John Myers
Magnesium ndi mchere wofunikira kwambiri womwe umafika patali. Kafukufuku wa University of California tsopano wasonyeza kuti magnesium ilinso ndi anti-inflammatory properties. Chifukwa chake Magnesium ikhoza kukhala yothandiza kwambiri kwa anthu omwe angafune kupewa zowopsa komanso nthawi zina zosayembekezereka za mankhwala oletsa kutupa. Pankhani ya matenda otupa osatha, kupezeka kwa magnesium kuyenera kuyang'aniridwa kaye.
Kuchuluka kwa magnesium, kumachepetsa kutupa
Dipatimenti ya Epidemiology ya School of Public Health ku yunivesite ya California (UCLA, Los Angeles) inapeza mu kafukufuku wa amayi a 3713 osiya kusamba kuti milingo ya zizindikiro zodziwika za kutupa m'thupi - monga CRP (C-reactive protein) , TNF (chotupa necrosis factor) ndi IL6 (interleukin-6) - m'munsi kwambiri magnesium zakudya zomwe zili mwa munthu. Kumbali inayi, magnesiamu akamadya kwambiri, amakhala ndi thanzi labwino komanso kutupa.
Magnesium amathandizira kuti plaque isapangike pamakoma a mitsempha
M'malo mwake, kafukufuku yemwe adafunsidwa adapeza kuti magnesium idachepetsanso kwambiri kutupa m'makoma amitsempha yamagazi pambuyo pakuwonjezera kudya kwa magnesium tsiku lililonse.
Madipoziti (zolemba), zomwe zimamanga pamakoma amitsempha yamagazi ndipo zimatha kuonjezera chiopsezo cha matenda a mtima ndi zovuta zamtima, zimapangika chifukwa cha kutupa kwa mitsempha. Chifukwa chake, zotsatira za kafukufukuyu zikutanthawuza kuti kuchuluka kwa magnesium kungalepheretse kapena kulepheretsa mapangidwe a plaque.
Munkhaniyi, zidawonetsedwanso kuti kugwiritsa ntchito magnesium nthawi zonse kumathandizira kuti magazi aziyenda bwino.
Magnesium pamapewa owerengeka: odana ndi kutupa komanso kuwongolera calcium metabolism
Chifukwa chake sizodabwitsanso kuti anthu ambiri masiku ano amadya magnesiamu pang'ono kwambiri motero amadwala matenda otupa. Ngakhale matenda monga calcified phewa, amene nthawi zambiri sasonyeza kusowa kwa magnesium, akhoza kukhala okhudzana ndi amodzi.
Chifukwa kusowa kwa magnesium kumatanthauza kuti vitamini D sangathe kugwira ntchito bwino - ngakhale mutatenga vitamini D wokwanira. Ndipo kusowa kwa vitamini D (makamaka kuphatikiza ndi vitamini K wochepa kwambiri) kumayambitsa kusokonezeka kwa calcium metabolism, kotero kuti calcium ikhoza kusungidwa kumadera a thupi komwe sikukufunikira, monga B. Mapewa.
Ma calcifications omwe ali m'dera lolumikizana ndi mapewa a mapewa, mwachitsanzo, amachititsa kutupa kopweteka pamapewa owerengeka. Kumbali ina, kutupa (mwachitsanzo chifukwa chochulukira) kumalimbikitsa kashiamu madipoziti, kotero magnesium angathandize pano m'njira zingapo. Kumbali imodzi mwa kuyambitsa vitamini D ndi mbali inayo ndi anti-inflammatory effect.
Kuperewera kwa magnesium ndikofala
Kafukufuku yemwe waperekedwa pamwambapa akutsimikiziranso lingaliro lakuti matenda ambiri a moyo amakondedwa ndi zakudya zomwe zikugwiritsidwa ntchito masiku ano ndipo zimakhala zochepa muzinthu zofunikira ndi mchere.
Magnesium ndi mchere womwe wakhala mlendo wosowa muzakudya zanthawi zonse poyerekeza ndi kale. Kumbali ina, ulimi wamafakitale ndi chizolowezi chake chogwiritsa ntchito feteleza wokumba, komanso, kumbali ina, kukonza zakudya zambiri zamafakitale kumathandizira kuperewera kwa magnesium uku.
Zakudya zokhala ndi magnesium
Komabe, zakudya zomwe zimapangidwa ndi zakudya zapamwamba kwambiri zimatha kukupatsirani magnesium yokwanira. Amaranth, quinoa, udzu wa m'nyanja, njere za dzungu, njere za poppy, njere za mpendadzuwa, ma almond, ndi Sango Sea Coral ndi zakudya zomwe zili ndi magnesiamu wambiri.
Magnesium imapezekanso mu oats, spelled, mapira, ndi mpunga wabulauni. Zamasamba zokhala ndi magnesium zimaphatikizapo masamba obiriwira monga chard, sipinachi, nettle, ndi purslane, ndi zitsamba monga basil, marjoram, ndi sage.
Komanso nyemba monga nyemba, nandolo, mphodza, ndi soya komanso koko ndi ginger. Chifukwa chake vuto siloti kulibenso zakudya zokhala ndi magnesiamu, koma kuti anthu azolowera kudya chilichonse koma zakudya zomwe zidalembedwa.
Kuperewera kwa zakudya m'thupi mwa 40 peresenti ya anthu?
Akuti pafupifupi 40 peresenti ya anthu a m’mayiko otukuka samadyanso zipatso ndi ndiwo zamasamba zokwanira kuti apeze ndalama zimene amapatsidwa tsiku lililonse. Komabe, zofunika zatsiku ndi tsiku zomwe zatchulidwa kale ndizochepa kwambiri, chifukwa chake kusowa kwa zinthu zofunika ndi mchere kuli ponseponse masiku ano kuposa momwe anthu amavomerezera. Mutha kupeza zambiri m'malemba akusowa kwa Magnesium.
Ndi magnesium iti yowonjezera?
Chofunikira cha tsiku ndi tsiku cha magnesium ndi pafupifupi 400 mg. Tafotokozera apa momwe izi zingaphimbidwe ndi zakudya zanu: Zakudya zokhala ndi magnesium Ngati mukufuna magnesiamu wochulukirapo kapena simungathe kuphimba zofunikira zanu za magnesiamu ndi zakudya zanu, ndiye tafotokozera m'nkhani yathu "Gulani magnesium - zowonjezera zowonjezera" zomwe magnesiamu imapanga. zilipo ndi momwe zimagwirira ntchito kuti mutha kusankha magnesium yoyenera kwa inu.
