10 Fa'idodin Kiwan Lafiya na Magnesium

Wadatacce

• 1. Magnesium Yana Cikin Cikin Daruruwan Hanyoyin Halitta a Jikinku
• 2. Yana Iya Bada Gudanar da Motsa Jiki
• 3. Magnesium yana Yaƙin Cutar
• 4. Tana da Amfani da Ciwon Suga irin Na Biyu
• 5. Magnesium Zai Iya Rage Matsalar Jini
• 6. Tana da Fa'idodi masu amfani da cutar
• 7. Magnesium na Iya Taimakawa wajen Kare Ciwon Mara
• 8. Yana Rage Juriya na Insulin
• 9. Magnesium Yana Inganta cututtukan PMS
• 10. Magnesium Yana da Lafiya kuma yana Samuwa
• Tushen abinci
• Kari
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Magnesium shine na huɗu mafi yawan ma'adinai a jikin mutum.

Yana taka muhimmiyar rawa a lafiyar jikinku da kwakwalwar ku.

Koyaya, mai yiwuwa baku isa da shi ba, koda kuwa kuna cin abinci mai kyau.

Anan akwai tabbaci 10 na tushen lafiyar magnesium.

1. Magnesium Yana Cikin Cikin Daruruwan Hanyoyin Halitta a Jikinku

Magnesium ma'adinai ne wanda ake samu a cikin ƙasa, teku, tsirrai, dabbobi da mutane.

Kimanin kashi 60% na magnesium da ke jikinka ana samun su ne cikin ƙashi, yayin da sauran ke cikin tsokoki, kayan taushi da ruwa, gami da jini ().

A hakikanin gaskiya, kowace kwayar jikinka tana dauke da shi kuma tana bukatar ta yi aiki.

Ofayan mahimmin matsayin magnesium shine yin aiki a matsayin mai haɗin gwiwa ko mai taimakon kwayar halitta a cikin halayen biochemical ci gaba da aiwatar da enzymes.

A zahiri, yana da hannu cikin sama da halayen 600 a cikin jikinku, gami da ():

• Energyirƙirar makamashi: Yana taimaka canza abinci zuwa makamashi.
• Samuwar sunadarai: Yana taimakawa ƙirƙirar sababbin sunadarai daga amino acid.
• Tsarin kulawa: Taimakawa ƙirƙirar da gyara DNA da RNA.
• Motsa jiki: Yana daga cikin ragi da shakatawa na tsokoki.
• Tsarin tsarin tsarin jijiyoyi: Taimakawa tsara ƙwayoyin cuta, waɗanda ke aika saƙonni ko'ina cikin kwakwalwarka da tsarin jin tsoro.

Abun takaici, karatun yana nuna cewa kimanin kashi 50% na mutanen Amurka da Turai suna samun ƙasa da adadin magnesium na yau da kullun (,).

Magnesium ma'adinai ne wanda ke tallafawa ɗaruruwan halayen sinadarai a jikin ku. Koyaya, mutane da yawa suna samun ƙasa da abin da suke buƙata.

2. Yana Iya Bada Gudanar da Motsa Jiki

Magnesium shima yana taka rawa wajen motsa jiki.

Yayin motsa jiki, zaka iya buƙatar 10-20% ƙarin magnesium fiye da lokacin da kake hutawa, gwargwadon aikin ().

Magnesium yana taimakawa matsawar sukarin jini a cikin tsokoki da zubar da lactate, wanda zai iya haɓaka yayin motsa jiki da haifar da gajiya ().

Nazarin ya nuna cewa haɓakawa tare da shi na iya haɓaka aikin motsa jiki ga 'yan wasa, tsofaffi da mutanen da ke fama da cutar mai tsanani (,,).

A cikin wani binciken, 'yan wasan kwallon raga wadanda suka dauki kwayar 250 na magnesium kowace rana sun sami ci gaba a tsalle da motsin hannu ().

A cikin wani binciken kuma, 'yan wasan da suka ba da abinci tare da magnesium na tsawon makwanni huɗu suna da saurin gudu, kekuna da lokutan iyo a yayin wasan triathlon. Sun kuma sami raguwa a cikin insulin da matakan matsi na damuwa ().

Koyaya, shaidar ta gauraya. Sauran nazarin ba su sami fa'idar amfani da sinadarin magnesium a cikin 'yan wasa da ƙananan matakan al'ada na ma'adanai ba,,).

Shownarin magnesium an nuna don haɓaka aikin motsa jiki a cikin karatu da yawa, amma sakamakon bincike ya haɗu.

3. Magnesium yana Yaƙin Cutar

Magnesium yana taka muhimmiyar rawa a aikin kwakwalwa da yanayi, kuma ƙananan matakan suna da alaƙa da haɗarin ɓacin rai (,).

