{"id":3972,"date":"2017-10-30T10:12:48","date_gmt":"2017-10-30T09:12:48","guid":{"rendered":"http:\/\/yomecuidoyque.com\/?p=3972"},"modified":"2017-10-30T10:12:48","modified_gmt":"2017-10-30T09:12:48","slug":"la-importancia-del-magnesio-para-el-metabolismo","status":"publish","type":"post","link":"https:\/\/drasanvi.com\/pe\/la-importancia-del-magnesio-para-el-metabolismo\/","title":{"rendered":"La importancia del magnesio en nuestro metabolismo"},"content":{"rendered":"<p><![CDATA[El magnesio juega un papel importante en nuestro metabolismo. Participa en m\u00e1s de 300 reacciones bioqu\u00edmicas, estando implicado en la producci\u00f3n de energ\u00eda, regulaci\u00f3n del metabolismo de la glucosa y los l\u00edpidos, adem\u00e1s de la correcta formaci\u00f3n de huesos y\u00a0dientes.\nSe han observado deficiencias moderadas de magnesio en personas con hipertensi\u00f3n, s\u00edndrome metab\u00f3lico y diabetes mellitus. De hecho, se ha demostrado que la administraci\u00f3n de suplementos de magnesio tiene un efecto positivo sobre la presi\u00f3n arterial y los par\u00e1metros gluco-metab\u00f3licos.\nAdem\u00e1s de relajante muscular, tambi\u00e9n juega un papel en la regulaci\u00f3n del reloj biol\u00f3gico.\nA pesar de su importancia, seg\u00fan indica el estudio Anibes<strong>, m\u00e1s de la mitad de la poblaci\u00f3n espa\u00f1ola <\/strong>no ingiere la cantidad diaria recomendada (RDA) de magnesio, ni a trav\u00e9s de la dieta, ni mediante\u00a0suplementos diet\u00e9ticos<strong>, siendo esta ingesta menor al <\/strong>\u00a0<strong>80% de lo recomendado<\/strong>.\n\n\n<h1>S\u00edntomas de la falta de magnesio<\/h1>\n\n\nLa falta de magnesio en nuestro cuerpo puede provocar:\n\n\n<ul>\n \t\n\n<li>Dolor de cabeza y mandibular por tensiones<\/li>\n\n\n \t\n\n<li>Fatiga, cansancio y debilidad<\/li>\n\n\n \t\n\n<li>P\u00e9rdida de apetito<\/li>\n\n\n \t\n\n<li>Calambres menstruales<\/li>\n\n\n \t\n\n<li>Insomnio y ansiedad<\/li>\n\n\n \t\n\n<li>Taquicardias<\/li>\n\n\n \t\n\n<li>Hormigueos, entumecimientos y temblores&#8230;<\/li>\n\n\n<\/ul>\n\n\n\n\n<h1>\u00bfCu\u00e1les son las fuentes de magnesio en los alimentos?<\/h1>\n\n\nEntre los alimentos que contienen magnesio se encuentran <strong>los vegetales de hojas verdes, frutos secos, semillas, chocolate negro (superior al 75% de cacao) y algas<\/strong>. A continuaci\u00f3n se muestra el contenido de magnesio en los alimentos comunes (expresado en miligramos) por 100 gramos:\n\n\n<ul>\n \t\n\n<li>Semillas de calabaza- 532<\/li>\n\n\n \t\n\n<li>Salvado de trigo- 490<\/li>\n\n\n \t\n\n<li>Germen de trigo- 336<\/li>\n\n\n \t\n\n<li>Almendras- 270<\/li>\n\n\n \t\n\n<li>Anacardo- 267<\/li>\n\n\n \t\n\n<li>Melaza- 258<\/li>\n\n\n \t\n\n<li>Levadura de cerveza- 231<\/li>\n\n\n \t\n\n<li>Trigo sarraceno- 229<\/li>\n\n\n \t\n\n<li>Nueces del Brasil- 225<\/li>\n\n\n \t\n\n<li>Dulse (alga Palmaria Palmata)- 220<\/li>\n\n\n \t\n\n<li>Avellanas- 184<\/li>\n\n\n \t\n\n<li>Cacahuetes- 175<\/li>\n\n\n \t\n\n<li>Mijo- 162<\/li>\n\n\n \t\n\n<li>Grano de trigo &#8211; 160<\/li>\n\n\n \t\n\n<li>Semillas- 142<\/li>\n\n\n \t\n\n<li>Nueces- 131<\/li>\n\n\n \t\n\n<li>Centeno- 115<\/li>\n\n\n<\/ul>\n\n\n\n\n<h1>Magnesio y deporte<\/h1>\n\n\nIngerir la RDA de magnesio impide la acumulaci\u00f3n de \u00e1cido l\u00e1ctico tras el esfuerzo f\u00edsico, y por lo tanto disminuye el tiempo de recuperaci\u00f3n del organismo tras el esfuerzo. El magnesio es vital para la contracci\u00f3n y relajaci\u00f3n de los m\u00fasculos al hacer cualquier movimiento, tanto voluntarios como involuntarios.