Magnesium (MG)

Brief description

Magnesium (Mg) yana ɗaya daga cikin ma'adanai masu ɗimbin yawa a yanayi kuma na huɗu mafi ma'adanai a cikin rayayyun halittu. Yana da hannu a yawancin halayen halayen rayuwa kamar su samar da kuzari, kira na nucleic acid da sunadarai, da halayen oxyidative. Magnesium yana da matukar mahimmanci ga lafiyar tsarin rigakafi da juyayi, tsokoki da kwarangwal. Yin hulɗa tare da wasu abubuwan alama (alli, sodium, potassium), yana da matukar mahimmanci ga lafiyar jikin gaba ɗaya[1].

Magnesium mai wadataccen abinci

An nuna kusan wadataccen MG a cikin 100 g na samfur[3]:

Bukatar yau da kullun

A cikin 1993, Kwamitin Kimiyya na Turai game da Gina Jiki ya ƙaddara cewa karɓar sinadarin magnesium kowace rana ga babban mutum zai zama 150 zuwa 500 MG kowace rana.

Dangane da binciken bincike, Hukumar Abinci da Abinci ta Amurka ta kafa Abinda aka ba da Shawara (RDA) don magnesium a 1997. Ya dogara da shekaru da jinsi na mutum:

A cikin 2010, an gano cewa kusan 60% na manya a Amurka basa cin isasshen magnesium a cikin abincin su.[4].

Buƙatar yau da kullun na magnesium yana ƙaruwa tare da wasu cututtuka: girgizar yara jarirai, hyperlipidemia, guba na lithium, hyperthyroidism, pancreatitis, hepatitis, phlebitis, cututtukan jijiyoyin jini, arrhythmia, guoxin guba.

Bugu da kari, an shawarci mafi yawan magnesium da amfani lokacin da:

  • shan barasa: an tabbatar da cewa yawan shan barasa yana haifar da ƙara fitar da magnesium ta cikin kodan;
  • shan wasu magunguna;
  • shayar da jarirai da yawa;
  • a lokacin tsufa: Karatu da yawa sun nuna cewa yawan shan magnesium a cikin tsofaffi galibi bai isa ba, duka saboda dalilai na ilimin lissafi, kuma saboda wahalar shirya abinci, siyan kayan masarufi, da sauransu.

Abun buƙata na yau da kullun don magnesium yana raguwa tare da aikin koda mara kyau. A irin wannan yanayi, yawan ƙwayar magnesium a cikin jiki (da farko yayin shan abubuwan ƙoshin abinci) na iya zama mai guba.[2].

Muna ba da shawarar ku san kanku da kewayon Magnesium (Mg) a babban kantin sayar da kan layi na duniya don samfuran halitta. Akwai samfura sama da 30,000 masu mu'amala da muhalli, farashi masu kyau da haɓakawa na yau da kullun, akai-akai 5% rangwame tare da lambar kiran kasuwa CGD4899, ana samun jigilar kayayyaki kyauta a duk duniya

Amfanin magnesium da illa a jiki

Fiye da rabin magnesium na jiki ana samunsa ne a ƙasusuwa, inda yake taka muhimmiyar rawa wajen haɓaka da kiyaye lafiyar su. Yawancin sauran ma'adinan ana samun su ne a cikin tsokoki da kuma kayan taushi, kuma kashi 1% ne kawai ke cikin ruwa mai yawa. Magnesium na ƙashi yana aiki azaman tafki don kiyaye daidaituwar ƙwayar magnesium cikin jini.

Magnesium yana da hannu cikin sama da manyan abubuwa 300 na haɗuwa kamar haɗakar kayan halittarmu (DNA / RNA) da sunadarai, a cikin girma da haifuwa da ƙwayoyin halitta, da samarwa da adana makamashi. Magnesium na da mahimmanci ga samuwar babban sinadarin kuzari na jiki - adenosine triphosphate - wanda dukkan kwayarmu ke bukata[10].

