He aha ka hana a ka Magnesium no kou Kino?

Anter

• Mālama i ka Hana Brain Healthy
• Mālama i kahi puʻuwai olakino olakino
• Kōkua i ka hoʻoponopono ʻana i nā ʻaelike Muscle
• Nā Pōmaikaʻi Ola
• Mei Kaomi Koko Kiʻi
• Hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai
• Hiki ke hoʻomaikaʻi i ke kahe kō kō ʻana i ke ʻano o ka maʻi diabetes 2
• Hiki ke hoʻomaikaʻi i ka maikaʻi o ka hiamoe
• Hiki ke kōkua i ka hakakā ʻana i nā Migraines
• Hiki ke kōkua i ka hōʻemi ʻana i nā ʻōuli o ke kaumaha
• Nā Kumuwaiwai Meaʻai
• Ka Laina Lalo

ʻO ka magnesium ka hā o ka nui o nā mineral i kou kino.

Hoʻopili ʻia ia ma kahi o 600 a me nā hopena pūnaewele, mai ka hana ʻana iā DNA i ke kōkua ʻana i kāu mau mākala e ʻaelike ().

ʻOiai kona koʻikoʻi, a hiki i ka 68% o nā mākua ʻAmelika e kū ʻole i ka ʻai o kēlā me kēia lā ().

Ua hoʻopili ʻia nā pae magnesium haʻahaʻa i nā hopena olakino maikaʻi ʻole, e like me ka nāwaliwali, kaumaha, ke koko kiʻekiʻe a me nā maʻi puʻuwai.

Hōʻike kēia ʻatikala i ka hana a ka magnesium i kou kino, i kona mau pono olakino, pehea e hoʻonui ai i kāu lawe ʻana a me nā hopena o ka liʻiliʻi.

Mālama i ka Hana Brain Healthy

He mea nui ka magnesium i ka lawe ʻana i nā hōʻailona ma waena o kou lolo a me kou kino.

Hana ia ma ke ʻano he kiaʻi puka no nā mea loaʻa nā N-methyl-D-aspartate (NMDA), i loaʻa ma kāu mau pūnana nerve a kōkua i ka ulu ʻana o ka lolo, hoʻomanaʻo a me ke aʻo ʻana ().

I nā poʻe olakino olakino, noho ka magnesium i loko o nā mea loaʻa i ka NMDA, e pale ana iā lākou i ka hoʻonāukiuki ʻia e nā hōʻailona nāwaliwali e hoʻonāukiuki ai i kāu mau pūnana nerve pono ʻole.

Ke hoʻohaʻahaʻa kāu pae magnesium, ua kahakaha ʻia nā mea lawe leka NMDA liʻiliʻi. ʻO kēia ke kumu o ka hoʻonāukiuki pinepine ʻia ma mua o ka pono.

Hiki i kēia ʻano overstimulation ke pepehi i nā hunaola nerve a hiki ke hōʻeha i ka lolo ().

Hana ka magnesium ma ke ʻano he kiaʻi puka no nā mea loaʻa nā NMDA, i pili i ka ulu ʻana o ka lolo olakino, hoʻomanaʻo a me ke aʻo ʻana. Pale ia i nā pūnaewele nerve mai ka hoʻomāhuahua ʻia ʻana, kahi e hiki ai ke pepehi iā lākou a hōʻeha paha i ka lolo.

Mālama i kahi puʻuwai olakino olakino

He mea nui ka magnesium no ka mālama ʻana i kahi puʻuwai olakino olakino.

Kūleʻa maoli ia me ka calcium, a he mea nui ia no ka hoʻoulu ʻana i ka puʻuwai puʻuwai.

Ke komo ka calcium i loko o kou mau puʻuwai puʻuwai puʻuwai, hoʻonāukiuki ia i nā olonā o ka mākala e ʻaelike. ʻO nā helu o ka magnesium i kēia hopena, kōkua i kēia mau pūnaewele e hoʻomaha (,).

Mālama kēia neʻe ʻana o ka calcium a me ka magnesium ma o kou mau puʻuwai i ka puʻuwai olakino olakino.

Ke haʻahaʻa nā pae magnesium, hiki i ka calcium ke hoʻonui i kou mau puʻuwai puʻuwai puʻuwai. ʻO kahi hōʻailona maʻamau o kēia ka wikiwiki a / a i ʻole kūpikipiki ʻole o ka puʻuwai, a he mea hoʻoweliweli paha i ke ola ().

ʻO ka mea hou aʻe, ʻo ka pauma sodium-potassium, kahi enzyme e hoʻoulu i nā impulses uila, koi i ka magnesium no ka hana kūpono. Hiki i kekahi impulses uila ke hoʻopili i kou puʻuwai ().

