Imilinganiselo yeMagnesium: Ufanele ukuthatha malini ngosuku?

Umxholo

• Kucetyiswa isixa semihla ngemihla
• Iindidi zezongezo zemagniziyam
• Magnesium gluconate
• Magnesium oxide
• I-Magnesium citrate
• Magnesium chloride
• Magnesium hayidroksayidi
• Aspartate yeMagnesium
• Magnesium glycinate
• Idosi yokuqhinwa
• Isisombululo sokulala
• Isisombululo sokulawulwa kweswekile yegazi
• Isisombululo sokunciphisa iicramps
• Isisombululo soxinzelelo
• Isisombululo sokuphucula ukusebenza komthambo
• Isisombululo sokuphucula iimpawu ze-PMS
• Isisombululo semigraines
• Iziphumo ebezingalindelekanga ezinokubakho, iinkxalabo kunye nezilumkiso
• Umgca wezantsi

I-Magnesium yiminerali ekufuneka uyiphile impilo.

Kubalulekile kwimisebenzi emininzi emzimbeni wakho, kubandakanya amandla emetabolism kunye neprotein synthesis. Ikwanegalelo ekusebenzeni kwengqondo efanelekileyo, impilo yethambo, kunye nentliziyo kunye nomsebenzi wemisipha ().

I-Magnesium ifunyanwa ngokwendalo kukutya okufana namandongomane, imifuno eluhlaza kunye nemveliso yobisi (2).

Ukuxhaswa ngale nto ibaluleke kakhulu kuye kwaxhamla kwizibonelelo ezininzi, kubandakanya ukuqunjelwa kunye nokuphuculwa kommiselo weswekile yegazi kunye nokulala.

Eli nqaku liphonononga iindidi ezahlukeneyo zokuncedisa i-magnesium kunye nendlela yokujonga eyona idosi yemihla ngemihla kwiimfuno zakho.

Kucetyiswa isixa semihla ngemihla

I-Magnesium ibalulekile ekugcineni impilo efanelekileyo.

Nangona kunjalo, ukutya okuphantsi kwe-magnesium kuqhelekile.

Ngokuyintloko ifunyanwa kubantu abalandela ukutya okuqhelekileyo kwaseNtshona, okuqulathe ukutya okucutshungulwayo kunye neenkozo ezisulungekileyo kwaye abanako ukuswela ukutya okufana nemifuno eluhlaza enamagqabi kunye nemidumba, ebonelela ngemagniziyam kunye nezinye izakha mzimba ezibalulekileyo (,).

Itheyibhile engezantsi ibonisa isibonelelo semihla ngemihla esicetyiswayo (i-RDA) okanye ukutya okwaneleyo (i-AI) yemagnesium kubantu abadala, kwiintsana nakubantwana (2).

Kwabafazi abakhulelweyo abaneminyaka eyi-18 okanye ngaphezulu, iimfuno zonyuswa zaya kwi-350-360 mg ngosuku (2).

Izifo ezithile kunye neemeko zinxulunyaniswa nokusilela kwe-magnesium, kubandakanya uxinzelelo lwegazi oluphezulu, uhlobo lwe-2 yeswekile, kunye notywala (,,).

Ukuthatha isongezelelo se-magnesium kunokunceda ukunyusa amanqanaba e-magnesium kwabo banomngcipheko ophezulu wokusilela okanye bangatyi ngokwaneleyo ngokutya kwabo.

Isibonelelo semihla ngemihla esinconywayo (RDA) semagniziyam kubantu abadala ngama-310-420 mg kuxhomekeke kubudala nakwisini.

Iindidi zezongezo zemagniziyam

Iindlela ezininzi zokuncedisa ngemagniziyam ziyafumaneka.

Into ebaluleke kakhulu ukuba uyiqwalasele ngaphambi kokuthatha isigqibo malunga nesongezelelo yinqanaba lokunyusa, okanye indlela isongezelelo esithathwa ngayo ngumzimba wakho.