\nLos estudios han demostrado que la necesidad de magnesio aumenta a medida que el nivel de actividad f\u00edsica de los individuos aumenta. Una reducci\u00f3n en la capacidad de realizar ejercicio puede ser una alerta de la deficiencia de magnesio en el organismo. Una vez restablecidos los niveles de este mineral, la resistencia ante el esfuerzo vuelve a aumentar.\n\n\n<h1><strong>\u00a0<\/strong>\u00bfDebemos suplementarnos?<\/h1>\n\n\nLa RDA (ingesta diaria recomendada) de magnesio para mujeres adultas es de 310 mg y para hombres de 400-420 mg. Pero nuestros h\u00e1bitos de vida afectan a la absorci\u00f3n de magnesio.\nEl consumo elevado de alcohol, caf\u00e9 o az\u00facar, contribuyen a reducir los niveles de magnesio en el organismo.\n\n\n<h3>RDA de magnesio<\/h3>\n\n\n<strong>Beb\u00e9s:<\/strong>\n\n\n<ul>\n \t\n\n<li>Menores de 6 meses: 30 mg\/d\u00eda*<\/li>\n\n\n \t\n\n<li>De 6 meses a 1 a\u00f1o: 75 mg\/d\u00eda*<\/li>\n\n\n<\/ul>\n\n\n*IA o ingesta adecuada\n<strong>Ni\u00f1os:<\/strong>\n\n\n<ul>\n \t\n\n<li>De 1 a 3 a\u00f1os: 80 mg<\/li>\n\n\n \t\n\n<li>De\u00a04 a 8 a\u00f1os: 130 mg<\/li>\n\n\n \t\n\n<li>De\u00a09 a 13 a\u00f1os: 240 mg<\/li>\n\n\n \t\n\n<li>De 14 a 18 a\u00f1os (varones): 410 mg<\/li>\n\n\n \t\n\n<li>De 14 a 18 a\u00f1os (mujeres): 360 mg<\/li>\n\n\n<\/ul>\n\n\n<strong>Adultos:<\/strong>\n\n\n<ul>\n \t\n\n<li>Hombres adultos: 400-420 mg<\/li>\n\n\n \t\n\n<li>Mujeres adultas: de 310-320 mg<\/li>\n\n\n \t\n\n<li>Embarazadas: de 350-400 mg<\/li>\n\n\n \t\n\n<li>Mujeres lactantes: de 310-360 mg<\/li>\n\n\n<\/ul>\n\n\nEn algunos casos, consumir alimentos fortificados y suplementos diet\u00e9ticos podr\u00eda aportar nutrientes que, de lo contrario, no se consumir\u00edan en las cantidades m\u00ednimas recomendadas.No obstante, la suplementaci\u00f3n no deber\u00eda ser nuestra primera opci\u00f3n. Seg\u00fan las Gu\u00edas alimentarias para los estadounidenses (<em>Dietary Guidelines for Americans<\/em>), las personas deben obtener la mayor\u00eda de los nutrientes de los alimentos.\nEl magnesio que se encuentra naturalmente en los alimentos es inocuo y no hace falta limitar su consumo. En la gente sana, los ri\u00f1ones eliminan el exceso a trav\u00e9s de la orina. Pero hemos de tener en cuenta que no se debe superar el l\u00edmite m\u00e1ximo de magnesio proveniente de suplementos diet\u00e9ticos y medicamentos, salvo que sea por recomendaci\u00f3n m\u00e9dica.\nEn individuos sanos, es importante comenzar recomendando la ingesta diaria de m\u00e1s frutos secos y semillas y reducir la cantidad de productos alimenticios que puedan interferir con esa absorci\u00f3n, para conseguir llegar a esa RDA aconsejada.\nSin embargo, s\u00ed \u00a0que ser\u00eda recomendable aconsejar el consumo de suplementos de magnesio a personas con hipocalcemia, ya que es una manifestaci\u00f3n prominente de la deficiencia de magnesio en los seres humanos. Adem\u00e1s el magnesio tambi\u00e9n es importante en el metabolismo y \/ o la acci\u00f3n de la vitamina D.