Unogara uchinzwa kuneta uye usina hupenyu here? Kana kuti unongorwadziwa netsandanyama here? Dzimwe nguva tinofunga kuti izvi zvinhu zvakajairika, asi chimwe chikonzero cheizvi chingave kushomeka kwemagnesium, chicherwa chakakosha mumuviri wedu. Kutaura zvazviri, vanhu vazhinji munyika medu havanyatso kuziva izvi. Saka nhasi, ngatitaurei nezve magnesium chii, kukosha kwayo mumuviri wedu, zvinoitika kana isina kukwana, uye kuti tingaiwana sei zvakasikwa.
Chii chinonzi magnesium? Sei ichikosha kwatiri?
Zvichitaurwa zviri nyore, magnesium imineral inokosha inobatsira nemazana emabasa mumuviri wedu. Funga nezvemuviri wedu sefekitori hombe. Kuti fekitori iyi irambe ichishanda zvakanaka, inoda vashandi vakawanda vakasiyana. Ndizvo zvakaita magnesium. Kunyangwe iri imwe yevashandi vadiki mumuviri wedu, basa rayo rakakura.
Heano mamwe enzira huru idzo magnesium inobatsira miviri yedu:
- Kudzora Kumanikidzwa Kweropa: Magnesium inobatsira kuchengetedza BP yakajairika.
- Kusimbisa mapfupa: Kufanana necalcium, magnesium inokosha kuti mapfupa edu arambe akasimba uye aine hutano.
- Kurova kwemoyo: Magnesium inobatsira kuchengetedza kurova kwemoyo kwakasimba uye kwakaringana.
- Kudzora Shuga Muropa: Izvi zvakakosha zvikuru kuvanhu vane chirwere cheshuga. Magnesium ine basa guru mukuderedza huwandu hweshuga muropa.
- Kugadzirwa kweprotein neDNA: Magnesium inodiwawo kugadzira mapuroteni, ayo anodiwa pakukura kwemuviri wedu uye kugadziriswa kwemasero, uye DNA, ine ruzivo rwemajini edu.
Kushaikwa kwemagnesium uye njodzi dzayo
Kushaikwa kwemagnesium mumuviri kunoitika kana muviri usingagamuchire huwandu hunodiwa hwemagnesium kwenguva yakati. Pakutanga, panogona kunge pasina zviratidzo zvikuru, nekuti muviri wedu unoedza kuchengetedza magnesium yakawanda sezvinobvira. Zvisinei, sezvo kushomeka kwacho kuchiwedzera, zviratidzo zvakasiyana-siyana zvinotanga kuoneka.
| Zviratidzo zvekushaikwa kwemagnesium | |
|---|---|
| Zviratidzo zvepakutanga | |
| Kuda kudya | Kunzwa kuda kurutsa (kunzwa kurwara) |
| Kurutsa | Kuneta kwakanyanya uye kushaya simba kwemuviri |
| Zviratidzo zvinoitika kana kushomeka kwechinhu chacho kwakanyanya | |
| Kusanzwa simba mumakumbo | Kugwinha kwetsandanyama nekurwadziwa |
| Kubatwa nepfari | Kusarongeka kwekurova kwemoyo |
Ndiani ari panjodzi huru?
Vamwe vanhu vari panjodzi huru yekushaikwa kwemagnesium kupfuura vamwe. Izvi zvinosanganisira:
- Vanhu vane zvirwere zvemudumbu: Vanhu vane zvirwere zvakaita sechirwere cheCrohn kana chirwere cheCeliac havatore magnesium kubva muchikafu nemazvo.
- Vanhu vane chirwere cheshuga cherudzi rwechipiri: Chirwere cheshuga chinogona kukonzera kuti itsvo dzibudise magnesium yakawanda.
- Vanhu vanonwa doro zvakanyanya: Doro rinoderedza huwandu hwemagnesium mumuviri.
- Vanhu vakwegura: Kushaikwa kwemagnesium mumuviri kunogona kuitika patinokura, nekuda kwekushomeka kwekudya uye zvimwe zvirwere.
- Vanhu vanotora mimwe mishonga: Kushandisa kwenguva refu mishonga inonzi `Proton Pump Inhibitors (PPIs),` iyo inowanzo shandiswa pakurapa gastritis (semuenzaniso, Omeprazole, Esomeprazole), kunogona kukonzera kudzikira kwemagnesium. Mimwe mishonga yechirwere cheshuga nekenza inogonawo kukanganisa izvi.
Kana uri weboka iri rine njodzi kana kuti uri kutora mishonga yataurwa pamusoro apa kwenguva yakareba, zvakakosha kutaura nachiremba wako nezvenyaya iyi. Iye achaongorora huwandu hwemagnesium mumuviri wako nekuongororwa ropa, kana zvichidikanwa.
Mabhenefiti akakosha emagnesium kuhutano hwedu
Kuwedzera pakudzivirira kushomeka kwemagnesium, kuwana magnesium yakakwana kunotipawo zvimwe zvakawanda zvinobatsira pahutano.
Kurerutsira kunetseka
Cortisol ihormone inodzora kushushikana mumuviri wedu. Magnesium inobatsira kudzora huwandu hwe cortisol iyi. Magnesium inobatsirawo kemikari inodzikamisa tsinga dzeuropi inonzi GABA. Nokudaro, magnesium inobatsira kuderedza kushushikana, kuzvidya mwoyo, uye inokubatsira kuti unzwe wakasununguka.
Magnesium inobatsira here pakurwadziwa kwemusoro?
