Pehea ka koʻikoʻi o ka magnesium, kekahi o nā minerala koʻikoʻi? He aha nā hopena olakino o ka nele o ka magnesium?

ʻO Magnesium ka hā o ka mineral nui loa i loko o ke kino, ma hope o ka calcium, potassium a me ka sodium. He cofactor kēia mea no nā ʻōnaehana enzyme ʻoi aku ma mua o 600 a hoʻoponopono i nā hopena biochemical like ʻole i loko o ke kino, me ka synthesis protein, a me ka ʻiʻo a me ka hana nerve. Aia i loko o ke kino ma kahi o 21 a 28 grams o ka magnesium; ʻO 60% o ia mea i hoʻokomo ʻia i loko o ka iwi iwi a me nā niho, 20% i nā ʻiʻo, 20% i nā ʻiʻo palupalu ʻē aʻe a me ke akepaʻa, a emi iho i ka 1% kaʻapuni i ke koko.

Loaʻa ka 99% o ka nui o ka magnesium i loko o nā cell (intracellular) a i ʻole iwi iwi, a ʻo 1% i loaʻa i loko o ka lumi extracellular. ʻO ka lawa ʻole o ka ʻai magnesium hiki ke alakaʻi i nā pilikia olakino a hoʻonui i ka pilikia o kekahi mau maʻi mau, e like me ka osteoporosis, type 2 diabetes, a me ka maʻi cardiovascular.

MagnesiumHe kuleana koʻikoʻi ia i ka metabolism ikehu a me nā kaʻina cellular

I mea e hana pono ai, loaʻa i nā pūnaewele kanaka ka molekele ATP waiwai nui (adenosine triphosphate). Hoʻomaka ka ATP i nā hopena biochemical he nui ma ka hoʻokuʻu ʻana i ka ikehu i mālama ʻia i loko o kāna mau pūʻulu triphosphate. ʻO ka wehe ʻana o hoʻokahi a ʻelua mau pūʻulu phosphate e hana i ka ADP a i ʻole AMP. A laila hoʻihoʻi hou ʻia ʻo ADP a me AMP i ATP, kahi kaʻina hana e hana mau kaukani manawa i ka lā. Pono ka Magnesium (Mg2+) i hoʻopaʻa ʻia i ka ATP no ka wāwahi ʻana i ka ATP no ka loaʻa ʻana o ka ikehu.

ʻOi aku ma mua o 600 mau enzymes e koi i ka magnesium ma ke ʻano he cofactor, me nā enzymes āpau e hana a ʻai paha i ka ATP a me nā enzyme i komo i ka synthesis o: DNA, RNA, proteins, lipids, antioxidants (e like me ka glutathione), immunoglobulins, a me prostate Sudu. Hoʻokomo ʻia ka Magnesium i ka hoʻoulu ʻana i nā enzymes a me ka catalyzing i nā hopena enzymatic.

Nā hana ʻē aʻe o ka magnesium

Pono ka Magnesium no ka hoʻohui ʻana a me ka hana o nā "ʻelele ʻelua" e like me: cAMP (cyclic adenosine monophosphate), e hōʻoia i ka hoʻouna ʻia ʻana o nā hōʻailona mai waho i loko o ke kelepona, e like me nā mea mai nā hormones a me nā transmitters kūʻokoʻa i hoʻopaʻa ʻia i ka ʻili o ke kelepona. Hiki i kēia ke kamaʻilio ma waena o nā pūnaewele.

Hoʻokani ka Magnesium i ka pōʻaiapili cell a me ka apoptosis. Hoʻopaʻa ʻia ka Magnesium i nā hale kelepona e like me DNA, RNA, nā membrane cell, a me nā ribosomes.

