I-Magnesium Yokukhathazeka: Ingabe Iyasebenza?

-Delile

• Ngabe i-magnesium ingasiza ukulwa nokukhathazeka?
• Iyiphi i-magnesium engcono kakhulu yokukhathazeka?
• Ungayithatha kanjani i-magnesium yokukhathazeka
• Ukudla okuphezulu nge-magnesium
• Ingabe kukhona imiphumela emibi ye-magnesium?
• Izimpawu zokudlula ngokweqile kweMagnesium
• Yiziphi ezinye izinzuzo zokuthatha i-magnesium?
• Ezinye izinzuzo

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ngabe i-magnesium ingasiza ukulwa nokukhathazeka?

Enye yamaminerali amaningi kakhulu emzimbeni, i-magnesium idlala indima ebalulekile emisebenzini eminingi yomzimba futhi inezinzuzo eziningi zezempilo. Ngaphezu kwalezi zinzuzo, i-magnesium ingasiza njengokwelashwa kwemvelo kokukhathazeka. Ngenkathi kudingeka izifundo ezengeziwe, kukhona ucwaningo oluphakamisa ukuthi i-magnesium ingasiza ekulweni nokukhathazeka.

Ukubuyekezwa kokwelapha kwemvelo ngo-2010 kokukhathazeka kuthole ukuthi i-magnesium ingaba yindlela yokwelapha ukukhathazeka.ULakhan SE, et al. (2010). Izithako zokudla okunomsoco nezemithi zokukhathazeka nokukhathazeka okuhlobene nokukhathazeka: ukubuyekezwa okuhlelekile. INGABE:

Muva nje, ukubuyekezwa kuka-2017 okwakubheke izifundo ezi-18 ezahlukahlukene kwathola ukuthi i-magnesium yehlise ukukhathazeka.UBoyle NB, et. al. (2017). Imiphumela yokwengezwa kwe-magnesium ekukhathazekeni okuphathekayo nasekucindezelekeni - Ukubuyekezwa okuhlelekile. INGXENYE: 10.3390 / nu9050429 Lezi zifundo zibheke ukukhathazeka okuncane, ukukhathazeka ngesikhathi se-premenstrual syndrome, ukukhathazeka kwangemva kokubeletha, kanye nokukhathazeka okujwayelekile. Lezi zifundo zazincike kwimibiko yakho uqobo, ngakho imiphumela ingeyakho. Ukubuyekezwa kuthiwe kudingeka ezinye izivivinyo ezilawulwayo ukuqinisekisa lokhu okutholakele.

Ngokwalokhu kubuyekeza, esinye sezizathu zokuthi kungani i-magnesium ingasiza ekwehliseni ukukhathazeka ukuthi ingathuthukisa ukusebenza kobuchopho. Ucwaningo lukhombisa ukuthi i-magnesium idlala indima ebalulekile ekulawuleni ama-neurotransmitters, athumela imiyalezo ebuchosheni nasemzimbeni. Le yindlela i-magnesium ebamba ngayo iqhaza empilweni yezinzwa.IKirkland A, et al. (2018). Indima ye-magnesium ezinkingeni zezinzwa. INGABE:

Ucwaningo luthole ukuthi i-magnesium ingasiza ngemisebenzi yobuchopho eyehlisa ukucindezeleka nokukhathazeka.USartori SB, et al. (2012). Ukushoda kweMagnesium kudala ukukhathazeka kanye ne-HPA axis dysregulation: Modulation by the therapeutic drug treatment. INGXENYE: 10.1016 / j.neuropharm.2011.07.027 Kukholakala ukuthi kuthinta ingxenye ethile yobuchopho ebizwa ngokuthi i-hypothalamus, esiza ukulawula izindlala zezindlala kanye nezindlala. Lezi zindlala zibhekene nempendulo yakho ekucindezelekeni.

Uma unesifo sokukhathazeka, ungahle uthande ukucabanga ukusebenzisa i-magnesium ukusiza ukunciphisa izimpawu zakho.

Iyiphi i-magnesium engcono kakhulu yokukhathazeka?

Imagnesium ivame ukuboshelwa kwezinye izinto ukuze yenze kube lula emzimbeni ukuthi uyimunce. Izinhlobo ezahlukahlukene ze-magnesium zihlukaniswe ngokwezi zinto ezihlanganisayo. Izinhlobo ezahlukene ze-magnesium zifaka:

• Magnesium glycinate. Imvamisa isetshenziselwa ukunciphisa ubuhlungu bemisipha. Thenga i-magnesium glycinate.
• Magnesium oxide. Imvamisa isetshenziselwa ukwelapha i-migraines nokuqunjelwa. Thenga i-magnesium oxide.
• I-Magnesium citrate. Umuncwa kalula ngumzimba futhi usetshenziselwe ukwelapha ukuqunjelwa. Thenga i-magnesium citrate.
• Magnesium chloride. Kumuncwa kalula umzimba. Thenga i-magnesium chloride.
• Magnesium sulfate (Epsom usawoti). Ngokuvamile, umzimba umuncwa kalula kepha ungangena esikhunjeni. Thenga i-magnesium sulfate.
• I-Magnesium lactate. Imvamisa isetshenziswa njengesengezo sokudla. Thenga i-magnesium lactate.