Amfanin kiwon lafiya

  • Magnesium yana cikin ɗaruruwan halayen biochemical a cikin jiki. Magnesium duk kwayoyin jikin mu suna buƙata, ba tare da togiya ba, don samar da makamashi, samar da sunadarai, kiyaye ƙwayoyin halitta, tsokoki da tsarin juyayi.
  • Magnesium na iya inganta ayyukan wasanni. Dogaro da wasanni, jiki yana buƙatar ƙarin magnesium 10-20%. Yana taimakawa cikin jigilar glucose zuwa tsokoki da kuma sarrafa lactic acid, wanda zai haifar da ciwo bayan motsa jiki. Bincike ya nuna cewa haɓakawa tare da magnesium yana ƙaruwa a motsa jiki a cikin ƙwararrun athletesan wasa, tsofaffi, da waɗanda ke da yanayin rashin lafiya na yau da kullun.
  • Magnesium yana taimakawa wajen yaƙar bakin ciki. Magnesium yana taka muhimmiyar rawa a cikin aikin kwakwalwa da daidaita yanayin, kuma ƙananan matakan cikin jiki suna haɗuwa da haɗarin ɓacin rai. Wasu masana kimiyya sunyi imanin cewa rashin magnesium a cikin abincin zamani na iya zama sanadiyyar lamura da yawa na baƙin ciki da sauran cututtukan ƙwaƙwalwa.
  • Magnesium yana da kyau ga mutanen da ke da ciwon sukari na 2. Bincike ya nuna cewa kashi 48% na mutanen da ke da ciwon sukari na 2 suna da ƙananan matakan magnesium. Wannan na iya lalata ikon insulin don sarrafa matakan sukarin jini. Wani binciken ya gano cewa mutanen da ke dauke da ciwon sikari na 2 wadanda ke shan magnesium mai yawa a kowace rana sun sami gagarumin ci gaba a cikin sukarin jini da matakan haemoglobin.
  • Magnesium yana taimakawa rage matakan hawan jini. Wani bincike ya gano cewa mutanen da ke shan MG 450 na magnesium a kowace rana sun sami raguwa mai yawa a cikin karfin jini na systolic da diastolic. Ya kamata a lura cewa sakamakon binciken an lura da shi ga mutanen da ke da hawan jini, kuma bai haifar da wani canji ga mutanen da ke da cutar hawan jini ta al'ada ba.
  • Magnesium yana da magungunan anti-inflammatory. Beenarancin magnesium an danganta shi da kumburi na yau da kullun, wanda shine abin da ke taimakawa ga tsufa, kiba, da cutar mai ɗorewa. Bincike ya nuna cewa yara, tsofaffi, mutane masu kiba da mutanen da ke fama da ciwon sukari suna da ƙananan matakan magnesium na jini da kuma ƙara alamun alamun kumburi.
  • Magnesium na iya taimakawa wajen hana ƙaura. Wasu masu bincike sunyi imanin cewa mutanen da ke fama da ƙaura suna iya fuskantar rashi na magnesium fiye da wasu. A cikin binciken daya, kari tare da gram 1 na magnesium wanda ya taimaka sauƙaƙe saurin ƙaura ta ƙaura da sauri fiye da magani na al'ada. Bugu da ƙari, abinci mai wadataccen magnesium na iya taimakawa rage alamun ƙaura.
  • Magnesium yana rage juriya na insulin. Rashin juriya na insulin shine ɗayan manyan abubuwan da ke haifar da nau'in ciwon sukari na 2. An rarrabe shi da raunin ƙarfin tsoka da ƙwayoyin hanta don ɗaukar sukari da kyau daga jini. Magnesium yana taka muhimmiyar rawa a cikin wannan tsari. Bugu da ƙari, matakan insulin masu yawa suna haɓaka adadin magnesium da aka fitar a cikin fitsari.
  • Magnesium yana taimakawa tare da PMS. Magnesium yana taimakawa tare da alamun PMS kamar riƙe ruwa, ƙwanƙwasa ciki, gajiya, da rashin hankali[5].

Narkewar abinci

Tare da ƙarancin rashi na magnesium, tambayar sau da yawa tana tasowa: yadda ake samun isasshen sa daga abincin ku na yau da kullun? Mutane da yawa ba su san gaskiyar cewa adadin magnesium a cikin abincin zamani ya ragu sosai. Misali, kayan lambu sun ƙunshi magnesium- 25-80%, kuma lokacin sarrafa taliya da burodi, kashi 80-95% na duk magnesium ya lalace. Majiyoyin magnesium, waɗanda aka taɓa amfani da su sosai, sun ragu a cikin karni na baya saboda aikin masana'antu da canjin abinci. Abincin da ya fi wadata a cikin magnesium shine wake da goro, kayan lambu masu ganye, da hatsi kamar su shinkafa launin ruwan kasa da alkama duka. Idan aka ba da halaye na cin abinci na yanzu, mutum zai iya fahimtar yadda yake da wahalar kaiwa ga shawarar 100% na yau da kullun don magnesium. Yawancin abincin da ke ɗauke da sinadarin magnesium ana cinye su da kaɗan.

Yawan shan magnesium shima ya banbanta, wani lokacin yakan kai kasa da 20%. Amfani da magnesium yana da tasiri daga abubuwa kamar su phytic da oxalic acid, magungunan da aka sha, shekarunsu, da kuma abubuwan da suka shafi halittar mutum.

