Magnesium ekudleni

I-Magnesium sisimbiwa esifanelekileyo kwisondlo sabantu.

I-Magnesium iyafuneka ngaphezulu kweempendulo ze-biochemical emzimbeni. Kuyanceda ukugcina ukusebenza kwe-nerve kunye nezihlunu, kuxhasa amajoni omzimba asempilweni, kugcina ukubetha kwentliziyo kuzinzile, kwaye kunceda amathambo ukuba omelele. Kuyanceda ukuhlengahlengisa amanqanaba eglucose egazini. Inceda kwimveliso yamandla kunye neeproteni.

Kukho uphando oluqhubekayo kwindima ye-magnesium ekuthinteleni nasekulawuleni ukuphazamiseka okunje ngoxinzelelo lwegazi, isifo sentliziyo, kunye neswekile. Nangona kunjalo, ukuthatha izongezo zemagniziyam ayicetyiswa okwangoku. Ukutya okuphezulu kwiprotein, calcium, okanye ivithamin D kuyonyusa isidingo semagniziyam.

Uninzi lwe-magnesium yokutya ivela kwimifuno eluhlaza, eluhlaza. Okunye ukutya okuyimithombo elungileyo yemagniziyam zezi:

• Iziqhamo (ezinjengeebhanana, iiapilkosi ezomisiweyo, kunye neeavokhado)
• Amantongomane (afana neeamangile kunye neecashews)
• I-ertyisi kunye neembotyi (iimbotyi), iimbewu
• Iimveliso zeSoy (ezinje ngomgubo wesoya kunye netofu)
• Iinkozo ezipheleleyo (ezifana nerayisi emdaka kunye namazimba)
• Ubisi

Iziphumo ebezingalindelekanga ezivela kukutya okuphezulu kwemagniziyam aziqhelekanga. Umzimba ngokubanzi ususa izixa ezongezelelweyo. Ukugqithisa kweMagnesium kuhlala kwenzeka xa umntu:

• Ukuthatha ubuninzi bezimbiwa kwifom yokongeza
• Ukuthatha laxatives ezithile

Nangona usenokungayifumani ngokwaneleyo i-magnesium ekudleni kwakho, kunqabile ukuba usilele ngokwenene kwimagniziyam. Iimpawu zokunqongophala kubandakanya:

• Ukuxinezeleka
• Ubuthathaka bemisipha
• Ukulala

Ukunqongophala kwemagniziyam kunokwenzeka kubantu abasebenzisa gwenxa utywala okanye kwabo bathatha i-magnesium encinci kubandakanya:

• Abantu abanezifo zesisu okanye utyando olubangela i-malabsorption
• Abantu abadala abadala
• Abantu abanesifo seswekile sesi-2

Iimpawu ngenxa yokunqongophala kwemagniziyam zineendidi ezintathu.

Iimpawu zokuqala:

• Ukuphelelwa ngumdla wokutya
• Isicaphucaphu
• Ukuhlanza
• Ukudinwa
• Ubuthathaka

Iimpawu zokunqongophala okuphakathi:

• Ubumdaka
• Ukulinganisa
• Ukunciphisa izicubu kunye neekram
• Ukuxhuzula
• Ubuntu buyatshintsha
• Isingqisho sentliziyo esingaqhelekanga

Ukusilela kakhulu:

• Inqanaba eliphantsi le-calcium yegazi (hypocalcemia)
• Inqanaba eliphantsi le-potassium yegazi (hypokalemia)

Ezi ziimfuno zemihla ngemihla ze-magnesium:

Iintsana

• Ukuzalwa kwiinyanga ezi-6: 30 mg / ngosuku *
• Iinyanga ezi-6 ukuya kunyaka-1: 75 mg / ngosuku *

I-AI okanye uNgeniso olwaneleyo

Abantwana

• Uneminyaka eyi-1 ukuya kwe-3 ubudala: i-80 milligrams
• Iminyaka emi-4 ukuya kwe-8 ubudala: i-130 milligrams
• Iminyaka eli-9 ukuya kweli-13 ubudala: i-240 milligrams
• Uneminyaka eli-14 ukuya kweli-18 ubudala (amakhwenkwe): 410 milligrams
• Uneminyaka eli-14 ukuya kweli-18 ubudala (amantombazana): ama-milligram angama-360

Abantu abadala

• Amadoda amadala: 400 ukuya ku-420 milligrams
• Abantu abadala ababhinqileyo: 310 ukuya kuma-320 milligrams
• Ukukhulelwa: ama-milligram angama-350 ukuya kuma-400
• Abasetyhini abancancisayo: 310 ukuya ku-360 milligrams

Ukutya - i-magnesium

Amaziko kaZwelonke ezeMpilo. I-Magnesium: uxwebhu lwenyani lweengcali zezempilo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h5. Ukuhlaziywa kweSeptemba 26, 2018. Ifikeleleke ngoMeyi 20, 2019.

Yu ASL. Ukuphazamiseka kwemagnesium kunye ne-phosphorus. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; Ngo-2016: isahluko 119.