Ke kaumaha pinepine nei hoʻi ʻoe, luhi, a huhū i nā mea liʻiliʻi? I kekahi manawa, ʻo ke kumu o kēia mau mea a pau, he mea ia a mākou i noʻonoʻo ʻole ai. Ua lohe anei ʻoe i ka magnesium, kahi mineral ʻaʻole mākou e nānā nui i ai, akā he mea nui ia no ke kino? I kēia lā, e kamaʻilio mākou e pili ana i ka hopena o kēia magnesium i ko mākou hauʻoli a me ka mālie.
He kōkua maoli anei ka magnesium i ke kaumaha?
I ka ʻōlelo maʻalahi, he meaʻai liʻiliʻi akā koʻikoʻi loa ka magnesium e pili ana i nā haneli o nā hana i loko o ko mākou kino. He mea nui loa ia no ko mākou olakino noʻonoʻo, a i ʻole ka maikaʻi o ka noʻonoʻo. Inā ʻoe e ʻike nei i ke kaumaha a i ʻole ka hopohopo, hiki i kāu kauka ke ʻōlelo aku iā ʻoe e lawe i ka magnesium ma waho aʻe o kāu mālama ʻana i ke kaumaha.
I kēia mau lā iho nei, ua ʻike ʻia kahi loiloi o ʻehiku mau hoʻokolohua lapaʻau i mālama ʻia i ka makahiki 2023 ua hōʻemi nui ka lawe ʻana i nā mea hoʻohui magnesium i nā hōʻailona o ke kaumaha. Akā, ʻaʻole kēia manaʻo ʻo ka magnesium wale nō ka lāʻau lapaʻau no ke kaumaha. Wahi a nā loea, ʻaʻole lawa ka magnesium wale nō e ho'ōla i ke kaumaha. Eia nō naʻe, ua ʻike lākou i nā maʻi e ho'ōla koke i ka wā e hoʻohana ʻia ai ka magnesium me nā lāʻau lapaʻau ʻē aʻe, e like me ka talk therapy a me nā antidepressants i kuhikuhi ʻia.
Aia kekahi kumu ʻē aʻe e kōkua ai ka magnesium. ʻO ia ka hiamoe. Ua ʻike ʻoe i ke koʻikoʻi o ka loaʻa ʻana o ka hiamoe maikaʻi i ka pō e hoʻokele i ko mākou ʻano a me ke kaumaha. Ua hōʻike pū kekahi noiʻi liʻiliʻi e hoʻomaikaʻi ka magnesium i ka maikaʻi o ka hiamoe. No laila, ʻo ka loaʻa ʻana o ka hiamoe maikaʻi i ka pō hiki ke kōkua nui iā ʻoe e ʻoluʻolu a hauʻoli i ka lā a pau.
He aha ka pilina ma waena o ka nele o ka magnesium a me ke kaumaha?
Ua ʻōlelo ʻia he nui ka poʻe i kēia mau lā he haʻahaʻa nā pae magnesium i loko o ko lākou kino. He mea nui ka magnesium no ka hoʻoponopono ʻana i ko mākou mau ʻiʻo a me ka ʻōnaehana nerve, ka hoʻokele ʻana i ke koko a me nā pae kō koko, a no ka hana ʻana i ka protein, nā iwi, a me ka DNA.
No laila, inā ʻaʻole lawa ka magnesium i loko o kou kino, hoʻonui ia i kou pilikia o ka hoʻomohala ʻana i nā pilikia olakino noʻonoʻo e like me ke kaumaha a me ka hopohopo. Ua ʻike ʻia kahi noiʻi 2019 ua ʻoi aku ka nui o ka poʻe me nā pae magnesium haʻahaʻa o ke koko e ʻike i nā hōʻailona o ke kaumaha.
No ke aha lā ia e hana nei?
Aia kekahi mau kumu no kēia:
- Hoʻonui i kahi kemika hōʻoluʻolu i loko o ka lolo: Hoʻonui ka Magnesium i nā pae o kahi neurotransmitter i kapa ʻia ʻo GABA (Gamma-Aminobutyric Acid) i loko o ko kākou lolo. ʻO kēia GABA kahi kemika e hōʻoluʻolu i ko kākou noʻonoʻo a hoʻemi i ka hopohopo. Hana like kekahi mau lāʻau lapaʻau hopohopo.
- Ka hoʻoponopono ʻana i nā kemika lolo ʻē aʻe: Hoʻoponopono pū ʻo Magnesium i nā kemika e like me ka glutamate a me ka serotonin, nā mea e kōkua ai e mālie a hauʻoli ko mākou manaʻo.