Akwai manyan dalilai guda uku da yasa bamu samun isasshen magnesium daga abincinmu:

  1. 1 sarrafa kayan abinci na masana'antu;
  2. 2 abun da ke cikin ƙasa wanda samfurin ya girma;
  3. 3 canje-canje a cikin halaye na cin abinci.

Aikin abinci da gaske ya raba tushen kayan abinci na shuka zuwa abubuwa - don sauƙin amfani da rage lalacewa. Lokacin sarrafa hatsi zuwa farar gari, ana cire ƙwayar da ƙwayar cuta. Lokacin sarrafa tsaba da kwaya zuwa cikin mai mai ƙanshi, abinci yana da zafi sosai kuma abun cikin magnesium yana da nakasa ko cirewa ta abubuwan sunadarai. 80-97 bisa dari na magnesium an cire shi daga hatsi mai ladabi, kuma an cire aƙalla abubuwa masu gina jiki ashirin a cikin gari mai ladabi. Guda biyar daga cikin waɗannan ana ƙara su lokacin da aka “wadatar da su,” kuma magnesium ba ɗaya daga cikinsu bane. Bugu da kari, yayin sarrafa abinci, adadin adadin kuzari yana ƙaruwa. Tatattara sukari yana asarar dukkan magnesium. Molasses, wanda aka cire shi daga kanjin sukari yayin yin kwasfa, ya ƙunshi har zuwa 25% na darajar magnesium a cikin cokali ɗaya. Babu shi a cikin sukari kwata-kwata.

Ƙasar da ake noman samfuran a cikinta kuma tana da tasiri mai yawa akan adadin abubuwan gina jiki da ke cikin waɗannan samfuran. Masana sun ce ingancin amfanin gonakin mu yana raguwa sosai. Alal misali, a Amurka, abubuwan gina jiki a cikin ƙasa sun ragu da kashi 40 cikin 1950 idan aka kwatanta da XNUMX. Dalilin haka ana daukarsa a matsayin ƙoƙari na ƙara yawan amfanin ƙasa. Kuma idan amfanin gona ya yi girma da sauri, ba sa iya samar da abinci ko sha a kan lokaci. Yawan magnesium ya ragu a duk kayan abinci - nama, hatsi, kayan lambu, 'ya'yan itatuwa, kayan kiwo. Bugu da ƙari, magungunan kashe qwari suna lalata kwayoyin halitta da ke ba da tsire-tsire masu gina jiki. Yana rage adadin ƙwayoyin cuta masu ɗaure bitamin a cikin ƙasa da tsutsotsin ƙasa[6].

A cikin 2006, Hukumar Lafiya ta Duniya ta buga bayanai cewa kashi 75% na manya suna cin abincin da ke dauke da karancin magnesium.[7].

Haɗin abinci mai lafiya

  • Magnesium + bitamin B6. Magnesium da ake samu a cikin goro da tsaba yana taimakawa daidaita hawan jini, hana ƙwayar jijiyoyin jini, da kuma kula da bugun zuciya na yau da kullun. Vitamin B6 yana taimaka wa jiki shan magnesium. Don ƙara yawan allurar magnesium, gwada abinci kamar almond, alayyafo; kuma don yawan adadin bitamin B6, zaɓi albarkatun 'ya'yan itatuwa da kayan marmari kamar ayaba.
  • Magnesium + Vitamin D. Vitamin D yana taimakawa daidaita karfin jini da inganta lafiyar zuciya. Amma don a cika shi sosai, yana buƙatar magnesium. Ba tare da magnesium ba, ba za a iya canza bitamin D zuwa sigar sa mai aiki ba, calcitriol. Madara da kifi sune tushen tushen bitamin D, kuma ana iya haɗa su da alayyafo, almond da baƙar fata. Bugu da ƙari, ana buƙatar alli don shan bitamin D.[8].
  • Magnesium + bitamin B1. Magnesium yana da mahimmanci don jujjuyawar maganin zuwa yanayin aikinta, haka kuma ga wasu enzymes masu dogaro da takin.
  • Magnesium + potassium. Ana buƙatar magnesium don assimilation na potassium cikin ƙwayoyin jiki. Kuma daidaitaccen hadewar magnesium, calcium, da potassium na iya rage haɗarin bugun jini.[9].