Analysisaya daga cikin bincike a cikin mutane 8,800 ya gano cewa mutanen da shekarunsu ba su kai 65 ba tare da mafi ƙarancin abincin magnesium suna da haɗarin ɓacin rai na 22% ().

Wasu masana sunyi imanin ƙarancin abincin magnesium na abincin zamani na iya haifar da lamura da yawa na rashin damuwa da tabin hankali ().

Koyaya, wasu suna jaddada buƙatar ƙarin bincike a cikin wannan yanki ().

Ko ta yaya, ƙarin tare da wannan ma'adinan na iya taimakawa rage alamun alamun ɓacin rai - kuma a wasu yanayi, sakamakon na iya zama mai ban mamaki (,).

A cikin gwajin gwagwarmaya bazuwar a cikin tsofaffi waɗanda ke fama da baƙin ciki, 450 MG na magnesium yau da kullun yana haɓaka yanayi kamar yadda ya kamata azaman magani mai kwantar da hankula ().

Wataƙila akwai alaƙa tsakanin ɓacin rai da rashi na magnesium. Plementarin tare da shi na iya rage alamun alamun ɓacin rai a cikin wasu mutane.

4. Tana da Amfani da Ciwon Suga irin Na Biyu

Magnesium yana amfani da mutanen da ke da ciwon sukari na 2.

Nazarin ya nuna cewa kimanin kashi 48% na mutanen da ke da ciwon sukari na 2 suna da ƙananan matakan magnesium a cikin jinin su. Wannan na iya lalata ikon insulin don kiyaye matakan sukarin jini ƙarƙashin kulawa,,).

Bugu da ƙari, bincike yana nuna cewa mutanen da ke da ƙarancin magnesium suna da haɗarin kamuwa da ciwon sukari (,).

Wani binciken daya biyo bayan mutane sama da 4,000 na tsawon shekaru 20 ya gano cewa wadanda suke da mafi girman sinadarin magnesium sun kasance 47% basu iya kamuwa da ciwon suga ().

Wani binciken ya nuna cewa mutanen da ke dauke da ciwon sikari na 2 da ke shan magnesium mai yawa a kowace rana sun sami ci gaba mai yawa a cikin sukarin jini da matakan A1c na haemoglobin, idan aka kwatanta da rukunin masu kula ().

Koyaya, waɗannan tasirin na iya dogara da yawan magnesium da kuke samu daga abinci. A cikin wani binciken daban, kari bai inganta sukarin jini ko matakan insulin a cikin mutanen da ba su da nakasa ba ().

Mutanen da suka sami mafi yawan magnesium suna da ƙananan haɗarin kamuwa da ciwon sukari na 2. Bugu da ƙari, an nuna ƙarin don rage sukarin jini a cikin wasu mutane.

5. Magnesium Zai Iya Rage Matsalar Jini

Nazarin ya nuna cewa shan magnesium na iya rage hawan jini (,,).

A cikin wani binciken, mutanen da suke shan MG 450 a kowace rana sun sami raguwa sosai a cikin karfin jini da na diastolic ().

Koyaya, waɗannan fa'idodin na iya faruwa ne kawai a cikin mutanen da ke da cutar hawan jini.

Wani binciken ya gano cewa magnesium ya saukar da hawan jini a cikin mutanen da ke da hawan jini amma ba shi da tasiri ga waɗanda ke da matakan al'ada ().

Magnesium yana taimakawa rage saukar karfin jini a cikin mutanen da suke da matakan girma amma ba ze samun sakamako iri ɗaya a cikin waɗanda suke da matakan al'ada ba.

6. Tana da Fa'idodi masu amfani da cutar

Intakearancin magnesium yana da alaƙa da ciwon kumburi na yau da kullun, wanda shine ɗayan direbobin tsufa, kiba da cututtuka na kullum (,,).

A cikin binciken daya, an gano yaran da ke da mafi ƙarancin matakan magnesium na jini suna da matakan mafi girma na alamar mai kumburi CRP.

Sun kuma sami sikari mafi girma na jini, insulin da matakan triglyceride ().

Magnesium kari na iya rage CRP da sauran alamomin kumburi a cikin tsofaffi, mutane masu kiba da waɗanda ke da prediabetes (,,).

Hakanan, abinci mai-magnesium - kamar su kifi mai mai da cakulan mai duhu - na iya rage kumburi.

Magnesium an nuna don taimakawa wajen yaki da kumburi. Yana rage alama mai ƙone CRP kuma yana ba da wasu fa'idodi da yawa.

7. Magnesium na Iya Taimakawa wajen Kare Ciwon Mara

Ciwon kai na Migraine yana da zafi da rauni. Rashin ƙarfi, amai da ƙwarewa ga haske da amo galibi suna faruwa.

Wasu masu bincike sunyi imanin cewa mutanen da ke shan wahala daga ƙauraran ƙaura sun fi wasu iya zama rashi na magnesium ().

