Ingabe nawe uvame ukuzizwa udangele, ukhathele, futhi uthukuthele ngezinto ezincane? Ngezinye izikhathi imbangela yakho konke lokhu kungaba yinto esingayicabangi nhlobo. Wake wezwa nge-magnesium, iminerali okungekho noyedwa kithi oyinaka kakhulu, kodwa ebalulekile emzimbeni? Namuhla, sizoxoxa ngokuthi le magnesium ithinta kanjani injabulo yethu nokuzola kwethu.
Ingabe i-magnesium iyasiza ngempela ekucindezelekeni?
Kalula nje, i-magnesium iyisakhi esincane kodwa esibaluleke kakhulu esihilelekile emisebenzini eminingi emzimbeni wethu. Ibaluleke kakhulu empilweni yethu yengqondo, noma enhlalakahleni yengqondo. Uma ubhekene nokudabuka noma ukukhathazeka, udokotela wakho angase akuncome ukuthi uthathe i-magnesium ngaphezu kokwelashwa kwakho kokucindezeleka.
Muva nje, ukubuyekezwa kwezivivinyo eziyisikhombisa zemitholampilo ezenziwa ngo-2023 kuthole ukuthi ukuthatha izithasiselo ze-magnesium kunciphisa kakhulu izimpawu zokucindezeleka. Kodwa lokhu akusho ukuthi i-magnesium iyona yodwa indlela yokwelapha ukucindezeleka. Ngokusho kochwepheshe, i-magnesium yodwa ayivamile ukwanele ukwelapha ukucindezeleka. Kodwa-ke, babone iziguli zithola amandla ngokushesha lapho i-magnesium isetshenziswa kanye nezinye izindlela zokwelapha, njengokwelashwa kokukhuluma kanye nemithi yokucindezeleka enqunywe udokotela.
Kunesinye isizathu esenza i-magnesium isize. Leso ukulala. Uyazi ukuthi kubaluleke kangakanani ukulala kahle ebusuku ukuze ulawule imizwa yethu kanye nokucindezeleka. Ucwaningo oluncane luphinde lwabonisa ukuthi i-magnesium ithuthukisa ikhwalithi yokulala. Ngakho-ke, ukulala kahle ebusuku kungasiza kakhulu ekukusizeni uzizwe uqabulekile futhi ujabule usuku lonke.
Buyini ubudlelwano phakathi kokuntuleka kwe-magnesium nokucindezeleka?
Kuthiwa abantu abaningi namuhla banamazinga aphansi e-magnesium emizimbeni yabo. I-magnesium ibalulekile ekulawuleni imisipha yethu kanye nesimiso sezinzwa, ekulawuleni umfutho wegazi kanye namazinga kashukela egazini, nasekukhiqizeni amaprotheni, amathambo, kanye ne-DNA.
Ngakho-ke, uma ungenayo i-magnesium eyanele emzimbeni wakho, kwandisa ingozi yakho yokuthola izinkinga zempilo yengqondo njengokucindezeleka nokukhathazeka. Ucwaningo lwango-2019 luthole ukuthi abantu abanamazinga aphansi e-magnesium egazini babenamathuba amaningi okubhekana nezimpawu zokucindezeleka.
Kungani lokho kwenzeka?
Kunezizathu eziningana zalokhu:
- Kwandisa ikhemikhali elizolisayo ebuchosheni: I-Magnesium yandisa amazinga e-neurotransmitter ebizwa ngokuthi i-GABA (i-Gamma-Aminobutyric Acid) ebuchosheni bethu. Le GABA iyikhemikhali elizolisa ingqondo yethu futhi linciphise ukukhathazeka. Eminye imithi yokukhathazeka isebenza ngendlela efanayo.
- Ukulawulwa kwamanye amakhemikhali obuchopho: I-Magnesium ilawula namakhemikhali afana ne-glutamate ne-serotonin, okusiza ukugcina izingqondo zethu zizolile futhi zijabule.
- Ukunciphisa ama-hormone okucindezeleka: Akukhona lokho kuphela, i-magnesium futhi isiza ngokungaqondile ukunciphisa amazinga e-cortisol ye-hormone yokucindezeleka emzimbeni wethu ngokulawula i-hormone i-ACTH, ekhuthaza ukukhiqizwa kwe-cortisol.
