Magnesium (soma manyeziyumu) nayo iza ku rutonde rw’imyunyu ngugu y’ingenzi umubiri ukenera ku bwinshi kugira ngo ubashe gukora neza. Buri munsi tuba dukeneye hagati ya 350mg na 420mg zayo. Muri zo, 50% bibikwa mu magufa naho ibisigaye bikajya kubikwa mu turemangingo fatizo tw’umubiri wacu.
Ifasha mu kuringaniza umuvuduko w’amaraso, gukomeza amagufa ndetse no gutera neza k’umutima.
Akamaro ka magnesium ku buzima
- Umubiri uyikoresha mu kuringaniza igipimo cy’isukari mu maraso, ugafasha mu kwirinda diyabete.
- Ifasha mu mikorere myiza y’umutima n’ubudahangarwa bw’umubiri.
- Uyu munyu ngugu kandi urwanya umuvuduko udasanzwe w’amaraso, gukora neza kw’amagufa, imikaya kandi ufasha mu guhangana na diyabete.
- Gufata ibikungahaye kuri magnesium bituma tugira amagufa akomeye.
- Ifatanyije na vitamini B6 birwanya utubuye tuza mu mpyiko tuzwi nka calcul renal/kidney stones
- Izwiho kurwanya uburibwe buhoraho cyane cyane mu ngingo
- Uyu munyungugu ufasha mu kurinda indwara zo kwiheba bikabije no kurwanya umutwe w’uruhande rumwe.
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Magnesium irwanya kuribwa mu ngingo Ingaruka iyo ibaye nkeya
Kugabanuka kwayo bigira ingaruka ku bice bitandukanye by’umubiri. Iyo ibaye nke mu mubiri bitera kubyimbirwa kwa hato na hato, ibi bikaba impamvu yo kurwara indwara zikomeye cyane nka kanseri, indwara z’umutima na diyabete.
Bituma amagufa acika intege, mu yandi magambo, adakomera. Siyo gusa kuko n’amenyo arajegajega kandi akaba yavunguka uramutse uhekenye ikintu gikomeye, umubiri ugahorana ibinya, kurwara umugongo, umutwe udakira no kuribwa mu ngingo.
Umutima kandi urateragura, bityo bikagira ingaruka ku mitemberere y’amaraso.
Kubura uyu munyu biragoye, gusa bishobora kubaho ku bantu barwaye; impyiko, abarwaye indwara zibasira urwungano ngogozi cyane cyane crohn’s disease, abari gufata imiti yo mu bwoko bwa antibiyotike, irwanya diyabete cg kanseri.
Ingaruka iyo ibaye nyinshi
Iyo impyiko ziyisohora ku bwinshi bituma umubiri ubika nyinshi ikaba yarenga urugero. Iyo ibaye nyinshi birangwa no gucika intege, isesemi no kuruka, kudahumeka neza, no kugabanuka ko gutera k’umutima (hypotension), ugatera gacye cyane.
Aho tuyisanga
Iboneka cyane mu bimera byo mu nyanja, imboga rwatsi, amata, soya n’ibiyikomokaho, inyama, tangawizi, imbuto ziribwa zumye nk’ubunyobwa, ibihwagari na sesame.
Iboneka kandi muri avoka, epinari, ibishyimbo, umuceri w’ikigina (utanyuze mu ruganda), n’imineke.
Icyitonderwa
Gukora siporo cyane bigabanya igipimo cyayo mu mubiri. Niyo mpamvu abakora siporo kenshi basabwa kurya cyane ibikungahaye kuri magnesium.
