{"id":9960,"date":"2024-03-02T00:00:24","date_gmt":"2024-03-02T00:00:24","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9960"},"modified":"2024-03-02T15:50:14","modified_gmt":"2024-03-02T15:50:14","slug":"what-does-magnesium-do","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-does-magnesium-do\/","title":{"rendered":"MAGNEZYUM NE I\u015eER?"},"content":{"rendered":"<\/p>\n

Dinlendirici uykudan g\u00fc\u00e7l\u00fc kemiklere ve migren rahatlamas\u0131na kadar, bu mineral iyi sa\u011fl\u0131k i\u00e7in hayati \u00f6neme sahiptir.<\/p>\n

\"\"
G\u00f6rsel: iStock<\/em><\/figcaption><\/figure>\n

Neden ihtiyac\u0131m\u0131z olsun ki?<\/h2>\n

Esas olarak kemiklerimizde depolanan mineral magnezyum, yiyeceklerimizi enerjiye d\u00f6n\u00fc\u015ft\u00fcrmemize yard\u0131mc\u0131 olur ve v\u00fccudumuzun kemik sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli hormonlar \u00fcretmesine yard\u0131mc\u0131 olur. Di\u011fer \u015feylerin yan\u0131 s\u0131ra kan \u015fekeri kontrol\u00fcn\u00fc ve kan bas\u0131nc\u0131n\u0131 d\u00fczenleyen 300’den fazla enzim sisteminde rol oynar. Ayn\u0131 zamanda sinir fonksiyonu, kas aktivitesi ve kalp ritmi i\u00e7in de anahtard\u0131r. Olduk\u00e7a \u00f6nemli o zaman.<\/p>\n

Nereden alabiliriz?<\/h2>\n

\u0130yi bir kural, lif bak\u0131m\u0131ndan y\u00fcksek yiyeceklerin de magnezyum i\u00e7erme e\u011filiminde olmas\u0131d\u0131r. Ispanak ve lahana gibi ye\u015fil, yaprakl\u0131 sebzeler, brokoli ve kabak gibi sebzeler, f\u0131nd\u0131k (\u00f6zellikle badem), tohumlar, tah\u0131llar ve baklagiller iyi kaynaklard\u0131r. S\u00fct \u00fcr\u00fcnleri, \u00e7ikolata ve kahve biraz magnezyum sa\u011flayabilir ve musluk suyu da mineral i\u00e7erir, \u00f6zellikle sert su ise. Seviyelerinizin d\u00fc\u015f\u00fck olabilece\u011fini d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z,\u00a0bir kaps\u00fcl, tablet veya transdermal sprey \u015feklinde al\u0131nabilen bir magnezyum takviyesi d\u00fc\u015f\u00fcnmek isteyebilirsiniz.<\/a><\/p>\n

Arkas\u0131nda bir ara\u015ft\u0131rma var m\u0131?<\/h2>\n

Her t\u00fcrl\u00fc sa\u011fl\u0131k yarar\u0131na bir s\u00fcr\u00fc var.<\/p>\n

Uyku sorununu hafifletir<\/h2>\n

Magnezyum genellikle uykusuz geceler i\u00e7in bir \u00e7are olarak lanse edilir ve bu iddian\u0131n arkas\u0131nda kan\u0131tlar vard\u0131r.\u00a0Bir \u00e7ift k\u00f6r, plasebo kontroll\u00fc klinik \u00e7al\u0131\u015fma – ara\u015ft\u0131rmada alt\u0131n standart – bir magnezyum takviyesinin etkilerini uykusuzluk \u00e7eken ya\u015fl\u0131lar aras\u0131nda plasebo ile kar\u015f\u0131la\u015ft\u0131rd\u0131.<\/a>\u00a0Kat\u0131l\u0131mc\u0131lar sekiz hafta boyunca plasebo veya 500mg magnezyum ald\u0131lar ve bu s\u00fcre zarf\u0131nda uykusuzluklar\u0131n\u0131n ciddiyetinin kayd\u0131n\u0131 tuttular. Magnezyum grubu daha uzun s\u00fcre uyudu, uyku hormonu melatonin’den daha fazla \u00fcretti, b\u0131rakmak i\u00e7in daha az zaman ald\u0131, kan dola\u015f\u0131m\u0131nda stres hormonu kortizolden daha az vard\u0131 ve bu kadar erken uyanmad\u0131. Ba\u015fka bir deyi\u015fle, daha iyi ve daha uzun s\u00fcre uyudular.<\/p>\n

Tip 2 diyabeti azalt\u0131r<\/h2>\n

Hem tip 1 hem de tip 2 diyabet hastalar\u0131n\u0131n magnezyum eksikli\u011fi yayg\u0131nd\u0131r. Ara\u015ft\u0131rmalar, kepekli, fasulye, f\u0131nd\u0131k ve ye\u015fil, yaprakl\u0131 sebzeler gibi magnezyum bak\u0131m\u0131ndan zengin g\u0131dalar\u0131n t\u00fcketiminin artmas\u0131n\u0131n tip 2 diyabet riskini azaltabilece\u011fini g\u00f6stermi\u015ftir. Magnezyum Ara\u015ft\u0131rmalar\u0131 Derne\u011fi’nin y\u00f6nergeleri, diyabet hastalar\u0131n\u0131n g\u00fcnl\u00fck 240-480mg magnezyum takviyesi almaktan yararlanaca\u011f\u0131n\u0131 g\u00f6stermektedir.<\/p>\n

