Yikuphi ukwesekwa kwe-magnesium okungifanele?

Ukuphila kahle

Uma isipiliyoni sakho kuphela nge-magnesium engaphezulu kwekhawunta sivela ekuhlanganisweni kwesikhathi esithile kobisi lwe-magnesia kuya khulula ukukhathazeka kokugaya ukudla , Qagela? Kunomhlaba obanzi wezithako ze-magnesium laphaya! Lesi sithako sesimangaliso sitholakala ngokwakhiwa okuningana, ngokuhlukahluka ngakunye kuhlose ukuphatha izimpawu ezahlukahlukene.

Ukwenza kube lula kuwe ukuya ekhemisi langakini, esitolo sokudla sezempilo, noma esitolo samavithamini bese uthenge uhlobo oluhle kakhulu lwe- isengezo se-magnesium kwakho, sicele ochwepheshe ukuthi babeke zonke izinketho zakho — futhi benze izincomo zokuthi ungayithatha kanjani i-magnesium.

Yini i-magnesium?

I-Magnesium iyiminerali ebalulekile edinga ukuthi umzimba womuntu ulawule yonke into kusuka kwimisipha yakho nohlelo lwezinzwa ukukhiqiza amandla, ushukela wegazi, nomfutho wegazi, ngokusho Izikhungo Zikazwelonke Zezempilo (I-NIH). Iningi labantu abadala lidinga ama-milligram aphakathi kwama-300 nama-400 (mg) we-magnesium ngosuku, okuningi kuvela kokudlayo — ukudla okufana nobhontshisi okuphekiwe, ama-cashew nama-alimondi, ukwatapheya, ubhanana, imifino eluhlaza, ushokoledi omnyama, okusanhlamvu okuphelele nonsundu irayisi linokuqukethwe okuphezulu kwe-magnesium, njengokudla okuningi okuqinisiwe. Ungathola uhlu olugcwele lwemithombo yokudla ecebile nge-magnesium kusuka ku-NIH's Office of Dietary Supplements lapha .

Noma kunjalo, kungenzeka ukuthi awutholi okuningi kwalesi sakhi njengoba ucabanga.

Kulinganiselwa ukuthi cishe abantu abangama-80% baswele i-magnesium, kusho udokotela we-naturopathic uJaquel Patterson, ND, umqondisi wezokwelapha e-Fairfield Family Health eConnecticut.

TO 2017 Kwezesayensi funda kuqinisekisa lokhu ukulinganisa okunengqondo, okuveza ukuthi cishe izingxenye ezimbili kwezintathu zabantu baseNtshonalanga kungenzeka ukuthi zintule i-magnesium (isimo esibizwa nge-hypomagnesemia). Iningi labantu abaphilile lingabhekana nokushoda kwesikhashana, kepha ngokuhamba kwesikhathi ungabona izimpawu ezinjengalezi:

• Ukuphelelwa isifiso sokudla
• Isicanucanu noma ukuhlanza
• Ukukhathala nobuthakathaka bemisipha
• Amajaqamba emisipha
• Ukuhlelwa kwenhliziyo
• Ukuba ndikindiki noma ukuncinza

Abantu abanezimo ezithile zezempilo, njengesifo sikaCrohn, isifo se-celiac, nohlobo 2 sikashukela basengozini enkulu yokuntula i-magnesium, njengoba kunjalo abantu emithini ethile (njengemithi yokwelapha ngamakhemikhali, amanye ama-antibiotic, i-diuretics, ne-proton pump inhibitors).

Izinzuzo ze-magnesium

Izinzuzo zezempilo ze-magnesium supplementation zingaba banzi, yize kwezinye izimo lungekho ucwaningo olwanele lokusho ngokusobala ukuthi ukwandisa ukudla kwakho kungukwelapha okuthembekile. I-Magnesium ingasiza ukuthuthukisa okulandelayo:

Ukuqunjelwa

I-magnesium eyengeziwe ingalawula ukunyakaza kwakho kwamathumbu ngokwenza njenge laxative osmotic , ukudonsela amanzi emathunjini nokwenza kube lula ukudlula ukunyakaza. I-Magnesium citrate ne-magnesium hydroxide yizibonelo ezivamile zama-osmotic laxatives.

