Takatsong ea rona ea bophelo bo botle le bophelo bo botle ka kakaretso, hangata re kopana le metsoako le limolek'hule tse fapaneng tse bapalang karolo ea bohlokoa ho holiseng bokhoni ba 'mele ea rona.Adenosine, nucleoside ea tlhaho, ke e 'ngoe ea limolek'hule tse ntseng li fumana tlhokomelo e ntseng e eketseha bakeng sa melemo ea eona ea bohlokoa ea bophelo bo botle.Ho tloha ho nts'etsopele ea bophelo bo botle ba pelo ho fana ka matla le ho ts'ehetsa metabolism, adenosine e na le monyetla o moholo oa ho matlafatsa 'mele ea rona ho tsoa kahare.
Magnesium ke liminerale tsa bohlokoa tse hlahang ka tlhaho le electrolyte e emeloang ke letšoao la lik'hemik'hale "Mg" tafoleng ea periodic ea likarolo.Ke karolo ea borobeli e ngata ka ho fetisisa lefatšeng 'me e phetha karolo ea bohlokoa lits'ebetsong tse ngata tsa cellular' meleng.
Ho tloha ho metabolism ho ea ho ts'ebetso ea mesifa, magnesium e ameha ho feta 300 karabelo ea enzymatic 'meleng ea rona, e leng se etsang hore e be micronutrient ea bohlokoa bakeng sa bophelo bo botle ka kakaretso.E na le boikarabelo ba ho boloka tšebetso e tloaelehileng ea mesifa, lisele tsa methapo le pelo.Minerale ena ea bohlokoa e boetse e ameha ho DNA synthesis, protheine synthesis, le tlhahiso ea matla.Ho feta moo, e thusa ho laola khatello ea mali, maemo a tsoekere ea mali, le ho tšehetsa sesole sa 'mele se phetseng hantle.
Ha ho bapisoa le limatlafatsi tse ling, 'mele ea rona ha e hloke magnesium e ngata, empa re ntse re hloka ho eketsa magnesium kamehla ka lijo kapa li-supplement tsa magnesium ho thibela matšoao a khaello ea magnesium.Magnesium e teng lijong tse ling tsa tlhaho.Ha e le hantle, bakeng sa ba nang le lijo tse le 'ngoe, e ka ekeletsoa lijong tse ling ka mokhoa oa ho eketsoa ka maiketsetso' me e fanoa ka mokhoa oa lijo tsa sesole.
Ke lijo life tse nang le magnesium tse ngata tse lokelang ho kenyelletsoa lijong tsa hau?Likhetho tse ling tse ntle li kenyelletsa meroho e makhasi a matala, linaoa, linate le lijo-thollo tse felletseng, empa batho ba bangata ba hloleha ho fihlela lijo tse khothaletsoang tsa letsatsi le letsatsi.Tabeng ena, li-supplement tsa magnesium e ka ba khetho e bonolo le e tšepahalang.Kamehla buisana le setsebi sa tlhokomelo ea bophelo pele u qala tlatsetso efe kapa efe e ncha.
Matšoao a tloaelehileng a khaello ea magnesium:
●Ho sisinyeha ha mesifa le mahlaba
●Mokhathala le bofokoli
●ho otla ha pelo
●Mathata a ho robala
●Mathata a bophelo bo botle ba kelello
●Osteoporosis le masapo a robehileng
●Khatello ea mali
●E nyonyehang
●Khaello ea phepo e nepahetseng
●Taolo e phetseng hantle ea pelo le khatello ea mali
Hypertension ke lefu le tloaelehileng le amang batho ba limilione lefatšeng ka bophara.E qobella pelo ea hau hore e sebetse ka thata, e leng se behang khatello ea kelello mesifa ea pelo 'me qetellong e lebisa lefung la pelo.