Kalp sa\u011fl\u0131\u011f\u0131na yard\u0131mc\u0131 olur<\/h2>\n

Pop\u00fclasyonlar \u00fczerinde yap\u0131lan \u00e7al\u0131\u015fmalardan elde edilen kan\u0131tlar, daha y\u00fcksek magnezyum al\u0131m\u0131n\u0131n – iyi bir diyet veya d\u00fczenli bir takviye almak sayesinde olsun – y\u00fcksek tansiyon, inme ve kalp hastal\u0131\u011f\u0131 gibi b\u00fcy\u00fck kardiyovask\u00fcler sorunlara kar\u015f\u0131 korunmaya yard\u0131mc\u0131 oldu\u011funu bulmu\u015ftur.\u00a02018’de yap\u0131lan bir inceleme, ‘mevcut kan\u0131tlar\u0131n kardiyovask\u00fcler hastal\u0131k riskini azaltmak i\u00e7in yeterli diyet magnezyumunun \u00f6nemini destekledi\u011fi’ sonucuna vard\u0131.<\/a><\/p>\n

Migreni \u00f6nler<\/h2>\n

Ba\u015fka bir \u00e7al\u0131\u015fma, plasebo ile<\/a>\u00a0magnezyum, riboflavin ve koenzim Q10 i\u00e7eren bir takviye ile 130 ki\u015fi aras\u0131nda migren tedavisi olarak kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131. \u00dc\u00e7 ay boyunca ald\u0131lar, daha sonra ara\u015ft\u0131rmac\u0131lar migren s\u0131kl\u0131\u011f\u0131n\u0131, a\u011fr\u0131 seviyesini ve g\u00fcnl\u00fck ya\u015fam \u00fczerindeki etkisini analiz ettiler. Magnezyum grubu aras\u0131nda, ayda migren g\u00fcnleri yakla\u015f\u0131k \u00fc\u00e7te bir oran\u0131nda azalt\u0131ld\u0131 (6,2 g\u00fcnden 4,4’e), a\u011fr\u0131 \u015fiddeti azald\u0131 ve ya\u015fam \u00fczerindeki etki puan\u0131 4,8 puan d\u00fc\u015ft\u00fc (plasebo grubundaki iki noktaya k\u0131yasla).<\/p>\n

Kim daha fazlaya ihtiya\u00e7 duyar ki?<\/h2>\n

Ara\u015ft\u0131rmalar, 1940’tan beri g\u0131dalar\u0131m\u0131z\u0131n daha az magnezyum i\u00e7erdi\u011fini g\u00f6stermektedir;<\/a>\u00a0Ka\u015far peynirinde y\u00fczde 38, tam ya\u011fl\u0131 s\u00fctte y\u00fczde 21 ve sebzelerde y\u00fczde 24 d\u00fc\u015f\u00fc\u015f var. 1968’den bu yana, bu\u011fdaydaki i\u00e7erik de neredeyse y\u00fczde 20 d\u00fc\u015ft\u00fc – bu y\u00fczden yeterince almak i\u00e7in biraz daha fazla \u00e7al\u0131\u015fmam\u0131z gerekiyor. Kemi\u011fin magnezyum i\u00e7eri\u011fi ya\u015fla birlikte azal\u0131r, bu nedenle \u00f6zellikle en son Ulusal Diyet ve Beslenme Anketi 65-74 ya\u015f\u0131ndakilerin eksik oldu\u011funu tespit etti\u011fi i\u00e7in ya\u015fl\u0131 insanlar\u0131n diyetlerinden yeterince almalar\u0131 \u00f6nemlidir.<\/p>\n

Ne kadara ihtiyac\u0131m var?<\/h2>\n

NHS’e g\u00f6re, kad\u0131nlar g\u00fcnde 270mg almal\u0131.<\/a>\u00a0\u0130shale neden olabilece\u011fi i\u00e7in y\u00fcksek doz magnezyum takviyesi (400mg’den fazla) almaya dikkat edin. Bununla birlikte, d\u00fczenli olarak 400mg veya daha az almak size herhangi bir zarar veremez. Magnezyum ayr\u0131ca kan bas\u0131nc\u0131, kas gev\u015feticiler ve baz\u0131 antibiyotikler gibi \u015feyler i\u00e7in baz\u0131 ila\u00e7lara m\u00fcdahale edebilir, bu nedenle \u00f6nce doktorunuza dan\u0131\u015f\u0131n.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Dinlendirici uykudan g\u00fc\u00e7l\u00fc kemiklere ve migren rahatlamas\u0131na kadar, bu mineral iyi sa\u011fl\u0131k i\u00e7in hayati \u00f6neme sahiptir. G\u00f6rsel: iStock Neden ihtiyac\u0131m\u0131z […]<\/p>\n","protected":false},"author":2,"featured_media":9961,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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