Unowanzo suruvara, kuneta, uye kutsamwira zvinhu zvidiki here? Dzimwe nguva chikonzero cheizvi zvese chingave chimwe chinhu chatisingatombofungi nezvacho. Wakambonzwa nezve magnesium here, mineral iyo pasina mumwe wedu anoiteerera zvakanyanya, asi iyo inokosha mumuviri? Nhasi, tichataura nezvekuti magnesium iyi inokanganisa sei mufaro wedu nerunyararo.
Magnesium inobatsira here pakuora mwoyo?
Zvichitaurwa zviri nyore, magnesium chinhu chidiki asi chakakosha zvikuru chinobatanidzwa mumazana emabasa mumuviri wedu. Chinonyanya kukosha pahutano hwedu hwepfungwa, kana hutano hwepfungwa. Kana uri kusangana nekusuwa kana kuzvidya mwoyo, chiremba wako anogona kukukurudzira kuti utore magnesium pamwe chete nekurapwa kwako kwekuora mwoyo.
Munguva pfupi yapfuura, ongororo yemiedzo minomwe yekiriniki yakaitwa muna 2023 yakawana kuti kutora mishonga yemagnesium yakaderedza zvakanyanya zviratidzo zvekuora mwoyo. Asi izvi hazvirevi kuti magnesium ndiyo chete mushonga wekuora mwoyo. Sekureva kwenyanzvi, magnesium yega haigone kurapa kuora mwoyo. Zvisinei, vakaona varwere vachipora nekukurumidza kana magnesium ikashandiswa pamwe chete nedzimwe nzira dzekurapa, dzakadai se talk therapy uye mishonga yekudzora kushungurudzika yakanyorwa.
Pane chimwe chikonzero chinoita kuti magnesium ibatsire. Ndiyo hope. Unoziva kukosha kwekurara zvakanaka usiku kuti ugadzirise manzwiro edu nekushushikana. Ongororo diki yakaratidzawo kuti magnesium inovandudza kunaka kwekurara. Saka, kurara zvakanaka husiku kunogona kukubatsira kuti unzwe wakasununguka uye uchifara mukati mezuva rese.
Chii chiri hukama huripo pakati pekushaikwa kwemagnesium nekuora mwoyo?
Zvinonzi vanhu vazhinji nhasi vane magnesium shoma mumuviri wavo. Magnesium inokosha pakugadzirisa tsandanyama dzedu netsinga, kudzora BP neshuga yeropa, uye pakugadzira mapuroteni, mapfupa, neDNA.
Saka, kana usina magnesium yakakwana mumuviri wako, zvinowedzera njodzi yako yekuve nematambudziko ehutano hwepfungwa akadai sekuora mwoyo uye kuzvidya mwoyo. Ongororo yakaitwa muna 2019 yakawana kuti vanhu vane magnesium shoma muropa vaive nenjodzi huru yekuona zviratidzo zvekuora mwoyo.
Sei izvozvo zvichiitika?
Pane zvikonzero zvinoverengeka zveizvi:
- Inowedzera kemikari inodzikamisa pfungwa: Magnesium inowedzera huwandu hwe neurotransmitter inonzi GABA (Gamma-Aminobutyric Acid) muuropi hwedu. Iyi GABA kemikari inodzikamisa pfungwa dzedu uye inoderedza kuzvidya mwoyo. Mimwe mishonga yekuzvidya mwoyo inoshanda nenzira yakafanana.
- Kudzora mamwe makemikari europi: Magnesium inodzorawo makemikari akaita se glutamate ne serotonin, izvo zvinobatsira kuti pfungwa dzedu dzigare dzakadzikama uye dzichifara.
- Kuderedza mahormone ekushushikana: Kwete izvozvo chete, magnesium inobatsirawo nenzira isina kunanga kuderedza huwandu hwehomoni yekushushikana inonzi cortisol mumuviri wedu nekudzora homoni inonzi ACTH, iyo inosimudzira kugadzirwa kwecortisol.
