Ngaba ngamanye amaxesha uziva udiniwe kwaye unezihlunu emilenzeni yakho ngaphandle kwesizathu? Nangona sihlala sicinga ngezi zinto njengezinto eziqhelekileyo, ngamanye amaxesha zinokubangelwa kukungabikho kokutya emzimbeni wethu. I-Magnesium yiminerali ebaluleke kakhulu ebalulekileyo ekusebenzeni kakuhle kwemizimba yethu.
Ngamafutshane, yintoni i -magnesium ?
I-Magnesium yiminerali ebalulekileyo ukuze imizimba yethu isebenze kakuhle. Siyifumana ekutyeni esikutyayo, kwaye ukuba kuyimfuneko, kwizongezo . Amanye amayeza e-heartburn (i-antacids) kunye ne-laxatives ( i-laxatives ) nawo aqulethe i-magnesium. Ngaphezulu kwesiqingatha se-magnesium emzimbeni wakho igcinwa emathanjeni nakwizicubu zakho.
Cinga nje ngomsebenzi ongakanani owenziwa sesi sondlo sincinci emizimbeni yethu. Enyanisweni, i-magnesium ibandakanyeka kwimisebenzi yee-enzyme ezimalunga nama-300 emzimbeni. Le misebenzi yiyo eyenza imizimba yethu yenze oku kulandelayo:
- Iiproteni kunye nokwakha amathambo aqinileyo.
- Ukulawula amanqanaba eswekile egazini .
- Ukugcina uxinzelelo lwegazi lukwinqanaba elifanelekileyo.
- Ukunceda ekusebenzeni kwemisipha kunye nemithambo-luvo.
- Ukulawula amanqanaba e-cortisol, i-hormone elawula uxinzelelo .
- Ikunceda ulale kamnandi.
Ukongeza, i-magnesium inceda ekulinganiseni amanqanaba ezinye izondlo ezibalulekileyo emizimbeni yethu, ezifana ne-calcium, i-potassium, kunye ne-zinc . Oku kukuvumela imithambo-luvo yethu ukuba ithumele imiqondiso, izihlunu zinciphe, kwaye intliziyo yethu ibethe ngesingqi esifanayo.
Unokufumana njani i-magnesium engaphezulu?
Umzimba wethu udinga umyinge weemiligram ezingama-320-420 zemagnesium ngosuku. Ukuba utya ukutya okunesondlo esifanelekileyo, uya kufumana imagnesium oyifunayo kwezo zidlo. Nazi ezinye zokutya ezinokukunceda ukonyusa amanqanaba akho emagnesium.
| Uhlobo lokutya | Umthamo weMagnesium (malunga) |
|---|---|
| Amantongomane aseBrazil | Iimiligram ezingama-250 kwisiqingatha sekomityi |
| Ispinatshi esiphekiweyo | Iimiligram ezili-157 kwikomityi e-1 |
| Imbewu yethanga | Iimiligram ezili-150 kwi-ounce e-1 |
| Iimbotyi ezimnyama | Iimiligram ezili-120 kwikomityi e-1 |
| Ii-almond | Iimiligram ezingama-80 kwi-ounce e-1 |
| I-Cashew | Iimiligram ezingama-72 kwi-ounce e-1 |
| Iponyoponyo | Iimiligram ezingama-58 kwisiqhamo esiqhelekileyo |
Into ebalulekileyo ekufuneka uyikhumbule: Nangona ungathatha i-magnesium njengesongezelelo, iingcali zesondlo zicebisa ukuba uhlale uzama ukuhlangabezana neemfuno zakho ngokutya kuqala. Ungaze usebenzise naziphi na izongezo ngaphandle kokubonisana nogqirha wakho.
Ngubani ofuna uvavanyo lwe-magnesium?
Ezinye iimeko zempilo zinokuchaphazela amanqanaba akho e-magnesium. Ukuba unenye yezi meko zilandelayo, ugqirha wakho unokugqiba ekubeni avavanye amanqanaba akho e-magnesium aze ajonge amanqanaba akho:
- Isifo sezintso esingapheliyo
- Isifo seswekile esingalawulekiyo
- Ingxaki yokusebenzisa utywala
- Iingxaki zokufunxa izondlo ekutyeni (i-Malabsorption syndrome)
- Ukungondleki kakuhle
- Urhudo olungapheliyo
- Amanqanaba aphantsi e-potassium kunye/okanye i-calcium emzimbeni
Kwakhona, amanye amayeza anokuchaphazela amanqanaba e-magnesium. Umzekelo, amayeza okukhupha ulwelo, amanye amayeza okubulala iintsholongwane, amayeza okuthintela i-proton pump, kunye namayeza afana ne-aspirin kunye ne-lithium anokuchaphazela oku.
Kuthetha ukuthini ukuba amanqanaba e-magnesium aphantsi naphezulu?
