Yuav ua li cas tseem ceeb magnesium, yog ib qho tseem ceeb tshaj plaws minerals? Dab tsi yog kev noj qab haus huv ntawm magnesium deficiency?

Magnesium yog qhov thib plaub tshaj plaws hauv lub cev, tom qab calcium, potassium thiab sodium. Cov tshuaj no yog cofactor rau ntau tshaj 600 enzyme systems thiab tswj ntau yam biochemical tshuaj nyob rau hauv lub cev, nrog rau cov protein synthesis, thiab nqaij thiab paj hlwb. Lub cev muaj li ntawm 21 mus rau 28 grams ntawm magnesium; 60% ntawm nws tau muab tso rau hauv cov pob txha thiab cov hniav, 20% ntawm cov leeg nqaij, 20% ntawm lwm cov nqaij mos thiab daim siab, thiab tsawg dua 1% hauv cov ntshav.

99% ntawm tag nrho magnesium muaj nyob rau hauv cov hlwb (intracellular) los yog cov pob txha cov ntaub so ntswg, thiab 1% yog pom nyob rau hauv extracellular qhov chaw. Kev noj zaub mov tsis txaus magnesium tuaj yeem ua rau muaj teeb meem kev noj qab haus huv thiab ua rau muaj kev pheej hmoo ntawm ntau yam kab mob, xws li pob txha, mob ntshav qab zib hom 2, thiab kab mob plawv.

Magnesiumplays lub luag haujlwm tseem ceeb hauv lub zog metabolism thiab cov txheej txheem ntawm tes

Txhawm rau ua haujlwm kom zoo, tib neeg lub hlwb muaj lub zog nplua nuj ATP molecule (adenosine triphosphate). ATP pib ntau cov tshuaj lom neeg biochemical los ntawm kev tso lub zog khaws cia hauv nws pawg triphosphate. Cleavage ntawm ib lossis ob pawg phosphate tsim ADP lossis AMP. ADP thiab AMP yog tom qab ntawd rov qab mus rau hauv ATP, txheej txheem uas tshwm sim ntau txhiab zaus hauv ib hnub. Magnesium (Mg2+) khi rau ATP yog qhov tseem ceeb rau kev rhuav tshem ATP kom tau txais lub zog.

Ntau tshaj 600 enzymes xav tau magnesium ua cofactor, suav nrog tag nrho cov enzymes uas tsim los yog haus ATP thiab cov enzymes koom nrog hauv kev sib txuas ntawm: DNA, RNA, proteins, lipids, antioxidants (xws li glutathione), immunoglobulins, thiab prostate Sudu koom nrog. Magnesium koom nrog hauv kev ua kom cov enzymes thiab catalyzing enzymatic cov tshuaj tiv thaiv.

Lwm cov haujlwm ntawm magnesium

Magnesium yog qhov tseem ceeb rau kev sib txuas thiab kev ua haujlwm ntawm "tus xa xov thib ob" xws li: cAMP (cyclic adenosine monophosphate), kom ntseeg tau tias cov teeb liab los ntawm sab nraud raug xa mus rau hauv lub xov tooj ntawm tes, xws li cov tshuaj hormones thiab nruab nrab transmitters khi rau ntawm lub xov tooj ntawm tes. Qhov no ua rau kev sib txuas lus ntawm cov hlwb.

Magnesium plays lub luag haujlwm hauv lub voj voog ntawm tes thiab apoptosis. Magnesium stabilizes cellular qauv xws li DNA, RNA, cell membranes, thiab ribosomes.

Magnesium koom nrog kev tswj hwm ntawm calcium, potassium thiab sodium homeostasis (electrolyte tshuav nyiaj li cas) los ntawm kev ua kom lub twj tso kua mis ATP / ATPase, yog li ua kom muaj kev thauj mus los ntawm cov electrolytes raws li cell membrane thiab kev koom tes ntawm daim nyias nyias muaj peev xwm (transmembrane voltage).