Minerale ena e bohlokoa bakeng sa ho boloka tsamaiso ea pelo e phetseng hantle.Magnesium e tšehetsa bophelo bo botle ba pelo ka ho khatholla le ho alafatsa methapo ea mali, ho netefatsa phallo e nepahetseng ea mali le ho fokotsa kotsi ea khatello e phahameng ea mali, lefu la pelo le stroke.Ho feta moo, magnesium e thusa mesifa ea pelo hore e sebetse hantle 'me e fokotsa kotsi ea ho otla ha pelo ka tsela e sa tloaelehang le mafu a mang a pelo.
Ho kenyelletsa lijo tse nang le magnesium tse ngata lijong tsa hau ho ka thusa ho khothaletsa bophelo bo botle ba pelo le maemo a tloaelehileng a khatello ea mali.
●Bophelo bo botle ba mesifa le ho phomola
Magnesium e bohlokoa bakeng sa ho boloka ts'ebetso e nepahetseng ea mesifa le ho thibela li-spasms le mesifa.E khothalletsa taolo ea ho honyela ha mesifa, ho thusa mesifa hore e phomole le ho honyela e le hore e sebetse ka katleho le ho hlaphoheloa hantle.Baatlelete le batho ba sebetsang 'meleng ba ka rua molemo ho tlatsetso ea magnesium ho thibela kotsi ea mesifa le ho tšehetsa ho hlaphoheloa ka mor'a ho ikoetlisa.
●Tlhahiso ea matla le metabolism
Magnesium e ameha ka mafolofolo tšebetsong ea tlhahiso ea matla ka har'a lisele tsa rona.E thusa ho fetola lijo hore e be matla le ho khothalletsa tlhahiso ea adenosine triphosphate (ATP), mohloli o ka sehloohong oa matla 'meleng ea rona.Likahare tse lekaneng tsa magnesium li ka khothaletsa metabolism, tsa boloka matla a mangata, tsa matlafatsa mamello, tsa fokotsa maikutlo a mokhathala le botsoa, 'me tsa re boloka re le mafolofolo letsatsi lohle.
●Ts'ebetso ea methapo le taolo ea khatello ea maikutlo
Ho boloka maemo a lekaneng a magnesium ho ka ama bophelo ba rona ba kelello haholo ka ho khothaletsa tšebetso ea methapo e phetseng hantle le taolo ea khatello ea maikutlo.Magnesium e thusa ho laola li-neurotransmitters, tse ka thusang ho ntlafatsa maikutlo, ho fokotsa ho tšoenyeha le ho ntlafatsa boleng ba boroko.Ho feta moo, e tšehetsa tlhahiso ea serotonin, neurotransmitter e amanang le maikutlo a boiketlo.
●Bophelo bo botle ba masapo le thibelo ea osteoporosis
Melemo ea bophelo bo botle ea Magnesium e boetse e fetela tsamaisong ea rona ea masapo.Ke diminerale ea bohlokoa bakeng sa ho boloka masapo a le matla a bile a phetse hantle.Magnesium e thusa ho laola maemo a khalsiamo le ho etsa bonnete ba ho monya le ho ajoa hantle 'meleng, e leng ntho ea bohlokoa bakeng sa ho teteana ha masapo.Ntle le maemo a lekaneng a magnesium, kotsi ea lefu la masapo le mafu a mang a amanang le masapo a ka eketseha.Ho ja magnesium kamehla, hammoho le limatlafatsi tse ling tse hahang masapo, ho ka thusa haholo ho boloka masapo a hao a le matla ha u ntse u hōla.
●Bophelo bo botle ba tsamaiso ea tšilo ea lijo le excretion
Magnesium e bapala karolo ea bohlokoa ho boloka tsamaiso ea 'mele ea ho sila lijo e phetse hantle.E sebetsa e le setlolo sa tlhaho, se khothalletsa ho tsoa mala, se thibela ho patoa, 'me se thusa ho tlosa litšila 'meleng.Ho fumana magnesium e lekaneng ho ts'ehetsa bophelo bo botle ba tšilo ea lijo, ho fokotsa kotsi ea lefu la mala, hape ho ntlafatsa bophelo bo botle ba mala.