Magnesium abu ne mai mahimmanci na lantarki kuma ya zama dole a hade tare da alli, potassium, sodium, kazalika da phosphorus da abubuwa da yawa da ke cikin ma'adinai da gishiri. 'Yan wasa suna girmama shi sosai, galibi idan aka haɗa shi da zinc, don tasirin sa akan ƙarfin juriya da murmurewar tsoka, musamman idan aka haɗa shi da isasshen ruwan sha. Electrolytes suna da mahimmanci ga kowane sel a cikin jiki kuma suna da matukar mahimmanci don ingantaccen aikin salula. Suna da matukar mahimmanci a kyale sel su samar da kuzari, don daidaita ruwa, samar da ma'adanai da ake buƙata don jin daɗi, ayyukan ɓoye, raunin membrane da aikin salula gaba ɗaya. Suna samar da wutar lantarki, tsokar kwangila, motsa ruwa da ruwaye a jiki, kuma suna shiga cikin wasu ayyuka daban -daban.

Concentrationididdigar lantarki a cikin jiki yana sarrafawa ta hanyoyi daban-daban, yawancin ana samar da su a cikin kodan da glandon adrenal. Na'urori masu auna firikwensin cikin ƙwayoyin koda na musamman suna lura da adadin sodium, potassium da ruwa a cikin jini.

Ana iya kawar da wutan lantarki daga jiki ta hanyar zufa, fitsari, amai, da fitsari. Yawancin cututtukan ciki (ciki har da shayarwar ciki) suna haifar da ƙarancin ruwa, kamar yadda maganin warkewa da mummunan rauni na nama kamar ƙonewa. A sakamakon haka, wasu mutane na iya fuskantar hypomagnesemia - rashin magnesium a cikin jini.

Dokokin dafa abinci

Kamar sauran ma'adanai, magnesium yana jure zafi, iska, acid, ko cakuda wasu abubuwa.[10].

A aikin likita

Hawan jini da ciwon zuciya

Sakamako daga gwaji na asibiti ta amfani da sinadarin magnesium don magance cutar hawan jini mara haɗari suna rikici. Ana buƙatar gwajin gwaji na dogon lokaci don sanin idan magnesium yana da fa'idar warkewa ga mutanen da ke da hauhawar jini mai mahimmanci. Koyaya, magnesium yana da mahimmanci don lafiyar zuciya. Wannan ma'adanai yana da mahimmanci musamman wajen kiyaye bugun zuciya na yau da kullun kuma likitoci sukan yi amfani da shi don magance arrhythmias, musamman a cikin mutane masu fama da ciwon zuciya. Koyaya, sakamako daga karatu ta amfani da magnesium don magance waɗanda suka kamu da bugun zuciya sun kasance masu saɓani. Yayinda wasu karatuttukan suka bayar da rahoton rage mace-mace da kuma rage arrhythmias da inganta hawan jini, sauran binciken ba su nuna irin wannan tasirin ba.

AKAN WANNAN MAGANA:

Ciwon bugun jini. Samfura masu amfani da haɗari.

bugun jini

Nazarin yawan jama'a ya nuna cewa mutanen da ke da ƙananan magnesium a cikin abincinsu na iya samun haɗarin bugun jini mafi girma. Wasu shaidun asibiti na farko sun nuna cewa magnesium sulfate na iya zama mai amfani wajen maganin bugun jini ko kuma rikicewar lokaci na samar da jini zuwa wani yanki na kwakwalwa.

Preeclampsia

Wannan yanayin ne da ke nuna tsananin ƙaruwar hauhawar jini a cikin watanni uku na ciki. Matan da ke dauke da cutar rigakafin jini na iya haifar da kamuwa, wanda ake kira eclampsia. Maganin kwayar cutar magnesium magani ne don hana ko magance cututtukan da ke tattare da eclampsia.

ciwon

Nau'in ciwon sukari na 2 yana da alaƙa da ƙananan matakan magnesium a cikin jini. Akwai shaidu daga bincike na asibiti cewa yawan cin abincin magnesium na iya kare kan ci gaban ciwon sukari na 2. An gano magnesium don inganta ƙwarewar insulin, yana rage haɗarin kamuwa da ciwon sukari irin na 2. Bugu da kari, karancin magnesium a cikin masu ciwon suga na iya rage garkuwar su, yana sanya su zama masu saurin kamuwa da cuta.

osteoporosis

Ana samun nakasuwar sinadarin calcium, bitamin D, magnesium da sauran ma'adanai da aka gano cewa suna taka rawa wajen ci gaban cutar sanyin kashi. Samun isasshen alli, magnesium da bitamin D, haɗe da abinci mai kyau da motsa jiki yayin ƙuruciya da girma, shine babban matakin kariya ga maza da mata.