Ongororo yakawana kuti kushomeka kwemagnesium kungave chimwe chezvikonzero zvemigraine. Nokudaro, dzimwe nguva vanachiremba vanokurudzira vanhu vane migraine kushandisa magnesium supplements.
Rubatsiro rwekurara zvakanaka
Kubatana kuripo pakati pemagnesium nekurara zvakanaka kunoshamisa. Sezvambotaurwa, inotonga kemikari yeuropi inonzi `GABA`, iyo inodzikamisa pfungwa dzedu uye inoita kuti zvive nyore kurara. Inotibatsirawo kurara zvakanaka nekuzorora tsandanyama dzedu uye kuunza kunzwa kwekugadzikana mumuviri.
Zvinobatsira here pakuderedza uremu?
Dzimwe ongororo dzinoratidza kuti manyuchi emagnesium anogona kubatsira kuderedza body mass index (BMI), kunyanya kuvanhu vane kushomeka kwemagnesium uye kufuta.
Tinoda magnesium yakawanda sei pazuva?
Huwandu hwemagnesium yatinoda pazuva hunosiyana zvichienderana nezera, murume kana mukadzi, uye kuti tine pamuviri here kana kuti kwete. Izvi zvinosanganisira magnesium yatinowana kubva muchikafu uye mune zvekudya zvinovaka muviri.
| Zera / chinzvimbo | Chinodiwa chemagnesium zuva nezuva (mamiligiramu pazuva) |
|---|---|
| Vana (makore 1-3) | 80 mg |
| Vana (makore 4-8) | 130 mg |
| Vana (makore 9-13) | 240 mg |
| Vana vadiki (makore 14-18) | 360 mg |
| Vanaamai vane pamuviri (makore 19-30) | 350 mg |
| Madzimai anoyamwisa (ane makore 19-30) | 310 mg |
Zvakakosha: Kana uri kutora mishonga yekuwedzera magnesium, usamboitora usina kubvunza chiremba. Huwandu hwemagnesium hwatinowana kubva muchikafu hunowanzo chengetedzwa, zvisinei nekuti hwakawanda sei. Zvisinei, kutora magnesium yakawandisa kubva mumishonga yekuwedzera kunogona kuva nengozi. Chiyero chakachengeteka chezuva nezuva chemunhu mukuru i350 mg.
Ndezvipi zvekudya zvine magnesium yakawanda?
Nerombo rakanaka, tinogona kuwana magnesium zviri nyore kubva muzvinhu zvatinodya nekunwa zuva nezuva.
- Muriwo wegirini: Muriwo wegirini wakasviba wakaita sespinachi, kale, uye collard greens.
- Nzungu: cashew, nzungu, maarumondi, mhodzi dzemanhanga, mhodzi dzezuva.
- Zviyo: bhinzi, nyemba, nyemba, soya.
- Zviyo zvese: buckwheat, oats, mupunga webrown, bhari.
- Zvimwe: Bhanana, Avocado, Chokoreti Yakasviba.
Zvakanakisisa kudya chikafu ichi nenzira yechisikigo, usingachigadzirise zvakanyanya, nekuti kana chagadziriswa, zvinovaka muviri izvi zvinokosha zvinorasika.
Zvinhu zvekufunga nezvazvo kana uchitora magnesium supplements
Kana uchifanirwa kutora magnesium supplement kana wakurudzirwa nachiremba, zivawo izvi.
- Migumisiro: Vamwe vanhu vanogona kunzwa kuda kurutsa, kurwadziwa mudumbu, uye manyoka.
- Matambudziko nemimwe mishonga: Magnesium supplements inogona kushanda pamwe chete nemimwe mishonga, kunyanya mishonga inobvisa mvura mumuviri, mishonga yemwoyo, uye mimwe mishonga inorwisa mabhakitiriya. Saka kana uri kutora mimwe mishonga, iva nechokwadi chekuudza chiremba wako usati watanga mishonga inorwisa magnesium.
- Kunwa doro rakawandisa: Kufanana nechero chinhu, magnesium inogona kuva nengozi kana ikanwiwa yakawandisa. Zviratidzo zvekunwa doro rakawandisa zvinosanganisira kuda kurutsa, manyoka, kuderera kwakanyanya kweropa, kushaya simba kwetsandanyama, uye kuneta zvakanyanya. Kunwa doro rakawandisa kunogona kutouraya.
Yambiro:Kana iwe kana mumwe munhu akanwa magnesium supplement uye akaratidza zviratidzo zvekudarika mwero, enda kuchipatara chiri pedyo neEmergency Department (ETU) nekukasika. Kana zvichidikanwa, unogona zvakare kufonera National Poisons Information Centre kuColombo National Hospital kuti uwane mamwe mazano.
Mharidzo Yekuenda Nayo Kumba
- Magnesium imineral inokosha pakushanda kweropa redu, simba remapfupa, uye kushanda zvakanaka kwemoyo.
- Kushomeka kwemagnesium mumuviri kunogona kukonzera matambudziko akasiyana-siyana ehutano, kunyanya kuzvimba, kurasikirwa nemapfupa, uye BP.
- Nzira yakanakisisa uye yakachengeteka ndeyekuwana magnesium kubva muzvikafu zvechisikigo zvakaita semashizha, nzungu, bhinzi, uye zviyo zvese.
- Mishonga yekuwedzera yemagnesium (mapiritsi) inofanira kutorwa chete kana yapihwa zano nachiremba. Usambofa wakashandisa wega.
- Kudya magnesium yakawandisa kubva muzvikafu zvinovaka muviri kunogona kukuvadza uye kuva nengozi kumuviri.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment