{"id":704,"date":"2021-04-15T23:54:34","date_gmt":"2021-04-16T03:54:34","guid":{"rendered":"https:\/\/www.digitalnutrients.com\/?p=704"},"modified":"2025-10-31T00:18:47","modified_gmt":"2025-10-31T04:18:47","slug":"benefits-of-magnesium","status":"publish","type":"post","link":"https:\/\/www.digitalnutrients.com\/tr\/benefits-of-magnesium\/","title":{"rendered":"Magnezyumun Faydalar\u0131"},"content":{"rendered":"
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Magnezyum, insan v\u00fccudunda 300'den fazla enzim reaksiyonunda rol oynayan \u00f6nemli bir mineraldir. Magnezyum, yedi temel makromineralden biridir. Bu makromineraller, insanlar\u0131n nispeten b\u00fcy\u00fck miktarlarda - g\u00fcnde en az 100 miligram (mg) - t\u00fcketmesi gereken minerallerdir. Demir ve \u00e7inko gibi mikromineraller de ayn\u0131 derecede \u00f6nemlidir, ancak insanlar bunlara daha k\u00fc\u00e7\u00fck miktarlarda ihtiya\u00e7 duyarlar. Bir\u00e7ok i\u015flevi aras\u0131nda kas ve sinir fonksiyonlar\u0131na yard\u0131mc\u0131 olmak, kan bas\u0131nc\u0131n\u0131 d\u00fczenlemek ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemini desteklemek yer al\u0131r. Temel ve elementel olan magnezyum, sa\u011fl\u0131\u011f\u0131n\u0131z s\u00f6z konusu oldu\u011funda mucizeler yarat\u0131r. Kan \u015fekeri seviyelerini ve kan bas\u0131nc\u0131n\u0131 d\u00fczenlemede \u00f6nemli bir rol oynar ve hatta d\u00fczenli bir kalp at\u0131\u015f\u0131 i\u00e7in elektriksel uyar\u0131lar\u0131n iletkenli\u011fini sa\u011flar. Di\u011fer temel rolleri aras\u0131nda magnezyum, proteinleri sentezler, uygun kas kas\u0131lmas\u0131n\u0131 sa\u011flar ve kemik yo\u011funlu\u011funu art\u0131rmaya yard\u0131mc\u0131 olur. Ayr\u0131ca sa\u011fl\u0131kl\u0131 beyin fonksiyonlar\u0131nda da \u00f6nemli bir rol oynar.<\/p>

Tek tek h\u00fccrelerden t\u00fcm organ sistemlerine kadar magnezyum, v\u00fccut sa\u011fl\u0131\u011f\u0131nda hayati bir rol oynar. Her h\u00fccrede magnezyum, mitokondri gibi organellerin i\u015flevine kat\u0131l\u0131r ve do\u011frudan enerji \u00fcretimini etkiler. H\u00fccre zarlar\u0131n\u0131 stabilize etmeye yard\u0131mc\u0131 olur ve potasyum, kalsiyum ve sodyumun h\u00fccre i\u00e7ine ve d\u0131\u015f\u0131na akmas\u0131n\u0131 sa\u011flar. \u00d6rne\u011fin, a\u015f\u0131r\u0131 terleme nedeniyle v\u00fccuttaki magnezyum azald\u0131\u011f\u0131nda, kalsiyum kas h\u00fccrelerinden d\u0131\u015far\u0131 akamaz ve bu da kas kramplar\u0131na yol a\u00e7ar. Sinir h\u00fccreleri, i\u00e7lerindeki sodyum ve potasyum seviyelerinin do\u011fru d\u00fczenlenmesi i\u00e7in magnezyuma ihtiya\u00e7 duyar; e\u011fer dengesizlerse, kayg\u0131, sinirlilik veya migren ba\u015f a\u011fr\u0131lar\u0131 ortaya \u00e7\u0131kabilir. Magnezyum ayr\u0131ca h\u00fccre resept\u00f6r aktivitesini etkileyerek DNA, RNA ve ana antioksidan glutatyonun olu\u015fumu i\u00e7in gerekli bir\u00e7ok i\u015flemi kolayla\u015ft\u0131r\u0131r. V\u00fccutta ne kadar az magnezyum varsa, v\u00fccut o kadar az verimli \u00e7al\u0131\u015f\u0131r.<\/p>

