Ke ʻike nei ʻoe i kekahi manawa i ka luhi i wehewehe ʻole ʻia a i ʻole nā ʻūpā mau o nā ʻiʻo? ʻOiai mākou e hoʻowahāwahā pinepine nei i kēia mau mea he mea maʻamau, hiki iā lākou ke lilo i mau hōʻailona o ka nele i nā meaʻai koʻikoʻi. ʻO kekahi o nā minelala koʻikoʻi e pono ai kou kino no ka hana olakino ʻo ia ka magnesium .
I nā huaʻōlelo maʻalahi, he aha ka Magnesium ?
He mineral koʻikoʻi ka Magnesium e pono ai kou kino e hana pono. Loaʻa iā ʻoe ma o kāu ʻai a i ʻole, inā pono, ma o nā mea hoʻohui meaʻai . Loaʻa pū ka Magnesium i kekahi mau lāʻau lapaʻau ma luna o ke kauka e like me nā antacids a me nā laxatives . ʻOi aku ma mua o ka hapalua o ka magnesium i loko o kou kino e mālama ʻia i loko o kou mau iwi a me nā ʻiʻo.
E noʻonoʻo i ka nui o ka hana a kēia meaʻai liʻiliʻi i loko ou. ʻO ka ʻoiaʻiʻo, pili ka magnesium i kahi kokoke i 300 mau hopena enzymatic like ʻole i loko o ke kino. ʻO kēia mau hopena ke kuleana no nā kaʻina hana koʻikoʻi he nui:
- Ke kūkulu ʻana i ka protein a me ka mālama ʻana i nā iwi ikaika.
- Ke hoʻoponopono nei i nā pae kō koko .
- Ka mālama ʻana i ke koko koko olakino.
- Ke kākoʻo ʻana i ka hana o nā ʻiʻo a me nā aʻalolo.
- Ke hoʻoponopono nei i ka cortisol, ka hormone e pili ana i ka hoʻokele kaumaha .
- Ke paipai nei i ka hiamoe mālie.
Eia kekahi, kōkua ka magnesium i ke kaulike ʻana i nā meaola koʻikoʻi ʻē aʻe e like me ka calcium, potassium, a me ka zinc . ʻO kēia kaulike ka mea e hiki ai i kou mau aʻalolo ke hoʻouna i nā hōʻailona, nā ʻiʻo e ʻaelike, a me kou puʻuwai e mālama i kahi mele paʻa a olakino.
Pehea e hiki ai iā ʻoe ke loaʻa hou aku ka Magnesium?
Ma keʻano laulā, pono kou kino ma waena o 320 a me 420 milligrams o ka magnesium i kēlā me kēia lā. Inā ʻoe e hahai i kahi papaʻai kaulike a olakino, pono ʻoe e loaʻa i nā magnesium āpau e pono ai kou kino. Eia kekahi mau meaʻai e hiki ke kōkua i ka hoʻonui ʻana i kāu pae magnesium.
| Meaʻai | Ka nui o ka Magnesium ma kahi o |
|---|---|
| Nā nati Palakila | 250 mg no 1/2 kīʻaha |
| ʻO ka sipinaki i moʻa ʻia | 157 mg no 1 kīʻaha |
| Nā hua paukena | 150 mg no 1 auneke |
| Pīni ʻeleʻele | 120 mg no 1 kīʻaha |
| ʻAlemona | 80 mg no 1 auneke |
| Nā Cashew | 72 mg no 1 auneke |
| ʻAvokado | 58 mg no kēlā me kēia hua maʻamau |
He memo koʻikoʻi loa: ʻOiai hiki iā ʻoe ke lawe i ka magnesium ma ke ʻano he mea hoʻohui, ʻōlelo mau nā mea lapaʻau meaʻai e hoʻokō mua i kāu mau pono ma o nā meaʻai holoʻokoʻa. Mai hoʻomaka e lawe i nā mea hoʻohui me ka ʻole o ka nīnau mua ʻana i kāu kauka.
ʻO wai ka mea e pono ai kahi hoʻāʻo Magnesium?
Hiki i kekahi mau kūlana olakino ke hoʻololi i kou pae magnesium. Inā loaʻa iā ʻoe kekahi o kēia mau kūlana, hiki i kāu kauka ke hoʻoholo e kauoha i kahi hoʻāʻo magnesium e nānā i kou mau pae:
- Maʻi puʻupaʻa mau loa
- Ka maʻi diabetes i kāohi ʻole ʻia
- Ka maʻi hoʻohana ʻona
- Nā maʻi Malabsorption
- ʻAʻai ʻole
- Ka maʻi pākī mau
- Nā pae potassium a calcium haʻahaʻa o ke koko
Eia kekahi, hiki i kekahi mau lāʻau lapaʻau ke hoʻonui a hāʻule paha i kāu mau pae magnesium, me nā diuretics, kekahi mau antibiotics, nā mea hoʻopaʻa proton pump, aspirin, a me lithium.
He aha ka manaʻo o nā pae kiʻekiʻe a i ʻole nā pae haʻahaʻa?
