Isilinganiso seMagnesium: Kufanele Uthathe Malini Ngosuku?

-Delile

• Amanani ansuku zonke anconyiwe
• Izinhlobo zezithako ze-magnesium
• I-Magnesium gluconate
• Magnesium oxide
• I-Magnesium citrate
• Magnesium chloride
• Magnesium hydroxide
• I-Magnesium aspartate
• Magnesium glycinate
• Isikali sokuqunjelwa
• Isilinganiso sokulala
• Isilinganiso sokulawulwa kukashukela egazini
• Isikali sokunciphisa amajaqamba emisipha
• Isilinganiso sokucindezeleka
• Isikali sokuthuthukisa ukusebenza kokuvivinya umzimba
• Isilinganiso sokuthuthukisa izimpawu ze-PMS
• Isilinganiso se-migraines
• Imiphumela emibi engaba khona, ukukhathazeka nezixwayiso
• Okubalulekile

I-Magnesium iyiminerali oyidingayo ukuze uhlale uphilile.

Kubalulekile emisebenzini eminingi emzimbeni wakho, kufaka phakathi amandla we-metabolism kanye ne-protein synthesis. Kubuye kube nomthelela ekusebenzeni okufanele kobuchopho, impilo yethambo, nokusebenza kwenhliziyo nemisipha ().

IMagnesium itholakala ngokwemvelo ekudleni okunjengamantongomane, imifino eluhlaza enamaqabunga, nemikhiqizo yobisi (2).

Ukwengeza ngalesi sakhi somzimba okubalulekile kuye kwaxhunyaniswa nezinzuzo eziningi, kufaka phakathi ukukhululeka kokuqunjelwa kanye nokulawulwa koshukela wegazi nokulala.

Lo mbhalo ubuyekeza izinhlobo ezahlukahlukene zezengezo ze-magnesium nokuthi unganquma kanjani isilinganiso sansuku zonke esihle kakhulu sezidingo zakho.

Amanani ansuku zonke anconyiwe

I-Magnesium ibalulekile ekugcineni impilo efanele.

Kodwa-ke, ukudla okuphansi kwe-magnesium kujwayelekile.

Kutholakala ngokuyinhloko kubantu abalandela ukudla okujwayelekile kwaseNtshonalanga, okuqukethe ukudla okucutshungulwayo nezinhlamvu ezihlanjululwe futhi kungantula ukudla okufana nemifino eluhlaza enamaqabunga nemidumba, okunikeza i-magnesium nezinye izakhi zomzimba ezibalulekile (,).

Ithebula elingezansi likhombisa isibonelelo sansuku zonke esinconyiwe (i-RDA) noma ukudla okwanele (i-AI) kwe-magnesium yabantu abadala, izinsana, nezingane (2).

Kwabesifazane abakhulelwe abaneminyaka engu-18 noma ngaphezulu, izidingo ziyakhushulwa ziye kuma-350-360 mg ngosuku (2).

Izifo nemibandela ethile ihlotshaniswa nokushoda kwe-magnesium, kufaka phakathi umfutho wegazi ophakeme, uhlobo lwesifo sikashukela sohlobo 2, kanye notshwala (,,).

Ukuthatha isengezo se-magnesium kungasiza ukukhuphula amazinga e-magnesium kulabo abasengozini enkulu yokushoda noma abangadli ngokwanele ngokudla kwabo.

Isibonelelo esinconywayo sansuku zonke (i-RDA) se-magnesium sabantu abadala singama-310-420 mg kuye ngeminyaka nobulili.

Izinhlobo zezithako ze-magnesium

Izinhlobo eziningi zezithako ze-magnesium ziyatholakala.

Into ebaluleke kakhulu okufanele uyicabangele ngaphambi kokunquma ngesengezo isilinganiso sokumuncwa kwaso, noma ukuthi isengezo simuncwa kangakanani umzimba wakho.

Nazi izincazelo ezimfishane zezengezo ezivame kakhulu ze-magnesium.

I-Magnesium gluconate

IMagnesium gluconate ivela kusawoti we-magnesium we-gluconic acid. Kumagundane, kukhonjisiwe ukuthi kunesilinganiso sokumuncwa esiphakeme kunazo zonke phakathi kwezinye izinhlobo zezithako ze-magnesium ().

Magnesium oxide

I-Magnesium oxide inenani eliphakeme kakhulu le-elemental, noma langempela, i-magnesium ngesisindo ngasinye. Kodwa-ke, ayingene kahle.Ucwaningo luthole ukuthi i-magnesium oxide empeleni ayincibiliki emanzini, okwenza amazinga wokumunca abe phansi (,).

I-Magnesium citrate

Ku-magnesium citrate, i-magnesium efomini kasawoti ihlanganiswe ne-citric acid. IMagnesium citrate imuncwa kahle ngumzimba futhi inokuswakama okuphezulu emanzini, okusho ukuthi ihlangana kahle noketshezi ().

