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Magnesium (Mg) wani ma'adinai ne mai mahimmanci don aikin da ya dace na jikin mutum. Ya fito ne daga dangin alkaline duniya.
Yana wakiltar 5g ga mutum 70 kg (1).
Magnesium yana shiga cikin hadakar furotin, a cikin aikin tsokoki, a bugun zuciya, a cikin kasusuwa, da kuma metabolism gaba daya. Yana samun kuzari daga abincin da muke cinyewa don sake rarraba shi cikin jikin ɗan adam.
Idan akwai rashi. Menene alamun rashin magnesium da kuma yadda za a magance su?
Alamomin rashin magnesium
Wucin lokaci
Magnesium yana taimakawa samar da makamashi a jiki. Don haka yana da mahimmanci a cinye isasshen adadin magnesium don ci gaba da kamun kifi.
Akwai shi a cikin abincin da muke ci. Jikinmu ba ya samar da shi ko da yake yana da mahimmanci don aiki na kwayoyin mu. Wannan shine dalilin da ya sa yana da mahimmanci a ci abinci mai arziki a magnesium.
Rashin isasshen magnesium yana haifar da gajiya na yau da kullun, rashin maida hankali… (2)
Jijiya, damuwa, damuwa
Tun da magnesium yana haɓaka ayyuka na tsarin jin tsoro, kun fahimci cewa tsarin jin dadin ku zai kasance daga ma'auni idan kuna da ƙarancin magnesium. Mutanen da ke fama da rashi na magnesium suna da sauƙin fushi, kuma suna haɓaka damuwa ba tare da dalili ba.
Wani binciken da aka gudanar a Amurka ya nuna alaƙa tsakanin rashin magnesium a cikin jiki da yanayin rashin tausayi na marasa lafiya.
Don karanta: yadda ake warkar da bakin ciki ta dabi'a
cramps
Tare da rashi na magnesium, sau da yawa kuna fuskantar cramps da tingling a cikin gabobin. A gaskiya ma, magnesium yana ba da damar, a tsakanin sauran abubuwa, ƙwayar tsoka (3)
A cikin yanayin rashin ƙarfi, sau da yawa kuna jin tingling, cramps. Ƙafafun ƙafafu da hannaye sau da yawa suna jin rauni, ciwo.
Ƙwararren zuciya
Arrhythmia shine bugun zuciya da ba daidai ba. Magnesium yana samar da makamashin da ake bukata don tsokoki na jiki. Duk da haka, zuciya ita ce tsoka mafi girma tare da mahimmancin bukatun makamashi. Rashin Magnesium saboda haka yana haifar da bugun zuciya mara daidaituwa. Magnesium gabaɗaya yana kula da lafiyar zuciya.
maƙarƙashiya
Gaskiya ne cewa maƙarƙashiya ita ce tushen cututtuka da yawa. A cikin rashi na magnesium, maƙarƙashiya kuma alama ce mai mahimmanci. Maƙarƙashiya sau da yawa yana biye da rashin ci.
Dizziness, haske kai
Rashin magnesium kuma yana haifar da dizziness. Jiki a gaskiya ya fita daga ma'auni. Rashin gajiyar jikin ku yana amsawa da wannan dizziness.
Rashin barci, rashin natsuwa, katsewar barci
Magnesium gaba ɗaya yana inganta barci mai kyau. Lokacin da barcin ku yana ƙara damuwa, yana iya zama saboda rashi na magnesium. Wannan rashi yawanci yana haifar da rikicewar barci.
Rashin natsuwa, shagaltuwar hankali
Lokacin da kuke da ƙarancin magnesium, kuna da wahalar maida hankali, ƙaramar hayaniya ta ɗauke ku, ƙaramin hoto. Yana da matukar muhimmanci a tsaya a mai da hankali don kammala aikin ko cin jarrabawa, don haka mahimmancin shan magnesium akai-akai.
Nuna da zubar
Ga wasu mutane, rashin magnesium yana haifar da tashin zuciya har ma da amai.
Gajiya gabaɗaya, tausasawa
Tsokin ku ba sa karɓar kuzarin da ake buƙata, sun zama mara nauyi, suna da nauyi kuma kuna jin zafi a duk faɗin jiki. Ka yi tunani game da abincinka na magnesium, kamar yadda gajiya gaba ɗaya ɗaya ce daga cikin alamun rashin magnesium.
Magunguna masu yawa
Ciwon kai sau da yawa yana haifar da matsaloli tare da tsarin juyayi. Tun da magnesium yana da mahimmancin ma'adinai a cikin ci gaban tsarin jin tsoro, yana tafiya ba tare da faɗi cewa sau da yawa kuna fuskantar migraines idan akwai rashi na magnesium.
Don haka, likita Dokta Alexander Mauskop na Cibiyar Nazarin Neurology ta Amurka a New York ya nuna a cikin wani binciken da ke tsakanin rashi na magnesium da wasu cututtuka masu lalacewa irin su ciwon sukari na II da hauhawar jini. Ya kuma kara da cewa, kamata ya yi a rika shan sinadarin magnesium ba kawai don warkarwa ba musamman wajen rigakafin ciwon kai, ciwon kai da sauransu.
osteoporosis
Ƙara ƙarancin magnesium na iya haifar da osteoporosis a cikin dogon lokaci. Na al'ada tun da magnesium yana gyara makamashi a cikin ƙasusuwan mu, yana kare su ta wannan hanya.
hauhawar jini
Idan kun kasance mai saurin kamuwa da cutar hawan jini, hawan jinin ku zai fi girma idan kun kasance ƙasa da magnesium. Don haka kula da shan magnesium don hana hawan jini daga hawan.
