I-Magnesium yokuxhalaba: Ngaba iyasebenza?

Umxholo

• Ngaba i-magnesium inganceda ukulwa nexhala?
• Yeyiphi i-magnesium efanelekileyo yokuxhalaba?
• Ungayithatha njani i-magnesium yoxinzelelo
• Ukutya okuphezulu kwimagnesium
• Ngaba zikhona iziphumo ebezingalindelekanga zemagniziyam?
• Iimpawu zokugqithisa kwe-Magnesium
• Zeziphi ezinye izibonelelo zokuthatha i-magnesium?
• Ezinye izibonelelo

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

Ngaba i-magnesium inganceda ukulwa nexhala?

Enye yezona zimbiwa zininzi emzimbeni, i-magnesium idlala indima ebalulekileyo kwimisebenzi emininzi yomzimba kwaye inezibonelelo ezininzi zezempilo. Ukongeza kwezi zibonelelo, i-magnesium inokunceda njengonyango lwendalo loxinzelelo. Ngelixa ezinye izifundo ziyafuneka, kukho uphando olucebisa ukuba i-magnesium inokunceda ekulweni uxinzelelo.

Uphengululo luka-2010 lonyango lwendalo loxinzelelo lufumene ukuba i-magnesium inokuba lunyango loxinzeleloILakhan SE, et al. (2010). Ukutya okunezondlo kunye namayeza ezinto ezinxulumene noxinzelelo kunye noxinzelelo olunxulumene noxinzelelo: uphononongo lwenkqubo. INGXELO:

Kutshanje, uphononongo lwe-2017 olujonge kwizifundo ezili-18 ezahlukileyo zafumanisa ukuba i-magnesium iyalunciphisa uxinzelelo.UBoyle NB, et. al. (2017). Iziphumo zokuncedisa ngemagniziyam kuxinzelelo kunye noxinzelelo- Ukuphononongwa ngokuchanekileyo. INGXELO: 10.3390 / nu9050429 Olu phononongo lujonge uxinzelelo olungephi, uxinzelelo ngexesha lesandulela ukuya exesheni, uxinzelelo lwasemva kokubeleka, kunye noxinzelelo ngokubanzi. Izifundo bezisekwe kwiingxelo ezizezakho, ke iziphumo zizezakho. Uphengululo luye lwathi ukuqhubela phambili, ukulawulwa kwezilingo kuyafuneka ukuqinisekisa oku kufunyanisiweyo.

Ngokwolu phononongo, esinye sezizathu zokuba i-magnesium inokunceda ukunciphisa uxinzelelo kukuba inokuphucula ukusebenza kwengqondo. Uphando lubonisa ukuba i-magnesium idlala indima ebalulekileyo kulawulo lweeurotransmitters, ezithumela imiyalezo kuyo yonke ingqondo nomzimba. Le yindlela i-magnesium edlala ngayo indima kwimpilo ye-neurological.IKirkland A, okqhubekayo. (2018). Indima yemagniziyam kuphazamiseko lwe-neurological. INGXELO:

Uphando lufumene ukuba i-magnesium inokunceda kwimisebenzi yengqondo eyanciphisa uxinzelelo kunye noxinzelelo.ISartori SB, et al. (2012). Ukusilela kweMagnesium kubangela uxinzelelo kunye ne-HPA axis dysregulation: Ukumodareyitha ngonyango lweziyobisi. INGXELO: 10.1016 / j.neuropharm.2011.07.027 Kukholelwa ukuba ichaphazela inxenye yengqondo ebizwa ngokuba yi-hypothalamus, enceda ekulawuleni i-pituitary kunye ne-adrenal gland. Ezi ndlala zinoxanduva lokuphendula uxinzelelo.

Ukuba unengxaki yokuxhalaba, unokufuna ukuqaphela ukusebenzisa i-magnesium ukukunceda ukunciphisa iimpawu zakho.

Yeyiphi i-magnesium efanelekileyo yokuxhalaba?

I-Magnesium ihlala ibotshelelwe kwezinye izinto ukuze yenze kube lula emzimbeni ukuba uyifunxe. Iindidi ezahlukeneyo zemagniziyam zahlulwe ngokwezinto zokubopha. Iindidi ezahlukeneyo zemagniziyam zibandakanya:

• Magnesium glycinate. Ihlala isetyenziselwa ukunciphisa iintlungu zemisipha. Ivenkile yemagniziyam glycinate.
• Magnesium oxide. Ngokuqhelekileyo isetyenziselwa ukunyanga i-migraine kunye nokuqhaqha. Ivenkile yemagniziyam oxide.
• I-Magnesium citrate. Ifunxwe ngokulula ngumzimba kwaye ikwasetyenziselwa ukunyanga ukuqhina. Ivenkile ye-magnesium citrate.
• Magnesium chloride. Ifunxwe ngokulula ngumzimba. Ivenkile yemagniziyam chloride.
• Magnesium sulfate (Epsom ityuwa). Ngokubanzi, ngokulula ifunxwa ngumzimba kodwa inokufunxwa eluswini. Ivenkile yemagniziyam sulfate.
• I-Magnesium lactate. Ihlala isetyenziswa njengesongezo sokutya. Ivenkile yemagniziyam lactate.

