Vim li cas magnesium tseem ceeb thiab koj yuav tsum ntxiv nrog nws?

Magnesium yog cov ntxhia tseem ceeb txuas rau kev pw tsaug zog zoo dua, txo kev ntxhov siab, thiab txhim kho lub plawv. Ib txoj kev tshawb fawb tsis ntev los no tau luam tawm nyob rau hauv European Journal of Nutrition qhia tias qhov tseem ceeb ntawm magnesium kom tsawg muaj lwm yam txiaj ntsig: Cov neeg uas tsis tshua muaj magnesium muaj kev pheej hmoo siab rau cov kab mob degenerative.

Thaum txoj kev tshawb fawb tshiab no me me thiab cov kws tshawb fawb yuav tsum tau kawm ntxiv txog qhov txuas, qhov kev tshawb pom yog ib qho kev ceeb toom tias nws tseem ceeb heev kom paub tseeb tias koj tau txais magnesium txaus.

Magnesium thiab kab mob txaus ntshai

Koj lub cev xav tau magnesium rau ntau lub luag haujlwm, tab sis ib qho ntawm nws qhov tseem ceeb tshaj plaws yog los txhawb cov enzymes uas xav tau los rov ua dua thiab kho DNA. Txawm li cas los xij, lub luag haujlwm ntawm magnesium hauv kev tiv thaiv DNA kev puas tsuaj tsis tau kawm meej.

Txhawm rau kom paub, Australian cov kws tshawb fawb tau kuaj ntshav los ntawm 172 cov neeg muaj hnub nyoog nruab nrab thiab kuaj lawv cov magnesium, homocysteine, folate thiab vitamin B12 qib.

Ib qho tseem ceeb ntawm txoj kev tshawb no yog ib qho amino acid hu ua homocysteine, uas yog metabolized los ntawm cov zaub mov koj noj. Cov qib siab ntawm homocysteine ​​​​hauv cov ntshav yog txuam nrog kev pheej hmoo ntawm DNA puas. Cov kws tshawb fawb ntseeg tias qhov kev puas tsuaj no tuaj yeem ua rau cov kab mob neurodegenerative xws li dementia, Alzheimer's thiab Parkinson's disease, nrog rau cov hlab ntsha neural. 

Cov txiaj ntsig tau tshawb pom pom tias cov neeg koom nrog qis qis magnesium feem ntau muaj homocysteine ​​​​siab dua, thiab rov ua dua. Cov neeg uas muaj magnesium ntau dua kuj zoo li muaj folate thiab vitamin B12 ntau dua.

Tsawg magnesium thiab siab homocysteine ​​​​tau cuam tshuam nrog ntau dua biomarkers ntawm DNA puas tsuaj, uas cov kws tshawb fawb ntseeg tias yuav txhais tau tias magnesium tsawg yog txuam nrog kev pheej hmoo siab dua ntawm DNA puas. Nyob rau hauv lem, qhov no yuav txhais tau tias muaj kev pheej hmoo ntawm qee yam kab mob degenerative.

Vim li cas magnesium tseem ceeb heev

Peb lub cev xav tau magnesium txaus rau kev tsim hluav taws xob, cov leeg nqaij, thiab cov hlab ntsha. Magnesium kuj pab tswj cov pob txha zoo li qub thiab txhawb kev tiv thaiv kab mob.

Cov qib magnesium tsawg tuaj yeem ua rau muaj ntau yam teeb meem, nrog rau cov leeg nqaij, qaug zog, thiab lub plawv dhia tsis zoo. Lub sijhawm ntev ntawm cov magnesium uas tsis tshua muaj cuam tshuam nrog kev pheej hmoo ntawm pob txha pob txha, ntshav siab, thiab ntshav qab zib hom 2.

Magnesium tsis yog pab thaum peb tsaug zog xwb, qee qhov kev tshawb fawb qhia tias nws tuaj yeem txhim kho kev pw tsaug zog zoo thiab ntev. Cov qib magnesium txaus tau txuas mus rau cov qauv kev pw tsaug zog zoo dua vim tias nws tswj cov neurotransmitters thiab cov tshuaj hormones tseem ceeb rau kev pw tsaug zog, xws li melatonin.

