I-Magnesium (Mg)

Incazelo emfushane

IMagnesium (Mg) ingenye yamaminerali amaningi kakhulu emvelweni kanye namaminerali wesine amaningi kakhulu ezintweni eziphilayo. Ibandakanyeka ekuphenduleni okuningi okubalulekile kwe-metabolic njengokukhiqizwa kwamandla, ukuhlanganiswa kwama-nucleic acid namaprotheni, kanye nokusabela kwe-oxidative. I-Magnesium ibaluleke kakhulu empilweni yamasosha omzimba nezinzwa, imisipha namathambo. Ukusebenzisana nezinye izakhi zokulandela (i-calcium, i-sodium, i-potassium), kubaluleke kakhulu empilweni yomzimba wonke[1].

Ukudla okunothe kakhulu nge-Magnesium

Kuboniswe ukutholakala okulinganiselwa kuka-mg ku-100 g womkhiqizo[3]:

Isidingo sansuku zonke

Ngo-1993, i-European Scientific Committee on Nutrition yanquma ukuthi isilinganiso esamukelekayo se-magnesium ngosuku kumuntu omdala sizoba ngu-150 kuye ku-500 mg ngosuku.

Ngokuya ngemiphumela yocwaningo, i-US Food and Nutrition Board yasungula i-Recommended Diet (RDA) ye-magnesium ngo-1997. Kuya ngeminyaka nobulili bomuntu:

Ku-2010, kwatholakala ukuthi cishe abantu abadala abangama-60% e-United States abayisebenzisi ngokwanele i-magnesium ekudleni kwabo.[4].

Isidingo sansuku zonke se-magnesium siyanda ngezifo ezithile: ukuxubana ezinganeni ezisanda kuzalwa, i-hyperlipidemia, i-lithium poisoning, i-hyperthyroidism, i-pancreatitis, i-hepatitis, i-phlebitis, isifo semithambo yenhliziyo, i-arrhythmia, i-digoxin poisoning.

Ngaphezu kwalokho, inani elikhulu le-magnesium liyelulekwa ukuthi lisebenzise uma:

  • ukusetshenziswa kabi kotshwala: kuye kwafakazelwa ukuthi ukuphuza ngokweqile kuholela ekwandeni kokukhishwa kwe-magnesium ngezinso;
  • ukuthatha imithi ethile;
  • ukuncelisa izingane eziningi ibele;
  • ebudaleni: Ucwaningo oluningi lukhombisile ukuthi ukudla nge-magnesium kubantu asebekhulile kaningi akwanele, zombili ngezizathu zomzimba, nangenxa yobunzima bokulungiselela ukudla, ukuthenga ukudla, njll.

Isidingo sansuku zonke se-magnesium sincipha ngokungasebenzi kahle kwezinso. Ezimweni ezinjalo, i-magnesium eyeqile emzimbeni (ikakhulukazi lapho uthatha izithako zokudla) ingaba yingozi.[2].

Sincoma ukuthi uzijwayeze ngohlu lweMagnesium (Mg) esitolo se-inthanethi esikhulu kunazo zonke emhlabeni semikhiqizo yemvelo. Kunemikhiqizo engaphezu kuka-30,000 ehambisana nemvelo, izintengo ezikhangayo nokukhushulwa okuvamile, okungaguquki Isaphulelo esingu-5% esinekhodi yephromo CGD4899, ukuthunyelwa kwamahhala emhlabeni wonke kuyatholakala.

Izinzuzo nemiphumela ye-Magnesium emzimbeni

Ingxenye engaphezu kwengxenye ye-magnesium yomzimba itholakala emathanjeni, lapho idlala khona indima ebalulekile ekukhuleni nasekunakekelweni kwempilo yabo. Iningi lamaminerali asele atholakala emisipheni nakumathishu athambile, kanti yi-1% kuphela eluketshezi olungaphandle kwamaseli. I-Bone magnesium isebenza njengechibi lokugcina ukuhlushwa okuvamile kwe-magnesium egazini.

I-Magnesium ibandakanyeka ekuphenduleni okukhulu kwe-metabolic okungaphezulu kwama-300 njengokuhlanganiswa kwezinto zethu zofuzo (i-DNA / RNA) kanye namaprotheni, ekukhuleni nasekukhiqizweni kwamaseli, nasekukhiqizeni nasekugcinweni kwamandla. I-Magnesium ibalulekile ekwakhiweni kwenhlanganisela enkulu yamandla omzimba - i-adenosine triphosphate - edingeka wonke amaseli ethu[10].