Sei tiine magnesium shoma mumuviri wedu?
Pane zvikonzero zviviri zvikuru zveizvi. Chimwe ndechekuti kukosha kwekudya kwatinodya nhasi, kunyanya michero nemiriwo, kwakaderera pane zvazvaive makore apfuura. Chimwe ndechekuti vanhu vazhinji nhasi vanotambura nekushushikana kusingaperi . Kana kushushikana kuchiwedzera, huwandu hwemagnesium mumiviri yedu hunoderera. Izvi zvakafanana nedenderedzwa rakaipa. Kana magnesium ikaderera, kushushikana, kuzvidya mwoyo, uye kuora mwoyo zvinowedzera. Kana manzwiro iwayo akawedzera, magnesium mumuviri inoderera zvakanyanya.
Unogona kutarisa huwandu hwemagnesium mumuviri wako nekuongororwa ropa, asi hazvisi nguva dzose kuti magnesium yakawanda iri mumiviri yedu inochengetwa munhengo dzakadai semapfupa neuropi. Saka, kunyangwe huwandu hwemagnesium muropa rako hwakafanana, unogona kunge usina kukwana.
Ndeipi mhando ye magnesium yakanakisisa yekuderedza kushushikana?
Zvakaoma kutaura kuti ndeipi mhando yemagnesium "yakanakira" kuora mwoyo. Zvisinei, imwe yemhando dzinonyanya kufarirwa dzinokurudzirwa nenyanzvi iMagnesium Glycinate. Izvi zvinosanganisa mineral magnesium neamino acid glycine. Glycine inewo antioxidant properties, iyo inogona kubatsira kuderedza kuora mwoyo.
Ngatitsanangurei mhando idzi zvakadzama mutafura iri pazasi.
| Rudzi rweMagnesium | Hunyanzvi | Pfungwa dzakakosha |
|---|---|---|
| Magnesium Glycinate | Inonyoroveswa zvakanaka nemuviri. | Kukanganiswa kweGI uye migumisiro yaro kazhinji hazviwanzoitiki uye zvinokurudzirwa kuvanhu vazhinji. |
| Magnesium Oxide | Muviri unotora zvishoma. | Zvirwere zvakaita sekushungurudzika mudumbu, kuda kurutsa, uye manyoka zvinogona kuitika. |
| Magnesium-L-threonate | Inonyudzwa zvakanaka uye inogona kusvika kuuropi zviri nyore. | Zvingangodhura kupfuura mamwe marudzi. |
Saka, kana uri kufunga kutanga kushandisa magnesium supplement, kutaura nachiremba wako nezve Magnesium Glycinate kungave ndiyo sarudzo yakanakisisa kutanga.
Ndinofanira kutora magnesium yakawanda sei?
Zvakaoma kutaura kuti magnesium yakawanda sei yekutora pakuderedza kushushikana, sezvo zvidzidzo zvakasiyana zvakashandisa madosi akasiyana. Zvinokurudzirwa kuti varume vakuru vatore 400-420 mg pazuva uye vakadzi 310-320 mg. Zvisinei, zvinokurudzirwa kuti usatore anopfuura 350 mg pazuva sekuwedzera . Izvi zvinodaro nekuti tinowanawo magnesium kubva muzvikafu zvatinodya nekunwa.
Zvisinei, pasi pekutarisirwa nachiremba , munhu ane dambudziko rekuora mwoyo anogona kukurudzirwa kutora mushonga wepamusoro zvishoma, wakaita se500 mg. Muzviitiko zvakadaro, zviri nani kutora mushonga uyu kaviri kana katatu pazuva pane kuutora panguva imwe chete, kuitira kuti muviri ugone kuutora zviri nani. Zvakare, kutora mushonga mumwe chete usati warara husiku kunogona kukubatsira kurara zviri nani.
