Magnesium uye Chirwere cheshuga: Zvakabatana Sei?

Zvemukati

• Ndeapi marudzi emagesium, uye ndeipi iri nani kana uine hanya neshuga?
• Ungawana sei mamwe magnesium mukudya kwako?
• Dzimwe hutano hunobatsira kune magnesium
• Njodzi uye mhedzisiro yekutora magnesium
• Kutora

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Magnesium chinhu chakakosha zvinovaka muviri chehuropi nemuviri. Iyo inobatsira kudzora shuga yeropa, pakati payo mazhinji mabhenefiti. Asi kushomeka kwemagesium kunowanzoonekwa kune vanhu vane chirwere cheshuga.

Kushomeka kunogona kuitika nerudzi rwekutanga uye mhando yechipiri chirwere cheshuga, asi inoita kunge ine mhando 2. Izvi zvinodaro nekuti mashoma ezinga remagnesium inosanganisirwa ne insulin kudzivisa.

Kana uine rudzi rwechipiri chirwere cheshuga, muviri wako unoburitsa insulin, asi haina kukwana kuzadzisa zvaunoda. Izvi zvinonzi insulin kudzivisa.

Vanhu vane insulin senzwi kana kushora vanorasikirwa neyakawandisa magnesium mumurini yavo, zvichipa kudzikira kumazinga eichi chinovaka.

Vamwe vanhu vane chirwere cheshuga cheshuga vanowedzerawo insulin kushorwa. Izvi zvinogona kuvaisa panjodzi yekushomeka kwemagesium, zvakare.

Kutora yekuwedzera magnesium, zvisinei, kunogona kuwedzera yako magnesium ropa mwero uye kugadzirisa chirwere cheshuga. Kana iwe uine pre-chirwere cheshuga, kuwedzera kunogona zvakare kuwedzera shuga yeropa uye pamwe kudzivirira rudzi rwechipiri chirwere cheshuga.

Ndeapi marudzi emagesium, uye ndeipi iri nani kana uine hanya neshuga?

Mhando dzakasiyana dzemagnesium dzinosanganisira:

• magnesium glycinate
• magnesium oxide
• magnesium chloride
• magnesium sulfate
• magnesium carbonate
• magnesium taurate
• magnesium citrate
• magnesium lactate
• magnesium gluconate
• magnesium aspartate
• magnesium threonate

Magnesiamu ekuwedzera haana kugadzirwa akaenzana. Mhando dzakasiyana dzirinani kune zvimwe zvirwere uye dzine mwero wekuyamwa wakasiyana. Dzimwe mhando dzinonyungudika zvirinyore mumvura, zvichibvumira kupinza nekukurumidza mumuviri.

Sekureva kweNational Institutes of Health (NIH), zvimwe zvidzidzo zvakawana kuti magnesium aspartate, citrate, lactate, uye chloride ine mwero wekutora zviri nani, kana ichienzaniswa ne magnesium oxide uye sulfate.

Asi iyo NIH inoshumawo kuti apo vanhu vane chirwere cheshuga chisina kudzorwa zvisina kunaka vakapihwa mamirigiramu emamirioni (mg) emagesium oxide pazuva muzviedzo zvemakiriniki, vakaratidza kuvandudzwa mukutonga kweglycemic mushure memazuva makumi matatu.

Saizvozvowo, vanhu vakagamuchira 300 mg ye magnesium chloride pazuva vakagadziriswa mukutsanya glucose mushure memasvondo gumi nematanhatu. Asi avo vakagamuchira magnesium aspartate vaive vasina kuvandudzwa mukutonga kweglycemic mushure memwedzi mitatu yekuwedzera.

Chete mashoma mashoma emakiriniki miedzo akaongorora mabhenefiti ekuwedzera magnesium yeshuga. Kumwe kutsvagurudza kunodiwa kuti uone zvine chokwadi mhando dzakanakisa dzemagnesium yekudzora glucose.

Kana iwe uine kushomeka, taura nachiremba wako kuti uone kana kuwedzera kwacho kwakakukodzera. Magnesium inowanikwa nemuromo se capsule, mvura, kana hupfu.

Inogona zvakare kuiswa jekiseni mumuviri, kana kuiswa pamusoro uye kupinza kuburikidza neganda nemafuta uye mafuta.

Tenga zvigadzirwa zve magnesium online.

Ungawana sei mamwe magnesium mukudya kwako?

Kunyangwe hazvo kuwedzera kuchikwanisa kugadzirisa yakaderera magnesium ropa mwero, iwe unogona zvakare kuwedzera yako nhanho zvakasikwa kuburikidza nekudya.

Huwandu hwezuva nezuva hwemagniziyamu yevakadzi vakuru ndeye 320 mg kusvika 360 mg, uye 410 mg kusvika 420 mg yevakuru varume, maererano neNIH.

Miti yakawanda uye zvigadzirwa zvemhuka chinhu chakanakisa sosi yemagesium

• miriwo miriwo yakasvibira (sipinashi, collard magidhi, nezvimwewo)
• nyemba
• nzungu nembeu
• tsanga dzose
• nzungu ruomba
• zviyo zvemangwanani
• avocado
• huku zamu
• pasi nyuchi
• broccoli
• oatmeal
• yogati

Mvura yepombi, mvura yemaminerari, uye mvura yemumabhodhoro zvakare ndiwo manyuko emagesium, kunyangwe iwo mazinga e magnesium anogona kusiyana, zvichienderana nekwaanobva mvura.

Yese serum magnesium yeropa bvunzo inogona kuongorora kushomeka kwemagesium. Zviratidzo zvekushomeka zvinosanganisira kurasikirwa nechido, kuda kurutsa, mhasuru, uye kuneta.

Dzimwe hutano hunobatsira kune magnesium

Magnesium haibatsire chete kugadzirisa shuga yeropa. Mamwe mabhenefiti ehutano ane magnesium eropa anosanganisira:

• inoderedza BP, iyo inoderedza njodzi yehosha yemwoyo uye sitiroko
• inosimudzira mapfupa ane hutano
• inoderedza kuwanda kwemagraine kurwisa
• inovandudza kurovedza muviri
• inoderedza kushushikana uye kushushikana
• inoderedza kuzvimba uye kurwadziwa
• eases premenstrual syndrome

Njodzi uye mhedzisiro yekutora magnesium

Kutora magnesium yakawandisa kunopa dzimwe njodzi dzehutano. Inogona kuita laxative mhedzisiro mune vamwe vanhu, zvichikonzera manyoka uye mudumbu kurwadza. Saka zvakakosha kutora magnesium zvinowedzera sezvakarairwa.

Iyi mhedzisiro inogona kuitika ne magnesium carbonate, chloride, gluconate, uye oxide.

Kana ura hwako husingakwanise kubvumira muromo wemagnesium ekuwedzera, shandisa mafuta ekumusoro kana kirimu panzvimbo. Zvisinei, kune ngozi yekutsamwiswa kweganda. Edza kuita kweganda rako nekutanga kuisa kirimu kune chidimbu cheganda.

Kuisa huwandu hwakawanda hwemagesium kunogona zvakare kukonzera magnesium chepfu. Aya mamiriro anogona kuuraya. Zviratidzo zvehupfu hunosanganisira kusvotwa, kurutsa, kunetseka kufema, kusagadzikana kwemoyo, uye kusungwa kwemoyo.

Kusashanda zvakanaka kweitsvo chinhu chinokonzeresa huturu hwemagesium nekuda kwekutadza kwetsvo kubvisa magnesium yakawandisa kubva mumuviri.

Side effects hazviitike kana uchidya yakawanda magnesium kuburikidza nechikafu. Mutumbi unokwanisa kubvisa huwandu hwakawandisa hwemagnesium kuburikidza nekuita weti.

Bvunza chiremba wako usati watora chinowedzera kana iwe uchitorawo mushonga. Izvi zvinogona kudzivirira kusangana kunogoneka kwezvinodhaka.

Kutora

Kana iwe uine chirwere cheshuga kana pre-chirwere cheshuga, kurukura nezve mukana wekushomeka kwemagesium nachiremba wako. Kugadzirisa kushomeka kunogona kuvandudza huwandu hweshuga yeropa rako, zvichikubatsira kugadzirisa mamiriro ako.