I-Magnesium ekudleni

I-Magnesium iyiminerali ebalulekile yokudla komuntu.

I-Magnesium iyadingeka ngaphezulu kokuphendula okungu-300 kwamakhemikhali emzimbeni. Kuyasiza ukugcina ukusebenza kwe-nerve ne-muscle okujwayelekile, kusekela amasosha omzimba aphilile, kugcina ukushaya kwenhliziyo kungazinzile, futhi kusiza amathambo ukuthi aqhubeke eqinile. Kuyasiza futhi ukulungisa amazinga eglucose egazini. Isiza ekukhiqizeni amandla namaprotheni.

Kukhona ucwaningo oluqhubekayo ngendima ye-magnesium ekuvimbeleni nasekulawuleni ukuphazamiseka okufana nomfutho wegazi ophezulu, isifo senhliziyo, nesifo sikashukela. Kodwa-ke, ukuthatha izithasiselo ze-magnesium okwamanje akululeki. Ukudla okunamaprotheni amaningi, i-calcium, noma uvithamini D kuzokhulisa isidingo se-magnesium.

Iningi le-magnesium yokudla ivela kwimifino eluhlaza, emnyama. Okunye ukudla okuyimithombo emihle ye-magnesium yile:

• Izithelo (ezifana nobhanana, amabhilikosi omisiwe, nokwatapheya)
• Amantongomane (njengama-alimondi namasheya)
• Uphizi nobhontshisi (imidumba), imbewu
• Imikhiqizo ye-Soy (efana nofulawa wesoya kanye ne-tofu)
• Izinhlamvu eziphelele (njengelayisi elinsundu namabele)
• Ubisi

Imiphumela emibi etholakala ekudleni okuphezulu kwe-magnesium ayijwayelekile. Umzimba ngokuvamile ususa amanani athe xaxa. I-Magnesium ngokweqile kwenzeka kakhulu lapho umuntu eyi:

• Ukuthatha amaminerali amaningi kakhulu kwifomu lokwengeza
• Ukuthatha imishanguzo ethile

Yize ungahle ungatholi i-magnesium eyanele ekudleni kwakho, kuyaqabukela ukuthi untule ngempela i-magnesium. Izimpawu zokushoda okunjalo zifaka:

• Hyperexcitability
• Ubuthakathaka bemisipha
• Ukulala

Ukuntuleka kwe-magnesium kungenzeka kubantu abasebenzisa kabi utshwala noma kulabo abamunca i-magnesium encane kufaka phakathi:

• Abantu abanesifo samathumbu noma ukuhlinzwa okubangela i-malabsorption
• Abantu abadala asebekhulile
• Abantu abanesifo sikashukela sohlobo 2

Izimpawu ngenxa yokushoda kwe-magnesium zinezigaba ezintathu.

Izimpawu zokuqala:

• Ukuphelelwa isifiso sokudla
• Isicanucanu
• Ukuhlanza
• Ukukhathala
• Ubuthakathaka

Izimpawu zokuntuleka okulingene:

• Ubudikadika
• Ukulinganisa
• Ukuncipha kwemisipha namajaqamba
• Ukuquleka
• Ubuntu buyashintsha
• Isigqi senhliziyo esingajwayelekile

Ukuntuleka okukhulu:

• Izinga le-calcium ephansi yegazi (hypocalcemia)
• Izinga eliphansi le-potassium yegazi (i-hypokalemia)

Lezi izidingo ezidingekayo zansuku zonke ze-magnesium:

Izinsana

• Ukuzalwa izinyanga eziyisithupha: 30 mg / usuku *
• Izinyanga eziyi-6 kuya onyakeni ongu-1: 75 mg / ngosuku *

I-AI noma Ukudla okwanele

Izingane

• Unyaka owodwa kuya kwemi-3 ubudala: ama-milligram angama-80
• Uneminyaka engu-4 kuya kwengu-8 ubudala: ama-milligram ayi-130
• Iminyaka eyi-9 kuya kwengu-13 ubudala: ama-milligram angama-240
• Uneminyaka engu-14 kuya kwengu-18 (abafana): ama-milligram angama-410
• Uneminyaka engu-14 kuya kwengu-18 ubudala (amantombazane): ama-milligram angama-360

Abantu abadala

• Abesilisa abadala: ama-milligram angama-400 kuya ku-420
• Abesifazane abadala: 310 kuya ku-320 milligrams
• Ukukhulelwa: ama-milligram angama-350 kuya kwangama-400
• Abesifazane abancelisayo: 310 kuya ku-360 milligrams

Ukudla - i-magnesium

National Institutes of Health iwebhusayithi. I-Magnesium: ishidi lamaqiniso labasebenzi bezempilo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h5. Kubuyekezwe uSepthemba 26, 2018. Kufinyelelwe ngoMeyi 20, 2019.

Yu ASL. Ukuphazamiseka kwemagnesium ne-phosphorus. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 119.