Kōkua ka Magnesium i kāu mau puʻuwai puʻuwai puʻuwai e hoʻomaha me ka pale ʻana i ka calcium, kahi e hoʻoulu ai i ka contraction Hoʻokūkū kēia mau minelala kekahi i kekahi e hōʻoia i ka ʻaelike o nā puʻuwai puʻuwai a hoʻomaha kūpono

Kōkua i ka hoʻoponopono ʻana i nā ʻaelike Muscle

Mālama pū ka magnesium i ka hoʻoponopono ʻana i nā kuʻina muscle.

E like me ka puʻuwai, hana ka magnesium ma ke ʻano he blocker calcium maoli e kōkua i nā mākala e hoʻomaha.

I kou mau mākala, hoʻopili ka calcium i nā protein e like me troponin C a me myosin. Hoʻololi kēia kaʻina hana i ke ʻano o kēia mau protein, e hoʻoulu ai ().

Hoʻopaʻa ka Magnesium me ka calcium no kēia mau wahi paʻa like e kōkua ai i ka hoʻomaha ʻana i kou mau mākala.

Inā lawa ʻole ka magnesium o kou kino e hoʻokūkū ai me ka puna, hiki i kou mau mākala ke ʻaelike he nui loa, e hana ana i nā cramp a i ʻole nā ​​spasms.

No kēia kumu, koi pinepine ʻia ka magnesium e mālama i nā cramp muscle ().

Eia nō naʻe, hōʻike nā noiʻi i nā hopena huikau e pili ana i ka hiki i ka magnesium ke hōʻoluʻolu i nā cramp - ke loaʻa nei kekahi i kahi pōmaikaʻi ʻole ().

Hana ka magnesium ma ke ʻano he blocker calcium maoli, e kōkua ana i kāu mau puʻupuʻu puʻupuʻu e hoʻomaha ma hope o ka ʻaelike ʻana. Ke haʻahaʻa nā pae magnesium, hiki i kāu mau mākala ke ʻaelike he nui loa a kumu i nā ʻōuli e like me ka cramp a i ʻole nā ​​spasms muscle.

Nā Pōmaikaʻi Ola

Ua hoʻopili ʻia kahi papaʻai momona i ka magnesium i nā pono olakino ʻē aʻe he nui.

Mei Kaomi Koko Kiʻi

ʻO ke koko kiʻekiʻe ka hopohopo olakino e pili ana i hoʻokahi o ʻekolu mau ʻAmelika ().

ʻO ka mea hoihoi, ua hōʻike ʻia nā noiʻi ʻana i ka lawe ʻana i ka magnesium e hoʻohaʻahaʻa ai i kou kahe koko, ().

I hoʻokahi o nā noi ʻana, ua ʻike ka poʻe i lawe i ka 450 mg o ka makanekiuma i kēlā me kēia lā i ka hāʻule ʻana o ka systolic (luna) a me nā diastolic (lalo) o ke kaomi koko e 20.4 a me 8.7, ().

Ua loaʻa kahi anamanaʻo 34 mau noiʻi i kahi mahele lāʻau o 368 mg o ka magnesium i hoʻoliʻiliʻi nui i nā waiwai systolic a me diastolic i ke kaomi i nā mākua olakino a me nā mea me ke kiʻekiʻe o ke koko ().

Eia naʻe, ʻoi aku ka kiʻekiʻe o ka hopena i nā poʻe me ke koko kiʻekiʻe ().

Hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai

Ua pili nā haʻawina he nui i nā pae magnesium haʻahaʻa i kahi kiʻekiʻe o ka maʻi puʻuwai.

ʻO kahi laʻana, ua ʻike ʻia hoʻokahi noiʻi ua loaʻa i nā mea me nā pae magnesium haʻahaʻa loa ka makaʻu kiʻekiʻe loa o ka make, ʻo ia hoʻi ma muli o ka maʻi puʻuwai ().

ʻO ka hoʻololi, ʻo ka hoʻonui ʻana i kāu lawe ʻana e hoʻohaʻahaʻa ai i kēia makaʻu. ʻO ia no ka loaʻa ʻana o ka magnesium i nā waiwai anti-inflammatory ikaika, hiki ke pale i ka hoʻopili ʻana o ke koko a hiki ke kōkua i kāu mau kīʻaha koko e hoʻomaha e hoʻohaʻahaʻa i kou kaomi koko ().

