Yeyiphi incediso yemagniziyam efanelekileyo kum?

Impilo-ntle

Ukuba amava akho kuphela kwi-magnesium engaphaya kwekhawunta ivela kwi-glug yobisi lwe-magnesia ukuya phelisa uxinzelelo lokugaya ukutya , Qikelela ukuba? Kukho umhlaba wonke obanzi wezongezo zemagniziyam phaya! Lo mmangaliso wesondlo ufumaneka ngeendlela ezininzi, udidi ngalunye lujolise ekunyangeni iimpawu ezahlukeneyo.

Ukwenza kube lula kuwe ukuba uye kwikhemesti yakho yasekuhlaleni, kwivenkile yokutya esempilweni, okanye kwivenkile yevithamini kwaye uthenge olona hlobo lubalaseleyo isongezelelo semagniziyam yakho, sicele iingcali ukuba zibeke zonke iinketho zakho-kwaye wenze iingcebiso malunga nendlela, nini, kwaye kutheni kufuneka uthathe i-magnesium.

Yintoni i-magnesium?

IMagnesium yinto yamaminerali ebalulekileyo ekufuneka ukuba umzimba womntu ulawule yonke into ukusuka kwimisipha yakho nakwinkqubo yemithambo-luvo ukuya kwimveliso yamandla, iswekile yegazi, kunye noxinzelelo lwegazi, ngokwe Amaziko kaZwelonke wezeMpilo (NIH). Uninzi lwabantu abadala ludinga phakathi kwe-300 kunye ne-400 milligrams (mg) yemagnesium ngemini, uninzi lwayo luvela kwinto oyityayo-ukutya okufana neembotyi eziphekiweyo, iicashews kunye neeamangile, iiavokhado, iibhanana, imifuno eluhlaza, itshokholethi emnyama, iinkozo ezipheleleyo kunye nomdaka irayisi inomxholo ophezulu we-magnesium, njengokutya okunqabileyo okuninzi. Unokufumana uluhlu olupheleleyo lwemithombo yokutya ene-magnesium evela kwi-Ofisi ye-NIH ye-Dietary Supplements Apha .

Okwangoku, usenokungafumani uninzi lwezi zinongo njengoko ucinga.

Kuqikelelwa ukuba malunga ne-80% yabantu baswele i-magnesium, utshilo ugqirha we-naturopathic uJaquel Patterson, ND, umlawuli wezonyango e-Fairfield Family Health e-Connecticut.

UKUYA Ngo-2017 Inzululwazi ukufunda Ingqina olu luqikelelo olusengqiqweni, ityhila ukuba malunga nesibini kwisithathu sabantu baseNtshona kusenokwenzeka ukuba asilunganga kwimagnesium (imeko ebizwa ngokuba yihypomagnesemia). Uninzi lwabantu abaphilileyo banokusingatha ukusilela kwexesha elifutshane, kodwa kwixesha elide unokuqaphela iimpawu ezinje:

• Ukuphelelwa ngumdla wokutya
• Isihlunu okanye ukugabha
• Ukudinwa kunye nobuthathaka bemisipha
• Iintlanzi zemisipha
• Intliziyo arrhythmia
• Ubudenge okanye ukurhawuzelela

Abantu abaneemeko ezithile zempilo, njengesifo sikaCrohn, isifo se-celiac, kunye nohlobo lwe-2 lwesifo seswekile basemngciphekweni omkhulu wokungabikho kwi-magnesium, njengoko kunjalo abantu kumayeza athile (njengamachiza e-chemotherapy, ezinye i-antibiotics, i-diuretics, kunye ne-proton pump inhibitors).

Izibonelelo zemagnesium

Izibonelelo zezempilo zokongezwa kwemagniziyam zinokubanzi, nangona kwezinye iimeko alukho uphando olwaneleyo lokuchaza ngokuqinisekileyo ukuba ukwandisa ukutya kwakho kunyango oluthembekileyo. I-Magnesium inokunceda ukuphucula oku kulandelayo:

Ukuqunjelwa

Imagnesium eyongezelelweyo inokulawula ukunyakaza kwakho ngokusebenza njenge I-osmotic laxative Ukutsala amanzi aye emathunjini nokwenza iintshukumo zibe lula ukudlula. I-Magnesium citrate kunye ne-magnesium hydroxide yimizekelo eqhelekileyo ye-osmotic laxatives.