Izinzuzo zezempilo

  • I-Magnesium ibandakanyeka emakhulwini okuphendula kwamakhemikhali emzimbeni. I-Magnesium iyadingeka kuwo wonke amaseli omzimba wethu, ngaphandle kokukhetha, ukukhiqizwa kwamandla, ukukhiqizwa kwamaprotheni, ukugcinwa kwezakhi zofuzo, imisipha kanye nohlelo lwezinzwa.
  • I-Magnesium ingathuthukisa ukusebenza kwezemidlalo. Ngokuya ngomdlalo, umzimba udinga i-10-20% ngaphezulu kwe-magnesium. Isiza ekuthuthweni kwe-glucose iye emisipheni nasekucubunguleni i-lactic acid, engaholela ezinhlungwini ngemuva kokuzivocavoca. Ucwaningo lukhombisa ukuthi ukwengeza nge-magnesium kwandisa ukusebenza kokuzivocavoca kubasubathi abangochwepheshe, asebekhulile, nalabo abanezimo ezingalapheki.
  • I-Magnesium isiza ukulwa nokudangala. IMagnesium idlala indima ebalulekile ekusebenzeni kobuchopho nasekulawulweni kwemizwelo, futhi amazinga aphansi emzimbeni ahlotshaniswa nengozi eyengeziwe yokudangala. Abanye ososayensi bakholelwa ukuthi ukungabi khona kwe-magnesium ekudleni kwanamuhla kungaba nomthelela ezimweni eziningi zokudangala nezinye izifo zengqondo.
  • I-Magnesium ilungele abantu abanesifo sikashukela sohlobo 2. Ucwaningo lukhombisa ukuthi abantu abangama-48% abanesifo sikashukela sohlobo 2 banamazinga aphansi egazi le-magnesium. Lokhu kungaphazamisa ikhono le-insulin lokulawula amazinga kashukela egazini. Olunye ucwaningo luthole ukuthi abantu abanesifo sikashukela sohlobo lwe-2 abathatha imithamo ephezulu ye-magnesium nsuku zonke babone ukuthuthuka okuphawulekayo kushukela wegazi namazinga e-hemoglobin.
  • I-Magnesium isiza ukwehlisa amazinga wegazi. Ucwaningo oluthile luthole ukuthi abantu abathatha ama-450 mg we-magnesium ngosuku babone ukwehla okukhulu kwe-systolic ne-diastolic blood pressure. Kumele kuqashelwe ukuthi imiphumela yocwaningo yabonwa kubantu abane-high blood pressure, futhi ayizange iholele kunoma yiziphi izinguquko kubantu abane-blood pressure ejwayelekile.
  • I-Magnesium inezakhiwo ezilwa nokuvuvukala. Ukudla okuphansi kwe-magnesium kuye kwaxhunyaniswa nokuvuvukala okungapheli, okuyisici esibangela ukuguga, ukukhuluphala ngokweqile nezifo ezingalapheki. Ucwaningo lukhombisa ukuthi izingane, abantu asebekhulile, abakhuluphele nabantu abanesifo sikashukela banamazinga aphansi e-magnesium egazi kanye nezimpawu zokukhuphuka zokuvuvukala.
  • I-Magnesium ingasiza ukuvimbela i-migraines. Abanye abacwaningi bakholelwa ukuthi abantu abane-migraines kungenzeka bahlupheke ngokushoda kwe-magnesium kunabanye. Kwesinye isifundo, ukwengezwa nge-1 gram ye-magnesium kwasiza ukukhulula ukuhlaselwa okunamandla kwe-migraine ngokushesha nangempumelelo kunemithi ejwayelekile. Futhi, ukudla okunothe nge-magnesium kungasiza ekunciphiseni izimpawu ze-migraine.
  • I-Magnesium inciphisa ukumelana ne-insulin. Ukumelana ne-insulin kungenye yezimbangela ezihamba phambili zesifo sikashukela sohlobo 2. Kubonakala ngokungakwazi ukusebenza kahle kwamaseli emisipha nasesibindi ukumunca kahle ushukela egazini. IMagnesium idlala indima ebaluleke kakhulu kule nqubo. Ngaphezu kwalokho, amazinga aphezulu e-insulin akhulisa inani le-magnesium ekhishwa emchameni.
  • I-Magnesium iyasiza nge-PMS. I-Magnesium iyasiza ngezimpawu ze-PMS njengokugcinwa kwamanzi, amajaqamba esiswini, ukukhathala, nokucasuka[5].

Ukugaya ukudla

Ngokushoda kwe-magnesium okukhulayo, umbuzo uvame ukuvela: ungayithola kanjani ngokwanele ekudleni kwakho kwansuku zonke? Abantu abaningi abalazi iqiniso lokuthi inani le-magnesium ekudleni kwanamuhla lehle kakhulu. Isibonelo, imifino iqukethe i-25-80% engaphansi kwe-magnesium, futhi lapho kucubungulwa ipasta nesinkwa, i-80-95% yayo yonke i-magnesium iyabhujiswa. Imithombo ye-magnesium, eyake yasetshenziswa kabanzi, yehlile ngekhulu elidlule ngenxa yezolimo zezimboni kanye nezinguquko ekudleni. Ukudla okunothe kakhulu ku-magnesium ubhontshisi namantongomane, imifino eluhlaza okotshani, nezinhlamvu ezigcwele ezifana nerayisi elinsundu nokolweni ophelele. Njengoba kunikezwe imikhuba yokudla yamanje, umuntu angaqonda ukuthi kunzima kanjani ukufinyelela ku-100% yenani lansuku zonke le-magnesium. Ukudla okuningi okune-magnesium kudliwa ngamanani amancane kakhulu.

Ukumuncwa kwe-magnesium nakho kuyahlukahluka, kwesinye isikhathi kufinyelela kokuncane okungama-20%. Ukumuncwa kwe-magnesium kuthonywe yizinto ezinjenge-phytic ne-oxalic acid, imithi ethathiwe, ubudala, nezici zofuzo.

