Kodi nthawi zonse mumadzimva kuti ndinu wotopa komanso wopanda moyo? Kapena mumangomva kupweteka kwa minofu? Nthawi zina timaganiza kuti izi ndi zinthu zachibadwa, koma chifukwa chimodzi chomwe chimapangitsa izi kukhala chifukwa cha kusowa kwa magnesium, mchere wofunikira m'thupi lathu. Ndipotu, anthu ambiri m'dziko lathu sadziwa bwino izi. Lero, tiyeni tikambirane za magnesium, kufunika kwake m'thupi lathu, zomwe zimachitika ngati ili yoperewera, komanso momwe tingaipezere mwachibadwa.
Kodi magnesium ndi chiyani? N’chifukwa chiyani ndi yofunika kwambiri kwa ife?
Mwachidule, magnesium ndi mchere wofunikira womwe umathandiza ndi machitidwe ambiri m'thupi lathu. Taganizirani za thupi lathu ngati fakitale yayikulu. Kuti fakitale iyi igwire ntchito bwino, imafunika antchito osiyanasiyana. Umu ndi momwe magnesium ilili. Ngakhale kuti ndi imodzi mwa ogwira ntchito ochepa kwambiri m'thupi lathu, ntchito yomwe imagwira ndi yayikulu.
Nazi njira zazikulu zomwe magnesium imathandizira matupi athu:
- Kulamulira Kuthamanga kwa Magazi: Magnesium imathandiza kuti kuthamanga kwa magazi kukhale koyenera.
- Kulimbitsa mafupa: Monga calcium, magnesium ndi yofunika kwambiri kuti mafupa athu akhale olimba komanso athanzi.
- Kugunda kwa Mtima: Magnesium imathandiza kuti mtima ukhale wokhazikika komanso wokhazikika.
- Kuwongolera Shuga M'magazi: Izi ndizofunikira kwambiri kwa anthu omwe ali ndi matenda a shuga. Magnesium imathandizanso kwambiri pakulamulira kuchuluka kwa shuga m'magazi.
- Kupanga mapuloteni ndi DNA: Magnesium imafunikanso kuti pakhale mapuloteni, omwe ndi ofunikira pakukula ndi kukonzanso maselo a thupi lathu, komanso DNA, yomwe ili ndi chidziwitso cha majini athu.
Kusowa kwa Magnesium ndi zoopsa zake
Kusowa kwa magnesium kumachitika pamene thupi sililandira magnesium yofunikira kwa nthawi ndithu. Poyamba, sipangakhale zizindikiro zazikulu, chifukwa thupi lathu limayesetsa kusunga magnesium yochuluka momwe lingathere. Komabe, pamene kusowa kwake kukuwonjezeka, zizindikiro zosiyanasiyana zimayamba kuonekera.
| Zizindikiro za kusowa kwa magnesium | |
|---|---|
| Zizindikiro zoyambirira | |
| Chilakolako cha chakudya | Kumva kudwala (nseru) |
| Kusanza | Kutopa kwambiri ndi kufooka kwa thupi |
| Zizindikiro zomwe zimachitika pamene kusowa kwa madzi kuli kwakukulu | |
| Kusanza m'miyendo | Kugwedezeka kwa minofu ndi ululu |
| Kugwidwa ndi khunyu | Kusakhazikika kwa kugunda kwa mtima |
Ndani amene ali pachiwopsezo chachikulu?
Anthu ena ali pachiwopsezo chachikulu chosowa magnesium kuposa ena. Izi zikuphatikizapo:
- Anthu omwe ali ndi matenda a m'mimba: Anthu omwe ali ndi matenda monga matenda a Crohn kapena matenda a Celiac samatenga magnesium bwino kuchokera muzakudya.
- Anthu omwe ali ndi matenda a shuga amtundu wachiwiri: Matenda a shuga angayambitse impso kutulutsa magnesium wambiri.