Ezinxulumene: Unyango lokuqhinwa kunye namayeza

Umsebenzi wemisipha

Ukuba unesifo semilenze engenakuphumla okanye izihlunu, unokufumana uncedo olongezelelekileyo lokutya. Ngelishwa, uninzi lwale ngcebiso yimbali; uphononongo oluninzi lwezifundo ezivavanya ikhonkco phakathi kwemagniziyam kunye nokukhululeka kwezihlunu zemisipha, kubandakanya le ivela eCochrane , khange abonise bungqina bucacileyo bokuba izongezo zemagniziyam ziyasebenza (uphando oluncinci lubonisa ukuba lunokuba luncedo kubafazi abakhulelweyo, kodwa hayi kubo bonke abantu.)

Migraine

Zombini ezi Umbutho weentloko zaseMelika kwaye i Isiseko seAmerican Migraine ndiyavuma ukuba izongezo zemagniziyam zinokusebenza ukunciphisa ubunzima kunye nokuhamba rhoqo kwentloko ye-migraine, mhlawumbi kuba abantu abane-migraine babonakalisiwe ukuba banamanqanaba asezantsi e-magnesium. Kwiminyaka yakutshanje, iye yaba yinxalenye eqhelekileyo yabantu abaninzi abanengxaki yokuqaqadeka, ingakumbi kwabo banayo Imigraines yokuya exesheni .

Ezinxulumene: Unyango lwe-Migraine kunye namayeza

Igazi elonyukayo

I-Magnesium ineepropathi ze-vasodilator. Intsingiselo inokunceda ukuphumla kwemithambo yegazi kunye nokugcina uxinzelelo lwegazi oluqhelekileyo. Ubungqina obukhoyo ngoku bukhomba ukuncitshiswa okuncinci koxinzelelo lwegazi ngokuxhaswa kwemagniziyam, ekuhambeni kwexesha, kunokukhokelela kwimpilo yentliziyo engcono kunye umngcipheko omncinci yesifo sentliziyo, isifo sentliziyo kunye nokubetha. Umzekelo, a Uphengululo lwe2016 lwezifundo phakathi Uxinzelelo lwegazi ifumanise ukuba ukongezwa okuphakathi kwe-368 mg ngosuku ngeenyanga ezintathu kunxulunyaniswa ne-systolic esezantsi kunye ne-diastolic yegazi.

Ezinxulumene: Indlela yokunciphisa uxinzelelo lwegazi ngokwemvelo

Ukuxhathisa kwe-insulin

Ngokuka-NIH, ukunqongophala kwemagniziyam kunokunyusa ukunganyangeki kwe-insulin-ihlala isisandulela ekuphuhlisweni kohlobo lwesibini lweswekile. A Uhlalutyo lweemeta luka-2007 ipapashwe kwi Ijenali yamayeza angaphakathi yajonga kwindima yokutya i-magnesium ekuthinteleni i-Type 2 diabetes; phantse zonke izifundo eziqwalaselweyo zibonise ukuba ukonyuka kokutya kwe-magnesium nge-100 mg ngemini kunokonyusa ubuntununtunu be-insulin kunye nokunciphisa umngcipheko wohlobo lweswekile yesi-2.

Uxinzelelo kunye noxinzelelo

Kuba i-magnesium inegalelo ekusebenzeni kwemithambo-luvo, indima yayo ekuthinteleni nasekunyangeni ukuphazamiseka kwemithambo-luvo ikwafundisiwe. Ngokwe- Ufundo lwe-2018 phakathi Izondlo , Ukunqongophala kwemagniziyam kunokuba noxanduva lweziganeko eziphezulu zoxinzelelo, unxunguphalo, kunye nentlungu engapheliyo-kunye nokwanda kokutya kunokunciphisa ezinye zeempawu ezinxulumene nale miqathango. Kuye kwakho nophando olufunda ngemiphumela yemagniziyam umgangatho wokulala nokungalali , kunye nezibonelelo zayo ezinokubakho abantwana abanengxaki yokuphazamiseka kwengqondo (ADHD).

Iziphumo ebezingalindelekanga zeMagnesium

I-Magnesium ngokubanzi ithathwa njengekhuselekileyo. NgokukaJeffrey Fudin, uFarm.D., Umhleli olawulayo we paindr.com , iziphumo ebezingalindelekanga zokuncedisa ngemagniziyam — njengokuphathwa sisicaphucaphu, ukugabha, ukugungxula ebusweni, ukulala nokudinwa, ukwehla koxinzelelo lwegazi, kunye nokungaqheleki kwentliziyo — zihlala zibonwa kuphela kumthamo ophezulu kakhulu ongaphezulu kwe-5,000 mg ngosuku.