Kunezizathu ezintathu eziyinhloko zokuthi kungani singatholi i-magnesium eyanele ekudleni kwethu:

  1. Ukucutshungulwa kokudla okukodwa ezimbonini;
  2. Ukwakheka kwenhlabathi lapho umkhiqizo utshalwa khona;
  3. Izinguquko ezi-3 emikhubeni yokudla.

Ukucutshungulwa kokudla kwehlukanisa imithombo yokudla yezitshalo ibe yizakhi - ukuze kube lula ukusetshenziswa nokunciphisa ukonakala. Lapho kwenziwa okusanhlamvu kufulawa omhlophe, i-bran kanye negciwane kuyasuswa. Lapho kucutshungulwa imbewu namantongomane kuwoyela ocwengekile, ukudla kuyashiswa futhi okuqukethwe kwe-magnesium kukhubazekile noma kususwe izithasiselo zamakhemikhali. Amaphesenti angama-80-97 we-magnesium asuswa ezinhlamvini ezicwengekile, futhi okungenani izakhamzimba ezingamashumi amabili ziyasuswa kufulawa ocwengileko. Kuphela okuyisihlanu kuphela kwalokhu okungezwa emuva lapho "kuthuthukiswa," futhi i-magnesium ayiyona enye yazo. Ngaphezu kwalokho, lapho kucutshungulwa ukudla, inani lama-calories liyakhula. Ushukela ocwengekile ulahlekelwa yi-magnesium yonke. IMolasses, esuswa ezimobeni ngesikhathi sokucwengwa, iqukethe kufika ku-25% wenani lansuku zonke le-magnesium kusipuni esisodwa. Akunashukela nhlobo.

Umhlabathi okutshalwa kuwo imikhiqizo nawo unomthelela omkhulu enanini lezakhamzimba eziqukethwe kule mikhiqizo. Ongoti bathi izinga lezilimo zethu liyehla kakhulu. Isibonelo, eMelika, okuqukethwe kwezakhi emhlabathini kwehle ngo-40% uma kuqhathaniswa no-1950. Isizathu salokhu sibhekwa njengemizamo yokwandisa isivuno. Futhi lapho izitshalo zikhula ngokushesha nangaphezulu, azikwazi ukukhiqiza noma ukumunca umsoco ngesikhathi. Inani le-magnesium lehlile kuyo yonke imikhiqizo yokudla - inyama, okusanhlamvu, imifino, izithelo, imikhiqizo yobisi. Ngaphezu kwalokho, izibulala-zinambuzane zibhubhisa izinto eziphilayo ezinikeza izitshalo umsoco. Yehlisa inani lamabhaktheriya abopha amavithamini emhlabathini kanye nezikelemu zomhlaba[6].

Ku-2006, iWorld Health Organisation ishicilele imininingwane yokuthi abantu abadala abangama-75% badla izidlo ezinokushoda kwe-magnesium.[7].

Ukuhlanganiswa kokudla okunempilo

  • Magnesium + uvithamini B6. I-magnesium etholakala kumantongomane nembewu isiza ukulawula umfutho wegazi, ukuvimbela ukuqina kwemithambo yegazi, nokugcina izinga lokushaya kwenhliziyo elijwayelekile. UVitamin B6 usiza umzimba ukuthi umunce i-magnesium. Ukukhulisa ukudla kwakho kwe-magnesium, zama ukudla okufana nama-alimondi, isipinashi; kanye namanani aphezulu kavithamini B6, khetha izithelo nemifino eluhlaza njengobhanana.
  • I-Magnesium + Vitamin D. I-Vitamin D isiza ukulawula umfutho wegazi futhi ithuthukise impilo yenhliziyo. Kepha ukuze ikwazi ukungena ngokugcwele, idinga i-magnesium. Ngaphandle kwe-magnesium, i-vitamin D ayikwazi ukuguqulwa ibe yifomu layo elisebenzayo, i-calcitriol. Ubisi nenhlanzi yimithombo emihle kavithamini D, futhi ingahlanganiswa nesipinashi, ama-alimondi nobhontshisi omnyama. Ngaphezu kwalokho, i-calcium iyadingeka ukuze kufakwe uvithamini D.[8].
  • Magnesium + uvithamini B1. I-Magnesium ibalulekile ekuguqulweni kwe-thiamine kwifomu yayo esebenzayo, kanye nakwezinye i-enzyme ezincike ku-thiamine.
  • I-Magnesium + potassium. I-Magnesium iyadingeka ekwakhiweni kwe-potassium kumaseli omzimba. Futhi inhlanganisela elinganiselayo ye-magnesium, calcium ne-potassium inganciphisa ingozi yokushaywa unhlangothi.[9].

