Sɔntɛnde yu kin fil taya ɛn yu kin gɛt kramp na yu leg fɔ natin? Pan ɔl we bɔku tɛm wi kin tink bɔt dɛn tin ya as nɔmal tin, sɔntɛnde dɛn kin bi bikɔs wi bɔdi nɔ gɛt bɛtɛ tin fɔ it. Magnesium na wan rili impɔtant minral we impɔtant fɔ mek wi bɔdi wok fayn fayn wan.
Fɔ tɔk am simpul wan, wetin na magnɛsiɔm ?
Magnesium na impɔtant minral fɔ mek wi bɔdi wok fayn fayn wan. Wi kin gɛt am frɔm di it dɛn we wi kin it ɛn if nid de, frɔm di tin dɛn we wi kin it . Sɔm mɛrɛsin dɛn we de mek pɔsin in at pwɛl (antacids) ɛn laxatives ( laxatives ) gɛt magnɛsiɔm bak. Mɔ pas af pan di magnɛsiɔm we de na yu bɔdi kin de na yu bon ɛn tisu dɛn.
Jɔs tink bɔt aw dis smɔl nyutriɛnt de du bɔku wok insay wi bɔdi. infakt, magnεsiכm de involv insay klos to 300 εnzym aktiviti dεm na di bכdi. Dɛn tin ya we wi kin du na in kin mek wi bɔdi du dɛn tin ya:
- Protein ɛn bil strɔng bon dɛn.
- Fɔ kɔntrol di shuga we de na di blɔd .
- Fɔ mek di blɔd prɛshɔn kɔntinyu fɔ de di rayt lɛvɛl.
- Fɔ ɛp fɔ mek di mɔsul ɛn di nerv dɛn wok fayn.
- Fɔ rigul di lɛvɛl we di kɔtisol de, we na wan ɔmon we de kɔntrol di strɛs .
- Fɔ ɛp yu fɔ slip fayn.
Apat frɔm dat, magnɛsiɔm kin ɛp fɔ balans di lɛvɛl dɛn we ɔda impɔtant tin dɛn we de na wi bɔdi lɛk kalsiɔm, potashɔm, ɛn zink . Dis na di tin we de mek wi nerv dɛn sɛn signal, di mɔsul dɛn fɔ kɔntrakt, ɛn wi at de bit di ritm we nɔ de chenj.
Aw fɔ gɛt mɔ magnɛsiɔm?
wi bכdi nid avrej 320-420 miligram magnεsium fכ wan de. If yu it tin dɛn we balans, yu go gɛt di magnɛsium we yu nid frɔm dɛn it dɛn de. Na sɔm it dɛn we kin ɛp fɔ mek yu gɛt bɔku magnɛsiɔm.
| Di kayn it we dɛn kin it | Magnesium we de insay (aprɔksimat) . |
|---|---|
| Brazil nat dɛn | 250 miligram insay 1/2 kɔp |
| Spinach we dɛn dɔn kuk | 157 miligram insay 1 kɔp |
| Sid dɛn we gɛt pɔmpin | 150 miligram insay 1 ɔns |
| Blak bins | 120 miligram insay 1 kɔp |
| Almɔnd dɛn we dɛn kin mek | 80 miligram insay 1 ɔns |
| Kashew we dɛn kɔl Cashew | 72 miligram insay 1 ɔns |
| Avokado we dɛn kɔl | 58 miligram insay wan tipik frut |
Wan impɔtant tin fɔ mɛmba: Pan ɔl we yu kin tek magnɛsiɔm as sɔpɔt, di wan dɛn we sabi bɔt it kin se yu fɔ tray ɔltɛm fɔ mit yu nid dɛn tru it fɔs. Nɔ ɛva yuz ɛni sɔpɔtmɛnt we yu nɔ go to yu dɔktɔ.
Udat nid fɔ gɛt magnɛsiɔm tɛst?
Sɔm wɛl bɔdi prɔblɛm kin afɛkt yu magnɛsium lɛvɛl. If yu gɛt ɛni wan pan dɛn tin ya, yu dɔktɔ kin disayd fɔ tɛst yu magnɛsiɔm lɛvɛl ɛn wach yu lɛvɛl:
- Kidni sik we nɔ de mɛn
- Dayabitis we dɛn nɔ ebul fɔ kɔntrol
- Dizayd fɔ yuz rɔm
- Prɔblɛm fɔ absɔb di nyutriɛnt dɛn frɔm it (Malabsorption syndrome) .
- Malnutrishɔn
- Dayarɛa we nɔ de dɔn
- di potashכm εn/כ kalsiכm lεvεl dεm we de lכw na di bכdi
Dɔn bak, sɔm mɛrɛsin dɛn kin afɛkt di magnɛsiɔm lɛvɛl. Fɔ ɛgzampul, diuretik, sɔm antibayɔtik, protɔn pɔmp inhibito, ɛn mɛrɛsin lɛk aspirin ɛn lithium kin afɛkt dis.
Wetin di lɔw ɛn ay magnɛsiɔm lɛvɛl min?
