Ngaba uhlala uziva ulusizi, udiniwe, kwaye unomsindo ngezinto ezincinci? Ngamanye amaxesha isizathu sale nto isenokuba yinto esingacingi nokucinga ngayo. Ngaba ukhe weva nge-magnesium, iminerali esingakhange siyinike ingqalelo kangako, kodwa ebalulekileyo emzimbeni? Namhlanje, siza kuthetha ngendlela le magnesium echaphazela ngayo ulonwabo lwethu kunye nokuzola kwethu.
Ngaba i-magnesium iyanceda ngokwenene ekudandathekeni?
Ngamafutshane, i-magnesium sisondlo esincinci kodwa esibaluleke kakhulu esibandakanyeka kwimisebenzi emininzi emzimbeni wethu. Ibaluleke kakhulu kwimpilo yethu yengqondo, okanye impilo-ntle yengqondo. Ukuba uziva ulusizi okanye uxhalabile, ugqirha wakho unokucebisa ukuba uthathe i-magnesium ukongeza kunyango lwakho lokudakumba.
Kutshanje, uphononongo lwezilingo ezisixhenxe zeklinikhi ezenziwe ngo-2023 lufumanise ukuba ukuthatha izongezo ze-magnesium kunciphisa kakhulu iimpawu zokudakumba. Kodwa oku akuthethi ukuba i-magnesium lolona nyango lodwa lokudakumba. Ngokutsho kweengcali, i-magnesium yodwa ayifane yanele ukunyanga ukudakumba. Nangona kunjalo, baye babona izigulana zichacha ngokukhawuleza xa i-magnesium isetyenziswa kunye nezinye iindlela zonyango, ezifana nonyango lokuthetha kunye neyeza lokudakumba ezimiselweyo.
Kukho esinye isizathu sokuba i-magnesium incede. Loo nto kukulala. Uyazi ukuba kubaluleke kangakanani ukulala kakuhle ebusuku ukuze ulawule iimvakalelo zakho kunye noxinzelelo. Uphononongo oluncinci lukwabonise ukuba i-magnesium iphucula umgangatho wokulala. Ngoko ke, ukulala kakuhle ebusuku kunokunceda kakhulu ekukuncedeni uzive uhlaziyekile kwaye wonwabile imini yonke.
Luluphi ulwalamano phakathi kokungabikho kwe-magnesium kunye nokudakumba?
Kuthiwa abantu abaninzi namhlanje banezinga eliphantsi le-magnesium emizimbeni yabo. I-magnesium ibalulekile ekulawuleni izihlunu zethu kunye nenkqubo yemithambo-luvo, ekulawuleni uxinzelelo lwegazi kunye namanqanaba eswekile egazini, nasekuveliseni iiproteni, amathambo kunye ne-DNA.
Ngoko ke, ukuba awunayo i-magnesium eyaneleyo emzimbeni wakho, inyusa umngcipheko wakho wokuba neengxaki zempilo yengqondo ezifana nokudakumba kunye nokuxhalaba. Uphononongo luka-2019 lufumanise ukuba abantu abanamanqanaba aphantsi e-magnesium egazini banamathuba amaninzi okuba neempawu zokudakumba.
Kutheni oko kusenzeka?
Kukho izizathu ezahlukeneyo zoku:
- Inyusa ikhemikhali ezolisayo engqondweni: I-Magnesium yonyusa amanqanaba e-neurotransmitter ebizwa ngokuba yi-GABA (Gamma-Aminobutyric Acid) engqondweni yethu. Le GABA yikhemikhali ezolisayo engqondweni yethu kwaye inciphise ixhala. Amanye amayeza okuxhalaba asebenza ngendlela efanayo.
- Ukulawulwa kwezinye iikhemikhali zobuchopho: I-Magnesium ikwalawula iikhemikhali ezifana ne-glutamate kunye ne-serotonin, ezinceda ukugcina iingqondo zethu zizolile kwaye zonwabile.
- Ukunciphisa iihomoni zoxinzelelo: Ayipheleli apho, i-magnesium ikwanceda ngokungathanga ngqo ekunciphiseni amanqanaba ehomoni yoxinzelelo i-cortisol emizimbeni yethu ngokulawula ihomoni i-ACTH, ekhuthaza ukuveliswa kwe-cortisol.