Amerikal\u0131lar\u0131n yakla\u015f\u0131k 'i magnezyum eksikli\u011finden muzdarip. Makro mineral oldu\u011fu i\u00e7in, eksikli\u011fi \u00f6nlemek i\u00e7in s\u0131k s\u0131k y\u00fcksek dozda magnezyum t\u00fcketilmesi gerekir. Magnezyum a\u00e7\u0131s\u0131ndan zengin bir diyetin etkisini iyice anlamak, yeterli al\u0131m eksikli\u011finiz olup olmad\u0131\u011f\u0131n\u0131 de\u011ferlendirmenize yard\u0131mc\u0131 olabilir. Magnezyum a\u00e7\u0131s\u0131ndan zengin g\u0131dalar\u0131n veya takviyelerin t\u00fcketimini art\u0131rmak sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirecektir. V\u00fccut magnezyumun yar\u0131s\u0131ndan fazlas\u0131n\u0131 iskelet sisteminde depolarken, geri kalan\u0131 kas ve di\u011fer dokularda bulunur. V\u00fccut yeterli miktarda magnezyum t\u00fcketti\u011finde, kemiklerdeki kalsiyum emilimi v\u00fccutta D vitaminini aktive eder. Kemiklerin kalsiyumu emmesi i\u00e7in magnezyuma ihtiya\u00e7 duydu\u011fu i\u00e7in, yetersiz magnezyum al\u0131m\u0131 emilmeyen kalsiyumun arter duvarlar\u0131na yap\u0131\u015fmas\u0131na veya ta\u015f haline gelmesine neden olur; bu da kardiyovask\u00fcler hastal\u0131klara ve b\u00f6brek ta\u015flar\u0131na yol a\u00e7ar.<\/p>

A\u015f\u0131r\u0131 alkol t\u00fcketimi, baz\u0131 ila\u00e7lar\u0131n yan etkisi ve mide-ba\u011f\u0131rsak rahats\u0131zl\u0131klar\u0131 ve diyabet gibi baz\u0131 sa\u011fl\u0131k sorunlar\u0131 magnezyum yetersizli\u011fine veya eksikli\u011fine yol a\u00e7abilir. Eksiklik ya\u015fl\u0131larda daha yayg\u0131nd\u0131r.<\/p>

Magnezyum eksikli\u011finin belirtileri \u015funlard\u0131r:<\/p>

i\u015ftah kayb\u0131
mide bulant\u0131s\u0131 veya kusma
yorgunluk veya halsizlik<\/p>

Daha ileri d\u00fczeydeki magnezyum eksikli\u011finin belirtileri \u015funlard\u0131r:<\/p>

kas kramplar\u0131
uyu\u015fma
kar\u0131ncalanma
n\u00f6betler
ki\u015filik de\u011fi\u015fiklikleri
kalp ritmi de\u011fi\u015fiklikleri veya spazmlar\u0131
Ara\u015ft\u0131rmalar, magnezyum eksikli\u011fini Alzheimer hastal\u0131\u011f\u0131, tip 2 diyabet, kardiyovask\u00fcler hastal\u0131k ve migren de dahil olmak \u00fczere bir dizi sa\u011fl\u0131k sorunuyla ili\u015fkilendirmi\u015ftir.<\/p>

Pek \u00e7ok g\u0131da y\u00fcksek miktarda magnezyum i\u00e7erir; bunlar aras\u0131nda kuruyemi\u015fler ve tohumlar, koyu ye\u015fil sebzeler, tam tah\u0131llar ve baklagiller bulunur. \u00dcreticiler ayr\u0131ca baz\u0131 kahvalt\u0131l\u0131k gevrekler ve di\u011fer zenginle\u015ftirilmi\u015f g\u0131dalara da magnezyum eklerler.<\/p>