Ngokuya ngokubuyekezwa kwezifundo zango-2017, iningi lezifundo ezifanele kwi-magnesium nokukhathazeka zisebenzisa i-magnesium lactate noma i-magnesium oxide.UBoyle NB, et. al. (2017). Imiphumela yokwengezwa kwe-magnesium ekukhathazekeni okuphathekayo nasekucindezelekeni - Ukubuyekezwa okuhlelekile. INGXENYE: 10.3390 / nu9050429 Kodwa-ke, kudingeka izifundo eziningi eziqhathanisa imiphumela yokulwa nokukhathazeka yezinhlobo ezahlukahlukene ze-magnesium ngoba akucaci ukuthi yiluphi uhlobo lwe-magnesium olulungele ukukhathazeka.

Ungayithatha kanjani i-magnesium yokukhathazeka

Ngokusho kwe-Office of Dietary Supplements, ucwaningo luhlala lukhombisa ukuthi abantu abaningi abayitholi i-magnesium eyanele ekudleni kwabo.IHhovisi Lezithako Zokudla. (2018). I-Magnesium: Ishidi lamaqiniso labasebenzi bezempilo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Abantu abaningi banamazinga aphansi we-magnesium.

I-Recommended Daily Allowance (RDA) yabantu abadala iphakathi kuka-310 no-420 mg.IHhovisi Lezithako Zokudla. (2018). I-Magnesium: Ishidi lamaqiniso labasebenzi bezempilo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ I-RDA ngqo izohluka ngokuya ngeminyaka yakho nobulili. I-magnesium eyengeziwe iyadingeka futhi ngesikhathi sokukhulelwa, ngoba ukukhulelwa kungathinta ukuthi umzimba wakho umunca kanjani amavithamini namaminerali athile.

Ukuqinisekisa ukuthi une-magnesium eyanele ekudleni kwakho, yidla ukudla okune-magnesium eningi.

Ukudla okuphezulu nge-magnesium

• imifino eluhlaza
• ukwatapheya
• ushokoledi omnyama
• imidumba
• okusanhlamvu okuphelele
• amantongomane
• imbewu
  

Uma uthatha i-magnesium njengesengezo, izifundo ezikhombise ukuthi i-magnesium ingaba nemiphumela yokulwa nokukhathazeka ngokuvamile isebenzisa imithamo ephakathi kuka-75 no-360 mg ngosuku, ngokusho kokubuyekezwa kuka-2017.

Kungcono uthintane nodokotela ngaphambi kokuthatha noma isiphi isengezo ukuze wazi umthamo ofanele wakho.

Ingabe kukhona imiphumela emibi ye-magnesium?

Ngenkathi kunemiphumela emibi embalwa ekuthatheni izithasiselo ze-magnesium, ngaso sonke isikhathi kubalulekile ukuthi ungathathi okuningi kwanoma yisiphi isengezo kunalokho okudingayo empeleni.

Ngokusho kwe-Office of Dietary Supplements, amanani aphezulu we-magnesium emithonjeni yokudla ayibeki ubungozi njengoba izinso zivame ukukhipha i-magnesium eyengeziwe ohlelweni.IHhovisi Lezithako Zokudla. (2018). I-Magnesium: Ishidi lamaqiniso labasebenzi bezempilo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Kodwa-ke, kungenzeka ukweqisa izidakamizwa kuma-magnesium supplements.

INational Academy of Medicine yeluleka abantu abadala ukuthi bangadluli kuma-350 mg we-magnesium eyengeziwe ngosuku.IHhovisi Lezithako Zokudla. (2018). I-Magnesium: Ishidi lamaqiniso labasebenzi bezempilo.
ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Ngenkathi i-magnesium eningi ingadliwa ngendlela yokudla, isilinganiso esiphezulu sezithasiselo singadala imiphumela emibi.

Kwezinye izilingo, izifundo zokuhlolwa zinikezwa isilinganiso esiphezulu. Kufanele uthathe kuphela ngaphezu kuka-350 mg ngosuku uma udokotela wakho encoma lowo mthamo. Ngaphandle kwalokho ungaba nokudlula ngokweqile kwe-magnesium.

Izimpawu zokudlula ngokweqile kweMagnesium

• isifo sohudo
• isicanucanu
• ukuhlanza
• ukuboshwa kwenhliziyo
• umfutho wegazi ophansi
• ukukhathala
• ubuthakathaka bemisipha

Uma ukholwa ukuthi weqise i-magnesium, xhumana nesisebenzi sezempilo ngokushesha.

Yiziphi ezinye izinzuzo zokuthatha i-magnesium?

Kunezinzuzo eziningi ze-magnesium. Kusukela esimweni esithuthukisiwe kuya empilweni yamathumbu, i-magnesium isebenza kuwo wonke umzimba. Izifundo zithole ezinye izindlela eziningi i-magnesium engasiza impilo yakho.UHigdon J, et al. (2019). Magnesium. lpi.oregonstate.edu/mic/minerals/magnesium

Ezinye izinzuzo

• ukwelashwa ukuqunjelwa
• ukulala okungcono
• ubuhlungu obuncishisiwe
• ukwelashwa kwe-migraine
• ukunciphisa ingozi yesifo sikashukela sohlobo 2
• kwehlisa umfutho wegazi
• isimo esithuthukisiwe

I-Magnesium iyimbiwa ebalulekile enezinzuzo eziningi. Ngenkathi kudingeka ubufakazi obengeziwe ukuqonda ngokugcwele nokuchaza ukuthi busebenza kanjani, i-magnesium ibonakala iyindlela yokwelapha ephumelelayo yokukhathazeka. Khuluma nochwepheshe wezokunakekelwa kwempilo ngaphambi kokuthatha noma iziphi izithasiselo.