Magnesium shine na hudu mafi yawan ma'adanai da ake samu a jikin dan adam. Yana taka muhimmiyar rawa wajen lafiyar jiki da kwakwalwa. Wani lokaci, ko da kuna da lafiya da isasshen abinci, rashi na magnesium na iya faruwa saboda wasu cututtuka da matsalolin sha. Me ke cikin magnesium? Ana samun Magnesium a cikin abinci irin su koren wake, ayaba, madara, alayyahu, cakulan duhu, avocados, legumes, da koren kayan lambu. Don samun isasshen magnesium, dole ne a sha waɗannan abinci akai-akai.
Menene ya ƙunshi magnesium?
Menene Magnesium?
Rashin ƙarancin ma'adinai na magnesium, wanda ke taka rawa a cikin halayen salula fiye da 600 daga samar da DNA zuwa ƙwayar tsoka, yana haifar da matsalolin lafiya marasa kyau kamar gajiya, damuwa, hawan jini da cututtukan zuciya.
Menene Magnesium Ke Yi?
Magnesium yana taka muhimmiyar rawa wajen watsa sigina tsakanin kwakwalwa da jiki. Yana aiki a matsayin mai tsaron ƙofa don masu karɓar N-methyl-D-aspartate (NMDA) da aka samu a cikin ƙwayoyin jijiya waɗanda ke taimakawa ci gaban kwakwalwa da koyo.
Hakanan yana taka rawa wajen daidaita bugun zuciya. Yana aiki tare da ma'adinan ma'adinai, wanda ya zama dole don haifar da ciwon zuciya ta halitta. Lokacin da matakin magnesium a cikin jiki ya ragu.calciumoverstimulates zuciya tsoka Kwayoyin. Wannan na iya haifar da bugun zuciya mai saurin rai ko rashin daidaituwa.
Daga cikin ayyukan magnesium shine ka'idodin ƙanƙarar tsoka. Yana aiki azaman mai hana calcium na halitta don taimakawa tsokoki su huta.
Idan jiki ba shi da isasshen magnesium don yin aiki tare da calcium, tsokoki za su yi kwangila da yawa. Crams ko spasms suna faruwa. A saboda wannan dalili, ana bada shawarar yin amfani da magnesium sau da yawa don magance ciwon tsoka.
Amfanin Magnesium
Yana shiga cikin halayen biochemical a cikin jiki
Kimanin kashi 60 cikin XNUMX na sinadarin magnesium da ke cikin jiki ana samun su ne a cikin kasusuwa, yayin da sauran kuma ana samun su a cikin tsokoki da taushin kyawu da ruwaye kamar jini. A hakikanin gaskiya, kowane tantanin halitta na jiki yana dauke da wannan ma'adinai.
Ɗaya daga cikin manyan ayyukansa shine yin aiki a matsayin haɗin gwiwa a cikin halayen kwayoyin halitta wanda enzymes ke yi akai-akai. Ayyukan magnesium sune:
Ƙirƙirar makamashi: Yana taimakawa canza abinci zuwa makamashi.
Samuwar Protein: Yana taimakawa wajen samar da sabbin sunadarai daga amino acid.
Kula da kwayoyin halitta: Yana taimakawa ƙirƙira da gyara DNA da RNA.
Motsin tsoka: Yana daga cikin raguwa da shakatawa na tsokoki.
Tsarin tsarin juyayi: Yana daidaita masu aika sakonnin da ke aika saƙonni a cikin kwakwalwa da tsarin juyayi.
Yana inganta aikin motsa jiki
Magnesium yana taka rawa mai tasiri a aikin motsa jiki.Motsa jiki A lokacin hutawa, ana buƙatar 10-20% ƙarin magnesium fiye da lokacin hutawa. Hakanan yana taimakawa ɗaukar sukarin jini zuwa tsokoki. Yana tabbatar da kawar da lactic acid, wanda ke tarawa a cikin tsokoki yayin motsa jiki kuma yana haifar da ciwo.
yaki bakin ciki
Ƙananan matakan magnesium, wanda ke taka muhimmiyar rawa a aikin kwakwalwa da yanayi, na iya haifar da damuwa. Ƙara matakin magnesium a cikin jiki yana taimakawa wajen yaki da damuwa.