- Anthu omwe amamwa mowa mopitirira muyeso: Mowa umachepetsa magnesium m'thupi.
- Anthu okalamba: Kusowa kwa magnesium kumatha kuchitika tikamakalamba, chifukwa cha kuchepa kwa zakudya zomwe munthu amadya komanso matenda ena.
- Anthu omwe akumwa mankhwala enaake: Kugwiritsa ntchito mankhwala otchedwa `Proton Pump Inhibitors (PPIs) kwa nthawi yayitali, omwe amagwiritsidwa ntchito kwambiri pa matenda a gastritis (monga Omeprazole, Esomeprazole), kungayambitse kuchepa kwa magnesium. Mankhwala ena a shuga ndi khansa angakhudzenso izi.
Ngati muli m'gulu la anthu omwe ali pachiwopsezo kapena mukumwa mankhwala omwe ali pamwambapa kwa nthawi yayitali, ndikofunikira kwambiri kulankhula ndi dokotala wanu za izi. Iye adzayang'ana kuchuluka kwa magnesium m'magazi mwa kuyesa magazi, ngati pakufunika kutero.
Ubwino wapadera wa magnesium pa thanzi lathu
Kuwonjezera pa kupewa kusowa kwa magnesium, kupeza magnesium yokwanira kumatipatsanso maubwino ena ambiri pa thanzi.
Kuchepetsa nkhawa
Cortisol ndi homoni yomwe imalamulira kupsinjika maganizo m'thupi lathu. Magnesium imathandiza kuwongolera kuchuluka kwa cortisol kumeneku. Magnesium imathandizanso kuti ubongo ukhale ndi mphamvu yoletsa mitsempha yotchedwa GABA. Chifukwa chake, magnesium imathandiza kuchepetsa kupsinjika maganizo, nkhawa, komanso kumakuthandizani kuti mukhale omasuka.
Kodi magnesium imathandiza ndi migraines?
Kafukufuku wapeza kuti kusowa kwa magnesium kungakhale chifukwa chimodzi chomwe chimayambitsa mutu waching'alang'ala. Chifukwa chake, nthawi zina madokotala amalimbikitsa anthu omwe ali ndi mutu waching'alang'ala kuti agwiritse ntchito ma magnesium.
Chithandizo cha kugona bwino
Kugwirizana pakati pa magnesium ndi kugona bwino n'kodabwitsa. Monga tanenera kale, imayendetsa mankhwala a muubongo otchedwa `GABA`, omwe amatonthoza maganizo athu ndikupangitsa kuti tigone mosavuta. Zimathandizanso kuti tigone bwino usiku mwa kupumula minofu yathu ndikubweretsa bata m'thupi.
Kodi zimathandiza kuchepetsa thupi?
Kafukufuku wina akusonyeza kuti ma magnesium supplements angathandize kuchepetsa body mass index (BMI), makamaka kwa anthu omwe ali ndi vuto la magnesium komanso kunenepa kwambiri.
Kodi timafunikira magnesium yochuluka bwanji patsiku?
Kuchuluka kwa magnesium komwe timafunikira patsiku kumasiyana malinga ndi zaka, jenda, komanso ngati tili ndi pakati kapena ayi. Izi zikuphatikizapo magnesium yomwe timapeza kuchokera ku chakudya ndi zowonjezera zakudya.
| Gulu la zaka / udindo | Kufunika kwa magnesium tsiku lililonse (mamiligramu patsiku) |
|---|---|
| Ana (zaka 1-3) | 80 mg |
| Ana (zaka 4-8) | 130 mg |
| Ana (zaka 9-13) | 240 mg |
| Ana aang'ono (zaka 14-18) | 360 mg |
| Amayi oyembekezera (azaka 19-30) | 350 mg |
| Amayi oyamwitsa (azaka 19-30) | 310 mg |
Chofunika kwambiri: Ngati mukumwa ma magnesium supplements, musawamwe popanda kufunsa dokotala. Kuchuluka kwa magnesium komwe timapeza kuchokera ku chakudya nthawi zambiri kumakhala kotetezeka, ngakhale atakhala ochuluka bwanji. Komabe, kumwa magnesium wochuluka kuchokera ku ma magnesium supplements kungakhale koopsa. Mlingo wapamwamba kwambiri wotetezeka wa tsiku ndi tsiku kwa munthu wamkulu ndi 350 mg.