AKAN WANNAN MAGANA:

Abinci ga migraines. Samfura masu amfani da haɗari.

migraine

Matakan magnesium galibi sunfi ƙananan waɗanda ke fama da ƙaura, gami da yara da matasa. Bugu da ƙari, wasu nazarin asibiti suna nuna cewa magnesium kari na iya rage tsawon lokacin ƙaura da yawan shan magani.

Wasu masana sunyi imanin cewa magnesium na baka na iya zama madaidaicin madadin maganin magani don mutanen da ke fama da ƙaura. Magnesium kari na iya zama zaɓi mai amfani ga waɗanda ba za su iya shan shan magani ba saboda sakamako masu illa, ciki, ko cututtukan zuciya.

fuka

Wani bincike da aka gudanar kan yawan jama'a ya nuna cewa rashin cin abincin magnesium na iya zama alaƙa da haɗarin kamuwa da asma ga yara da manya. Bugu da kari, wasu nazarin asibiti sun nuna cewa magnesium da ke shaka da kuma shakar iska na iya taimakawa wajen magance saurin kamuwa da cutar asma ga yara da manya.

Rashin Kulawa / Rashin Tsarin Hankali (ADHD)

Wasu masana sun yi imanin cewa yara masu fama da raunin hankali / rashin ƙarfi (ADHD) na iya samun rashi ƙarancin magnesium, wanda ke bayyana kansa a cikin alamun bayyanar cututtuka irin su rashin hankali da rage natsuwa. A cikin binciken asibiti daya, kashi 95% na yara masu ADHD sun sami karancin magnesium. A wani binciken asibiti, yaran da ke dauke da ADHD waɗanda suka sami magnesium sun nuna kyakkyawan ci gaba a ɗabi'a, yayin da waɗanda suka karɓi magani na yau da kullun ba tare da magnesium sun nuna mummunan hali ba. Waɗannan sakamakon suna ba da shawarar cewa ƙarin magnesium na iya zama da amfani ga yara masu fama da ADHD.

AKAN WANNAN MAGANA:

Abincin abinci don maƙarƙashiya. Samfura masu amfani da haɗari.

maƙarƙashiya

Shan magnesium yana da laxative sakamako, yana sauƙaƙa yanayi yayin maƙarƙashiya.[20].

Rashin haihuwa da zubar ciki

Smallaramin binciken asibiti na mata da mata marasa haihuwa tare da tarihin ɓarin ciki ya nuna cewa ƙananan matakan magnesium na iya lalata haihuwa da ƙara haɗarin zubar ciki. An ba da shawarar cewa magnesium da selenium su kasance bangare ɗaya na maganin haihuwa.

Cutar cutar sankara (PMS)

Shaidun kimiyya da kwarewar asibiti sun nuna cewa karin magnesium na iya taimakawa wajen taimakawa alamomin da ke hade da PMS, kamar kumburin ciki, rashin bacci, kumburin kafa, samun nauyi, da taushin nono. Ari da, magnesium na iya taimakawa haɓaka yanayi a cikin PMS.[4].

Matsaloli da matsalolin bacci

Rashin bacci alama ce ta gama gari na rashin magnesium. Mutanen da ke da ƙarancin matakan magnesium galibi suna fuskantar bacci marar nutsuwa, galibi suna farkawa da daddare. Kula da ƙarancin magnesium sau da yawa yakan haifar da zurfin, karin sautin bacci. Magnesium yana taka muhimmiyar rawa wajen kiyaye bacci mai zurfin komowa ta hanyar kiyaye ƙoshin lafiya na GABA (mai juya kwayar cutar da ke daidaita bacci). Bugu da ƙari, ƙananan matakan GABA a cikin jiki na iya sa ya zama da wuya a shakata. Magnesium shima yana taka muhimmiyar rawa wajen daidaita tsarin mayar da martani ga damuwar jiki. Rashin magnesium da aka haɗu da ƙara damuwa da damuwa[21].

A ciki

Mata da yawa masu juna biyu suna korafin ciwon jiki da rashin jin ciwo na ciki wanda ka iya faruwa saboda karancin magnesium. Sauran alamun rashin isasshen magnesium sune bugun zuciya da gajiya. Dukansu, kamar wannan, har yanzu basu zama dalilin damuwa ba, amma, duk da haka, ya kamata ku saurari alamun jikinku kuma, mai yiwuwa, kuyi gwajin ƙarancin magnesium. Idan rashi mai tsanani na magnesium ya auku yayin daukar ciki, mahaifa ta rasa ikon shakatawa. Sakamakon haka, kamuwa yana faruwa, wanda zai iya haifar da ƙarancin wuri - kuma ya haifar da haihuwa da wuri a cikin mawuyacin hali. Tare da rashi na magnesium, tasirin daidaitawa akan tsarin zuciya da jijiyar jiki ya daina kuma haɗarin haɓaka hauhawar jini a cikin mata masu ciki yana ƙaruwa. Bugu da kari, karancin magnesium shine ake zaton shine ya haifar da cutar yoyon fitsari da kuma yawan tashin zuciya yayin daukar ciki.

