Me Magnesium ke yi wa Jikin ku?

Wadatacce

• Kula da Lafiyar Kwakwalwar Lafiya
• Kula da Lafiyar Zuciya
• Taimakawa Daidaita Ciwon Mutuwar
• Amfanin Lafiya
• Mayu Matsalar Jini
• Zai Iya Rage Haɗarin Cutar Cutar Zuciya
• Zai Iya Inganta Tsarin Sugar Jinin a Ciwan Suga na 2
• Zai Iya Inganta Ingancin Barci
• Zai Iya Taimakawa magance Migraines
• Zai Iya Taimakawa wajen Rage cututtukan Ciki
• Tushen Abincin
• Layin .asa

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

Ya shiga cikin halayen 600 na salula, daga yin DNA don taimaka wa tsokoki kwangila ().

Duk da mahimmancin sa, har zuwa 68% na manya Amurkawa ba sa haɗuwa da shawarar yau da kullun ().

Levelsananan matakan magnesium an danganta su da yawancin sakamakon rashin lafiya, ciki har da rauni, ɓacin rai, hawan jini da cututtukan zuciya.

Wannan labarin yayi bayanin abin da magnesium ke yi wa jikin ka, amfanin sa ga lafiyar jiki, yadda zaka kara yawan abincin ka da kuma illar samun kadan.

Kula da Lafiyar Kwakwalwar Lafiya

Magnesium yana taka muhimmiyar rawa wajen yada sakonni tsakanin kwakwalwarka da jikinka.

Yana aiki a matsayin mai tsaron ƙofa ga masu karɓar N-methyl-D-aspartate (NMDA), waɗanda aka samo akan ƙwayoyin jijiyoyinku kuma suna taimakawa ci gaban kwakwalwa, ƙwaƙwalwar ajiya da ilmantarwa ().

A cikin manya masu ƙoshin lafiya, magnesium yana zaune a cikin masu karɓar NMDA, yana hana su ta hanyar sigina masu rauni waɗanda zasu iya motsa ƙwayoyin jijiyoyinku ba dole ba.

Lokacin da matakan magnesium suka yi ƙasa, an toshe masu karɓar NMDA. Wannan yana nufin suna iya kasancewa mai saurin motsawa fiye da yadda ya kamata.

Irin wannan wuce gona da iri na iya kashe ƙwayoyin jijiyoyin kuma yana iya haifar da lalacewar kwakwalwa ().

Magnesium yana aiki a matsayin mai tsaron ƙofa don masu karɓar NMDA, waɗanda ke da hannu cikin haɓakar ƙwaƙwalwar ajiya, ƙwaƙwalwa da kuma koyo. Yana hana ƙwayoyin jijiyoyin yin ƙari, wanda zai iya kashe su kuma yana iya haifar da lahani ga ƙwaƙwalwa.

Kula da Lafiyar Zuciya

Magnesium na da mahimmanci don kiyaye bugun zuciya mai kyau.

A dabi'ance yana gasa tare da alli, wanda yake da mahimmanci don haifar da raunin zuciya.

Lokacin da alli ya shiga cikin ƙwayoyin tsoka na zuciya, yana motsa ƙwayoyin tsoka zuwa ƙulla. Magnesium yana ƙididdige wannan tasirin, yana taimakawa waɗannan ƙwayoyin shakatawa (,).

Wannan motsi na alli da magnesium a cikin ƙwayoyin zuciyarku suna kula da ƙoshin lafiya na zuciya.

Lokacin da matakan magnesium suka yi ƙasa, alli na iya ɗaukar nauyin ƙwayoyin tsoka na zuciya. Symptaya daga cikin alamun wannan shine saurin bugun zuciya da / ko rashin daidaituwa, wanda ke iya zama barazanar rai ().

Mene ne ƙari, sodium-potassium pump, enzyme wanda ke haifar da motsawar lantarki, yana buƙatar magnesium don aiki mai kyau. Wasu motsawar lantarki na iya shafar bugun zuciyar ka ().

Magnesium yana taimaka wa ƙwayoyin tsoka na zuciya su saki jiki ta hanyar magance alli, wanda ke haifar da raunin ciki. Wadannan ma'adanai suna gasa da juna don tabbatar da ƙwayoyin zuciya sun haɗu kuma sun shakata yadda ya kamata.

Taimakawa Daidaita Ciwon Mutuwar

Magnesium shima yana taka rawa wajen daidaita raunin tsoka.

Kamar dai a cikin zuciya, magnesium yana aiki a matsayin mai toshe alli na halitta don taimakawa tsokoki shakatawa.

A cikin jijiyoyin ku, alli yana ɗaura ga sunadarai kamar troponin C da myosin. Wannan tsari yana canza fasalin wadannan sunadarai, wanda ke haifar da raguwa ().