Nazi iinkcazo ezimfutshane zezona zinto zixhaphakileyo zemagniziyam.

Magnesium gluconate

I-Magnesium gluconate ivela kwityuwa yemagniziyam ye-gluconic acid. Kwiigundane, kubonisiwe ukuba kunelona zinga liphezulu lokufunxa phakathi kwezinye iintlobo zezongezo zemagniziyam ().

Magnesium oxide

I-Magnesium oxide inexabiso eliphezulu kakhulu, okanye eyona nto, i-magnesium ngokobunzima. Nangona kunjalo, ingangeni kakuhle. Izifundo zifumanise ukuba i-magnesium oxide ngokuyimfuneko ayinakunyibilika emanzini, isenza ukuba amazinga okufunxa asezantsi (,).

I-Magnesium citrate

Kwi-magnesium citrate, i-magnesium kwifom yetyuwa idityaniswe ne-citric acid. I-Magnesium citrate ifunxwe kakuhle ngumzimba kwaye inokunyibilika okuphezulu emanzini, oko kuthetha ukuba idibanisa kakuhle nolwelo ().

I-Magnesium citrate ifumaneka kwifom yepilisi kwaye isetyenziswa rhoqo njenge-saline laxative ngaphambi kwe-colonoscopy okanye utyando olukhulu.

Magnesium chloride

Njenge-magnesium gluconate kunye ne-citrate, i-magnesium chloride iye yaqwalaselwa ukuba ifunxwe kakuhle ngumzimba (2).

Ikwafumaneka njengeoyile enokusetyenziselwa phezulu, kodwa izifundo ezizezinye ziyafuneka ukuze kuqondwe ngokupheleleyo ukuba imagnesium kule fomu ifunxwa njani ngolusu ().

Magnesium hayidroksayidi

I-Magnesium hydroxide, ekwabizwa ngokuba lubisi lwe-magnesia, isetyenziswa njenge-laxative ukunyanga ukuqhina kunye nakwezinye i-antacids zokunyanga isitshisa (2,).

Aspartate yeMagnesium

I-Magnesium aspartate yenye into exhasa i-magnesium enokufunyanwa kakhulu ngumzimba womntu (,).

Magnesium glycinate

I-Magnesium glycinate ibonakalisiwe inezinga elifanelekileyo lokufunxa ngaphandle kwesiphumo esincinci se-laxative.

Oku kunokwenzeka ngenxa yokuba ifunxwe kwindawo eyahlukileyo yamathumbu akho, xa kuthelekiswa nezinye iindlela ezininzi zokuncedisa ngemagniziyam ().

Iindidi ezininzi zezongezo zemagniziyam ziyafumaneka. Kubalulekile ukuqaphela inqanaba lokufunxwa kwezixhobo ngaphambi kokuthenga.

Idosi yokuqhinwa

Nokuba ulwa nokuqunjelwa ngamandla okanye ngokunganyangekiyo, kunokuba nzima.

I-Magnesium citrate kunye ne-magnesium hydroxide ziimpawu ezimbini zemagniziyam ezisetyenziselwa ukukhuthaza ukuhamba kwamathumbu ().

I-Magnesium hydroxide, okanye ubisi lwe-magnesia, isebenza njenge-laxative ngokudonsa amanzi emathunjini akho, okunceda ukuthambisa isitulo sakho kunye nokwenza lula ukuhamba kwayo.

Umthamo ocetyiswayo uxhomekeke kwimveliso. Soloko ulandela imiyalelo yedosi (17).

Ukugqithisa ukungenisa okucetyiswayo kunokubangela urhudo olunamanzi okanye ukungalingani kwe-electrolyte.

Ngenxa yempembelelo yayo yokuhambisa isisu, ubisi lwe-magnesia luqhele ukusetyenziselwa ukunyanga ukuqhina okuqatha kwaye akuqhelekanga kucetyiswa iimeko ezingapheliyo.

