Kodi nthawi zina mumamva kutopa ndi kupweteka m'miyendo popanda chifukwa? Ngakhale nthawi zambiri timaganiza kuti izi ndi zinthu wamba, nthawi zina zimatha chifukwa cha kusowa kwa zakudya m'thupi lathu. Magnesium ndi mchere wofunikira kwambiri womwe ndi wofunikira kuti thupi lathu lizigwira ntchito bwino.
Mwachidule, kodi magnesium ndi chiyani?
Magnesium ndi mchere wofunikira kwambiri kuti matupi athu azigwira ntchito bwino. Timaupeza kuchokera muzakudya zomwe timadya komanso, ngati pakufunika, kuchokera ku zowonjezera . Mankhwala ena ochepetsa kutentha pamtima (antacids) ndi mankhwala otseketsa ( laxatives ) alinso ndi magnesium. Ma magnesium opitilira theka m'thupi lanu amasungidwa m'mafupa ndi minofu yanu.
Tangoganizirani momwe michere yaying'ono iyi imagwirira ntchito mkati mwa matupi athu. Ndipotu, magnesium imagwira ntchito m'ma enzyme pafupifupi 300 m'thupi. Ntchito izi ndi zomwe zimapangitsa matupi athu kuchita izi:
- Mapuloteni ndi kumanga mafupa olimba.
- Kulamulira kuchuluka kwa shuga m'magazi .
- Kusunga kuthamanga kwa magazi pamlingo woyenera.
- Kuthandiza pa ntchito ya minofu ndi mitsempha.
- Kuwongolera kuchuluka kwa cortisol, mahomoni omwe amawongolera kupsinjika .
- Kukuthandizani kugona bwino.
Kuphatikiza apo, magnesium imathandiza kulinganiza kuchuluka kwa michere ina yofunika m'thupi lathu, monga calcium, potaziyamu, ndi zinc . Izi ndi zomwe zimathandiza mitsempha yathu kutumiza zizindikiro, minofu kufupika, ndi mtima wathu kugunda mosasinthasintha.
Kodi mungapeze bwanji magnesium yambiri?
Thupi lathu limafunikira mamiligalamu 320-420 a magnesium patsiku. Ngati mudya zakudya zoyenera, mudzapeza magnesium yomwe mukufuna kuchokera muzakudya zimenezo. Nazi zakudya zina zomwe zingakuthandizeni kuwonjezera magnesium yanu.
| Mtundu wa chakudya | Kuchuluka kwa magnesium (pafupifupi) |
|---|---|
| Mtedza wa ku Brazil | 250 milligrams mu 1/2 chikho |
| Sipinachi yophikidwa | 157 milligrams mu kapu imodzi |
| Mbewu za dzungu | Mamiligalamu 150 mu ounce imodzi |
| Nyemba zakuda | 120 milligrams mu kapu imodzi |
| Maamondi | Mamiligalamu 80 mu ounce imodzi |
| Cashew | Mamiligalamu 72 mu ounce imodzi |
| Peyala | 58 mamiligalamu mu chipatso chimodzi |
Chinthu chimodzi chofunikira kukumbukira: Ngakhale mutha kumwa magnesium ngati chowonjezera, akatswiri azakudya amalangiza kuti nthawi zonse muyesere kukwaniritsa zosowa zanu kudzera mu chakudya choyamba. Musagwiritse ntchito zowonjezera zilizonse popanda kufunsa dokotala wanu.
Ndani akufunikira mayeso a magnesium?
Matenda ena angakhudze kuchuluka kwa magnesium m'thupi lanu. Ngati muli ndi vuto lililonse mwa zotsatirazi, dokotala wanu angasankhe kuyesa kuchuluka kwa magnesium m'thupi lanu ndikuyang'anira kuchuluka kwa magnesium m'thupi lanu:
- Matenda a impso osatha
- Matenda a shuga osalamulirika
- Matenda ogwiritsira ntchito mowa
- Mavuto otengera zakudya kuchokera ku chakudya (malabsorption syndrome)
- Kusowa zakudya m'thupi
- Kutsegula m'mimba kosatha
- Kuchepa kwa potaziyamu ndi/kapena calcium m'thupi
Komanso, mankhwala ena amatha kukhudza kuchuluka kwa magnesium. Mwachitsanzo, mankhwala ochepetsa mphamvu ya okodzetsa, maantibayotiki ena, zoletsa kupopera kwa proton, ndi mankhwala monga aspirin ndi lithiamu angakhudze izi.
Kodi magnesium yochepa komanso yokwera imatanthauza chiyani?