A zahiri, 'yan karatuttukan bincike suna ba da shawarar cewa magnesium na iya hanawa har ma da taimakawa magance ƙaura (,).

A cikin binciken daya, karawa da gram 1 na magnesium ya ba da taimako daga mummunan harin ƙaura da sauri da kuma tasiri fiye da magani na yau da kullun ().

Bugu da ƙari, abinci mai wadataccen magnesium na iya taimakawa rage alamun ƙaura ().

Mutanen da ke yawan yin ƙaura na iya samun ƙananan matakan magnesium. Wasu nazarin suna nuna cewa ƙarin tare da wannan ma'adinan na iya ba da taimako daga ƙaura.

8. Yana Rage Juriya na Insulin

Juriya na insulin shine ɗayan abubuwan da ke haifar da cututtukan rayuwa da kuma buga ciwon sukari na 2.

An bayyana shi da raunin ikon tsoka da ƙwayoyin hanta don ɗaukar ɗamara yadda yakamata daga jinin ku.

Magnesium yana taka muhimmiyar rawa a cikin wannan aikin, kuma mutane da yawa da ke fama da ciwo na rayuwa ba su da ƙarfi ().

Bugu da kari, yawan insulin da ke tare da juriya na insulin na haifar da asarar magnesium ta hanyar fitsari, yana kara rage matakan jikinka ().

Abin farin ciki, ƙara yawan magnesium na iya taimakawa (,,).

Wani binciken ya gano cewa kari tare da wannan ma'adinin ya rage karfin insulin da matakan suga, har ma a cikin mutanen da ke da matakan jini na yau da kullun ().

Magnesium kari na iya inganta haɓakar insulin a cikin mutanen da ke fama da cututtukan zuciya da kuma buga ciwon sukari na 2.

9. Magnesium Yana Inganta cututtukan PMS

Ciwon premenstrual (PMS) ɗayan rikice rikice ne tsakanin mata masu haihuwa.

Alamominta sun hada da rike ruwa, ciwon ciki, kasala da rashin hankali.

Abin sha'awa, an nuna magnesium don inganta yanayi, rage riƙe ruwa da sauran alamomi a cikin mata masu cutar PMS (,).

Magnesium kari an nuna don inganta bayyanar cututtuka da ke faruwa a cikin mata tare da PMS.

10. Magnesium Yana da Lafiya kuma yana Samuwa

Magnesium yana da mahimmanci ga lafiyar jiki. Abubuwan da aka ba da shawarar yau da kullun shine 400-420 MG kowace rana don maza da 310-320 MG kowace rana ga mata (48).

Kuna iya samun sa daga duka abinci da kari.

Tushen abinci

Abubuwan abinci masu zuwa suna da kyau ga ingantattun hanyoyin magnesium (49):

• 'Ya'yan kabewa: 46% na RDI a cikin kwata kwata (gram 16)
• Alayyafo, dafa shi: 39% na RDI a cikin kofi (gram 180)
• Chard na Switzerland, dafaffen: 38% na RDI a cikin kofi (gram 175)
• Duhun cakulan (70-85% koko): 33% na RDI a cikin awo uku (gram 100)
• Black wake: 30% na RDI a cikin kofi (gram 172)
• Quinoa, dafa shi: 33% na RDI the a cikin kofi (185 gram)
• Halibut: 27% na RDI a cikin awo 3.5 (gram 100)
• Almonds: 25% na RDI a cikin kwata na kofi (gram 24)
• Cashews: 25% na RDI a cikin kwata kwata (gram 30)
• Mackerel: 19% na RDI a cikin awo 3.5 (gram 100)
• Avocado: 15% na RDI a cikin matsakaicin avocado (gram 200)
• Kifi: 9% na RDI a cikin awo 3.5 (gram 100)

Kari

Idan kana da yanayin rashin lafiya, ka duba likitanka kafin shan sinadarin magnesium.

Kodayake waɗannan an jure da su gaba ɗaya, amma ba su da aminci ga mutanen da ke shan wasu cututtukan diuretics, magungunan zuciya ko maganin rigakafi.

Formsarin siffofin da suke sha da kyau sun haɗa da magnesium citrate, glycinate, orotate da carbonate.

Idan kana son gwada ƙarin magnesium, zaka iya samun babban zaɓi na samfuran inganci akan Amazon.

Samun isasshen magnesium yana da mahimmanci. Yawancin abinci suna ƙunshe da shi, kuma akwai wadatattun kayan kari masu yawa.

Layin .asa

Samun isasshen magnesium yana da mahimmanci don kiyaye ƙoshin lafiya.

Tabbatar cin wadataccen abinci mai wadataccen magnesium ko ɗaukar kari idan ba za ku iya samun wadataccen abincinku ba.

Ba tare da isasshen wannan mahimmin ma'adinai ba, jikinka ba zai iya aiki da kyau ba.