Yu kin fil ɔltɛm se yu taya ɛn yu nɔ gɛt layf? Ɔ yu jɔs gɛt mɔsul kramp? Sɔntɛnde wi kin tink se dɛn tin ya na nɔmal tin, bɔt wan rizin biɛn dis kin bi bikɔs wi nɔ gɛt magnɛsiɔm, we na wan impɔtant minral fɔ wi bɔdi. Infakt, bɔku pipul dɛn na wi kɔntri nɔ rili no bɔt dis. So tide, lɛ wi tɔk bɔt wetin na magnɛsiɔm, aw i impɔtant fɔ wi bɔdi, wetin kin apin if i nɔ de, ɛn aw fɔ gɛt am natin nɔ de fɔ du am.
Wetin na magnɛsiɔm? Wetin mek i rili impɔtant to wi?
Fɔ tɔk am simpul wan, magnɛsiɔm na impɔtant minral we de ɛp fɔ du bɔku bɔku tin dɛn na wi bɔdi. Tink bɔt wi bɔdi lɛk big faktri. Fɔ mek dis faktri kɔntinyu fɔ wok fayn, i nid bɔku difrɛn wokman dɛn. Na so magnɛsiɔm de. Pan ɔl we na wan pan di smɔl smɔl wokman dɛn na wi bɔdi, di wok we i de du na big big wok.
Na sɔm pan di men we dɛn we magnɛsiɔm kin ɛp wi bɔdi:
- Blɔd Prɛshɔn Kɔntrol: Magnɛsiɔm de ɛp fɔ mek di blɔd prɛshɔn nɔmal.
- Fɔ mek di bon dɛn strɔng: Lɛk kalsiɔm, magnɛsiɔm impɔtant fɔ mek wi bon dɛn strɔng ɛn gɛt wɛlbɔdi.
- At bit: Magnesium de ɛp fɔ mek di at ritm we nɔ de chenj ɛn we nɔ de chenj.
- Blɔd Shuga Kɔntrol: Dis impɔtant mɔ fɔ pipul dɛn we gɛt dayabitis. Magnesium de ple big pat bak fɔ kɔntrol di shuga we de na di blɔd.
- Protein εn DNA prodakshכn: Magnesium de bak fכ mek protin dεm we nid fכ mek wi bכdi gro εn rεpair sεl dεm, εn DNA, we gεt wi jεnεtik infכmeshכn.
Magnesium deficiency ɛn di risk dɛm we i kin gɛt
di magnεsium dεfichεshכn kin apin we di bכdi nכ de gεt di magnεsium we i nid fכ wan tεm. Fɔs, nɔr kin gɛt ɛni big sayn, bikɔs wi bɔdi kin tray fɔ kip bɔku magnɛsiɔm as i pɔsibul. Bɔt as di deficiency de bɔku, difrɛn sayn dɛn kin bigin fɔ sho.
| Di sayn dɛm we de sho se yu nɔ gɛt magnɛsiɔm | |
|---|---|
| Di sayn dɛm we kin kam fɔs | |
| Fil fɔ it | Nɔs (fɔ fil se yu sik) . |
| Fɔ vɔmit | Taya pasmak ɛn bɔdi wik |
| Simptom dɛm wae kin apun wae de deficiency tranga | |
| Di limb dɛn we de na di an ɛn fut dɛn kin swɛla | Mɔsul dɛn de twitch ɛn pen |
| Di sik dɛn we kin mek pɔsin sik | Di at rit we nɔr de rit |
Udat dɛn de pan denja mɔ?
Sɔm pipul dɛn kin gɛt prɔblɛm wit magnɛsiɔm pas ɔda pipul dɛn. Dɛn tin ya na:
- Pipul wae gɛt sik wae de mɛk dɛn nɔr de it fayn: Pipul wae gɛt sik lɛk Crohn’s disease ɔ Celiac disease nɔr kin absɔb magnɛsium frɔm it fayn fayn wan.
- Pipul dɛn we gɛt Tayp 2 Dayabitis: Dayabitis kin mek di kidni dɛn pul mɔ magnɛsiɔm.
- Pipul dɛn we de drink rɔm pasmak: Alkol de mek di magnɛsium lɛvɛl na di bɔdi go dɔŋ.
