Yintoni kwiMagnesium? Iimpawu zokunqongophala kweMagnesium

I-Magnesium yeyona minerali yesine ifumaneka emzimbeni womntu. Idlala indima ebalulekileyo kwimpilo yomzimba kunye nengqondo. Ngamanye amaxesha, nokuba unokutya okunempilo kunye okwaneleyo, ukunqongophala kwe-magnesium kunokwenzeka ngenxa yezifo ezithile kunye neengxaki zokufunxa. Yintoni kwi-magnesium? IMagnesium ifumaneka ekutyeni okufana neembotyi eziluhlaza, iibhanana, ubisi, isipinatshi, itshokolethi emnyama, iiavokhado, iimbotyi, kunye nemifuno enamagqabi aluhlaza. Ukufumana i-magnesium eyaneleyo, oku kutya kufuneka kusetyenziswe rhoqo.

Yintoni iMagnesium?

Ukunqongophala kweminerali ye-magnesium, edlala indima engaphezulu kwe-600 yokusabela kweselula ukusuka kwimveliso ye-DNA ukuya ekunqandeni kwemisipha, kubangela iingxaki ezininzi zempilo ezingathandekiyo ezifana nokudinwa, ukudakumba, uxinzelelo lwegazi oluphezulu kunye nesifo senhliziyo.

Yintoni eyenziwa yiMagnesium?

I-Magnesium idlala indima ebalulekileyo ekudluliseni imiqondiso phakathi kwengqondo nomzimba. Isebenza njengomgcini-sango we-N-methyl-D-aspartate (NMDA) i-receptors efumaneka kwiiseli ze-nerve ezinceda ekuphuhliseni kwengqondo nokufunda.

Ikwadlala indima kwisiqhelo sokubetha kwentliziyo. Isebenza ngokubambisana ne-calcium yamaminerali, eyimfuneko ngokwemvelo ukudala ukunyanzeliswa kwentliziyo. Xa inqanaba le-magnesium emzimbeni liphantsi, calciumivuselela iiseli zezihlunu zentliziyo. Oku kunokukhokelela ekubetheni kwentliziyo ngokukhawuleza okanye okungaqhelekanga okusongela ubomi.

Phakathi kwemisebenzi ye-magnesium kukulawula ukuncipha kwemisipha. Isebenza njenge-calcium blocker yendalo ukunceda izihlunu ziphumle.

Ukuba umzimba awunayo i-magnesium eyaneleyo yokusebenza kunye ne-calcium, izihlunu ziya kuncipha kakhulu. Iicramps okanye i-spasms zenzeka. Ngenxa yesi sizathu, ukusetyenziswa kwe-magnesium kudla ngokucetyiswa ukuba kunyangwe izihlunu zemisipha.

Iinzuzo zeMagnesium

Ithatha inxaxheba kwi-biochemical reaction emzimbeni

Malunga ne-60% ye-magnesium emzimbeni ifumaneka emathanjeni, ngelixa ezinye zifumaneka kwizihlunu, izicubu ezithambileyo kunye nolwelo olufana negazi. Enyanisweni, yonke iseli emzimbeni iqulethe le minerali.

Omnye wemisebenzi yayo ephambili kukusebenza njenge-co-factor kwi-biochemical reactions eyenziwa rhoqo ngama-enzymes. Imisebenzi ye-magnesium yile:

• Ukudalwa kwamandla: Inceda ukuguqula ukutya kube amandla.

• Ukwenziwa kweprotheyini: Inceda ukuvelisa iiproteni ezintsha ukusuka kwi-amino acids.

• Ukugcinwa kwemfuza: Inceda ukudala kunye nokulungisa i-DNA kunye ne-RNA.

• Iintshukumo zezihlunu: Iyinxalenye yokucutheka kunye nokuphumla kwezihlunu.

• Ukulawulwa kwenkqubo ye-nervous: Ilawula ii-neurotransmitters ezithumela imiyalezo kuyo yonke ingqondo kunye nenkqubo ye-nervous.

Ukuphucula ukusebenza komthambo

I-Magnesium idlala indima esebenzayo ekusebenzeni komthambo. Zilolonge Ngexesha lokuphumla, i-10-20% ngaphezulu kwe-magnesium iyadingeka kunexesha lokuphumla. Ikwanceda nokuthwala iswekile egazini iye kwizihlunu. Iqinisekisa ukususwa kwe-lactic acid, eqokelela kwiimisipha ngexesha lokuzivocavoca kwaye ibangele intlungu.

ulwa nokudakumba

Amanqanaba aphantsi e-magnesium, adlala indima ebalulekileyo ekusebenzeni kwengqondo kunye nomoya, anokubangela ukudakumba. Ukunyusa izinga le-magnesium emzimbeni kunceda ukulwa nokudakumba.

Iluncedo kwabanesifo seswekile

I-Magnesium ineempembelelo ezintle kubantu abanesifo seswekile. Phantse i-48% ye-diabetics inamazinga aphantsi e-magnesium egazini labo. Oku kuphazamisa amandla e-insulin okugcina amanqanaba eswekile esegazini.

yehlisa uxinzelelo lwegazi

I-Magnesium yehlisa uxinzelelo lwegazi. Ibonelela ngokuncipha okukhulu kwe-systolic kunye ne-diastolic yegazi. Nangona kunjalo, ezi zibonelelo zenzeka kuphela kubantu abanoxinzelelo lwegazi oluphezulu.

Inomphumela ochasayo

I-magnesium ephantsi emzimbeni ibangela ukuvuvukala okungapheliyo. Ukuthatha izongezo ze-magnesium kunenzuzo kubantu abadala, abantu abatyebileyo, kunye prediabetesIyanciphisa i-CRP kunye nezinye iimpawu zokuvuvukala kubantu abanesifo sikashukela.

Ukunciphisa ubunzima be-migraine

Abantu abane-migraine banokunqongophala kwe-magnesium. Izifundo ezimbalwa zithi le minerali inokuthintela kwaye incede nokunyanga i-migraines.

Yehlisa ukumelana ne-insulin

ukumelana ne-insulinIphazamisa amandla emisipha kunye neeseli zesibindi ukuba zidibanise ngokufanelekileyo iswekile egazini. I-Magnesium idlala indima ebaluleke kakhulu kule nkqubo. Izinga eliphezulu le-insulin elihamba nokuxhatshazwa kwe-insulin likhokelela ekulahlekelweni kwe-magnesium kumchamo, ngakumbi ukunciphisa amanqanaba ayo emzimbeni. Ukongezwa kwezimbiwa kuyibuyisela umva imeko.

Ukuphucula i-PMS

I-premenstrual syndrome (PMS) yintlupheko ebonakalisa iimpawu ezifana ne-edema, i-cramps yesisu, ukukhathala kunye nokucaphuka okwenzeka kubasetyhini ngexesha lokuya esikhathini. I-Magnesium iphucula isimo sengqondo kubasetyhini abane-PMS. Iyanciphisa ezinye iimpawu kunye ne-edema.

Imfuno yeMagnesium yosuku

Imfuneko yemihla ngemihla ye-magnesium yi-400-420 mg yamadoda kunye ne-310-320 mg yabasetyhini. Unokufezekisa oku ngokutya ukutya okuqulethe i-magnesium.

Itheyibhile engezantsi idwelisa amaxabiso e-magnesium ekufuneka athathwe yonke imihla kumadoda nabasetyhini;

Magnesium Supplement

I-Magnesium supplementation inyamezeleke kakuhle kodwa isenokungakhuseleki kubantu abathatha i-diuretics ethile, amayeza entliziyo, okanye amayeza okubulala iintsholongwane. Ukuba ufuna ukuthatha le minerali ngendlela yezongezelelo ezifana nee-capsules ze-magnesium okanye iipilisi ze-magnesium, kukho izinto ezithile ekufuneka uziqwalasele.

• Umda ophezulu we-magnesium eyongezelelweyo yi-350 mg ngosuku. Okunye kunokuba yityhefu.
• Amayeza okubulala iintsholongwaneInokusebenzisana namayeza athile, afana nokuthomalalisa izihlunu kunye namayeza oxinzelelo lwegazi.
• Uninzi lwabantu abathatha izongezo abafumani ziziphumo ebezingalindelekanga. Nangona kunjalo, ngakumbi kwiidosi ezinkulu, kunokubangela iingxaki zamathumbu ezifana norhudo, isicaphucaphu kunye nokugabha.
• Abantu abaneengxaki zezintso basemngciphekweni omkhulu wokufumana iziphumo ezibi kwezi zongezo.
• Izongezelelo zeMagnesium zisebenza kakuhle kubantu abasweleyo. Abukho ubungqina obubonisa ukuba inceda abantu abangasilelanga.

Ukuba unesimo sonyango okanye uthatha nawaphi na amayeza, qhagamshelana nogqirha wakho ngaphambi kokusebenzisa izongezo ze-magnesium.

I-Magnesium yokulala

Ukuphuthelwa kuchaphazela abantu abaninzi ngamaxesha athile. I-Magnesium supplementation ingasetyenziselwa ukusombulula le ngxaki. I-Magnesium ayincedi kuphela ngokuphuthelwa, kodwa inceda nokulala ngokunzulu nangoxolo. Inika ukuzola kunye nokuphumla ngokwenza inkqubo ye-nervous parasympathetic isebenze. Ikwalawula ihomoni yemelatonin, elawula ukulala nokuvuka komjikelo.

Ngaba iMagnesium iyancipha?

IMagnesium ilawula iswekile yegazi kunye namanqanaba e-insulin kubantu abatyebe kakhulu. Ukuthatha izongezo kunciphisa ukuqunjelwa kunye nokugcinwa kwamanzi. Nangona kunjalo, ukuthatha i-magnesium yodwa ayisebenzi ekulahlekeni kwesisindo. Mhlawumbi inokuba yinxalenye yenkqubo yokulahlekelwa ubunzima.

Iilahleko zeMagnesium

• Kukhuselekile kubantu abaninzi ukuba bathathe i-magnesium xa isetyenziswe ngomlomo ngokufanelekileyo. Kwabanye abantu; kunokubangela isicaphucaphu, ukuhlanza, urhudo kunye nezinye iziphumo ebezingalindelekanga.
• Amanani angaphantsi kwe-350 mg ngosuku akhuselekile kubantu abaninzi abadala. Iidosi ezinkulu zinokubangela ukwakheka okugqithisileyo kwe-magnesium emzimbeni. Oku kubangela iziphumo ebezingalindelekanga ezimandundu ezifana nokubetha kwentliziyo engaqhelekanga, uxinzelelo lwegazi olusezantsi, ukubhideka, ukuphefumla kancinci, isiqaqa nokufa.
• I-Magnesium ikhuselekile ngexesha lokukhulelwa kwabasetyhini abakhulelweyo okanye abancancisayo xa ithathwa kwiidosi ezingaphantsi kwe-350 mg yonke imihla.
• Qiniseka ukuba usebenzisa izongezo ze-magnesium, ezinxibelelana namayeza athile, anje nge-antibiotics, iziphumlisi zemisipha, kunye namayeza oxinzelelo lwegazi, ngokubonisana nogqirha wakho.

Yintoni kwiMagnesium?

Amantongomane aqukethe i-magnesium

Brazil nut

• Ubungakanani bokukhonza - 28,4 grams
• Umxholo weMagnesium - 107 mg

Iamangile

• Ubungakanani bokukhonza - (28,4 grams; 23 amaqhekeza) 
• Umxholo weMagnesium - 76 mg

Walnut

• Ubungakanani bokukhonza - 28,4 grams
• Umxholo weMagnesium - 33,9 mg

iicashews

• Ubungakanani bokukhonza - 28,4 grams
• Umxholo weMagnesium - 81,8 mg

Imbewu yethanga

• Ubungakanani bokukhonza - 28,4 grams
• Umxholo weMagnesium - 73,4 mg

Iimbewu zeflax

• Ubungakanani bokukhonza - 28,4 grams
• Umxholo weMagnesium - 10 mg

Imbewu kajongilanga

• Ubungakanani bokukhonza - 28,4 grams

• Umxholo weMagnesium - 36,1 mg

Sesame

• Ubungakanani bokukhonza - 28,4 grams
• Umxholo weMagnesium - 99,7 mg

IQuinoa

• Ubungakanani bokukhonza - XNUMX indebe
• Umxholo weMagnesium - 118 mg

Ikumin

• Ubungakanani bokukhonza - 6 grams (Icephe enye, epheleleyo)
• Umxholo weMagnesium - 22 mg

Iziqhamo kunye nemifuno equkethe i-magnesium

cherry

• Ubungakanani bokukhonza - 154 grams (indebe enye ngaphandle kwembewu)
• Umxholo weMagnesium - 16,9 mg

yeepesika

• Ubungakanani bokukhonza - 175 grams (ipesika enye enkulu)
• Umxholo weMagnesium - 15,7 mg

Iapilkosi

• Ubungakanani bokukhonza - 155 grams (isiqingatha seglasi)
• Umxholo weMagnesium - 15,5 mg

avocado

• Ubungakanani bokukhonza - 150 grams (Ikomityi enye idayisiwe)
• Umxholo weMagnesium - 43,5 mg

bananas

• Ubungakanani bokukhonza - iigram (Iphakathi enye)
• Umxholo weMagnesium - 31,9 mg

BlackBerry

• Ubungakanani bokukhonza - 144 grams (Ikomityi enye yamaqunube)
• Umxholo weMagnesium - 28,8 mg

isipinatshi

• Ubungakanani bokukhonza - 30 grams (Iglasi enye ekrwada)
• Umxholo weMagnesium - 23,7 mg

okra

• Ubungakanani bokukhonza - 80 grams
• Umxholo weMagnesium - 28,8 mg

broccoli

• Ubungakanani bokukhonza - 91 grams (Ikomityi enye inqunyulwe, ikrwada)
• Umxholo weMagnesium - 19,1 mg

Beet

• Ubungakanani bokukhonza - 136 grams (Ikomityi enye, eluhlaza)
• Umxholo weMagnesium - 31,3 mg

Chard

• Ubungakanani bokukhonza - 36 grams (Ikomityi enye, eluhlaza)
• Umxholo weMagnesium - 29,2 mg

intsimbi eluhlaza pepper

• Ubungakanani bokukhonza - 149 grams (Ikomityi enye inqunyulwe, ikrwada)
• Umxholo weMagnesium - 14,9 mg

I-artichoke

• Ubungakanani bokukhonza - 128 grams (Iartichoke enye ephakathi)
• Umxholo weMagnesium - 76,8 mg

Iisiriyeli kunye nemifuno equkethe i-magnesium

irayisi yasendle

• Ubungakanani bokukhonza - 164 grams (Ikomityi enye iphekiwe)
• Umxholo weMagnesium - 52,5 mg

I-Buckwheat

• Ubungakanani bokukhonza -170 grams (Ikomityi enye eluhlaza)
• Umxholo weMagnesium - 393 mg

Oat

• Ubungakanani bokukhonza - 156 grams (Ikomityi enye, eluhlaza)
• Umxholo weMagnesium - 276 mg

Imbotyi yezintso

• Ubungakanani bokukhonza - 172 grams (Ikomityi enye iphekiwe)
• Umxholo weMagnesium - 91.1 mg

iimbotyi zezintso

• Ubungakanani bokukhonza - 177 grams (Ikomityi enye iphekiwe)
• Umxholo weMagnesium - 74,3 mg

umbona otyheli

• Ubungakanani bokukhonza - 164 grams (Ikomityi enye yeembotyi, iphekwe)
• Umxholo weMagnesium - 42.6 mg

Iimbotyi zesoya

• Ubungakanani bokukhonza - 180 grams (Ikomityi enye iphekwe)
• Umxholo weMagnesium - 108 mg

irayisi emdaka

• Ubungakanani bokukhonza - 195 grams (Ikomityi enye iphekiwe)
• Umxholo weMagnesium - 85,5 mg

Okunye ukutya okuqukethe i-magnesium

isalmon yasendle

• Ubungakanani bokukhonza - i-154 grams (isiqingatha se-salmon ye-salmon, iphekwe)
• Umxholo weMagnesium - 57 mg

intlanzi ye-halibut

• Ubungakanani bokutya - 159 grams (isiqingatha sefillet siphekwe)
• Umxholo weMagnesium - 170 mg

kakhokho

• Ubungakanani bokukhonza - i-86 grams (Ikomityi enye ye-cocoa powder engenasweet)
• Umxholo weMagnesium - 429 mg

Ubisi lonke

• Ubungakanani bokukhonza - 244 grams (Ikomityi enye)
• Umxholo weMagnesium - 24,4 mg

Iimolasi zomdiliya

• Ubungakanani bokukhonza - 20 grams (Icephe enye)
• Umxholo weMagnesium - 48.4 mg

Clove

• Ubungakanani bokukhonza - 6 grams (Icephe enye)
• Umxholo weMagnesium - 17,2 mg

Ukutya ukutya okudweliswe ngasentla kunye nezityebi kwi-magnesium kuya kuthintela ukuphuhliswa kokusilela kwe-magnesium.

Yintoni ukunqongophala kweMagnesium?

Ukunqongophala kwe-Magnesium ayonelanga i-magnesium emzimbeni kwaye ikwabizwa ngokuba yi-hypomagnesemia. Yingxaki yempilo edla ngokutyeshelwa. Ngenxa yokuba ukunqongophala kwe-magnesium kunzima ukuxilonga. Ngokuqhelekileyo akukho zimpawu de izinga emzimbeni liyehla kakhulu.

Iingxaki zempilo eziboniswe phakathi kwezizathu zokunqongophala kwe-magnesium zimi ngolu hlobo lulandelayo; isifo seswekile, ukufunxa kakubi, urhudo olungapheliyo, isifo se-celiac kunye nesifo samathambo alambileyo.

Yintoni Ebangela Ukunqongophala kweMagnesium?

Umzimba wethu ugcina amanqanaba amahle e-magnesium. Ke ngoko, ukunqongophala kwe-magnesium kunqabile kakhulu. Kodwa izinto ezithile zonyusa umngcipheko wokunqongophala kwe-magnesium:

• Ukutya ngokuqhubekayo ukutya okuphantsi kwe-magnesium.
• Iimeko zesisu ezifana nesifo sikaCrohn, isifo se-celiac okanye i-enteritis yengingqi.
• Ukulahlekelwa ngokugqithisileyo kwe-magnesium ngomchamo kunye nokubila okubangelwa ukuphazamiseka kwemfuza
• Ukusela utywala kakhulu.
• Ukukhulelwa kunye nokuncancisa
• Hlala esibhedlele.
• Ukuba neengxaki ze-parathyroid kunye ne-hyperaldosteronism.
• uhlobo 2 seswekile
• ukuba mdala
• Ukuthatha amayeza athile, anje ngeproton pump inhibitors, diuretics, bisphosphonates, kunye ne-antibiotics.

Izifo ezibangelwa ukunqongophala kwe-magnesium

Ukungabikho kwexesha elide le-magnesium kunokubangela:

• Inokubangela ukuncipha koxinzelelo lwamathambo.
• Inokubangela ukuwohloka kokusebenza kwengqondo.
• Inokubangela ukuba buthathaka kwemithambo-luvo kunye nokusebenza kwezihlunu.
• Inokubangela ukuba inkqubo yokwetyisa isilele ukusebenza.

Ukunqongophala kweMagnesium kubantu abancinci kuthintela ukukhula kwamathambo. Ukufumana i-magnesium eyaneleyo ibalulekile ebuntwaneni, xa amathambo esakhula. Ukunqongophala kwabantu abadala kwandisa umngcipheko we-osteoporosis kunye nokuphuka kwamathambo.

Indlela yokufumanisa ukusilela kwe-magnesium?

Xa ugqirha ekrokrela ukusilela kwe-magnesium okanye esinye isifo esihambelanayo, uya kwenza uvavanyo lwegazi. wemagniziyam Kunye nale nto, igazi le-calcium kunye ne-potassium kufuneka lihlolwe.

Ngenxa yokuba uninzi lwe-magnesium lufumaneka emathanjeni okanye kwizicubu, ukusilela kunokuqhubeka nokuba amanqanaba egazi aqhelekile. Umntu onengxaki ye-calcium okanye i-potassium unokufuna unyango lwe-hypomagnesemia.

Iimpawu zokunqongophala kweMagnesium

Ukungcangcazela kwemisipha kunye neentlungu

Ukungcangcazela kwemisipha kunye nemisipha ye-muscle yimpawu zokunqongophala kwe-magnesium. Ukunqongophala kakhulu kunokubangela ukuxhuzula okanye ukuxhuzula. Kodwa kusenokubakho ezinye izizathu zokungcangcazela kwemisipha okuzenzekelayo. Umzekelo, Izibonda okanye kakhulu icaffeine oku kusenokuba sisizathu. Ukuxhuzula ngamanye amaxesha kuqhelekile, ukuba iimpawu zakho ziyaqhubeka, luluvo olulungileyo ukubonana nogqirha.

ukuphazamiseka kwengqondo

Ukuphazamiseka kwengqondo kungumphumo onokwenzeka wokunqongophala kwe-magnesium. Iimeko ezimandundu zinokukhokelela kukusilela kwengqondo kunye nekoma. Kukho ubudlelwane phakathi kokunqongophala kwe-magnesium kunye nomngcipheko wokudakumba. Ukunqongophala kweMagnesium kunokubangela ukungasebenzi kakuhle kwemithambo-luvo kwabanye abantu. Oku kubangela iingxaki zengqondo.

Unyango

I-Osteoporosis sisifo esibangelwa kukuba amathambo abe buthathaka. Ngokuqhelekileyo kubangelwa ubudala, ukungasebenzi, i-vitamin D kunye nokungabikho kwe-vitamin K. Ukunqongophala kwe-Magnesium kukwangumngcipheko we-osteoporosis. Ukunqongophala kwenza amathambo abe buthathaka. Kwakhona yehlisa amanqanaba egazi e-calcium, eyona nto ingundoqo yokwakha amathambo.

Ukudinwa kunye nobuthathaka bemisipha

Ukukhathala kolunye uphawu lokusilela kwe-magnesium. wonke umntu ngamaxesha udiniwe inokuwa. Ngokuqhelekileyo, ukudinwa kuhamba nokuphumla. Nangona kunjalo, ukudinwa okukhulu okanye okuzingileyo kuluphawu lwengxaki yempilo. Olunye uphawu lokusilela kwe-magnesium kubuthathaka bemisipha.

Igazi elonyukayo

Ukunqongophala kweMagnesium kuphakamisa uxinzelelo lwegazi kwaye kubangela uxinzelelo lwegazi oluphezulu, olubeka umngcipheko omkhulu wesifo senhliziyo.

Isifo sombefu

Ukusilela kwe-Magnesium ngamanye amaxesha kubonakala kwizigulane ezine-asthma ezinzima. Kwakhona, abantu abane-asthma banamanqanaba aphantsi e-magnesium kunabantu abasempilweni. Abaphandi bacinga ukuba ukunqongophala kwe-magnesium kunokubangela ukuba kufakwe i-calcium kwizihlunu ezijikeleze imiphunga. Oku kubangela ukuba imijelo yomoya ibe mxinwa kwaye yenza ukuphefumla kube nzima.

ukubetha kwentliziyo okungaqhelekanga

Ezona mpawu zinzima zokunqongophala kwe-magnesium ziquka i-heart arrhythmia okanye ukubetha kwentliziyo okungaqhelekanga. Kwiimeko ezininzi, iimpawu ze-arrhythmia zincinci. Ayinazo naziphi na iimpawu. Nangona kunjalo, kwabanye abantu, kuya kubakho ikhefu phakathi kokubetha kwentliziyo.

Unyango lokunqongophala kweMagnesium

Ukunqongophala kweMagnesium kunyangwa ngokutya ukutya okutyebileyo kwi-magnesium. Izongezelelo zeMagnesium nazo zinokuthathwa ngeengcebiso zikagqirha.

Ukutya kunye neemeko ezithile zinciphisa ukufunxa kwe-magnesium. Ukwandisa ukufunxa, zama:

• Musa ukutya ukutya okutyebileyo nge-calcium iiyure ezimbini ngaphambi okanye iiyure ezimbini emva kokutya ukutya okutyebileyo kwe-magnesium.
• Kuphephe ukuthatha idosi ephezulu yezongezo ze-zinc.
• Nyanga ukunqongophala kwevithamin D ngokuyinyanga.
• Yitya imifuno ekrwada kunokuba iphekwe.
• Ukuba uyatshaya, yeka. 

Yintoni iMagnesium Excess?

I-Hypermagnesemia, okanye i-magnesium engaphezulu, ithetha ukuba kukho i-magnesium eninzi egazini. Inqabile kwaye idla ngokubangelwa kukungasebenzi kakuhle kwezintso okanye ukungasebenzi kakuhle kwezintso.

I-Magnesium yiminerali esetyenziswa ngumzimba njenge-electrolyte, oku kuthetha ukuba ithwala intlawulo yombane emzimbeni wonke xa inyibilika egazini. Idlala indima kwimisebenzi ebalulekileyo efana nempilo yamathambo kunye nomsebenzi we-cardiovascular function. Uninzi lwe-magnesium lugcinwe emathanjeni.

Amathumbu (amathumbu) kunye neenkqubo zezintso zilawula kwaye zilawula ukuba ingakanani i-magnesium efunxa umzimba kukutya kunye nokuba yimalini ekhutshwa kumchamo.

Ubungakanani be-magnesium emzimbeni kumzimba onempilo ukusuka kwi-1.7 ukuya kwi-2.3 milligrams (mg / dL). Izinga eliphezulu le-magnesium yi-2,6 mg / dL okanye ngaphezulu.

Yintoni Ebangela Ukugqithisela kweMagnesium?

Uninzi lweemeko zokugqithiswa kwe-magnesium kwenzeka kubantu abanokusilela kwezintso. Kwenzeka ngenxa yokuba inkqubo egcina i-magnesium emzimbeni kumanqanaba aqhelekileyo ayisebenzi ngokufanelekileyo kubantu abanokukhubazeka kwezintso kunye nesifo sokugqibela sesibindi. Xa izintso zingasebenzi kakuhle, azikwazi ukukhupha i-magnesium engaphezulu, nto leyo eyenza umntu abe sesichengeni sokuqokelelwa kweeminerali egazini. Ngaloo ndlela, ukugqithisa kwe-magnesium kwenzeka.

Olunye unyango lwezifo ezingapheliyo zezintso, kubandakanya iproton pump inhibitors, zonyusa umngcipheko wokugqithiswa kwe-magnesium. Ukungondleki kunye nokusetyenziswa kotywala, abantu abanesifo sezintso ezingapheliyo basengozini yesi sifo.

Iimpawu zeMagnesium Eyongeziweyo

• Isicaphucaphu
• Ukuhlanza
• ukuphazamiseka kwengqondo
• uxinzelelo lwegazi oluphantsi ngokungaqhelekanga (hypotension)
• ububomvu
• Intloko ebuhlungu

Ngokukodwa amanqanaba aphezulu e-magnesium egazini anokubangela iingxaki zentliziyo, ukuphefumla nzima kunye nokothuka. Kwiimeko ezinzima, kunokubangela i-coma.

Ukuxilongwa kweMagnesium Eyongeziweyo

Ukugqithiswa kweMagnesium kufunyaniswa ngokulula ngovavanyo lwegazi. Inqanaba le-magnesium egazini libonisa ubunzima bemeko. Izinga le-magnesium eliqhelekileyo liphakathi kwe-1,7 kunye ne-2,3 mg / dL. Naliphi na ixabiso elingaphezu koku kwaye ukuya kuthi ga kwi-7 mg / dL liya kubangela iimpawu ezincinci ezifana nerhashalala, isicaphucaphu kunye nentloko.

Amanqanaba e-Magnesium phakathi kwe-7 kunye ne-12 mg / dL ichaphazela intliziyo kunye nemiphunga. Amanqanaba kwindawo ephezulu yolu luhlu abangela ukudinwa okugqithisileyo kunye noxinzelelo lwegazi oluphantsi. Amanqanaba angaphezulu kwe-12 mg / dL abangela ukukhubazeka kwemisipha kunye ne-hyperventilation. Ukuba amanqanaba angaphezulu kwe-15.6 mg / dL, imeko inokuqhubela phambili kwi-coma.

Magnesium Unyango olugqithisileyo

Isinyathelo sokuqala kunyango kukuchonga umthombo we-magnesium eyongezelelweyo kunye nokuyeka ukuthatha kwayo. I-Intravenous (IV) umthombo we-calcium ke isetyenziselwa ukunciphisa ukuphefumla, ukubetha kwentliziyo engaqhelekanga kunye nemiphumo ye-neurological efana ne-hypotension. I-Intravenous calcium, i-diuretics ingasetyenziselwa ukunceda umzimba ukuba ukhuphe i-magnesium engaphezulu.

Ukushwankathela;

I-Magnesium idlala indima ekuphenduleni kweselula kwaye iyeyesine eyona minerali ininzi emzimbeni wethu. Ibaluleke kakhulu kwimpilo yabantu. Yonke iseli kunye nelungu lidinga le minerali ukuze isebenze ngokufanelekileyo. Ukongeza kwimpilo yethambo, kunenzuzo kwingqondo, intliziyo kunye nokusebenza kwemisipha. Ukutya okuqukethe i-magnesium kubandakanya iimbotyi eziluhlaza, iibhanana, ubisi, isipinashi, ishokoledi emnyama, i-avocados, i-legumes, imifuno eluhlaza eluhlaza.

Izongezelelo zeMagnesium zineenzuzo ezinjengokulwa nokudumba, ukuphelisa ukuqhina kunye nokunciphisa uxinzelelo lwegazi. Ikwayisombulula nengxaki yokuphuthelwa.

Nangona ukunqongophala kwe-magnesium kuyinkxalabo yezempilo eqhelekileyo, iimpawu zokunqongophala zihlala zingaqatshelwa ngaphandle kokuba amanqanaba akho aphantsi kakhulu. Ukunqongophala kubangela ukudinwa, ukukrala kwezihlunu, iingxaki zengqondo, ukubetha kwentliziyo okungaqhelekanga kunye ne-osteoporosis. Imeko enjalo inokufunyanwa ngovavanyo olulula lwegazi. Ukunqongophala kwe-Magnesium kunyangwa ngokutya ukutya okutyebileyo kwe-magnesium okanye ngokuthatha izongezo ze-magnesium.

Ukugqithiswa kwe-Magnesium, okuthetha ukuqokelelwa kwe-magnesium emzimbeni, kunokunyangwa ukuba ifunyenwe kwangoko. Iimeko ezinzima, ngakumbi xa zifunyanwe emva kwexesha, zijika zibe yimeko enzima ukuyinyanga kwabo banezintso ezonakeleyo. Abantu abadala abanokungasebenzi kakuhle kwezintso basengozini enkulu yokufumana iingxaki ezinzulu.

Umthombo: 1, 2, 3, 4