OKUSHIWO: Imishanguzo yokuqunjelwa kanye nemithi

Umsebenzi wemisipha

Uma uhlushwa imilenze syndrome engaphumuli noma amajaqamba, izicubu zokudla zingakwazi ukusiza. Ngeshwa, iningi lalesi seluleko liyi-anecdotal; ukubuyekezwa okuningana kwezifundo ezihlola ukuxhumana phakathi kwe-magnesium kanye nokukhululeka kwamajaqamba emisipha, kufaka phakathi lena evela eCochrane , abukhombisanga bufakazi obucacile bokuthi izithasiselo ze-magnesium ziyasebenza (ucwaningo oluncane lukhombisa ukuthi zingaba usizo kubantu besifazane abakhulelwe, kepha hhayi kubantu bonke.)

Migraine

Kokubili i- I-American Headache Society kanye ne- I-American Migraine Foundation bayavuma ukuthi izithasiselo ze-magnesium zingasebenza ekunciphiseni ubunzima nokuvama kwekhanda le-migraine, mhlawumbe ngoba abantu abane-migraine bakhonjisiwe ukuthi banamazinga aphansi kunamazinga we-magnesium. Eminyakeni yamuva, sekuze kwaba yingxenye ejwayelekile yemikhuba eminingi yokunakekelwa kokuvikela abagulayo be-migraine, ikakhulukazi kulabo abane i-migraines yokuya esikhathini .

OKUSHIWO: Ukwelashwa kwe-Migraine nemithi

Umfutho wegazi ophakeme

I-Magnesium inezakhiwo ze-vasodilator. Okusho ukuthi kungasiza ukukhulula imithambo yegazi nokugcina umfutho wegazi ojwayelekile. Ubufakazi bamanje bukhomba ekwehliseni okuncane komfutho wegazi nge-magnesium supplementation, okungathi ngokuhamba kwesikhathi, kuholele empilweni engcono yenhliziyo kanye ingozi ephansi yesifo senhliziyo, isifo senhliziyo, nesifo sohlangothi. Isibonelo, a Ukubuyekezwa kwezifundo ze-2016 phakathi Umfutho wegazi ophezulu ithole ukuthi ukwengezelelwa okumaphakathi kwama-368 mg ngosuku izinyanga ezintathu kuhlotshaniswa namazinga aphansi we-systolic ne-diastolic egazini.

OKUSHIWO: Indlela yokwehlisa umfutho wegazi ngokwemvelo

Ukumelana ne-insulin

Ngokusho kwe-NIH, ukushoda kwe-magnesium kungakhuphula ukumelana ne-insulin — imvamisa okuyisandulela sokwakha uhlobo lwesifo sikashukela soHlobo 2. A Ukuhlaziywa kwe-meta ka-2007 kushicilelwe ku- Ijenali Yezokwelapha Zangaphakathi wabheka iqhaza lokudla kwe-magnesium ekuvimbeleni isifo sikashukela soHlobo 2; cishe zonke izifundo ezibhekwayo zikhombisile ukuthi ukwanda kokudla kwe-magnesium nge-100 mg ngosuku kungakhuphula ukuzwela kwe-insulin futhi kwehlise ubungozi bohlobo lwesifo sikashukela sohlobo 2.

Ukudangala nokukhathazeka

Ngoba i-magnesium inegalelo ekusebenzeni kwemizwa, indima yayo ekuvikeleni nasekwelapheni ukuphazamiseka kwemizwa nayo iye yafundwa. Ngokuya nge- Ucwaningo lwe-2018 phakathi Izakhamzimba , Ukushoda kwe-magnesium kungaba nomthelela ezimweni eziphakeme zokucindezeleka, ukukhathazeka, nobuhlungu obungapheli — futhi ukwanda kokudla kunganciphisa ezinye zezimpawu ezihambisana nalezi zimo. Kuke futhi kwaba nocwaningo oluthile lokutadisha imiphumela ye-magnesium ikhwalithi yokulala nokuqwasha , kanye nezinzuzo zayo ezingaba khona ze- izingane ezinenkinga yokushoda ngokweqile (ADHD).

Imiphumela emibi ye-Magnesium

I-Magnesium ngokuvamile ibhekwa njengephephile. Ngokusho kukaJeffrey Fudin, uFarm.D., Umhleli ophethe i- paindr.com , imiphumela emibi yokwengezwa kwe-magnesium — njengokucanuzela kwenhliziyo, ukugabha, ukuqhuma ebusweni, ukulala nokudinwa, ukwehla kwengcindezi yegazi, nokukhubazeka kwenhliziyo — kuvame ukubonwa ngemithamo ephezulu kakhulu engaphezulu kuka-5,000 mg ngosuku.