I-Magnesium citrate itholakala kwifomu lephilisi futhi isetshenziswa kakhulu njenge-saline laxative ngaphambi kwe-colonoscopy noma ukuhlinzwa okukhulu.

Magnesium chloride

Njenge-magnesium gluconate ne-citrate, i-magnesium chloride ibonwe ukuthi inconywe kahle ngumzimba (2).

Iphinde itholakale njengowoyela ongasetshenziswa phezulu, kepha izifundo ezengeziwe ziyadingeka ukuqonda ngokugcwele ukuthi i-magnesium ekuleli fomu ingena kanjani esikhunjeni ().

Magnesium hydroxide

IMagnesium hydroxide, eyaziwa nangokuthi ubisi lwe-magnesia, ivame ukusetshenziswa njenge-laxative yokwelapha ukuqunjelwa kanye nakwezinye izidambisi zokwelapha isilungulela (2,).

I-Magnesium aspartate

I-Magnesium aspartate ingezinye izengezo ezivamile ze-magnesium ezithathwa kakhulu ngumzimba womuntu (,).

Magnesium glycinate

I-Magnesium glycinate ikhonjisiwe ukuthi inezinga elincomekayo lokumuncwa elinomphumela omncane we-laxative.

Lokhu kungenzeka ngoba kumunceke endaweni ehlukile yamathumbu akho, uma kuqhathaniswa nezinye izinhlobo eziningi zezithako ze-magnesium ().

Izinhlobo eziningi zezithako ze-magnesium ziyatholakala. Kubalulekile ukuthi ubheke izinga lokumunca izengezo ngaphambi kokuthenga.

Isikali sokuqunjelwa

Noma ngabe ulwa nokuqunjelwa okunamandla noma okungapheli, kungahle kungakhululeki.

I-Magnesium citrate ne-magnesium hydroxide ngamakhemikhali amabili e-magnesium asetshenziswa kakhulu ukukhuthaza ukunyakaza kwamathumbu ().

I-Magnesium hydroxide, noma ubisi lwe-magnesia, isebenza njenge-laxative ngokudonsa amanzi emathunjini akho, okusiza ukuthambisa isitulo sakho nokwenza lula ukudlula kwayo.

Umthamo onconyiwe uncike kumkhiqizo. Hlala ulandela imiyalo yesilinganiso (17).

Ukudlulela ekudleni okunconyiwe kungadala uhudo lwamanzi noma ukungalingani kwe-electrolyte.

Ngenxa yomphumela wayo we-laxative, ubisi lwe-magnesia luvame ukusetshenziselwa ukwelapha ukuqunjelwa okunamandla futhi akuvamisile ukunconywa ngamacala angalapheki.

I-Magnesium citrate ingezinye izengezo ze-magnesium ezisetshenziselwa ukwelapha ukuqunjelwa.

Ithakwe kangcono futhi inomphumela omnene we-laxative kune-magnesium hydroxide ().

Umthamo ojwayelekile we-magnesium citrate ngu-240 ml ngosuku, ongaxubana namanzi bese uthathwa ngomlomo.

I-Magnesium citrate ne-magnesium hydroxide ngamakhemikhali ajwayelekile e-magnesium asetshenziselwa ukwelapha ukuqunjelwa. Ukuze uthole imiphumela emihle, njalo landela izincomo zomthamo ezijwayelekile kulebula.

Isilinganiso sokulala

Amazinga we-magnesium anele abalulekile ukuze ulale kahle ebusuku. I-Magnesium ingasiza ingqondo yakho ukuthi ikhululeke futhi umzimba wakho uzuze ukulala okujulile, nokubuyisela esimweni.

Eqinisweni, ucwaningo olwenziwe kumagundane lukhombisile ukuthi amazinga we-magnesium angaphansi aholele ekulaleni okuhle ().

Njengamanje, inani elilinganiselwe lezifundo lifunde imiphumela yezithako ze-magnesium kukhwalithi yokulala, okwenza kube nzima ukuncoma umthamo othile wansuku zonke.

Kodwa-ke, ocwaningweni olulodwa, abantu abadala asebekhulile abathola u-414 mg we-magnesium oxide kabili ngosuku (500 mg we-magnesium ngosuku) babenekhwalithi yokulala engcono, uma kuqhathaniswa nabantu abadala abathole i-placebo ().

Ngokuya ngocwaningo olulinganiselwe, ukuthatha ama-500 mg we-magnesium nsuku zonke kungathuthukisa ikhwalithi yokulala.

Isilinganiso sokulawulwa kukashukela egazini

Abantu abanesifo sikashukela kungenzeka babe namazinga aphansi we-magnesium (,).