Magnesium yana gasa tare da alli don waɗannan nau'ikan ɗaure ɗayan don taimakawa shakatawa tsokoki.

Idan jikinku ba shi da isasshen magnesium don yin gasa tare da alli, ƙwayoyinku na iya yin yawa sosai, suna haifar da raɗaɗi ko spasms.

A saboda wannan dalili, ana ba da shawarar magnesium don magance ƙwayoyin tsoka ().

Koyaya, karatuttukan na nuna sakamako mai gauraya dangane da ikon magnesium don taimakawa cramps - wasu ma basu sami wani amfani ba kwata-kwata ().

Magnesium yana aiki ne a matsayin mai toshe magarjin halitta, yana taimaka wa ƙwayoyin jikinku su shakata bayan kwangila. Lokacin da matakan magnesium suka yi ƙasa, ƙwayoyinku na iya yin kwangila da yawa kuma suna haifar da alamomi irin su cramps ko tsoka.

Amfanin Lafiya

Abincin da ke cike da magnesium an danganta shi da sauran fa'idodin kiwon lafiya masu yawa.

Mayu Matsalar Jini

Hawan jini shine damuwa ta kiwon lafiya wanda ke shafar ɗayan Amurkawa uku ().

Abin sha'awa, nazarin ya nuna cewa shan magnesium na iya rage hawan jini (,).

A cikin wani binciken, mutanen da suka sha mg 450 na magnesium a kullun sun sami faɗuwa a cikin ƙimar jini na systolic (babba) da diastolic (ƙananan) da 20.4 da 8.7, bi da bi ().

Wani bincike na bincike 34 ya gano cewa matsakaicin nauyin 368 MG na magnesium ya rage ƙimar systolic da diastolic ƙimar jini a cikin manya masu lafiya da waɗanda ke da cutar hawan jini ().

Koyaya, tasirin ya kasance mafi girma a cikin mutanen da ke da cutar hawan jini ().

Zai Iya Rage Haɗarin Cutar Cutar Zuciya

Yawancin karatu sun danganta ƙananan matakan magnesium zuwa haɗarin cutar zuciya.

Misali, wani bincike ya gano cewa wadanda ke da mafi karancin matakan magnesium suna da mafi girman haɗarin mutuwa, musamman saboda cututtukan zuciya ().

Hakanan, ƙara yawan abincin ku na iya rage wannan haɗarin. Wancan ne saboda magnesium yana da ƙwayoyi masu ƙarfi masu ƙin kumburi, na iya hana daskarewar jini kuma zai iya taimaka wa jijiyoyin ku huce don rage hawan jini ().

Nazarin bincike na 40 tare da mahalarta sama da miliyan sun gano cewa shan MG 100 na magnesium a kowace rana ya rage haɗarin bugun jini da bugun zuciya da 7% da 22%, bi da bi. Waɗannan su ne manyan abubuwan haɗari guda biyu don cututtukan zuciya ().

Zai Iya Inganta Tsarin Sugar Jinin a Ciwan Suga na 2

Mutanen da ke da ciwon sukari na 2 galibi suna da ƙananan matakan magnesium, wanda na iya ƙara dagula yanayin, kamar yadda magnesium ke taimakawa wajen daidaita insulin da motsa suga daga cikin jini zuwa cikin ƙwayoyin don ajiya ().

Misali, kwayayen ku suna da masu karban insulin, wadanda ke bukatar magnesium suyi aiki daidai. Idan matakan magnesium sun yi ƙasa, ƙwayoyinku ba za su iya amfani da insulin yadda ya kamata ba, suna barin matakan sukarin jini da yawa (,,).

Intakeara yawan magnesium na iya rage sukarin jini a cikin mutanen da ke da ciwon sukari na 2.

Wani bincike na bincike takwas ya nuna cewa shan sinadarin magnesium ya rage matakan saurin suga a cikin mahalarta masu dauke da ciwon sukari na 2 ().

Koyaya, an sami fa'idodi masu amfani na magnesium akan kula da sukarin jini a cikin nazarin gajeren lokaci kawai. Ana buƙatar karatu na dogon lokaci kafin a ba da shawarwarin a sarari.

Zai Iya Inganta Ingancin Barci

Rashin bacci shine babbar matsalar kiwon lafiya a duniya.

Shan magnesium na iya inganta ingancin bacci ta hanyar taimakawa hankali da jikinka su shakata. Wannan shakatawa yana taimaka muku yin saurin bacci kuma yana iya inganta ƙimar barcinku ().

A cikin wani binciken da aka yi a cikin tsofaffi 46, waɗanda ke shan ƙarin magnesium kullum suna bacci da sauri. Sun kuma lura da ingantaccen yanayin bacci da rage alamun rashin bacci ().

