Magnesiamo e Etsa'ng Bakeng sa 'Mele oa Hao?

Litaba

• E boloka Ts'ebetso ea Brain e Phetseng Hantle
• E boloka ho otla ha pelo ho phetseng hantle
• E thusa ho laola litšitiso tsa mesifa
• Melemo ea bophelo bo botle
• E ka fokotsa khatello ea mali
• E ka Fokotsa Kotsi ea Mafu a Pelo
• E kanna ea ntlafatsa ntlafatso ea tsoekere ea mali ka mofuta oa lefu la tsoekere la mofuta oa 2
• E ka Ntlafatsa Boleng ba Boroko
• E kanna ea Thusa ho Loantša Migraines
• E ka thusa ho fokotsa matšoao a khatello ea maikutlo
• Mehloli ea Lijo
• Ntlha ea Bohlokoa

Magnesium ke liminerale tse ngata ka ho fetisisa 'meleng oa hau.

E amehile liketsong tse fetang 600 tsa lisele, ho tloha ho etsa DNA ho thusa mesifa ea hau konteraka ().

Leha e le bohlokoa, ho fihlela ho 68% ea batho ba baholo ba Amerika ha ba kopane le tlhahiso ea letsatsi le letsatsi e khothalletsoang ().

Maemo a tlase a magnesium a hokahane le litholoana tse ngata tse mpe tsa bophelo bo botle, ho kenyelletsa bofokoli, khatello ea maikutlo, khatello e phahameng ea mali le lefu la pelo.

Sengoliloeng sena se hlalosa hore na magnesium e etsetsa 'mele oa hau joang, melemo ea ona ea bophelo bo botle, hore na o ka eketsa lijo tseo o li jang joang le litlamorao tsa ho ba nyane haholo.

E boloka Ts'ebetso ea Brain e Phetseng Hantle

Magnesium e bapala karolo ea bohlokoa ho fetiseng matšoao lipakeng tsa boko le 'mele oa hau.

E sebetsa joalo ka molebeli oa heke bakeng sa li-receptor tsa N-methyl-D-aspartate (NMDA), tse fumanehang liseleng tsa hau tsa methapo le ho thusa nts'etsopele ea boko, mohopolo le ho ithuta ().

Ho batho ba baholo ba phetseng hantle, magnesium e lula ka har'a li-receptor tsa NMDA, e li thibele ho ts'oaroa ke matšoao a fokolang a ka khothatsang lisele tsa hau tsa methapo ho sa hlokahale.

Ha maemo a hau a magnesium a le tlase, li-receptor tsa NMDA li fokotsehile. Sena se bolela hore ba tloaetse ho tsosoa hangata ho feta kamoo ho hlokahalang.

Mofuta ona oa ho fetelletsa litaba o ka bolaea lisele tsa methapo mme o ka baka tšenyo ea boko ().

Magnesium e sebetsa e le molebeli oa heke bakeng sa li-receptor tsa NMDA, tse amehang kholisong e phetseng hantle ea boko, mohopolo le ho ithuta. E thibela lisele tsa methapo hore li se ke tsa phahamisoa haholo, tse ka li bolaeang tsa ba tsa baka tšenyo bokong.

E boloka ho otla ha pelo ho phetseng hantle

Magnesium e bohlokoa bakeng sa ho boloka ho otla ha pelo ho phetseng hantle.

Ka tlhaho e hlolisana le calcium, e bohlokoa bakeng sa ho hlahisa ho tsitsinyeha ha pelo.

Ha calcium e kena liseleng tsa mesifa ea pelo ea hau, e hlasimolla likhoele tsa mesifa hore li hane. Magnesium e bala phello ena, e thusa lisele tsena ho phomola (,).

Motsamao ona oa calcium le magnesium ho pholletsa le lisele tsa pelo ea hau o boloka ho otla ha pelo ho phetseng hantle.

