IMagnesium neswekile: Zinxulumene njani?

Umxholo

• Zeziphi iindidi zemagniziyam, kwaye yeyiphi engcono ukuba unomdla wesifo seswekile?
• Uyifumana njani ngakumbi i-magnesium kwisidlo sakho?
• Ezinye izibonelelo zempilo kwimagnesium
• Umngcipheko kunye neziphumo ebezingalindelekanga zokuthatha i-magnesium
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Magnesium sisondlo esibalulekileyo kwingqondo nasemzimbeni. Inceda ukumisela iswekile yegazi, phakathi kwezibonelelo zayo ezininzi. Nangona kunjalo ukusilela kwe-magnesium kuhlala kubonakala kubantu abanesifo seswekile.

Ukusilela kunokwenzeka ngohlobo 1 kunye nohlobo 2 lweswekile, kodwa kubonakala ngathi luhlobo 2. Kungenxa yokuba amanqanaba asezantsi wemagniziyam ayanyaniswa nokuxhathisa kwe-insulin.

Ukuba une-2 yeswekile, umzimba wakho uvelisa i-insulin, kodwa ayonelanga ukuhlangabezana neemfuno zakho. Oku kubizwa ngokuba kukunganyangeki kwe-insulin.

Abantu abanobuzaza be-insulin okanye ukumelana nabo baphulukana ne-magnesium egqithileyo kumchamo wabo, banegalelo kumanqanaba asezantsi esi sondlo.

Abanye abantu abanesifo seswekile sokuqala bakhula nokunganyangeki kwe-insulin. Oku kunokubabeka emngciphekweni wokunqongophala kwemagniziyam, nabo.

Ukuthatha isongezelelo se-magnesium, nangona kunjalo, kunokunyusa inqanaba legazi le-magnesium kunye nokuphucula ulawulo lweswekile. Ukuba unesifo seswekile ngaphambili, ukuxhaswa kunokuphucula iswekile yegazi kwaye kunokwenzeka ukuthintele uhlobo lweswekile yesi-2.

Zeziphi iindidi zemagniziyam, kwaye yeyiphi engcono ukuba unomdla wesifo seswekile?

Iindidi ezahlukeneyo zemagniziyam zibandakanya:

• nemagniziyam glycinate
• i-magnesium oxide
• i-magnesium chloride
• i-magnesium sulfate
• i-magnesium carbonate
• i-magnesium taurate
• i-magnesium citrate
• i-magnesium lactate
• i-magnesium gluconate
• Aspartate wemagniziyam
• i-magnesium isongelo

Izongezo zeMagnesium azidalwanga zilingana. Iindidi ezahlukeneyo zibhetele kwizigulo ezithile kwaye zinamaqondo ohlukeneyo okufunxa. Ezinye iintlobo zinyibilika ngokulula kulwelo, ukuvumela ukufakwa ngokukhawuleza emzimbeni.

Ngokwe-National Institutes of Health (NIH), ezinye izifundo ziye zafumanisa ukuba i-magnesium aspartate, i-citrate, i-lactate, kunye ne-chloride inezinga elingcono lokufunxa, xa kuthelekiswa ne-magnesium oxide kunye ne-sulfate.

Kodwa i-NIH ikwaxela ukuba xa abantu abanesifo seswekile esingalawulwa kakuhle banikwa i-1,000 milligrams (mg) ye-magnesium oxide ngosuku kuvavanyo lweklinikhi, babonisa ukuphucuka kulawulo lwe-glycemic emva kweentsuku ezingama-30.

Ngokufanayo, abantu abafumene i-300 mg ye-magnesium chloride ngemini babenokuphuculwa kokuzila ukutya kweglucose emva kweeveki ezili-16. Ukanti abo bafumana i-magnesium aspartate khange baphucule kulawulo lwe-glycemic emva kweenyanga ezintathu zokongezwa.

Zimbalwa kuphela izilingo zeklinikhi ezincinci ezivavanye izibonelelo zokuncedisa ngemagniziyam yeswekile. Olunye uphando luyafuneka ukumisela ngokuqinisekileyo olona hlobo lubalaseleyo lwe-magnesium kulawulo lweglucose.

Ukuba unesiphene, thetha nogqirha wakho ukuze ubone ukuba ukuxhaswa kukulungele na. I-Magnesium ifumaneka ngomlomo njengecapsule, ulwelo, okanye umgubo.

Inokungeniswa emzimbeni, okanye ifakwe phezulu kwaye ifakwe kwisikhumba ngeoyile kunye neekhrim.

