Kodi Magnesium Ndi Mpumulo wa Kuvutika Maganizo? Tiyeni Tidziwe Bwino

Kodi nthawi zambiri mumamva chisoni, kutopa, komanso kukwiya ndi zinthu zazing'ono? Nthawi zina chifukwa cha zonsezi chingakhale chinthu chomwe sitiganizira nkomwe. Kodi mudamvapo za magnesium, mchere womwe palibe aliyense wa ife amene amausamalira kwambiri, koma womwe ndi wofunikira kwambiri m'thupi? Lero, tikambirana momwe magnesium iyi imakhudzira chimwemwe chathu ndi bata lathu.

Kodi magnesium imathandizadi ndi kuvutika maganizo?

Mwachidule, magnesium ndi michere yaying'ono koma yofunika kwambiri yomwe imagwira ntchito m'matupi athu ambiri. Ndi yofunika kwambiri pa thanzi lathu la maganizo, kapena thanzi lathu la maganizo. Ngati mukukumana ndi chisoni kapena nkhawa, dokotala wanu angakulangizeni kuti mutenge magnesium kuwonjezera pa chithandizo chanu cha kuvutika maganizo.

Posachedwapa, kuwunikanso mayeso asanu ndi awiri azachipatala omwe adachitika mu 2023 kunapeza kuti kumwa mankhwala owonjezera a magnesium kunachepetsa kwambiri zizindikiro za kuvutika maganizo. Koma izi sizikutanthauza kuti magnesium ndiye mankhwala okhawo a kuvutika maganizo. Malinga ndi akatswiri, magnesium yokha sikokwanira kuchiza kuvutika maganizo. Komabe, awona odwala akuchira mwachangu pamene magnesium imagwiritsidwa ntchito limodzi ndi mankhwala ena, monga mankhwala olankhula ndi odwala komanso mankhwala oletsa kuvutika maganizo.

Kodi pali ubale wotani pakati pa kusowa kwa magnesium ndi kuvutika maganizo?

Akuti anthu ambiri masiku ano ali ndi magnesium yochepa m'thupi lawo. Magnesium ndi yofunika kwambiri pokonza minofu ndi mitsempha yathu, kuyang'anira kuthamanga kwa magazi ndi shuga m'magazi, komanso popanga mapuloteni, mafupa, ndi DNA.

Choncho, ngati mulibe magnesium yokwanira m'thupi lanu, zimawonjezera chiopsezo chanu chokhala ndi mavuto amisala monga kuvutika maganizo ndi nkhawa. Kafukufuku wa 2019 adapeza kuti anthu omwe ali ndi magnesium yochepa m'magazi amakhala ndi mwayi wokumana ndi zizindikiro za kuvutika maganizo.

N’chifukwa chiyani zimenezo zikuchitika?

Pali zifukwa zingapo za izi:

• Imawonjezera mankhwala otonthoza muubongo: Magnesium imawonjezera kuchuluka kwa neurotransmitter yotchedwa GABA (Gamma-Aminobutyric Acid) muubongo mwathu. GABA iyi ndi mankhwala omwe amatonthoza maganizo athu ndikuchepetsa nkhawa. Mankhwala ena odzetsa nkhawa amagwira ntchito mofananamo.
• Kuwongolera mankhwala ena a muubongo: Magnesium imayang'aniranso mankhwala monga glutamate ndi serotonin, zomwe zimathandiza kuti maganizo athu akhale bata komanso osangalala.
• Kuchepetsa mahomoni opsinjika: Sikuti kokha, magnesium imathandizanso kuchepetsa kuchuluka kwa mahomoni opsinjika m'thupi mwathu mwa kulamulira mahomoni a ACTH, omwe amalimbikitsa kupanga kwa cortisol.

Nchifukwa chiyani tili ndi magnesium yochepa m'thupi lathu?

Pali zifukwa ziwiri zazikulu zomwe zimapangitsa izi. Choyamba ndi chakuti zakudya zomwe timadya lero, makamaka zipatso ndi ndiwo zamasamba, zimakhala zochepa kuposa momwe zinalili zaka zapitazo. Chinanso ndi chakuti anthu ambiri masiku ano amavutika ndi nkhawa nthawi zonse . Pamene nkhawa ikuwonjezeka, kuchuluka kwa magnesium m'thupi lathu kumachepa. Izi zimakhala ngati kuzungulira koopsa. Pamene magnesium ikuchepa, nkhawa, nkhawa, ndi kuvutika maganizo zimawonjezeka. Pamene malingaliro amenewo akuwonjezeka, magnesium m'thupi imachepa kwambiri.

Kodi ndi mtundu wanji wa magnesium wabwino kwambiri woti mugwiritse ntchito pochiza matenda a maganizo?