Amfani ga masu ciwon sukari
Magnesium yana da tasiri mai amfani ga masu ciwon sukari. Kusan kashi 48% na masu ciwon sukari suna da karancin sinadarin magnesium a cikin jininsu. Wannan yana ɓata ikon insulin don kiyaye matakan sukari na jini.
yana rage hawan jini
Magnesium yana rage hawan jini. Yana ba da gagarumin raguwa a cikin systolic da diastolic hawan jini. Koyaya, waɗannan fa'idodin suna faruwa ne kawai a cikin masu cutar hawan jini.
Yana da tasirin anti-mai kumburi
Ƙananan magnesium a cikin jiki yana haifar da kumburi na kullum. Shan magungunan magnesium yana da amfani ga tsofaffi, mutanen da ke da kiba, da kumaciwon sukariYana rage CRP da sauran alamun kumburi a cikin mutane masu ciwon sukari.
Yana rage tsananin ciwon kai
Mutanen da ke fama da ƙaura suna da ƙarancin magnesium. Wasu 'yan bincike sun nuna cewa wannan ma'adinai na iya hanawa kuma har ma yana taimakawa wajen magance migraines.
Yana rage juriya na insulin
insulin juriyaYana lalata ikon tsoka da ƙwayoyin hanta don daidaita sukari daidai gwargwado daga magudanar jini. Magnesium yana taka muhimmiyar rawa a cikin wannan tsari. Yawan adadin insulin da ke tare da juriya na insulin yana haifar da asarar magnesium a cikin fitsari, yana kara rage matakansa a cikin jiki. Ƙaddamar da ma'adinan ya canza yanayin.
Yana inganta PMS
Ciwon Premenstrual Syndrome (PMS) cuta ce da ke bayyana kanta da alamomi irin su kumburin ciki, ciwon ciki, gajiya da bacin rai da ke faruwa a cikin mata yayin lokacin haila. Magnesium yana inganta yanayi a cikin mata masu PMS. Yana rage sauran bayyanar cututtuka tare da edema.
Bukatun Magnesium Kullum
Bukatar magnesium yau da kullun shine 400-420 MG ga maza da 310-320 MG na mata. Kuna iya cimma wannan ta hanyar cin abinci mai ɗauke da magnesium.
Teburin da ke ƙasa yana lissafin ƙimar magnesium waɗanda yakamata a ɗauka yau da kullun ga maza da mata;
Kariyar Magnesium gabaɗaya ana jurewa da kyau amma maiyuwa baya zama lafiya ga mutanen da ke shan wasu magungunan diuretics, magungunan zuciya, ko maganin rigakafi. Idan kana son shan wannan ma'adinai a cikin nau'i na kari irin su capsules na magnesium ko kwayoyin magnesium, akwai wasu abubuwa da za a yi la'akari.
Matsakaicin matsakaicin ƙarin magnesium shine 350 MG kowace rana. Ƙari na iya zama mai guba.
Maganin rigakafiZai iya yin hulɗa tare da wasu magunguna, kamar masu shakatawa na tsoka da magungunan hawan jini.
Yawancin mutanen da suke shan kari ba sa fuskantar illa. Duk da haka, musamman a yawan allurai, yana iya haifar da matsalolin hanji kamar gudawa, tashin zuciya da amai.
Mutanen da ke da matsalolin koda suna cikin haɗari mafi girma na fuskantar mummunan tasiri daga waɗannan kari.
Magnesium kari yana aiki da kyau ga mutanen da ba su da ƙarfi. Babu wata shaida da ta nuna cewa tana amfanar mutanen da ba su da rashi.
Idan kuna da yanayin likita ko kuna shan kowane magani, tuntuɓi likitan ku kafin amfani da kari na magnesium.
