Magnesium sinadari ne wanda ke da tambari ko alamar Mg, da kuma lamba ta 12 a bisa teburin ma’adinai da sinadarai wato (periodic table). Sinadarin ƙarfe ne mai launin toka mai sheƙi. Magnesium sinadari ne da kacokan ya fi aiki ga lafiyar ƙwaƙwalwa da kuma zuciya, ana samun shi a cikin nau’ikan abinci da kuma wanda ake sarrafawa ana sayarwa a shagunan sayar da magani.
Bincike ya bayyana yadda mutane suke ƙara shigar da sinadarin magnesium cikin abincinsu na yau da kullum tun suna da ƙuruciya, yana taimakawa wajen daƙile kamuwa da cututtukan kwakwalwa, da kuma raguwar ƙwarewar fahimta. Don haka ya kamata tsofaffi, da kananan yara, da ma matsakaita, su mayar da hankali wajen yin amfani da sinadarin na magnesium a cikin abincinsu na yau da kullum.
Alkaluma sun nuna cewa, bisa kiyasi, yawan masu fama da cutar ƙarancin basira zai ƙaru zuwa mutane miliyan 150 a shekarar 2050 a duk fadin duniya, daga miliyan 57 da dubu 400 da aka samu a shekarar 2019, wannan lamarin da zai ƙara haifar da babbar matsala ga lafiyar al’umma, wanda zai haifar da tasiri ga tattalin arzikin duniya.
Ire-iren sinadarin magnesium
1. Magnesium citrate
Magnesium citrate wani nau’i ne na magnesium wanda ke ɗauke da sinadarin citric acid. Ana samun wannan sinadari a cikin ‘ya’yan itatuwa kamar lemo, yana ba da ɗanɗano mai tsami. Magnesium citrate yana ɗaya daga cikin abubuwan da ake amfani da su na magnesium na yau da kullum kuma ana iya saya a cikin shaguna a duk faɗin duniya.
2. Magnesium oxide
Magnesium oxide gishiri ne wanda ya haɗu da magnesium da iskar oxygen. A tsarin samuwarsa fari ne, nau’in hoda. Ba a saba amfani da wannan nau’in don magance ƙarancin magnesium. Maimakon haka, mutane suna amfani da shi akai-akai don kawar da matsalolin narkewar abinci, kamar ƙwarnafi, rashin narkewar abinci, da sauran su. Magnesium oxide na iya taimakawa wajen rage matsaloli na narkewar abinci kamar ƙwarnafi.
3. Magnesium chloride
Magnesium chloride shi ma gishirin magnesium ne wanda ya haɗa da chlorine, wani sinadari wanda ke ɗauke da wasu abubuwa, kamar sodium da magnesium, don samar da sinadarin gishiri. Yana da kyau a cikin sassan jiki. Mutane suna shan magnesium chloride akai-akai a cikin capsule. Har ila yau, yin amfani da shi akai-akai na iya taimakawa wajen rage ciwon tsoka amma ba inganta matakan magnesium ba.
4. Magnesium lactate
Magnesium lactate shi ne gishiri da ake samu lokacin da magnesium ke ɗauƙe da lactic acid. Ana samar da wannan acid daga tsokar jiki da ƙwayoyin halittar jini kuma yana aikin samar da ɗanɗano. Ɓangaren narkewar abinci yana amfani da magnesium lactate don gudanar da aikinsa, yana taimaka wa tsarin narkewar abinci. Wannan na iya amfanar mutanen da ke buƙatar ɗaukar manyan allurai na magnesium akai-akai ko kuma ba sa jure wa wasu nau’ikan cikin sauƙi.
5. Magnesium malate
Magnesium malate ya haɗa da sinadarin malic acid, wanda ke samuwa a cikin abinci kamar ‘ya’yan itace da ruwan inubi. Wannan acid yana da ɗanɗano mai tsami kuma galibi ana ƙara shi cikin abinci don ƙarin ɗanɗano. Bincike ya nuna cewa magnesium malate yana da kyau sosai wajen tsarin narkewar abinci.
6. Magnesium taurate
Magnesium taurate ya ƙunshi sinadarin amino acid taurine. Magnesium taurate na iya zama maganin sarrafa hawan jin. Sai dai babu tabbas ga hakan.
7. Magnesium L-threonate
Magnesium L-threonate shi ne gishirin da aka samo shi daga haɗakar magnesium da threonic acid. Ana amfani da Magnesium L-threonate sau da yawa don alfanu ga ƙwaƙwalwa kuma yana iya taimakawa wajen magance wasu matsaloli na ƙwaƙwalwa.