I-Magnesium iyi-electrolyte ebalulekile futhi iyadingeka ngokuhlanganiswa ne-calcium, i-potassium, i-sodium, ne-phosphorus nezinto eziningi ezilandelanayo eziqukethwe kumakhemikhali nosawoti. Ihlonishwa kakhulu ngabasubathi, imvamisa uma ihlanganiswe ne-zinc, ngemiphumela yayo ekukhuthazeni amandla nasekululameni kwemisipha, ikakhulukazi uma kuhlangene nokudla okwanele ketshezi. Ama-electrolyte abalulekile kuwo wonke amaseli emzimbeni futhi abaluleke kakhulu ekusebenzeni okufanele kwamaselula. Zibaluleke kakhulu ekuvumeleni amaseli ukuthi akhiqize amandla, ukulawula uketshezi, ukuhlinzeka ngamaminerali adingekayo ekuthokoziseni, umsebenzi wokufihla, ukutholakala kolwelwesi nomsebenzi weselula jikelele. Baphehla ugesi, imisipha evumelanayo, banyakazise amanzi noketshezi emzimbeni, futhi bahlanganyele kwezinye izinto ezihlukahlukene.

Ukuhlushwa kwama-electrolyte emzimbeni kulawulwa ngamahomoni ahlukahlukene, iningi lawo elikhiqizwa ezinso nasezindlala ze-adrenal. Izinzwa ezikumangqamuzana ezinso ezikhethekile ziqapha inani le-sodium, i-potassium namanzi asegazini.

Ama-electrolyte angaqedwa emzimbeni ngokujuluka, indle, ukuhlanza nomchamo. Izinkinga eziningi zamathumbu (kufaka phakathi ukumunca emathunjini) zidala ukomisa amanzi, njengoba kwenza ukwelashwa kokukhishwa isisu kanye nokuhlukumezeka kwezicubu ezinzima njengokusha. Ngenxa yalokhu, abanye abantu bangathola i-hypomagnesemia - ukuntuleka kwe-magnesium egazini.

Imithetho yokupheka

Njengamanye amaminerali, i-magnesium iyamelana nokushisa, umoya, ama-asidi, noma ukuxubana nezinye izinto.[10].

Kwezokwelapha ezisemthethweni

Umfutho wegazi ophakeme nesifo senhliziyo

Imiphumela evela ekuhlolweni kwemitholampilo kusetshenziswa izithasiselo ze-magnesium ukwelapha umfutho wegazi ophakeme ngokungajwayelekile kuyaphikisana. Kudingeka izivivinyo zomtholampilo zesikhathi eside ukuthola ukuthi i-magnesium inayo yini inzuzo yokwelapha kubantu abane-hypertension ebalulekile. Kodwa-ke, i-magnesium ibalulekile empilweni yenhliziyo. Le minerali ibaluleke kakhulu ekugcineni izinga lokushaya kwenhliziyo elijwayelekile futhi ivame ukusetshenziswa odokotela ukwelapha ama-arrhythmias, ikakhulukazi kubantu abane-congestive heart failure. Kodwa-ke, imiphumela evela ezifundweni ezisebenzisa i-magnesium ukwelapha abasindile ekuhlaselweni yisifo senhliziyo ibilokhu iphikisana. Ngenkathi ezinye izifundo zibike ukunciphisa ukufa kwabantu kanye nokuncipha kwama-arrhythmias kanye nomfutho wegazi othuthukisiwe, ezinye izifundo azibonisanga miphumela enjalo.

Kulesi sihloko:

Ukudla okunomsoco. Imikhiqizo ewusizo neyingozi.

Stroke

Ucwaningo lwabantu lubonisa ukuthi abantu abane-magnesium ephansi ekudleni kwabo bangaba nengozi enkulu yokushaywa unhlangothi. Obunye ubufakazi bokuqala bomtholampilo buthi i-magnesium sulfate ingaba wusizo ekwelapheni isifo sohlangothi noma ukuphazanyiswa okwesikhashana kokuphakelwa kwegazi endaweni yobuchopho.

Preeclampsia

Lesi yisimo esivezwa ukwanda okukhulu komfutho wegazi ku-trimester yesithathu yokukhulelwa. Abesifazane abane-preeclampsia bangaba nokuquleka, okubizwa ngokuthi yi-eclampsia. I-magnesium efakwa ngaphakathi iyimithi yokuvikela noma yokwelapha ukuquleka okuhambisana ne-eclampsia.

Diabetes

Uhlobo lwesifo sikashukela sohlobo lwe-2 luhlotshaniswa namazinga aphansi we-magnesium egazini. Kunobufakazi obuvela ocwaningweni lomtholampilo lokuthi ukudla okuphezulu kwe-magnesium kungavikela ekuthuthukiseni uhlobo lwesifo sikashukela sohlobo lwesibili. I-Magnesium itholakale ithuthukisa ukuzwela kwe-insulin, ukunciphisa ubungozi bohlobo lwesifo sikashukela sohlobo lwe-2. Ngaphezu kwalokho, ukuntuleka kwe-magnesium kubantu abanesifo sikashukela kunganciphisa ukuzivikela kwabo, kubenze babe sengozini yokutheleleka nezifo.

Kwamathambo

Ukushoda kwe-calcium, i-vitamin D, i-magnesium namanye ama-mineral trace kucatshangwa ukuthi kuzobamba iqhaza ekuthuthukiseni i-osteoporosis. Ukudla okwanele kwe-calcium, i-magnesium ne-vitamin D, kuhlanganiswe nokudla okunomsoco nokuvivinya umzimba ngesikhathi sobuntwana nasebudaleni, kuyindlela yokuvikela eyinhloko yamadoda nabesifazane.