Magnesium don Barci
Rashin barci yana shafar mutane da yawa lokaci zuwa lokaci. Magnesium supplementation za a iya amfani da su warware wannan matsala. Magnesium ba wai kawai yana taimakawa tare da rashin barci ba, har ma yana taimakawa barci mai zurfi da kwanciyar hankali. Yana ba da kwanciyar hankali da annashuwa ta hanyar kunna tsarin juyayi na parasympathetic. Hakanan yana daidaita hormone melatonin, wanda ke tafiyar da yanayin bacci da farkawa.
Shin Magnesium Yana Rauni?
Magnesium yana daidaita matakan sukari na jini da insulin a cikin mutane masu kiba. Shan kari yana rage kumburi da rike ruwa. Duk da haka, shan magnesium kadai ba shi da tasiri don asarar nauyi. Wataƙila yana iya zama wani ɓangare na daidaitaccen shirin asarar nauyi.
Rashin Magnesium
Yana da aminci ga yawancin mutane su ɗauki magnesium lokacin da aka yi amfani da su da baki yadda ya kamata. A wasu mutane; na iya haifar da tashin zuciya, amai, gudawa da sauran illoli.
Magungunan da ke ƙasa da 350 MG kowace rana suna da lafiya ga yawancin manya. Manyan allurai na iya haifar da haɓakar magnesium da yawa a cikin jiki. Wannan yana haifar da munanan illolin kamar bugun zuciya mara daidaituwa, ƙarancin jini, rudani, raguwar numfashi, suma da mutuwa.
Magnesium yana da lafiya yayin daukar ciki ga mata masu juna biyu ko masu shayarwa idan aka sha cikin allurai kasa da 350 MG kowace rana.
Tabbatar yin amfani da kariyar magnesium, wanda ke hulɗa da wasu magunguna, irin su maganin rigakafi, masu shakatawa na tsoka, da magungunan hawan jini, tare da shawarwarin likitan ku.
Me ke cikin Magnesium?
Kwayoyi masu dauke da magnesium
brazil kwaya
Girman hidima - 28,4 grams
Magnesium abun ciki - 107 MG
Almond
Girman hidima - (gram 28,4; guda 23)
Magnesium abun ciki - 76 MG
Gyada
Girman hidima - 28,4 grams
Magnesium abun ciki - 33,9 MG
cashews
Girman hidima - 28,4 grams
Magnesium abun ciki - 81,8 MG
'Ya'yan kabewa
Girman hidima - 28,4 grams
Magnesium abun ciki - 73,4 MG
'Ya'yan flax
Girman hidima - 28,4 grams
Magnesium abun ciki - 10 MG
Sunflower tsaba
Girman hidima - 28,4 grams
Magnesium abun ciki - 36,1 MG
sesame
Girman hidima - 28,4 grams
Magnesium abun ciki - 99,7 MG
Quinoa
Girman hidima - XNUMX kofin
Magnesium abun ciki - 118 MG
Kumin
Girman hidima - gram 6 (cakali ɗaya, duka)
Magnesium abun ciki - 22 MG
'Ya'yan itãcen marmari da kayan lambu masu dauke da magnesium
ceri
Girman hidima - 154 grams (kofi daya ba tare da tsaba ba)
Girman hidima - 154 grams (rabin fillet na kifi na Atlantic, dafa shi)
Magnesium abun ciki - 57 MG
halibut kifi
Girman hidima - gram 159 (dafafin rabin fillet)
Magnesium abun ciki - 170 MG
Kakao
Girman hidima - gram 86 (kofi ɗaya na foda koko mara kyau)
Magnesium abun ciki - 429 MG
Cikakken madara
Girman hidima - 244 grams (kofi ɗaya)
Magnesium abun ciki - 24,4 MG
Gilashi
Girman hidima - gram 20 (cakali ɗaya)
Magnesium abun ciki - 48.4 MG
Clove
Girman hidima - gram 6 (cakali ɗaya)
Magnesium abun ciki - 17,2 MG
Cin abincin da aka lissafa a sama da wadata a magnesium zai hana ci gaban rashin magnesium.