Kungani sinezinga eliphansi le-magnesium emizimbeni yethu?
Kunezizathu ezimbili eziyinhloko zalokhu. Esinye ukuthi inani lokudla esikudlayo namuhla, ikakhulukazi izithelo nemifino, liphansi kunangeminyaka edlule. Esinye ukuthi abantu abaningi namuhla bahlushwa ukucindezeleka okungapheli . Lapho ukucindezeleka kukhuphuka, amazinga e-magnesium emizimbeni yethu ayancipha. Lokhu kufana nomjikelezo omubi. Lapho i-magnesium incipha, ukucindezeleka, ukukhathazeka, nokucindezeleka kuyanda. Lapho leyo mizwa ikhula, i-magnesium emzimbeni incipha kakhulu.
Ungahlola amazinga akho e-magnesium ngokuhlolwa kwegazi, kodwa akulona njalo iqiniso eliphelele elingu-100%. Lokhu kungenxa yokuthi iningi le-magnesium emizimbeni yethu ligcinwa ezithweni ezifana namathambo nobuchopho. Ngakho-ke, noma amazinga akho e-magnesium egazini ejwayelekile, kungenzeka ukuthi awunawo amandla.
Yiluphi uhlobo lwe-magnesium olungcono kakhulu lokucindezeleka?
Kunzima ukusho ukuthi yiluphi uhlobo lwe-magnesium "olungcono kakhulu" ekucindezelekeni. Kodwa-ke, olunye lwezinhlobo ezidumile kakhulu ezinconywa ochwepheshe yi -Magnesium Glycinate. Lokhu kuhlanganisa i-magnesium yamaminerali ne-amino acid glycine. I-Glycine nayo inezakhiwo ze-antioxidant, ezingasiza ekunciphiseni ukucindezeleka.
Ake sichaze lezi zinhlobo ngemininingwane ethebuleni elingezansi.
| Uhlobo lwe-Magnesium | Okukhethekile | Amaphuzu abalulekile |
|---|---|---|
| I-Magnesium Glycinate | Umuncwa kahle kakhulu ngumzimba. | Ukuphazamiseka kwe-GI kanye nemiphumela emibi ngokuvamile akuvamile kakhulu futhi kunconywa kubantu abaningi. |
| I-Magnesium Oxide | Umzimba umunca kancane. | Izimo ezinjengokucasuka kwesisu, isicanucanu, kanye nesifo sohudo zingase zibe khona. |
| I-Magnesium-L-threonate | Umuncwa kahle futhi ungafinyelela kalula ebuchosheni. | Kungase kubize kakhulu kunezinye izinhlobo. |
Ngakho-ke, uma ucabanga ukuqala isithasiselo se-magnesium, ukukhuluma nodokotela wakho nge-Magnesium Glycinate kungaba yindlela engcono kakhulu kuqala.
Kufanele ngithathe i-magnesium engakanani?
Kunzima ukusho ukuthi ingakanani i-magnesium okufanele ithathwe ngenxa yokucindezeleka, njengoba izifundo ezahlukene zisebenzise imithamo ehlukene. Isincomo esijwayelekile singama-milligram angu-400-420 (mg) ngosuku kwabesilisa abadala kanye nama-mg angu-310-320 kwabesifazane. Kodwa-ke, kunconywa ukuthi ungathathi ngaphezu kwama-mg angu-350 ngosuku njengesengezo . Lokhu kungenxa yokuthi sithola ne-magnesium ekudleni esikudlayo nesikuphuzayo.
Kodwa-ke, ngaphansi kokuqondisa kukadokotela , umthamo ophakeme kancane, njengo-500 mg, unganconywa kumuntu onesifo sokucindezeleka. Ezimweni ezinjalo, kungcono ukuthatha umthamo kabili noma kathathu ngosuku kunokuba uwuthathe wonke ngesikhathi esisodwa, ukuze umzimba ukwazi ukuwumunca kangcono. Futhi, ukuthatha umthamo owodwa ngaphambi kokulala ebusuku kungakusiza ulale kangcono.
