Ðe ɖeɖiteameŋu si womate ŋu aɖe o alo lãmekawo ƒe ʋuʋu atraɖii ɣeaɖewoɣia? Togbɔ be zi geɖe la, míebua nusiawo be wosɔ hã la, woate ŋu anye nunyiame veviwo ƒe masɔmasɔ ƒe dzesiwo ɣeaɖewoɣi. Tomenu vevi siwo wò ŋutilã hiã be wòate ŋu awɔ dɔ nyuie dometɔ ɖekae nye magnesium .
Le Nya Blewuwo Me la, Nukae Nye Magnesium ?
Magnesium nye mineral vevi aɖe si wò ŋutilã hiã be wòate ŋu awɔ dɔ nyuie. To wò nuɖuɖu dzi koŋue nèkpɔnɛ to alo ne ehiã la, to nunyiametikewo dzi . Magnesium le atike aɖewo siwo womeƒlena le atikedzraƒe o abe acid-nutsitikewo kple aɖuɖɔtoemetikewo ene hã me . Magnesium si le wò ŋutilã me ƒe afã kple edzivɔ dzrana ɖo ɖe wò ƒuwo kple lãkusiwo me.
Bu dɔ si nunyiame sue sia wɔna le wò dɔme ŋu kpɔ. Le nyateƒe me la, magnesium kpɔa gome le enzyme ƒe dɔwɔwɔ vovovo siwo ade 300 kloe me le ŋutilãa me. Nuwɔna siawo gbɔe nuwɔna vevi geɖe tsona:
- Protein tutuɖo kple ƒu sesẽwo me léle ɖe asi.
- Sukli ƒe agbɔsɔsɔ le ʋu me dzi kpɔkpɔ .
- Ʋu ƒe sisi le lãmesẽ me léle ɖe asi .
- Lãmetsiwo kple lãmekawo ƒe dɔwɔwɔ ƒe kpekpeɖeŋunana.
- Cortisol, si nye lãmetsi si do ƒome kple nuteɖeamedzi dzi ɖuɖu .
- Alɔ̃dɔdɔ si me gbɔdzɔe le dodo ɖe ŋgɔ.
Tsɔ kpe ɖe eŋu la, magnesium kpena ɖe ame ŋu be nunyiame vevi bubuwo abe calcium, potassium, kple zinc ene nada asɔ . Dadasɔ siae nana wò lãmekawo te ŋu ɖoa dzesiwo ɖa, lãmekawo tena ɖe wo nɔewo ŋu, eye wò dzi nɔa ʋuʋum sesĩe eye wòle lãmesẽ me.
Aleke Nàte Ŋu Akpɔ Magnesium Geɖe?
Zi geɖe la, wò ŋutilã hiã magnesium miligram 320 va ɖo 420 gbesiagbe. Ne èwɔ ɖe nuɖuɖu si da sɔ, si naa lãmesẽ dzi la, ele be nàxɔ magnesium si katã wò ŋutilã hiã. Nuɖuɖu aɖewo siwo ate ŋu akpe ɖe ŋuwò nàdzi wò magnesium ƒe agbɔsɔsɔ ɖe edzi lae nye esi.
| Nuɖuɖu ƒe Nu | Magnesium ƒe Agbɔsɔsɔme si Wosusu |
|---|---|
| Braziltɔwo ƒe nukuwo | 250 mg le kplu 1/2 ɖesiaɖe me |
| Aŋanyi si woɖa | 157 mg le kplu 1 ɖesiaɖe me |
| Mɔli ƒe nukuwo | 150 mg le oz 1 ɖesiaɖe me |
| Gbe yibɔwo | 120 mg le kplu 1 ɖesiaɖe me |
| Almond-nuɖuɖuwo | 80 mg le oz 1 ɖesiaɖe me |
| Cashews ƒe lãgbalẽ | 72 mg le oz 1 ɖesiaɖe me |
| Avocado si woyɔna be avocado | 58 mg le atikutsetse ɖeka me le mama dedie nu |
Nya vevi aɖe ŋutɔ: Togbɔ be àte ŋu ano magnesium abe kpeɖeŋutɔ ene hã la, nuɖuɖuŋutinunyalawo kafui ɣesiaɣi be nàkpɔ wò nuhiahiãwo gbɔ to nuɖuɖu blibowo dzi gbã. Mègadze atike aɖeke nono gɔme gbeɖe ne mèbia wò ɖɔkta gbã o.
Amekae Ahiã Be Woado Magnesium Dodokpɔ?
Lãmesẽnya aɖewo ate ŋu ana wò magnesium ƒe agbɔsɔsɔ natrɔ. Ne dɔléle siawo dometɔ aɖe le ŋuwò la, wò ɖɔkta ate ŋu atso nya me be yeaɖe gbe be woado magnesium kpɔ atsɔ alé ŋku ɖe wò agbɔsɔsɔ ŋu:
- Ayikudɔ si nɔa anyi didi
- Suklidɔ si dzi womeɖu o
- Ahanono ƒe kuxi
- Malabsorption ƒe dɔlélewo
- Nunyuimakpɔɖui
- Aɖuɖɔtoe si nɔa anyi didi
- Potassium alo calcium ƒe agbɔsɔsɔ si bɔbɔ ɖe ʋu me
Tsɔ kpe ɖe eŋu la, atike aɖewo ate ŋu ana wò magnesium ƒe agbɔsɔsɔ nadzi ɖe edzi alo aɖiɖi, siwo dometɔ aɖewoe nye tsinyegoe me dɔlékuiwutikewo, dɔlékuiwutike aɖewo, proton pump inhibitors, aspirin, kple lithium.
Nukae Dzesidede Kɔkɔ alo Dzesidede Se?