Menene Rashin Magnesium?
Rashin Magnesium bai isa magnesium a jiki ba kuma ana kiransa hypomagnesemia. Matsalar lafiya ce da ba a manta da ita ba. Domin rashin magnesium yana da wuyar ganewa. Sau da yawa babu alamun har sai matakin a cikin jiki ya ragu sosai.
Matsalolin kiwon lafiya da aka nuna a cikin abubuwan da ke haifar da karancin magnesium sune kamar haka; ciwon sukari, rashin shaye-shaye, zawo na kullum,cutar celiac da ciwon kashi na yunwa.
Me ke Kawo Karancin Magnesium?
Jikinmu yana kula da matakan magnesium mai kyau. Don haka, fuskantar ƙarancin magnesium yana da wuyar gaske. Amma wasu dalilai suna ƙara haɗarin haɓaka ƙarancin magnesium:
Ci gaba da cin abinci mai ƙarancin magnesium.
Yanayin gastrointestinal kamar cutar Crohn, cutar celiac ko enteritis na yanki.
Yawan asarar magnesium ta hanyar fitsari da gumi da ke haifar da cututtukan kwayoyin halitta
Shan barasa da yawa.
Kasancewar ciki da shayarwa
Zauna a asibiti.
Ci gaba da ciwon parathyroid cuta da hyperaldosteronism.
nau'in ciwon sukari na 2
zama tsoho
Shan wasu magunguna, irin su proton pump inhibitors, diuretics, bisphosphonates, da maganin rigakafi
Cututtukan da ke haifar da ƙarancin magnesium
Rashin magnesium na dogon lokaci na iya haifar da:
Yana iya haifar da raguwar yawan kashi.
Zai iya haifar da lalacewar aikin kwakwalwa.
Yana iya haifar da rauni na jijiyoyi da aikin tsoka.
Yana iya sa tsarin narkewar abinci ya kasa aiki.
Rashin magnesium a cikin matasa yana hana haɓakar kashi. Samun isasshen magnesium yana da mahimmanci a lokacin ƙuruciya, lokacin da kasusuwa ke tasowa. Rashi a cikin tsofaffi yana ƙara haɗarin osteoporosis da karaya.
Yadda za a gano ƙarancin magnesium?
Lokacin da likita ya yi zargin ƙarancin magnesium ko wata cuta mai alaƙa, zai yi gwajin jini. magnesium Tare da wannan, yakamata a duba matakan calcium da potassium na jini.
Domin ana samun yawancin magnesium a cikin ƙasusuwa ko kyallen takarda, rashi na iya ci gaba ko da matakan jini na al'ada ne. Mutumin da ke da ƙarancin calcium ko potassium na iya buƙatar magani don hypomagnesemia.
Alamomin Rashin Magnesium
Girgizawar tsoka da ciwon ciki
Girgizawar tsoka da ciwon tsoka sune alamun raunin magnesium. Rashin rashi mai tsanani na iya haifar da kamewa ko girgiza. Amma ana iya samun wasu dalilai na girgizar tsoka ba da son rai ba. Misali,danniya ko da yawamaganin kafeyin wannan na iya zama dalili. Juyawa lokaci-lokaci al'ada ne, idan alamun ku sun ci gaba, yana da kyau ku ga likita.
tabin hankali
Rashin hankali shine sakamakon rashi na magnesium. Mummunan yanayi na iya haifar da gazawar kwakwalwa da kuma suma. Hakanan akwai alaƙa tsakanin rashi na magnesium da haɗarin baƙin ciki. Rashin Magnesium na iya haifar da tabarbarewar jijiya a wasu mutane. Wannan yana haifar da matsalolin tunani.
Osteoporosis
Osteoporosis cuta ce da ke fitowa daga raunin kashi. Yawanci yana haifar da tsufa, rashin aiki, bitamin D da rashi na bitamin K. Rashin Magnesium kuma abu ne mai haɗari ga osteoporosis. Rashi yana raunana kashi. Hakanan yana rage matakan jini na calcium, babban tubalin ginin ƙasusuwa.