N'zovuta kunena kuti ndi mtundu uti wa magnesium "wabwino" pa matenda a maganizo. Komabe, imodzi mwa mitundu yotchuka kwambiri yomwe akatswiri amalangiza ndi Magnesium Glycinate. Izi zimaphatikiza magnesium ya mchere ndi amino acid glycine. Glycine ilinso ndi mphamvu zotsutsana ndi ma antioxidants, zomwe zingathandize kuchepetsa kuvutika maganizo.

Tiyeni tifotokoze mitundu iyi mwatsatanetsatane mu tebulo ili m'munsimu.

Chifukwa chake, ngati mukuganiza zoyamba kumwa magnesium yowonjezera, kukambirana ndi dokotala wanu za Magnesium Glycinate kungakhale njira yabwino poyamba.

Kodi ndiyenera kumwa magnesium yochuluka bwanji?

N'zovuta kunena kuchuluka kwa magnesium yomwe munthu ayenera kumwa pa vuto la kuvutika maganizo, chifukwa kafukufuku wosiyanasiyana wagwiritsa ntchito milingo yosiyanasiyana. Malangizo ambiri ndi 400-420 milligrams (mg) patsiku kwa amuna akuluakulu ndi 310-320 mg kwa akazi. Komabe, tikukulangizani kuti musamwe zoposa 350 mg patsiku ngati chowonjezera . Izi zili choncho chifukwa timapezanso magnesium kuchokera muzakudya zomwe timadya ndi kumwa.

Komabe, motsogozedwa ndi dokotala , mlingo wokwera pang'ono, monga 500 mg, ungalimbikitsidwe kwa munthu amene ali ndi vuto la kuvutika maganizo. Pazochitika zotere, ndi bwino kumwa mlingo kawiri kapena katatu patsiku m'malo momwa nthawi imodzi, kuti thupi lizitha kuyamwa bwino. Komanso, kumwa mlingo umodzi musanagone usiku kungakuthandizeni kugona bwino.

Ngati mukumwa vitamini D yowonjezera, kumwa ndi magnesium kudzawonjezera kuyamwa kwa vitamini D.

Nanga chimachitika ndi chiyani ngati mutenga mopitirira muyeso?

Magnesium nthawi zambiri ndi yotetezeka, koma kumwa mopitirira muyeso kungayambitse zotsatirapo zina monga:

• Kufooka kwa minofu
• Kusamva bwino m'mimba, monga nseru ndi kusanza
• Kuthamanga kwa magazi kotsika
• Kutopa kwambiri kwa thupi

Ngati mukukumana ndi zizindikiro izi, uzani dokotala nthawi yomweyo. Iye angachepetse mlingo wanu kapena kukuuzani kuti musiye kumwa mankhwalawa .

Kodi mungapeze magnesium kuchokera ku chakudya?

Inde, ndithudi. Iyi ndi njira yotetezeka kwambiri. Chifukwa magnesium yowonjezera yomwe mumadya imatulutsidwa ndi impso zanu mumkodzo wanu. Nazi zakudya zina zomwe zili ndi magnesium wambiri:

• Ndiwo zamasamba zobiriwira zakuda monga sipinachi
• Mtedza monga amondi, ma cashew, ndi mtedza
• Mbewu monga mbewu za dzungu ndi mbewu za mpendadzuwa
• Mbewu zonse monga mpunga wofiirira
• Ufa wa oatmeal
• Nyemba monga nyemba, nandolo, ndi mphodza
• Nsomba ya salimoni
• Ng'ombe, nkhuku
• Chokoleti yakuda yokhala ndi koko osachepera 70%
• Mkaka ndi yogurt

Kodi ndi bwino kumwa magnesium pamodzi ndi mankhwala oletsa kuvutika maganizo?

Funso limene anthu ambiri ali nalo ndi ili. Yankho ndi lakuti, inde, nthawi zambiri zimakhala bwino kutenga zonsezi pamodzi. Ndipotu, madokotala amati zotsatira zabwino kwambiri zimaoneka ngati zigwiritsidwa ntchito limodzi. Kwa munthu amene ali ndi vuto lochepa kwambiri la kuvutika maganizo, magnesium yokha ikhoza kukhala yokwanira. Komabe, kwa munthu amene ali ndi vuto lochepa kapena lalikulu la kuvutika maganizo, dokotala amafunikadi kulandira mankhwala.

Makamaka, magnesium sivomerezeka kwa anthu omwe ali ndi matenda a impso kapena matenda a mtima. Magnesium imathanso kuyanjana ndi mankhwala ena. Mwachitsanzo:

• Maantibayotiki ena, monga ciprofloxacin (Cipro)
• Mankhwala ena ochepetsa kuthamanga kwa magazi (monga diuretics, calcium channel blockers)
• Mankhwala a shuga monga glipizide (Glucotrol) kapena glyburide (Micronase)
• Mankhwala a osteoporosis (kuchepa kwa mafupa), monga alendronate (Fosamax)

Choncho, ngati mukumwa mankhwala ena aliwonse, ndikofunikira kudziwitsa dokotala wanu za mankhwalawa musanayambe kumwa magnesium.