Ingabe uhlala uzizwa ukhathele futhi ungenampilo? Noma umane unama-muscle cramps? Ngezinye izikhathi sicabanga ukuthi lezi yizinto ezivamile, kodwa esinye isizathu salokhu kungaba ukuntuleka kwe-magnesium, iminerali ebalulekile emzimbeni wethu. Eqinisweni, abantu abaningi ezweni lakithi abakuqapheli lokhu. Ngakho-ke namuhla, ake sixoxe ngokuthi iyini i-magnesium, ukuthi ibaluleke kangakanani emzimbeni wethu, kwenzekani uma intuleka, nokuthi singayithola kanjani ngokwemvelo.
Iyini i-magnesium? Kungani ibaluleke kangaka kithi?
Kalula nje, i-magnesium iyiminerali ebalulekile esiza ngezinqubo eziningi emizimbeni yethu. Cabanga ngemizimba yethu njengefektri enkulu. Ukuze le fektri iqhubeke isebenza kahle, idinga abasebenzi abaningi abahlukene. Yileyo ndlela i-magnesium eyiyo. Ngisho noma ingenye yezisebenzi ezincane kakhulu emizimbeni yethu, umsebenzi ewenzayo mkhulu kakhulu.
Nazi ezinye zezindlela eziyinhloko i-magnesium esiza ngazo imizimba yethu:
- Ukulawula Umfutho Wegazi: I-Magnesium isiza ukugcina umfutho wegazi ujwayelekile.
- Ukuqinisa amathambo: Njenge-calcium, i-magnesium ibalulekile ekugcineni amathambo ethu eqinile futhi enempilo.
- Ukushaya kwenhliziyo: I-Magnesium isiza ukugcina isigqi senhliziyo esizinzile nesihambisanayo.
- Ukulawulwa Koshukela Egazini: Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela. I-magnesium nayo idlala indima enkulu ekulawuleni amazinga kashukela egazini.
- Ukukhiqizwa kwamaprotheni kanye ne-DNA: I-magnesium iyadingeka futhi ekwenzeni amaprotheni, adingekayo ekukhuleni kwemizimba yethu nasekulungisweni kwamaseli, kanye ne-DNA, equkethe ulwazi lwethu lwezakhi zofuzo.
Ukuntuleka kwe-magnesium kanye nezingozi zayo
Ukuntuleka kwe-magnesium kwenzeka lapho umzimba ungatholi inani elidingekayo le-magnesium esikhathini esithile. Ezigabeni zokuqala, kungase kungabi khona izimpawu ezinkulu, ngoba umzimba wethu uzama ukulondoloza i-magnesium eningi ngangokunokwenzeka. Kodwa-ke, njengoba ukuntuleka kwanda, izimpawu ezahlukahlukene ziqala ukuvela.
| Izimpawu zokuntuleka kwe-magnesium | |
|---|---|
| Izimpawu zokuqala | |
| Isifiso sokudla | Isicanucanu (ukuzizwa ugula) |
| Ukuhlanza | Ukukhathala okukhulu kanye nobuthakathaka bomzimba |
| Izimpawu ezenzeka lapho ukuntuleka kolwazi kukhulu | |
| Ukuba ndikindiki emilenzeni | Ukuqhaqhazela kwemisipha nobuhlungu |
| Ukuquleka | Ukungalingani kwesilinganiso senhliziyo |
Ubani osengozini enkulu?
Abanye abantu basengozini enkulu yokuthola ukuntuleka kwe-magnesium kunabanye. Lokhu kufaka phakathi:
- Abantu abanezifo zesimiso sokugaya ukudla: Abantu abanezimo ezifana nesifo sikaCrohn noma isifo seCeliac bangase bangayimunci kahle i-magnesium ekudleni.
- Abantu abanesifo sikashukela sohlobo 2: Isifo sikashukela singabangela izinso ukuthi zikhiphe i-magnesium eningi.