Magnesium yog ib qho physiological calcium antagonist. Magnesium txhawb cov leeg nqaij, thaum calcium (ua ke nrog cov poov tshuaj) ua kom cov leeg nqaij (skeletal leeg, mob plawv, cov leeg nqaij). Magnesium inhibits excitability ntawm paj hlwb, thaum calcium tsub kom lub excitability ntawm paj hlwb. Magnesium inhibits ntshav txhaws, thaum calcium activates ntshav txhaws. Qhov concentration ntawm magnesium nyob rau hauv lub hlwb yog siab dua li sab nraum lub hlwb; qhov opposite yog muaj tseeb rau calcium.

Magnesium tam sim no nyob rau hauv hlwb yog lub luag hauj lwm rau cell metabolism, kev sib txuas lus ntawm tes, thermoregulation (lub cev kub tswj), electrolyte tshuav nyiaj li cas, kis ntawm paj hlwb stimulation, lub plawv atherosclerosis, ntshav siab tswj, lub cev tsis muaj zog, endocrine system thiab kev tswj ntawm cov ntshav qab zib theem. Magnesium khaws cia hauv cov pob txha ua haujlwm ua magnesium reservoir thiab yog ib qho kev txiav txim siab ntawm cov pob txha cov ntaub so ntswg zoo: calcium ua rau cov pob txha cov ntaub so ntswg nyuaj thiab ruaj khov, thaum magnesium ua kom muaj qee qhov kev hloov pauv, yog li qeeb qhov tshwm sim ntawm pob txha.

Magnesium muaj kev cuam tshuam rau cov pob txha metabolism: Magnesium txhawb nqa calcium deposition hauv cov pob txha cov ntaub so ntswg thaum inhibiting calcium deposition nyob rau hauv cov ntaub so ntswg mos (los ntawm kev nce qib calcitonin), activates alkaline phosphatase (yuav tsum tau rau cov pob txha tsim), thiab txhawb cov pob txha loj hlob.

Magnesium hauv zaub mov feem ntau tsis txaus

Qhov zoo ntawm magnesium muaj xws li cov nplej, zaub nplooj ntsuab, txiv ntseej, noob, legumes, tsaus chocolate, chlorella thiab spirulina. Kev haus dej kuj tseem txhawb nqa magnesium. Txawm hais tias ntau (tsis tau ua tiav) cov zaub mov muaj magnesium, kev hloov pauv hauv kev tsim khoom noj thiab kev noj zaub mov ua rau ntau tus neeg haus tsawg dua li qhov pom zoo ntawm cov khoom noj magnesium. Sau cov ntsiab lus magnesium ntawm qee cov khoom noj:

1. Cov noob taub dag muaj 424 mg rau 100 grams.

2. Chia noob muaj 335 mg rau 100 grams.

3. spinach muaj 79 mg rau 100 grams.

4. Broccoli muaj 21 mg rau 100 grams.

5. Cauliflower muaj 18 mg rau 100 grams.

6. Avocado muaj 25 mg rau 100 grams.

7. Pine neeg rau, 116 mg rau 100 g

8. Almonds muaj 178 mg rau 100 grams.

9. Tsaus chocolate (cocoa> 70%), muaj 174 mg rau 100 grams

10. Hazelnut kernels, muaj 168 mg rau 100 g

11. Pecans, 306 mg rau 100 g

12. Kale, muaj 18 mg rau 100 grams

13. Kelp, muaj 121 mg rau 100 grams

Ua ntej kev lag luam, kev noj tshuaj magnesium tau kwv yees li ntawm 475 txog 500 mg ib hnub (kwv yees li 6 mg / kg / hnub); niaj hnub noj yog ntau pua mg tsawg.

Nws feem ntau pom zoo tias cov neeg laus noj 1000-1200 mg ntawm calcium ib hnub twg, uas yog sib npaug rau txhua hnub xav tau ntawm 500-600 mg ntawm magnesium. Yog tias kev noj calcium ntau ntxiv (piv txwv li txhawm rau tiv thaiv kev mob pob txha), kev noj magnesium kuj yuav tsum tau kho. Qhov tseeb tiag, cov neeg laus feem ntau haus tsawg dua li qhov pom zoo ntawm magnesium los ntawm lawv cov khoom noj.