Ha maemo a hau a magnesium a le tlase, calcium e kanna ea phahamisa lisele tsa pelo ea hau ea mesifa. Letšoao le leng le tloaelehileng la sena ke ho otla ha pelo ka potlako le / kapa ho sa tloaelehang, ho ka bang kotsi bophelong ().

Ho feta moo, pompo ea sodium-potasiamo, e leng enzyme e hlahisang tšusumetso ea motlakase, e hloka magnesium bakeng sa tšebetso e nepahetseng. Maikutlo a mang a motlakase a ka ama ho otla ha pelo ea hao ().

Magnesium e thusa lisele tsa pelo ea hau hore li phomole ka ho loantša khalsiamo, e hlasimollang maqhubu. Liminerale tsena lia qothisana lehlokoa ho netefatsa hore lisele tsa pelo lia khema le ho phomola hantle.

E thusa ho laola litšitiso tsa mesifa

Magnesiamo le eona e bapala karolo ea ho laola mesifa ea mesifa.

Feela joalo ka pelong, magnesium e sebetsa joalo ka sethibela calcium ea tlhaho ho thusa mesifa ho phomola.

Ka har'a mesifa ea hau, calcium e tlama liprotheine tse kang troponin C le myosin. Ts'ebetso ena e fetola sebopeho sa liprotheine tsena, tse hlahisang khutsufatso ().

Magnesium e hlolisana le calcium bakeng sa matheba ana a ho tlama ho thusa ho khatholla mesifa ea hau.

Haeba 'mele oa hau o se na magnesium e lekaneng ho hlolisana le calcium, mesifa ea hau e ka ts'oaroa haholo, e baka cramp kapa spasms.

Ka lebaka lena, hangata magnesium e khothalletsoa ho phekola mesifa ea mesifa ().

Leha ho le joalo, liphuputso li bonts'a sephetho se tsoakaneng mabapi le bokhoni ba magnesium ba ho imolla sefuba - ba bang ba bile ba sa fumane molemo ho hang ().

Magnesium e sebetsa e le "blocker" ea tlhaho ea "calcium", e thusang lisele tsa hau tsa mesifa hore li phomole kamora ho kenella. Ha maemo a magnesium a le tlase, mesifa ea hau e ka ts'oaroa haholo mme ea baka matšoao a kang cramp kapa spasms ea mesifa.

Melemo ea bophelo bo botle

Lijo tse nang le magnesium tse ngata li hokahantsoe le melemo e meng e mengata e khahlisang ea bophelo bo botle.

E ka fokotsa khatello ea mali

Khatello ea mali e phahameng ke taba ea bophelo bo botle e amang motho a le mong ho ba bararo ba Maamerika ().

Ho khahlisang ke hore lithuto li bontšitse hore ho nka magnesium ho ka fokotsa khatello ea mali (,).

Phuputsong e 'ngoe, batho ba nkileng 450 mg ea magnesium letsatsi le letsatsi ba ile ba oela ho systolic (holimo) le diastolic (tlaase) khatello ea mali ka 20.4 le 8.7, ka ho latellana ().

Tlhatlhobo ea lithuto tse 34 e fumane hore lethal dose e bohareng ea 368 mg ea magnesium e fokolitse haholo li-systolic le diastolic khatello ea mali ho batho ba baholo ba phetseng hantle le ba nang le khatello e phahameng ea mali ().

Leha ho le joalo, tšusumetso e ne e phahame haholo ho batho ba nang le khatello e phahameng ea mali ().

E ka Fokotsa Kotsi ea Mafu a Pelo

Liphuputso tse 'maloa li hokahantse maemo a tlase a magnesium le kotsi e kholo ea lefu la pelo.

Mohlala, phuputso e 'ngoe e fumane hore ba nang le maemo a tlase haholo a magnesium ba kotsing e kholo ea lefu, haholoholo ka lebaka la lefu la pelo ().