Hoʻopili ʻia ka Magnesium i ka hoʻoponopono ʻana o ka calcium, potassium a me ka sodium homeostasis (electrolyte balance) ma o ka hoʻoulu ʻana i ka pā ATP / ATPase, e hōʻoiaʻiʻo ai i ka lawe ikaika ʻana o nā electrolytes ma ka membrane cell a me ke komo ʻana o ka hikiwawe membrane (transmembrane voltage).

ʻO ka Magnesium kahi antagonist calcium physiological. Hoʻoikaika ka Magnesium i ka hoʻomaha ʻana o ka ʻiʻo, ʻoiai ʻo ka calcium (me ka potassium) e hōʻoia i ka hoʻopaʻa ʻana o ka ʻiʻo (ka ʻiʻo iwi, ka ʻiʻo puʻuwai, ka ʻiʻo paʻa). Kāohi ka Magnesium i ka hauʻoli o nā pūnaʻi nerve, aʻo ka calcium e hoʻonui i ka excitability o nā pūnana nerve. Kāohi ka Magnesium i ke koko, ʻoiai ka calcium e hoʻāla i ke koko. ʻOi aku ka kiʻekiʻe o ka neʻe ʻana o ka magnesium i loko o nā pūnaewele ma mua o waho o nā pūnaewele; ʻo ka mea ʻē aʻe no ka calcium.

ʻO ka Magnesium i loko o nā pūnaewele ke kuleana no ka metabolism cell, ke kamaʻilio kelepona, thermoregulation (ka hoʻoponopono ʻana i ke kino o ke kino), ke kaulike electrolyte, ka hoʻouna ʻana i ka hoʻoulu ʻana o ke aʻalolo, ka puʻuwai puʻuwai, ka hoʻoponopono ʻana i ke koko, ka ʻōnaehana immune, ka ʻōnaehana endocrine a me ka hoʻoponopono ʻana i nā pae kō koko. ʻO ka Magnesium i mālama ʻia i loko o ka ʻiʻo iwi e hana ma ke ʻano he waihona magnesium a ʻo ia ka mea e hoʻoholo ai i ka maikaʻi o ka iwi iwi: hana ka calcium i ka ʻiʻo iwi paʻa a paʻa, ʻoiai ʻo ka magnesium e hōʻoia i kahi maʻalahi, a laila e hoʻolōʻihi i ka hiki ʻana o nā haki.

He hopena ko Magnesium i ka hoʻoheheʻe ʻana o ka iwi: Hoʻoulu ka Magnesium i ka waiho ʻana o ka calcium ma ka ʻiʻo iwi oiai ke kāohi nei i ka waiho ʻana o ka calcium ma nā ʻiʻo palupalu (ma ka hoʻonui ʻana i nā pae calcitonin), hoʻāla i ka alkaline phosphatase (koi no ka hoʻokumu ʻana i ka iwi), a hoʻoikaika i ka ulu iwi.

ʻAʻole lawa pinepine ka Magnesium i ka meaʻai

ʻO nā kumu maikaʻi o ka magnesium he mau kīʻaha holoʻokoʻa, nā lau lau ʻōmaʻomaʻo, nā nati, nā ʻanoʻano, nā legumes, ke kokoleka ʻeleʻele, chlorella a me ka spirulina. Hāʻawi ka wai inu i ka hāʻawi ʻana i ka magnesium. ʻOiai he nui nā meaʻai (ʻaʻole i hoʻoponopono ʻia) i loko o ka magnesium, hoʻololi i ka hana ʻana i ka meaʻai a me ka ʻai ʻana i ka hopena i ka nui o ka poʻe e ʻai ana ma mua o ka nui o ka magnesium meaʻai. E papa inoa i ka magnesium o kekahi mau meaʻai:

