{"id":9412,"date":"2022-08-06T18:53:00","date_gmt":"2022-08-06T15:53:00","guid":{"rendered":"https:\/\/findvit.com\/?p=9412"},"modified":"2023-03-15T14:27:17","modified_gmt":"2023-03-15T12:27:17","slug":"magnis-nauda-kodel-jo-reikia","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/magnis-nauda-kodel-jo-reikia\/","title":{"rendered":"Magnija priek\u0161roc\u012bbas. K\u0101p\u0113c tas ir vajadz\u012bgs?"},"content":{"rendered":"

Magnijs ir viens no \u0137erme\u0146a elektrol\u012bti<\/a>, svar\u012bgi miner\u0101ls<\/a>, kas piedal\u0101s vair\u0101k nek\u0101 300 enz\u012bmu reakcij\u0101s cilv\u0113ka organism\u0101. Tas ir svar\u012bgi musku\u013cu un nervu darb\u012bbai, asinsspiediena regul\u0113\u0161anai un im\u016bnsist\u0113mas atbalstam.<\/p>\n\n\n\n

Pieaugu\u0161o organism\u0101 ir aptuveni 25 grami (g) magnija1<\/a><\/sup>, no kuriem 50-60% magnija uzkr\u0101jas kaulos. P\u0101r\u0113jais atrodas musku\u013cos, m\u012bkstajos audos un \u0137erme\u0146a \u0161\u0137idrumos.<\/p>\n\n\n\n

Daudzi cilv\u0113ki nav p\u0101rliecin\u0101ti, vai vi\u0146i sa\u0146em pietiekami daudz magnija ar ikdienas uzturu, t\u0101p\u0113c vi\u0146i bie\u017ei lieto magnija piedevas.<\/p>\n\n\n\n

Mandeles, spin\u0101ti un Indijas rieksti ir vieni no p\u0101rtikas produktiem, kas satur visvair\u0101k magnija. Ja cilv\u0113ks nevar uz\u0146emt pietiekami daudz magnija ar uzturu, vi\u0146\u0161 to var papildin\u0101t, lietojot kvalitat\u012bvus uztura bag\u0101tin\u0101t\u0101jus.<\/p>\n\n\n\n

Apskat\u012bsim magnija funkcijas un ieguvumus, t\u0101 ietekmi organism\u0101, uztura avotus un iesp\u0113jamos vesel\u012bbas apdraud\u0113jumus.<\/p>\n\n\n\n

S\u012bk\u0101ku inform\u0101ciju par miner\u0101liem, kas tie ir un to galvenaj\u0101m \u012bpa\u0161\u012bb\u0101m var atrast kategorij\u0101 - Miner\u0101lvielas<\/a><\/strong> <\/p>\n\n\n\n

Magnija priek\u0161roc\u012bbas<\/strong><\/h2>\n\n\n\n

Magnijs ir viens no septi\u0146iem svar\u012bgajiem makroelementiem. \u0160ie makroelementi ir miner\u0101li, kas cilv\u0113kiem ir j\u0101uz\u0146em sal\u012bdzino\u0161i lielos daudzumos, vismaz 100 (mg) dien\u0101. Miner\u0101li, piem\u0113ram, dzelzs<\/a> un cinks<\/a>, ir tikpat svar\u012bgi, lai gan cilv\u0113kiem tie ir nepiecie\u0161ami maz\u0101kos daudzumos.<\/p>\n\n\n\n

Magnijs ir \u013coti svar\u012bgs daudz\u0101m \u0137erme\u0146a funkcij\u0101m. Atbilsto\u0161s \u0161\u012b miner\u0101la l\u012bmenis var pal\u012bdz\u0113t nov\u0113rst hroniskas slim\u012bbas, tostarp Alcheimera slim\u012bbu, 2. tipa diab\u0113tu, sirds un asinsvadu slim\u012bbas un migr\u0113nas.<\/p>\n\n\n\n

Magnijs kauliem<\/strong><\/h3>\n\n\n\n

Lai gan liel\u0101k\u0101 da\u013ca p\u0113t\u012bjumu iepriek\u0161 ir v\u0113rsti uz kalcija lomu kaulu vesel\u012bb\u0101, magnijs ir b\u016btisks ar\u012b vesel\u012bgai kaulu veido\u0161anai.<\/p>\n\n\n\n