- Abantu abaphuza utshwala ngokweqile: Utshwala bunciphisa amazinga e-magnesium emzimbeni.
- Abantu asebekhulile: Ukuntuleka kwe-magnesium kungenzeka njengoba sikhula, ngenxa yokuncipha kokudla kanye nezifo ezithile.
- Abantu abasebenzisa imithi ethile: Ukusetshenziswa isikhathi eside kwemithi ebizwa ngokuthi `i-Proton Pump Inhibitors (PPIs),` evame ukusetshenziswa kwe-gastritis (isb., i-Omeprazole, i-Esomeprazole), kungabangela amazinga e-magnesium ehle. Eminye imithi yesifo sikashukela nomdlavuza nayo ingathinta lokhu.
Uma ungowaleli qembu eliyingozi noma uthatha imithi engenhla isikhathi eside, kubaluleke kakhulu ukukhuluma nodokotela wakho ngalokhu. Uzohlola amazinga akho e-magnesium ngokwenza ukuhlolwa kwegazi, uma kudingeka.
Izinzuzo ezikhethekile ze-magnesium empilweni yethu
Ngaphezu kokuvimbela ukuntuleka kwe-magnesium, ukuthola i-magnesium eyanele kusinikeza ezinye izinzuzo eziningi zezempilo.
Ukukhululeka ekukhathazekeni
I-Cortisol iyi-hormone elawula ukucindezeleka emzimbeni wethu. I-Magnesium iyasiza ekulawuleni leli zinga le-cortisol. Futhi, i-magnesium iyasiza ikhemikhali yobuchopho yokuzolalisa izinzwa ebizwa ngokuthi i-GABA ukuthi isebenze. Ngakho-ke, i-magnesium iyasiza ekunciphiseni izinto ezifana nokucindezeleka nokukhathazeka futhi ikusiza ukuthi uhlale ukhululekile.
Ingabe i-magnesium iyasiza nge-migraines?
Ucwaningo luthole ukuthi ukuntuleka kwe-magnesium kungaba yimbangela eyodwa ye-migraines. Ngakho-ke, odokotela ngezinye izikhathi batusa izithasiselo ze-magnesium kubantu abane-migraines.
Usizo lokulala kahle
Ukuxhumana phakathi kwe-magnesium nokulala kahle kuyamangalisa. Njengoba kushiwo ngaphambili, ilawula ikhemikhali yobuchopho ethi 'GABA', ethoba ingqondo yethu futhi yenze kube lula ukulala. Isisiza futhi ukuba silale kahle ebusuku ngokukhulula imisipha yethu nokuletha umuzwa wokuzola emzimbeni.
Ingabe kuyasiza ekunciphiseni isisindo?
Ezinye izifundo zibonisa ukuthi izithasiselo ze-magnesium zingasiza ekunciphiseni i-body mass index (BMI), ikakhulukazi kubantu abanesifo se-magnesium kanye nokukhuluphala ngokweqile.
Sidinga i-magnesium engakanani ngosuku?
Inani le-magnesium esiyidingayo ngosuku liyahlukahluka kuye ngobudala, ubulili, nokuthi sikhulelwe noma cha. Lokhu kufaka phakathi i-magnesium esiyithola ekudleni kanye nezithasiselo.
| Iqembu lobudala / isimo | Isidingo sansuku zonke se-magnesium (ama-milligram ngosuku) |
|---|---|
| Izingane (iminyaka engu-1-3 ubudala) | 80 mg |
| Izingane (ezineminyaka engu-4-8 ubudala) | 130 mg |
| Izingane (ezineminyaka engu-9-13) | 240 mg |
| Izingane ezincane (ezineminyaka engu-14-18) | 360 mg |
| Omama abakhulelwe (abaneminyaka engu-19-30) | 350 mg |
| Omama abancelisayo (abaneminyaka engu-19-30) | 310 mg |
Kubaluleke kakhulu: Uma uthatha izithasiselo ze-magnesium, ungalokothi uzithathe ngaphandle kokubonisana nodokotela. Inani le-magnesium esilithola ekudleni ngokuvamile liphephile, kungakhathaliseki ukuthi lingakanani. Kodwa-ke, ukuthatha i-magnesium eningi kakhulu ezithasiselo kungaba yingozi. Umthamo wansuku zonke ophephile womuntu omdala ungama-350 mg.