Ka lehlakoreng le leng, ho eketsa ts'ebeliso ea hau ea lijo ho ka fokotsa kotsi ena. Ke hobane magnesium e na le litšobotsi tse matla tse khahlanong le ho ruruha, e kanna ea thibela ho hoama ha mali mme e ka thusa methapo ea hau ea mali ho phomola ho theola khatello ea mali ().

Tlhatlhobo ea lithuto tsa 40 le barupeluoa ba fetang milione e le 'ngoe e fumane hore ho sebelisa 100 mg ea magnesium ka letsatsi ho fokotsa kotsi ea ho otloa ke pelo le ho hloleha ha pelo ka 7% le 22%, ka ho latellana. Tsena ke lisosa tse peli tse kholo tsa kotsi ea lefu la pelo ().

E kanna ea ntlafatsa ntlafatso ea tsoekere ea mali ka mofuta oa lefu la tsoekere la mofuta oa 2

Batho ba nang le lefu la tsoekere la mofuta oa 2 hangata ba na le maemo a tlase a magnesium, a ka mpefatsang boemo, kaha magnesium e thusa ho laola insulin le ho tsamaisa tsoekere maling le liseleng bakeng sa polokelo ().

Mohlala, lisele tsa hau li na le li-receptor tsa insulin, tse hlokang magnesium hore e sebetse hantle. Haeba maemo a magnesium a le tlase, lisele tsa hau li ke ke tsa sebelisa insulin ka nepo, tsa siea maemo a tsoekere ea mali a phahame (,,).

Ho eketsa tlhahiso ea magnesium ho ka fokotsa tsoekere maling ho batho ba nang le lefu la tsoekere la mofuta oa 2.

Tlhatlhobo ea lithuto tse robeli e bonts'itse hore ho nka tlatsetso ea magnesium ho fokolitse haholo maemo a tsoekere ea mali ho barupeluoa ba nang le mofuta oa 2 lefu la tsoekere ().

Leha ho le joalo, litlamorao tse ntle tsa magnesium taolong ea tsoekere ea mali li fumanoe feela lithutong tsa nakoana. Ho hlokahala lithuto tsa nako e telele pele ho etsoa tlhahiso e hlakileng.

E ka Ntlafatsa Boleng ba Boroko

Ho robala hampe ke bothata bo boholo ba bophelo bo botle lefatšeng ka bophara.

Ho nka magnesium ho ka ntlafatsa boleng ba boroko ka ho thusa kelello le 'mele oa hau ho phomola. Phomolo ena eu thusa ho robala kapele mme e ka ntlafatsa boleng ba boroko ba hau ().

Phuputsong ea batho ba baholo ba 46, ba nkang tlatsetso ea magnesium letsatsi le letsatsi ba robala kapele. Ba boetse ba hlokometse boleng ba boroko bo ntlafetseng mme ba fokotsa matšoao a boroko ().

Ho feta moo, lithuto tsa liphoofolo li fumane hore magnesium e ka laola tlhahiso ea melatonin, e leng hormone e tataisang potoloho ea boroko ea 'mele oa hau (,).

Magnesium e boetse e bontšitsoe hore e tlama ho li-receptor tsa gamma-aminobutyric (GABA). Hormone GABA e thusa ho theola tšebetso ea methapo, e ka amang boroko (,).

E kanna ea Thusa ho Loantša Migraines

Liphuputso tse 'maloa li bontšitse hore maemo a tlase a magnesium a ka baka migraine.

Phuputso e 'ngoe e fumane hore bankakarolo ba nang le migraine ba na le maemo a tlase haholo a magnesium ho feta batho ba baholo ba phetseng hantle ().

Ho eketsa phepelo ea hau ea magnesium e ka ba mokhoa o bonolo oa ho loants'a migraine (,).

Phuputsong e le 'ngoe ea libeke tse 12, batho ba nang le migraine ba nkileng tlatsetso ea 600-mg magnesium ba na le migraine e fokolang ea 42% ho feta pele ba nka diminerale ().

Seo se boletse hore boholo ba lithuto tsena li hlokomela feela molemo oa nakoana oa ho nka magnesium bakeng sa migraine. Ho hlokahala lithuto tse ling tsa nako e telele pele u etsa likhothaletso tsa bophelo bo botle.

E ka thusa ho fokotsa matšoao a khatello ea maikutlo

Maemo a tlase a magnesium le ona a hokahantsoe le matšoao a khatello ea maikutlo.

Ebile, phuputso e 'ngoe ho batho ba fetang 8,800 e fumane hore har'a batho ba baholo ba lilemo li 65 le tlase, ba nang le magnesium e tlase ba na le kotsi e kholo ea 22% ea boemo bona ().

Lebaka le leng la sena ke hore magnesium e thusa ho laola tšebetso ea boko le maikutlo a hau.

Liphuputso tse 'maloa li bontšitse hore ho tlatselletsa ka magnesium ho ka fokotsa matšoao a khatello ea maikutlo. Boithuto bo bong bo bile ba fumana hore bo sebetsa hantle joalo ka lithethefatsi tse loantšang khatello ea maikutlo (,).

Le ha khokahano lipakeng tsa magnesium le khatello ea maikutlo e ts'episa, litsebi tse ngata li ntse li lumela hore lipatlisiso tse ling sebakeng sena lia hlokahala pele u fana ka likhothaletso ().

Ho kenella ka bongata ba magnesium ho hokahane le melemo ea bophelo bo botle joalo ka kotsi e tlase ea lefu la pelo, migraine e fokolang, ho fokotsa matšoao a khatello ea maikutlo le khatello e ntlafetseng ea mali, maemo a tsoekere ea mali le boroko.

Mehloli ea Lijo

Ke batho ba fokolang feela ba kopanang le tlhahiso ea letsatsi le letsatsi e khothalletsoang (RDI) ea 400-420 mg bakeng sa banna le 310-320 mg bakeng sa basali (38).

Leha ho le joalo, diminerale ena e fumanoa lijong tse ngata tse monate (39):

Haeba o sitoa ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi tsa magnesium ka lijo feela, nahana ka ho nka tlatsetso. Li fumaneha ka bongata ebile lia mamelleha.

Lisebelisoa tse kenang hantle li kenyelletsa magnesium glycinate, gluconate le citrate. Qoba ho nka magnesium ka zinc hobane e ka fokotsa ho monya.

Ho molemo ho bua le ngaka ea hau pele u nka magnesium, hobane e ka sebelisana le meriana e tloaelehileng bakeng sa khatello e phahameng ea mali, lithibela-mafu kapa diuretics.

Magnesium e fumaneha lijong tse ngata tse monate, tse etsang hore ho be bonolo ho eketsa phepelo ea hau ea letsatsi le letsatsi. Lisebelisoa li boetse li mamelloa hantle. Leha ho le joalo, haeba u noa meriana, bua le ngaka ea hau ho qoba litšebelisano tse mpe.

Ntlha ea Bohlokoa

Magnesium ke diminerale e amehang liketsong tse makholo tsa lisele.

Ho bohlokoa ho etsa DNA le ho fetisetsa lipontšo lipakeng tsa boko le 'mele.

E hlolisana le khalsiamo, e netefatsa hore pelo le mesifa ea hau lia hola le ho phomola hantle, hape e ka ntlafatsa migraine, khatello ea maikutlo, khatello ea mali, maemo a tsoekere ea mali le boleng ba boroko.

Leha ho le joalo, ke batho ba fokolang ba kopanang le phepelo ea letsatsi le letsatsi ea 400-420 mg bakeng sa banna le 310-320 mg ea basali.

Ho eketsa lijo, ja lijo tse nang le magnesium e ngata joalo ka peo ea mokopu, spinach, linate tsa cashew, lialmonde le chokolete e lefifi.

Lisebelisoa li ka ba khetho e bonolo, empa etsa bonnete ba hore u bua le ngaka ea hau haeba u noa meriana e meng.