Magnesium kuj tau xav tias yuav pab txo qis cortisol thiab txo cov tsos mob ntawm kev ntxhov siab, ob qho tib si tuaj yeem pab txhim kho kev pw tsaug zog. ,

Magnesium thiab tib neeg noj qab haus huv

1. Magnesium thiab pob txha noj qab haus huv

Osteoporosis yog ib qho kab mob ntawm cov pob txha uas muaj cov pob txha tsawg thiab kev puas tsuaj rau cov pob txha pob txha, uas ua rau cov pob txha muaj zog ntxiv thiab muaj kev cuam tshuam rau pob txha. Calcium yog ib qho tseem ceeb ntawm cov pob txha, thiab magnesium kuj ua lub luag haujlwm tseem ceeb hauv cov pob txha loj hlob thiab kev loj hlob. Magnesium feem ntau muaj nyob rau hauv cov pob txha nyob rau hauv daim ntawv ntawm hydroxyapatite. Ntxiv nrog rau kev koom tes hauv kev tsim cov pob txha ua cov tshuaj tiv thaiv, magnesium kuj tseem koom nrog hauv kev loj hlob thiab kev sib txawv ntawm cov pob txha hlwb. Magnesium deficiency tuaj yeem ua rau kev ua haujlwm tsis zoo ntawm cov pob txha, yog li cuam tshuam rau kev tsim thiab kho cov pob txha. . Cov kev tshawb fawb tau pom tias magnesium yog qhov tsim nyog rau kev hloov pauv ntawm cov vitamin D rau hauv nws daim ntawv nquag. Daim ntawv nquag ntawm vitamin D txhawb kev nqus calcium, metabolism thiab cov tshuaj hormones parathyroid tso tawm. Kev noj cov magnesium ntau yog cuam tshuam nrog kev nce hauv cov pob txha. Magnesium tuaj yeem tswj cov concentration ntawm calcium ions hauv hlwb. Thaum lub cev siv calcium ntau dhau lawm, magnesium tuaj yeem txhawb nqa calcium deposition hauv cov pob txha thiab txo lub raum tso tawm kom ntseeg tau tias calcium reserves hauv cov pob txha.

2. Magnesium thiab mob plawv

Kab mob plawv yog qhov laj thawj tseem ceeb uas cuam tshuam rau tib neeg kev noj qab haus huv, thiab ntshav siab, hyperlipidemia thiab hyperglycemia yog qhov tseem ceeb ntawm cov kab mob plawv. Magnesium plays lub luag haujlwm tseem ceeb hauv kev tswj cov hlab plawv thiab kev ua haujlwm. Magnesium yog lub ntuj vasodilator uas tuaj yeem so cov hlab ntsha ntawm phab ntsa thiab txhawb cov hlab ntsha dilation, yog li txo cov ntshav siab; magnesium kuj tseem tuaj yeem txo cov ntshav siab los ntawm kev tswj lub plawv dhia. Magnesium tuaj yeem tiv thaiv lub plawv los ntawm kev puas tsuaj thaum cov ntshav txhaws thiab txo qis kev tuag ntawm lub plawv. Magnesium deficiency hauv lub cev ua rau muaj kev pheej hmoo ntawm cov kab mob plawv. Hauv cov xwm txheej hnyav, nws tuaj yeem ua rau cov hlab ntsha uas muab ntshav thiab oxygen rau lub plawv, uas tuaj yeem ua rau lub plawv nres thiab tuag tam sim ntawd.

Hyperlipidemia yog ib qho tseem ceeb ntawm kev pheej hmoo rau atherosclerosis. Magnesium tuaj yeem cuam tshuam cov tshuaj tiv thaiv oxidative kev ntxhov siab hauv cov ntshav, txo cov tshuaj tiv thaiv kab mob hauv cov hlab ntsha intima, yog li txo qhov tsim ntawm atherosclerosis. Txawm li cas los xij, magnesium deficiency yuav ua rau kom cov calcium hauv cov hlab ntsha, oxalic acid tso rau ntawm phab ntsa ntawm cov hlab ntsha, thiab txo cov lipoprotein ntau ntom nti Kev tshem tawm cov roj cholesterol los ntawm cov hlab ntsha los ntawm cov protein ua rau muaj kev pheej hmoo ntawm atherosclerosis.

Hyperglycemia yog ib hom kab mob ntev heev. Magnesium plays lub luag haujlwm tseem ceeb hauv kev tswj xyuas qhov tso tawm kom muaj nuj nqis thiab rhiab heev ntawm insulin. Magnesium deficiency tuaj yeem txhawb qhov tshwm sim thiab kev loj hlob ntawm hyperglycemia thiab ntshav qab zib. Kev tshawb fawb qhia tau hais tias kev noj magnesium tsis txaus yuav ua rau cov calcium ntau nkag mus rau hauv cov hlwb, ua rau muaj kev ntxhov siab oxidative, o thiab insulin tsis kam, ua rau cov kab mob pancreatic tsis muaj zog thiab ua rau cov ntshav qab zib tswj tau nyuaj.

3. Magnesium thiab Nervous System Health

Magnesium koom nrog hauv kev sib txuas thiab cov metabolism hauv ntau yam khoom siv hauv lub hlwb, suav nrog 5-hydroxytryptamine, γ-aminobutyric acid, norepinephrine, thiab lwm yam, thiab ua lub luag haujlwm tseem ceeb hauv kev tswj hwm lub paj hlwb. Norepinephrine thiab 5-hydroxytryptamine yog cov neeg xa xov hauv lub paj hlwb uas tuaj yeem tsim cov kev xav zoo nkauj thiab cuam tshuam rau txhua yam ntawm lub hlwb. Ntshav γ-aminobutyric acid yog lub ntsiab lus neurotransmitter uas ua rau lub hlwb ua haujlwm qeeb thiab muaj qhov ua kom lub cev tsis muaj zog.

Ntau cov kev tshawb fawb tau pom tias qhov tsis txaus magnesium tuaj yeem ua rau tsis muaj peev xwm thiab ua haujlwm tsis zoo ntawm cov teeb meem no, yog li ua rau muaj kev ntxhov siab, kev nyuaj siab, insomnia thiab lwm yam kev puas siab puas ntsws. Kev tsim nyog magnesium ntxiv tuaj yeem txo cov kev xav tsis zoo no. Magnesium kuj muaj peev xwm tiv thaiv kev ua haujlwm ntawm lub paj hlwb. Magnesium tuaj yeem rhuav tshem thiab tiv thaiv kev tsim ntawm dementia-txog amyloid plaques, tiv thaiv dementia-txog cov plaques los ntawm kev ua kom puas neuronal, txo txoj kev pheej hmoo ntawm kev tuag neuronal, thiab tswj cov neurons. ib txwm muaj nuj nqi, txhawb kev tsim dua tshiab thiab kho cov paj hlwb, yog li tiv thaiv dementia.

Koj yuav tsum noj magnesium ntau npaum li cas txhua hnub?

Qhov pom zoo pub noj haus (RDA) rau magnesium txawv raws hnub nyoog thiab poj niam txiv neej. Piv txwv li, cov txiv neej laus feem ntau xav tau txog 400-420 mg ib hnub twg, nyob ntawm hnub nyoog. Cov poj niam laus xav tau 310 txog 360 mg, nyob ntawm hnub nyoog thiab cev xeeb tub.

Feem ntau, koj tuaj yeem tau txais magnesium txaus los ntawm koj cov khoom noj. Cov nplooj ntsuab ntsuab zoo li spinach thiab kale yog qhov zoo tshaj plaws ntawm magnesium, zoo li cov txiv ntoo thiab cov noob, tshwj xeeb tshaj yog almonds, cashews, thiab taub dag noob.