Yize cishe ungeke uthathe i-magnesium eyanele ukuba nemiphumela engemihle, kungenzeka ukuthi isengezo singasebenzisana nomunye umuthi owuthathayo noma siphikiswe ngesimo sezokwelapha esivele sikhona. Lokhu kufaka phakathi:

• Izidakamizwa ezisetshenziselwa ukwelapha i-osteoporosis , njenge I-Fosamax , okunganciphisa ukumuncwa kusuka esiswini lapho kuthathwa nge-magnesium. Le mithi emibili kufanele ihlukaniswe okungenani amahora amabili, kusho uDkt Fudin. Ngaphandle kwalokho, kungathinta impilo yethambo.
• Izigaba ezithile zama-antibiotic , kufaka phakathi i-tetracyclines, efana ne-doxycycline, ne-quinolones, efana ne-levofloxacin ne-ciprofloxacin. UDkt. Fudin uncoma ukuthatha la ma-antibiotic emahoreni amabili ngaphambi noma ngemuva kwamahora ayisithupha i-magnesium ukugwema noma yikuphi ukuxhumana.
• Izidakamizwa ezithile esetshenziswa ukwelapha isifo senhliziyo, njenge-amiloride, i-spironolactone, ne-triamterene, uDkt Fudin athi kungadala ukuthi umzimba ugcine i-magnesium futhi kungadala amazinga aphezulu ayingozi uma ubuye unezele ngayo.

Ekugcineni, abantu abanezici eziyingozi njengokuncipha kokusebenza kwezinso — kubandakanya abadala asebekhulile kanye nabantu abanesifo sikashukela — basemathubeni amaningi okuqongelela amazinga aphezulu anobungozi we-magnesium, kusho uDkt. Fudin, ngakho-ke kufanele bangeze nge-magnesium ngaphansi kokunakekelwa nokuqondiswa ngudokotela noma usokhemisi.

Izinhlobo ze-magnesium

Uma ugoqela i-Googling magnesium futhi ubona izinhlobo ezahlukahlukene eziyishumi nambili ziyavela, kungahle kube sengathi udinga idigri yekhemistri ukutshela umehluko phakathi kwalowo nalowo.

Ngokujabulisayo, singenza lokhu kube lula kuwe: Konke kumayelana nobudlelwano. Ngokuya ngokuthi yiziphi ezinye izakhi i-magnesium ehlangene nazo, ezinye izinhlobo zingena kalula egazini kunezinye — futhi lokhu kungashintsha ukuthi i-magnesium isebenza kanjani emzimbeni wakho.

Izinketho ezahlukahlukene zokwakheka zibalulekile ngoba zinamandla ahlukahlukene okufakwa esiswini kuya egazini, kusho uDkt. Fudin. Amanye ancibilika kakhulu emanzini uma kuqhathaniswa namanye futhi ngenxa yalokho angena kalula egazini, [kuyilapho] usawoti ongahluphi kahle ushiya i-magnesium ngemuva esiswini, lapho iba i-laxative ye-osmotic.

Kumunce kalula: Magnesium i-chloride, i-magnesium citrate, i-magnesium aspartate, i-L-threonate, i-lactate, i-glycinate, i-malate, i-orotate, ne-taurate

Ukungena kancane: I-oxide ne-sulfate (evame ukufakwa esikhunjeni, kepha abukho ubufakazi obuningi obukhombisa ukuthi bumunce kahle ngaleyo ndlela, noma)

Izithasiselo ezihamba phambili ze-magnesium

Kukuwe nomhlinzeki wakho wezokunakekelwa kwezempilo ukuthi unqume ukuthi iyiphi i-magnesium engeza okufanele uyithathe. Kepha njengoba ukuthola ukwakheka okulungile imvamisa kuyindaba yokulinganisa ukuthi i-magnesium ingene kahle kanjani egazini lakho ngokumelene nalokho okufunayo noma okudinga ukuthi i-magnesium ikwenze, ungenza ukuqagela okunengqondo ukuthi ungaqala kuphi.