I-Magnesium citrate yenye into yokuncedisa i-magnesium esetyenziselwa ukunyanga ukuqhina.

Kungcono ukufunxwa kwaye inefuthe le-laxative ethambileyo kune-magnesium hydroxide ().

Idosi esemgangathweni ye-magnesium citrate yi-240 ml ngosuku, enokuxutywa namanzi kwaye ithathwe ngomlomo.

I-Magnesium citrate kunye ne-magnesium hydroxide zizinto eziqhelekileyo zemagnesium ezisetyenziselwa ukunyanga ukuqhina. Iziphumo ezilungileyo, soloko ulandela izindululo zedosi esemgangathweni kwileyibhile.

Isisombululo sokulala

Amanqanaba afanelekileyo e-magnesium kubalulekile ukulala kakuhle ebusuku. I-Magnesium inokunceda ingqondo yakho ukuba iphumle kwaye umzimba wakho uphumelele ukulala ngokunzulu, nokubuyisela kwimeko yesiqhelo.

Ngapha koko, uphononongo kwiigundane lubonakalisile ukuba amanqanaba aphezulu e-magnesium akhokelele kumgangatho wokulala ongalunganga ().

Okwangoku, inani elilinganiselweyo lezifundo lifundile iziphumo zokuncedisa ngemagnesium kumgangatho wokulala, isenza ukuba kube nzima ukucebisa idosi yemihla ngemihla.

Nangona kunjalo, kolunye uphononongo, abantu abadala abafumene i-414 mg ye-magnesium oxide kabini yonke imihla (i-500 mg ye-magnesium ngosuku) babenomgangatho wokulala ongcono, xa kuthelekiswa nabantu abadala abafumene i-placebo ().

Ngokusekwe kuphando olunqunyelweyo, ukuthatha i-500 mg yemagniziyam mihla le kunokuphucula umgangatho wokulala.

Isisombululo sokulawulwa kweswekile yegazi

Abantu abanesifo seswekile banokubanamazinga asezantsi e-magnesium (,).

Amanqanaba eswekile egazi aphezulu anokunyusa ilahleko yemagniziyam ngomchamo, abangele amanqanaba e-magnesium asezantsi egazini lakho.

Izifundo zibonise ukuba izongezo zemagniziyam zinokunceda ukulawula iswekile yegazi ngokulawula isenzo se-insulin ().

I-insulin yihomoni enceda ukulawula amanqanaba eswekile yegazi ngokusayina iiseli zakho ukuba zithathe iswekile egazini lakho.

Olunye uphononongo lufumanise ukuba ukongeza nge-2,500 mg ye-magnesium kwisisombululo se-magnesium chloride mihla le ekuphuculeni ubuntununtunu be-insulin kunye nokuzila amanqanaba eswekile yegazi kubantu abanesifo seswekile sesi-2 kunye namanqanaba asezantsi e-magnesium kwisiseko ().

Nangona kunjalo, olunye uphononongo lufumanise ukuba abantu abafumene yonke imihla i-20.7 mmol yemagnesium oxide yemihla ngemihla khange babonakalise kuphuculo kummiselo weswekile yegazi.

Oko kwathethi, abo bafumana idosi ephezulu ye-magnesium oxide (41.4 mmol yonke imihla) babonisa ukwehla kwe-fructosamine, umlinganiso ophakathi weswekile yegazi lomntu ngaphezulu kweeveki ezi-2-3 ().

Abaphandi bagqibe kwelokuba ukongezwa kwexesha elide kwemagnesium kumachiza aphezulu kunesiqhelo kunokunceda kulawulo lweglucose yegazi, kodwa izifundo ziyaqhubeka ().

Amanani aphakamileyo kakhulu e-2,500 mg ye-magnesium yongezwa yonke imihla ibonakalisiwe ukuphucula amanqanaba eglucose yegazi kwizigulana ezinesifo seswekile, kodwa uphando olongezelelweyo luyafuneka.

