Dzimwe nguva unonzwa kuneta uye uine kurwadziwa mumakumbo pasina chikonzero here? Kunyangwe tichiwanzofunga nezvezvinhu izvi sezvinhu zvakajairika, dzimwe nguva zvinogona kukonzerwa nekushaikwa kwekudya mumuviri wedu. Magnesium imineral inokosha zvikuru iyo inokosha pakushanda zvakanaka kwemuviri wedu.
Zvichitaurwa zviri nyore, chii chinonzi magnesium ?
Magnesium iminerali inokosha kuti miviri yedu ishande zvakanaka. Tinoiwana kubva muzvikafu zvatinodya uye, kana zvichidikanwa, kubva muzvinowedzera . Mimwe mishonga yekurwadziwa kwemoyo (antacids) uye mishonga yekurara ( laxatives ) inewo magnesium. Inopfuura hafu yemagnesium mumuviri wako inochengetwa mumapfupa nenyama dzako.
Chimbofunga kuti chikafu ichi chidiki chinoshanda sei mumuviri wedu. Kutaura zvazviri, magnesium inobatanidzwa mumabasa ema enzymes angangoita mazana matatu mumuviri. Mabasa aya ndiwo anoita kuti miviri yedu iite zvinotevera:
- Mapuroteni uye kuvaka mapfupa akasimba.
- Kudzora huwandu hweshuga muropa .
- Kuchengetedza BP iri padanho rakakodzera.
- Kubatsira pakushanda kwemhasuru netsinga.
- Kudzora huwandu hwe cortisol, hormone inodzora kushushikana .
- Kukubatsira kurara zvakanaka.
Pamusoro pezvo, magnesium inobatsira kuyera huwandu hwezvimwe zvinovaka muviri zvakakosha mumiviri yedu, zvakaita secalcium, potassium, uye zinc . Izvi ndizvo zvinoita kuti tsinga dzedu dzitumire zviratidzo, tsandanyama dzigadzikane, uye mwoyo wedu urove nerhythm yakafanana.
Nzira yekuwana magnesium yakawanda sei?
Muviri wedu unoda avhareji ye320-420 milligrams yemagnesium pazuva. Kana ukadya chikafu chakaringana, uchawana magnesium yaunoda kubva muzvikafu izvozvo. Heano mamwe ezvekudya zvinogona kubatsira kuwedzera magnesium yako.
| Rudzi rwechikafu | Kuwanda kweMagnesium (inenge) |
|---|---|
| Nzungu dzeBrazil | 250 milligrams mu 1/2 kapu |
| Sipinachi yakabikwa | 157 milligrams mukapu imwe chete |
| Mbeu dzemanhanga | 150 milligrams mu 1 ounce |
| Bhinzi nhema | 120 milligrams mukapu imwe chete |
| Maarumondi | 80 milligrams mu 1 ounce |
| Cashew | 72 milligrams mu 1 ounce |
| Avokadho | 58 milligrams mumuchero wakajairika |
Chinhu chimwe chete chakakosha chekurangarira: Kunyangwe uchigona kutora magnesium sechinowedzera, nyanzvi dzezvekudya dzinokurudzira kuti ugare uchiedza kugutsa zvaunoda kuburikidza nechikafu kutanga. Usamboshandisa chero chimwe chinowedzera usina kubvunza chiremba wako.
Ndiani anoda kuongororwa kwemagnesium?
Mamwe matambudziko ehutano anogona kukanganisa huwandu hwemagnesium mumuviri wako. Kana uine chimwe chezvinotevera, chiremba wako anogona kusarudza kuyedza huwandu hwemagnesium mumuviri wako uye kutarisa huwandu hwemagnesium mumuviri wako:
- Chirwere cheitsvo chisingaperi
- Chirwere cheshuga chisingadzoreki
- Dambudziko rekushandisa doro
- Matambudziko ekupinza zvinovaka muviri kubva muchikafu (Malabsorption syndrome)
- Kushaya chikafu chinovaka muviri
- Manyoka asingaperi
- Kuderera kwe potassium uye/kana calcium mumuviri
Uyewo, mimwe mishonga inogona kukanganisa huwandu hwemagnesium. Semuenzaniso, mishonga inobvisa mvura mumuviri, mimwe mishonga inorwisa mabhakitiriya, mishonga inodzivirira mapumpu eproton, uye mishonga yakaita seaspirin nelithium inogona kukanganisa izvi.
Zvinorevei kuti magnesium yakaderera uye yakakwira?