Gajiya da raunin tsoka
Gajiya wata alama ce ta rashi na magnesium. kowa daga lokaci zuwa lokacigajiya iya faduwa. Yawancin lokaci, gajiya yana tafiya tare da hutawa. Duk da haka, gajiya mai tsanani ko dagewa alama ce ta matsalar lafiya. Wani alamar rashin magnesium shine raunin tsoka.
Hawan jini
Rashin Magnesium yana haifar da hawan jini kuma yana haifar da hawan jini, wanda ke haifar da haɗari mai karfi ga cututtukan zuciya.
asma
Wani lokaci ana ganin ƙarancin magnesium a cikin marasa lafiya masu fama da asma. Har ila yau, masu ciwon asma suna da ƙananan matakan magnesium fiye da masu lafiya. Masu bincike suna tunanin cewa rashi na magnesium na iya haifar da ajiyar calcium a cikin tsokoki da ke rufe hanyoyin huhu. Wannan yana sa hanyoyin iska su kunkuntar kuma yana sa numfashi mai wahala.
Mafi munin bayyanar cututtuka na ƙarancin magnesium sun haɗa da ciwon zuciya arrhythmia ko bugun zuciya mara kyau. A mafi yawan lokuta, alamun arrhythmia suna da laushi. Ba shi da ko da alamu. Duk da haka, a wasu mutane, za a sami hutu tsakanin bugun zuciya.
Maganin Rashin Magnesium
Ana kula da ƙarancin Magnesium ta hanyar cin abinci mai arzikin magnesium. Hakanan za'a iya ɗaukar abubuwan haɓakar magnesium tare da shawarar likita.
Wasu abinci da yanayi suna rage shan magnesium. Don ƙara sha, gwada:
Kada ku ci abinci mai arzikin calcium sa'o'i biyu kafin ko sa'o'i biyu bayan cin abinci mai arzikin magnesium.
Ka guji shan abubuwan da suka shafi zinc masu yawa.
Magance karancin bitamin D ta hanyar yin magani.
Ku ci kayan lambu danye maimakon dafa shi.
Idan kuna shan taba, daina.
Menene Magnesium Excess?
Hypermagnesemia, ko wuce haddi na magnesium, yana nufin cewa akwai magnesium da yawa a cikin jini. Yana da wuya kuma yawanci yana haifar da gazawar koda ko rashin aikin koda.
Magnesium wani ma'adinai ne da jiki ke amfani da shi azaman electrolyte, ma'ana yana ɗaukar cajin lantarki a jiki idan ya narke a cikin jini. Yana taka rawa a ayyuka masu mahimmanci kamar lafiyar kashi da aikin zuciya. Yawancin magnesium ana adana su a cikin kasusuwa.
Tsarin gastrointestinal (hanji) da tsarin koda suna daidaitawa da sarrafa adadin magnesium da jiki ke sha daga abinci da nawa ke fita a cikin fitsari.
Adadin magnesium a cikin jiki don lafiyar jiki yana daga 1.7 zuwa 2.3 milligrams (mg/dL). Babban matakin magnesium shine 2,6 mg/dL ko sama.
Me ke haifar da Yakin Magnesium?
Yawancin lokuta na wuce haddi na magnesium yana faruwa a cikin mutanen da ke fama da gazawar koda. Yana faruwa ne saboda tsarin da ke kiyaye magnesium a cikin jiki a matakan al'ada ba ya aiki yadda ya kamata a cikin mutanen da ke fama da ciwon koda da ciwon hanta na ƙarshe. Lokacin da kodan ba sa aiki yadda ya kamata, ba za su iya fitar da sinadarin magnesium da ya wuce kima ba, wanda hakan zai sa mutum ya fi saurin kamuwa da tarin ma’adanai a cikin jini. Don haka, wuce haddi na magnesium yana faruwa.