A cikin maganin gargajiya

Magungunan gargajiya na gargajiya suna gane tasirin magnesium na yau da kullun. Bugu da ƙari, bisa ga girke-girke na jama'a, magnesium yana da diuretic, choleretic da cututtukan antimicrobial. Yana hana tsufa da kumburi[11]Daya daga cikin hanyoyin da magnesium ke shiga cikin jiki shine ta hanyar transdermal - ta fata. Ana shafa shi ta hanyar shafa magnesium chloride a cikin fatar a cikin yanayin mai, gel, gishirin wanka ko ruwan shafa fuska. Wanke ƙafa na magnesium chloride shima hanya ce mai tasiri, tunda ƙwallon ƙafa yana ɗayan ɗayan samfuran jiki. 'Yan wasa, chiropractors, da masu warkarwa suna amfani da magnesium chloride ga tsokoki masu haɗari da haɗin gwiwa. Wannan hanya ba kawai tana ba da tasirin magnesium na likita ba, amma har ma da amfanin tausa da shafa wuraren da abin ya shafa.[12].

A binciken kimiyya

  • Wata sabuwar hanya don yin hasashen haɗarin cutar sanyin jarirai. Masu binciken Ostireliya sun kirkiro hanyar da za su yi hasashen fara cutar mai juna biyu mai matukar hatsari da ke kashe mata 76 da yara rabin miliyan a kowace shekara, galibi a kasashe masu tasowa. Hanya ce mai sauki kuma mai arha don hango yadda ake samun cutar cizon sauro, wanda zai iya haifar da rikitarwa ga mata da yara, gami da kwakwalwar mahaifiya da ciwon hanta da kuma haihuwa da wuri. Masu binciken sun tantance lafiyar mata masu juna biyu 000 ta hanyar amfani da tambayoyi na musamman. Hada matakan gajiya, lafiyar zuciya, narkewar abinci, rigakafi, da lafiyar hankali, tambayoyin yana samar da “cikakkiyar lafiyar lafiya.” Bugu da ari, an haɗa sakamakon tare da gwajin jini wanda ya auna matakan alli da magnesium a cikin jini. Masu bincike sun iya yin hasashen daidai game da ci gaban cutar shan inna a kusan kashi 593 na al'amuran.[13].
  • Sabbin bayanai kan yadda magnesium ke kare kwayoyin halitta daga kamuwa da cuta. Lokacin da cututtukan cuta ke shiga cikin kwayoyin halitta, jikinmu yakan yake su ta amfani da hanyoyi daban-daban. Masu bincike a Jami'ar Basel sun iya nuna ainihin yadda kwayoyi ke sarrafa kwayoyin cuta masu shiga. Wannan tsarin yana haifar da karancin magnesium, wanda hakan ke iyakance ci gaban kwayoyin cuta, masu binciken sun bayar da rahoto. Don kaucewa “haɗuwa” da ƙwayoyin garkuwar jiki, wasu ƙwayoyin cuta sukan mamaye kuma su ninka a cikin ƙwayoyin jikin. Koyaya, waɗannan ƙwayoyin suna da dabaru daban-daban don kiyaye ƙwayoyin cuta a cikin intracellular. Masana kimiyya sun gano cewa magnesium yana da mahimmanci ga haɓakar ƙwayoyin cuta a cikin ƙwayoyin mahallin. Yunwar Magnesium wani abu ne mai sanya damuwa ga kwayoyin cuta, wanda yake dakatar da ci gaban su da haifuwarsu. Kwayoyin da cutar ta shafa sun taƙaita wadatar magnesium ga waɗannan ƙwayoyin cuta na ciki, don haka yaƙi da cututtuka [14].
  • Wata sabuwar hanyar magance zafin zuciya. Bincike ya nuna cewa sinadarin magnesium yana inganta ciwan zuciya a baya. A cikin wata takardar bincike, masana kimiyya a Jami'ar Minnesota sun gano cewa za a iya amfani da magnesium don magance cututtukan zuciya na diastolic. “Mun gano cewa bugun zuciya na mitochondrial oxidative danniya na iya haifar da cutar diastolic. Tun da magnesium yana da mahimmanci don aikin mitochondrial, mun yanke shawarar gwada ƙarin azaman magani, ”in ji shugaban binciken. “Yana cire rauni mai rauni na zuciya wanda ke haifar da gazawar zuciya.” Kiba da ciwon sukari sanannun abubuwan haɗari ne ga cututtukan zuciya. Masu binciken sun gano cewa karin magnesium ya inganta aikin mitochondrial da matakan glucose na jini a cikin batutuwa. [15].