Mene ne ƙari, nazarin dabba ya gano cewa magnesium na iya daidaita aikin melatonin, wanda shine hormone wanda ke jagorantar zagayowar tashin-bacci na jikinku (,).

An kuma nuna magnesium yana ɗaure ga masu karɓar gamma-aminobutyric (GABA). Hormone GABA yana taimakawa kwantar da hankulan jijiyoyi, wanda hakan zai iya shafar bacci (,).

Zai Iya Taimakawa magance Migraines

Yawancin karatu sun nuna cewa ƙananan matakan magnesium na iya haifar da ƙaura.

Studyaya daga cikin binciken ya gano cewa mahalarta tare da ƙaura suna da ƙananan matakan magnesium fiye da ƙwararrun masu lafiya ().

Intakeara yawan abincin ku na magnesium na iya zama hanya mai sauƙi don magance ƙaura (,).

A cikin nazarin mako 12, mutanen da ke fama da ƙaura waɗanda suka ɗauki ƙarin magnesium na 600-mg sun sami ƙarancin ƙaura 42% fiye da kafin su ɗauki ma'adinai ().

Wancan ya ce, yawancin waɗannan karatun kawai suna lura da fa'idar gajeren lokaci na shan magnesium don ƙaura. Ana buƙatar ƙarin nazarin dogon lokaci kafin yin shawarwarin kiwon lafiya.

Zai Iya Taimakawa wajen Rage cututtukan Ciki

Hakanan an alakanta ƙananan matakan magnesium da alamun rashin damuwa.

A zahiri, binciken daya akan mutane 8,800 ya gano cewa tsakanin manya masu shekaru 65 zuwa ƙasa, waɗanda ke da mafi ƙarancin cin abinci na magnesium suna da haɗarin 22% na wannan yanayin ().

Reasonaya daga cikin dalilan wannan shi ne cewa magnesium yana taimaka wajan daidaita aikin kwakwalwarka da yanayinka.

Yawancin karatu sun nuna cewa ƙarin tare da magnesium na iya rage alamun tawayar. Wasu nazarin har ma sun gano cewa yana da tasiri kamar magungunan antidepressant (,).

Kodayake haɗin tsakanin magnesium da damuwa yana da bege, masana da yawa har yanzu sun yi imanin cewa ana buƙatar ƙarin bincike a wannan yankin kafin bayar da shawarwari ().

Haɗin haɓakar magnesium mafi girma an danganta shi da fa'idodin kiwon lafiya kamar ƙananan haɗarin cututtukan zuciya, ƙananan ƙaura, rage alamun alamun ɓacin rai da inganta hawan jini, matakan sukarin jini da barci.

Tushen Abincin

Ananan mutane suna haɗuwa da shawarar yau da kullun (RDI) na 400-420 MG don maza da 310-320 MG na mata (38).

Koyaya, ana samun wannan ma'adinan cikin wadataccen abinci mai dadi (39):

Idan baza ku iya biyan bukatun magnesium na yau da kullun ta hanyar abinci kadai ba, la'akari da ɗaukar ƙarin. Ana samun su sosai kuma an haƙura dasu sosai.

Abubuwan kari waɗanda suke da nutsuwa sosai sun haɗa da magnesium glycinate, gluconate da citrate. Guji shan magnesium tare da zinc saboda yana iya rage sha.

Zai fi kyau a yi magana da likitanka kafin shan magnesium, tun da zai iya hulɗa tare da magunguna na yau da kullun don hawan jini, maganin rigakafi ko diuretics.

Ana samun magnesium a cikin abinci mai daɗi da yawa, wanda ke ba shi sauƙi don ƙara yawan abincin ku na yau da kullun. Plementsarin kari kuma an haƙura sosai. Koyaya, idan kun sha magunguna, yi magana da likitan ku don kauce wa ma'amala mara kyau.

Layin .asa

Magnesium ma'adinai ne wanda ke cikin ɗaruruwan halayen salula.

Yana da mahimmanci don yin DNA da isar da sakonni tsakanin kwakwalwarka da jikinka.

Yana gasa tare da alli, yana tabbatar da zuciyarka da tsokoki sun kwankwasa kuma sun shakata yadda yakamata, kuma yana iya inganta ƙaura, ɓacin rai, hawan jini, matakan sukarin jini da ingancin bacci.

Amma duk da haka, mutane ƙalilan ne ke haɗuwa da shawarar yau da kullun na 400-420 MG don maza da 310-320 MG na mata.

Don ƙara yawan shan ku, ku ci abinci mai wadataccen magnesium kamar su pumpan kabewa, alayyafo, caswa casin cashew, almond da kuma cakulan mai duhu.

Canarin kari na iya zama zaɓi mai sauƙi, amma ka tabbata ka yi magana da likitanka idan kana shan wasu magunguna.