●Ntlafatsa boleng ba boroko
Magnesium e bontšitsoe ho thusa ho fokotsa matšoao a ho hloka botsitso le ho hlobaela.E ntlafatsa bokhoni ba ho robala, e fokotsa nako ea ho robala, 'me e eketsa nako ea ho robala ka kakaretso.
Magnesium e ameha taolong ea melatonin, e leng hormone e laolang potoloho ea rōna ea ho tsoha ha boroko.Maemo a lekaneng a magnesium a ka thusa ho ts'ehetsa tlhahiso le ho lokolloa ha melatonin, e leng se bakang boroko bo khutsitseng.
Ho feta moo, magnesium e ka thusa ho laola tšebetso ea hormone ea khatello ea kelello cortisol.Ka ho theola maemo a cortisol, magnesium e ka thusa ho imolla matšoenyeho le khatello ea maikutlo tse ka sitisang boroko.
1. Spinach
Qala leeto la hau le nang le magnesium e ngata ka botala ba makhasi bo feto-fetohang: spinach.Moroho ona o nang le limatlafatsi ha o na magnesium e ngata feela, empa hape ke mohloli o babatsehang oa tšepe, k'halsiamo, le divithamini A le K. Spinach ke ntho e lokelang ho jeoa lisalateng, li-smoothie, omelets, kapa lijana tse halikiloeng ka mahlakoreng.
2. Lialmonde
Kopana le litlhoko tsa hau tsa magnesium ka lialmonde tse seng kae.Ntle le ho ba le magnesium e ngata, linate tsena tse koetsoeng li fana ka mafura a mangata a phetseng hantle, fiber le protheine.Natefeloa ke lialmonde e le sejo se monate, u li kopanye ka botoro ea almonde e monate, kapa u li sebelise ho eketsa crunch e monate ho salate.
3. Avocado
Natefeloa ke botle bo monate ba li-avocado, mohloli o mong o babatsehang oa magnesium ea lijo.Li-avocado li tsebahala ka mafura a tsona a phetseng hantle 'me li na le livithamini le liminerale tse ngata.Li khaole holim'a toast, u li kenye ho salate kapa li-smoothies, kapa u etse guacamole ea khale ho tlatsa lijo tsa hau.
4. Chokolete e lefifi
E, u bala hantle!Chokolete e lefifi e na le magnesium e lekaneng.Pheko ena e monate e na le melemo e fapaneng ea bophelo bo botle, ho kenyelletsa le li-antioxidants tse thusang ho theola khatello ea mali le ho ntlafatsa ts'ebetso ea boko.Natefeloa ke chokolete e lefifi 'me u latsoe tatso ea eona e monate ha u ntse u kenyelletsa magnesium lijong tsa hau.
5. Quinoa
Hangata quinoa e bitsoa lijo tse monate haholo, tse nang le magnesium e ngata le ho fana ka protheine e feletseng.Sebelisa lijo-thollo tsena tsa khale sebakeng sa raese e tloaelehileng kapa pasta ho eketsa ho noa ha magnesium ha u ntse u rua molemo ho tsoa ho fiber e phahameng le amino acid.
6. Salmon
Salmon ha e fane feela ka mohloli o ruileng oa omega-3 fatty acids, empa hape e fana ka tekanyo e phetseng hantle ea magnesium.Ho bonolo ho pheha tlhapi ena e nang le mefuta e mengata 'me e ka besoa, ea apehoa kapa ea etsoa li-tacos tse monate tsa tlhapi.Ho kenyelletsa salmon lijong tsa hau ha ho molemo bakeng sa pelo ea hau feela, empa hape ho molemo bakeng sa maemo a hau a magnesium.