Ndi zakudya ziti zomwe zili ndi magnesium wambiri?
Mwamwayi, titha kupeza mosavuta magnesium kuchokera ku zinthu zomwe timadya ndi kumwa tsiku lililonse.
- Ndiwo zamasamba zobiriwira: Ndiwo zamasamba zobiriwira monga sipinachi, kale, ndi masamba a collard.
- Mtedza: ma cashew, mtedza, amondi, mbewu za dzungu, mbewu za mpendadzuwa.
- Mbewu: nyemba, nandolo, mphodza, soya.
- Mbewu zonse: buckwheat, oats, mpunga wofiirira, barele.
- Zina: Nthochi, Avocado, Chokoleti Yakuda.
Ndi bwino kudya zakudya izi mwachibadwa momwe mungathere, osazigwiritsa ntchito mopitirira muyeso, chifukwa zikakonzedwa, michere yofunikayi imatayika.
Zinthu zofunika kuziganizira mukamamwa ma magnesium supplements
Ngati mukuyenera kumwa mankhwala owonjezera a magnesium ngati dokotala wakuuzani, dziwani izi.
- Zotsatirapo zake: Anthu ena amatha kuvutika ndi nseru, kupweteka m'mimba, komanso kutsegula m'mimba.
- Mavuto ndi mankhwala ena: Ma magnesium supplements amatha kuyanjana ndi mankhwala ena, makamaka ma diuretics, mankhwala a mtima, ndi maantibayotiki ena. Chifukwa chake ngati mukumwa mankhwala ena aliwonse, onetsetsani kuti mwadziwitsa dokotala wanu musanayambe ma magnesium supplements.
- Kumwa mopitirira muyeso: Monga china chilichonse, magnesium ikhoza kukhala yoopsa ngati imwa mopitirira muyeso. Zizindikiro za kumwa mopitirira muyeso ndi monga nseru, kutsegula m'mimba, kuchepa kwa kuthamanga kwa magazi, kufooka kwa minofu, komanso kutopa kwambiri. Kumwa mopitirira muyeso kwambiri kumatha kupha.
Chenjezo:Ngati inu kapena wina amwa mankhwala owonjezera a magnesium ndipo akusonyeza zizindikiro za kumwa mankhwala opitirira muyeso, pitani ku Dipatimenti Yoona za Zadzidzidzi (ETU) yapafupi. Ngati kuli kofunikira, mutha kuyimbiranso National Poisons Information Centre ku Chipatala cha Colombo National Hospital kuti mudziwe zambiri.
Uthenga Wopita Nawo Kunyumba
- Magnesium ndi mchere wofunikira kwambiri pa kuthamanga kwa magazi, mphamvu ya mafupa, komanso kugwira ntchito bwino kwa mtima.
- Kuchepa kwa magnesium m'thupi kungayambitse mavuto osiyanasiyana azaumoyo, makamaka kutupa, kutayika kwa mafupa, komanso kuthamanga kwa magazi.
- Njira yabwino komanso yotetezeka kwambiri ndikupeza magnesium kuchokera muzakudya zachilengedwe monga masamba obiriwira, mtedza, nyemba, ndi tirigu wonse.
- Mapiritsi owonjezera a magnesium ayenera kumwedwa pokhapokha ngati dokotala walangiza. Musagwiritse ntchito nokha.
- Kudya magnesium yambiri kuchokera ku zowonjezera zakudya kungakhale koopsa komanso koopsa kwa thupi.
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