ʻO kahi anamanaʻo o 40 mau aʻo me ka mea i ʻoi aku ma mua o hoʻokahi miliona o ka poʻe komo i ʻike i ka ʻai ʻana i ka 100 mg ʻoi loa o ka magnesium i kēlā me kēia lā e hoʻemi ana i ka maka o ka hahau a me ka puʻuwai puʻuwai e 7% a me 22%. ʻO kēia nā kumu nui ʻelua no ka maʻi puʻuwai ().

Hiki ke hoʻomaikaʻi i ke kahe kō kō ʻana i ke ʻano o ka maʻi diabetes 2

ʻO ka poʻe me ka maʻi diabetes ʻano ʻelua he mau pae magnesium haʻahaʻa, a ʻoi aku paha ka maikaʻi o ke ʻano, ʻoiai ke kōkua ka magnesium i ka mālama ʻana i ka insulin a neʻe i ke kō mai ke koko a i loko o nā hunaola no ka mālama ʻana ().

ʻO kahi laʻana, loaʻa i kāu mau hunaola nā mea loaʻa no ka insulin, kahi e pono ai ka magnesium e hana pono. Inā haʻahaʻa nā pae magnesium, ʻaʻole hiki i kāu mau pūnaewele ke hoʻohana pono i ka insulin, e waiho kiʻekiʻe ana i nā kō kō ((,,).

ʻO ka hoʻonui ʻana i ka lawe ʻana i ka magnesium e hoʻoliʻiliʻi paha i ke kō kō i nā poʻe me ka maʻi diabetes 2.

Ua hōʻike ʻia kahi anamanaʻo o ʻewalu mau noiʻi i ka lawe ʻana i kahi mea hoʻonui magnesium i hoʻoliʻiliʻi nui i ka hoʻokē ʻai ʻana i nā kō i ke kō i nā mea komo me ka maʻi diabetes 2 ().

Eia nō naʻe, nā hopena maikaʻi o ka magnesium i ke kaohi kō kō ʻana o ke kō i loaʻa wale i nā noiʻi wā pōkole. Pono nā noi wā lōʻihi ma mua o ka hiki ke hana i kahi ʻōlelo koi.

Hiki ke hoʻomaikaʻi i ka maikaʻi o ka hiamoe

ʻO ka hiamoe maikaʻi ʻole kahi pilikia olakino nui a puni ka honua.

ʻO ka lawe ʻana i ka magnesium e hoʻomaikaʻi ai i ka maikaʻi o ka hiamoe ma ke kōkua ʻana i kou noʻonoʻo a me kou kino e hoʻomaha. Kōkua kēia hoʻomaha ʻana iā ʻoe e hiamoe wikiwiki a hoʻomaikaʻi i kou maikaʻi hiamoe ().

I loko o kahi noiʻi ʻana i 46 mau mākua makua, ʻo ka poʻe i lawe i kahi hoʻopiha magnesium i kēlā me kēia lā ua hiamoe wikiwiki lākou. Ua ʻike pū lākou i ka hoʻomaikaʻi maikaʻi o ka hiamoe a hoʻemi i nā hōʻailona insomnia ().

ʻO ka mea hou aku, ua ʻike ʻia nā noiʻi holoholona e hiki i ka magnesium ke hoʻoponopono i ka hana melatonin, kahi hormone e alakaʻi i ka hiamoe hiamoe o kou kino (,).

Ua hōʻike ʻia ka magnesium e hoʻopaʻa i nā mea loaʻa gamma-aminobutyric (GABA). Kōkua ka hormone GABA i ka hoʻomaha ʻana i ka hana nerve, kahi e hopena ai i ka hiamoe (,).

Hiki ke kōkua i ka hakakā ʻana i nā Migraines

Ua hōʻike ʻia kekahi mau noiʻi e hiki i nā pae magnesium haʻahaʻa ke kumu i ka migraines.

Ua ʻike ʻia kahi noiʻi ua loaʻa i nā mea komo me ka migraines i nā pae magnesium haʻahaʻa haʻahaʻa ma mua o nā mākua olakino ().

ʻO ka hoʻonui ʻana i kāu lawe magnesium hiki ke lilo i ala maʻalahi e hakakā ai i ka migraines (,).

I hoʻokahi mau hebedoma hebedoma he 12, ʻo ka poʻe me ka migraines i lawe i kahi 600-mg magnesium supplement i loaʻa iā 42% ka liʻiliʻi o ka migraines ma mua o ka lawe ʻana i ka mineral ().

ʻO kēlā, ʻo ka hapa nui o kēia mau noiʻi e ʻike wale i kahi pōmaikaʻi pōkole o ka lawe ʻana i ka magnesium no migraines. Pono nā loiloi lōʻihi hou aku e pono ai ma mua o ka hana ʻana i nā ʻōlelo olakino.