Menene ayyukan magnesium a jikin ku?
Aiki mai kwantar da hankali
Ɗaya daga cikin manyan ayyuka na magnesium a cikin jiki shine magance damuwa (4). Yana kwantar da tsokoki, jijiyoyi. Yana iya zama kamar maras muhimmanci, amma yana da matuƙar mahimmanci ga daidaiton jikin ku. Godiya ga wannan aikin, zaku iya yaƙi da damuwa sosai, damuwa, ciwon kai, ciwon kai, rawar jiki.
Samuwar kashi
Godiya ga magnesium, calcium na iya shiga cikin kasusuwa don ƙarfafa su da kuma kare su. Don haka yana da mahimmanci ga samuwar kashi da girma da kuma kare hakora.
Kare tsokoki da gina DNA
Yana taimakawa shakatawa na tsoka. Hakanan yana ba da damar DNA don haɗawa da ƙasusuwa (5).
Magnesium da matsalolin zuciya
A cewar wani binciken da aka buga (6), a cikin yanayin ciwon zuciya na zuciya, magnesium yana aiki da tsayayya da yawan calcium a cikin kasusuwa. Don haka yana hana calcium shiga cikin ƙwayoyin myocardial.
Magnesium a haƙiƙa yana sarrafa shigar calcium cikin da tsakanin sel. Wannan yana taimakawa daidaita adadin calcium ɗin da jikin ku ke buƙata.
Bugu da ƙari, magnesium yana da tasirin vasodilator wanda ya ba shi damar fadada tasoshin jini kuma ya hana matsalolin zuciya da jijiyoyin jini.
Magnesium da kuma free radicals
Magnesium wani maganin antioxidant ne wanda ke taimakawa yaki da radicals kyauta. Ana samun waɗannan daga iskar oxygen da muke shaka. Free radicals suna da alhakin cututtukan cututtuka. Suna kuma da alhakin tsufa. Ta hanyar cinye adadin magnesium na yau da kullun, kuna ba jikin ku makaman da yake buƙata don yaƙar da ya dace da radicals kyauta da tsufa na ƙwayoyin ku.
Magani don yaki da ƙarancin magnesium
Shawarar shan magnesium
Ga mata, shawarar shan magnesium shine:
- 360 MG ga 'yan mata masu shekaru 14 zuwa 18
- 310 MG ga mata masu shekaru 19 zuwa 30
- 320 MG ga mata masu shekaru 31 da haihuwa
- Ga mata masu ciki, buƙatu ya fi girma.
Ga maza, shawarar shan magnesium shine:
- 410 MG ga maza masu shekaru 14-18
- 400 MG ga maza masu shekaru 19-30
- 420 MG ga maza masu shekaru 31 da haihuwa
Magnesium a matsayin kari na abinci
Maganin magnesium zai taimaka maka ban da abinci mai kyau. Anan ne zaɓinmu na ingantaccen kari don magance rashin magnesium:
Babu kayayyakin samu.
Abin da za a cinye
Yawan abinci ya ƙunshi magnesium (7). Duk da haka, ga wasu suna da yawa kuma ga wasu a ƙananan yawa. Idan akwai rashin ƙarfi, yana da ban sha'awa don cinye abinci mai ƙunshe da kashi mai kyau na magnesium. Wadannan su ne :
- Koren kayan lambu saboda suna dauke da chlorophyll. Duk da haka, chlorophyll ya ƙunshi babban adadin magnesium
- 'Ya'yan itãcen marmari irin su hazelnuts (8)
- Chocolate. Kuna da dalilin komawa cikin zunubinku
- Busassun kayan lambu irin su lentil
- Dukan hatsi
- Ayaba, prunes
- The dried 'ya'yan itace
- Da pips
- Ruwan ma'adinai (gilasai 6 zuwa 8 / rana) mai ɗauke da magnesium, misali Contrex ko Hépar
- Ruwan 'ya'yan itace na gida
- Kwayoyi da hatsi (9)
Abincin don gujewa
Don yaki da rashi na magnesium, kauce wa cinyewa:
- Abincin daskararre saboda basu ƙunshi magnesium ba.
- Abincin da aka yi da gari, kamar kek, pizzas…
- Ganyen nama
- Kifi mai kitse da nama
- Sodas da duk wani abin sha mai dadi kamar ruwan 'ya'yan itace
- Barasa
- taba
Za a iya saduwa da shan magnesium a kullum idan kun ci 'ya'yan itatuwa da kayan marmari guda 5 kuma ku sha ruwan ma'adinai 6 zuwa 8 a kowace rana. Zabi ruwan ma'adinai mai ɗauke da magnesium.
Shin kuna son wannan labarin? Ci gaba da raba shi ga abokai kuma kada ku manta ku bar mana sharhi.