Tej yam tshwm sim ntawm Magnesium Deficiency Tsawg qib ntawm magnesium tuaj yeem ua rau muaj ntau yam teeb meem kev noj qab haus huv thiab electrolyte imbalances. Tsis muaj magnesium nyob ntev yuav ua rau muaj kev loj hlob lossis kev loj hlob ntawm ntau yam kab mob (muaj txiaj ntsig):

magnesium deficiency cov tsos mob

Ntau tus neeg yuav tsis muaj magnesium thiab tsis paub nws. Nov yog qee cov tsos mob tseem ceeb los saib xyuas qhov uas yuav qhia tau tias koj puas muaj qhov tsis txaus:

1. mob ceg

70% ntawm cov neeg laus thiab 7% ntawm cov menyuam yaus muaj kev mob caj dab tsis tu ncua. Hloov tawm, kev mob ob txhais ceg tuaj yeem ua rau ntau tshaj qhov tsis txaus ntseeg - lawv tuaj yeem ua rau mob hnyav! Vim tias magnesium lub luag haujlwm hauv cov teeb liab neuromuscular thiab cov leeg nqaij, cov kws tshawb fawb tau pom tias magnesium deficiency feem ntau yog qhov ua txhaum.

Ntau thiab ntau tus kws kho mob tau muab tshuaj magnesium los pab lawv cov neeg mob. Restless ob txhais ceg syndrome yog lwm qhov ceeb toom ntawm magnesium deficiency. Txhawm rau kov yeej kev mob ceg thiab ceg tsis xis nyob, koj yuav tsum tau nce koj cov magnesium thiab potassium kom tsawg.

2. Insomnia

Magnesium deficiency feem ntau yog qhov ua ntej rau kev pw tsaug zog tsis zoo xws li kev ntxhov siab, ntxhov siab, thiab tsis hnov ​​​​tsw. Qee tus xav tias qhov no yog vim magnesium yog qhov tseem ceeb rau kev ua haujlwm ntawm GABA, ib qho inhibitory neurotransmitter uas "ceev" lub hlwb thiab txhawb kev so.
Noj li ntawm 400 mg ntawm magnesium ua ntej pw los yog noj hmo yog lub sijhawm zoo tshaj plaws ntawm hnub los noj cov tshuaj ntxiv. Tsis tas li ntawd, ntxiv cov khoom noj uas muaj magnesium ntau rau koj noj hmo - zoo li cov zaub mov muaj txiaj ntsig - yuav pab tau.

3. Cov leeg mob/fibromyalgia

Ib txoj kev tshawb fawb luam tawm hauv Magnesium Kev Tshawb Fawb tau tshuaj xyuas lub luag haujlwm ntawm magnesium hauv cov tsos mob fibromyalgia thiab pom tias nce magnesium kom tsawg txo qhov mob thiab rhiab thiab ua kom lub cev tiv thaiv kab mob.
Feem ntau cuam tshuam nrog cov kab mob autoimmune, txoj kev tshawb no yuav tsum txhawb cov neeg mob fibromyalgia raws li nws qhia txog cov teebmeem ntawm cov tshuaj magnesium hauv lub cev.

4. Kev ntxhov siab

Txij li thaum magnesium tsis muaj peev xwm cuam tshuam rau hauv nruab nrab lub paj hlwb, thiab tshwj xeeb tshaj yog lub voj voog GABA hauv lub cev, cov kev mob tshwm sim tuaj yeem suav nrog kev chim siab thiab ntxhov siab. Raws li qhov tsis txaus siab zuj zus, nws tuaj yeem ua rau muaj kev ntxhov siab ntau heev thiab, thaum mob hnyav, kev nyuaj siab thiab kev hnov ​​​​lus.
Qhov tseeb, magnesium tau pom tias yuav pab ua kom lub cev, cov leeg, thiab pab txhim kho kev xav. Nws yog ib qho tseem ceeb mineral rau tag nrho lub siab. Ib yam uas kuv pom zoo rau kuv cov neeg mob uas muaj kev ntxhov siab nyob rau lub sijhawm thiab lawv tau pom cov txiaj ntsig zoo yog noj magnesium txhua hnub.
Magnesium xav tau rau txhua lub cellular ua haujlwm ntawm lub plab mus rau lub hlwb, yog li nws tsis xav tias nws cuam tshuam rau ntau lub cev.