Ngokwe-2017 yokuphononongwa kwezifundo, uninzi lwezifundo ezifanelekileyo kwimagniziyam kunye noxinzelelo zisebenzisa i-magnesium lactate okanye i-magnesium oxide.UBoyle NB, et. al. (2017). Iziphumo zokuncedisa ngemagniziyam kuxinzelelo kunye noxinzelelo- Ukuphononongwa ngokuchanekileyo. INGXELO: 10.3390 / nu9050429 Nangona kunjalo, kufuneka uphando oluthe kratya oluthelekisa iziphumo ezichasene noxinzelelo lweentlobo ezahlukeneyo zemagniziyam kuba kungacaci ukuba loluphi uhlobo lwemagniziyam olulungele uxinzelelo.

Ungayithatha njani i-magnesium yoxinzelelo

Ngokutsho kweOfisi yeZongezelelo zeZokutya, uphononongo luhlala lubonisa ukuba abantu abaninzi abafumani ngokwaneleyo i-magnesium kwizidlo zabo.IOfisi yeZongezelelo zokutya. (2018). I-Magnesium: Uxwebhu lwenyani lweengcali zezempilo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Abantu abaninzi banamanqanaba asezantsi e-magnesium.

Isibonelelo seMihla ngemihla esiCetyiswayo sabantu abadala siphakathi kwama-310 nama-420 mg.IOfisi yeZongezelelo zokutya. (2018). I-Magnesium: Uxwebhu lwenyani lweengcali zezempilo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ I-RDA ngqo iya kwahluka ngokuxhomekeke kubudala bakho kunye nesini. Enye i-magnesium iyafuneka ngexesha lokukhulelwa, njengoko ukukhulelwa kunokuchaphazela indlela umzimba wakho owuthatha ngayo iivithamini kunye neeminerali ezithile.

Ukuqinisekisa ukuba une-magnesium eyaneleyo ekutyeni kwakho, yitya ukutya okuphezulu kwimagniziyam.

Ukutya okuphezulu kwimagnesium

• imifuno enamagqabi
• iponyoponyo
• itshokholethi emnyama
• iimbotyi
• amazimba
• amandongomane
• iimbewu
  

Ukuba uthatha i-magnesium njengesongezelelo, izifundo ezibonisa ukuba i-magnesium inokuba nefuthe lokulwa noxinzelelo kusetyenziswa iidosi eziphakathi kwe-75 kunye ne-360 mg ngosuku, ngokokuphononongwa kwe-2017.

Kungcono ukubonisana nonyango ngaphambi kokuba uthathe naluphi na ukongezwa ukuze wazi idosi efanelekileyo kuwe.

Ngaba zikhona iziphumo ebezingalindelekanga zemagniziyam?

Ngelixa zimbalwa iziphumo ebezingalindelekanga ekuthatheni izongezo zemagniziyam, kuhlala kubalulekile ukuba ungathathi ngaphezulu kokongeza kunokuba ufuna.

NgokweOfisi yeZongezelelo zeZokutya, amaxabiso aphezulu e-magnesium kwimithombo yokutya akabeki mngcipheko njengoko izintso zihlala zikhupha i-magnesium engaphezulu kwinkqubo.IOfisi yeZongezelelo zokutya. (2018). I-Magnesium: Uxwebhu lwenyani lweengcali zezempilo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Nangona kunjalo, kunokwenzeka ukuba ugqithise ngaphezulu kwizongezo zemagniziyam.

I-National Academy of Medicine icebisa abantu abadala ukuba bangadluli kwi-350 mg yemagniziyam eyongezelelweyo ngosuku.IOfisi yeZongezelelo zokutya. (2018). I-Magnesium: Uxwebhu lwenyani lweengcali zezempilo.
ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Ngelixa i-magnesium eninzi inokudliwa ngohlobo lokutya, idosi ephezulu yezongezo inokubangela iziphumo ebezingalindelekanga.

Kwezinye izilingo, izifundo zovavanyo zinikwa idosi ephezulu. Kuya kufuneka uthathe ngaphezulu kwe-350 mg kuphela ngosuku ukuba ugqirha wakho ucebise idosi leyo. Ngaphandle koko unokuba ne-magnesium overdose.

Iimpawu zokugqithisa kwe-Magnesium

• urhudo
• isicaphucaphu
• ukugabha
• ukubanjwa kwe-cardiac
• uxinzelelo lwegazi oluphantsi
• ukungakhathali
• ubuthathaka bemisipha

Ukuba uyakholelwa ukuba ugqithile kwi-magnesium, nxibelelana noochwephesha kwezempilo kwangoko.

Zeziphi ezinye izibonelelo zokuthatha i-magnesium?

Zininzi izibonelelo zemagniziyam. Ukusuka kwimeko ephuculweyo ukuya kwimpilo yamathumbu, i-magnesium isebenza kuwo wonke umzimba. Izifundo zifumene ezinye iindlela ezininzi zemagniziyam inokunceda impilo yakho.UHigdon J, et al. (2019). Magnesium. lpi.oregonstate.edu/mic/minerals/magnesium

Ezinye izibonelelo

• ukuqhina unyango
• ukulala ngcono
• iintlungu ezincitshisiweyo
• unyango lwe-migraine
• ukunciphisa umngcipheko kuhlobo 2 lweswekile
• yehlisa uxinzelelo lwegazi
• ukuphucula isimo

I-Magnesium yinto ebalulekileyo yezimbiwa kunye nezibonelelo ezininzi. Ngelixa ubungqina obuninzi bufuneka ukuze kuqondwe ngokupheleleyo kwaye kuchazwe ukuba isebenza njani, i-magnesium ibonakala iyindlela efanelekileyo yokunyanga uxinzelelo. Thetha nengcali yezempilo ngaphambi kokuba uthathe naziphi na izongezo.