Nangona ngekhe uthathe i-magnesium eyaneleyo ukuze ube neziphumo ebezingalindelekanga, kunokwenzeka ukuba isongezelelo sinokusebenzisana nelinye iyeza olithathayo okanye luchaswe imeko esele ikhona. Oku kubandakanya:

• Iziyobisi ezisetyenziselwa ukunyanga i-osteoporosis , njenge Ifosamax , ezinokuthi zinciphise ukufunxeka esiswini xa zithathwa ngemagniziyam. La mayeza mabini kufuneka ahlukaniswe ubuncinci iiyure ezimbini, utshilo uGqirha Fudin. Ngaphandle koko, inokuchaphazela impilo yethambo.
• Iindidi ezithile zamayeza okubulala iintsholongwane , kubandakanya i-tetracyclines, enje nge-doxycycline, kunye nee-quinolones, ezinjenge-levofloxacin kunye ne-ciprofloxacin. UGqirha Fudin ucebisa ukuba uthathe la mayeza okubulala iintsholongwane kwiiyure ezimbini ngaphambi okanye emva kweeyure ezintandathu i-magnesium ukunqanda nakuphi na ukuhlangana.
• I-diuretics ethile Isetyenziselwa ukunyanga isifo sentliziyo, njenge-amiloride, i-spironolactone, kunye ne-triamterene, ethi uGqirha Fudin ithi inokubangela ukuba umzimba ugcine i-magnesium kwaye inokubangela amanqanaba aphezulu anobungozi ukuba uyancedisa nayo.

Okokugqibela, abantu abanemingcipheko njengokuncipha kokusebenza kwezintso- kubandakanya abantu abadala kunye nabantu abanesifo seswekile- banethuba lokufumana amanqanaba aphezulu anobungozi we-magnesium, utshilo uGqirha Fudin, kungoko kufuneka bongeze kuphela ngemagniziyam phantsi kononophelo nolawulo lukagqirha okanye usokhemesti.

Iindidi zemagniziyam

Ukuba Googling isongezo semagniziyam kwaye ubona ishumi elinambini leentlobo ezahlukeneyo ziyavela, kunokuziva ngathi ufuna isidanga sekhemistri ukuxelela umahluko phakathi kwento nganye.

Ngombulelo, sinokwenza oku kube lula kuwe: Konke malunga nobudlelwane. Kuxhomekeke ekubeni zeziphi ezinye izinto zemagniziyam zidityaniswe nazo, ezinye iindlela zingena ngokulula kwigazi kunabanye-kwaye oku kungatshintsha indlela i-magnesium esebenza ngayo emzimbeni wakho.

Ukhetho olwahlukeneyo lokwahlula lubalulekile kuba zinamandla ahlukeneyo okutsalwa ukusuka emathunjini ukuya egazini, utshilo uGqirha Fudin. Eminye inyibilika emanzini xa ithelekiswa nezinye kwaye ke ngoko ifunxeka ngokulula egazini, [ngelixa] iityiwa ezingafakwanga kakuhle zishiya i-magnesium ngasemva emathunjini, apho iye ibe yi-osmotic laxative.

Ukufunda ngokulula: Magnesium i-chloride, i-magnesium citrate, i-magnesium aspartate, i-L-threonate, i-lactate, i-glycinate, i-malate, i-orotate kunye ne-taurate

Ukufakwa kancinci: I-oxide kunye nesulphate (esetyenziswa ngesiqhelo kulusu, kodwa akukho bungqina buninzi bokubonisa ukuba ifunxwe kakuhle ngaloo ndlela, nokuba)

Eyona nto incedisayo ngemagniziyam

Kuye kuwe kunye nomboneleli wakho wezempilo ukuba unqume ukuba yeyiphi i-magnesium eyongezayo omele uyithathe. Kodwa ekubeni ukufumana ukwenziwa okufanelekileyo kuhlala kungumcimbi wokulinganisa ukuba imagnesium ingene njani kwigazi lakho ngokuchasene nento oyifunayo okanye ofuna ukuba yenziwe yimagnesium, unokuqikelela ukuba uqala phi.