Thenga izongezo zemagniziyam kwi-intanethi.

Uyifumana njani ngakumbi i-magnesium kwisidlo sakho?

Nangona ukuxhaswa kunokulungisa izinga eliphantsi legazi le-magnesium, unokwandisa izinga lakho ngokwemvelo ngokutya.

Inani lemihla ngemihla ye-magnesium yabasetyhini abadala yi-320 mg ukuya kwi-360 mg, kunye ne-410 mg ukuya kwi-420 mg yamadoda amadala, ngokwe-NIH.

Uninzi lwezityalo kunye neemveliso zezilwanyana zingumthombo obalaseleyo wemagniziyam:

• imifuno enamagqabi aluhlaza (isipinatshi, imifuno ekholekileyo, njl.
• iimbotyi
• amandongomane nembewu
• amazimba
• ipeanut butter
• Isiriyeli zesidlo sakusasa
• iavokhado
• ibele lenkukhu
• Inyama yenkomo engumgubo
• ibrokholi
• oatmeal
• iyogathi

Amanzi empompo, amanzi amaminerali, kunye namanzi asebhotileni ikwayimithombo ye-magnesium, nangona amanqanaba e-magnesium enokuhluka, kuxhomekeka kumthombo wamanzi.

Uvavanyo lwegazi olupheleleyo lwe-serum lunokufumanisa ukusilela kwe-magnesium. Iimpawu zokusilela zibandakanya ukuphelelwa ngumdla wokutya, isicaphucaphu, izihlunu, kunye nokudinwa.

Ezinye izibonelelo zempilo kwimagnesium

I-Magnesium ayincedi kuphela ukulawula iswekile yegazi. Ezinye izibonelelo zenqanaba legazi le-magnesium esempilweni zibandakanya:

• kunciphisa uxinzelelo lwegazi, olwehlisa umngcipheko wesifo sentliziyo kunye nokubetha
• ikhuthaza amathambo asempilweni
• kunciphisa ukubakho kwe-migraine rhoqo
• ukuphucula ukusebenza komthambo
• kunciphisa uxinzelelo kunye noxinzelelo
• kunciphisa ukudumba kunye nentlungu
• kunciphisa i-premenstrual syndrome

Umngcipheko kunye neziphumo ebezingalindelekanga zokuthatha i-magnesium

Ukuthatha i-magnesium eninzi kubeka umngcipheko othile kwimpilo. Inokuba nefuthe lokuhambisa isisu kwabanye abantu, okukhokelela kurhudo kunye necramp esiswini. Ke kubalulekile ukuthatha izongezo zemagniziyam njengoko kuyalelwe.

Iziphumo ebezingalindelekanga zinokwenzeka nge-magnesium carbonate, i-chloride, i-gluconate, kunye ne-oxide.

Ukuba isisu sakho asinakunyamezela izongezo zomlomo zemagniziyam, sebenzisa ioyile okanye ukhilimu endaweni yoko. Nangona kunjalo, kukho umngcipheko wokucaphuka kolusu. Vavanya indlela osabela ngayo ulusu lwakho ngokuqala usebenzise ukhilimu kwisiqwengana esincinci solusu.

Ukungenisa isixa esikhulu semagniziyam kunokukhokelela kwityhefu yemagniziyam. Le meko inokubulala. Iimpawu zetyhefu zibandakanya isicaphucaphu, ukugabha, ukuphefumla nzima, ukubetha kwentliziyo ngendlela engaqhelekanga, kunye nokubanjwa kwentliziyo.

Umsebenzi ombi wezintso ubangela umngcipheko kwityhefu yemagniziyam ngenxa yokungakwazi kwezintso ukususa i-magnesium emzimbeni.

Iziphumo ebezingalindelekanga azenzeki xa usitya isixa esikhulu semagniziyam ngokutya. Umzimba uyakwazi ukuphelisa ubungakanani bemagniziyam yendalo ngokuchama.

Dibana nogqirha wakho ngaphambi kokuba uthathe isongezelelo ukuba uthatha amayeza kagqirha. Oku kunokuthintela ukuhlangana kweziyobisi okunokwenzeka.

Ukuthatha

Ukuba unesifo seswekile okanye isifo seswekile, xoxa malunga nokwenzeka kwesiphene semagniziyam nogqirha wakho. Ukulungisa ukusilela kunganakho ukuphucula inqanaba leswekile yegazi, kukunceda ulawule imeko yakho ngcono.