Kodi ndi magnesiamu yanji yomwe ili yoyenera kwa ine?

Ubwino

Ngati zokumana nazo zanu zokha ndi magnesium yowonjezerapo zimachokera ku mkaka wa mkaka wa magnesia kupita ku kuti muchepetse vuto lanu logaya chakudya , ingoganizani? Pali dziko lonse lapansi la michere ya magnesium kunja uko! Zakudya zodabwitsazi zimapezeka munthawi zingapo, zosiyanasiyana zomwe zimayang'ana matenda osiyanasiyana.

Kuti musavutike kupita ku pharmacy yakwanuko, malo ogulitsira zakudya, kapena malo ogulitsira mavitamini ndi kugula mtundu wabwino kwambiri wa mankhwala enaake a magnesium kwa inu, tapempha akatswiri kuti afotokoze zonse zomwe mungasankhe-ndikupatseni malingaliro amomwe mungagwiritsire ntchito magnesium.

Kodi magnesium ndi chiyani?

Magnesium ndi mchere wofunikira womwe thupi la munthu limafunikira kuwongolera chilichonse kuyambira minofu ndi dongosolo lamanjenje mpaka kupangira kwanu mphamvu, shuga wamagazi, ndi kuthamanga kwa magazi, malinga ndi Ma National Institutes of Health (NIH). Akuluakulu ambiri amafunika pakati pa 300 ndi 400 milligrams (mg) a magnesium patsiku, zambiri zomwe zimachokera pazomwe mumadya - zakudya monga nyemba zophika, ma cashews ndi ma almond, mapeyala, nthochi, masamba obiriwira, chokoleti chakuda, mbewu zonse, ndi bulauni mpunga uli ndi michere yambiri, monga zakudya zambiri zolimba. Mutha kupeza mndandanda wathunthu wazakudya za magnesium kuchokera ku NIH's Office of Dietary Supplements Pano .

Komabe, mwina simukupeza michere yambiri monga mukuganizira.

Akuyerekeza kuti pafupifupi 80% ya anthu akusowa magnesium, atero a naturopathic Jaquel Patterson, ND, director director a Fairfield Family Health ku Connecticut.

KU 2017 Sayansi kuphunzira ikutsimikizira kuti uku ndikulingalira koyenera, kuwulula kuti pafupifupi magawo awiri mwa atatu mwa anthu akumadzulo mwina alibe magnesium (vuto lotchedwa hypomagnesemia). Anthu ambiri athanzi amatha kuperewera kwakanthawi kochepa, koma m'kupita kwanthawi mutha kuwona zisonyezo monga:

• Kutaya njala
• Nseru kapena kusanza
• Kutopa ndi kufooka kwa minofu
• Kupweteka kwa minofu
• Mtima arrhythmia
• Dzanzi kapena kumva kulasalasa

Anthu omwe ali ndi matenda ena, monga matenda a Crohn, matenda a celiac, ndi Matenda a shuga a mtundu wa 2 ali pachiwopsezo chachikulu chokhala ndi vuto la magnesium, monganso anthu pamankhwala ena (monga mankhwala a chemotherapy, maantibayotiki, ma diuretics, ndi ma proton pump inhibitors).

Ubwino wa magnesium

Phindu la magnesium supplementation limatha kukhala lotakata, ngakhale nthawi zina sipangakhale kafukufuku wokwanira wonena motsimikiza kuti kuwonjezera kudya ndi chithandizo chodalirika. Magnesium ingathandize kukonza izi:

Kudzimbidwa

Magnesium owonjezera amatha kuwongolera matumbo anu pochita ngati osmotic mankhwala ofewetsa tuvi tolimba , kutunga madzi m'matumbo ndikupangitsa mayendedwe kukhala osavuta kudutsa. Magnesium citrate ndi magnesium hydroxide ndi zitsanzo zodziwika bwino za mankhwala osokoneza bongo a osmotic.

