So ɛtɔ mmere bi a wobrɛ a wuntumi nkyerɛkyerɛ mu anaasɛ wo ntini mu yɛ den bere nyinaa? Bere a yɛtaa bu eyinom sɛ ɛyɛ nea ɛfata no, ɛtɔ mmere bi a ebetumi ayɛ aduannuru a ɛho hia a ɛnkari pɛ ho sɛnkyerɛnne. Nnuru a ɛho hia sen biara a wo nipadua hia na ama ayɛ adwuma yiye no mu biako ne magnesium .
Wɔ Nsɛm a Mmerewa Mu no, Dɛn Ne Magnesium ?
Magnesium yɛ ade titiriw bi a wo nipadua hia na ama ayɛ adwuma yiye. Wonam w’aduan so titiriw na wunya anaasɛ sɛ ɛho hia a, ɛnam aduannuru a wɔde ma so . Magnesium nso wɔ nnuru bi a wɔtɔn te sɛ nnuru a ekum asikre ne nnuru a wɔde kum akisikuru mu . 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 wo mu no ho. Nokwarem no, magnesium ka ho bi na ɛkame ayɛ sɛ enzyme ahorow 300 a ɛwɔ nipadua no mu no yɛ adwuma. Saa nneyɛe yi na ɛde nneɛma pii a ɛho hia ba:
- Protein a wɔbɛkyekye ne nnompe a ɛyɛ den a wɔbɛkɔ so akura mu.
- Asikre dodow a ɛwɔ mogya mu a wɔbɛhwɛ so .
- Mogya mmoroso a ɛfata a wobɛkɔ so akura mu .
- Ntini ne ntini ahorow a ɛboa.
- Cortisol, hormone a ɛne adwennwen ano aduru wɔ abusuabɔ a ɛhwɛ so .
- Ahomegye nna a wɔhyɛ ho nkuran.
Bio nso, magnesium boa ma aduannuru afoforo a ɛho hia te sɛ calcium, potassium, ne zinc kari pɛ . Saa kari pɛ yi ne nea ɛma wo ntini ahorow no de nsɛnkyerɛnne kɔma, ntini ahorow no twetwe, na wo koma kɔ so yɛ nea ɛyɛ den na ɛyɛ apɔwmuden.
Wobɛyɛ Dɛn Atumi Anya Magnesium Pii?
Mpɛn pii no, wo nipadua hia magnesium miligram 320 kosi 420 da biara. Sɛ wudi aduan a ɛkari pɛ na ahoɔden wom akyi a, ɛsɛ sɛ wunya magnesium a wo nipadua hia nyinaa. Nnuan bi a ebetumi aboa ma wo magnesium dodow akɔ soro ni.
| Aduan Ho Ade | Bɛyɛ sɛ Magnesium a Ɛwɔ Mu |
|---|---|
| Brazil nnuaba | 250 mg wɔ kuruwa 1/2 biara mu |
| Spinach a wɔanoa | 157 mg wɔ kuruwa 1 biara mu |
| Pumpkin aba a wɔde yɛ | 150 mg wɔ oz 1 biara mu |
| Bean tuntum a wɔfrɛ no beans | 120 mg wɔ kuruwa 1 biara mu |
| Almond a wɔde yɛ aduan | 80 mg wɔ oz 1 biara mu |
| Cashews a wɔde yɛ aduan | 72 mg wɔ oz 1 biara mu |
| Avocado a wɔde yɛ nneɛma | 58 mg wɔ nnuaba biara mu |
Nsɛm a ɛho hia yiye: Ɛwom sɛ wubetumi anom magnesium sɛ aduannuru de, nanso aduannuru ho abenfo kamfo kyerɛ bere nyinaa sɛ wubedi w’ahiade ahorow ho dwuma denam nnuan a ɛyɛ mũ so kan. Mfi ase nnom nnuru biara a wɔde ka aduan ho da a wunni kan nkɔ wo duruyɛfo nkyɛn.
Henanom na Ebia Wobehia Magnesium Sɔhwɛ?
Akwahosan tebea horow bi betumi ama wo magnesium dodow a ɛsakrasakra. Sɛ wowɔ tebea horow a edidi so yi mu biara a, ebia wo duruyɛfo besi gyinae sɛ ɔbɛkra sɛ wɔnyɛ magnesium nhwehwɛmu mfa nhwɛ sɛnea wo dodow te:
- Asaabo mu yare a enni sabea
- Asikreyare a wontumi nni so
- Asanom a wɔnom ho haw
- Nyarewa a ɛma obi ntumi nnom nsu yiye
- Aduan pa a wonnya nni
- Atiridiinini a enni sabea
- Potassium anaa calcium dodow a ɛba fam wɔ mogya mu
Bio nso, nnuru bi betumi ama wo magnesium dodow akɔ soro anaasɛ akɔ fam, a nea ɛka ho ne nnuru a ɛma wo ho yɛ hyew, nnuru bi a ekum ɔyare mmoawa, nnuru a esiw proton pump ano, aspirin, ne lithium.
Dɛn na Nneɛma a Ɛkɔ Anim anaa Nea Ɛba Fam Kyerɛ?
Wo nipadua no yɛ adwuma yiye bere a magnesium dodow kari pɛ—ɛnyɛ nea ɛba fam dodo na ɛnkɔ soro dodo.