Kulesi sihloko:

Ukudla okunomsoco we-migraines. Imikhiqizo ewusizo neyingozi.

migraine

Amazinga we-Magnesium ngokuvamile aphansi kulabo abane-migraines, kufaka phakathi izingane nentsha. Ngokwengeziwe, ezinye izifundo zokwelashwa zibonisa ukuthi izengezo ze-magnesium zinganciphisa ubude be-migraines kanye nenani lemithi ethathiwe.

Abanye ochwepheshe bakholelwa ukuthi i-magnesium yomlomo ingaba yindlela efanelekayo yokwelashwa kadokotela kubantu abahlushwa yi-migraines. Izengezo zeMagnesium zingaba yindlela esebenzayo kulabo abangakwazi ukuthatha imishanguzo yabo ngenxa yemiphumela emibi, ukukhulelwa, noma isifo senhliziyo.

Asthma

Ucwaningo olususelwa kubantu lukhombisile ukuthi ukudla okuphansi kwe-magnesium okungenzeka kuhlotshaniswe nengozi yokuhlaselwa yisifuba somoya ezinganeni nakubantu abadala. Ngaphezu kwalokho, ezinye izifundo zomtholampilo zikhombisa ukuthi i-magnesium efakwa ngaphakathi futhi efakwe ngaphakathi ingasiza ekwelapheni ukuhlaselwa yisifuba somoya okuyingozi ezinganeni nakubantu abadala.

Ukunakwa / Ukunakekelwa Kokukhubazeka (ADHD)

Abanye ochwepheshe bakholelwa ukuthi izingane ezinenkinga yokunakwa / i-hyperactivity disorder (ADHD) zingaba nokushoda okuncane kwe-magnesium, okuzibonakalisa ngezimpawu ezifana nokucasuka nokuncipha kokuhlushwa. Kwesinye isifundo somtholampilo, izingane ezingama-95% ezine-ADHD zazintula i-magnesium. Kwesinye isifundo somtholampilo, izingane ezine-ADHD ezithola i-magnesium zikhombise ukuthuthuka okuphawulekayo ekuziphatheni, kuyilapho labo abathola ukwelashwa okujwayelekile kuphela ngaphandle kwe-magnesium bakhombisa isimilo esiba sibi. Le miphumela iphakamisa ukuthi izengezo ze-magnesium zingasiza izingane ezine-ADHD.

Kulesi sihloko:

Umsoco wokuqunjelwa. Imikhiqizo ewusizo neyingozi.

ukuqunjelwa

Ukuthatha i-magnesium kunomphumela we-laxative, kususa izimo ngesikhathi sokuqunjelwa.[20].

Ukuzala nokungakhulelwa

Ucwaningo oluncane lomtholampilo lwabesifazane nabesifazane abangenanzalo abanomlando wokukhulelwa kwesisu lukhombisile ukuthi amazinga aphansi we-magnesium angaphazamisa ukuzala futhi andise ingozi yokuphuphuma kwesisu. Kuphakanyisiwe ukuthi i-magnesium ne-selenium kufanele kube yinto eyodwa yokwelashwa kokuzala.

I-Premenstrual syndrome (PMS)

Ubufakazi besayensi nokuhlangenwe nakho komtholampilo kukhombisa ukuthi ukwesekwa kwe-magnesium kungasiza ekunciphiseni izimpawu ezihambisana ne-PMS, njengokuqunjelwa, ukuqwasha, ukuvuvukala kwemilenze, ukukhuluphala kwesisindo, nobumnene besifuba. Futhi, i-magnesium ingasiza ukuthuthukisa imizwa ku-PMS.[4].

Izinkinga zokucindezeleka nokulala

Ukuqwasha kuyisifo esivamile sokushoda kwe-magnesium. Abantu abanamazinga aphansi we-magnesium bavame ukulala bengaphumuli, bavame ukuvuka ebusuku. Ukugcina amazinga we-magnesium enempilo kuvame ukuholela ekulaleni okujulile, okunomsindo ngokwengeziwe. I-Magnesium idlala indima ebalulekile ekugcineni ukulala okujulile okubuyisela esimweni ngokugcina amazinga enempilo we-GABA (i-neurotransmitter elawula ukulala). Ngaphezu kwalokho, amazinga aphansi we-GABA emzimbeni angenza kube nzima ukuphumula. IMagnesium nayo ibambe iqhaza elikhulu ekulawuleni uhlelo lokuphendula ukucindezela komzimba. Ukushoda kweMagnesium kuxhumene nokukhuphuka kwengcindezi nokukhathazeka[21].

Ekukhulelweni

Abesifazane abaningi abakhulelwe bakhala ngezinsika nezinsizi ezingacacile zesisu ezingenzeka ngenxa yokushoda kwe-magnesium. Ezinye izimpawu zokushoda kwe-magnesium ukushaya ngamandla nokukhathala. Zonke zinjalo, azikakabi imbangela yokukhathazeka, kepha, noma kunjalo, kufanele ulalele izimpawu zomzimba wakho futhi, mhlawumbe, uthathe ukuhlolwa kokushoda kwe-magnesium. Uma ukuntuleka okukhulu kwe-magnesium kwenzeka ngesikhathi sokukhulelwa, isibeletho siphelelwa amandla okuphumula. Ngenxa yalokho, ukuquleka kuyenzeka, okungadala ukuphambana ngaphambi kwesikhathi - futhi kuholele ekuzalweni ngaphambi kwesikhathi ezimweni ezinzima. Ngokushoda kwe-magnesium, umphumela wokulinganisa ohlelweni lwe-cardiovascular uyaphela futhi ingozi yokuthola umfutho wegazi ophakeme kwabesifazane abakhulelwe iyanda. Ngaphezu kwalokho, ukuntuleka kwe-magnesium kucatshangwa ukuthi kuyimbangela ye-preeclampsia nokwanda kwesicanucanu ngesikhathi sokukhulelwa.