Isisombululo sokunciphisa iicramps

Iimeko ezininzi zinokubangela inkampu yemisipha.

Kuba i-magnesium sisitshixo ekusebenzeni kwemisipha, ukusilela kunokubangela ukuphambana kwezihlunu ezibuhlungu.

Izongezo zeMagnesium zihlala zithengiswa ukunqanda okanye ukuphucula ukuxilwa kwemisipha.

Nangona uphando ngezongezelelo zemagniziyam zokuxhuzula kwezihlunu zixubene, olunye uphononongo lufumanise ukuba abathathi-nxaxheba abafumana i-300 mg yemagniziyam mihla le kwiiveki ezi-6 baxele amaqokobhe emisipha ambalwa, xa kuthelekiswa nabo bafumana i-placebo ().

Olunye uphononongo luqaphele ukubanakho kwezongezelelo zemagniziyam ukunciphisa isantya seekram zomlenze ngexesha lokukhulelwa. Abasetyhini abathathe i-300 mg yemagniziyam mihla le banamava okuba shushu kunye neempawu zokuqaqamba komlenze, xa kuthelekiswa nabasetyhini abathathe indawo ye-placebo ().

Nangona uphando oluthe kratya luyafuneka kwimagnesium kunye necramp cramps, ukuthatha i-300 mg yemagniziyam imihla ngemihla kubonisiwe ukunciphisa iimpawu.

Isisombululo soxinzelelo

Izifundo zibonise ukuba ukusilela kwe-magnesium kunokunyusa umngcipheko wokudakumba ().

Ngapha koko, ukuthatha isongezelelo se-magnesium kunokuphucula iimpawu zokudakumba kwabanye abantu.

Olunye uphononongo lufumanise ukuba ukuthatha i-248 mg ye-magnesium chloride iphucule iimpawu zokudakumba kwabo banokudakumba okuphakathi ukuya kokuphakathi ().

Ngaphaya koko, olunye uphononongo lufumanise ukuba ukuthatha i-450 mg ye-magnesium chloride yayisebenza njenge-anti-depressant ekuphuculeni iimpawu zoxinzelelo ().

Ngelixa izongezo zemagniziyam zinokuphucula ukudakumba kwabo banesiphene semagniziyam, uphando oluthe kratya luyafuneka ukuze bazi ukuba banokuphelisa ukudakumba kwabo banamanqanaba aqhelekileyo wemagniziyam.

Ukuxhaswa nge-248-450 mg ye-magnesium ngosuku kuye kwaboniswa ukuphucula imizwa kwizigulane ezinexinzelelo kunye namazinga aphantsi e-magnesium.

Isisombululo sokuphucula ukusebenza komthambo

Izifundo ezahlukeneyo kwizongezelelo zemagniziyam 'ekusebenzeni komsebenzi ziye zabonisa ukuba amandla okuphucula ubukhulu becala asekwe kumthamo.

Umzekelo, izifundo ezibini ezisebenzisa iidosi ze-126-250 mg ye-magnesium mihla le ayibonisanga lutshintsho lubonakalayo ekusebenzeni komthambo okanye ekuzuzeni kwezihlunu.

Abaphandi bagqiba kwelokuba naziphi na izibonelelo zokuxhasa nge-magnesium kwezi dosi zazingenamandla ngokwaneleyo ukuba zingafunyanwa (,).

Nangona kunjalo, olunye uphononongo lufumanise ukuba abadlali bevolleyball abathathe i-350 mg yemagnesium ngemini babonisa ukuphucuka kokusebenza kwezemidlalo, xa kuthelekiswa neqela lolawulo ().

Ukuxhaswa nge-magnesium kwiidosi ze-350 mg okanye ngaphezulu ngosuku kunokunyusa ukusebenza komthambo.