Koj tseem tuaj yeem tau txais qee cov magnesium los ntawm cov nplej tag nrho xws li nplej xim av thiab quinoa, thiab legumes xws li taum dub thiab lentils. Xav txog ntxiv cov ntses rog xws li salmon thiab mackerel, nrog rau cov khoom siv mis nyuj xws li yogurt, uas kuj muab qee cov magnesium.

Magnesium nplua nuj zaub mov

Cov khoom noj zoo tshaj plaws ntawm magnesium muaj xws li:

● spinach

● almond

● taum dub

● Quinoa

● noob taub dag

● avocado

● Tofu

Koj puas xav tau magnesium ntxiv?

Yuav luag 50% ntawm cov neeg laus Asmeskas tsis haus cov tshuaj magnesium, uas tuaj yeem tshwm sim los ntawm ntau yam sib txawv.

Qee zaum, tib neeg tsis tau txais magnesium txaus los ntawm zaub mov. Magnesium deficiency tuaj yeem ua rau cov tsos mob xws li mob leeg, qaug zog, lossis lub plawv dhia tsis xwm yeem. Cov neeg uas muaj qee yam mob, xws li kab mob plab, ntshav qab zib, lossis haus dej cawv ntev, kuj tseem tuaj yeem tsim magnesium malabsorption. Hauv cov xwm txheej no, tib neeg yuav tsum tau noj tshuaj ntxiv kom muaj cov magnesium txaus hauv lub cev.

Cov neeg ncaws pob lossis cov neeg uas koom nrog kev siv lub cev hnyav kuj tseem tuaj yeem tau txais txiaj ntsig los ntawm cov tshuaj magnesium, vim tias cov ntxhia no pab cov leeg ua haujlwm thiab rov zoo. Cov neeg laus tuaj yeem nqus tau magnesium tsawg thiab tso tawm ntau dua, yog li lawv yuav xav tau kev noj tshuaj ntxiv kom tswj tau qib siab.

Tab sis nws yog ib qho tseem ceeb kom paub tias tsis yog ib hom magnesium ntxiv - muaj ntau ntau. Txhua hom magnesium ntxiv yog absorbed thiab siv txawv ntawm lub cev - qhov no yog hu ua bioavailability.

Magnesium L-Threonate - Txhim kho kev txawj ntse thiab lub hlwb ua haujlwm. Magnesium threonate yog ib daim ntawv tshiab ntawm magnesium uas yog bioavailable heev vim hais tias nws muaj peev xwm dhau los ntawm lub hlwb barrier ncaj qha mus rau hauv peb cell membranes, ncaj qha nce lub hlwb magnesium theem. . Nws muaj txiaj ntsig zoo heev rau kev txhim kho kev nco thiab txo lub hlwb kev ntxhov siab. Nws raug pom zoo tshwj xeeb rau cov neeg ua haujlwm puas hlwb!

Magnesium Taurate muaj cov amino acid hu ua taurine. Raws li kev tshawb fawb, cov khoom siv txaus ntawm magnesium thiab taurine pab tswj cov ntshav qab zib. Qhov no txhais tau tias hom magnesium no tuaj yeem txhawb kev noj qab haus huv ntawm cov ntshav qab zib. Raws li kev tshawb fawb tsis ntev los no nrog rau cov tsiaj, cov nas hypertensive tau ntsib qhov txo qis hauv cov ntshav siab. Tswv yim Magnesium Taurate tuaj yeem txhawb koj lub plawv noj qab haus huv.

Yog tias koj muaj kev xav tau kev lag luam thiab xav nrhiav cov khoom loj ntawm Magnesium L-Threonate los yog magnesium taurate, Suzhou Myland Pharm & Nutrition Inc. yog FDA-sau npe chaw tsim khoom ntawm cov khoom noj khoom haus ntxiv thiab cov khoom siv hauv lub neej tshiab, kev tsim khoom, thiab kev tsim khoom. tuam txhab. Ze li ntawm 30 xyoo ntawm kev lag luam tsub zuj zuj ntawm kev lag luam tau ua rau peb cov kws tshaj lij hauv kev tsim, kev tsim khoom, kev tsim khoom thiab xa khoom ntawm cov khoom siv roj ntsha me me.