1. Loaʻa i nā hua ʻukena he 424 mg no 100 grams.

2. Loaʻa i nā hua Chia he 335 mg no 100 grams.

3. Loaʻa i ka spinach he 79 mg no 100 grams.

4. Aia ka broccoli i ka 21 mg no 100 grams.

5. He 18 mg no ka 100 grams ka cauliflower.

6. Loaʻa i ka avocado he 25 mg i ka 100 grams.

7. Nā hua pine, 116 mg no 100 g

8. Loaʻa i nā ʻalemona he 178 mg i ka 100 grams.

9. Kelekaleka ʻeleʻele (koko>70%), loaʻa ka 174 mg no 100 grams

10. Hazelnut kernels, loaʻa ka 168 mg no 100 g

11. Pecans, 306 mg no 100 g

12. Kale, he 18 mg no ka 100 grams

13. Kelp, he 121 mg no ka 100 grams

Ma mua o ka hana ʻana, ua manaʻo ʻia ka lawe ʻana o ka magnesium ma 475 a 500 mg i kēlā me kēia lā (ma kahi o 6 mg / kg / lā); ʻO ka lawe ʻana i kēia lā he mau haneli mg ka liʻiliʻi.

Manaʻo ʻia e ʻai nā pākeke i ka 1000-1200 mg o ka calcium i kēlā me kēia lā, ʻo ia ka mea e like me ka pono o kēlā me kēia lā o 500-600 mg o ka magnesium. Inā hoʻonui ʻia ka ʻai calcium (e laʻa i ka pale ʻana i ka osteoporosis), pono e hoʻoponopono ʻia ka ʻai ʻana o ka magnesium. ʻO ka ʻoiaʻiʻo, ʻai ka hapa nui o nā pākeke ma mua o ka nui o ka magnesium ma o kā lākou ʻai.

Hiki i nā hōʻailona o ka hemahema o ka Magnesium ka haʻahaʻa haʻahaʻa o ka magnesium hiki ke alakaʻi i kekahi mau pilikia olakino a me nā imbalances electrolyte. Hiki ke kōkua ka hemahema o ka magnesium i ka hoʻomohala ʻana a i ʻole ka holomua ʻana o kekahi mau maʻi (waiwai):

nā hōʻailona hemahema o ka magnesium

He nui ka poʻe i nele i ka magnesium a ʻaʻole ʻike. Eia kekahi mau hōʻailona koʻikoʻi e makaʻala ai i hiki ke hōʻike inā he hemahema kāu:

1. ʻO ka ʻūhā wāwae

ʻO 70% o nā mākua a me 7% o nā keiki e ʻike i ka ʻeha wāwae maʻamau. ʻOi aku ka ʻoi aku o ka ʻeha o ka wāwae ma mua o ka hoʻopilikia wale ʻia—hiki iā lākou ke ʻeha loa! Ma muli o ke kuleana o ka magnesium i ka hōʻailona neuromuscular a me ka hoʻohaʻahaʻa ʻana i ka ʻiʻo, ua ʻike nā mea noiʻi ʻo ka hemahema o ka magnesium ka mea hewa.

ʻOi aku ka nui o nā limahana mālama ola e kuhikuhi ana i nā mea hoʻohui magnesium e kōkua i kā lākou poʻe maʻi. ʻO ka restless legs syndrome kekahi hōʻailona ʻē aʻe o ka nele o ka magnesium. No ka lanakila ʻana i ka ʻeha wāwae a me ka maʻi hoʻomaha ʻole, pono ʻoe e hoʻonui i kāu ʻai magnesium a me ka potassium.

2. Ka hiamoe

ʻO ka hemahema o ka Magnesium ka mea maʻamau i nā maʻi hiamoe e like me ka hopohopo, hyperactivity, a me ka hoʻomaha. Manaʻo kekahi no ka mea nui ka magnesium no ka hana o GABA, kahi neurotransmitter inhibitory e "hoʻomaha" i ka lolo a paipai i ka hoʻomaha.
ʻO ka lawe ʻana ma kahi o 400 mg o ka magnesium ma mua o ka moe a i ʻole me ka ʻaina ahiahi ʻo ia ka manawa maikaʻi loa o ka lā e lawe ai i ka mea hoʻohui. Eia hou, hiki ke kōkua i ka hoʻohui ʻana i nā meaʻai momona magnesium i kāu ʻaina ahiahi - e like me ka spinach-nui.