Miviri yedu inoshanda zvakanaka kana magnesium yakawanda, kwete yakaderera kana kuti yakakwira zvakanyanya.
Mazinga emagnesium akaderera (Hypomagnesemia)
Izvi ndizvo zvinoreva kushomeka kwemagnesium. Zvinoreva kuti magnesium mumuviri inenge yakaderera pane zvakajairwa. Ichi hachisi chirwere chinowanzoitika. Kana magnesium yakadzikira, zviratidzo zvakaita seizvi zvinogona kuitika:
- Kudengenyeka
- Kurwadziwa kwetsandanyama nekurwadziwa
- Kushaya simba mumaoko netsoka
- Kufamba kwemaziso kusina kujairika (Nystagmus)
- Kuneta kwakanyanya uye kushaya simba
Muzviitiko zvakakomba, huwandu hwemagnesium hunogona kudzikira , zvichikonzera zvirwere zvine njodzi zvakaita sepfari, dementia, uye kurova kwemoyo zvisina kujairika (arrhythmia).
Kuwedzera kwehuwandu hwemagnesium (Hypermagnesemia)
Ichi chirwere chisingawanzoitiki. Zvinoreva kuti huwandu hwemagnesium mumuviri hwakakwira zvakanyanya kupfuura huwandu hunodiwa. Izvi zvinowanzoonekwa kuvanhu vane chirwere cheitsvo . Njodzi iyi inonyanya kukwira kana munhu mukuru ane chirwere cheitsvo akaramba achishandisa mishonga ine magnesium (yakadai semishonga inorwisa mabhakitiriya). Muchiitiko ichi, unogona kuona zviratidzo zvakaita se:
- Kuderera kweropa (Hypotension)
- Kusagadzikana kwemoyo
- Dementia
- Kushaya simba uye kushaya simba mumuviri
Mhando dzebvunzo dzinoongorora mazinga emagnesium
Pane nzira dzakasiyana-siyana dzinogona kushandiswa nachiremba wako kuongorora huwandu hwemagnesium mumuviri wako.
Kuongororwa kweropa reSerum Magnesium
Iyi ndiyo bvunzo inonyanya kushandiswa. Inosanganisira kutora ropa kubva mutsinga iri muruoko rwako uye kuyera huwandu hwemagnesium huri mairi. Kazhinji, huwandu hwemagnesium muropa remunhu ane hutano hunofanira kunge huri pakati pe1.7 ne2.2 mg/dL.
Kuedzwa kweMagnesium Weti
Izvi zvinoyera huwandu hwemagnesium muweti yako. Asi izvi hazvina kufanana nekuyedzwa kweweti nguva dzose. Izvi zvinowanzoitwa nekuunganidza weti yese inoburitswa mukati memaawa makumi maviri nemana. Nekuti huwandu hwemagnesium muweti hunogona kuchinja zvichienderana nechikafu chatinodya masikati.
Kuedzwa kweMasero Matsvuku eMagnesium
Izvi zvinoyera huwandu hwemagnesium mumasero matsvuku eropa rako. Kuongororwa uku kunogona kunge kwakaoma kupfuura kuongororwa kweropa kwakajairika kuti uone kushomeka kwemagnesium.
Chiremba wako ndiye achasarudza kuti ndeipi bvunzo idzi yakakunakira zvichienderana nezviratidzo zvako uye mamiriro ehutano hwako. Kana uine zviratidzo, unofanira kuona chiremba kuti akupe mazano, pane kuzviongorora wega.
Mharidzo Yekuenda Nayo Kumba
- Magnesium chinhu chakakosha pakugadzira simba remuviri wedu, kugadzira mapuroteni, kushanda kwetsandanyama, uye kuchengetedza mapfupa nemwoyo zvine hutano.
- Vanhu vazhinji vanowana magnesium yavanoda kubva mukudya kwakaringana kunosanganisira miriwo yakasvibira, nyemba, nzungu, uye zviyo.
- Zviratidzo zvakaita sekugwinha-gwinha kwetsandanyama nguva nenguva, kuneta zvakanyanya, kana kuvhiringidzika dzimwe nguva zvinogona kukonzerwa nekuchinja kwehuwandu hwemagnesium.
- Kana muine zviratidzo kana matambudziko ehutano, akadai sechirwere cheitsvo kana chirwere cheshuga, chiremba wenyu anogona kuraira kuti muongororwe huwandu hwemagnesium.
- Chinonyanya kukosha: Usambofa watora magnesium kana chimwe chinhu chinovaka muviri usina kupiwa mazano nachiremba.
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