Ingabe ngezinye izikhathi uzizwa ukhathele ngendlela engachazeki noma ubuhlungu bemisipha obuqhubekayo? Nakuba sivame ukungakunaki lokhu njengokujwayelekile, ngezinye izikhathi kungaba izimpawu zokungalingani kwezakhamzimba ezibalulekile. Enye yamaminerali abaluleke kakhulu umzimba wakho owadingayo ukuze usebenze kahle yi -magnesium .
Ngamagama alula, iyini i-magnesium ?
I-magnesium iyiminerali ebalulekile edingwa ngumzimba wakho ukuze usebenze kahle. Uyithola ngokuyinhloko ngokudla kwakho noma, uma kudingeka, ngezithasiselo zokudla okunempilo . I-magnesium itholakala nakweminye imithi ethengiswa ngaphandle kwemithi kadokotela njengemithi yokunciphisa i-acid kanye nemithi yokuhlanza . Ingxenye engaphezu kwengxenye ye-magnesium emzimbeni wakho igcinwa emathanjeni nasezicutshini zakho.
Cabanga ngokuthi lesi sakhi esincane senza umsebenzi ongakanani ngaphakathi kuwe. Eqinisweni, i-magnesium ihilelekile ekuphenduleni kwama -enzyme ahlukene angaba ngu-300 emzimbeni. Lokhu kusabela kubhekene nezinqubo eziningi ezibalulekile:
- Ukwakha amaprotheni nokugcina amathambo aqinile.
- Ukulawula amazinga kashukela egazini .
- Ukugcina umfutho wegazi uphilile.
- Ukusekela ukusebenza kwemisipha kanye nezinzwa.
- Ukulawula i-cortisol, i-hormone ehlotshaniswa nokuphathwa kokucindezeleka .
- Ukukhuthaza ukulala okuphumuzayo.
Ngaphezu kwalokho, i-magnesium isiza ukulinganisela ezinye izakhamzimba ezibalulekile njenge-calcium, i-potassium, ne -zinc . Lokhu kulinganisela yikho okuvumela imizwa yakho ukuthi ithumele izimpawu, imisipha ifinyele, kanye nenhliziyo yakho ukuthi igcine isigqi esizinzile nesinempilo.
Ungayithola Kanjani I-Magnesium Eningi?
Ngokuvamile, umzimba wakho udinga ama-milligram angu-320 kuya kwangu-420 e-magnesium nsuku zonke. Uma ulandela ukudla okunempilo nokulinganiselayo, kufanele uthole yonke i-magnesium oyidingayo umzimba wakho. Nazi ezinye zokudla ezingasiza ekwandiseni amazinga akho e-magnesium.
| Into Yokudla | Okuqukethwe okulinganiselwe kwe-Magnesium |
|---|---|
| Amantongomane aseBrazil | 250 mg nge-1/2 indebe |
| Isipinashi esiphekiwe | 157 mg ngendebe eyodwa |
| Imbewu yethanga | 150 mg nge-1 oz |
| Ubhontshisi omnyama | 120 mg ngendebe eyodwa |
| Ama-alimondi | 80 mg nge-1 oz |
| Ama-cashew | 72 mg nge-1 oz |
| Ukwatapheya | 58 mg ngesithelo esijwayelekile |
Inothi elibaluleke kakhulu: Nakuba ungathatha i-magnesium njengesengezo, ochwepheshe bezokudla bahlale bencoma ukuhlangabezana nezidingo zakho ngokudla okuphelele kuqala. Ungalokothi uqale ukuthatha noma yiziphi izithasiselo ngaphandle kokubonisana nodokotela wakho kuqala.
Ubani Ongadinga Ukuhlolwa Kwe-Magnesium?
Izimo ezithile zempilo zingabangela amazinga akho e-magnesium ashintshe. Uma unezinye zezimo ezilandelayo, udokotela wakho angase anqume uku-oda ukuhlolwa kwe-magnesium ukuze aqaphe amazinga akho:
- Isifo sezinso esingamahlalakhona
- Isifo sikashukela esingalawulwa
- Inkinga yokusebenzisa utshwala
- Izifo ze-Malabsorption
- Ukungondleki kahle
- Uhudo olungapheli
- Amazinga aphansi e-potassium noma i-calcium egazini
Ngaphezu kwalokho, imithi ethile ingabangela ukuthi amazinga akho e-magnesium akhuphuke noma ehle, okuhlanganisa imithi yokukhipha isisu, amanye ama-antibiotic, ama-proton pump inhibitors, i-aspirin, kanye ne-lithium.
Kusho ukuthini amazinga aphezulu noma aphansi?