8. Magnesium sulfate
Magnesium sulfate yana samuwa ta hanyar haɗa magnesium, sulfur, da oxygen. Yana da launin fari mai kama da na gishirin amfanin abinci. Yin amfani da shi da yawa ko akai-akai na iya haifar da haɗari. Ana narkar da magnesium sulfate a cikin ruwan wanka don kawar da ciwon tsoka da kuma rage damuwa.
9. Magnesium glycinate
Magnesium glycinate yana samuwa ne daga asalin magnesium da amino acid glycine. Jiki yana amfani da wannan amino acid wajen samar da sinadarin furotin. Haka nan yana samuwa a yawancin abinci masu wadatar furotin, kamar: kifi, nama da sauran su. Yana iya taimakawa wajen rage matsalolin lafiyar kwakwalwa, kamar; damuwa, rashin barci da sauran su.
10. Magnesium orotate
Magnesium orotate ya haɗa da sinadarin orotic acid, wani sinadari ne na halitta wanda ke da tasiri ga ginin jiki da kwayoyin halitta, ciki har da DNA. Bincike ya nuna cewa yana iya inganta lafiyar zuciya saboda rawar da orotic acid yake takawa ta hanyoyin samar da kuzari a cikin zuciya da jijiyoyin jini. Saboda haka, ya karbu a tsakanin masu sha’awar motsa jiki, kuma yana iya taimakawa masu ciwon zuciya.
Alfanun sinadarin magnesium
Ana buƙatar sinadarin magnesium don ayyuka fiye da 300 a cikin jiki. Yana taimakawa wajen kula da aikin jijiya da tsoka na yau da kullun, yana tallafa wa tsarin garkuwar jiki, yana kiyaye bugun zuciya, kuma yana taimaka wa ƙasusuwa su kasance da ƙarfi. Haka nan yana taimaka wa daidaita matakan sukari a cikin jini. Yana taimakawa wajen samar da sinadarin kuzari da furotin.
Ana ci gaba da gudanar da bincike kan rawar da magnesium ke takawa wajen yin riga-kafi da sarrafa cututtuka kamar hawan jini, cututtukan zuciya, da ciwon sukari.
Abinci masu ƙunshe da magnesium
Abincin da ke da sinadarin furotin, calcium, ko bitamin D zai ƙara samar da sinadarin magnesium. Mafi yawan abincin da suka ƙunshi sinadarin magnesium su ne alayyahu da sauran kayan lambu masu ganye. Sauran abincin da ke da magnesium su ne:
- Kayan marmari, kamar ayaba da avocados da sauran su
- ‘Ya’yan itace, kamar cashews
- Peas da wake da makamantansu
- Waken soya kamar garin waken soya
- Dukkan hatsi, kamar shinkafa launin ruwan kasa da gero
- Madara
Yawan sinadarin magnesium a jiki
Abubuwan da ke haifar da yawan magnesium ba su da yawa, sai dai a cikin mutanen da ke da matsalar aikin koda, jiki gabaɗaya ba ya bukatar ƙarin adadin sinadarin. Yawaitar magnesium a jiki na faruwa a lokacin da mutum ya kasance yana:
- Ci ko shan sinadarin minerals da yawa
- Shan magunguna masu ɗauke da magnesium
Ƙarancin sinadarin magnesium
Ba lallai ba ne a iya samu isasshen sinadarin magnesium a wasu nau’ikan abinci ba, amma dai yana da wuya a samu ƙarancin magnesium sosai. Sai dai duk da haka akwai alamomin ƙarancin sinadarin waɗanda suka hada da; raunin tsoka, rashin barci da sauran su.
Ƙarancin magnesium na iya faruwa ga mutanen da ke shan barasa ba ƙaƙkautawa ko kuma ga waɗanda ke cin nau’in abinci mai ƙarancin magnesium ciki har da:
- Mutanen da ke da ciwon ciki ko tiyata da ke haifar da malabsorption
- Manya masu shekaru
- Mutanen da ke da nau’in ciwon sukari na 2.
Manazarta
LD, M. W. R. (2023, October 25). Why do we need magnesium? Medical News Today
MedlinePlus: (n.d.) Magnesium in diet. Medical Encyclopedia.
Mph, Z. S. (2023, October 16). Types of Magnesium: Benefits, side effects, and differences. Medical News Today
苑芳. (2024, May 13). Cin abinci mai cike da sinadarin Magnesium na kare mutane daga kamuwa da cutar karancin basira. Hausa CRI