A cikin kayan kwalliya

Ana amfani da Magnesium oxide sau da yawa a cikin samfuran kula da kyau. Yana sha da mattifying. Bugu da ƙari, magnesium yana rage kuraje da kumburi, rashin lafiyar fata, kuma yana tallafawa aikin collagen. Ana samun shi a cikin magunguna masu yawa, lotions da emulsions.

Daidaita magnesium a jiki shima yana shafar yanayin fata. Rashin sa yana haifar da raguwar matakin mai mai mai kan fata, wanda ke rage laushi da kuzari. A sakamakon haka, fatar ta zama bushe kuma ta rasa sautinta, wrinkles sun bayyana. Wajibi ne a fara kula da isasshen adadin magnesium a jiki bayan shekaru 20, lokacin da matakin antioxidant glutathione ya kai kololuwa. Bugu da kari, magnesium yana tallafawa tsarin garkuwar jiki mai kyau, wanda ke taimakawa wajen yaki da illolin cutuka da kwayoyin cuta akan lafiyar fata.[16].

Don rage kiba

Duk da yake magnesium kadai baya shafar asarar nauyi kai tsaye, yana da babban tasiri akan wasu abubuwan da ke haifar da asarar nauyi:

  • yana tasiri tasirin metabolism cikin jiki;
  • rage damuwa da inganta ingancin bacci;
  • cajin sel tare da kuzarin da ya dace don wasanni;
  • yana taka muhimmiyar rawa wajen rage tsoka;
  • yana taimakawa wajen inganta ingantaccen horo da juriya;
  • yana tallafawa lafiyar zuciya da kuma motsa jiki;
  • taimaka wajen yaki da kumburi;
  • inganta yanayi[17].

Sha'ani mai ban sha'awa

  • Magnesium yaji da tsami. Ara shi a ruwan sha yana sanya shi ɗan ƙarami.
  • Magnesium shine mafi girman ma'adinai na 9 a cikin sararin samaniya kuma na 8 mafi yawan ma'adinai a saman Duniya.
  • Magnesium an fara nuna shi ne a 1755 daga masanin kimiyyar ɗan asalin Scotland Joseph Black, kuma na farko an ware shi a cikin 1808 daga masanin kimiyyar hada magunguna na Ingila Humphrey Davey.[18].
  • Magnesium an dauke shi ɗaya tare da alli tsawon shekaru.[19].

Magnesium cutarwa da gargaɗi

Alamomin rashi na magnesium

Rashin ƙarancin Magnesium ba safai ba ne a cikin lafiyayyun mutane waɗanda ke cin daidaitaccen abinci. Hadarin rashi na magnesium ya karu a cikin mutanen da ke fama da cututtukan ciki, cututtukan koda, da kuma yawan shan giya. Bugu da kari, shan magnesium a cikin hanyar narkewar abinci yana da saurin raguwa, kuma fitar magnesium a cikin fitsari yakan karu da shekaru.

Kodayake ƙarancin rashi na magnesium yana da wuya, an nuna shi da gwaji don haifar da ƙarancin sinadarin calcium da potassium, alamun jijiyoyin jiki da tsoka (alal misali, spasms), asarar ci, tashin zuciya, amai, da canjin halaye.

Yawancin cututtukan da ke ci gaba - cutar Alzheimer, nau'in ciwon sukari na 2, hauhawar jini, cututtukan zuciya, ƙaura, da ADHD - an haɗa su da hypomagnesemia[4].

Alamomin wuce haddi na magnesium

An lura da sakamako masu illa daga yawan magnesium (misali, gudawa) tare da ƙarin magnesium.

Mutanen da ke fama da rashin aikin koda suna cikin haɗarin tasirin illa yayin shan magnesium.

Levelsaukakar matakan magnesium a cikin jini (“hypermagnesemia”) na iya haifar da raguwar bugun jini (“hypotension”). Wasu daga cikin tasirin guba na magnesium, irin su kasala, rudani, bugun zuciya mara kyau, da nakasa aiki na koda, ana alakanta su da tsananin hauhawar jini. Yayinda cutar hypermagnesemia ke tasowa, raunin tsoka da matsalar numfashi na iya faruwa.