3. ʻEha ʻiʻo/fibromyalgia

Ua nānā ʻia kahi haʻawina i paʻi ʻia ma Magnesium Research i ke kuleana o ka magnesium i nā hōʻailona fibromyalgia a ʻike ʻo ka hoʻonui ʻana i ka ʻai magnesium e hōʻemi i ka ʻeha a me ka palupalu a hoʻomaikaʻi pū i nā hōʻailona koko.
Hoʻopili pinepine ʻia me nā maʻi autoimmune, pono kēia haʻawina e paipai i nā poʻe maʻi fibromyalgia e hōʻike ana i nā hopena ʻōnaehana hiki ke loaʻa i nā mea hoʻohui magnesium ma ke kino.

4. Ka hopohopo

Ma muli o ka hopena o ka magnesium deficiency i ka ʻōnaehana nerve waena, a ʻoi aku ka nui o ka pōʻai GABA i ke kino, hiki i nā hopena ʻaoʻao ke komo i ka huhū a me ka hopohopo. Ke piʻi aʻe ka hemahema, hiki ke hoʻoulu i nā kiʻekiʻe o ka hopohopo a, i nā hihia koʻikoʻi, ke kaumaha a me nā hallucinations.
ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia ka magnesium e kōkua i ka hoʻomaha i ke kino, nā ʻiʻo, a kōkua i ka hoʻomaikaʻi ʻana i ke ʻano. He mineral koʻikoʻi ia no ke ʻano holoʻokoʻa. Hoʻokahi mea aʻu e paipai nei i kaʻu mau maʻi me ka hopohopo i ka manawa a ua ʻike lākou i nā hopena maikaʻi loa ʻo ka lawe ʻana i ka magnesium i kēlā me kēia lā.
Pono ka Magnesium no kēlā me kēia hana kelepona mai ka ʻōpū a hiki i ka lolo, no laila ʻaʻole ia he mea kupanaha e pili ana i nā ʻōnaehana he nui.

5. Ke koko kiʻekiʻe

Hana like ka Magnesium me ka calcium e kākoʻo i ke koko kūpono a pale i ka puʻuwai. No laila ke nele ʻoe i ka magnesium, he haʻahaʻa nō hoʻi ʻoe i ka calcium a hiki i ke koko kiʻekiʻe, a i ʻole ke koko kiʻekiʻe.
ʻO kahi haʻawina e pili ana i nā poʻe 241,378 i paʻi ʻia ma ka American Journal of Clinical Nutrition i ʻike ʻia ʻo ka meaʻai kiʻekiʻe i nā meaʻai magnesium i hōʻemi i ka hopena o ka hahau ʻana i ka 8 pakeneka. He mea koʻikoʻi kēia i ka noʻonoʻo ʻana i ka hypertension ke kumu o 50% o ka ischemic stroke i ka honua.

6. ʻAno II diabetes

ʻO kekahi o nā kumu nui ʻehā o ka hemahema o ka magnesium ʻo ia ka maʻi diabetes type 2, akā he hōʻailona maʻamau nō hoʻi ia. No ka laʻana, ua ʻike nā mea noiʻi Pelekania ma waena o nā pākeke 1,452 a lākou i nānā ai, ʻoi aku ka nui o nā pae magnesium haʻahaʻa i 10 mau manawa maʻamau i nā poʻe me ka maʻi diabetes hou a me 8.6 mau manawa maʻamau i ka poʻe me ka maʻi diabetes.
E like me ka mea i manaʻo ʻia mai kēia ʻikepili, ua hōʻike ʻia kahi meaʻai waiwai magnesium e hōʻemi nui i ka hopena o ka maʻi diabetes type 2 ma muli o ke kuleana o ka magnesium i ka metabolism glucose. Ua ʻike ʻia kekahi haʻawina ʻo ka hoʻohui wale ʻana i kahi mea hoʻohui magnesium (100 mg i kēlā me kēia lā) i hōʻemi i ka pilikia o ka maʻi maʻi ma 15%