- Ka hōʻemi ʻana i nā hormones stress: ʻAʻole wale ia, kōkua pū ka magnesium i ka hōʻemi ʻana i nā pae o ka hormone stress cortisol i loko o ko mākou kino ma o ka kaohi ʻana i ka hormone ACTH, ka mea e hoʻoulu ai i ka hana ʻana o cortisol.
No ke aha he haʻahaʻa ka nui o ka magnesium i loko o ko mākou kino?
ʻElua kumu nui no kēia. ʻO kekahi, ʻo ka waiwai o nā meaʻai a mākou e ʻai ai i kēia lā, ʻoiai nā huaʻai a me nā mea kanu, ua haʻahaʻa ma mua o nā makahiki i hala. ʻO kekahi, he nui ka poʻe i kēia lā e ʻeha nei i ke kaumaha mau loa . Ke piʻi aʻe ke kaumaha, e emi ana nā pae magnesium i loko o ko mākou kino. Ua like kēia me kahi pōʻai ʻino. Ke emi iho ka magnesium, e piʻi aʻe ke kaumaha, ka hopohopo, a me ke kaumaha. Ke piʻi aʻe kēlā mau manaʻo, e emi hou aku ka magnesium i loko o ke kino.
Hiki iā ʻoe ke nānā i kou pae magnesium me kahi hoʻāʻo koko, akā ʻaʻole pololei mau ia he 100%. ʻO kēia no ka mea ʻo ka hapa nui o ka magnesium i loko o ko kākou kino e mālama ʻia ana i loko o nā ʻōpū e like me nā iwi a me ka lolo. No laila, inā maʻamau kou pae magnesium i loko o ke koko, hiki iā ʻoe ke nele.
He aha ke ʻano magnesium maikaʻi loa no ke kaumaha?
He mea paʻakikī ke ʻōlelo i ke ʻano o ka magnesium "maikaʻi loa" no ke kaumaha. Eia nō naʻe, ʻo kekahi o nā ʻano kaulana loa i ʻōlelo ʻia e nā loea ʻo Magnesium Glycinate. Hoʻohui kēia i ka mineral magnesium me ka amino acid glycine. Loaʻa iā Glycine nā waiwai antioxidant, hiki ke kōkua i ka hōʻoluʻolu ʻana i ke kaumaha.
E wehewehe kākou i kēia mau ʻano me nā kikoʻī hou aku ma ka papa ma lalo nei.
| ʻAno magnesiuma | Kūikawā | Nā mea nui |
|---|---|---|
| Makenesium Glycinate | Hoʻopili maikaʻi loa ʻia e ke kino. | ʻO ka huhū o ka GI a me nā hopena ʻaoʻao he mea kakaikahi loa ia a ua ʻōlelo ʻia no ka hapa nui o nā kānaka. |
| Makenesium Oxide | ʻEmi ka omo ʻana o ke kino. | Hiki ke loaʻa nā kūlana e like me ka ʻeha o ka ʻōpū, ka nausea, a me ka maʻi pākī. |
| Makenesium-L-threonate | Hoʻopili maikaʻi ʻia a hiki ke komo maʻalahi i ka lolo. | ʻOi aku paha ke kumukūʻai ma mua o nā ʻano ʻē aʻe. |
No laila, inā ʻoe e noʻonoʻo ana e hoʻomaka i kahi pākuʻi magnesium, ʻo ke kamaʻilio ʻana me kāu kauka e pili ana iā Magnesium Glycinate paha ke koho maikaʻi loa ma mua.
ʻEhia ka nui o ka magnesium e pono iaʻu e lawe?
He mea paʻakikī ke ʻōlelo pololei i ka nui o ka magnesium e lawe ai no ke kaumaha, no ka mea, ua hoʻohana nā haʻawina like ʻole i nā ana like ʻole. ʻO ka ʻōlelo aʻoaʻo maʻamau he 400-420 milligrams (mg) i kēlā me kēia lā no nā kāne makua a me 310-320 mg no nā wahine. Eia nō naʻe, ua ʻōlelo ʻia ʻaʻole ʻoe e lawe ma mua o 350 mg i kēlā me kēia lā ma ke ʻano he mea hoʻohui . ʻO kēia no ka mea loaʻa iā mākou kekahi magnesium mai nā meaʻai a mākou e ʻai ai a inu ai.
Eia nō naʻe, ma lalo o ka nānā ʻana a ke kauka , hiki ke ʻōlelo ʻia he nui iki aʻe ka nui, e like me 500 mg, no ka mea me ke kaumaha. I ia mau hihia, ʻoi aku ka maikaʻi o ka lawe ʻana i ka nui i ʻelua a ʻekolu paha manawa i ka lā ma mua o ka lawe ʻana i ka manawa hoʻokahi, i hiki i ke kino ke omo maikaʻi iā ia. Eia kekahi, ʻo ka lawe ʻana i hoʻokahi nui ma mua o ka hiamoe ʻana i ka pō e hiki ke kōkua iā ʻoe e hiamoe maikaʻi.
