanye ohere nke ọrịa obi. N'ọnọdụ ndị siri ike, ọ nwere ike ịkpata spasm nke akwara ndị na-enye ọbara na oxygen na obi, nke nwere ike iduga njide obi na ọnwụ mberede.

Hyperlipidemia bụ ihe dị mkpa maka atherosclerosis. Magnesium nwere ike igbochi mmeghachi omume oxidative n'ime ọbara, belata mmeghachi omume mkpali na akwara akwara, si otú ahụ belata nguzobe nke atherosclerosis. Otú ọ dị, ụkọ magnesium ga-amụba calcium intravascular, ntinye oxalic acid na mgbidi arịa ọbara, ma belata lipoprotein dị elu Mwepụ cholesterol na arịa ọbara site na protein na-abawanye ohere nke atherosclerosis.

Hyperglycemia bụ ọrịa na-adịghị ala ala. Magnesium na-arụ ọrụ dị mkpa n'ịkwado ọnụọgụ nzuzo na mmetụta nke insulin. Enweghị ụkọ magnesium nwere ike ịkwalite mmepe na mmepe nke hyperglycemia na ọrịa shuga. Nnyocha na-egosi na oriri magnesium ezughị ezu nwere ike ime ka calcium dịkwuo banye n'ime mkpụrụ ndụ abụba, na-abawanye nrụgide oxidative, mbufụt na nguzogide insulin, na-eduga n'ịrụ ọrụ pancreatic na-adịghị ike ma mee ka nchịkwa shuga dị n'ọbara sie ike karị.

3. Magnesium na Ahụ Ike Sistem

Magnesium na-ekere òkè na njikọ na metabolism nke ihe mgbaàmà dị iche iche na ụbụrụ, gụnyere 5-hydroxytryptamine, γ-aminobutyric acid, norepinephrine, wdg, ma na-arụ ọrụ nchịkwa dị mkpa na usoro ụjọ ahụ. Norepinephrine na 5-hydroxytryptamine bụ ndị ozi na sistemụ ụjọ nke nwere ike iwepụta mmetụta dị ụtọ ma na-emetụta akụkụ niile nke ọrụ ụbụrụ. Blood γ-aminobutyric acid bụ isi neurotransmitter nke na-ebelata ọrụ ụbụrụ ma nwee mmetụta dị jụụ na sistemụ ụjọ.

Ọnụ ọgụgụ dị ukwuu nke ọmụmụ achọpụtala na ụkọ magnesium nwere ike ibute ụkọ na arụ ọrụ nke ihe mgbaàmà ndị a, si otú a na-akpata nchekasị, ịda mbà n'obi, ehighi ura na nsogbu mmetụta uche ndị ọzọ. Mgbakwunye magnesium kwesịrị ekwesị nwere ike ibelata nsogbu mmetụta uche ndị a. Magnesium nwekwara ikike ichekwa ọrụ nkịtị nke sistemu ụjọ ahụ. Magnesium nwere ike imebi ma gbochie nguzobe nke amyloid plaques metụtara dementia, gbochie ihe ncheta metụtara dementia imebi ọrụ neuronal, belata ohere nke ọnwụ neuronal, ma nọgide na-enwe neurons. ọrụ nkịtị, na-akwalite mmeghari na mmezi nke anụ ahụ akwara, si otú a na-egbochi mgbaka.

Ego ole magnesium ka ị ga-eri kwa ụbọchị?

Nkwenye nri akwadoro (RDA) maka magnesium dị iche site na afọ na okike. Dịka ọmụmaatụ, ndị okenye na-achọkarị ihe dịka 400-420 mg kwa ụbọchị, dabere na afọ. Ndị inyom toro eto chọrọ 310 ruo 360 mg, dabere na afọ na ọnọdụ ime ime.

Ọtụtụ mgbe, ị nwere ike nweta magnesium zuru oke site na nri gị. Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ dị ka akwụkwọ nri na kale bụ ezigbo isi mmalite nke magnesium, dịkwa ka mkpụrụ na mkpụrụ, karịsịa almọnd, cashews, na ugu osisi.

Ị nwekwara ike nweta ụfọdụ magnesium site na ọka zuru oke dị ka osikapa aja aja na quinoa, na mkpo dị ka agwa ojii na lentil. Tụlee ịgbakwụnye azụ nwere abụba dị ka salmon na mackerel, yana ngwaahịa mmiri ara ehi dị ka yogọt, nke na-enyekwa ụfọdụ magnesium.