7. Linaoa tse ntšo
Linaoa tse ntšo ke lijo tse tloaelehileng lijong tse ngata 'me ke mohloli o babatsehang oa liprotheine tse thehiloeng limela, fiber le magnesium.Ho sa tsotellehe hore na u etsa sopho e monate ea chili, sopho e entsoeng ka tranelate e ntšo kapa u li kenya salate, linaoa tse ntšo ke tsela e ntle ea ho eketsa ho noa ha magnesium ha u ntse u thabela lijo tse monate.
8. Peo ea mokopu
Peō ea mokopu e nyenyane empa e le matla ke letlotlo la limatlafatsi, ho akarelletsa le magnesium.Li-snacks tsena tsa crunchy li tletse li-antioxidants 'me ke tlatsetso e ntle ea ho matlafatsa boleng ba salate, yogurt, kapa li-granola tse entsoeng hae.
9. Yoghurt
Yogurt ha e fane feela ka li-probiotics (libaktheria tse molemo bakeng sa mala a hau) empa hape ke mohloli oa calcium le magnesium e matlafatsang masapo.Natefeloa ke kopi ea yogurt e nang le litholoana tse ncha, lijo-thollo, kapa u fafatsa ka linate tse khaotsoeng bakeng sa lijo tsa hoseng tse monate le tse matlafatsang kapa seneke.
10. Flaxseed
Li-flaxseeds li na le phepo e nepahetseng 'me li tletse ka liminerale, fiber, le li-anti-inflammatory omega-3 fatty acids.Li boetse li re fa li-antioxidant tse bitsoang lignans, tse ka thusang ho holisa botsitso ba lihormone.
1. Magnesium Citrate
Magnesium citrate ke e 'ngoe ea mefuta e tsebahalang haholo ea li-supplement tsa magnesium ka lebaka la bioavailability ea eona e phahameng.Motsoako oa citrate o ntlafatsa ho monya ha magnesium 'meleng.Hangata e sebelisoa ho ts'ehetsa bophelo bo botle ba tšilo ea lijo kaha e sebetsa joalo ka setlolo sa tlhaho.Ho feta moo, magnesium citrate e thusa ho holisa masapo a phetseng hantle le ho boloka morethetho o tloaelehileng oa pelo.Leha ho le joalo, litlamorao tsa eona tsa ho hlatsa li kanna tsa se tšoanele motho e mong le e mong, 'me ho molemo ho buisana le setsebi sa tlhokomelo ea bophelo pele u qala lisebelisoa tse ncha.
2. Magnesium glycinate
Magnesium glycinate ke mofuta o mamelloang hantle le o monyehang habonolo oa magnesium.E kopantsoe le amino acid glycine ho thusa ho phomola mesifa le ho khothalletsa maikutlo a khutso.Mofuta ona oa magnesium o molemo haholo ho batho ba nang le matšoenyeho, khatello ea maikutlo kapa mathata a amanang le boroko.Ho feta moo, ha e na monyetla oa ho baka bothata ba tšilo ea lijo, e etsa hore e tšoanele batho ba nang le mala a bobebe.
3. Magnesium oxide
Magnesium oxide ke tlatsetso ea magnesium e theko e tlaase ebile e sebelisoa hangata.E na le karolo e phahameng ea elemental magnesium, empa ha e monye habonolo ke 'mele ho feta mefuta e meng.Hangata e sebelisoa e le setlolo ho kokobetsa ho pipitleloa 'me e lokela ho nkoa ka hloko ho qoba ho feta tekano kaha e ka baka letšollo.Batho ba nang le mekhoa e tloaelehileng ea ho ntša mala ba ka 'na ba se ke ba rua molemo joaloka mefuta e meng ka lebaka la ho fokotseha ha metsi.