Emuthini wesintu

Imithi yendabuko iyayibona imiphumela ye-tonic ne-calming ye-magnesium. Ngaphezu kwalokho, ngokusho kwezindlela zokupheka zomuntu, i-magnesium ine-diuretic, choleretic kanye ne-antimicrobial imiphumela. Kuvimbela ukuguga nokuvuvukala[11]… Enye yezindlela i-magnesium engena ngayo emzimbeni kungenxa yomzila we-transdermal - ngesikhumba. Kusetshenziswa ngokuhlikihla i-magnesium chloride compound esikhunjeni ngesimo samafutha, i-gel, osawoti bokugeza noma i-lotion. Ukugeza unyawo lwe-magnesium chloride nakho kuyindlela ephumelelayo, ngoba unyawo luthathwa njengenye yezindawo ezimunca umzimba kakhulu. Abasubathi, odokotela bezinhlungu, kanye nabahlinzeki be-massage basebenzisa i-magnesium chloride emisipheni nasemalungeni abuhlungu. Le ndlela ayinikezi kuphela umphumela wezokwelapha we-magnesium, kepha futhi nezinzuzo zokumasaja nokuhlikihla izindawo ezithintekile.[12].

Ocwaningweni lwesayensi

  • Indlela entsha yokubikezela ubungozi be-preeclampsia. Abaphenyi base-Australia basungule indlela yokubikezela ukuqala kwesifo esiyingozi kakhulu sokukhulelwa esibulala abesifazane abangama-76 nezingane eziyingxenye yesigidi minyaka yonke, ikakhulukazi emazweni asathuthuka. Kuyindlela elula futhi engabizi kakhulu yokubikezela ukuqala kwe-preeclampsia, engaholela ezinkingeni kwabesifazane nasezinganeni, kufaka phakathi ukuhlukunyezwa komama kanye nokuhlukumezeka kwesibindi nokuzalwa ngaphambi kwesikhathi. Abaphenyi bahlole impilo yabesifazane abakhulelwe abangu-000 besebenzisa uhlu lwemibuzo olukhethekile. Ngokuhlanganisa izinyathelo zokukhathala, impilo yenhliziyo, ukugaya ukudla, ukuvikela umzimba, nempilo yengqondo, uhlu lwemibuzo lunikeza “amaphuzu ezempilo aphansi kakhulu.” Ngaphezu kwalokho, imiphumela yayihlanganiswe nokuhlolwa kwegazi okulinganisa amazinga we-calcium ne-magnesium egazini. Abaphenyi bakwazi ukubikezela ngokunembile ukukhula kwe-preeclampsia cishe kumaphesenti angama-593 wamacala.[13].
  • Imininingwane emisha yokuthi i-magnesium iwavikela kanjani amaseli ekuthelelekeni. Lapho amagciwane engena kumaseli, umzimba wethu ulwa nawo usebenzisa izindlela ezahlukahlukene. Abaphenyi e-University of Basel bakwazile ukukhombisa ngqo ukuthi amaseli alawula kanjani amagciwane ahlaselayo. Lo mshini ubangela ukuntuleka kwe-magnesium, nakho okubeka umkhawulo ekukhuleni kwamagciwane, abacwaningi bayabika. Lapho ama-microorganisms e-pathogenic engena emzimbeni, uhlelo lokuzivikela luqala ukulwa namagciwane ngokushesha. Ukuze kugwenywe “ukuhlangana” namaseli omzimba, amanye amagciwane ayahlasela futhi ande ngaphakathi kwamaseli omzimba uqobo. Kodwa-ke, lawa maseli anamasu ahlukene wokugcina ama-bacteria we-intracellular ahlolwe. Ososayensi bathole ukuthi i-magnesium ibalulekile ekukhuleni kwamagciwane ngaphakathi kwamaseli aphethe. Indlala yeMagnesium yinto ecindezelayo yamagciwane, emisa ukukhula nokuzala kwawo. Amaseli athintekile anciphisa ukunikezwa kwe-magnesium kulawa magciwane angaphakathi kwamangqamuzana, ngaleyo ndlela alwa nezifo [14].
  • Indlela entsha yokwelapha ukwehluleka kwenhliziyo. Ucwaningo lukhombisa ukuthi i-magnesium ithuthukisa ukwehluleka kwenhliziyo okwakungalashwa ngaphambilini. Ephepheni lokucwaninga, ososayensi e-University of Minnesota bathole ukuthi i-magnesium ingasetshenziswa ukwelapha ukwehluleka kwenhliziyo ye-diastolic. “Sithole ukuthi ingcindezi ye-mitochondrial oxidative yenhliziyo ingadala ukungasebenzi kahle kwe-diastolic. Njengoba i-magnesium ibalulekile ekusebenzeni kwe-mitochondrial, sithathe isinqumo sokuzama ukwengeza njengokwelashwa, ”kuchaza lo mholi ocwaningweni. “Kususa ukuphumula kwenhliziyo okubuthakathaka okubangela ukwehluleka kwenhliziyo ye-diastolic.” Ukukhuluphala nesifo sikashukela yizinto eziyingozi ezingaba khona zesifo senhliziyo. Abaphenyi bathola ukuthi ukwesekwa kwe-magnesium kubuye kwathuthukisa ukusebenza kwe-mitochondrial namazinga eglucose egazini ezifundweni. [15].