Nri nwere nnukwu magnesium

Isi mmalite nri kachasị mma nke magnesium gụnyere:

● akwụkwọ nri

● almọnd

● agwa ojii

●Quinoa

● osisi ugu

● ube oyibo

●Tofu

Ị chọrọ ihe mgbakwunye magnesium?

Ihe fọrọ nke nta ka ọ bụrụ 50% nke ndị okenye America anaghị eri oke magnesium akwadoro, nke nwere ike kpatara ọtụtụ ihe dị iche iche.

Mgbe ụfọdụ, ndị mmadụ anaghị enweta magnesium zuru oke site na nri. Enweghị Magnesium nwere ike ịkpata mgbaàmà dị ka mgbaka akwara, ike ọgwụgwụ, ma ọ bụ nkụchi obi na-adịghị mma. Ndị nwere ọnọdụ ahụike ụfọdụ, dị ka ọrịa eriri afọ, ọrịa shuga, ma ọ bụ aṅụrụma na-adịghị ala ala, nwekwara ike ịmalite magnesium malabsorption. N'okwu ndị a, ndị mmadụ nwere ike ịdị mkpa ka ha were mgbakwunye iji nọgide na-enwe ọkwa magnesium zuru oke n'ime ahụ.

Ndị na-eme egwuregwu ma ọ bụ ndị na-emega ahụ dị elu nwekwara ike irite uru na mgbakwunye magnesium, ebe ịnweta mineral na-enyere aka ịrụ ọrụ akwara na mgbake. Ndị toro eto nwere ike ịmịnye obere magnesium ma wepụ ya karịa, yabụ na ọ ga-adị ha mkpa ịnweta mgbakwunye iji nọgide na-enwe ọkwa kachasị mma.

Mana ọ dị mkpa ịmara na ọ bụghị naanị otu ụdị mgbakwunye magnesium - enwere ọtụtụ. Ụdị ihe mgbakwunye magnesium ọ bụla na-etinye obi ma jiri ya mee ihe n'ụzọ dị iche iche site na ahụ-nke a na-akpọ bioavailability.

Magnesium L-threonate - Na-eme ka ọrụ ọgụgụ isi na ọrụ ụbụrụ dịkwuo mma. Magnesium threonate bụ ụdị magnesium ọhụrụ nke nwere ike ịdị ndụ n'ihi na ọ nwere ike isi na mgbochi ụbụrụ gafere ozugbo n'ime akpụkpọ ahụ anyị, na-abawanye ọkwa magnesium ụbụrụ ụbụrụ ozugbo. . Ọ na-enwe mmetụta dị mma n'ịkwalite ebe nchekwa na ibelata nchekasị ụbụrụ. A na-atụ aro ya karịsịa maka ndị ọrụ uche!

Magnesium Taurate nwere amino acid nke a na-akpọ taurine. Dị ka nchọpụta si kwuo, ihe zuru ezu nke magnesium na taurine na-enyere aka ịchịkwa shuga ọbara. Nke a pụtara na ụdị magnesium a nwere ike ịkwalite ọkwa shuga dị n'ọbara. Dị ka nnyocha e mere n'oge na-adịbeghị anya metụtara ụmụ anụmanụ, oke ọbara mgbali elu nwetara mbelata dị ukwuu na ọbara mgbali elu. Ntuziaka Magnesium Taurate nwere ike ịkwalite ahụike obi gị.

Ọ bụrụ na ị nwere mkpa azụmahịa ma chọọ ịchọta nnukwu Magnesium L-Threonate ma ọ bụ magnesium taurate, Suzhou Myland Pharm & Nutrition Inc. bụ FDA debanyere aha nke na-emepụta ihe mgbakwunye nri na ihe mgbakwunye sayensị ndụ ọhụrụ, nhazi omenala, na ọrụ mmepụta ihe. ụlọ ọrụ. Ihe fọrọ nke nta ka ọ bụrụ afọ 30 nke nchịkọta ụlọ ọrụ emeela ka anyị bụrụ ndị ọkachamara na nhazi, nhazi, mmepụta na nnyefe nke obere ihe ndị dị ndụ.