Qhathanisa izithasiselo ze-magnesium
Ukwakheka	I-Magnesium exutshwe ne-	Umthamo ojwayelekile wansuku zonke	Kuhle ukwelashwa	Thola isigqebhezana
Magnesium chloride(Igama lomkhiqizo: SlowMag)	I-elemental chlorine	200-500 mg	Isilungulela, ukuqunjelwa, imisipha ebuhlungu (ngezihloko)	Thola isigqebhezana
I-Magnesium citrate(Igama leBrand: Natural Vitality Calm)	I-citric acid	I-300-600 mg (noma inani liketshezi / i-powder elinconywayo kupakeji)	Ukuqunjelwa, migraines, ukushintsha kwemizwelo (kungathuthukisa ukukhathazeka nokudangala)	Thola isigqebhezana
Magnesium glycinate	IGlycine(i-amino acid)	300-600 mg	Ukuqwasha, ukukhathazeka, ingcindezi	Thola isigqebhezana
I-Magnesium lactate(Igama lomkhiqizo: Mag Tab SR)	I-Lactic acid	200-400 mg	Izinkinga ezithambile zokugaya ukudla, amazinga aphansi we-magnesium	Thola isigqebhezana
I-Magnesium L-threonate (Igama lomkhiqizo: Magtein)	Threonic acid	1,500-2,000 mg	Izinkinga ze-Neurological, njenge-ADHD, ukuwohloka komqondo, ukukhathazeka, ukudangala	Funda kabanzi
Imagnesium malate (Igama lomkhiqizo: MagSRT)	I-malic acid	200-500 mg	Ubuhlungu obungapheli, ukukhathala, amazinga aphansi we-magnesium	Funda kabanzi
I-Magnesium orotate	I-orotic acid	200-500 mg	Izinga eliphansi le-magnesium, ukwesekwa kwenhliziyo	Funda kabanzi
Magnesium oxide(Igama lomkhiqizo: Mag-Ox)	Oxygen	200-500 mg	Isilungulela nokugaya ukudla	Thola isigqebhezana
I-Magnesium sulfate(Igama lomkhiqizo: Epsom salt)	Isibabule nomoya-mpilo	Ukusetshenziswa ngomlomo : 2-6 tsp oncibilikiswe ku-8 oz wamanzi (abadala nezingane ezingaphezu kweminyaka eyi-12) Ukusetshenziswa kwezihloko Izinkomishi ezi-2 ezincibilikiswe engxenyeni yamanzi afudumele	Imisipha ebuhlungu, ukukhululeka kwengcindezi	Thola isigqebhezana
I-Magnesium taurate	izinkomo(i-amino acid)	Kuze kube ngu-1,500 mg	Umsebenzi wenhliziyo (ungathuthukisa ushukela wegazi namazinga wegazi)	Thola isigqebhezana

Qaphela: Lezi yizincomo zomthamo ojwayelekile ezinikezwe abakhiqizi bezengezo; kungcono ukulandela izeluleko zobuchwepheshe bezokwelapha zomhlinzeki wezokunakekelwa kwezempilo mayelana nomthamo we-magnesium. Ngaso sonke isikhathi yazisa udokotela wakho nganoma iziphi izithako oqala ukuzithatha.

Izithako zeMagnesium zezingane

Kufanele uhlale ukhuluma nodokotela wezingane wezingane zakho ngaphambi kokuzinika noma iziphi izithasiselo, kepha i-magnesium, ezimweni eziningi, ingaba yindlela ephephile yezingane ezine-ADHD noma isifo semilenze engaphumuli.

IMagnesium L-threonate iza impuphu enobungane futhi ingaba nezinzuzo zobuchopho ezingasiza nge-ADHD, kusho uDkt. Patterson. I-Magnesium oxide noma i-citrate ingasetshenziselwa izingane ezine-syndrome yemilenze engenakuphumula noma izingane ezidinga usizo nje ukulungisa ebusuku.

Ngokwe- Umtholampilo waseMayo , isibonelelo sokudla esinconywayo (i-RDA) sezingane ezineminyaka yobudala engama-3 singama-40 kuye kwangama-80 mg ngosuku, kuyilapho izingane ezineminyaka ephakathi kwengu-4 nengu-6 zingathatha u-120 mg kanti izingane eziphakathi kuka-7 no-10 zingathatha i-170 mg. Udokotela wezingane wakho, noma kunjalo, angancoma umthamo ophakeme noma ophansi ngokuya ngempilo kanye nezimpawu zomntwana wakho jikelele.

UDkt. Patterson, ngokwesibonelo, uvame ukusikisela ukuthi abazali bezingane ezindala baqale ngo-300 mg we-magnesium futhi bandise kancane inani uma kudingeka. Kodwa-ke, imithamo ka-500 kuye ku-600 mg ingadala isitulo esivulekile (okuwuphawu lokuthi kufanele wehlise umthamo wakho kancane). Uma ingane yakho ingakuthandi ukuphuza izengezo ze-magnesium, eziningi ziyatholakala ngokuhlafunwa noma ngisho ukwakheka kwe-gummy .