\n&nbsp;\n<strong>Bibliograf\u00eda<\/strong>\n\n\n<ul>\n \t\n\n<li><strong>Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride.<\/strong><strong> (1997).<\/strong> <em>Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes.<\/em> Washington (DC):\u00a0National Academies Press (US)<\/li>\n\n\n \t\n\n<li>Kass L,\u00a0Weekes J,\u00a0Carpenter L. (2012). <strong>Effect of\u00a0magnesium\u00a0supplementation on blood pressure: a meta-analysis.<\/strong> <em>European Journal of Clinical Nutrition<\/em>,\u00a066,\u00a0411\u2013418<\/li>\n\n\n \t\n\n<li>Cosaro, S. Bonafini, M. Montagnana,\u00a0E. Danese,M.S. Trettene,P. Minuz,P. Delva,C. Fava (2014). <strong>Effects of magnesium supplements on blood pressure, endothelial function and metabolic parameters in healthy young men with a family history of metabolic syndrome<\/strong>. <em>Nutrition, Metabolism &amp; Cardiovascular Diseases. <\/em>Volume 24, Issue 11, Pages\u00a01213\u20131220<\/li>\n\n\n \t\n\n<li>Lindsy\u00a0S\u00a0Kass, Filipe\u00a0Poeira. (2015). <strong>The effect of acute vs chronic magnesium supplementation on exercise and recovery on resistance exercise, blood pressure and total peripheral resistance on normotensive adults.<\/strong> <em>Journal of the International Society of Sports Nutrition<\/em>.<\/li>\n\n\n \t\n\n<li>Jean Durlach,\u00a0Nicole Pag\u00e8s,\u00a0Pierre Bac,\u00a0Michel Bara,\u00a0Andr\u00e9e Guiet-Bara. (2005). <strong>Magnesium depletion with hypo- or hyper- function of the biological clock may be involved in chronopathological forms of asthma<\/strong><strong>.<\/strong> <em>John Libbey Eurotext.<\/em> \u00a0Volume 18, num\u00e9ro 1.<\/li>\n\n\n \t\n\n<li>Brenda C. T. Kieboom,\u00a0Maartje N. Niemeijer,\u00a0Maarten J. G. Leening,\u00a0Marten E. van den Berg,\u00a0Oscar H. Franco,\u00a0Jaap W. Deckers,\u00a0Albert Hofman,\u00a0Robert Zietse,\u00a0Bruno H. Stricker,\u00a0Ewout J. Hoorn. (2016) <strong>Serum Magnesium and the Risk of Death From Coronary Heart Disease and Sudden Cardiac Death.<\/strong> <em>Journal of the American Heart Association<\/em>.<\/li>\n\n\n \t\n\n<li>http:\/\/www.fen.org.es\/anibes\/archivos\/documentos\/ANIBES_numero_14.pdf<\/li>\n\n\n \t\n\n<li>Yijia Zhang, Pengcheng Xun, Ru Wang, Lijuan Mao, Ka He<strong>.\u00a0Can Magnesium Enhance Exercise Performance? <\/strong><em>Nutrients<\/em>2017,\u00a0<em>9<\/em>(9), 946<\/li>\n\n\n \t\n\n<li>Sara Castiglioni,\u00a0Alessandra Cazzaniga,\u00a0Walter Albisetti, Jeanette A. M. Maier. (2013). <strong>Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions.<\/strong> 5(8): 3022\u20133033.<\/li>\n\n\n<\/ul>\n\n\n&nbsp;\n&nbsp;\n&nbsp;]]>    \t<\/p>\n","protected":false},"excerpt":{"rendered":"<p>, m\u00e1s de la mitad de la poblaci\u00f3n espa\u00f1ola no ingiere la cantidad diaria recomendada (RDA) de magnesio, ni a<\/p>\n","protected":false},"author":2,"featured_media":3974,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[130,126,129],"tags":[],"class_list":["post-3972","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deporte","category-habitos-saludables","category-nutricion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La importancia del magnesio en nuestro metabolismo - Drasanvi Per\u00fa<\/title>\n<meta name=\"description\" content=\"El magnesio participa en m\u00e1s de 300 reacciones bioqu\u00edmicas. 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