Thupi lathu limagwira ntchito bwino ngati magnesium ili ndi mphamvu zokwanira, osati yotsika kwambiri kapena yokwera kwambiri.
Kuchepa kwa magnesium m'thupi (Hypomagnesemia)
Umu ndi momwe kusowa kwa magnesium kumakhalira. Zimatanthauza kuti magnesium m'thupi ndi yotsika kuposa yachibadwa. Izi si zachilendo. Ngati magnesium ili yotsika, zizindikiro ngati izi zimatha kuchitika:
- Kugwedezeka
- Kupweteka kwa minofu ndi kupweteka kwa minofu
- Kusanza m'manja ndi m'mapazi
- Kusuntha kwa maso kosazolowereka (Nystagmus)
- Kutopa kwambiri komanso kufooka pafupipafupi
Pa milandu yoopsa, magnesium imatha kuchepa , zomwe zimapangitsa kuti pakhale matenda oopsa monga khunyu, matenda amisala, komanso kugunda kwa mtima kosazolowereka (arrhythmia).
Kuchuluka kwa magnesium m'thupi (Hypermagnesemia)
Imeneyi ndi vuto losowa kwambiri. Izi zikutanthauza kuti magnesium m'thupi imakhala yokwera kwambiri kuposa kuchuluka komwe kumafunika. Izi nthawi zambiri zimawonedwa mwa anthu omwe ali ndi matenda a impso . Chiwopsezochi chimakhala chachikulu makamaka ngati munthu wokalamba yemwe ali ndi matenda a impso akupitiliza kugwiritsa ntchito mankhwala okhala ndi magnesium (monga mankhwala oletsa asidi). Pankhaniyi, mutha kuwona zizindikiro monga:
- Kuthamanga kwa magazi pang'ono (Hypotension)
- Matenda a mtima
- Matenda amisala
- Kufooka ndi kusowa mphamvu m'thupi
Mitundu ya mayeso omwe amayesa kuchuluka kwa magnesium
Pali njira zingapo zomwe dokotala wanu angayang'anire kuchuluka kwa magnesium m'thupi lanu.
Kuyesa magazi a Magnesium mu Seramu
Iyi ndi njira yodziwika kwambiri yoyezera magazi. Imafuna kutenga magazi kuchokera mumtsempha womwe uli m'dzanja lanu ndikuyesa kuchuluka kwa magnesium m'magazi. Kawirikawiri, kuchuluka kwa magnesium m'magazi a munthu wathanzi kuyenera kukhala pakati pa 1.7 ndi 2.2 mg/dL.
Mayeso a Mkodzo wa Magnesium
Izi zimayesa kuchuluka kwa magnesium mu mkodzo wanu. Koma izi sizili ngati kuyesa mkodzo nthawi zonse. Izi nthawi zambiri zimachitika posonkhanitsa mkodzo wonse womwe umatuluka mkati mwa maola 24. Chifukwa kuchuluka kwa magnesium mu mkodzo kumatha kusintha kutengera chakudya chomwe timadya masana.
Mayeso a Magnesium Red Blood Cell
Izi zimayesa kuchuluka kwa magnesium m'maselo ofiira a magazi anu. Kuyesaku kungakhale kovuta kwambiri kuposa kuyesa magazi wamba kuti mudziwe kusowa kwa magnesium.
Dokotala wanu adzasankha mayeso omwe ali abwino kwa inu kutengera zizindikiro zanu ndi thanzi lanu. Ngati muli ndi zizindikiro zilizonse, muyenera kuonana ndi dokotala kuti akupatseni upangiri, m'malo modziyesa nokha.
Uthenga Wopita Nawo Kunyumba
- Magnesium ndi mchere wofunikira kwambiri pakupanga mphamvu m'thupi lathu, kupanga mapuloteni, kugwira ntchito kwa minofu, komanso kusunga mafupa ndi mtima wathanzi.
- Anthu ambiri amapeza magnesium yomwe amafunikira kuchokera muzakudya zoyenera zomwe zimaphatikizapo ndiwo zamasamba zobiriwira, nyemba, mtedza, ndi tirigu.
- Zizindikiro monga kugwedezeka kwa minofu pafupipafupi, kutopa kwambiri, kapena kusokonezeka nthawi zina zimatha kuchitika chifukwa cha kusintha kwa magnesium m'thupi.
- Ngati muli ndi zizindikiro kapena matenda enaake, monga matenda a impso kapena matenda a shuga, dokotala wanu angafune kuti muyesedwe ndi magnesium level.
- Chofunika kwambiri: Musamwe magnesium kapena china chilichonse chowonjezera zakudya popanda upangiri wa dokotala.
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