Hana maikaʻi loa kou kino ke kaulike nā pae magnesium—ʻaʻole haʻahaʻa loa a ʻaʻole hoʻi kiʻekiʻe loa.
Magnesium Haʻahaʻa (Hypomagnesemia)
He hemahema magnesium kēia, ʻo ia hoʻi, ua haʻahaʻa kou mau pae ma mua o ka maʻamau. ʻOiai ʻaʻole maʻamau loa, hiki i ka hemahema ke hana i nā hōʻailona e like me:
- Nā haʻalulu
- Nā ʻūmiʻi a me nā ʻūmiʻi ʻiʻo
- ʻO ka numbness a i ʻole ke kani ʻana ma nā lima a me nā wāwae
- Nā neʻe maka ʻano ʻē (nystagmus)
- Ka luhi mau a me ka nāwaliwali
I nā hihia koʻikoʻi o ka hemahema , hiki ke loaʻa nā pilikia koʻikoʻi e like me ka hopu ʻana, ka huikau, a me nā mele puʻuwai kūpono ʻole (arrhythmia).
Magnesium Kiʻekiʻe (Hypermagnesemia)
He kūlana laha ʻole kēia kahi e piʻi nui ai nā pae magnesium i loko o ke kino. ʻIke nui ʻia ia i nā poʻe me nā maʻi puʻupaʻa. ʻOi aku ka nui o ka pilikia no nā pākeke me nā pilikia puʻupaʻa e hoʻohana mau ana i nā lāʻau lapaʻau i loaʻa ka magnesium (e laʻa, nā antacids). Hiki i nā hōʻailona ke komo pū me:
- Hypotension (ke koko haʻahaʻa)
- Nā arrhythmias puʻuwai
- Ka huikau
- Ka nāwaliwali nui a me ka palaualelo
Nā ʻAno o nā Hoʻāʻo Magnesium
Aia kekahi mau ala a kāu kauka e nānā ai i kāu mau pae magnesium:
Hoʻāʻo Koko Magnesium Serum
ʻO kēia ka hoʻāʻo maʻamau. Lawe ʻia kahi hāpana koko mai kahi aʻa koko ma kou lima, a ana ʻia ka pae magnesium. ʻO ka maʻamau, pono ka pae magnesium koko o kahi pākeke olakino ma waena o 1.7 a me 2.2 mg/dL.
Hoʻāʻo Mimi Magnesium
Ke ana kēia i ka nui o ka magnesium i loko o kou mimi. ʻAʻole e like me ka urinalysis maʻamau, koi pinepine kēia i ka hōʻiliʻili mimi 24-hola no ka mea hiki i kāu ʻai ʻana ke hoʻololi i nā pae i ka lā a pau.
Hoʻāʻo Magnesium Kelepona Koko ʻUlaʻula
Ana kēia i ka magnesium i loko o kou mau hunaola koko ʻulaʻula. I kekahi manawa, ʻoi aku ka maʻalahi o kēia hoʻāʻo ma mua o kahi hoʻāʻo koko maʻamau no ka ʻike ʻana i kahi hemahema.
Na kāu kauka e hoʻoholo i ka hoʻāʻo kūpono loa ma muli o kāu mau hōʻailona kikoʻī a me ka mōʻaukala olakino.Mai hoʻāʻo ponoʻī e nānā ponoʻī; inā loaʻa iā ʻoe kekahi mau hōʻailona hopohopo, e ʻoluʻolu e kipa aku i kāu mea mālama ola kino kūloko a i ʻole ke keʻena ulia pōpilikia no kahi loiloi loea.
Leka Lawe-Home
- He mineral koʻikoʻi ka Magnesium e pono ai no ka hana ʻana i ka ikehu, ka synthesis protein, ka hana ʻiʻo, a me ka mālama ʻana i nā iwi olakino a me ka puʻuwai puʻuwai.
- ʻO ka ʻai kaulike i waiwai i nā lau ʻōmaʻomaʻo, nā nati, nā hua, a me nā palaoa holoʻokoʻa e hāʻawi ana i ka magnesium lawa no ka hapa nui o nā kānaka.
- ʻO nā hōʻailona mau e like me ke kuʻi ʻana o nā ʻiʻo, ka luhi nui, a i ʻole ka huikau paha e pili ana i nā hemahema magnesium.
- Inā loaʻa iā ʻoe nā hōʻailona kikoʻī, a i ʻole nā kūlana e like me ka maʻi puʻupaʻa a i ʻole ka maʻi diabetes, hiki i kāu kauka ke ʻōlelo e hoʻāʻo i kāu mau pae magnesium.
- ʻO ka mea nui loa: Mai lawe i ka magnesium a i ʻole kekahi mea hoʻopihapiha meaʻai ʻē aʻe me ke aʻoaʻo ʻole a ke kauka.
Magnesium, Hoʻāʻo Magnesium, hoʻāʻo koko, nele magnesium, Hypomagnesemia, Hypermagnesemia, olakino, Nirogi Lanka