Thelekisa izongezo zemagniziyam
Ukuqulunqwa	Magnesium exutywe ne	Umthamo wemihla ngemihla	Eyona ilungileyo kunyango	Fumana isigqebhezana
Magnesium chloride(Igama leBrand: SlowMag)	I-chlorine yento	200-500 mg	Isibilini, ukuqhina, izihlunu ezibuhlungu (umxholo)	Fumana isigqebhezana
I-Magnesium citrate(Igama leBrand: Ukutya okuzinzileyo)	Icitric acid	I-300-600 mg (okanye isixa samanzi / umgubo ocetyiswayo kwiphakheji)	Ukuqunjelwa, migraine, Ukutshintsha kwemood (kunokuphucula uxinzelelo kunye noxinzelelo)	Fumana isigqebhezana
Magnesium glycinate	IGlycine(iamino acid)	300-600 mg	Ukuphuthelwa, ixhala, uxinzelelo	Fumana isigqebhezana
I-Magnesium lactate(Igama lebrand: Mag Tab SR)	Lactic acid	200-400 mg	Imicimbi yokugaya ethambileyo, amanqanaba asezantsi e-magnesium	Fumana isigqebhezana
I-Magnesium L-threonate (Igama leBrand: Magtein)	Threonic acid	1,500-2,000 mg	Imiba ye-Neurological, njenge-ADHD, isifo sengqondo esixhalabisayo, unxunguphalo, uxinzelelo	Funda nzulu
Imagnesium malate (Igama leBrand: MagSRT)	Ialic acid	200-500 mg	Ubuhlungu obungapheliyo, ukudinwa, amanqanaba asezantsi e-magnesium	Funda nzulu
I-Magnesium orotate	Iasidi yeorotic	200-500 mg	Amanqanaba e-magnesium asezantsi, inkxaso yenhliziyo	Funda nzulu
Magnesium oxide(Igama lebrand: Mag-Ox)	Ioksijini	200-500 mg	Isitshisa kunye nokugaya	Fumana isigqebhezana
Isulphate yeMagnesium(Igama lebrand: Epsom ityuwa)	Isalfure neoksijini	Ukusetyenziswa komlomo : 2-6 tsp inyibilike kwi-8 oz yamanzi (abantu abadala kunye nabantwana ngaphezulu kwe-12) Ukusetyenziswa kwezihloko Iikomityi ezi-2 zichithwe kwilitha yamanzi ashushu	Imisipha, ukukhululeka koxinzelelo	Fumana isigqebhezana
Imagnesium taurate	iinkomo(iamino acid)	Ukuya kwi-1,500 mg	Umsebenzi weentliziyo (unokuphucula iswekile yegazi kunye noxinzelelo lwegazi)	Fumana isigqebhezana

Qaphela: Ezi ziingcebiso zomthamo ophakathi ezibonelelwe ngabavelisi bezincedisi; kungcono ukulandela ingcebiso yezonyango yobungcali yomboneleli wezempilo ngokubhekisele kumthamo wemagniziyam. Soloko wazisa ugqirha wakho ngazo naziphi na izongezo oqala ukuzithatha.

Izixhobo zeMagnesium zabantwana

Kuya kufuneka usoloko uthetha nogqirha wabantwana wabantwana bakho ngaphambi kokuba ubanike naziphi na izongezo, kodwa i-magnesium, kwiimeko ezininzi, inokuba yindlela ekhuselekileyo yabantwana abane-ADHD okanye isifo semilenze engenakuphumla.

IMagnesium L-threonate iza ngomgubo wobuntwana kwaye inokuba nezibonelelo zobuchopho ezinokunceda nge-ADHD, utshilo uGqirha Patterson. I-Magnesium oxide okanye i-citrate inokusetyenziselwa abantwana abane-syndrome yemilenze engazinzanga okanye abantwana abafuna nje uncedo lokuzinza ebusuku.

Ngayo Ikliniki yaseMayo , isibonelelo sokutya esinconyelweyo (RDA) sabantwana ukuya kuthi ga kubudala beminyaka engama-3 ngama-40 ukuya kuma-80 mg ngosuku, ngelixa abantwana abaphakathi kweminyaka emi-4 neli-6 banganokuthatha i-120 mg kunye nabantwana abaphakathi kwe-7 ukuya kwi-10 banokuthatha i-170 mg. Ugqirha wakho, nangona kunjalo, unokucebisa idosi ephezulu okanye esezantsi esekwe kwimpilo yomntwana wakho kunye neempawu.

Ugqirha Patterson, umzekelo, uhlala ecebisa ukuba abazali babantwana abadala baqale nge-300 mg ye-magnesium kwaye bayonyuse kancinci isixa xa kufuneka njalo. Nangona kunjalo, iidosi ezingama-500 ukuya kuma-600 mg zinokubangela isitulo esivulekileyo (esiluphawu lokuba kufuneka wehlise idosi yakho kancinci). Ukuba umntwana wakho akakuthandi ukusela izongezo zemagniziyam, ezininzi ziyafumaneka zingahlafunwa okanye zilungile ukwenziwa gummy .