Isisombululo sokuphucula iimpawu ze-PMS

I-Premenstrual syndrome (i-PMS) liqela leempawu, kubandakanya ukugcinwa kwamanzi, ukuphazamiseka, kunye neentloko, uninzi lwabasetyhini olufumana malunga neeveki ezi-1-2 ngaphambi kwexesha labo.

Ukuxhaswa nge-magnesium kubonisiwe ukuphucula iimpawu ze-PMS.

Olunye uphononongo lufumanise ukuba ukuthatha i-200 mg ye-magnesium oxide yemihla ngemihla yokugcina ukugcinwa kwamanzi okunxulunyaniswa ne-PMS ().

Olunye uphononongo luchaze ukuba ukuthatha i-360 mg ye-magnesium imihla ngemihla iphucule iimpawu ze-PMS ezinxulunyaniswa notshintsho lwemood kunye neemood ().

Imilinganiselo yeMagnesium ye-200-360 mg mihla le ibonakalisiwe ukuphucula iimpawu ze-PMS kwabasetyhini, kubandakanya imood kunye nokugcinwa kwamanzi.

Isisombululo semigraines

Abantu abanamava e-migraines banokuba semngciphekweni wokunqongophala kwemagniziyam ngenxa yezinto ezininzi, kubandakanya ukungakwazi kwemfuza ukufumana i-magnesium ngokufanelekileyo okanye ukwanda kokukhutshwa kwemagniziyam ngenxa yoxinzelelo ().

Olunye uphononongo lufumanise ukuba ukongeza nge-600 mg ye-magnesium citrate incede ukunciphisa ubukhulu kunye nobukrakra be-migraines ().

Olunye uphononongo lubonise ukuba idosi efanayo yemihla ngemihla ithambekele ekunciphiseni ukubakho kwe-migraine ().

Ukongezwa kunye ne-600 mg ye-magnesium imihla ngemihla ibonakalisiwe ukukhusela kunye nokunciphisa ubunzima kunye nexesha le-migraine.

Iziphumo ebezingalindelekanga ezinokubakho, iinkxalabo kunye nezilumkiso

I-National Academy of Medicine icebisa ukuba ingagqithi kwi-350 mg yemagniziyam eyongezelelweyo ngosuku (2).

Nangona kunjalo, izifundo ezininzi zibandakanye iidosi eziphezulu zemihla ngemihla.

Kucetyiswa ukuba uthathe kuphela isongezelelo se-magnesium yemihla ngemihla ebonelela ngaphezulu kwe-350 mg ngelixa uphantsi kolawulo lwezonyango.

Nangona ityhefu yemagniziyam inqabile, ukuthatha izongezo ezithile zemagniziyam ngeedosi eziphezulu kunokubangela urhudo, isicaphucaphu, kunye nokuxinana esiswini.

Izongezo zeMagnesium zinokusebenzisana namanye amayeza, kubandakanya i-antibiotics kunye ne-diuretics (2).

Ityhefu yeMagnesium ayinqabile, kodwa qiniseka ukuba uthetha nomboneleli wakho wezempilo ngaphambi kokuba uqale ukongeza ngaphezulu kwe-350 mg yonke imihla.

Umgca wezantsi

I-Magnesium ibandakanyeka ngaphezulu kweempendulo ze-300 emzimbeni wakho kwaye kubalulekile ekugcineni impilo entle.

I-RDA ye-magnesium yi-310-420 mg yabantu abadala ngokuxhomekeke kubudala nakwisini.

Ukuba ufuna isongezelelo, iingcebiso zedosi zinokwahluka ngokuxhomekeka kwiimfuno zakho, ezinje ukuphucula ukuqhina, ukulala, izihlunu, okanye uxinzelelo.

Uninzi lwezifundo lufumene iziphumo ezilungileyo ngeedosi zemihla ngemihla eziyi-125-2,500 mg.

Nangona kunjalo, kungcono ukubonisana nomboneleli wakho wezempilo ngaphambi kokuba uthathe isongezelelo, ngakumbi kwiidosi eziphezulu.