5. Ntshav siab

Magnesium ua haujlwm synergistically nrog calcium los txhawb cov ntshav siab thiab tiv thaiv lub plawv. Yog li thaum koj tsis muaj magnesium, koj feem ntau kuj muaj calcium tsawg thiab ua rau ntshav siab, lossis ntshav siab.
Ib txoj kev tshawb fawb uas muaj 241,378 tus neeg koom tau luam tawm nyob rau hauv American Journal of Clinical Nutrition pom tias kev noj zaub mov muaj magnesium txo qis kev pheej hmoo ntawm mob stroke los ntawm 8 feem pua. Qhov no yog qhov tseem ceeb rau kev txiav txim siab tias ntshav siab ua rau 50% ntawm ischemic strokes hauv ntiaj teb.

6. Hom II mob ntshav qab zib

Ib qho ntawm plaub qhov laj thawj tseem ceeb ntawm magnesium deficiency yog hom 2 mob ntshav qab zib, tab sis nws kuj yog ib qho mob tshwm sim. Piv txwv li, cov kws tshawb fawb Askiv tau pom tias ntawm 1,452 tus neeg laus uas lawv tau kuaj xyuas, qib magnesium qis yog 10 npaug ntau dua rau cov neeg mob ntshav qab zib tshiab thiab 8.6 npaug ntau dua rau cov neeg mob ntshav qab zib paub.
Raws li xav tau los ntawm cov ntaub ntawv no, kev noj zaub mov muaj magnesium tau pom tias txo qis kev pheej hmoo ntawm hom 2 mob ntshav qab zib mellitus vim magnesium lub luag haujlwm hauv cov piam thaj metabolism. Lwm txoj kev tshawb nrhiav pom tias tsuas yog ntxiv magnesium ntxiv (100 mg ib hnub) txo qhov kev pheej hmoo ntawm ntshav qab zib los ntawm 15%.

7. qaug zog

Tsawg zog, qaug zog, thiab qaug zog yog cov tsos mob ntawm magnesium deficiency. Feem ntau cov neeg uas muaj mob nkees nkees kuj tseem tsis muaj magnesium. Lub Tsev Kawm Ntawv Qib Siab Maryland Medical Center tau tshaj tawm tias 300-1,000 mg ntawm magnesium ib hnub tuaj yeem pab tau, tab sis koj kuj yuav tsum tau ceev faj vim tias magnesium ntau dhau tuaj yeem ua rau raws plab. (9)
Yog tias koj ntsib cov kev mob tshwm sim no, koj tuaj yeem txo koj cov tshuaj kom txog thaum cov kev mob tshwm sim ploj mus.

8. Migraine

Magnesium deficiency tau txuas rau migraines vim nws qhov tseem ceeb hauv kev ntsuas cov tshuaj neurotransmitters hauv lub cev. Ob qhov muag tsis pom kev, cov kev tshawb fawb tshuaj placebo qhia tau hais tias noj 360-600 mg ntawm magnesium txhua hnub tuaj yeem txo qhov zaus ntawm migraines txog li 42%.

9. Osteoporosis

Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws tau tshaj tawm tias "tus neeg nruab nrab lub cev muaj txog 25 grams ntawm magnesium, kwv yees li ib nrab ntawm cov pob txha." Nws yog ib qho tseem ceeb kom paub qhov no, tshwj xeeb tshaj yog rau cov neeg laus uas muaj kev pheej hmoo rau cov pob txha nkig.
Ua tsaug, muaj kev cia siab! Ib txoj kev tshawb fawb luam tawm nyob rau hauv Trace Element Research hauv Biology pom tias magnesium supplementation "tseem ceeb" ua rau kev txhim kho pob txha qeeb tom qab 30 hnub. Ntxiv nrog rau kev noj cov tshuaj magnesium, koj tseem yuav xav xav txog kev noj ntau cov vitamins D3 thiab K2 kom nce pob txha ceev.