Umzimba wakho usebenza kahle kakhulu uma amazinga e-magnesium elinganisiwe—hhayi aphansi kakhulu futhi angabi phezulu kakhulu.
I-Magnesium Ephansi (i-Hypomagnesemia)
Lokhu kushoda kwe-magnesium, okusho ukuthi amazinga akho aphansi kunokuvamile. Nakuba kungavamile kakhulu, ukuntuleka kwayo kungabangela izimpawu ezifana nalezi:
- Ukuthuthumela
- Ukuqaqamba kwemisipha kanye nokuqaqamba
- Ukuba ndikindiki noma ukuqaqamba ezandleni nasezinyaweni
- Ukunyakaza kwamehlo okungavamile (i-nystagmus)
- Ukukhathala okuqhubekayo kanye nobuthakathaka
Ezimweni ezimbi kakhulu zokuntuleka kwezakhi zomzimba , izinkinga ezinkulu ezifana nokuquleka, ukudideka, kanye nokushaya kwenhliziyo okungajwayelekile (i-arrhythmia) kungenzeka.
I-Magnesium Ephakeme (i-Hypermagnesemia)
Lesi yisimo esingavamile kakhulu lapho amazinga e-magnesium emzimbeni eba phezulu kakhulu. Sibonakala kakhulu kubantu abanesifo sezinso. Ingozi iphezulu kubantu abadala abanezinkinga zezinso abasebenzisa njalo imithi equkethe i-magnesium (isb., imithi elwa nama-acid). Izimpawu zingafaka:
- Umfutho wegazi ophansi (i-Hypotension)
- Ukuphazamiseka kwenhliziyo
- Ukudideka
- Ubuthakathaka obujwayelekile kanye nokuzola
Izinhlobo Zokuhlolwa Kwe-Magnesium
Udokotela wakho unezindlela ezimbalwa zokuhlola amazinga akho e-magnesium:
Ukuhlolwa Kwegazi le-Serum Magnesium
Lokhu ukuhlolwa okuvamile kakhulu. Isampula yegazi ithathwa emthanjeni osengalweni yakho, bese kulinganiswa izinga le-magnesium. Ngokuvamile, izinga le-magnesium egazini lomuntu omdala ophilile kufanele libe phakathi kuka-1.7 no-2.2 mg/dL.
Ukuhlolwa Komchamo We-Magnesium
Lokhu kulinganisa inani le-magnesium emchameni wakho. Ngokungafani nokuhlolwa komchamo okuvamile, lokhu kuvame ukudinga ukuqoqwa komchamo amahora angama-24 ngoba ukudla kwakho kungabangela amazinga ashintshe usuku lonke.
Ukuhlolwa kwe-Magnesium ye-Red Blood Cell
Lokhu kulinganisa i-magnesium equkethwe kumaseli akho abomvu egazi. Lokhu kuhlolwa ngezinye izikhathi kungaba bucayi kakhulu kunokuhlolwa kwegazi okuvamile kokuthola ukuntuleka.
Udokotela wakho uzonquma ukuthi yikuphi ukuhlolwa okufaneleka kakhulu ngokusekelwe ezimpawini zakho ezithile kanye nomlando wezokwelapha.Gwema ukuzihlola; uma unezimpawu eziphathelene nalokhu, sicela uvakashele umhlinzeki wezempilo wendawo noma umnyango wezimo eziphuthumayo ukuze uthole ukuhlolwa kochwepheshe.
Umlayezo Wokuya Nawe Ekhaya
- I-magnesium iyiminerali ebalulekile edingekayo ekukhiqizweni kwamandla, ukwakheka kwamaprotheni, ukusebenza kwemisipha, kanye nokugcina amathambo aphilile kanye nesigqi senhliziyo.
- Ukudla okunomsoco okucebile ngemifino eluhlaza, amantongomane, imbewu, kanye nokusanhlamvu okuphelele kunikeza i-magnesium eyanele kubantu abaningi.
- Izimpawu eziqhubekayo njengokuqaqamba kwemisipha, ukukhathala okukhulu, noma ukudideka kungahlotshaniswa nokungalingani kwe-magnesium.
- Uma unezimpawu ezithile, noma izimo ezifana nesifo sezinso noma isifo sikashukela, udokotela wakho angase akuncome ukuthi uhlole amazinga akho e-magnesium.
- Okubaluleke kakhulu: Ungalokothi uthathe i-magnesium noma esinye isithasiselo sokudla ngaphandle kwesiqondiso sezokwelapha.
I-Magnesium, Ukuhlolwa kwe-Magnesium, ukuhlolwa kwegazi, ukuntuleka kwe-magnesium, i-Hypomagnesemia, i-Hypermagnesemia, impilo, i-Nirogi Lanka
