Ngaba ngamanye amaxesha uziva udiniwe ngendlela engachazekiyo okanye ukuqaqamba kwemisipha okungapheliyo? Nangona sihlala sizithatha njengeziqhelekileyo, ngamanye amaxesha zinokuba ziimpawu zokungalingani kwezondlo ezibalulekileyo. Enye yezona minerali zibalulekileyo umzimba wakho ozidingayo ukuze usebenze kakuhle yi -magnesium .
Ngamazwi alula, yintoni iMagnesium ?
I-Magnesium yiminerali ebalulekileyo efunekayo emzimbeni wakho ukuze usebenze ngokuchanekileyo. Uyifumana ngokuyintloko ngokutya kwakho okanye, xa kuyimfuneko, ngezongezo zesondlo . I-Magnesium ikwafumaneka kwamanye amayeza athengiswa ngaphandle kwemvume kagqirha afana nee-antacids kunye ne -laxatives . Ngaphezulu kwesiqingatha se-magnesium emzimbeni wakho sigcinwa emathanjeni nakwiithishu zakho.
Cinga ngomsebenzi ongakanani owenziwa sesi sondlo sincinci ngaphakathi kuwe. Enyanisweni, i-magnesium ibandakanyeka kwiimpendulo ze -enzymes eziphantse zibe ngama-300 emzimbeni. Ezi mpendulo zinoxanduva lweenkqubo ezininzi ezibalulekileyo:
- Ukwakha iproteni nokugcina amathambo aqinileyo.
- Ukulawula amanqanaba eswekile egazini .
- Ukugcina uxinzelelo lwegazi lusempilweni.
- Ukuxhasa ukusebenza kwemisipha kunye nemithambo-luvo.
- Ukulawula i-cortisol, i-hormone enxulumene nolawulo loxinzelelo .
- Ukukhuthaza ubuthongo obuzolileyo.
Ukongeza, i-magnesium inceda ukulinganisela ezinye izondlo ezibalulekileyo ezifana ne-calcium, i-potassium, kunye ne-zinc . Olu lungelelwaniso luvumela imithambo-luvo yakho ukuba ithumele imiqondiso, izihlunu zinciphe, kwaye intliziyo yakho igcine isigqi esizinzileyo nesisempilweni.
Ungayifumana njani iMagnesium engaphezulu?
Ngokubanzi, umzimba wakho udinga phakathi kwama-320 nama-420 eemiligram ze-magnesium imihla ngemihla. Ukuba ulandela ukutya okunempilo nokulinganiselekileyo, kufuneka ufumane yonke i-magnesium efunekayo emzimbeni wakho. Nazi ezinye zokutya ezinokukunceda ukonyusa amanqanaba akho e-magnesium.
| Into Yokutya | Umlinganiselo weMagnesium oqikelelweyo |
|---|---|
| Amantongomane aseBrazil | 250 mg kwisiqingatha sekomityi |
| Ispinatshi esiphekiweyo | 157 mg ngekomityi e-1 |
| Imbewu yethanga | 150 mg nge-1 oz nganye |
| Iimbotyi ezimnyama | 120 mg kwikomityi e-1 |
| Ii-almond | 80 mg nge-1 oz nganye |
| Iikheshe | 72 mg nge-1 oz nganye |
| Iponyoponyo | 58 mg ngesiqhamo esiqhelekileyo |
Inqaku elibaluleke kakhulu: Nangona ungathatha i-magnesium njengesongezelelo, iingcali zesondlo zihlala zicebisa ukuhlangabezana neemfuno zakho ngokutya okupheleleyo kuqala. Ungaze uqale ukuthatha naziphi na izongezo ngaphandle kokubonisana nogqirha wakho kuqala.
Ngubani Onokufuna Uvavanyo lweMagnesium?
Ezinye iimeko zempilo zinokubangela ukuba amanqanaba akho e-magnesium atshintshe. Ukuba unenye yezi meko zilandelayo, ugqirha wakho unokugqiba ekubeni akuyalele uvavanyo lwe-magnesium ukuze ajonge amanqanaba akho:
- Isifo sezintso esingapheliyo
- Isifo seswekile esingalawulekiyo
- Ingxaki yokusebenzisa utywala
- Iimpawu zeMalabsorption
- Ukungondleki kakuhle
- Urhudo olungapheliyo
- Amanqanaba aphantsi e-potassium okanye i-calcium egazini
Ukongeza, amanye amayeza anokubangela ukuba amanqanaba akho e-magnesium anyuke okanye ehle, kuquka amayeza okukhupha ulwelo, amanye amayeza okubulala iintsholongwane, izithinteli ze-proton pump, i-aspirin, kunye ne-lithium.
Kuthetha ukuthini ukuba namanqanaba aphezulu okanye aphantsi?