2013. gad\u0101 p\u0113t\u012bjumi ir saist\u012bju\u0161i pietiekamu magnija uz\u0146em\u0161anu ar liel\u0101ku kaulu bl\u012bvumu, lab\u0101ku kaulu krist\u0101lu veido\u0161anos un maz\u0101ku osteoporozes risku sieviet\u0113m p\u0113cmenopauzes period\u0101.2<\/a><\/sup><\/p>\n\n\n\n

Magnijs var uzlabot kaulu vesel\u012bbu gan tie\u0161i, gan netie\u0161i, pal\u012bdzot regul\u0113t kalcijs<\/a> un D vitam\u012bna l\u012bmeni, kas ir divas citas uzturvielas, kas ir b\u016btiskas kaulu vesel\u012bbai.<\/p>\n\n\n\n

Magnijs<\/strong> un diab\u0113tu<\/strong><\/h3>\n\n\n\n

P\u0113t\u012bjumi ir saist\u012bju\u0161i di\u0113tu ar augstu magnija saturu ar maz\u0101ku 2. tipa diab\u0113ta risku. Tas var b\u016bt t\u0101p\u0113c, ka magnijam ir svar\u012bga loma glikozes l\u012bme\u0146a kontrol\u0113 asin\u012bs un insul\u012bna metabolism\u0101.<\/p>\n\n\n\n

2015. gad\u0101 Pasaules Diab\u0113ta \u017eurn\u0101la p\u0101rskat\u0101 teikts, ka liel\u0101kajai da\u013cai cilv\u0113ku ar cukura diab\u0113tu, bet ne visiem, ir zems magnija l\u012bmenis un magnijs var sp\u0113l\u0113t svar\u012bgu lomu diab\u0113ta \u0101rst\u0113\u0161an\u0101.3<\/a><\/sup><\/p>\n\n\n\n

Daudzi p\u0113t\u012bjumi ir saist\u012bju\u0161i di\u0113tu ar augstu magnija saturu ar diab\u0113tu. Turkl\u0101t sistem\u0101tisk\u0101 2017.g P\u0101rskats liecina, ka magnija piedevu lieto\u0161ana var ar\u012b uzlabot jut\u012bbu pret insul\u012bnu cilv\u0113kiem ar zemu magnija l\u012bmeni.4<\/a><\/sup><\/p>\n\n\n\n

Magnijs sirdij un asinsvadiem<\/strong><\/h3>\n\n\n\n

Organismam ir nepiecie\u0161ams magnijs, lai uztur\u0113tu musku\u013cu, tostarp sirds, vesel\u012bbu. P\u0113t\u012bjumi liecina, ka magnijam ir svar\u012bga loma sirds vesel\u012bb\u0101.<\/p>\n\n\n\n

2018. gad\u0101 P\u0113t\u012bjumu p\u0101rskats liecina, ka magnija defic\u012bts var palielin\u0101t cilv\u0113ka sirds un asinsvadu slim\u012bbu risku. Tas da\u013c\u0113ji ir saist\u012bts ar t\u0101 lomu \u0161\u016bnu l\u012bmen\u012b. Autori atz\u012bm\u0113, ka magnija defic\u012bts ir izplat\u012bts cilv\u0113kiem ar sastr\u0113guma sirds mazsp\u0113ju un var pasliktin\u0101t vi\u0146u kl\u012bniskos rezult\u0101tus.5<\/a><\/sup><\/p>\n\n\n\n

Cilv\u0113kiem, kuri sa\u0146em magniju dr\u012bz p\u0113c sirdsl\u0113kmes, ir maz\u0101ks n\u0101ves risks. \u0100rsti da\u017ereiz lieto magniju, lai \u0101rst\u0113tu sastr\u0113guma sirds mazsp\u0113ju, lai samazin\u0101tu aritmiju vai patolo\u0123isku sirds ritmu risku.<\/p>\n\n\n\n

Pamatojoties uz 2019 Metaanal\u012bze, magnija uz\u0146em\u0161anas palielin\u0101\u0161ana var samazin\u0101t insulta risku cilv\u0113kiem. P\u0113tnieki zi\u0146o, ka katrs magnija uz\u0146em\u0161anas palielin\u0101jums par 100 mg dien\u0101 samazin\u0101ja insulta risku par 2%.6<\/a><\/sup><\/p>\n\n\n\n

Speci\u0101listu ieteikti kvalitat\u012bvi musku\u013cu uztura bag\u0101tin\u0101t\u0101ji: <\/p>\n\n\n\n

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Musku\u013ciem<\/strong><\/a><\/div>\n<\/div>\n\n\n\n