Amazinga kashukela aphezulu egazi angakhuphula ukulahleka kwe-magnesium ngomchamo, okudala amazinga aphansi we-magnesium egazini lakho.

Ucwaningo lukhombisile ukuthi izengezo ze-magnesium zingasiza ekulawuleni ushukela wegazi ngokulawula isenzo se-insulin ().

I-insulini yihomoni esiza ukulawula amazinga kashukela ngokusayina amaseli akho ukuthi athathe ushukela egazini lakho.

Ucwaningo oluthile lwathola ukuthi ukwengeza nge-2,500 mg ye-magnesium kusixazululo se-magnesium chloride nsuku zonke kuthuthukisa ukuzwela kwe-insulin nokuzila ukudla amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo 2 namazinga aphansi e-magnesium ekuqaleni ().

Kodwa-ke, olunye ucwaningo luthole ukuthi abantu abathola isamba sansuku zonke esingu-20.7 mmol we-magnesium oxide nsuku zonke abakhombisi ukuthuthuka kumthethonqubo we-glucose yegazi.

Lokho kusho ukuthi labo abathole isilinganiso esiphezulu se-magnesium oxide (41.4 mmol nsuku zonke) bakhombisa ukwehla kwe-fructosamine, isilinganiso esilinganiselwe soshukela wegazi womuntu cishe emasontweni ama-2-3 ().

Abaphenyi baphetha ngokuthi ukwengezelwa isikhathi eside kwe-magnesium emazingeni aphezulu kunokujwayelekile kungasiza ekulawuleni i-glucose yegazi, kepha kudingeka izifundo ezengeziwe ().

Imithamo ephezulu kakhulu ye-2,500 mg yama-magnesium supplements nsuku zonke ikhonjisiwe ukuthuthukisa amazinga eglucose egazini ezigulini ezinesifo sikashukela, kepha kudingeka olunye ucwaningo.

Isikali sokunciphisa amajaqamba emisipha

Izimo eziningi zingadala amajaqamba emisipha.

Njengoba i-magnesium iyisihluthulelo sokusebenza kwemisipha, ukuntuleka kungadala ukuphambana kwemisipha okubuhlungu.

Izengezo zeMagnesium zivame ukuthengiswa ukuvimbela noma ukuthuthukisa ukuqunjelwa kwemisipha.

Yize ucwaningo lwezithasiselo ze-magnesium zokuxinwa kwemisipha kuxubile, olunye ucwaningo luthole ukuthi ababambiqhaza abathole ama-300 mg we-magnesium nsuku zonke amasonto ayisi-6 babike amajaqamba amancane emisipha, uma kuqhathaniswa nalabo abathola i-placebo ().

Olunye ucwaningo luphawule ikhono lezithasiselo ze-magnesium ukunciphisa imvamisa yezinhlungu zemilenze ngesikhathi sokukhulelwa. Abesifazane abathatha ama-300 mg we-magnesium nsuku zonke babhekana nokuqaqamba kwemilenze okungajwayelekile futhi okungaqinile, uma kuqhathaniswa nabesifazane abathathe i-placebo ().

Yize ucwaningo olwengeziwe ludingeka ku-magnesium nakumaqhubu wemisipha, ukuthatha ama-300 mg we-magnesium nsuku zonke kukhonjisiwe ukunciphisa izimpawu.

Isilinganiso sokucindezeleka

Ucwaningo lukhombisile ukuthi ukushoda kwe-magnesium kungakhuphula ubungozi bokucindezeleka ().

Eqinisweni, ukuthatha isengezo se-magnesium kungathuthukisa izimpawu zokucindezeleka kwabanye abantu.

Ucwaningo oluthile lwathola ukuthi ukuthatha u-248 mg we-magnesium chloride kuthuthukise izimpawu zokucindezeleka kulabo abanokucindezeleka okuphakathi kuya kokulingene ().

Ngaphezu kwalokho, olunye ucwaningo luthole ukuthi ukuthatha ama-450 mg we-magnesium chloride kwakusebenza njenge-antidepressant ekuthuthukiseni izimpawu zokudangala ().

Ngenkathi izengezo ze-magnesium zingathuthukisa ukucindezeleka kulabo abanokushoda kwe-magnesium, kudingeka olunye ucwaningo ukwazi ukuthi bangakwazi yini ukunciphisa ukudangala kulabo abanamazinga ajwayelekile we-magnesium.

Ukwengeza nge-248-450 mg ye-magnesium ngosuku kukhonjisiwe ukuthuthukisa imizwa ezigulini ezinokucindezeleka namazinga aphansi we-magnesium.

Isikali sokuthuthukisa ukusebenza kokuvivinya umzimba

Izifundo ezahlukahlukene ngemiphumela yokwengeza kwe-magnesium ekusebenzeni kokuzivocavoca zikhombisile ukuthi amandla okwenza ngcono kakhulu asuselwa kumthamo.