4. Magnesium L-threonate
Magnesium threonate kapa L-threonate ke mofuta oa maiketsetso oa magnesium o tsebahalang ka bokhoni ba ona ba ho tšela mokoallo oa mali le boko.E tsoa ho L-threonate 'me e fumaneha haholo ka bioavail kaha e kenngoa ke' mele hantle 'me e fetoloa magnesium, kahoo e eketsa maemo a magnesium maling.Magnesium L-threonate e ntlafatsa ts'ebetso ea synaptic, ka hona e matlafatsa bokhoni ba boko ba ho ithuta le ho rarolla mathata, 'me e khothalletsa bophelo bo botle ba' mele le boko ha e ntse e e-na le anti-inflammatory, antioxidant, 'me e tšehetsa liphello tsa bophelo bo botle ba pelo.Ntle le moo, magnesium L-threonate e ka thusa 'mele ho phomola le ho imolla khatello ea maikutlo le matšoenyeho, ka hona ho ntlafatsa boleng ba boroko.E ka boela ea tšehetsa tlhahiso ea lihomone tsa boroko, tse kang melatonin.
Magnesium Taurate ke motsoako oa liminerale tsa bohlokoa tsa magnesium le taurine.Joalo ka limatlafatsi tsa bohlokoa bakeng sa 'mele oa motho, magnesium e nka karolo liketsong tse fetang 300 tsa biochemical.Ke ea bohlokoa bakeng sa bophelo bo botle ba masapo, tlhahiso ea matla le ts'ebetso e tloaelehileng ea methapo.Taurine e kopana le magnesium ho matlafatsa ho monya ha eona le bioavailability.
Motsoako oa magnesium le taurine ho Magnesium Taurate ho nahanoa hore o fana ka melemo e meng.Motsoako ona o ikhethang o atisa ho buelloa ho batho ba nang le mathata a bophelo bo botle ba pelo.Liphuputso tse ling li bontša hore magnesium taurate e ka thusa ho laola khatello ea mali le ho tšehetsa bophelo bo botle ba pelo ka kakaretso.
Magnesium taurine e ka thusa ho fokotsa khatello ea maikutlo le ho khothaletsa phomolo, kaha magnesium le taurine ka bobeli li na le thepa ea sedative.E ka thusa ho loantša ho tšoenyeha, ho ntlafatsa boleng ba boroko le ho kokobetsa matšoao a khatello ea maikutlo.
P: Karolo ea magnesium bophelong ba rona ke efe?
A: Magnesium e bapala karolo ea bohlokoa ho boloka bophelo bo botle le bophelo bo botle ka kakaretso.E ameha mesebetsing e mengata ea 'mele, ho kenyelletsa tlhahiso ea matla, ts'ebetso ea mesifa le methapo, motsoako oa DNA, le taolo ea khatello ea mali.
P: Hobaneng ha magnesium e le bohlokoa bakeng sa bophelo bo botle ba pelo?
A: Magnesium e bohlokoa bakeng sa ho boloka pelo e phetseng hantle.E thusa ho khatholla methapo ea mali, e khothalletsang phallo e nepahetseng ea mali le ho fokotsa kotsi ea khatello e phahameng ea mali le mafu a pelo.Ho feta moo, magnesium e ameha ho bolokeng morethetho oa pelo o tsitsitseng le ho thibela ho otla ha pelo ho sa tloaelehang.
Boitlhotlhollo: Sengoloa sena ke sa tlhaiso-leseling e akaretsang feela 'me ha ea lokela ho nkuoa e le keletso efe kapa efe ea bongaka.Tse ling tsa litaba tsa poso ea blog li tsoa Marang-rang mme ha se setsebi.Sebaka sena sa marang-rang se na le boikarabello ba ho hlophisa, ho hlophisa le ho hlophisa lingoliloeng.Sepheo sa ho fetisa boitsebiso bo bongata ha se bolele hore u lumellana le maikutlo a eona kapa u tiisa bonnete ba litaba tsa eona.Kamehla buisana le setsebi sa tlhokomelo ea bophelo pele u sebelisa li-supplement leha e le life kapa u etsa liphetoho tsamaisong ea tlhokomelo ea bophelo.
Nako ea poso: Oct-23-2023
