1. Inyungu za magnesium

Zimwe mu nyungu zikunze kugaragara kuri magnesium zirimo:

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• Kuruhura amaguru

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• Ifasha kuruhuka no gutuza

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• Imfashanyo yo gusinzira

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• Kurwanya inflammatory

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• Igabanya imitsi

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• Kuringaniza isukari mu maraso

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• Ningirakamaro ya electrolyte yo gukomeza injyana yumutima

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Komeza ubuzima bwamagufwa: Magnesium ikorana na calcium kugirango ifashe amagufwa n imitsi imikorere yumubiri.

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• Uruhare mu mbaraga (ATP): Magnesium ni ngombwa mu gutanga ingufu, kandi kubura magnesium birashobora gutuma unanirwa.

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Nyamara, impamvu nyayo magnesium ni ngombwa ni iyi: magnesium iteza imbere umutima nubuzima bwimitsi. Igikorwa cyingenzi cya magnesium nugushyigikira imiyoboro, cyane cyane imbere imbere yimitsi, bita endodermis. Magnesium irakenewe kugirango habeho ibibyimba bimwe na bimwe bituma imiyoboro ihagarara neza. Magnesium ni vasodilator ikomeye, kandi ifasha izindi nteruro gukomeza imiyoboro yoroheje kugirango idakomera. Magnesium irabuza kandi gukora platine hamwe nibindi bikoresho kugirango wirinde gutembera cyangwa gutembera kw'amaraso. Kubera ko impamvu ya mbere itera impfu ku isi yose ari indwara z'umutima, ni ngombwa kumenya byinshi kuri magnesium.

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FDA yemerera ibirego byubuzima bikurikira: "Kurya indyo irimo magnesium ihagije birashobora kugabanya ibyago byumuvuduko ukabije wamaraso." Icyakora, FDA yanzuye ko ibimenyetso bidahuye kandi ko bidashoboka. "Bagomba kubivuga kubera ko hari ibintu byinshi birimo.

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Kurya neza nabyo ni ngombwa. Niba ufite indyo yuzuye, ikungahaye kuri karubone, gufata magnesium yonyine ntabwo bizakora byinshi. Iyo rero bigeze ku bindi bintu byinshi, cyane cyane indyo, biragoye gukuraho impamvu n'ingaruka z'intungamubiri, ariko ingingo ni uko, tuzi ko magnesium igira ingaruka zikomeye kuri sisitemu y'umutima n'imitsi.

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2.Ibimenyetso byo kubura magnesium ikabije

Ibimenyetso byo kubura magnesium bikabije birimo:

• Kutitabira ubutumwa
• Kwiheba
• Kuvunika
• Impanuka
• Intege nke

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3.Ni iki gitera kubura magnesium nuburyo bwo kuzuza magnesium

Impamvu zibura magnesium:

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• Urwego rwa magnesium mu biryo rwaragabanutse cyane

66% by'abantu ntibabona byibuze magnesium isabwa mu mirire yabo. Kubura magnesium mubutaka bwa kijyambere bituma habaho kubura magnesium mubihingwa ninyamaswa zirya ibimera.

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80% bya magnesium yabuze mugutunganya ibiryo. Ibiryo byose binonosoye birimo bike kugeza kuri magnesium.

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• Irinde imboga zikungahaye kuri magnesium

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Magnesium iri hagati ya chlorophyll, icyatsi kibisi mu bimera bishinzwe gufata fotosintezeza, inzira ibimera bikuramo urumuri bikabihindura ingufu za chimique kugirango bikoreshwe nka lisansi (urugero nka karubone, proteyine). Mubikorwa bya fotosintezeza, ibimera bitanga ogisijeni nkibicuruzwa, ariko ogisijeni ntabwo ari imyanda kubantu.

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Abantu benshi barya chlorophyll nkeya (imboga) mumirire yabo, ariko dukeneye byinshi, cyane cyane iyo tubuze magnesium.

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Nigute ushobora kuzuza magnesium? Iboneka cyane mubiribwa bikungahaye kuri magnesium ninyongera.

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Inkomoko y'ibiryo:

• Imboga rwatsi

Imboga rwatsi rwatsi nisoko nziza ya magnesium. Ukeneye ibikombe 7 kugeza 10 byimboga kumunsi (garama 30 kumukombe).

• Imbuto n'imbuto
• Amazi yo mu nyanja
• Inyama
• Imbuto

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Inkomoko y'inyongera:

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Uburyo bukurikira bwa magnesium burasabwa:

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• Magnesium citrate: Magnesium citrate yinjizwa mu buryo bworoshye n'umubiri kandi ifasha cyane mu kugabanya uburibwe no kubabara umutwe. Ariko niba ukoresha byinshi, birashobora kugira ingaruka mbi.

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• Magnesium threonate: ishyigikira imikorere yubwonko bwubwenge. Ariko ifite ibibi byo kuba bihenze.

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• Magnesium glycinate: Magnesium glycinate na magnesium glycinate ntaho bitandukaniye, nibintu bimwe. Magnesium glycine yakirwa byoroshye numubiri kandi igafasha kugabanya ububabare, kugumana isukari nziza mumaraso, kugabanya imihangayiko no kuruhuka. Magnesium glycine ntabwo itanga ingaruka mbi.

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Acide amine ikoreshwa mu gukora magnesium glycine ni glycine, nayo ubwayo ifasha kunoza ibitotsi, kugabanya ibitotsi byo ku manywa, bigatuma wumva uruhutse cyane nibindi byiza.

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• Magnesium whoroate: Magnesium whoroate nibyiza cyane kubakinnyi babigize umwuga kandi irashobora kongera ingufu. Ariko kandi bihenze.

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• Magnesium taurine: Magnesium taurine nibyiza cyane kubantu bafite ibibazo byisukari yamaraso, cyane cyane abarwayi ba diyabete.

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• Magnesium malate: Ifasha cyane mukugabanya fibromyalgia.

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Irinde gufata inyongera ya magnesium muburyo bukurikira:

• Okiside ya magnesium
• Hydroxide ya magnesium
• Magnesium karubone
• Magnesium sulfate