Isibonelo, izifundo ezimbili ezisebenzisa imithamo ye-126-250 mg ye-magnesium nsuku zonke azibonisanga shintsho olukhulu ekusebenzeni kokuzivocavoca noma ekuzuzeni kwemisipha.

Abaphenyi baphetha ngokuthi noma iziphi izinzuzo ezivela ekulekeleleni nge-magnesium kulawa mazinga bezingenamandla ngokwanele ukuthi zingatholakala (,).

Kodwa-ke, olunye ucwaningo luthole ukuthi abadlali be-volleyball abathathe ama-350 mg we-magnesium ngosuku bakhombisa ukusebenza kwezemidlalo okuthuthukile, uma kuqhathaniswa neqembu elilawulayo ().

Ukwengeza nge-magnesium ngemithamo ye-350 mg noma ngaphezulu ngosuku kungakhuphula ukusebenza kokuzivocavoca umzimba.

Isilinganiso sokuthuthukisa izimpawu ze-PMS

I-Premenstrual syndrome (i-PMS) iyiqembu lezimpawu, kufaka phakathi ukugcinwa kwamanzi, ukuxokozela, nokuphathwa yikhanda, abesifazane abaningi ababa nakho cishe amasonto ayi-1-2 ngaphambi kwesikhathi sabo.

Ukwengeza nge-magnesium kukhonjisiwe ukuthuthukisa izimpawu ze-PMS.

Ucwaningo oluthile lwathola ukuthi ukuthatha ama-200 mg we-magnesium oxide nsuku zonke ukugcinwa kwamanzi okuthuthukisiwe okuhambisana ne-PMS ().

Olunye ucwaningo lunqume ukuthi ukuthatha ama-360 mg we-magnesium nsuku zonke kuthuthukise izimpawu ze-PMS ezihambisana nokushintsha kwemizwelo nokuguquguquka kwemizwa ().

Imithamo ye-Magnesium ye-200-360 mg nsuku zonke ikhonjisiwe ukuthuthukisa izimpawu ze-PMS kwabesifazane, kufaka phakathi imizwa nokugcinwa kwamanzi.

Isilinganiso se-migraines

Abantu abahlangabezana ne-migraines bangaba sengozini yokushoda kwe-magnesium ngenxa yezici ezithile, kufaka phakathi ukungakwazi kofuzo ukuthola i-magnesium kahle noma ukukhuphuka kwe-magnesium ngenxa yengcindezi ().

Ucwaningo oluthile luthole ukuthi ukwengeza nge-600 mg ye-magnesium citrate kusize ukunciphisa imvamisa nobukhulu be-migraines ().

Olunye ucwaningo lukhombisile ukuthi umthamo ofanayo nsuku zonke uthambekele ekwehliseni imvamisa yokuhlaselwa kwe-migraine ().

Ukwengeza nge-600 mg ye-magnesium nsuku zonke kukhonjisiwe ukuvimbela futhi mhlawumbe kwehle ukuqina nobude be-migraines.

Imiphumela emibi engaba khona, ukukhathazeka nezixwayiso

INational Academy of Medicine incoma ukuthi ingeqi kuma-350 mg we-magnesium eyengeziwe ngosuku (2).

Kodwa-ke, izifundo ezimbalwa zibandakanye imithamo ephakeme yansuku zonke.

Kunconywa ukuthatha kuphela isengezo sansuku zonke se-magnesium esihlinzeka ngaphezu kwe-350 mg ngenkathi ingaphansi kokuqondiswa kwezokwelapha.

Yize ubuthi be-magnesium bungandile, ukuthatha izithako ezithile ze-magnesium ngemithamo ephezulu kungadala isifo sohudo, isicanucanu nokucinana kwesisu.

Izengezo zeMagnesium nazo zingaxhumana neminye imithi, kufaka phakathi ama-antibiotic kanye ne-diuretics (2).

Ubuthi be-Magnesium buyivelakancane, kepha qiniseka ukuthi ukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala ukwengeza ngaphezu kwe-350 mg nsuku zonke.

Okubalulekile

I-Magnesium ibandakanyeka ekuphenduleni okungaphezulu kwama-300 emzimbeni wakho futhi kubalulekile ekugcineni impilo enhle.

I-RDA ye-magnesium ingama-310-420 mg yabantu abadala kuya ngobudala nobulili.

Uma udinga isengezo, izincomo zomthamo zingahluka ngokuya ngezidingo zakho, njengokuthuthukisa ukuqunjelwa, ukulala, amajaqamba, noma ukucindezeleka.

Ucwaningo oluningi luthole imiphumela emihle ngemithamo yansuku zonke ka-125-2,500 mg.

Kodwa-ke, kungcono uthintane nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuthatha isengezo, ikakhulukazi ngemithamo ephezulu.