Wasu jiyya na cututtukan koda na yau da kullun, gami da masu hana proton famfo, suna ƙara haɗarin wuce gona da iri na magnesium. Rashin abinci mai gina jiki da kuma amfani da barasa, mutanen da ke fama da ciwon koda suna cikin haɗari ga wannan yanayin.
Alamomin Magnesium wuce gona da iri
Ciwan
Amai
rashin lafiyan jijiya
ƙananan hawan jini (hypotension)
jajaye
Ciwon kai
Musamman yawan sinadarin magnesium a cikin jini na iya haifar da matsalolin zuciya, wahalar numfashi da girgiza. A lokuta masu tsanani, yana iya haifar da suma.
Gano Matsalolin Magnesium
Ana iya gano wuce gona da iri na Magnesium cikin sauƙi tare da gwajin jini. Matsayin magnesium a cikin jini yana nuna tsananin yanayin. Matsayin magnesium na al'ada yana tsakanin 1,7 da 2,3 mg/dL. Duk wani darajar da ke sama da wannan kuma har zuwa kusan 7 mg/dL zai haifar da ƙananan bayyanar cututtuka kamar kurji, tashin zuciya da ciwon kai.
Matakan Magnesium tsakanin 7 zuwa 12 mg/dL yana shafar zuciya da huhu. Matakan da ke mafi girman ƙarshen wannan kewayon suna haifar da matsanancin gajiya da ƙarancin hawan jini. Matakan da ke sama da 12 mg/dL suna haifar da gurguncewar tsoka da haɓakar iska. Idan matakan sun haura 15.6 mg/dL, yanayin zai iya ci gaba zuwa suma.
Maganin wuce gona da iri na Magnesium
Mataki na farko a cikin jiyya shine gano tushen ƙarin magnesium kuma a daina shan sa. Sannan ana amfani da tushen calcium na cikin jijiya (IV) don rage bugun numfashi, bugun zuciya da ba na ka'ida ba, da tasirin jijiya kamar hauhawar jini. Calcium na ciki, ana iya amfani da diuretics don taimakawa jiki ya kawar da wuce haddi na magnesium.
A takaice;
Magnesium yana taka rawa wajen amsawar salula kuma shine na hudu mafi yawan ma'adinai a jikinmu. Yana da matukar muhimmanci ga lafiyar dan adam. Kowane tantanin halitta da gabobin suna buƙatar wannan ma'adinai don yin aiki yadda ya kamata. Baya ga lafiyar kashi, yana da amfani ga aikin kwakwalwa, zuciya da tsoka. Abincin da ke ɗauke da magnesium sun haɗa da koren wake, ayaba, madara, alayyahu, cakulan duhu, avocado, legumes, kayan lambu masu kore.
Abubuwan da ake amfani da su na Magnesium suna da fa'idodi kamar yaƙar kumburi, kawar da maƙarƙashiya da rage hawan jini. Yana kuma magance matsalar rashin barci.
Ko da yake rashi na magnesium shine abin da ya shafi kiwon lafiya na kowa, ba a lura da alamun rashin ƙarfi sai dai idan matakan ku sun yi ƙasa sosai. Rashin gazawa yana haifar da gajiya, ciwon tsoka, matsalolin tunani, bugun zuciya mara kyau da kuma osteoporosis. Ana iya gano irin wannan yanayin tare da gwajin jini mai sauƙi. Ana kula da ƙarancin Magnesium ta hanyar cin abinci mai wadatar magnesium ko kuma ta hanyar shan abubuwan gina jiki na magnesium.
Magnesium wuce gona da iri, wanda ke nufin tarin magnesium a cikin jiki, ana iya magance shi idan an gano shi da wuri. Matsaloli masu tsanani, musamman idan an gano su a makare, sun juya zuwa yanayin da ke da wuyar magani a cikin wadanda suka lalace kodan. Tsofaffi masu fama da rashin aikin koda suna cikin haɗari mafi girma na haifar da matsala mai tsanani.