Migr\u0113nas galvass\u0101pes<\/strong><\/h3>\n\n\n\n

Magnija terapija var pal\u012bdz\u0113t nov\u0113rst vai mazin\u0101t galvass\u0101pes. Tas ir t\u0101p\u0113c, ka magnija defic\u012bts var ietekm\u0113t neirotransmiterus un ierobe\u017eot vazokonstrikciju, kas ir faktori, kas saist\u012bti ar migr\u0113nu.<\/p>\n\n\n\n

Cilv\u0113kiem, kuriem ir migr\u0113na, var b\u016bt zem\u0101ks magnija l\u012bmenis asin\u012bs un \u0137erme\u0146a audos, sal\u012bdzinot ar citiem. Magnija l\u012bmenis cilv\u0113ka smadzen\u0113s migr\u0113nas laik\u0101 var b\u016bt zems.<\/p>\n\n\n\n

Sistem\u0101tisks p\u0101rskats no 2017. gada liecina, ka magnija terapija var b\u016bt noder\u012bga migr\u0113nas profilaks\u0113. Autori nor\u0101da, ka 600 mg magnija citr\u0101ta lieto\u0161ana ir dro\u0161a un efekt\u012bva profilakses strat\u0113\u0123ija.7<\/a><\/sup><\/p>\n\n\n\n

Daudzumi, kas var tikt ietekm\u0113ti, visticam\u0101k, ir lieli, un cilv\u0113kiem \u0161\u012b terapija j\u0101izmanto tikai \u0101rsta vad\u012bb\u0101.<\/p>\n\n\n\n

Premenstru\u0101lais sindroms<\/strong><\/h3>\n\n\n\n

Magnijs var ar\u012b ietekm\u0113t premenstru\u0101lo sindromu (PMS).<\/p>\n\n\n\n

P\u0113t\u012bjumi, tostarp 2012 raksts liecina, ka magnija piedevu lieto\u0161ana kop\u0101 ar vitam\u012bnu B-6 var uzlabot PMS simptomus. 8<\/sup><\/a><\/p>\n\n\n\n

Trauksmes mazin\u0101\u0161anai<\/strong><\/h3>\n\n\n\n

Magnija l\u012bmenis var ietekm\u0113t garast\u0101vok\u013ca trauc\u0113jumus, tostarp depresiju un trauksmi.<\/p>\n\n\n\n

Pamatojoties uz sistem\u0101tisku 2017.g P\u0101rskatot, zems magnija l\u012bmenis var b\u016bt saist\u012bts ar augst\u0101ku trauksmes l\u012bmeni. Tas da\u013c\u0113ji ir saist\u012bts ar aktivit\u0101ti hipotal\u0101ma-hipof\u012bzes-virsnieru as\u012b, kas ir tr\u012bs dziedzeru kopums, kas kontrol\u0113 cilv\u0113ka reakciju uz stresu.9<\/a><\/sup><\/p>\n\n\n\n

Noder\u012bg\u0101ka inform\u0101cija tiek sniegta: Trauksme un viss, kas par to j\u0101zina<\/strong><\/a><\/p>\n\n\n\n

Papildin\u0101jumi, kas paredz\u0113ti, lai mazin\u0101tu trauksmi:<\/p>\n\n\n\n

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Atp\u016btai un mieram<\/strong><\/a><\/div>\n<\/div>\n\n\n\n

Ieteicams uz\u0146emt magniju<\/strong><\/h2>\n\n\n\n

Zem\u0101k eso\u0161aj\u0101 tabul\u0101 par\u0101d\u012bta ieteicam\u0101 magnija dienas deva p\u0113c vecuma un dzimuma atbilsto\u0161i ODS<\/a> avots.<\/p>\n\n\n\n

Vecums<\/strong><\/td>V\u012brie\u0161iem<\/strong><\/td>Sieviet\u0113m<\/strong><\/td><\/tr>
1-3<\/td>80 mg<\/td>80 mg<\/td><\/tr>
4-8<\/td>130 mg<\/td>130 mg<\/td><\/tr>
9-13 <\/td>240 mg<\/td>240 mg<\/td><\/tr>
14-18 <\/td>410 mg<\/td>360 mg<\/td><\/tr>
19-30 <\/td>400 mg<\/td>310 mg<\/td><\/tr>
31-50 <\/td>420 mg<\/td>320 mg<\/td><\/tr>
51+ <\/td>420 mg<\/td>320 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Gr\u016btniec\u012bbas laik\u0101 magnija uz\u0146em\u0161ana j\u0101palielina par aptuveni 40 mg dien\u0101.<\/p>\n\n\n\n