Yin hulɗa tare da magunguna

Magnesium kari na iya hulɗa tare da wasu magunguna:

  • antacids na iya lalata sha na magnesium;
  • wasu maganin rigakafi suna shafar aikin tsoka, kamar magnesium - shan su a lokaci guda na iya haifar da matsalolin tsoka;
  • shan magungunan zuciya na iya ma'amala da tasirin magnesium akan tsarin zuciya;
  • lokacin shan ku tare da magungunan ciwon sukari, magnesium na iya sanya ku cikin haɗarin ƙananan sukarin jini;
  • ya kamata ku yi hankali lokacin shan magnesium tare da kwayoyi don shakatawa tsokoki;

Idan kana shan wasu magunguna ko kari, tuntuɓi ƙwararren likita[20].

Bayanan bayanai
  1. Costello, Rebecca et al. “.” Ci gaban abinci mai gina jiki (Bethesda, Md.) Juzu'i. 7,1 199-201. 15 Janairu. 2016, doi: 10.3945 / an.115.008524
  2. Jennifer J. Otten, Jennifer Pitzi Hellwig, da Linda D. Meyers. "Magnesium." Takaddun Abincin Abincin Abinci: Babban Jagora don Bukatun Abinci. Makarantun Ilimi na kasa, 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, T. Maɓalli, M. Touvier, M. Niravong, et al. "Bambanci a cikin Tsarin,, Magnesium, da kuma a cikin 10asashe 63 a cikin Binciken Turai mai yiwuwa game da Ciwon daji da Nazarin Abinci." Jaridar Turai ta Clinical Gina Jiki 4.S2009 (101): S21-XNUMX.
  4. Magnesium. Tushen Nutri-Facts
  5. 10 Fa'idodin Kiwan Lafiya na Magnesium,
  6. Magnesium a cikin Abinci: Labari mara kyau game da Tushen Abincin Magnesium,
  7. Hukumar Lafiya Ta Duniya. Calcium da Magnesium a cikin Ruwan Shan ruwa: mahimmancin lafiyar jama'a. Geneva: Kungiyar Lafiya ta Duniya Press; 2009.
  8. 6 Mafi Kyawun Kayan Gini don Zuciyar ku,
  9. Vitamin da Haɗin Ma'adanai: Cikakken Dangantakar Mahimman abubuwan gina jiki,
  10. Vitamin da Ma'adanai: taƙaitaccen jagora, tushe
  11. Valentin Rebrov. Lu'ulu'u na maganin gargajiya. Kayan girke-girke na musamman na masu warkarwa a Rasha.
  12. Haɗin Magnesium. Lafiya da Hikima,
  13. Enoch Odame Anto, Peter Roberts, David Coall, Cornelius Archer Turpin, Eric Adua, Youxin Wang, Wei Wang. Haɗuwa da ƙimar matsayin ƙimar kiwon lafiya a matsayin ma'auni don hangen nesa na alamomin da aka ba da shawarar sosai don kula da lafiyar ciki a cikin ciki: mai yiwuwa ƙungiyar haɗin gwiwa a cikin jama'ar Ghana. Jaridar EPMA, 2019; 10 (3): 211 DOI: 10.1007 / s13167-019-00183-0
  14. Olivier Cunrath da Dirk Bumann. Yanayin juriya na rundunar SLC11A1 yana ƙuntata ci gaban Salmonella ta hanyar rashi magnesium. Kimiyya, 2019 DOI: 10.1126 / science.aax7898
  15. Man Liu, Euy-Myoung Jeong, Hong Liu, An Xie, Eui Young So, Guangbin Shi, Go Eun Jeong, Anyu Zhou, Samuel C. Dudley. Arin magnesium yana inganta mitochondrial na ciwon sukari da aikin diastolic na zuciya. JCI Insight, 2019; 4 (1) DOI: 10.1172 / jci.insight.123182
  16. Ta yaya magnesium zai inganta fata - daga tsufa zuwa tsufa,
  17. 8 Dalilai da za a Yi la'akari da Magnesium don Rashin Nauyi,
  18. Gaskiyar Magnesium, tushe
  19. Abubuwa don Yara. Magnesium,
  20. Magnesium. Shin akwai ma'amala da wasu magunguna?
  21. Abin da ya kamata ku sani game da magnesium da bacci,
Sake buga kayan

An hana amfani da kowane abu ba tare da rubutaccen izininmu ba.

Dokokin tsaro

Gudanarwar ba ta da alhakin kowane yunƙuri na amfani da kowane girke-girke, shawara ko abinci, kuma ba ta da tabbacin cewa bayanin da aka ƙayyade zai taimaka ko cutar da ku da kanku. Yi hankali kuma koyaushe tuntuɓi likitan da ya dace!

Karanta kuma game da wasu ma'adanai:

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