Ingabe ngezinye izikhathi uzizwa ukhathele futhi unama-cramp emilenzeni yakho ngaphandle kwesizathu? Nakuba sivame ukucabanga ngalezi zinto njengezinto ezivamile, ngezinye izikhathi zingabangelwa ukuntuleka kokudla okunempilo emzimbeni wethu. I-magnesium iyiminerali ebaluleke kakhulu ebalulekile ekusebenzeni kahle kwemizimba yethu.
Kalula nje, iyini i -magnesium ?
I-magnesium iyiminerali ebalulekile ukuze imizimba yethu isebenze kahle. Siyithola ekudleni esikudlayo, futhi uma kudingeka, ezithasiselo . Eminye imithi yokushisa isicanucanu (ama-antacid) kanye nemithi yokuhlanza isisu ( ama-laxative ) nayo iqukethe i-magnesium. Ingxenye engaphezu kwengxenye ye-magnesium emzimbeni wakho igcinwa emathanjeni nasezicutshini zakho.
Cabanga nje ngokuthi lesi sakhi esincane sisebenza kangakanani emizimbeni yethu. Eqinisweni, i-magnesium ihilelekile emisebenzini yama-enzyme ecishe ibe ngu-300 emzimbeni. Le misebenzi yiyo eyenza imizimba yethu yenze okulandelayo:
- Amaprotheni nokwakha amathambo aqinile.
- Ukulawula amazinga kashukela egazini .
- Ukugcina umfutho wegazi usezingeni elifanele.
- Kusiza ekusebenzeni kwemisipha kanye nemizwa.
- Ukulawula izinga le-cortisol, i-hormone elawula ukucindezeleka .
- Kukusiza ulale ngokunethezeka.
Ngaphezu kwalokho, i-magnesium isiza ukulinganisela amazinga ezinye izakhamzimba ezibalulekile emizimbeni yethu, njenge-calcium, i-potassium, ne -zinc . Yilokhu okuvumela imizwa yethu ukuthi ithumele izimpawu, imisipha ifinyele, kanye nenhliziyo yethu ukuthi ishaye ngesigqi esifanayo.
Ungayithola kanjani i-magnesium eyengeziwe?
Umzimba wethu udinga isilinganiso samamiligremu angu-320-420 e-magnesium ngosuku. Uma udla ukudla okunomsoco, uzothola i-magnesium oyidingayo kulokho kudla. Nazi ezinye zokudla ezingasiza ekwandiseni amazinga akho e-magnesium.
| Uhlobo lokudla | Okuqukethwe kwe-magnesium (cishe) |
|---|---|
| Amantongomane aseBrazil | Ama-milligram angu-250 ku-1/2 indebe |
| Isipinashi esiphekiwe | Ama-milligram angu-157 enkomishini eyodwa |
| Imbewu yethanga | Ama-milligram angu-150 ku-ounce elilodwa |
| Ubhontshisi omnyama | Ama-milligram angu-120 enkomishini eyodwa |
| Ama-alimondi | Amamiligremu angu-80 ku-ounce elilodwa |
| I-Cashew | Amamililitha angu-72 ku-ounce elilodwa |
| Ukwatapheya | Ama-milligram angu-58 esithelweni esijwayelekile |
Into eyodwa ebalulekile okufanele uyikhumbule: Nakuba ungathatha i-magnesium njengesengezo, ochwepheshe bezokudla batusa ukuthi uhlale uzama ukuhlangabezana nezidingo zakho ngokudla kuqala. Ungalokothi usebenzise noma yiziphi izithasiselo ngaphandle kokubonisana nodokotela wakho.
Ubani odinga ukuhlolwa kwe-magnesium?
Ezinye izimo zempilo zingathinta amazinga akho e-magnesium. Uma unezinye zezimo ezilandelayo, udokotela wakho angase anqume ukuhlola amazinga akho e-magnesium futhi aqaphe amazinga akho:
- Isifo sezinso esingamahlalakhona
- Isifo sikashukela esingalawulwa
- Inkinga yokusebenzisa utshwala
- Izinkinga zokumunca izakhamzimba ekudleni (i-Malabsorption syndrome)
- Ukungondleki kahle
- Uhudo olungapheli
- Amazinga aphansi e-potassium kanye/noma i-calcium emzimbeni
Futhi, eminye imithi ingathinta amazinga e-magnesium. Isibonelo, imithi yokukhipha isisu, eminye imithi elwa namagciwane, izivimbeli zephampu yeproton, kanye nemithi efana ne-aspirin ne-lithium ingathinta lokhu.
Kusho ukuthini amazinga aphansi naphezulu e-magnesium?
