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.
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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.
| Nā hōʻailona o ka nele o ka magnesium | |
|---|---|
| Nā hōʻailona mua | |
| Makemake nui | Ka luaʻi (manaʻo maʻi) |
| Ka luaʻi ʻana | Luhi nui a me ka nāwaliwali o ke kino |
| Nā hōʻailona e kū mai ana i ka wā e koʻikoʻi ai ka hemahema | |
| Ka mae ʻana o nā lālā | ʻŌwiliwili ʻiʻo a me ka ʻeha |
| Nā hopu ʻana | Nā ʻano ʻino o ka helu o ka puʻuwai |
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.
Inā ʻoe no kēia hui pilikia a i ʻole e lawe ana i nā lāʻau lapaʻau i luna no ka manawa lōʻihi, he mea nui loa ia e kamaʻilio me kāu kauka e pili ana i kēia. E nānā ʻo ia i kāu mau pae magnesium ma ka hana ʻana i kahi hoʻāʻo koko, inā pono.
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Check Availability →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.
| Pūʻulu makahiki / kūlana | Ka pono o ka magnesium i kēlā me kēia lā (milligrams/lā) |
|---|---|
| Nā keiki (1-3 makahiki) | 80 mg |
| Nā keiki (4-8 makahiki) | 130 mg |
| Nā keiki (9-13 makahiki) | 240 mg |
| Nā keiki ʻōpio (makahiki 14-18) | 360 mg |
| Nā makuahine hāpai (makahiki 19-30) | 350 mg |
| Nā makuahine hānai (makahiki 19-30) | 310 mg |
He mea nui loa: Inā ʻoe e lawe ana i nā mea hoʻohui magnesium, mai lawe iā lākou me ka ʻole o ke kūkākūkā ʻana me ke kauka. ʻO ka nui o ka magnesium a mākou e loaʻa ai mai ka meaʻai he palekana ia, ʻaʻohe mea nui. Eia nō naʻe, ʻo ka lawe ʻana i ka nui o ka magnesium mai nā mea hoʻohui hiki ke lilo i mea ʻawahia. ʻO ka nui palekana o kēlā me kēia lā no kahi pākeke he 350 mg.
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.
ʻŌlelo Aʻo:Inā ʻoe a i ʻole kekahi e lawe ana i kahi pākuʻi magnesium a hōʻike i nā hōʻailona o ka overdose, e hele koke i ka haukapila kokoke loa ʻo Emergency Department (ETU). Inā pono, hiki iā ʻoe ke kelepona i ke National Poisons Information Centre ma ka Colombo National Hospital no ka ʻōlelo aʻoaʻo hou aku.
Leka Lawe-Home
- He mineral koʻikoʻi ka magnesium no ko mākou koko, ka ikaika o ka iwi, a me ka hana olakino o ka puʻuwai.
- ʻO nā pae haʻahaʻa o ka magnesium i ke kino hiki ke hana i nā ʻano pilikia olakino like ʻole, ʻoiai ka mumū, ka nalowale o ka iwi, a me ke koko kiʻekiʻe.
- ʻO ke ala maikaʻi loa a palekana hoʻi, ʻo ia ka loaʻa ʻana o ka magnesium mai nā meaʻai kūlohelohe e like me nā lau lau nahele, nā nati, nā pīni, a me nā palaoa holoʻokoʻa.
- Pono e lawe ʻia nā mea hoʻohui magnesium (nā pila) ma lalo o ke aʻo ʻana a ke kauka. Mai hoʻohana iā lākou iho.
- ʻO ka nui o ka magnesium mai nā mea hoʻopihapiha hiki ke lilo i mea ʻino a weliweli hoʻi i ke kino.
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