ZOKHUDZA: Mankhwala odzimbira komanso mankhwala

Ntchito ya minofu

Ngati mukudwala matenda amiyendo osakhazikika kapena kukokana kwa minofu, zakudya zowonjezera zitha kukuthandizani. Tsoka ilo, ambiri a malangizowa ndi achikhalidwe; ndemanga zingapo za kafukufuku wofufuza kulumikizana pakati pa magnesium ndi kupumula kwa kukokana kwa minofu, kuphatikiza uyu wochokera ku Cochrane , sanawonetse umboni wowonekeratu kuti zowonjezera ma magnesium ndizothandiza (kafukufuku pang'ono akuwonetsa kuti atha kukhala othandiza kwa amayi apakati, koma osati kwa anthu ena onse.)

Migraine

Onse Bungwe la American Headache Society ndi American Migraine Foundation amavomereza kuti zowonjezera ma magnesium zitha kukhala zothandiza pochepetsa kuchepa komanso pafupipafupi kwa mutu waching'alang'ala, mwina chifukwa chakuti anthu omwe ali ndi migraine awonetsedwa kuti ali ndi poyerekeza ndi magnesium yambiri. M'zaka zaposachedwa, yakhala gawo lanthawi zonse lazithandizo zodziteteza za omwe ali ndi migraine, makamaka kwa omwe ali ndi kupweteka kwa msambo .

ZOKHUDZA: Mankhwala a migraine ndi mankhwala

Kuthamanga kwa magazi

Magnesium imakhala ndi zida za vasodilator. Kutanthauza kuti kumatha kumasula mitsempha yamagazi ndikukhalabe ndi kuthamanga kwa magazi. Umboni wapano ukusonyeza kuchepa pang'ono kwa magazi ndi magnesium supplementation, yomwe pakapita nthawi, imatha kudzetsa thanzi lamtima komanso chiopsezo chochepa a matenda amtima, matenda amtima, ndi sitiroko. Mwachitsanzo, a Kuwunika kwa 2016 kwamaphunziro mkati Matenda oopsa adapeza kuti pafupifupi supplementation ya 368 mg patsiku kwa miyezi itatu kumalumikizidwa ndi kutsika kwa systolic komanso diastolic magazi.

ZOKHUDZA: Momwe mungachepetse kuthamanga kwa magazi mwachilengedwe

Kukaniza kwa insulin

Malinga ndi NIH, kuchepa kwa magnesium kumatha kukulitsa kukana kwa insulin - nthawi zambiri kumayambitsa matenda a shuga amtundu wachiwiri. A Kusanthula meta 2007 lofalitsidwa mu Zolemba pa Mankhwala Amkati adayang'ana gawo lomwe kudya kwa magnesium kumateteza mtundu wa 2 shuga; pafupifupi maphunziro onse omwe adaganiziridwa adawonetsa kuti kuchuluka kwa magnesium kudya ngakhale 100 mg patsiku kumatha kukulitsa chidwi cha insulin ndikuchepetsa chiopsezo chanu cha mtundu wachiwiri wa shuga.

Kukhumudwa ndi nkhawa

Chifukwa magnesium imathandizira kuti mitsempha igwire ntchito, udindo wake popewa komanso kuchiza matenda amitsempha wayambiranso. Malinga ndi a Phunziro la 2018 mkati Zakudya zopatsa thanzi , Kuperewera kwa magnesium kumatha kukhala ndi vuto lalikulu lakukhumudwa, nkhawa, komanso kupweteka kwakanthawi-komanso kuchuluka kwa kudya kumatha kuchepetsa zizindikilo zina zomwe zimakhudzana ndi izi. Pakhalanso kafukufuku wofufuza zotsatira za magnesium kugona ndi kusowa tulo , komanso phindu lake la ana omwe ali ndi vuto la kuchepa kwa chidwi (ADHD).

Zotsatira za magnesium

Mankhwala a magnesium amadziwika kuti ndi otetezeka. Malinga ndi a Jeffrey Fudin, Pharm.D., Woyang'anira wamkulu wa paindr.com , zoyipa za magnesium supplementation-monga kunyansidwa, kusanza, kutulutsa nkhope, kugona ndi kufooka, kuchepa kwa magazi, komanso vuto la mtima-nthawi zambiri zimangowoneka pamlingo waukulu kwambiri woposa 5,000 mg patsiku.