Kutheni sinezinga eliphantsi le-magnesium emizimbeni yethu?
Kukho izizathu ezibini eziphambili zoku. Esinye kukuba ixabiso lesondlo lokutya esikutyayo namhlanje, ingakumbi iziqhamo nemifuno, liphantsi kunangaphambili. Esinye kukuba abantu abaninzi namhlanje banengxaki yoxinzelelo olungapheliyo . Xa uxinzelelo lusanda, amanqanaba e-magnesium emizimbeni yethu ayancipha. Oku kufana nomjikelo ombi. Xa i-magnesium iyancipha, uxinzelelo, ixhala, kunye nokudakumba kuyanda. Xa ezo mvakalelo zisanda, i-magnesium emzimbeni iyancipha nangakumbi.
Ungajonga amanqanaba akho e-magnesium ngovavanyo lwegazi, kodwa ayisoloko ichanekile ngokupheleleyo. Oku kungenxa yokuba uninzi lwe-magnesium emizimbeni yethu lugcinwa kwizitho ezifana namathambo kunye nengqondo. Ngoko ke, nokuba amanqanaba akho e-magnesium egazini aqhelekile, usenokuba awunazo izixa.
Luluphi uhlobo lwe-magnesium olungcono kakhulu kwisifo soxinzelelo?
Kunzima ukutsho ukuba loluphi uhlobo lwe-magnesium "olulungileyo" kwingxaki yokudakumba. Nangona kunjalo, olunye lwezona ntlobo zidumileyo ezicetyiswa ziingcali yiMagnesium Glycinate. Oku kudibanisa i-magnesium yeminerali kunye ne-amino acid glycine. IGlycine ikwanazo neempawu ze-antioxidant, ezinokunceda ekunciphiseni uxinzelelo.
Masichaze ezi ntlobo ngokweenkcukacha kwitheyibhile engezantsi.
| Uhlobo lweMagnesium | Ingcali ekhethekileyo | Amanqaku abalulekileyo |
|---|---|---|
| I-Magnesium Glycinate | Ifunxwa kakuhle ngumzimba. | Ukuphazamiseka kwe-GI kunye nemiphumo emibi ngokubanzi ayiqhelekanga kwaye kucetyiswa kubantu abaninzi. |
| I-Magnesium Oxide | Umzimba awufunxwa kakhulu. | Iimeko ezinje ngokuphazamiseka kwesisu, isicaphucaphu, kunye norhudo zinokubakho. |
| I-Magnesium-L-threonate | Ifunxwa kakuhle kwaye ingafikelela lula engqondweni. | Isenokuba ibiza kakhulu kunezinye iintlobo. |
Ngoko ke, ukuba ucinga ngokuqala isongezelelo se-magnesium, ukuthetha nogqirha wakho malunga ne-Magnesium Glycinate kusenokuba lolona khetho lungcono kuqala.
Ndifanele ndithathe i-magnesium engakanani?
Kunzima ukutsho ngqo ukuba ingakanani i-magnesium ekufuneka isetyenziswe xa kusenziwa uxinezeleko, njengoko izifundo ezahlukeneyo zisebenzise iidosi ezahlukeneyo. Ingcebiso ngokubanzi yi-400-420 milligrams (mg) ngosuku kumadoda amadala kunye ne-310-320 mg kubasetyhini. Nangona kunjalo, kucetyiswa ukuba ungathathi ngaphezulu kwe-350 mg ngosuku njengesongezelelo . Oku kungenxa yokuba sifumana i-magnesium ekutyeni esikutyayo nesikuselayo.
Nangona kunjalo, phantsi kweliso likagqirha , umntu onesifo sokudakumba angacetyiswa ukuba athathe idosi ephezulu kancinci, efana ne-500 mg. Kwiimeko ezinjalo, kungcono ukuthatha idosi kabini okanye kathathu ngemini kunokuba uyithathe yonke ngaxeshanye, ukuze umzimba ukwazi ukuyifunxa ngcono. Kwakhona, ukuthatha idosi enye ngaphambi kokulala ebusuku kunokukunceda ulale ngcono.