Imizimba yethu isebenza kahle kakhulu uma amazinga e-magnesium elinganisiwe, angabi phansi kakhulu noma aphezulu kakhulu.
Amazinga aphansi e-magnesium (i-Hypomagnesemia)
Yilokhu okusho ukuntuleka kwe-magnesium. Kusho ukuthi amazinga e-magnesium emzimbeni aphansi kunokuvamile. Lesi akusona isimo esivamile kakhulu. Uma amazinga e-magnesium ephansi, izimpawu ezinjengalezi zingavela:
- Ukuthuthumela
- Ukuqaqamba kwemisipha kanye nokuqaqamba
- Ukuba ndikindiki ezandleni nasezinyaweni
- Ukunyakaza kwamehlo okungavamile (i-Nystagmus)
- Ukukhathala okukhulu kanye nobuthakathaka obuvamile
Ezimweni ezimbi kakhulu, amazinga e-magnesium angehla , okuholela ezimweni eziyingozi ezifana nokuquleka, i-dementia, kanye ne-rhythmia engavamile yenhliziyo.
Amazinga e-magnesium akhuphukile (i-Hypermagnesemia)
Lesi yisimo esingavamile kakhulu. Kusho ukuthi izinga le-magnesium emzimbeni liphezulu kakhulu kunenani elidingekayo. Lokhu kuvame ukubonwa kubantu abanesifo sezinso . Le ngozi iphezulu kakhulu uma umuntu osekhulile onesifo sezinso eqhubeka nokusebenzisa imithi equkethe i-magnesium (njengemithi yokunciphisa i-asidi). Kulesi simo, ungase ubone izimpawu ezifana nalezi:
- Umfutho wegazi ophansi (i-Hypotension)
- Ukuphazamiseka kwenhliziyo
- Isifo sokulahlekelwa yingqondo
- Ubuthakathaka kanye nokuntuleka kwamandla emzimbeni
Izinhlobo zokuhlolwa ezihlola amazinga e-magnesium
Kunezindlela eziningana udokotela wakho angahlola ngazo amazinga akho e-magnesium.
Ukuhlolwa kwegazi le-Serum Magnesium
Lesi yisilingo esivame kakhulu. Sihilela ukuthatha isampula yegazi emthanjeni osengalweni yakho bese ulinganisa inani le-magnesium elikuwo. Ngokuvamile, izinga le-magnesium egazini lomuntu ophilile kufanele libe phakathi kuka-1.7 no-2.2 mg/dL.
Ukuhlolwa Komchamo We-Magnesium
Lokhu kulinganisa inani le-magnesium emchameni wakho. Kodwa lokhu akufani nokuhlolwa komchamo okuvamile. Lokhu kuvame ukwenziwa ngokuqoqa wonke umchamo okhishwayo esikhathini samahora angama-24. Ngoba izinga le-magnesium emchameni lingashintsha kuye ngokudla esikudlayo emini.
Ukuhlolwa Kwamaseli Egazi Abomvu e-Magnesium
Lokhu kulinganisa inani le-magnesium emangqamuzaneni akho abomvu egazi. Lokhu kuhlolwa kungase kube bucayi kakhulu kunokuhlolwa kwegazi okuvamile ukuthola ukuntuleka kwe-magnesium.
Udokotela wakho uzonquma ukuthi yikuphi kwalokhu kuhlolwa okukulungele ngokusekelwe ezimpawini zakho kanye nesimo sakho sempilo. Uma unezimpawu, kufanele nakanjani ubone udokotela ukuze akunike iseluleko, kunokuba uzihlolele wena.
Umlayezo Wokuya Nawe Ekhaya
- I-magnesium iyiminerali ebalulekile ekukhiqizweni kwamandla emzimbeni wethu, ukwakheka kwamaprotheni, ukusebenza kwemisipha, kanye nokugcina amathambo nenhliziyo kuphilile.
- Iningi labantu lithola i-magnesium abayidingayo ngokudla okulinganiselayo okuhlanganisa imifino eluhlaza, ubhontshisi, amantongomane, kanye nokusanhlamvu.
- Izimpawu ezinjengokuqhaqhazela kwemisipha njalo, ukukhathala okukhulu, noma ukudideka ngezinye izikhathi kungabangelwa izinguquko emazingeni e-magnesium.
- Uma unezimpawu noma izimo zempilo, njengesifo sezinso noma isifo sikashukela, udokotela wakho angase akucele ukuthi uhlolwe izinga le-magnesium.
- Okubaluleke kakhulu: Ungalokothi uthathe i-magnesium noma esinye isithasiselo sokudla ngaphandle kweseluleko sikadokotela.
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