Wò ŋutilã wɔa dɔ nyuie wu ne magnesium ƒe agbɔsɔsɔ da sɔ—meɖiɖi akpa o eye mesɔ gbɔ akpa o.
Magnesium si mebɔ o (Hypomagnesemia) .
Esia nye magnesium ƒe anyimanɔmanɔ, si fia be wò agbɔsɔsɔ le ʋɛ wu alesi wòle dzɔdzɔmee. Togbɔ be mebɔ akpa o hã la, eƒe gbɔdzɔgbɔdzɔ ate ŋu ahe dzesiwo abe:
- Ʋuʋudedi
- Lãmetsiwo ƒe ʋuʋu kple lãmekawo ƒe ʋuʋu
- Asiwo kple afɔwo ƒe ʋuʋu alo ʋuʋudedi
- Ŋku ƒe ʋuʋu si mesɔ o (nystagmus) .
- Ðeɖiteameŋu kple gbɔdzɔgbɔdzɔ si nɔa anyi ɖaa
Le dɔmawɔmawɔ nyuie ƒe nɔnɔme sesẽwo me la , kuxi sesẽwo abe alɔ̃madɔmadɔ, tɔtɔ, kple dzi ƒe tsotso si mesɔ o (dzi ƒe tsotso ƒe dɔmawɔmawɔ nyuie) ate ŋu ado mo ɖa.
Magnesium si sɔ gbɔ (Hypermagnesemia) .
Esia nye nɔnɔme si mebɔ kura o si me magnesium ƒe agbɔsɔsɔ le ŋutilã me va dzina ɖe edzi akpa. Wokpɔnɛ zi geɖe le amesiwo ŋu ayikudɔ le ŋu. Afɔkua lolo wu na ame tsitsi siwo ŋu ayiku ƒe kuxiwo le siwo zãa atike siwo me magnesium le ɣesiaɣi (le kpɔɖeŋu me, antacids). Dzesiawo ate ŋu anye:
- Ʋusɔgbɔdɔ (ʋusɔgbɔdɔ) .
- Dzi ƒe tsotso ƒe dɔmawɔmawɔ nyuie
- Tɔtɔ
- Gbɔdzɔgbɔdzɔ le afisiafi kple kuviawɔwɔ
Magnesium Dodokpɔ Ƒomeviwo
Mɔ ʋɛ aɖewo li siwo dzi wò ɖɔkta ato akpɔ wò magnesium ƒe agbɔsɔsɔ:
Serum Magnesium Ʋudodokpɔ
Esiae nye dodokpɔ si bɔ wu. Woɖea ʋu tso ʋuka aɖe si le wò alɔnu me, eye wodzidzea magnesium ƒe agbɔsɔsɔ. Zi geɖe la, ele be magnesium ƒe agbɔsɔsɔ si le ame tsitsi si le lãmesẽ me ƒe ʋu me nanye 1.7 va ɖo 2.2 mg/dL.
Magnesium Aɖuɖɔ Dodokpɔ
Esia dzidzea magnesium ƒe agbɔsɔsɔ si le wò aɖuɖɔ me. To vovo na aɖuɖɔtoe me dzodzro edziedzi la, zi geɖe la, esia bia be nàxɔ aɖuɖɔ gaƒoƒo 24 elabena nuɖuɖu si nèɖuna ate ŋu ana eƒe agbɔsɔsɔme natrɔ le ŋkekea me katã.
Ʋumenugbagbevi dzĩwo ƒe Magnesium Dodokpɔ
Esia dzidzea magnesium si le wò ʋumenugbagbevi dzĩwo me. Ɣeaɖewoɣi la, dodokpɔ sia ate ŋu asesẽ wu ʋudodokpɔ si wozãna ɖaa tsɔ dea dzesi dɔléle aɖe si mebɔ o.
Wò ɖɔkta anɔ te ɖe wò dzesi tɔxɛwo kple atikewɔwɔ ŋutinya dzi atso nya me le dodokpɔ si sɔ wu ŋu.Ƒo asa na ɖokuiwò didi le ɖokuiwò ŋu; ne dzesi aɖewo le ŋuwò si ɖea fu na wò la, taflatse yi lãmesẽdɔwɔƒe si le mia gbɔ alo dɔwɔƒe si kpɔa nudzɔdzɔ kpatawo gbɔ be woawɔ dɔ na wò.
Gbedasi si Wotsɔ Yi Aƒeme
- Magnesium nye tomenu vevi aɖe si hiã na ŋusẽ wɔwɔ, protein ƒe wɔwɔme, lãmekawo ƒe dɔwɔwɔ, kple ƒuwo kple dzi ƒe dɔwɔwɔ nyuie.
- Nuɖuɖu si da sɔ si me aŋgba damawo, nukuwo, nukuwo, kple nuku blibowo sɔ gbɔ ɖo naa magnesium si sɔ na ame akpa gãtɔ.
- Dzesi siwo nɔa anyi ɖaa abe lãmekawo ƒe ʋuʋu, ɖeɖiteameŋu vevie, alo tɔtɔ ate ŋu atso magnesium ƒe masɔmasɔ gbɔ.
- Ne dzesi aɖewo koŋ le ŋuwò, alo nɔnɔmewo abe ayikudɔ alo suklidɔ ene le ŋuwò la, wò ɖɔkta ate ŋu aɖo aɖaŋu be nàdo wò magnesium ƒe agbɔsɔsɔ kpɔ.
- Vevietɔ wu: Mègano magnesium alo nunyiame bubu aɖeke gbeɖe atikewɔlawo ƒe mɔfiame manɔmee o.
Magnesium, Magnesium Dodokpɔ, ʋudodokpɔ, magnesium ƒe anyimanɔmanɔ, Hypomagnesemia, Hypermagnesemia, lãmesẽ, Nirogi Lanka