Ukuba uthatha isongezelelo sevithamini D, ukuyithatha kunye nemagnesium kuya kwandisa ukufunxwa kwevithamini D.
Kwenzeka ntoni ukuba uthatha kakhulu?
I-Magnesium ikhuselekile ngokubanzi, kodwa ukuthatha kakhulu kunokubangela iziphumo ebezingalindelekanga ezifana nezi:
- Ubuthathaka bemisipha
- Ukungakhululeki esiswini, njengokucaphuka nokuhlanza
- Uxinzelelo lwegazi oluphantsi
- Ukudinwa kakhulu komzimba
Ukuba ufumana naziphi na kwezi mpawu, xelela ugqirha wakho ngoko nangoko. Anganciphisa umthamo wakho okanye akuxelele ukuba uyeke ukuwusebenzisa ngokupheleleyo.
Ngaba ungayifumana i-magnesium ekutyeni?
Ewe, ngokuqinisekileyo. Le yeyona ndlela ikhuselekileyo. Kuba i-magnesium eyongezelelweyo oyithathayo ekutyeni ikhutshwa zizintso zakho kumchamo wakho. Nazi ezinye zokutya ezityebileyo kwi-magnesium:
- Imifuno eluhlaza okomnyama efana nesipinatshi
- Amantongomane afana nee-almond, ii-cashews, kunye namandongomane
- Imbewu efana nembewu yethanga kunye nembewu yelanga
- Iinkozo ezipheleleyo ezifana nerayisi emdaka
- I-oatmeal
- Iimbotyi ezifana neembotyi, iimbotyi kunye neelentile
- Intlanzi yesalmon
- Inyama yenkomo, inkukhu
- Itshokholethi emnyama equlethe ubuncinci i-70% yekhokho
- Ubisi kunye neyogathi
Ngaba kulungile ukuthatha i-magnesium kunye ne-antidepressants?
Lo ngumbuzo abantu abaninzi abanawo. Impendulo ithi, ewe, kukhuselekile ukuzithatha zombini ezi zinto kunye. Enyanisweni, oogqirha bathi iziphumo ezilungileyo zibonakala xa zisetyenziswa kunye. Kumntu onesifo sokudakumba esincinci kakhulu, i-magnesium yodwa inokwanela. Nangona kunjalo, kumntu onesifo sokudakumba esiphakathi okanye esinzima, kufuneka uxwebhu lukagqirha ngokuqinisekileyo.
Eyona nto ibalulekileyo kukuba, ungaze uqale ukuthatha i-magnesium okanye nasiphi na esinye isongezelelo ngokwakho ngaphandle kokuthetha nogqirha wakho.
Ngokukodwa, i-magnesium ayikhuthazwa kubantu abanesifo sezintso okanye isifo sentliziyo. I-magnesium inokunxibelelana namanye amayeza. Umzekelo:
- Amanye amayeza okubulala iintsholongwane, afana ne-ciprofloxacin (Cipro)
- Amanye amayeza oxinzelelo lwegazi (umz., amayeza okukhupha umchamo, izithinteli ze-calcium channel)
- Amayeza esifo seswekile afana ne-glipizide (Glucotrol) okanye i-glyburide (Micronase)
- Amayeza okunyanga i-osteoporosis (ukuncitshiswa kwamathambo), njenge-alendronate (Fosamax)
Ngoko ke, ukuba uthatha naliphi na elinye iyeza, kubalulekile ukwazisa ugqirha wakho ngalo ngaphambi kokuba uqale i-magnesium.
Umyalezo Wokuya Ekhaya
- Ukuba unesifo sokudakumba, ukuthatha isongezelelo se-magnesium kunokunceda ukunciphisa iimpawu zakho.
- I-Magnesium yonyusa amanqanaba eekhemikhali ezithomalalisayo engqondweni, ezifana ne-GABA.
- I-Magnesium Glycinate yindlela elungileyo esetyenziswayo efunxwa kakuhle kwaye ayinazo iziphumo ebezingalindelekanga ezininzi.
- Eyona nto ibalulekileyo: Ngaphambi kokuba uqale nayiphi na isongezelelo, qiniseka ukuba uthetha nogqirha wakho ukuze ufumane ukuba ikhuselekile na kuwe kwaye yeyiphi idosi efanelekileyo.
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