Muaj feem cuam tshuam rau magnesium deficiency

Muaj ntau yam yuav ua rau tsis muaj magnesium:

Kev noj zaub mov tsawg magnesium kom tsawg:

Preference rau cov khoom noj, haus dej ntau, anorexia, laus.

Txo txoj hnyuv nqus los yog malabsorption ntawm magnesium:

Cov tsos mob tshwm sim muaj xws li mob raws plab ntev, ntuav, haus dej ntau, txo cov kua qaub hauv plab, noj cov calcium ntau dhau los yog potassium, noj zaub mov muaj roj txaus, kev laus, vitamin D tsis txaus, thiab raug rau cov hlau hnyav (aluminium, lead, cadmium).

Magnesium absorption tshwm sim nyob rau hauv lub plab zom mov (feem ntau nyob rau hauv cov hnyuv me) ntawm passive (paracellular) diffusion thiab nquag ntawm ion channel TRPM6. Thaum noj 300 mg ntawm magnesium txhua hnub, qhov nqus ntawm 30% mus rau 50%. Thaum noj zaub mov magnesium tsawg lossis qib magnesium hauv cov ntshav qis, magnesium nqus tau tuaj yeem txhim kho los ntawm kev ua kom muaj zog magnesium nqus los ntawm 30-40% mus rau 80%.

Nws muaj peev xwm hais tias qee tus neeg muaj kev thauj mus los uas ua haujlwm tsis zoo ("tsis muaj peev xwm nqus tau") lossis tsis txaus (thawj magnesium tsis txaus). Magnesium absorption nyob ntawm ib nrab los yog tag nrho ntawm kev tsis txaus siab (10-30% kev nqus), yog li magnesium deficiency tuaj yeem tshwm sim yog tias noj magnesium tsis txaus rau nws siv.

Ua kom lub raum magnesium excretion

Tej yam ua tau muaj xws li kev laus, kev ntxhov siab ntev, haus dej ntau, cov kab mob metabolic, noj calcium ntau, kas fes, dej qab zib, ntsev, thiab qab zib.
Kev txiav txim siab ntawm magnesium deficiency

Magnesium deficiency yog hais txog qhov txo qis hauv tag nrho cov qib magnesium hauv lub cev. Magnesium deficiency yog tshwm sim, txawm nyob rau hauv cov neeg uas zoo li zoo li noj qab nyob zoo txoj kev ua neej, tab sis lawv yog feem ntau overlooked. Yog vim li cas rau qhov no yog qhov tsis muaj cov tsos mob (pathological) ntawm magnesium deficiency uas tuaj yeem pom tam sim ntawd.

Tsuas yog 1% ntawm magnesium muaj nyob rau hauv cov ntshav, 70% yog nyob rau hauv daim ntawv ionic los yog koom tes nrog oxalate, phosphate los yog citrate, thiab 20% yog khi rau cov proteins.

Kev kuaj ntshav (extracellular magnesium, magnesium hauv cov qe ntshav liab) tsis zoo rau kev nkag siab txog cov xwm txheej magnesium thoob plaws hauv lub cev (pob txha, leeg, thiab lwm yam ntaub so ntswg). Magnesium deficiency tsis yog ib txwm nrog los ntawm kev txo qis magnesium hauv cov ntshav (hypomagnesemia); magnesium tuaj yeem raug tso tawm los ntawm cov pob txha lossis lwm cov ntaub so ntswg kom normalize cov ntshav.

Qee zaum, hypomagnesemia tshwm sim thaum magnesium xwm txheej zoo li qub. Cov qib magnesium hauv cov ntshav feem ntau yog nyob ntawm qhov sib npaug ntawm kev noj magnesium (uas nyob ntawm kev noj zaub mov magnesium cov ntsiab lus thiab plab hnyuv nqus) thiab magnesium excretion.

Kev sib pauv ntawm magnesium ntawm cov ntshav thiab cov ntaub so ntswg yog qeeb. Cov qib magnesium hauv cov ntshav feem ntau nyob hauv qhov nqaim: thaum cov ntshav magnesium qib poob, cov plab hnyuv magnesium nqus tau nce, thiab thaum cov ntshav magnesium qib nce, lub raum magnesium excretion nce.

Cov qib magnesium hauv cov ntshav qis qis dua tus nqi siv (0.75 mmol / l) tuaj yeem txhais tau tias cov plab hnyuv magnesium nqus tsawg dhau rau lub raum kom them nyiaj txaus, lossis qhov ua rau lub raum magnesium ntxiv tsis tau them rau los ntawm kev nqus magnesium ntau dua. Cov kab mob gastrointestinal yog compensated.

Qib magnesium qis feem ntau txhais tau hais tias tsis muaj magnesium nyob rau lub sijhawm ntev thiab yuav tsum tau noj magnesium ntxiv raws sijhawm. Kev ntsuas ntawm magnesium hauv cov ntshav, cov qe ntshav liab, thiab cov zis muaj txiaj ntsig zoo; txoj kev xaiv tam sim no rau kev txiav txim siab tag nrho magnesium raws li txoj cai yog (txhaj tshuaj) magnesium loading test. Hauv kev ntsuam xyuas kev ntxhov siab, 30 mmol ntawm magnesium (1 mmol = 24 mg) yog siv maj mam intravenously tshaj 8 mus rau 12 teev, thiab magnesium excretion nyob rau hauv cov zis yog ntsuas nyob rau hauv 24 teev.

Nyob rau hauv cov ntaub ntawv ntawm (los yog hauv qab) magnesium deficiency, lub raum magnesium excretion yog ho txo. Cov neeg uas muaj magnesium zoo yuav tso tawm tsawg kawg 90% ntawm magnesium nyob rau hauv lawv cov zis dhau 24-teev; Yog tias lawv tsis txaus, tsawg dua 75% ntawm magnesium yuav raug tso tawm hauv 24 teev.

Magnesium qib hauv cov qe ntshav liab yog qhov qhia tau zoo ntawm magnesium raws li cov qib magnesium hauv cov ntshav. Hauv kev tshawb fawb ntawm cov neeg laus, tsis muaj leej twg muaj cov tshuaj magnesium tsawg, tab sis 57% ntawm cov neeg mob muaj cov ntshav liab qis magnesium. Kev ntsuas ntawm magnesium hauv cov qe ntshav liab kuj tseem qhia tsawg dua li qhov ntsuas kev ntxhov siab magnesium: raws li kev ntsuas kev ntxhov siab magnesium, tsuas yog 60% ntawm cov neeg mob magnesium tsis txaus.

magnesium ntxiv

Yog tias koj cov qib magnesium tsawg dhau lawm, koj yuav tsum ua ntej txhim kho koj txoj kev noj zaub mov zoo thiab noj ntau cov khoom noj uas muaj magnesium.

Organomagnesium compounds xws limagnesium taurate thiabMagnesium L-Threonatezoo absorbed. Organically khi magnesium threonate yog absorbed unchanged los ntawm txoj hnyuv mucosa ua ntej magnesium yuav tawg. Qhov no txhais tau tias kev nqus yuav sai dua thiab tsis cuam tshuam los ntawm qhov tsis muaj plab acid lossis lwm yam zaub mov xws li calcium.

Kev sib cuam tshuam nrog lwm yam tshuaj

Cawv tuaj yeem ua rau tsis muaj magnesium. Cov kev tshawb fawb preclinical qhia tau hais tias magnesium supplementation tiv thaiv ethanol-induced vasospasm thiab kev puas tsuaj rau cov hlab ntsha hauv hlwb. Thaum lub sij hawm tshem tawm cawv, kev noj cov magnesium ntau tuaj yeem cuam tshuam insomnia thiab txo cov ntshav qab zib GGT (serum gamma-glutamyl transferase yog qhov qhia txog kev ua haujlwm ntawm daim siab thiab lub cim ntawm kev haus cawv).