Hiki ke kōkua i ka hōʻemi ʻana i nā ʻōuli o ke kaumaha

Ua hoʻopili ʻia nā pae haʻahaʻa o ka magnesium i nā ʻōuli o ke kaumaha.

I ka ʻoiaʻiʻo, hoʻokahi noiʻi ma luna o 8,800 poʻe i ʻike ʻia ma waena o nā mākua he 65 a keu ka makahiki, ʻo ka poʻe me ka loaʻa haʻahaʻa o ka magnesium i loaʻa ka 22% ʻoi aku ka nui o ka pilikia o kēia maʻi ().

ʻO kekahi kumu o kēia ka mea e kōkua ai ka magnesium i ka hana a me ka naʻau o kou lolo.

Ua hōʻike ʻia kekahi mau noiʻi i ka hoʻopili ʻana me ka makanekiuma e hoʻoliʻiliʻi i nā ʻōuli o ke kaumaha. Ua ʻike ʻia kekahi mau noiʻi ua like ka maikaʻi me nā lāʻau antidepressant (,).

ʻOiai ke hoʻohiki nei ka loulou ma waena o ka magnesium a me ke kaumaha, nui ka poʻe loea i ka manaʻo he nui ka noiʻi ʻana i kēia wahi e pono ai ma mua o ka hāʻawi ʻana i nā ʻōlelo aʻoaʻo ().

Ua hoʻopili ʻia nā mea loaʻa magnesium kiʻekiʻe i nā pono olakino e like me ka haʻahaʻa o ka maʻi puʻuwai, ka liʻiliʻi o ka migraines, hoʻemi i nā ʻōuli o ke kaumaha a hoʻomaikaʻi i ke koko, nā kō a me nā hiamoe.

Nā Kumuwaiwai Meaʻai

Kakaikahi ka poʻe e hālāwai me ka lā i koi ʻia i kēlā me kēia lā (RDI) o 400-420 mg no nā kāne a me 310-320 mg no nā wahine (38).

Eia nō naʻe, loaʻa kēia mineral i ka nui o nā meaʻai ono (39):

Inā ʻaʻole hiki iā ʻoe ke hoʻokō i kāu mau pono magnesium i kēlā me kēia lā ma o nā meaʻai wale nō, e noʻonoʻo e lawe i kahi waihona. Loaʻa ākea lākou a ʻae maikaʻi ʻia.

Hoʻopiha maikaʻi ʻia nā mea hoʻohui i hoʻopili ʻia me ka magly glycinate, gluconate a me ka citrate. Hōʻalo i ka lawe ʻana i ka magnesium me ka zinc no ka mea e hoʻoliʻiliʻi ia i ka lawe.

ʻOi aku ka maikaʻi e kamaʻilio me kāu kauka ma mua o ka lawe ʻana i ka magnesium, ʻoiai hiki iā ia ke launa pū me nā lāʻau maʻamau no ke kiʻekiʻe o ke koko, antibiotics a diuretics paha.

ʻIke ʻia ka magnesium i nā meaʻai ʻono he nui, kahi mea maʻalahi e hoʻonui i kāu ʻai i kēlā me kēia lā. Hoʻolālā maikaʻi ʻia nā mea hoʻohui. Eia nō naʻe, inā ʻoe e lawe i nā lāʻau, e ʻōlelo i kāu kauka e hōʻalo i nā launa maikaʻi ʻole.

Ka Laina Lalo

ʻO ka magnesium kahi mineral i komo i loko o nā haneli haneli.

He mea nui ia no ka hana ʻana i DNA a me nā relaying signal ma waena o kou lolo a me kou kino.

Kūʻē ia me ka calcium, e hōʻoia ana i ka puʻuwai o kou puʻuwai a me nā mākala e hoʻomaha a hoʻomaha maikaʻi, a hiki ke hoʻomaikaʻi i ka migraines, ke kaumaha, ke kaomi koko, nā kiʻekiʻe o ke kō a me ka maikaʻi o ka hiamoe.

Eia naʻe, hui ka hapa nui o ka poʻe i ka ʻai o 400-420 mg i kēlā me kēia lā no nā kāne a me 310-320 mg no nā wahine.

I mea e hoʻonui ai i kāu ʻai, ʻai i nā meaʻai e waiwai ai ka magnesium e like me nā hua ʻumeke, spinach, nati cashew, almonds a me kokolekaʻeleʻele.

Hiki i nā mea hoʻohui ke lilo i koho maʻalahi, akā e ʻike pono e ʻōlelo i kāu kauka inā lawe ʻoe i nā lāʻau ʻē aʻe.