- Ol pipul dεm: Magnesium dεfichεshכn kin apin as wi de ol, biכs fכ di dכn it dεm we wi de it εn sכm sik dεm.
- Pipul dεm we de tek sɔm mεdikeshכn dεm: If yu yuz mεdikeshכn dεm we dεn kכl `Proton Pump Inhibitors (PPIs),` we dεn kin yus fכ gastritis (e.g., Omeprazole, Esomeprazole), i kin mek di magnεsium lεvεl dכn. Sɔm mɛrɛsin fɔ dayabitis ɛn kansa kin afɛkt dis bak.
If yu de pan dis risk grup ɔ yu de tek di mɛrɛsin dɛn we wi dɔn tɔk bɔt fɔ lɔng tɛm, i rili impɔtant fɔ tɔk to yu dɔktɔ bɔt dis. I go chɛk yu magnɛsiɔm lɛvɛl bay we i du blɔd tɛst, if nid de.
Di spɛshal bɛnifit dɛn we magnɛsiɔm gɛt fɔ wi wɛlbɔdi
Apat frɔm we i de mek wi nɔ gɛt magnɛsiɔm, if wi gɛt bɔku bɔku magnɛsiɔm, dat kin mek wi gɛt bɔku ɔda bɛnifit dɛn fɔ wi wɛlbɔdi.
Fɔ mek pɔsin nɔ wɔri
Kɔtisol na ɔmon we de kɔntrol strɛs na wi bɔdi. magnεsium de εp fכ kכntrכl dis kכtisol lεvεl. Magnesium de ɛp bak di bren in nerve-calming kemikal we dɛn kɔl GABA fɔ wok. So, magnɛsiɔm de ɛp fɔ ridyus strɛs, wɔri, ɛn ɛp yu fɔ fil fri.
Yu tink se magnɛsiɔm kin ɛp fɔ mek yu gɛt maygren?
Risach dɔn sho se we pɔsin nɔ gɛt magnɛsiɔm na wan pan di tin dɛn we kin mek pɔsin gɛt maygren. So, sɔntɛnde, dɔktɔ dɛn kin tɛl pipul dɛn we gɛt maygren fɔ gi dɛn magnɛsiɔm.
Wan ɛp fɔ mek yu slip fayn
Di kɔnekshɔn bitwin magnɛsiɔm ɛn gud slip na wɔndaful tin. as wi bin dכn tכk, i de rεgεl di bren kεmikכl `GABA`, we de mek wi maynd kol εn mek i izi fכ slip. I de ɛp wi bak fɔ slip fayn bay we i de rilaks wi mɔsul dɛn ɛn mek wi bɔdi fil kol.
I kin ɛp fɔ lɛ pɔsin nɔ gɛt bɔku bɔku bɔdi?
Sɔm stɔdi dɔn sho se magnɛsiɔm sɔpɔtmɛnt kin ɛp fɔ ridyus bɔdi mas indeks (BMI), mɔ pan pipul dɛn we nɔ gɛt magnɛsiɔm ɛn we fat pasmak.
Aw bɔku magnɛsiɔm wi nid fɔ wan de?
Di magnɛsium we wi nid fɔ wan de kin difrɛn difrɛn wan bay di ej, man ɔ uman, ɛn if wi gɛt bɛlɛ ɔ nɔ gɛt bɛlɛ. Dis inklud ɔl tu di magnɛsium we wi kin gɛt frɔm it ɛn supamakit.
| Ej grup / stetɔs | Di magnɛsiɔm we yu nid ɛvride (miligram/de) . |
|---|---|
| Pikin dɛn (1-3 ia ol) . | 80 mg |
| Pikin dɛn (4-8 ia ol) . | 130 mg |
| Pikin dɛn (we ol 9-13 ia) . | 240 mg |
| Yɔŋ pikin dɛn (we ol 14-18 ia) . | 360 mg |
| Mama dɛn we gɛt bɛlɛ (we ol 19-30 ia) . | 350 mg |
| Mama dɛn we de gi pikin in bɛlɛ (we ol 19-30 ia) . | 310 mg |
I rili impɔtant: If yu de tek magnɛsiɔm sɔpɔtmɛnt, nɔ ɛva tek am if yu nɔ go to dɔktɔ. Di amount of magnesium we wi kin gɛt frɔm it kin jɔs sef, ilɛksɛf i bɔku. Bɔt if yu tek bɔku magnɛsiɔm frɔm sɔpɔtmɛnt dɛn, dat kin mek yu gɛt pɔyzin. Di maksimal sef de doz fɔ big pɔsin na 350 mg.