Magnesium a ɛba fam (Hypomagnesemia) .
Eyi yɛ magnesium a enni mu, a ɛkyerɛ sɛ wo dodow sua sen sɛnea ɛte daa. Bere a ɛnyɛ nea ɛtaa ba koraa no, sintɔ bi betumi de sɛnkyerɛnne ahorow te sɛ:
- Wosow a ɛwosow
- Ntini mu akisikuru ne akisikuru
- Nsa ne anan a ɛyɛ mmerɛw anaasɛ ɛyɛ mmerɛw
- Aniwa a ɛkeka ne ho a ɛnteɛ (nystagmus) .
- Ɔbrɛ ne mmerɛwyɛ a ɛkɔ so daa
Wɔ tebea horow a emu yɛ den a ɛfa sintɔ ho mu no , nsɛnnennen a emu yɛ den te sɛ akisikuru, adwene a ɛyɛ basaa, ne koma a ɛnyɛ den (arrhythmia) betumi aba.
Magnesium a Ɛkɔ Anim (Hypermagnesemia) .
Eyi yɛ tebea a ɛntaa nsi koraa a magnesium dodow a ɛwɔ nipadua no mu no kɔ soro dodo kɛse. Wohu no kɛse wɔ nnipa a wɔwɔ asaabo mu yare mu. Asiane no yɛ kɛse ma mpanyimfo a wɔn mfe akɔ anim a wɔwɔ asaabo ho nsɛm a wɔde nnuru a magnesium wom (sɛ nhwɛso no, nnuru a ekum asikre) di dwuma bere nyinaa. Ebia sɛnkyerɛnne ahorow no bi ne:
- Hypotension (mogya mmoroso a ɛba fam) .
- Koma a ɛnyɛ den
- Kesereneeyɛ
- Mmerewa a ɛwɔ hɔ nyinaa ne ɔbrɛ
Magnesium Sɔhwɛ Ahorow
Wo duruyɛfo wɔ akwan kakraa bi a ɔbɛfa so ahwɛ magnesium dodow a ɛwɔ wo mu:
Serum Magnesium Mogya mu Nhwehwɛmu
Eyi ne sɔhwɛ a wɔtaa yɛ. Wogye mogya fi ntini bi a ɛwɔ wo basa mu mu, na wosusuw magnesium dodow a ɛwɔ mu no mu. Mpɛn pii no, ɛsɛ sɛ ɔpanyin 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. Nea ɛnte sɛ nsu mu nhwehwɛmu a wɔyɛ daa no, eyi taa hwehwɛ sɛ woboaboa nsu ano nnɔnhwerew 24 efisɛ aduan a wudi no betumi ama dodow a ɛwɔ wo mu no asesa da mũ no nyinaa.
Mogya Nkwammoaa Kɔkɔɔ mu Magnesium Nhwehwɛmu
Eyi susuw magnesium a ɛwɔ wo mogya mu nkwammoaa kɔkɔɔ no mu. Ɛtɔ mmere bi a, nhwehwɛmu yi betumi ayɛ nea ɛyɛ mmerɛw sen mogya mu nhwehwɛmu a wɔtaa yɛ de hu sintɔ bi.
Wo duruyɛfo begyina wo yare no ho sɛnkyerɛnne pɔtee ne w’ayaresa ho abakɔsɛm so asi nhwehwɛmu a ɛfata sen biara ho gyinae.Kwati sɛ wobɛhwehwɛ wo ho mu; sɛ wowɔ sɛnkyerɛnne bi a ɛhaw adwene a, yɛsrɛ wo kɔ wo mpɔtam hɔ akwahosan ho ɔyaresafo anaa dwumadibea a wɔhwɛ ntɛmpɛ so kɔhwɛ adwumayɛfo.
Nkrasɛm a Wɔde Kɔ Fie
- Magnesium yɛ ade titiriw a ɛho hia na ama wɔanya ahoɔden, protein a wɔyɛ, ntini ahorow a ɛyɛ adwuma, na ama nnompe ne koma no ayɛ adwuma yiye.
- Aduan a ɛkari pɛ a nhaban momono, nnuaba, aba, ne aburow a wɔayam wom pii no ma nnipa dodow no ara nya magnesium a ɛdɔɔso.
- Ebia sɛnkyerɛnne ahorow a ɛkɔ so te sɛ ntini mu akisikuru, ɔbrɛ a emu yɛ den, anaa adwene a ɛyɛ basaa no ne magnesium a ɛnkari pɛ no wɔ abusuabɔ.
- Sɛ wowɔ sɛnkyerɛnne pɔtee bi, anaa tebea horow te sɛ asaabo mu yare anaa asikreyare a, ebia wo duruyɛfo bɛkamfo akyerɛ sɛ ɔnsɔ wo magnesium dodow nhwɛ.
- Nea ɛho hia sen biara: Mfa magnesium anaa aduannuru foforo biara da a wunni aduruyɛ akwankyerɛ.
Magnesium, Magnesium Nhwehwɛmu, mogya mu nhwehwɛmu, magnesium a enni nipadua mu, Hypomagnesemia, Hypermagnesemia, akwahosan, Nirogi Lanka