En iyi magnezyum kaynaklar\u0131 \u015funlard\u0131r:<\/p>

Kaynak Porsiyon ba\u015f\u0131na G\u00fcnl\u00fck de\u011ferin y\u00fczdesi
Badem (1 ons veya oz) 80 mg 20%
Ispanak (yar\u0131m su barda\u011f\u0131) 78 mg 20%
Kavrulmu\u015f kaju f\u0131st\u0131\u011f\u0131 (28 gr) 74 mg 19%
Ya\u011fda kavrulmu\u015f yer f\u0131st\u0131\u011f\u0131 (\u00e7eyrek su barda\u011f\u0131) 63 mg 16%
Soya s\u00fct\u00fc (1 su barda\u011f\u0131) 61 mg 15%
Pi\u015fmi\u015f siyah fasulye (yar\u0131m su barda\u011f\u0131) 60 mg 15%
Pi\u015fmi\u015f edamame fasulyesi (yar\u0131m su barda\u011f\u0131) 50 mg 13%
F\u0131st\u0131k ezmesi (2 yemek ka\u015f\u0131\u011f\u0131) 49 mg 12%
Tam bu\u011fday ekme\u011fi (2 dilim) 46 mg 12%
Avokado (1 su barda\u011f\u0131) 44 mg 11%
Kabuklu patates (3,5 oz) 43 mg 11%
Pi\u015fmi\u015f esmer pirin\u00e7 (yar\u0131m su barda\u011f\u0131) 42 mg 11%
Az ya\u011fl\u0131 yo\u011furt (227 gr) 42 mg 11%
G\u00fc\u00e7lendirilmi\u015f kahvalt\u0131l\u0131k gevrekler 40 mg 10%
Yulaf ezmesi, haz\u0131r, 1 paket 36 mg 9%
Konserve barbunya fasulyesi (yar\u0131m su barda\u011f\u0131) 35 mg 9%
Muz (1 orta boy) 32 mg 8%
Bu\u011fday \u00fcr\u00fcnleri rafine edildi\u011finde magnezyum kaybeder, bu nedenle tam tah\u0131llardan yap\u0131lan tah\u0131l ve ekmek \u00fcr\u00fcnlerini tercih etmek en iyisidir. En yayg\u0131n meyveler, et ve bal\u0131klar d\u00fc\u015f\u00fck miktarda magnezyum i\u00e7erir.<\/p>

A\u015f\u0131r\u0131 magnezyumun riskleri
Besin kaynaklar\u0131ndan al\u0131nan magnezyumun a\u015f\u0131r\u0131 dozda al\u0131nmas\u0131 olas\u0131 de\u011fildir \u00e7\u00fcnk\u00fc v\u00fccut, besinlerden gelen fazla magnezyumu idrar yoluyla atar.<\/p>

Ancak takviyelerden al\u0131nan y\u00fcksek miktarda magnezyum, ishal, mide bulant\u0131s\u0131 veya kramp gibi sindirim sistemi sorunlar\u0131na yol a\u00e7abilir.<\/p>

\u00c7ok y\u00fcksek dozlar b\u00f6brek sorunlar\u0131na, d\u00fc\u015f\u00fck tansiyona, idrar tutulmas\u0131na, bulant\u0131 ve kusmaya, depresyona, uyu\u015fuklu\u011fa, merkezi sinir sistemi (MSS) kontrol\u00fcn\u00fcn kayb\u0131na, kalp durmas\u0131na ve muhtemelen \u00f6l\u00fcme neden olabilir.<\/p>

B\u00f6brek rahats\u0131zl\u0131\u011f\u0131 olan ki\u015filer, doktorlar\u0131 tavsiye etmedik\u00e7e magnezyum takviyesi almamal\u0131d\u0131r.<\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body.\u00a0 Magnesium is one of seven essential macrominerals. These macrominerals are minerals that people need to consume in relatively large amounts \u2014 at least 100 milligrams (mg) per day. Microminerals, such as iron and zinc, are just as important, […]<\/p>\n","protected":false},"author":1,"featured_media":729,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","omw_enable_modal_window":"enable","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[23,78,81],"tags":[100,101,99,102,83],"class_list":["post-704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blood-flow","category-health-fitness","category-vitamins","tag-deficiency","tag-food-sources","tag-micronutrients","tag-supplementation","tag-vitamins","entry","has-media","owp-thumbs-layout-horizontal","owp-btn-big","owp-tabs-layout-vertical","has-no-thumbnails","has-product-nav"],"_links":{"self":[{"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/posts\/704","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/comments?post=704"}],"version-history":[{"count":12,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/posts\/704\/revisions"}],"predecessor-version":[{"id":1793,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/posts\/704\/revisions\/1793"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/media\/729"}],"wp:attachment":[{"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/media?parent=704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/categories?post=704"},{"taxonomy":"post_tag","embeddable":t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