7. Ka luhi

ʻO ka ikehu haʻahaʻa, nāwaliwali, a me ka luhi nā hōʻailona maʻamau o ka hemahema magnesium. ʻO ka hapa nui o nā poʻe me ka maʻi hoʻoluhi mau loa ʻaʻole lawa ka magnesium. Ke hōʻike nei ke Kulanui o Maryland Medical Center e hiki ke kōkua i ka 300-1,000 mg o ka magnesium i kēlā me kēia lā, akā pono ʻoe e makaʻala no ka mea hiki i ka nui o ka magnesium ke kumu i ka maʻi maʻi. (9)
Inā ʻike ʻoe i kēia hopena ʻaoʻao, hiki iā ʻoe ke hōʻemi wale i kāu maʻi a hiki i ka pau ʻana o nā hopena ʻaoʻao.

8. Migraine

Ua hoʻopili ʻia ka hemahema o ka Magnesium i ka migraines ma muli o kona koʻikoʻi i ke kaupaona ʻana i nā neurotransmitters i ke kino. Hōʻike nā haʻawina ʻelua makapō, placebo-controlled i ka ʻai ʻana i ka 360-600 mg o ka magnesium i kēlā me kēia lā hiki ke hoʻemi i ka pinepine o ka migraines a hiki i 42%.

9. Osteoporosis

Ke hōʻike nei ka National Institutes of Health "ʻo ke kino o ke kanaka maʻamau aia ma kahi o 25 grams o ka magnesium, ma kahi o ka hapalua o ia mea i loaʻa i nā iwi." He mea nui ka hoʻomaopopo ʻana i kēia, ʻoi aku hoʻi no nā poʻe ʻelemakule e pili ana i nā iwi haʻihaʻi.
Mahalo, aia ka manaolana! ʻO kahi haʻawina i paʻi ʻia ma Trace Element Research in Biology ua ʻike ʻo ka hoʻohui ʻana o ka magnesium "nui" i hoʻolōʻihi i ka ulu ʻana o ka osteoporosis ma hope o 30 mau lā. Ma waho aʻe o ka lawe ʻana i nā mea hoʻohui magnesium, makemake ʻoe e noʻonoʻo i ka lawe ʻana i nā huaora D3 a me K2 e hoʻonui maoli i ka iwi iwi.

Nā kumu pilikia no ka nele o ka magnesium

Hiki i kekahi mau kumu ke kumu i ka hemahema o ka magnesium:

ʻAʻai haʻahaʻa ka magnesium i ka meaʻai:

ʻO ka makemake no nā meaʻai i hana ʻia, inu nui, anorexia, ʻelemakule.

Hoʻemi ʻia ka absorption intestinal a i ʻole malabsorption o ka magnesium:

ʻO nā kumu hiki ke loaʻa ka maʻi maʻi lōʻihi, ka luaʻi ʻana, ka inu nui ʻana, ka hoʻemi ʻana i ka hana ʻana o ka ʻōpū o ka ʻōpū, ka nui o ka calcium a i ʻole ka ʻai ʻana o ka potassium, ka meaʻai kiʻekiʻe i ka momona saturated, ka ʻelemakule, ka nele o ka vitamin D, a me ka ʻike ʻana i nā metala kaumaha (aluminium, lead, cadmium).