Uma uthatha isithasiselo se-vitamin D, ukusithatha kanye ne-magnesium kuzokwandisa ukumuncwa kwe-vitamin D.
Kwenzekani uma uthatha kakhulu?
I-Magnesium ngokuvamile iphephile, kodwa ukuthatha kakhulu kungabangela imiphumela emibi efana nalokhu:
- Ubuthakathaka bemisipha
- Ukungakhululeki esiswini, njengesicanucanu nokuhlanza
- Umfutho wegazi ophansi
- Ukukhathala ngokweqile komzimba
Uma uhlangabezana nanoma yiziphi zalezi zimpawu, tshela udokotela wakho ngokushesha. Angase anciphise umthamo wakho noma akutshele ukuthi uyeke ukuwuthatha ngokuphelele.
Ungakwazi yini ukuthola i-magnesium ekudleni?
Yebo, impela. Lena yindlela ephephile kakhulu. Ngoba i-magnesium eyengeziwe oyidlayo ekudleni ikhishwa yizinso zakho emchameni wakho. Nazi ezinye zokudla ezicebile nge-magnesium:
- Imifino eluhlaza okotshani njengespinashi
- Amantongomane afana nama-alimondi, ama-cashew, nama-peanut
- Imbewu efana nembewu yethanga kanye nembewu yelanga
- Okusanhlamvu okuphelele njengelayisi elinsundu
- I-oatmeal
- Imifino efana nobhontshisi, uphizi, kanye ne-lentile
- Inhlanzi ye-salmon
- Inyama yenkomo, inkukhu
- Ushokoledi omnyama oqukethe okungenani i-cocoa engu-70%
- Ubisi neyogathi
Ingabe kulungile ukuthatha i-magnesium kanye nemithi yokucindezeleka?
Lona umbuzo abantu abaningi abanawo. Impendulo ithi, yebo, ngokuvamile kuphephile ukuthatha lokhu kokubili ndawonye. Eqinisweni, odokotela bathi imiphumela emihle kakhulu ibonakala uma kusetshenziswa ndawonye. Kumuntu onokucindezeleka okuncane kakhulu, i-magnesium yodwa inganele. Kodwa-ke, kumuntu onokucindezeleka okulinganiselwe noma okukhulu, kudingeka ngempela incwadi kadokotela.
Into ebaluleke kakhulu ukuthi, ungalokothi uqale ukuthatha i-magnesium noma esinye isithasiselo ngokwakho ngaphandle kokukhuluma nodokotela wakho.
Ikakhulukazi, i-magnesium ayinconywa kubantu abanesifo sezinso noma isifo senhliziyo. I-magnesium ingasebenzisana neminye imithi. Isibonelo:
- Amanye ama-antibiotic, njenge-ciprofloxacin (Cipro)
- Eminye imithi yokucindezela kwegazi (isib. imithi yokukhipha isisu, imithi yokuvimba iziteshi ze-calcium)
- Imithi yesifo sikashukela efana ne-glipizide (Glucotrol) noma i-glyburide (Micronase)
- Imithi yokwelapha i-osteoporosis (ukuncipha kwamathambo), njenge-alendronate (i-Fosamax)
Ngakho-ke, uma uthatha noma yimuphi omunye umuthi, kubalulekile ukwazisa udokotela wakho ngawo ngaphambi kokuqala i-magnesium.
Umlayezo Wokuya Nawe Ekhaya
- Uma unesifo sokucindezeleka, ukuthatha isithasiselo se-magnesium kungasiza ekunciphiseni izimpawu zakho.
- I-magnesium inyusa amazinga amakhemikhali athobisayo ebuchosheni, njenge-GABA.
- I-Magnesium Glycinate iyindlela engcono kakhulu evame ukumuncwa kahle futhi inemiphumela emibi embalwa.
- Okubaluleke kakhulu: Ngaphambi kokuqala noma yisiphi isithasiselo, qiniseka ukuthi ukhuluma nodokotela wakho ukuze uthole ukuthi siphephile yini kuwe nokuthi yisiphi isilinganiso esifanele.
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