No ke aha he mea nui ka magnesium no kou kino? E ʻike pono kākou!

Ke luhi mau nei ʻoe a make ke ola? A i ʻole he ʻeha wale nō kou mau ʻiʻo? I kekahi manawa manaʻo mākou he mau mea maʻamau kēia, akā ʻo kekahi kumu ma hope o kēia he nele paha i ka magnesium, kahi mineral koʻikoʻi no ko mākou kino. ʻO ka ʻoiaʻiʻo, ʻaʻole ʻike nui ka poʻe he nui ma ko mākou ʻāina i kēia. No laila i kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o ka magnesium, pehea kona koʻikoʻi no ko mākou kino, he aha ka mea e hana inā nele, a pehea e loaʻa ai iā ia ma ke ʻano maoli.

He aha ka magnesium? No ke aha he mea nui ia iā kākou?

I ka ʻōlelo maʻalahi, he mineral koʻikoʻi ka magnesium e kōkua ana i nā haneli o nā kaʻina hana i loko o ko mākou kino. E noʻonoʻo i ko mākou kino e like me kahi hale hana nui. I mea e holo pono ai kēia hale hana, pono ia i nā limahana like ʻole. Pēlā ke ʻano o ka magnesium. ʻOiai ʻo ia kekahi o nā limahana liʻiliʻi loa i loko o ko mākou kino, he nui ka hana āna e hana ai.

Eia kekahi o nā ala nui e kōkua ai ka magnesium i ko mākou kino:

• Ka Mana o ke Koko: Kōkua ka Magnesium i ka mālama ʻana i ke koko maʻamau.
• Hoʻoikaika i nā iwi: E like me ka calcium, he mea nui ka magnesium no ka mālama ʻana i ko kākou mau iwi i ikaika a olakino.
• Puʻuwai: Kōkua ka Magnesium i ka mālama ʻana i kahi mele puʻuwai paʻa a kūlike.
• Ka Kaohi ʻana i ke Kō Koko: He mea nui loa kēia no ka poʻe me ka maʻi diabetes. He kuleana nui ko ka Magnesium i ka kaohi ʻana i nā pae kō koko.
• Ka hana ʻana o ka protein a me ka DNA: Pono pū ka Magnesium e hana i nā protein, nā mea e pono ai no ka ulu ʻana o ko mākou kino a me ka hoʻoponopono ʻana i nā cell, a me ka DNA, nona ka ʻike genetic.

ʻO ka nele o ka magnesium a me kona mau pilikia

ʻIke ʻia ka nele o ka magnesium ke loaʻa ʻole i ke kino ka nui o ka magnesium e pono ai i loko o kekahi manawa. I nā pae mua, ʻaʻohe paha he mau hōʻailona nui, no ka mea, ke hoʻāʻo nei ko mākou kino e mālama i ka nui o ka magnesium e like me ka hiki. Eia nō naʻe, i ka piʻi ʻana o ka hemahema, hoʻomaka nā ʻano hōʻailona like ʻole e ʻike ʻia.

ʻO wai ka mea i ʻoi aku ka pilikia?

ʻOi aku ka pilikia o kekahi poʻe i ka nele i ka magnesium ma mua o nā poʻe ʻē aʻe. ʻO lākou kekahi:

• ʻO ka poʻe me nā maʻi ʻōnaehana hoʻoheheʻe: ʻO ka poʻe me nā maʻi e like me ka maʻi a Crohn a i ʻole ka maʻi Celiac ʻaʻole lākou e komo pono i ka magnesium mai ka meaʻai.
• Nā kānaka me ka maʻi diabetes Type 2: Hiki i ka maʻi diabetes ke hoʻoulu i nā puʻupaʻa e hoʻokuʻu i ka magnesium hou aʻe.
• ʻO ka poʻe inu waiʻona nui: Hoʻohaʻahaʻa ka waiʻona i nā pae magnesium i loko o ke kino.
• Poʻe ʻelemakule: Hiki ke loaʻa ka hemahema o ka magnesium i ko kākou wā ʻelemakule, ma muli o ka emi ʻana o ka ʻai ʻana i ka meaʻai a me kekahi mau maʻi.
• ʻO ka poʻe e lawe ana i kekahi mau lāʻau lapaʻau: ʻO ka hoʻohana lōʻihi ʻana i nā lāʻau lapaʻau i kapa ʻia ʻo 'Proton Pump Inhibitors (PPIs),' i hoʻohana pinepine ʻia no ka gastritis (e.g., Omeprazole, Esomeprazole), hiki ke hoʻemi i nā pae magnesium. Hiki i kekahi mau lāʻau lapaʻau no ka maʻi diabetes a me ke kanesa ke hoʻopilikia i kēia.

Nā pono kūikawā o ka magnesium no ko mākou olakino

Ma waho aʻe o ka pale ʻana i ka nele o ka magnesium, ʻo ka loaʻa ʻana o ka magnesium lawa e hāʻawi iā mākou i nā pono olakino ʻē aʻe he nui.

Hoʻomaha i ka hopohopo

He hormone ʻo Cortisol e kaohi ana i ke kaumaha i loko o ko kākou kino. Kōkua ka Magnesium i ka kaohi ʻana i kēia pae cortisol. Kōkua pū ka Magnesium i ka hana hoʻomālielie o ka lolo i kapa ʻia ʻo GABA. No laila, kōkua ka magnesium i ka hoʻēmi ʻana i ke kaumaha, ka hopohopo, a kōkua iā ʻoe e hoʻomaha.

Kōkua anei ka magnesium i ka migraines?

Ua ʻike ʻia e ka noiʻi ʻana he hiki i ka nele o ka magnesium ke lilo i kekahi o nā kumu o ka migraines. No laila, paipai pinepine nā kauka i nā mea hoʻohui magnesium i nā poʻe me ka migraines.

He mea kōkua no ka hiamoe maikaʻi

He mea kupaianaha ka pilina ma waena o ka magnesium a me ka hiamoe maikaʻi. E like me ka mea i ʻōlelo ʻia ma mua, hoʻoponopono ia i ka kemika lolo ʻo `GABA`, ka mea e hōʻoluʻolu i ko mākou noʻonoʻo a maʻalahi ka hiamoe ʻana. Kōkua pū ia iā mākou e hiamoe maikaʻi i ka pō ma ka hoʻomaha ʻana i ko mākou mau ʻiʻo a lawe mai i kahi manaʻo o ka mālie i ke kino.

He kōkua anei ia i ka pohō kaumaha?

Ua hōʻike ʻia kekahi mau noiʻi e hiki i nā mea hoʻohui magnesium ke kōkua i ka hoʻemi ʻana i ka helu kumu o ke kino (BMI), ʻoiai i ka poʻe me ka nele o ka magnesium a me ka momona.

ʻEhia ka nui o ka magnesium e pono ai iā mākou i kēlā me kēia lā?

ʻOkoʻa ka nui o ka magnesium e pono ai mākou i kēlā me kēia lā ma muli o ka makahiki, ke kāne, a inā paha ua hāpai mākou a ʻaʻole paha. Hoʻokomo pū kēia i ka magnesium a mākou e loaʻa ai mai ka meaʻai a me nā mea hoʻohui.

He aha nā meaʻai i waiwai i ka magnesium?

ʻO ka mea pōmaikaʻi, hiki iā mākou ke loaʻa maʻalahi ka magnesium mai nā mea a mākou e ʻai ai a inu ai i kēlā me kēia lā.

• Nā mea kanu ʻōmaʻomaʻo: Nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka spinach, kale, a me nā greens collard.
• Nā nati: nā cashews, nā pīnati, nā ʻalemona, nā hua paukena, nā hua pua nānālā.
• Nā ʻano palaoa: nā pī, nā lentil, nā soybeans, nā pīni.
• ʻO nā ʻano palaoa holoʻokoʻa: buckwheat, oats, laiki ʻeleʻele, bale.
• ʻĒ aʻe: Maiʻa, ʻAvokado, Kokoleka ʻEleʻele.

ʻOi aku ka maikaʻi o ka ʻai ʻana i kēia mau meaʻai ma ke ʻano kūlohelohe e like me ka hiki, me ka ʻole o ka hana nui ʻana iā lākou, no ka mea, ke hana ʻia lākou, nalowale kēia mau meaola waiwai.

Nā mea e noʻonoʻo ai i ka wā e lawe ai i nā mea hoʻohui magnesium

Inā pono ʻoe e lawe i kahi mea hoʻohui magnesium ma ke ʻōlelo a ke kauka, e makaʻala hoʻi i kēia mau ʻoiaʻiʻo.

• Nā hopena ʻaoʻao: Hiki i kekahi poʻe ke loaʻa i ka nausea, ka ʻeha o ka ʻōpū, a me ka maʻi pā.
• Nā pilikia me nā lāʻau lapaʻau ʻē aʻe: Hiki i nā mea hoʻohui magnesium ke launa pū me kekahi mau lāʻau lapaʻau, ʻoiai nā diuretics, nā lāʻau lapaʻau puʻuwai, a me kekahi mau antibiotics. No laila, inā ʻoe e lawe ana i kekahi mau lāʻau lapaʻau ʻē aʻe, e ʻoluʻolu e haʻi i kāu kauka ma mua o ka hoʻomaka ʻana i nā mea hoʻohui magnesium.
• Overdose: E like me nā mea āpau, hiki i ka magnesium ke hoʻoweliweli inā lawe ʻia ma ke keu. ʻO nā hōʻailona o ka overdose e komo pū me ka nausea, ka maʻi diarrhea, ka emi nui ʻana o ke koko, ka nāwaliwali o nā ʻiʻo, a me ka luhi nui. Hiki i nā dosis kiʻekiʻe loa ke make.