Loaʻa ka hoʻoheheʻe ʻana o ka Magnesium i loko o ka ʻōpū o ka ʻōpū (ka nui ma ka ʻōpū liʻiliʻi) ma o ka hoʻopuʻi ʻana (paracellular) a me ka hana ma o ke kahawai ion TRPM6. I ka lawe ʻana i ka 300 mg o ka magnesium i kēlā me kēia lā, ʻoi aku ka nui o ka absorption mai 30% a 50%. Ke haʻahaʻa a haʻahaʻa paha nā pae magnesium serum, hiki ke hoʻomaikaʻi ʻia ka absorption magnesium ma ka hoʻonui ʻana i ka absorption magnesium ikaika mai 30-40% a 80%.

Hiki i kekahi poʻe ke loaʻa kahi ʻōnaehana kaʻa ʻeleu e hana maikaʻi ʻole ("poor absorptive capacity") a i ʻole hemahema loa (ka hemahema magnesium mua). ʻO ka lawe ʻana o ka Magnesium e pili ana i ka hapa a i ʻole ka holoʻokoʻa i ka passive diffusion (10-30% absorption), no laila hiki ke hemahema ka magnesium inā ʻaʻole lawa ka lawe ʻana o ka magnesium no ka hoʻohana ʻana.

Hoʻonui ka renal magnesium excretion

ʻO nā kumu e like me ka ʻelemakule, ke kaumaha mau, ka inu nui, ka metabolic syndrome, ka nui o ka nui o ka calcium, kofe, nā mea inu ʻoluʻolu, ka paʻakai, a me ke kō.
Ka hoʻoholo ʻana i ka hemahema o ka magnesium

ʻO ka hemahema o ka Magnesium e pili ana i ka emi ʻana o ka nui o ka magnesium i loko o ke kino. He mea maʻamau ka hemahema o ka Magnesium, ʻoiai i ka poʻe me ke ʻano o ke ola olakino, akā ʻike pinepine ʻia lākou. ʻO ke kumu o kēia ka nele o nā hōʻailona maʻamau (pathological) o ka magnesium deficiency i hiki ke ʻike koke ʻia.

ʻO 1% wale nō o ka magnesium i loko o ke koko, 70% i loko o ke ʻano ionic a i hui pū ʻia me ka oxalate, phosphate a i ʻole citrate, a me 20% i hoʻopaʻa ʻia i nā protein.

ʻAʻole kūpono nā hoʻāʻo koko (extracellular magnesium, magnesium i loko o ke koko ʻulaʻula) no ka hoʻomaopopo ʻana i ke kūlana magnesium ma ke kino holoʻokoʻa (iwi, ʻiʻo, nā ʻiʻo ʻē aʻe). ʻAʻole hele pū ʻia ka hemahema o ka magnesium me ka emi ʻana o nā pae magnesium i loko o ke koko (hypomagnesemia); Ua hoʻokuʻu ʻia paha ka magnesium mai nā iwi a i ʻole nā ​​​​mea ʻē aʻe e hoʻomaʻamaʻa i ke kiʻekiʻe o ke koko.

I kekahi manawa, hiki mai ka hypomagnesemia i ka wā maʻamau ke kūlana magnesium. Aia ka nui o ka magnesium ma ke koena ma waena o ka lawe ʻana i ka magnesium (e pili ana i ka ʻai magnesium a me ka absorption o ka ʻōpū) a me ka excretion magnesium.

Ua lohi ka hoʻololi ʻana o ka magnesium ma waena o ke koko a me nā ʻiʻo. Noho mau nā pae o ka magnesium i loko o kahi ʻāpana haiki: ke hāʻule nā ​​pae magnesium serum, piʻi ka absorption magnesium intestinal, a i ka wā e piʻi ai ke kiʻekiʻe o ka magnesium serum, piʻi ka excretion magnesium renal.

ʻO ka nui o ka magnesium ma lalo o ka waiwai kuhikuhi (0.75 mmol/l) he haʻahaʻa loa ka lawe ʻana o ka magnesium i loko o ka ʻōpū i hiki i nā puʻupaʻa ke uku pono, a i ʻole ka hoʻonui ʻia ʻana o ka magnesium renal ʻaʻole i uku ʻia e ka absorption magnesium ʻoi aku ka maikaʻi. Ua uku ʻia ka ʻōpū o ka ʻōpū.