Speci\u0101listi atbilsto\u0161o devu z\u012bdai\u0146iem, kas jaun\u0101ki par 1 gadu, nosaka, pamatojoties uz daudzumu, kas konstat\u0113ts z\u012bd\u012b\u0161anas laik\u0101.<\/p>\n\n\n\n

Magnija avoti<\/strong><\/h2>\n\n\n\n

Daudzi p\u0101rtikas produkti satur daudz magnija, tostarp rieksti un s\u0113klas, tum\u0161i za\u013ci d\u0101rze\u0146i, veseli graudi un p\u0101k\u0161augi. Ra\u017eot\u0101ji ar\u012b pievieno magniju da\u017e\u0101m brokastu p\u0101rsl\u0101m un citiem bag\u0101tin\u0101tiem p\u0101rtikas produktiem.<\/p>\n\n\n\n

Lab\u0101kie magnija avoti:<\/p>\n\n\n\n

Produkts<\/strong><\/td>No vienas porcijas<\/strong><\/td>Procenti no dienas daudzuma<\/strong><\/td><\/tr>
Mandeles (30 g)<\/td>80 mg<\/td>20%<\/td><\/tr>
Spin\u0101ti (puse b\u013codas)<\/td>78 mg<\/td>20%<\/td><\/tr>
Grauzd\u0113ti Indijas rieksti (30 g)<\/td>74 mg<\/td>19%<\/td><\/tr>
Grauzd\u0113ti zemesrieksti (ceturtda\u013ca tases)<\/td>63 mg<\/td>16%<\/td><\/tr>
Sojas piens (1 gl\u0101ze)<\/td>61 mg<\/td>15%<\/td><\/tr>
V\u0101r\u012btas meln\u0101s pupi\u0146as (puse tases)<\/td>60 mg<\/td>15%<\/td><\/tr>
Pilngraudu maize (2 \u0161\u0137\u0113les)<\/td>46 mg<\/td>12%<\/td><\/tr>
Avokado (1 gab.)<\/td>44 mg<\/td>11%<\/td><\/tr>
Kartupe\u013ci ar mizu (100 g)<\/td>43 mg<\/td>11%<\/td><\/tr>
V\u0101r\u012bti br\u016bnie r\u012bsi (puse tases)<\/td>42 mg<\/td>11%<\/td><\/tr>
Jogurts ar zemu tauku saturu (200 ml)<\/td>42 mg<\/td>11%<\/td><\/tr>
Ban\u0101ns (1 vid\u0113ja izm\u0113ra)<\/td>32 mg<\/td>8%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
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Kvie\u0161u produkti zaud\u0113 magniju, rafin\u0113jot kvie\u0161us, t\u0101p\u0113c vislab\u0101k ir izv\u0113l\u0113ties graudaugus un maizes izstr\u0101d\u0101jumus, kas izgatavoti no pilngraudu produktiem. Liel\u0101ko da\u013cu laika aug\u013cos, ga\u013c\u0101 un ziv\u012bs ir maz magnija.<\/p>\n<\/blockquote>\n\n\n\n

Magnija tr\u016bkums<\/strong><\/h2>\n\n\n\n

Lai gan daudzi cilv\u0113ki nesa\u0146em ieteicamo magnija dienas daudzumu, veseliem cilv\u0113kiem defic\u012bta simptomi ir sal\u012bdzino\u0161i reti. Magnija defic\u012btu sauc par hipomagni\u0113miju.<\/p>\n\n\n\n

Vair\u0101k par magnija defic\u012btu var atrast -Magnija tr\u016bkums un ieguvumi \u0137ermenim<\/a><\/p>\n\n\n\n

Magnija defic\u012bts vai defic\u012bts var rasties p\u0101rm\u0113r\u012bga alkohola lieto\u0161anas, noteiktu z\u0101\u013cu blakuspar\u0101d\u012bbu un da\u017eu medic\u012bnisku st\u0101vok\u013cu, tostarp ku\u0146\u0123a-zarnu trakta trauc\u0113jumu un diab\u0113ta, rezult\u0101t\u0101. Defic\u012bts ir bie\u017e\u0101k sastopams gados vec\u0101kiem cilv\u0113kiem.<\/p>\n\n\n\n

Magnija defic\u012bta simptomi ir:<\/p>\n\n\n\n