Inā ʻoe e lawe ana i kahi mea hoʻopihapiha wikamina D, ʻo ka lawe ʻana me ka magnesium e hoʻonui pū i ka omo ʻana o ka wikamina D.
He aha ka hopena inā lawe nui ʻoe?
Palekana ka magnesium ma ke ʻano laulā, akā ʻo ka lawe nui ʻana hiki ke hana i nā hopena ʻaoʻao e like me:
- Nāwaliwali o nā ʻiʻo
- ʻO ka ʻeha ʻōpū, e like me ka nausea a me ka luaʻi
- Ke koko haʻahaʻa
- Luhi nui o ke kino
Inā ʻike ʻoe i kekahi o kēia mau hōʻailona, e haʻi koke i kāu kauka. Hiki iā ia ke hōʻemi i kāu mahele lāʻau a i ʻole e haʻi iā ʻoe e hoʻōki loa i ka lawe ʻana .
Hiki ke loaʻa ka magnesium mai ka meaʻai?
ʻAe, ʻoiaʻiʻo nō. ʻO kēia ke ala palekana loa. No ka mea, ʻo ka magnesium keu āu e lawe ai mai ka meaʻai e hoʻokuʻu ʻia e kou mau puʻupaʻa i loko o kou mimi. Eia kekahi mau meaʻai i waiwai i ka magnesium:
- Nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka spinach
- Nā nati e like me nā ʻalemona, nā cashews, a me nā pīni
- Nā hua e like me nā hua paukena a me nā hua pua nānālā
- ʻO nā palaoa holoʻokoʻa e like me ka laiki ʻeleʻele
- ʻOatmeal
- Nā legumes e like me ka pī, ka pi, a me nā lentils
- Iʻa sālemona
- Pipi, moa
- Kokoleka ʻeleʻele me ka liʻiliʻi he 70% koko
- Waiū a me ka yogurt
He mea maikaʻi anei ke lawe pū ʻana i ka magnesium me nā lāʻau antidepressants?
He nīnau kēia a ka poʻe he nui. ʻO ka pane, ʻae, palekana ka lawe pū ʻana i nā mea ʻelua. ʻOiaʻiʻo, ʻōlelo nā kauka e ʻike ʻia nā hopena maikaʻi loa ke hoʻohana pū ʻia. No kekahi me ke kaumaha iki loa, ua lawa paha ka magnesium wale nō. Eia nō naʻe, no kekahi me ke kaumaha waena a koʻikoʻi paha, pono maoli ke kauoha a ke kauka.
ʻO ka mea nui loa, mai hoʻomaka e lawe i ka magnesium a i ʻole kekahi mea hoʻohui ʻē aʻe ma kāu iho me ka ʻole o ke kamaʻilio ʻana me kāu kauka.
ʻOi aku ka maikaʻi, ʻaʻole ʻōlelo ʻia ka magnesium no ka poʻe me ka maʻi puʻupaʻa a i ʻole ka maʻi puʻuwai. Hiki i ka magnesium ke launa pū me kekahi mau lāʻau lapaʻau. Eia kekahi laʻana:
- ʻO kekahi mau lāʻau antibiotic, e like me ciprofloxacin (Cipro)
- ʻO kekahi mau lāʻau lapaʻau koko (e like me nā diuretics, nā mea pale calcium)
- Nā lāʻau lapaʻau maʻi diabetes e like me ka glipizide (Glucotrol) a i ʻole glyburide (Micronase)
- Nā lāʻau lapaʻau no ka osteoporosis (ka lahilahi o nā iwi), e like me ka alendronate (Fosamax)
No laila, inā ʻoe e lawe ana i kekahi lāʻau ʻē aʻe, he mea nui e hoʻomaopopo i kāu kauka e pili ana i ia mea ma mua o ka hoʻomaka ʻana i ka magnesium.
Leka Lawe-Home
- Inā ʻeha ʻoe i ke kaumaha, hiki i ka lawe ʻana i kahi pānaʻi magnesium ke kōkua i ka hōʻoluʻolu i kāu mau hōʻailona.
- Hoʻonui ka Magnesium i nā pae o nā kemika hōʻoluʻolu i ka lolo, e like me GABA.
- He koho maikaʻi ʻo Magnesium Glycinate i hoʻopili maikaʻi ʻia a he emi nā hopena ʻaoʻao.
- ʻO ka mea nui loa: Ma mua o ka hoʻomaka ʻana i kekahi mea hoʻopihapiha, e kamaʻilio me kāu kauka e ʻike inā palekana ia no ʻoe a he aha ke ʻano kūpono.
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