So ɛtɔ mmere bi a wote nka sɛ woabrɛ na wo nan ho kyere wo a ntease biara nnim? Ɛwom sɛ yɛtaa susuw eyinom sɛ nneɛma a ɛfata de, nanso ɛtɔ mmere bi a ebetumi afi aduannuru a enni yɛn nipadua mu. Magnesium yɛ ade a ɛho hia yiye a ɛho hia na ama yɛn nipadua no ayɛ adwuma yiye.
Sɛ yɛbɛka no tiawa a, dɛn ne magnesium ?
Magnesium yɛ ade titiriw a ɛma yɛn nipadua no yɛ adwuma yiye. Yenya fi nnuan a yedi mu, na sɛ ɛho hia a, yenya fi nnuru a wɔde ka aduan ho mu . Nnuru a wɔde yɛ komayare (antacids) ne nnuru a wɔde siw komayare ( laxatives ) bi nso wɔ magnesium. Magnesium a ɛwɔ wo nipadua mu no bɛboro fã na wɔkora so wɔ wo nnompe ne wo ntini mu.
Susuw adwuma kɛse a saa aduannuru ketewaa yi yɛ wɔ yɛn nipadua mu no ho hwɛ. Nokwarem no, magnesium ka enzyme dwumadi ahorow bɛyɛ 300 ho wɔ nipadua no mu. Saa dwumadi ahorow yi na ɛma yɛn nipadua yɛ nea edidi so yi:
- Protein ne nnompe a ɛyɛ den a wɔkyekye.
- Asikre dodow a ɛwɔ mogya mu a wɔbɛhwɛ so .
- Mogya mmoroso a wɔbɛma akɔ so ayɛ nea ɛfata.
- Boa a wɔboa ma ntini ne ntini ahorow yɛ adwuma.
- Cortisol, hormone bi a ɛhwɛ adwennwen so no dodow a wɔhwɛ so .
- Boa a ɛbɛboa wo ma woada yiye.
Afei nso, magnesium boa ma aduannuru afoforo a ɛho hia wɔ yɛn nipadua mu te sɛ calcium, potassium, ne zinc dodow kari pɛ . Eyi ne nea ɛma yɛn ntini ahorow no de nsɛnkyerɛnne kɔma, ntini ahorow no twetwe, na yɛn koma bɔ wɔ ɔkwan a ɛkɔ so daa so.
Ɔkwan bɛn so na wobetumi anya magnesium pii?
Sɛ wɔkyekyem pɛpɛɛpɛ a, yɛn nipadua hia magnesium miligram 320-420 da biara. Sɛ wudi aduan a ɛkari pɛ a, wubenya magnesium a wuhia afi saa nnuan no mu. Nnuan bi a ebetumi aboa ma wo magnesium dodow akɔ soro ni.
| Aduan su | Magnesium a ɛwɔ mu (bɛyɛ sɛ) . |
|---|---|
| Brazil nnuaba | 250 miligram wɔ kuruwa 1/2 mu |
| Spinach a wɔanoa | miligram 157 wɔ kuruwa 1 mu |
| Pumpkin aba a wɔde yɛ | miligram 150 wɔ ounce 1 mu |
| Bean tuntum a wɔfrɛ no beans | miligram 120 wɔ kuruwa 1 mu |
| Almond a wɔde yɛ aduan | miligram 80 wɔ ounce 1 mu |
| Cashew a wɔde yɛ nneɛma | miligram 72 wɔ ounce 1 mu |
| Avocado a wɔde yɛ nneɛma | miligram 58 wɔ aduaba a wɔtaa de di dwuma mu |
Ade biako a ɛho hia a ɛsɛ sɛ wokae: Ɛwom sɛ wubetumi anom magnesium sɛ aduannuru de, nanso aduannuru ho abenfo kamfo kyerɛ sɛ bere nyinaa wobɔ mmɔden sɛ wubedi w’ahiade ahorow ho dwuma denam aduan so kan. Mfa nnuru biara a wɔde ka aduan ho nni dwuma da a wonkɔ wo duruyɛfo nkyɛn.
Hena na ɛsɛ sɛ wɔyɛ magnesium nhwehwɛmu?
Akwahosan tebea horow bi betumi aka wo magnesium dodow. Sɛ wowɔ tebea horow a edidi so yi mu biara a, ebia wo duruyɛfo besi gyinae sɛ ɔbɛsɔ wo magnesium dodow ahwɛ na wahwɛ sɛnea wo dodow te:
- Asaabo mu yare a enni sabea
- Asikreyare a wontumi nni so
- Asanom a wɔnom ho haw
- Ɔhaw ahorow a ɛfa aduannuru a ɛtwetwe fi aduan mu ho (Malabsorption syndrome) .
- Aduan pa a wonnya nni
- Atiridiinini a enni sabea
- Potassium ne/anaasɛ calcium dodow a ɛba fam wɔ nipadua no mu
Afei nso, nnuru bi betumi aka magnesium dodow. Sɛ nhwɛso no, nnuru a ɛma nsu fi nipadua mu, nnuru bi a ekum ɔyare mmoawa, nnuru a esiw proton pɔmpɛ ano, ne nnuru te sɛ aspirin ne lithium betumi aka eyi.
Dɛn na magnesium dodow a ɛba fam ne nea ɛkɔ soro no kyerɛ?
Yɛn nipadua no yɛ adwuma yiye bere a magnesium dodow kari pɛ, ɛnyɛ nea ɛba fam dodo anaasɛ ɛnkɔ soro dodo no.
Magnesium dodow a ɛba fam (Hypomagnesemia) .
Eyi ne nea magnesium a enni nipadua no mu yɛ. Ɛkyerɛ sɛ magnesium dodow a ɛwɔ nipadua no mu no sua sen sɛnea ɛte daa. Eyi nyɛ tebea a ɛtaa ba. Sɛ magnesium dodow sua a, sɛnkyerɛnne te sɛ eyinom betumi aba:
- Wosow a ɛwosow
- Ntini mu akisikuru ne akisikuru
- Nsa ne anan a ɛyɛ mmerɛw
- Aniwa a ɛkeka ne ho a ɛnteɛ (Nystagmus) .
- Ɔbrɛ ne mmerɛwyɛ a ɛtaa ba kɛse
Wɔ tebea horow a emu yɛ den mu no, magnesium dodow betumi akɔ fam , na ɛde tebea horow a asiane wom te sɛ akisikuru, adwenemhaw, ne koma a ɛnyɛ ne kwan so (arrhythmia) aba.
Magnesium dodow a ɛkɔ soro (Hypermagnesemia) .
Eyi yɛ tebea a ɛntaa nsi koraa. Ɛkyerɛ sɛ magnesium dodow a ɛwɔ nipadua no mu no dɔɔso sen dodow a wɔhwehwɛ no koraa. Wɔtaa hu eyi wɔ nnipa a wɔwɔ asaabo mu yare mu . Saa asiane yi yɛ kɛse titiriw sɛ obi a ne mfe akɔ anim a ɔwɔ asaabo mu yare kɔ so de nnuru a magnesium wom (te sɛ nnuru a ekum asikre) di dwuma a. Sɛ ɛba saa a, ebia wubehu sɛnkyerɛnne ahorow te sɛ:
- Mogya mmoroso a ɛba fam (Hypotension) .
- Koma a ɛnyɛ den
- Adwene mu yare
- Mmerewa ne ahoɔden a enni nipadua no mu
Sɔhwɛ ahorow a ɛhwɛ magnesium dodow mu
Akwan pii wɔ hɔ a wo duruyɛfo betumi afa so ahwɛ wo magnesium dodow.
Serum Magnesium mogya mu nhwehwɛmu
Eyi ne sɔhwɛ a wɔtaa yɛ. Nea ɛka ho ne sɛ wubegye mogya afi ntini bi a ɛwɔ wo nsa mu na woasusuw magnesium dodow a ɛwɔ mu no ho. Mpɛn pii no, ɛsɛ sɛ obi a ɔwɔ apɔwmuden mogya mu magnesium dodow yɛ 1.7 kosi 2.2 mg/dL.
Magnesium Nsuo mu Nhwehwɛmu
Eyi kyerɛ magnesium dodow a ɛwɔ wo nsu mu. Nanso eyi nte sɛ nsu mu nhwehwɛmu a wɔyɛ no daa. Wɔtaa yɛ eyi denam nsu a wɔboaboa ano nyinaa a wɔboaboa ano wɔ nnɔnhwerew 24 mu no so. Efisɛ magnesium dodow a ɛwɔ nsu mu no betumi asesa agyina aduan a yedi awiabere so.
Magnesium Mogya Nkwammoaa Kɔkɔɔ mu Nhwehwɛmu
Eyi kyerɛ magnesium dodow a ɛwɔ wo mogya mu nkwammoaa kɔkɔɔ mu. Ebia nhwehwɛmu yi bɛyɛ nea ɛyɛ mmerɛw sen mogya mu nhwehwɛmu a wɔtaa yɛ de hu magnesium a enni nipadua no mu.
Wo duruyɛfo begyina wo yare no ho sɛnkyerɛnne ne w’akwahosan tebea so asi nhwehwɛmu ahorow yi mu nea eye ma wo ho gyinae. Sɛ wowɔ sɛnkyerɛnne bi a, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn kɔhwehwɛ afotu, sen sɛ wobɛhwɛ wo ho.
Nkrasɛm a Wɔde Kɔ Fie
- Magnesium yɛ ade titiriw a ɛma yɛn nipadua no nya ahoɔden, ɛma protein yɛ adwuma, ntini ahorow no yɛ adwuma, na ɛma nnompe ne koma yɛ den.
- Nnipa dodow no ara nya magnesium a wohia no fi aduan a ɛkari pɛ a nhabannuru a ɛyɛ ahabammono, atoko, nnuaba, ne aburow ka ho mu.
- Ɛtɔ mmere bi a, nsakrae a ɛba magnesium dodow mu na ɛma sɛnkyerɛnne ahorow te sɛ ntini a ɛtaa twitwiw, ɔbrɛ kɛse, anaa adwene a ɛyɛ basaa.
- Sɛ wowɔ sɛnkyerɛnne anaa akwahosan tebea biara te sɛ asaabo mu yare anaa asikreyare a, wo duruyɛfo betumi ahyɛ sɛ wɔnyɛ magnesium dodow mu nhwehwɛmu.
- Nea ɛho hia sen biara: Mfa magnesium anaa aduannuru foforo biara da a wunni aduruyɛfo afotu.
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