ʻO ka haʻahaʻa haʻahaʻa o ka magnesium serum, ʻo ia hoʻi, ua lōʻihi ka hemahema o ka magnesium a koi i ka hoʻohui magnesium i ka manawa. Pono nā ana o ka magnesium i loko o ka serum, nā ʻulaʻula ʻulaʻula, a me ka mimi; ʻO ke ala koho i kēia manawa no ka hoʻoholo ʻana i ke kūlana magnesium holoʻokoʻa ʻo ia ka (intravenous) hoʻouka magnesium. Ma kahi ho'āʻo koʻikoʻi, 30 mmol o ka magnesium (1 mmol = 24 mg) e lawelawe mālie ʻia i loko o 8 a 12 mau hola, a ua ana ʻia ka hoʻokuʻu ʻana o ka magnesium i loko o ka mimi ma kahi o 24 mau hola.

I ka hihia o ka magnesium deficiency (a i ʻole lalo), hoʻemi nui ʻia ka neʻe ʻana o ka magnesium renal. ʻO ka poʻe me ke kūlana magnesium maikaʻi e hoʻopau i ka liʻiliʻi o 90% o ka magnesium i loko o kā lākou mimi ma kahi o 24 mau hola; inā nele lākou, emi iho ma lalo o 75% o ka magnesium e hoʻokuʻu ʻia i loko o kahi manawa 24-hola.

ʻO ke kiʻekiʻe o ka magnesium i loko o ke koko ʻulaʻula kahi hōʻailona maikaʻi o ke kūlana magnesium ma mua o nā pae magnesium serum. Ma kahi noiʻi o ka poʻe ʻelemakule, ʻaʻohe mea i haʻahaʻa i ka pae o ka magnesium serum, akā ʻo 57% o nā kumuhana he haʻahaʻa haʻahaʻa haʻahaʻa o ke koko ʻulaʻula magnesium. ʻO ke ana ʻana o ka magnesium i loko o ke koko ʻulaʻula he mea liʻiliʻi hoʻi ka ʻike ma mua o ka hoʻāʻo koʻikoʻi magnesium: e like me ka hoʻāʻo koʻikoʻi magnesium, ʻike wale ʻia ka 60% o nā hihia o ka magnesium deficiency.

pākuʻi magnesium

Inā haʻahaʻa loa kāu mau magnesium, pono ʻoe e hoʻomaikaʻi mua i kāu mau meaʻai a ʻai i nā meaʻai kiʻekiʻe i ka magnesium.

Nā pūhui organomagnesium e like memagnesium taurate aMagnesium L-Threonateʻoi aku ka maikaʻi o ka lawe ʻana. Hoʻopili ʻia ka magnesium threonate me ka loli ʻole ma o ka mucosa ʻōpū ma mua o ka haki ʻana o ka magnesium. ʻO ia ke ʻano e ʻoi aku ka wikiwiki o ka absorption a ʻaʻole keakea ʻia e ka nele o ka ʻōpū o ka ʻōpū a i ʻole nā ​​​​minela ʻē aʻe e like me ka calcium.

Nā pilina me nā lāʻau ʻē aʻe

Hiki i ka waiʻona ke kumu i ka nele o ka magnesium. Hōʻike nā haʻawina preclinical i ka hoʻohui ʻana o ka magnesium e pale i ka vasospasm i hoʻokomo ʻia i ka ethanol a me ka pōʻino i nā kīʻaha koko i loko o ka lolo. I ka wā o ka haʻalele ʻana i ka waiʻona, hiki i ka hoʻonui ʻana i ka magnesium ke hoʻopau i ka insomnia a hoʻemi i nā pae serum GGT (serum gamma-glutamyl transferase he hōʻailona o ka hana ʻino a me kahi hōʻailona o ka inu ʻona).