Yikuphi ukudla okucebile nge-magnesium?
Ngenhlanhla, singathola kalula i-magnesium ezintweni esizidlayo nesiziphuzayo nsuku zonke.
- Imifino eluhlaza: Imifino eluhlaza okotshani njengespinashi, i-kale, kanye nemifino eluhlaza okotshani.
- Amantongomane: ama-cashew, amantongomane, ama-alimondi, imbewu yethanga, imbewu yelanga.
- Okusanhlamvu: ubhontshisi, uphizi, ubhontshisi, ubhontshisi.
- Okusanhlamvu okuphelele: i-buckwheat, i-oats, ilayisi elinsundu, ibhali.
- Okunye: Ubhanana, u-Avocado, ushokoledi omnyama.
Kungcono ukudla lokhu kudla ngokwemvelo ngangokunokwenzeka, ngaphandle kokukucubungula ngokweqile, ngoba uma kucutshungulwa, lezi zakhamzimba ezibalulekile ziyalahleka.
Izinto okufanele uzicabangele lapho uthatha izithasiselo ze-magnesium
Uma kudingeka ukuthi uthathe isithasiselo se-magnesium ngokunconywa udokotela, qaphela la maqiniso futhi.
- Imiphumela emibi: Abanye abantu bangase babe nesicanucanu, ubuhlungu besisu, kanye nesifo sohudo.
- Izinkinga ngeminye imithi: Izithako ze-magnesium zingasebenzisana neminye imithi, ikakhulukazi imithi yokukhipha isisu, imithi yenhliziyo, kanye neminye imithi elwa namagciwane. Ngakho-ke uma uthatha eminye imithi, qiniseka ukuthi utshela udokotela wakho ngaphambi kokuqala izithako ze-magnesium.
- Ukweqisa: Njenganoma yini, i-magnesium ingaba yingozi uma iphuzwa ngokweqile. Izimpawu zokweqisa zifaka phakathi isicanucanu, isifo sohudo, ukwehla okukhulu komfutho wegazi, ubuthakathaka bemisipha, kanye nokukhathala okukhulu. Imithamo ephezulu kakhulu ingaba yingozi ngisho nangokwengeziwe.
Isexwayiso:Uma wena noma omunye umuntu ethatha isithasiselo se-magnesium futhi ekhombisa izimpawu zokudlula ngokweqile, iya eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze ngokushesha. Uma kudingeka, ungashayela ne-National Poisons Information Centre e-Colombo National Hospital ukuze uthole iseluleko esengeziwe.
Umlayezo Wokuya Nawe Ekhaya
- I-magnesium iyiminerali ebalulekile yomfutho wegazi lethu, amandla amathambo, kanye nokusebenza kahle kwenhliziyo.
- Amazinga aphansi e-magnesium emzimbeni angabangela izinkinga ezahlukene zempilo, ikakhulukazi ukuvuvukala, ukulahlekelwa amathambo, kanye nomfutho wegazi ophakeme.
- Indlela engcono kakhulu nephephile ukuthola i-magnesium ekudleni kwemvelo okufana nemifino eluhlaza, amantongomane, ubhontshisi kanye nokusanhlamvu okuphelele.
- Izithasiselo ze-magnesium (amaphilisi) kufanele zithathwe kuphela ngaphansi kweseluleko sikadokotela. Ungalokothi uzisebenzise wedwa.
- Ukudla i-magnesium ngokweqile okuvela ezithasiselo kungaba yingozi futhi kube yingozi emzimbeni.
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