Wi bɔdi kin wok fayn we di magnɛsiɔm lɛvɛl balans, i nɔ tu smɔl ɔ i tu ay.
Di smɔl smɔl magnɛsiɔm lɛvɛl (Hypomagnesemia) .
Dis na wetin na magnɛsiɔm dɛfisiɛns. I min se di magnɛsium lɛvɛl na di bɔdi smɔl pas aw i kin bi. Dis nɔto tin we rili kɔmɔn. We di magnɛsiɔm lɛvɛl smɔl, sɔm kayn sik dɛn lɛk dis kin apin:
- Di we aw pɔsin kin shek shek
- Mɔsul dɛn kin spam ɛn kramp
- Di an ɛn fut kin swɛla
- Di we aw yu yay nɔ de muv (Nystagmus) .
- Bɔrku tɛm, yu kin taya pasmak ɛn yu kin wik
If i siriɔs, di magnɛsiɔm lɛvɛl kin drɔp , we kin mek yu gɛt prɔblɛm dɛn lɛk we yu de fil lɛk yu at pwɛl, yu nɔ de fil bad, ɛn yu at nɔ de wok fayn (ari at).
di magnεsium lεvεl dεm we de go כp (Hypermagnesemia) .
Dis na tin we nɔ kin apin so ɔltɛm. i min se di lεvεl fכ magnεsium na di bכdi bכku pas di כmכnt we dεn nid. Bɔku tɛm dɛn kin si dis pan pipul dɛn we gɛt sik na dɛn kidni . Dis risk kin bɔku mɔ if ol pɔsin we gɛt sik na in kidni kɔntinyu fɔ yuz mɛrɛsin dɛn we gɛt magnɛsiɔm (lɛk antasid). If na so i bi, yu kin si sɔm kayn sik lɛk:
- Lɔw blɔd prɛshɔn (Hypotension) .
- Di at we nɔ de wok fayn
- Dimɛnshɔnal sik
- Wiknɛs ɛn nɔ gɛt ɛnaji na di bɔdi
Di kayn tɛst dɛn we de chɛk di magnɛsiɔm lɛvɛl
Bɔku we dɛn de we yu dɔktɔ kin chɛk yu magnɛsium lɛvɛl.
Sɛrum Magnɛsiɔm blɔd tɛst
Dis na di tɛst we dɛn kin du pas ɔl. I min fɔ tek blɔd sɛmpul frɔm wan vein na yu an ɛn mɛzhɔ di magnɛsium we de insay. Nɔmal wan, di magnɛsiɔm lɛvɛl na pɔsin we gɛt wɛlbɔdi in blɔd fɔ de bitwin 1.7 ɛn 2.2 mg/dL.
Magnɛsiɔm Yurin Tɛst
Dis de mekɔp di magnɛsiɔm we de na yu urine. Bɔt dis nɔ tan lɛk we dɛn kin du tɛst fɔ urine ɔltɛm. dis kin bi bay we dεn kin kכlekt כl di urine we dεn kin kכl fכ 24 awa. Bikɔs di lɛvɛl we di magnɛsiɔm de na di urine kin chenj dipen pan di it we wi de it insay di de.
Magnesium Rɛd Blɔd Sɛl Tɛst
Dis de sho di kayn magnɛsium we de na yu rɛd blɔd sɛl dɛn. Dis tɛst kin bi mɔ sɛnsitiv pas wan standad blɔd tɛst fɔ no if yu nɔ gɛt magnɛsiɔm.
Yu dɔktɔ go disayd uswan pan dɛn tɛst ya we go fayn fɔ yu bay di sayn dɛm ɛn yu wɛlbɔdi kɔndishɔn. If yu gɛt ɛni sayn, yu fɔ rili go to dɔktɔ fɔ advays, pas fɔ no yusɛf.
Mɛsej we dɛn kin kɛr go na os
- Magnesium na impɔtant minral fɔ mek wi bɔdi gɛt ɛnaji, fɔ mek di prɔtin, fɔ mek di mɔsul dɛn wok, ɛn fɔ mek di bon ɛn at kɔntinyu fɔ gɛt wɛlbɔdi.
- Bɔku pipul dɛn kin gɛt di magnɛsiɔm we dɛn nid frɔm di it we dɛn kin it we gɛt grɛn vɛjitebul, ligɛm, nɛt, ɛn grens.
- Sɔntɛnde, sɔm tɛm dɛn kin gɛt sayn dɛn lɛk we yu mɔsul dɛn kin shek shek ɔltɛm, we yu taya pasmak, ɔ we yu kin kɔnfyus bikɔs yu gɛt chenj na di magnɛsiɔm.
- If yu gɛt ɛni sayn ɔr wɛl bɔdi prɔblɛm, lɛk kidni sik ɔ dayabitis, yu dɔktɔ kin ɔda fɔ mek dɛn tɛst yu magnɛsiɔm lɛvɛl.
- Di tin we impɔtant pas ɔl: Nɔ ɛva tek magnɛsiɔm ɔ ɛni ɔda it we yu nɔ gɛt dɔktɔ advays.
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