Ku-cosmetology

I-Magnesium oxide ivame ukusetshenziswa emikhiqizweni yokunakekelwa kobuhle. Iyamunca futhi iyathandeka. Ngaphezu kwalokho, i-magnesium inciphisa induna nokuvuvukala, i-allergies yesikhumba, futhi isekela umsebenzi we-collagen. Itholakala kuma-serum amaningi, ama-lotions nama-emulsions.

Ukulinganisela kwe-magnesium emzimbeni nakho kuthinta isimo sesikhumba. Ukushoda kwayo kuholela ekwehleni kwezinga lamafutha acid esikhumbeni, okunciphisa ukuqina kwawo kanye ne-hydration. Ngenxa yalokho, isikhumba siyoma futhi silahlekelwe yithoni, kuvela imibimbi. Kuyadingeka ukuqala ukunakekela inani elanele le-magnesium emzimbeni ngemuva kweminyaka engama-20, lapho izinga le-antioxidant glutathione lifinyelela phezulu. Ngaphezu kwalokho, i-magnesium isekela izivikeli mzimba ezinempilo, ezisiza ukulwa nemiphumela eyingozi yobuthi kanye nezinto eziphilayo ezigulisayo empilweni yesikhumba.[16].

Okwehlisa isisindo

Ngenkathi i-magnesium iyodwa ingathinti ngqo ukulahleka kwesisindo, inethonya elikhulu kwezinye izinto eziningi ezifaka isandla ekwehliseni isisindo:

  • kuthinta kahle umzimba we-glucose emzimbeni;
  • kunciphisa ukucindezeleka futhi kuthuthukise ikhwalithi yokulala;
  • ishaja amaseli ngamandla adingekayo kwezemidlalo;
  • idlala indima ebalulekile ekusikeni kwemisipha;
  • kusiza ukuthuthukisa ikhwalithi ephelele yokuqeqeshwa nokukhuthazela;
  • isekela impilo yenhliziyo nesigqi;
  • kusiza ukulwa nokuvuvukala;
  • kuthuthukisa imizwa[17].

Amaqiniso Okuthakazelisayo

  • I-Magnesium ithanda okumuncu. Ukuyifaka emanzini okuphuza kuyenza ibe yitart encane.
  • I-Magnesium ingumbiwa wesishiyagalolunye ogcwele kakhulu endaweni yonke kanye ne-9th yamaminerali amaningi kakhulu emhlabeni.
  • IMagnesium yaboniswa okokuqala ngo-1755 ngusosayensi waseScotland uJoseph Black, futhi yaqala ukuhlukaniswa ngo-1808 usokhemisi waseNgilandi uHumphrey Davey.[18].
  • I-Magnesium ibhekwe njengeyodwa ene-calcium iminyaka eminingi.[19].

Ukulimala kwe-Magnesium nezixwayiso

Izimpawu zokushoda kwe-magnesium

Ukushoda kweMagnesium akuvamile kubantu abaphilile abadla ukudla okunomsoco. Ingozi yokushoda kwe-magnesium iyanda kubantu abanezifo emathunjini, ukuphazamiseka kwezinso, kanye nokuphuza ngokweqile okungapheli. Ngaphezu kwalokho, ukumuncwa kwe-magnesium emgudwini wokugaya ukudla kunciphisa, futhi ukuphuma kwe-magnesium emchameni kuvame ukwanda ngeminyaka.

Nakuba ukuntuleka okukhulu kwe-magnesium kuyivelakancane, kuye kwaboniswa ngokuhlolwa ukuze kubangele amazinga aphansi e-calcium ne-potassium ku-serum, izimpawu zemizwa nemisipha (isb.

Izifo eziningana ezingalapheki - isifo i-Alzheimer's, uhlobo 2 sikashukela mellitus, umfutho wegazi ophakeme, isifo senhliziyo nemithambo yegazi, migraines, kanye ne-ADHD - kuhlotshaniswe ne-hypomagnesemia[4].

Izimpawu ze-magnesium eyeqile

Imiphumela emibi evela ku-magnesium eyeqile (isb. Isifo sohudo) iye yabonwa ngezithako ze-magnesium.

Abantu abanokukhubazeka kokusebenza kwezinso basengozini enkulu yemiphumela emibi lapho bethatha i-magnesium.

Izinga eliphakeme le-magnesium egazini ("hypermagnesemia") lingaholela ekwehleni komfutho wegazi ("hypotension"). Eminye yemiphumela yobuthi be-magnesium, njengokucobeka, ukudideka, isigqi senhliziyo esingajwayelekile, nokusebenza komzimba okhubazekile, kuhlotshaniswa ne-hypotension enamandla. Njengoba i-hypermagnesemia ikhula, ubuthakathaka bemisipha nokuphefumula kanzima nakho kungenzeka.