Us it dɛn we gɛt bɔku magnɛsiɔm?
Laki, i izi fɔ mek wi gɛt magnɛsiɔm frɔm di tin dɛn we wi de it ɛn drink ɛvride.
- Grin vegjetabul: Dak grɛn vegjetabul lɛk spinach, kale, ɛn kɔla grɛn.
- Nat: kash, pinat, amɔnd, pɔmpin sid, sanflawa sid.
- Grens: bins, pis, lentil, soya bin.
- Whol grens: bɔku wit, ɔts, brawn rays, bali.
- Ɔda tin dɛn: Banana, Avokado, Dak Chɔklɛt.
I bεst fכ it dεn it dεm ya as nכmal tin dεm, we yu nכ go כva proses dεm, biכs we dεn proses dεm, dεn valyu nyutriεnt dεm ya de lכs.
Tin dɛn we yu fɔ tink bɔt we yu de tek magnɛsiɔm sɔpɔtmɛnt
If yu nid fɔ tek magnɛsiɔm sɔpɔtmɛnt bay di advays we dɔktɔ tɛl yu, no bɔt dɛn tin ya bak.
- Di bad tin dɛn we kin apin to dɛn: Sɔm pipul dɛn kin gɛt nɔys, bɛlɛ pen, ɛn dayarɛa.
- Prɔblɛm wit ɔda mɛrɛsin dɛn: Magnɛsiɔm sɔpɔtmɛnt kin miks wit sɔm mɛrɛsin dɛn, mɔ diuretik, at mɛrɛsin, ɛn sɔm antibayɔtik. So if yu de tek ɛni ɔda mɛrɛsin, mek shɔ se yu tɛl yu dɔktɔ bifo yu bigin fɔ tek magnɛsiɔm sɔpɔtmɛnt.
- Ɔvados: Lɛk ɛnitin, magnɛsiɔm kin denja if yu tek am pasmak. Di sayn dɛm we kin sho se pɔsin tek di mɛrɛsin pasmak na we i kin gɛt nɔys, dayarɛa, in blɔd prɛshɔn kin go dɔŋ bad bad wan, in mɔsul dɛn kin wik, ɛn i kin taya pasmak. If yu tek am bad bad wan, i kin ivin kil pɔsin.
Wɔnin:If yu ɔ ɔda pɔsin tek magnɛsiɔm sɔpɔtmɛnt ɛn sho se yu dɔn tek am pasmak, go na di ɔspitul Imejɛnsi Dipatmɛnt (ETU) we de nia yu wantɛm wantɛm. If nid de, yu kin kɔl bak di Nashɔnal Pɔyzin Infɔmeshɔn Sɛnta na di Kɔlɔmbɔ Nashɔnal Ospital fɔ gɛt mɔ advays.
Mɛsej we dɛn kin kɛr go na os
- Magnesium na impɔtant minral fɔ wi blɔd prɛshɔn, fɔ mek wi bon strɔng, ɛn fɔ mek wi at wok fayn fayn wan.
- If di magnɛsium nɔ bɔku na di bɔdi, i kin mek yu gɛt difrɛn wɛlbɔdi prɔblɛm dɛn, mɔ we yu gɛt inflamɛns, we yu bon dɛn kin lɔs, ɛn we yu gɛt ay blɔd prɛshɔn.
- Di bɛst ɛn sef we na fɔ gɛt magnɛsiɔm frɔm natura it dɛn lɛk lif grɛn, nɛt, bins, ɛn ɔl gren.
- Magnesium supliment (pil) fɔ jɔs tek ɔnda dɔktɔ advays. Nɔ ɛva yuz dɛn fɔ yusɛf.
- If yu it bɔku bɔku magnɛsiɔm frɔm di supamakit dɛn, dat kin ambɔg di bɔdi ɛn i kin denja.
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