Ngakhale kuti mwina simutenga magnesium wokwanira kukhala ndi zotsatirapo, ndizotheka kuti chowonjezera chimatha kulumikizana ndi mankhwala ena omwe mukumwa kapena kutsutsana ndi zomwe zilipo kale. Izi zikuphatikiza:

• Mankhwala omwe amagwiritsidwa ntchito pochiza kufooka kwa mafupa , monga Fosamax , yomwe imatha kuchepetsa kuyamwa kuchokera m'mimba ikamamwa ndi magnesium. Mankhwala awiriwa ayenera kupatulidwa ndi maola awiri, akutero Dr. Fudin. Kupanda kutero, zitha kukhudza thanzi lamafupa.
• Mitundu ina ya maantibayotiki , kuphatikizapo tetracyclines, monga doxycycline, ndi quinolones, monga levofloxacin ndi ciprofloxacin. Dr. Fudin amalimbikitsa kumwa mankhwalawa maola awiri asanakwane kapena maola asanu ndi limodzi pambuyo pake magnesium kupewa kuyanjana kulikonse.
• Ena okodzetsa amagwiritsidwa ntchito pochiza matenda amtima, monga amiloride, spironolactone, ndi triamterene, zomwe Dr. Fudin akuti zimatha kupangitsa kuti thupi lizisunga magnesium ndipo zimatha kuyambitsa milingo yayikulu ngati mukuwonjezeranso nayo.

Pomaliza, anthu omwe ali pachiwopsezo monga kuchepa kwa ntchito ya impso-kuphatikiza achikulire komanso omwe ali ndi matenda ashuga-atha kukhala ndi vuto lalikulu kwambiri la magnesium, atero Dr. Fudin, chifukwa chake ayenera kungowonjezera ndi magnesium motsogozedwa ndi dokotala kapena wamankhwala.

Mitundu ya magnesium

Ngati mukuwonjezera mankhwala enaake a Googling ndikuwona mitundu khumi ndi iwiri itatuluka, zitha kumveka ngati mukufunikira digiri ya chemistry kuti mudziwe kusiyana pakati pa iliyonse.

Mwamwayi, titha kukupangitsa kukhala kosavuta kwa inu: Zonsezi ndizokhudza maubale. Kutengera ndi zinthu zina zomwe magnesium imaphatikizidwa, mitundu ina imalowa mosavuta m'magazi kuposa ena-ndipo izi zimatha kusintha momwe magnesium imagwirira ntchito mthupi lanu.

Njira zingapo zopangira ndizofunikira chifukwa zimatha kutengeka kuchokera m'matumbo mpaka m'magazi, atero Dr. Fudin. Zina zimakhala zosungunuka m'madzi poyerekeza ndi zina ndipo chifukwa chake zimalowetsedwa m'magazi, [pomwe] mchere womwe sunatengeke bwino umasiya magnesium kumbuyo kwamatumbo, komwe kumakhala mankhwala otsegulira osmotic.

Kusakanikirana mosavuta: Mankhwala enaake a mankhwala enaake, magnesium citrate, magnesium aspartate, L-threonate, lactate, glycinate, malate, orotate, ndi taurate

Zosakhudzidwa bwino: Oxide ndi sulphate (yomwe imagwiritsidwa ntchito pakhungu, koma palibe umboni wambiri wosonyeza kuti yatengeka mwanjira imeneyi, mwina)

Zakudya zabwino kwambiri za magnesium

Zili ndi inu ndi omwe amakuthandizani kuti mupeze mankhwala omwe mungatenge. Koma popeza kupeza kapangidwe koyenera nthawi zambiri kumangokhala kuyeza kuti magnesium imalowa bwanji m'magazi anu motsutsana ndi zomwe mukufuna kapena kuti magnesium ichite, mutha kulingalira koyambira komwe mungayambire.