Ukusebenzisana nemithi

Izengezo zeMagnesium zingasebenzisana neminye imithi:

  • ama-antacids angaphazamisa ukumuncwa kwe-magnesium;
  • amanye ama-antibiotic athinta ukusebenza kwemisipha, njenge-magnesium - ukuwathatha ngasikhathi sinye kungaholela ezinkingeni zemisipha;
  • ukuthatha imishanguzo yenhliziyo kungasebenzisana nemiphumela ye-magnesium ohlelweni lwe-cardiovascular;
  • lapho ithathwa ngokuhambisana nemithi yesifo sikashukela, i-magnesium ingakubeka engcupheni yokuba noshukela ophansi wegazi;
  • kufanele uqaphele lapho uthatha i-magnesium nezidakamizwa ukukhulula imisipha;

Uma uthatha noma imiphi imithi noma izithasiselo, thintana nochwepheshe wezokunakekelwa kwempilo[20].

Imithombo yolwazi
  1. UCostello, uRebecca et al. "." Intuthuko kwezomsoco (Bethesda, Md.) Vol. 7,1 199-201. 15 Jan. 2016, doi: 10.3945 / an.115.008524
  2. UJennifer J. Otten, uJennifer Pitzi Hellwig, noLinda D. Meyers. "Imagnesium." Ukufakwa Kwezikhombo Zezokudla: Umhlahlandlela Obalulekile Wezidingo Zomsoco. Izifundiswa Zikazwelonke, 2006. 340-49.
  3. AA Welch, H. Fransen, M. Jenab, MC Boutron-Ruault, R. Tumino, C. Agnoli, U. Ericson, I. Johansson, P. Ferrari, D. Engeset, E. Lund, M. Lentjes, uT. Ukhiye, M. Touvier, M. Niravong, et al. "Ukuhlukahluka Kokubanjwa Kuka,, Magnesium, kanye Namazwe Ayishumi Ocwaningweni Olucatshangelwayo lwaseYurophu ku-Cancer and Nutrition Study." Ijenali yaseYurophu Yezokudla Kwemitholampilo 10.S63 (4): S2009-101.
  4. Magnesium. Umthombo we-Nutri-Facts
  5. Izinzuzo ze-10 Ezisuselwa Ebufakazini zeMagnesium,
  6. I-Magnesium Ekudleni: Izindaba Ezimbi Ngemithombo Yokudla Kwe-Magnesium,
  7. I-World Health Organization. ICalcium neMagnesium emanzini okuphuza: Ukubaluleka kwezempilo yomphakathi. I-Geneva: I-World Health Organization Press; 2009.
  8. Ama-Pairings ama-6 amahle kakhulu enhliziyo yakho,
  9. Ukusebenzisana kukaVitamin noMaminerali: Ubudlelwano obuyinkimbinkimbi bezakhi ezibalulekile zomsoco,
  10. Amavithamini namaminerali: umhlahlandlela omfushane, umthombo
  11. UValentin Rebrov. Amaparele omuthi wendabuko. Izindlela zokupheka ezihlukile zabelaphi baseRussia.
  12. Ukuxhuma kweMagnesium. Impilo Nokuhlakanipha,
  13. U-Enoch Odame Anto, Peter Roberts, David Coall, Cornelius Archer Turpin, Eric Adua, Youxin Wang, Wei Wang. Ukuhlanganiswa kokuhlolwa kwesimo sezempilo esezingeni eliphakeme njengesimo sokubikezela i-preeclampsia kunconywa ngokuqinile ekuphathweni kwezokunakekelwa kwezempilo lapho ukhulelwe: isifundo esingahle sibe seqembu labantu baseGhana. Ijenali ye-EPMA, 2019; 10 (3): 211 INGXELO: 10.1007 / s13167-019-00183-0
  14. U-Olivier Cunrath noDirk Bumann. Isikhungo sokumelana ne-SLC11A1 sikhawulela ukukhula kweSalmonella ngokusebenzisa ukuncishwa kwe-magnesium. Isayensi, i-2019 DOI: 10.1126 / science.aax7898
  15. UMan Liu, u-Euy-Myoung Jeong, u-Hong Liu, u-An Xie, u-Eui Young So, u-Guangbin Shi, u-Eun Jeong, u-Anyu Zhou, u-Samuel C. Dudley. Ukwengeza kweMagnesium kuthuthukisa ukusebenza kwesifo sikashukela se-mitochondrial kanye nenhliziyo ye-diastolic. I-JCI Insight, 2019; 4 (1) INGXENYE: 10.1172 / jci.insight.123182
  16. Indlela i-magnesium engasithuthukisa ngayo isikhumba sakho - kusuka ekulweni nokuguga kuye kumqubuko omdala,
  17. Izizathu eziyi-8 zokucabanga nge-Magnesium yokulahlekelwa isisindo,
  18. Amaqiniso we-Magnesium, umthombo
  19. Izinto zezingane. Magnesium,
  20. Magnesium. Ngabe kukhona ukuhlangana neminye imithi?
  21. Okudingayo ukwazi nge-magnesium nokulala kwakho,
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