Kana uri kutora vhitamini D, kuitora nemagnesium kunowedzerawo kunwa vhitamini D.
Chii chinoitika kana ukatora zvakawandisa?
Magnesium yakachengeteka, asi kutora magnesium yakawandisa kunogona kukonzera migumisiro yakaipa yakaita seyiyi:
- Kushaya simba kwetsandanyama
- Kusagadzikana kwemudumbu, sekusvotwa nekurutsa
- Kuderera kweropa
- Kuneta kwakanyanya mumuviri
Kana ukaona chimwe chezviratidzo izvi, taurira chiremba wako nekukasika. Anogona kuderedza mushonga wako kana kukuudza kuti urege kuutora zvachose.
Unogona kuwana magnesium kubva muchikafu here?
Ehe, zvechokwadi. Iyi ndiyo nzira yakachengeteka. Nekuti magnesium yakawandisa yaunotora kubva muchikafu inoburitswa neitsvo dzako muweti yako. Heano mamwe ezvekudya ane magnesium yakawanda:
- Muriwo wakasvibirira wakaita sespinachi
- Nzungu dzakadai semaarumondi, macashew, uye nzungu
- Mbeu dzakadai sembeu dzemanhanga nembeu dzezuva
- Zviyo zvese zvakaita semupunga webrown
- Oatmeal
- Nyemba dzakadai sebhinzi, pizi, nenyemba
- Hove dzeSalmon
- Nyama yemombe, huku
- Chokoreti yerima ine cocoa inosvika 70%
- Mukaka neyogati
Zvakanaka here kutora magnesium pamwe chete nemishonga inorwisa kuora mwoyo?
Uyu mubvunzo unowanzo bvunzwa nevanhu vazhinji. Mhinduro ndeyekuti, hongu, zvakachengeteka kushandisa zvese izvi pamwe chete. Kutaura zvazviri, vanachiremba vanoti mhedzisiro yakanaka inoonekwa kana ikashandiswa pamwe chete. Kune munhu ane kuora mwoyo kushoma, magnesium chete inogona kukwana. Zvisinei, kune munhu ane kuora mwoyo kuri pakati nepakati kana kwakanyanya, chiremba anofanira kuwana mushonga kubva kwaari.
Chinhu chinonyanya kukosha ndechekuti, usambofa watanga kutora magnesium kana chimwe chinhu chekuwedzera uri wega usina kutaura nachiremba wako.
Zvikuru sei, magnesium haikurudzirwi kuvanhu vane chirwere cheitsvo kana chirwere chemwoyo. Magnesium inogonawo kushanda pamwe chete nemimwe mishonga. Semuenzaniso:
- Mamwe maantibiotic, akadai se ciprofloxacin (Cipro)
- Mimwe mishonga yeBP (semuenzaniso diuretics, calcium channel blockers)
- Mishonga yechirwere cheshuga yakaita seglipizide (Glucotrol) kana glyburide (Micronase)
- Mishonga yekurapa osteoporosis (kutetepa kwemapfupa), yakadai sealendronate (Fosamax)
Saka, kana uri kutora mimwe mishonga, zvakakosha kuzivisa chiremba wako nezvazvo usati watanga kushandisa magnesium.
Mharidzo Yekuenda Nayo Kumba
- Kana uchinetseka nekuora mwoyo, kutora magnesium supplement kunogona kubatsira kuderedza zviratidzo zvako.
- Magnesium inowedzera huwandu hwemakemikari anodzikamisa muuropi, akadai seGABA.
- Magnesium Glycinate inzira yakanaka inotorwa zvakanaka uye haina migumisiro yakawanda.
- Chinonyanya kukosha: Usati watanga chero mushonga wekuwedzera, iva nechokwadi chekutaura nachiremba wako kuti uzive kana wakachengeteka kwauri uye kuti ndeipi mushonga wakakodzera.
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