Yerekezerani ndi magnesium zowonjezera
Kupanga	Magnesium yosakanikirana ndi	Mlingo woyenera tsiku lililonse	Zabwino kwambiri pochiza	Pezani coupon
Mankhwala enaake a mankhwala enaake(Dzinalo: SlowMag)	Klorini woyambira	200-500 mg wa	Kutentha pa chifuwa, kudzimbidwa, kupweteka kwa minofu (apakhungu)	Pezani coupon
Magnesium citrate(Dzina la Brand: Natural Vitality Calm)	Mankhwala a citric	300-600 mg (kapena kuchuluka kwa madzi / ufa wolimbikitsidwa pazolongedza)	Kudzimbidwa, mutu waching'alang'ala, kusinthasintha kwamaganizidwe (kuthana ndi nkhawa komanso kukhumudwa)	Pezani coupon
Mankhwala enaake a glycinate	Glycine(amino asidi)	300-600 mg wa	Kusowa tulo, nkhawa, kupsinjika	Pezani coupon
Magnesium lactate(Dzinalo: Mag Tab SR)	Lactic asidi	200-400 mg wa	Nkhani zofatsa zam'mimba, magnesium yotsika	Pezani coupon
Magnesium L-threonate (dzina lake: Magtein)	Threonic asidi	1,500-2,000 mg	Mavuto amitsempha, monga ADHD, dementia, nkhawa, kukhumudwa	Dziwani zambiri
Magnesium malate (dzina lake: MagSRT)	Malic acid	200-500 mg wa	Kupweteka kosatha, kutopa, kutsika kwa magnesium	Dziwani zambiri
Magnesium orotate	Mankhwala a orotic	200-500 mg wa	Maseŵera otsika a magnesium, kuthandizira kwamtima	Dziwani zambiri
Magnesium okusayidi(Dzina la dzina: Mag-Ox)	Mpweya	200-500 mg wa	Kutentha pa chifuwa ndi kudzimbidwa	Pezani coupon
Mankhwala enaake a sulphate(Dzinalo dzina: Epsom salt)	Sulfa ndi mpweya	Kugwiritsa ntchito pakamwa : 2-6 tsp amasungunuka m'madzi 8 oz (akulu ndi ana opitilira 12) Kugwiritsa ntchito pamutu : Makapu awiri osungunuka mu galoni lamadzi ofunda	Minofu yambiri, kupumula kwa nkhawa	Pezani coupon
Mankhwala a magnesium taurate	ng'ombe(amino asidi)	Mpaka 1,500 mg	Ntchito yamtima (imathandizira kusintha kwa magazi ndi kuthamanga kwa magazi)	Pezani coupon

Chidziwitso: Awa ndi malingaliro apakati pa mlingo operekedwa ndi opanga zowonjezera; ndi bwino kutsatira uphungu waluso wa zamankhwala wokhudzana ndi kuchuluka kwa magnesium. Nthawi zonse dziwitsani dokotala wanu za chilichonse chomwe mungayambe kumwa.

Mankhwala a magnesium othandizira ana

Muyenera nthawi zonse kulankhula ndi ana a ana anu musanawonjezere zowonjezera zilizonse, koma magnesium ikhoza, nthawi zambiri, kukhala njira yabwino kwa ana omwe ali ndi ADHD kapena matenda amiyendo yopumula.

Magnesium L-threonate amabwera mu ufa wokometsera ana ndipo atha kukhala ndi maubwino amubongo omwe angathandize ndi ADHD, atero Dr. Patterson. Magnesium oxide kapena citrate itha kugwiritsidwa ntchito kwa ana omwe ali ndi vuto la miyendo yopanda pake kapena ana omwe amangofunika thandizo kuti athetse usiku.

Pafupifupi Chipatala cha Mayo , chakudya cholimbikitsidwa (RDA) cha ana osakwana zaka 3 ndi 40 mpaka 80 mg patsiku, pomwe ana azaka zapakati pa 4 ndi 6 amatha kutenga 120 mg ndipo ana pakati pa 7 ndi 10 atha kutenga 170 mg. Katswiri wa ana anu, komabe, angakulimbikitseni mlingo wapamwamba kapena wotsika kutengera thanzi la mwana wanu komanso zizindikiritso zake.

Mwachitsanzo, Dr. Patterson, nthawi zambiri amalimbikitsa makolo a ana okulirapo kuti ayambe ndi 300 mg ya magnesium ndikuwonjezera pang'onopang'ono ngati pakufunika kutero. Komabe, kuchuluka kwa 500 mpaka 600 mg kumatha kuyambitsa chopondapo (chomwe ndi chizindikiro choti muyenera kutsitsa pang'ono). Ngati mwana wanu sakonda kumwa mankhwala a magnesium, ambiri amapezeka osavuta kapena ngakhale gummy formulations .