Umzimba wakho usebenza kakuhle xa amanqanaba e-magnesium elungelelene—angabi phantsi kakhulu kwaye angabi phezulu kakhulu.
I-Magnesium ephantsi (i-Hypomagnesemia)
Oku kukungabikho kwe-magnesium emzimbeni, nto leyo ethetha ukuba amanqanaba akho aphantsi kunesiqhelo. Nangona kungaqhelekanga kakhulu, ukungabikho kwayo kunokubangela iimpawu ezifana nezi:
- Iingxolo
- Ukuqaqamba kwemisipha kunye nokuqaqamba
- Ukuba ndindisholo okanye ukurhawuzelela ezandleni nasezinyaweni
- Iintshukumo zamehlo ezingaqhelekanga (i-nystagmus)
- Ukudinwa okungapheliyo kunye nobuthathaka
Kwiimeko ezinzima zokungabikho kweswekile , iingxaki ezinkulu ezifana nokuxhuzula, ukudideka, kunye nokubetha kwentliziyo okungahambelaniyo (i-arrhythmia) zinokwenzeka.
I-Magnesium ephezulu (i-Hypermagnesemia)
Le yimeko engaqhelekanga apho amanqanaba e-magnesium emzimbeni ephakama kakhulu. Ibonakala kakhulu kubantu abanesifo sezintso. Umngcipheko uphezulu kubantu abadala abaneengxaki zezintso abasebenzisa amayeza ane-magnesium rhoqo (umz., ii-antacids). Iimpawu zingabandakanya:
- Uxinzelelo lwegazi oluphantsi (uxinzelelo lwegazi oluphantsi)
- I-arrhythmia yentliziyo
- Ukudideka
- Ubuthathaka ngokubanzi kunye nokudinwa
Iindidi zovavanyo lweMagnesium
Ugqirha wakho uneendlela ezimbalwa zokujonga amanqanaba akho e-magnesium:
Uvavanyo lwegazi lweSerum Magnesium
Olu lolona vavanyo luqhelekileyo. Isampuli yegazi ithathwa kumthambo osengalweni yakho, kwaye inqanaba le-magnesium liyalinganiswa. Ngokwesiqhelo, inqanaba le-magnesium egazini lomntu omdala osempilweni lifanele libe phakathi kwe-1.7 kunye ne-2.2 mg/dL.
Uvavanyo lomchamo weMagnesium
Oku kulinganisa ubungakanani be-magnesium kumchamo wakho. Ngokungafaniyo novavanyo lomchamo oluqhelekileyo, oku kudla ngokufuna ukuqokelelwa komchamo iiyure ezingama-24 kuba ukutya kwakho kunokubangela ukuba amanqanaba atshintshe imini yonke.
Uvavanyo lweMagnesium yeSeli yeGazi eliBomvu
Oku kulinganisa i-magnesium ekwiiseli zakho ezibomvu zegazi. Olu vavanyo ngamanye amaxesha lunokuba novelwano ngakumbi kunovavanyo lwegazi oluqhelekileyo lokufumanisa ukungabikho kwento ethile emzimbeni.
Ugqirha wakho uya kugqiba ukuba loluphi uvavanyo olufanelekileyo ngokusekelwe kwiimpawu zakho ezithile kunye nembali yakho yezonyango.Kuphephe ukuzixilonga; ukuba unayo nayiphi na impawu ezikukhathazayo, nceda undwendwele umboneleli wakho wezempilo okanye isebe likaxakeka ukuze uhlolwe ngobuchule.
Umyalezo oya nawo ekhaya
- I-Magnesium yiminerali ebalulekileyo efunekayo ekuveliseni amandla, ukwenziwa kweproteni, ukusebenza kwemisipha, nokugcina amathambo asempilweni kunye nesingqisho sentliziyo.
- Ukutya okunesondlo okutyebileyo kwimifuno eluhlaza, amandongomane, imbewu kunye neenkozo ezipheleleyo kunika i-magnesium eyaneleyo kubantu abaninzi.
- Iimpawu ezihlala zihleli ezifana nokuqaqamba kwemisipha, ukudinwa kakhulu, okanye ukudideka zinokunxulunyaniswa nokungalingani kwe-magnesium.
- Ukuba uneempawu ezithile, okanye iimeko ezifana nesifo sezintso okanye isifo seswekile, ugqirha wakho unokucebisa ukuba uvavanye amanqanaba akho e-magnesium.
- Eyona nto ibalulekileyo: Ungaze uthathe i-magnesium okanye nasiphi na esinye isongezelelo sesondlo ngaphandle kwesikhokelo sikagqirha.
I-Magnesium, Uvavanyo lweMagnesium, uvavanyo lwegazi, ukungabikho kwe-magnesium, i-Hypomagnesemia, i-Hypermagnesemia, impilo, iNirogi Lanka
