Sei Magnesium Yakakosha Kune Hutano Hwako? (Chikamu 3)

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ziviso

Mazuva ano, vanhu vakawanda vari kuisa michero yakasiyana-siyana, miriwo, nyama isina kuonda, uye mafuta ane utano nemafuta muzvokudya zvavo kuti vawane zvose. mavitamini nemaminera izvo miviri yavo inoda. Muviri unoda izvi zvinovaka muviri biotransformed kuita simba remhasuru, majoini, uye nhengo dzakakosha. Kana zvinhu zvakajairika sekudya chikafu chisina hutano, kusawana zvakakwana kusimbisa muviri, uye mamiriro ezvinhu ari pasi anokanganisa muviri, zvinogona kukonzera somato-visceral nyaya izvo zvinoenderana nezvinetso zvinosunda vanhu vazhinji kunzwa kusanzwa zvakanaka uye kusuruvara. Sezvineiwo, mamwe ekuwedzera uye mavhitamini senge magnesium anobatsira nehutano hwese uye anogona kuderedza mhedzisiro yeizvi zvakatipoteredza zvinhu izvo zviri kukonzera marwadzo-senge zviratidzo mumuviri. Mune ino 3-chikamu nhevedzano, isu tichatarisa maitiro e magnesium kubatsira muviri uye kuti ndezvipi zvekudya zvine magnesium. Part 1 inotarisa kuti magnesium inopindirana sei nehutano hwemwoyo. Part 2 inotarisa kuti magnesium inobatsira sei neropa. Isu tinoendesa varwere vedu kune vane certified varapi vekurapa vanopa akawanda aripo marapirwo ekurapa kune vanhu vanotambura kubva pasi pemamiriro ane hukama neakaderera magnesium mazinga anokanganisa muviri uye ane hukama kune akawanda ari pasi pemamiriro anokanganisa hutano uye hutano hwemunhu. Isu tinokurudzira murwere wega wega pazvinenge zvakakodzera nekuvaendesa kune vanobatana navo varapi zvichienderana nekuongororwa kwavo. Isu tinobvuma kuti dzidzo inzira inoshamisa kana tichibvunza mibvunzo yakaoma yevanotipa pane chikumbiro chemurwere uye nemvumo. Dr. Jimenez, DC, anongoshandisa ruzivo urwu sebasa rekudzidzisa. Disclaimer

 

Mhedziso yeMagnesium

 

Wanga uchinzwa kusanzwa kwemhasuru munzvimbo dzakasiyana mumuviri wako here? Zvakadini nemakaranga etsandanyama kana kuti kuneta? Kana kuti wanga uchisangana nematambudziko nemoyo wako? Tomboti wanga uchibata nenyaya idzi dziri kupindirana dziri kukanganisa kwete muviri wako chete asi hutano hwako hwese. Muchiitiko ichocho, inogona kuenderana nemuviri wako wakaderera magnesium mazinga. Zvidzidzo zvinoratidza kuti iyi yakakosha yekuwedzera ndiyo yechina yemuviri yakanyanya kuwanda kana zvasvika kune magnesium sezvo iri co-factor yezvakawanda enzymic reactions. Magnesium inobatsira neserura simba metabolism, saka mhasuru uye nhengo dzinokosha dzinogona kushanda nemazvo uye dzinobatsira kuzadza intracellular uye extracellular mvura kunwa. Magnesium inobatsira nemetabolism yemuviri, asi inogonawo kubatsira kuderedza mhedzisiro yemamiriro asingaperi anokanganisa muviri. 

 

Magnesium Inobatsira Sei Muviri

 

Zvimwe zvidzidzo zvinoratidza kuti magnesium yakakosha mukudzikisa zvisingaperi mamiriro 'pamuviri. Magnesium inogona kubatsira vanhu vazhinji vari kubata nenyaya dzemoyo kana zvirwere zvisingaperi zvine chekuita nemoyo kana mhasuru dzakatenderedza kumusoro nekuzasi kwemuviri. Ko magnesium inogona kubatsira sei nekuwanda kwehutano kusagadzikana kunogona kukanganisa muviri? Studies inoratidza kuti kutora magnesium kunogona kubatsira kudzivirira uye kubata akawanda akajairika hutano mamiriro:

• Metabolic syndrome
• chirwere cheshuga
• Headaches
• Cardiac arrhythmias

Mazhinji emamiriro ezvinhu aya anobatanidzwa nezvinhu zvemazuva ese zvinogona kukanganisa muviri uye zvinotungamira kune zvisingaperi kusagadzikana izvo zvinogona kukonzera marwadzo kumisungo, majoini, uye nhengo dzinokosha. Saka, kutora magnesium kunogona kuderedza mamiriro ekare kubva pakusimudza muviri uye kukonzera kukuvadza kwakawanda.

 

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Magnesium Mukudya

Biomedical physiologist Alex Jimenez anotaura kuti magnesium supplementation inowanzokonzera manyoka uye inotsanangura kuti ndezvipi zvekudya zvakakwirira mu magnesium. Zvinoshamisa kuti maavocado nenzungu zvine choko izere nemagnesium. Imwe yepakati avocado ine 60 milligrams ye magnesium, nepo nzungu, kunyanya cashews, dzine mamilligrams angangoita 83 e magnesium. Imwe kapu yemaarumondi ine 383 milligrams yemagnesium. Iyo ine zvakare 1000 milligrams ye potassium, iyo yatakafukidza muvhidhiyo yapfuura, uye yakatenderedza 30 magiramu emapuroteni. Saka ichi chikafu chakanaka chekupwanya mukombe kuita inenge hafu-mukombe unoshanda muswere wese uye svutugadzike sezvauri kuenda. Yechipiri ibhinzi kana mbambaira; semuenzaniso, imwe kapu yebhinzi nhema yakabikwa ine mamirigiramu zana nemakumi maviri emagnesium. Uye ipapo mupunga wemusango zvakare sosi yakanaka ye magnesium. Saka ndezvipi zviratidzo zveyakaderera magnesium? Zviratidzo zveyakaderera magnesium matsimba emhasuru, kuneta, kurova kwemwoyo kusingaite, mapini netsono mumaoko kana makumbo, kukwira kweropa, uye kuora mwoyo. Vhidhiyo iyi yanga iri ruzivo kwauri maererano nemagnesium, kuti ungaiwanepi, uye mamwe mafomu ekuwedzera ekuti uitore. Ndatenda zvakare, uye teererai nguva inotevera.

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Zvokudya Zvine Magnesium

Kana zvasvika pakutora magnesium, kune nzira dzakawanda dzekubatanidza magnesium muhurongwa hwemuviri. Vamwe vanhu vanoitora muchimiro chekuwedzera, nepo vamwe vachidya zvine hutano, chikafu chinovaka muviri nechoko izere nemagnesium kuti vawane iyo yakakurudzirwa mari. Zvimwe zvezvikafu zvakapfuma mu magnesium zvinosanganisira:

• Dark Chocolate = 65 mg ye magnesium
• Avocados = 58 mg ye magnesium
• Legumes = 120 mg ye magnesium
• Tofu = 35 mg ye magnesium

Chii chakanakira kuwana izvi magnesium yakapfuma chikafu ndechekuti vanogona kunge vari mune chero ndiro dzatinodya kwemangwanani, masikati uye kudya kwemanheru. Kubatanidza magnesium mukudya kune hutano kunogona kubatsira kuwedzera simba remuviri uye kubatsira kutsigira nhengo huru, majoini, uye tsandanyama kubva kune kwakasiyana kusagadzikana.

 

mhedziso

Magnesium chinhu chakakosha chekuwedzera icho muviri unoda kukwidziridza mazinga esimba uye kubatsira kuderedza mhedzisiro yemarwadzo-sezviratidzo zvinogona kukonzera kusagadzikana mumuviri. Kunyangwe iri mune yekuwedzera fomu kana kuidya mundiro dzine hutano, magnesium chinhu chakakosha chekuwedzera icho muviri unofanirwa kushanda nemazvo.

 

References

Fiorentini, Diana, nevamwe. "Magnesium: Biochemistry, Nutrition, Detection, uye Social Impact yeZvirwere zvakabatana nekushomeka kwayo." Nutrients, Raibhurari yeU.S. National yeZvekurapa, 30 Kurume 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/.

Schwalfenberg, Gerry K, uye Stephen J Genuis. "Kukosha kweMagnesium muClinical Healthcare." sciencea, US National Raibhurari yeMishonga, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.

Vormann, Jürgen. "Magnesium: Zvokudya uye Homoeostasis." ZVINOvavarira Hutano Hwevanhu, US National Raibhurari yeMishonga, 23 Chivabvu 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5690358/.

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