Imizimba yethu isebenza kakuhle xa amanqanaba e-magnesium elungelelene, angabi phantsi kakhulu okanye aphezulu kakhulu.
Amanqanaba aphantsi e-magnesium (Hypomagnesemia)
Yile nto ibangela ukunqongophala kwe-magnesium. Oku kuthetha ukuba amanqanaba e-magnesium emzimbeni aphantsi kunesiqhelo. Le ayisiyongxaki ixhaphakileyo. Xa amanqanaba e-magnesium ephantsi, iimpawu ezinje ngezi zinokwenzeka:
- Iingxolo
- Ukuqaqamba kwemisipha kunye nokuqaqamba
- Ubungqindilili ezandleni nasezinyaweni
- Iintshukumo zamehlo ezingaqhelekanga (i-Nystagmus)
- Ukudinwa kakhulu rhoqo kunye nobuthathaka
Kwiimeko ezinzima kakhulu, amanqanaba e-magnesium anokwehla , nto leyo ekhokelela kwiimeko eziyingozi ezifana nokuxhuzula, i-dementia, kunye ne-arrhythmia engaqhelekanga.
Amanqanaba aphezulu e-magnesium (i-Hypermagnesemia)
Le yimeko engaqhelekanga kakhulu. Oku kuthetha ukuba inqanaba le-magnesium emzimbeni liphezulu kakhulu kunomlinganiselo ofunekayo. Oku kuhlala kubonakala kubantu abanesifo sezintso . Le ngozi iphezulu kakhulu ukuba umntu omdala onesifo sezintso uqhubeka nokusebenzisa amayeza ane-magnesium (afana nee-antacids). Kule meko, unokubona iimpawu ezifana nezi:
- Uxinzelelo lwegazi oluphantsi (iHypotension)
- I-arrhythmia yentliziyo
- Isifo sengqondo esixhalabisayo
- Ubuthathaka kunye nokungabikho kwamandla emzimbeni
Iindidi zovavanyo ezijonga amanqanaba e-magnesium
Kukho iindlela ezininzi ugqirha wakho anokujonga ngazo amanqanaba akho e-magnesium.
Uvavanyo lwegazi lwe-Serum Magnesium
Olu lolona vavanyo luqhelekileyo. Lubandakanya ukuthatha isampuli yegazi kumthambo osengalweni yakho nokulinganisa ubungakanani be-magnesium ekuwo. Ngokwesiqhelo, inqanaba le-magnesium egazini lomntu ophilileyo kufuneka libe phakathi kwe-1.7 kunye ne-2.2 mg/dL.
Uvavanyo lomchamo weMagnesium
Oku kulinganisa ubungakanani be-magnesium kumchamo wakho. Kodwa oku akufani novavanyo lomchamo oluqhelekileyo. Oku kudla ngokwenziwa ngokuqokelela wonke umchamo ophumayo kwixesha leeyure ezingama-24. Kuba inqanaba le-magnesium kumchamo linokutshintsha ngokuxhomekeke ekutyeni esikutyayo emini.
Uvavanyo lweeSeli zeGazi eliBomvu leMagnesium
Oku kulinganisa ubungakanani be-magnesium kwiiseli zakho ezibomvu zegazi. Olu vavanyo lunokuba novelwano ngakumbi kunovavanyo oluqhelekileyo lwegazi ukuze kufunyanwe ukungabikho kwe-magnesium.
Ugqirha wakho uya kugqiba ukuba loluphi uvavanyo olulungele wena ngokusekelwe kwiimpawu zakho kunye nemeko yakho yempilo. Ukuba unayo nayiphi na impawu, ngokuqinisekileyo kuya kufuneka ubone ugqirha ukuze akunike ingcebiso, kunokuba uzixilonge.
Umyalezo Wokuya Ekhaya
- I-Magnesium yiminerali ebalulekileyo ekuveliseni amandla emzimbeni wethu, ekuveliseni iiproteni, ekusebenzeni kwemisipha, nasekugcineni amathambo nentliziyo ziphilile.
- Uninzi lwabantu lufumana i-magnesium abayidingayo ngokutya okunesondlo okuquka imifuno eluhlaza, iimbotyi, amandongomane kunye neenkozo.
- Iimpawu ezinje ngokuxhuzula rhoqo kwemisipha, ukudinwa kakhulu, okanye ukudideka ngamanye amaxesha kunokubangelwa kukutshintsha kwamanqanaba e-magnesium.
- Ukuba uneempawu okanye iimeko zempilo, ezinje ngesifo sezintso okanye isifo seswekile, ugqirha wakho unokuyalela uvavanyo lwenqanaba le-magnesium.
- Eyona nto ibalulekileyo: Ungaze uthathe i-magnesium okanye nasiphi na esinye isongezelelo sesondlo ngaphandle kwengcebiso kagqirha.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho