Magnesium yekufunganya: Inobudirira here?

Zvemukati

• Ko magnesium inogona kubatsira kurwisa kunetseka?
• Ndeipi magnesium yakanyanya kunetsekana?
• Maitiro ekutora magnesium yekushushikana
• Chikafu chakakwira mu magnesium
• Kune here mhedzisiro yemagnesium?
• Magnesium zviratidzo zvekudarika
• Ndezvipi zvimwe zvakanaka zvekutora magnesium?
• Zvimwe zvakanaka

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

Ko magnesium inogona kubatsira kurwisa kunetseka?

Imwe yemaminerari akawandisa mumuviri, magnesium inoita basa rakakosha mune akati wandei emabasa emuviri uye ine huwandu hwerubatsiro rwehutano. Mukuwedzera kune izvi zvakanaka, magnesium inogona kubatsira sekurapa kwepanyama kwekushushikana. Nepo zvimwe zvidzidzo zvichidikanwa, pane ongororo inoratidza kuti magnesium inogona kubatsira kurwisa kunetseka.

Ongororo ya2010 yekurapa kwechisikigo kwekushushikana yakawana kuti magnesium inogona kunge iri kurapa kwekushushikana.Lakhan SE, et al. (2010). Nutritional and herbal zvinowedzera zvekushushikana uye kusagadzikana zvine chekuita nekushushikana: yakarongeka kuongorora. DOI:

Munguva pfupi yapfuura, ongororo ya2017 iyo yakatarisa pazvidzidzo gumi nesere zvakawana kuti magnesium yakaderedza kunetseka.Boyle NB, et. al. (2017). Mhedzisiro ye magnesium yekuwedzera pane yekutenderera kunetseka uye kusagadzikana - Kuongorora kwakarongeka. DOI: 10.3390 / nu9050429 Izvi zvidzidzo zvakatarisa kushushikana kwakadzikama, kushushikana panguva premenstrual syndrome, kusununguka kwekusununguka, uye kushushikana kwakazara. Iwo ma masomo aive akavakirwa pane zvawo ma-ripoti, saka mhedzisiro yacho ndeye kuzviisa pasi. Ongororo iyi yakataura kuti kumwezve, miedzo inodzorwa inodiwa kuratidza izvi.

Zvinoenderana neongororo iyi, chimwe chezvikonzero nei magnesium ingabatsira kudzikamisa kushushikana ndechekuti inogona kugadzirisa huropi hunoshanda. Kutsvagurudza kunoratidza kuti magnesium inoita basa rakakosha mukugadzirisa maurotransmitter, ayo anotumira mameseji muuropi nemuviri wese. Aya ndiwo maratidziro anoita magnesium muhutano hwemitsipa.Kirkland A, et al. (2018). Basa re magnesium mumatambudziko etsinga. DOI:

Tsvagiridzo yakawana kuti magnesium inogona kubatsira nehuropi mabasa ayo anoderedza kusagadzikana uye kusagadzikana.Sartori SB, et al. (2012). Kushayikwa kweMagnesium kunokonzera kushushikana uye HPA axis dysregulation: Modulation nekurapa zvinodhaka kurapwa. DOI: 10.1016 / j.neuropharm.2011.07.027 Inotendwa inokanganisa chikamu chehuropi chinonzi hypothalamus, iyo inobatsira kudzora pituitary uye adrenal gland. Aya magemenzi ane chekuita nemhinduro yako kunetseka.

Kana iwe uine kusagadzikana kwekushushikana, ungangoda kufunga kushandisa magnesium kubatsira kudzikisa zviratidzo zvako.

Ndeipi magnesium yakanyanya kunetsekana?

Magnesium inowanzo sungwa kune zvimwe zvinhu kuitira kuti zvive nyore kuti muviri uutore. Mhando dzakasiyana dzemagnesium dzakakamurwa zvichienderana nezvinhu izvi zvekubatanidza. Mhando dzakasiyana dzemagnesium dzinosanganisira:

• Magnesium glycinate. Kazhinji inoshandiswa kudzikisa kurwadziwa kwemhasuru. Tenga magnesium glycinate.
• Magnesium oxide. Inowanzo shandiswa kurapa migraines uye kupatira. Tenga magnesium oxide.
• Magnesium citrate. Inonyorerwa nemuviri uye zvakare inoshandiswa kurapa kupatira. Tenga magnesium citrate.
• Magnesium chloride. Inonyorerwa nemuviri. Tenga magnesium chloride.
• Magnesium sulfate (Epsom munyu). Kazhinji, isinganetsi nyore nemuviri asi inogona kupinza kuburikidza neganda. Tenga magnesium sulfate.
• Magnesium lactate. Kazhinji inoshandiswa sekuwedzera chikafu. Tenga magnesium lactate.

Zvinoenderana neongororo ya2017 yezvidzidzo, dzakawanda zvezvidzidzo zvinoenderana nemagesium uye kushushikana zvinoshandisa magnesium lactate kana magnesium oxide.Boyle NB, et. al. (2017). Mhedzisiro ye magnesium yekuwedzera pane yekutenderera kunetseka uye kusagadzikana - Kuongorora kwakarongeka. DOI: 10.3390 / nu9050429 Zvisinei, zvimwe zvidzidzo zvinodiwa zvinofananidza zvinopesana nekuzvidya mwoyo kwemarudzi akasiyana-siyana emagesiumisi sezvo zvisingazivikanwi kuti ndeupi rudzi rwemagesium rwakanyanya kunetseka.

Maitiro ekutora magnesium yekushushikana

Sekureva kweHofisi yeDhijitari Supplements, zvidzidzo zvinogara zvichiratidza kuti vanhu vazhinji havasi kuwana yakakwana magnesium kubva kuzvikafu zvavo.Hofisi yeZvekuwedzera Zvekudya. (2018). Magnesium: Chokwadi cheti chevashandi vehutano. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Vanhu vazhinji vane yakaderera magnesium mazinga.

Iyo Yakakurudzirwa Zuva Nezve Kubvumidzwa (RDA) yevakuru iri pakati pe310 ne420 mg.Hofisi yeZvekuwedzera Zvekudya. (2018). Magnesium: Chokwadi cheti chevashandi vehutano. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ RDA chaiyo ichasiyana zvichienderana nezera rako uye murume kana murume. More magnesium inodawo panguva yekuzvitakura, sezvo nhumbu inogona kukanganisa maitiro anoita muviri wako mamwe mavhitaminzi uye mamineral.

Kuti uve nechokwadi chekuti une magnesium yakakwana mukudya kwako, idya chikafu chakakwira mu magnesium.

Chikafu chakakwira mu magnesium

• mashizha ane mashizha
• avocado
• chokoreti yakasviba
• nyemba
• tsanga dzose
• nzungu
• mhodzi
  

Kana iwe ukatora magnesium sekuwedzera, zvidzidzo zvakaratidza kuti magnesium inogona kuve neanopokana-nekushushikana nemhedzisiro inowanzo shandisa madosi ari pakati pe75 ne360 mg pazuva, maererano neiyo 2017 ongororo.

Zviri nani kubvunza chiremba wezvehutano usati watora chero chinowedzerwa kuitira kuti iwe uzive iyo chaiyo dosi iwe.

Kune here mhedzisiro yemagnesium?

Kunyangwe paine mashoma mhedzisiro kubva mukutora magnesium ekuwedzera, zvinogara zvichikosha kuti usatore zvimwe zvekuwedzera kupfuura iwe zvaunoda chaizvo.

Sekureva kweHofisi yeDiary Supplements, huwandu hwakawanda hwemagesium muzvinhu zvekudya hazviise njodzi sezvo itsvo kazhinji dzinoburitsa yakawedzera magnesium kubva muchirongwa.Hofisi yeZvekuwedzera Zvekudya. (2018). Magnesium: Chokwadi cheti chevashandi vehutano. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Nekudaro, izvo zvinokwanisika kudarika oosium pane magnesium ekuwedzera.

Iyo National Academy yeMishonga inokurudzira vanhu vakuru kuti vasapfuure mazana matatu emamiriyoni emamiriyoni ekuwedzera emagesium pazuva.Hofisi yeZvekuwedzera Zvekudya. (2018). Magnesium: Chokwadi cheti chevashandi vehutano.
ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Nepo yakawanda magnesium inogona kudyiwa muchimiro chekudya, yakakwira muyero wezvekuwedzera unogona kukonzera mhedzisiro.

Mune mimwe miedzo, zvidzidzo zvekuedzwa zvinopihwa muyero wepamusoro. Iwe unofanirwa kutora zvinopfuura mazana matatu nemazana matatu emamiriyoni pazuva kana chiremba wako akurudzira muyero iwoyo. Zvikasadaro iwe unogona kuve nemagnesium overdose.

Magnesium zviratidzo zvekudarika

• manyoka
• kusvotwa
• kurutsa
• kusungwa kwemoyo
• yakaderera BP
• kuneta
• kushaya simba kwetsandanyama

Kana iwe uchidavira iwe wakanyanyisa kuwandisa pane magnesium, taura nehutano hwehutano pakarepo.

Ndezvipi zvimwe zvakanaka zvekutora magnesium?

Kune zvakawanda zvakanaka zve magnesium. Kubva pamamiriro ezvinhu akavandudzwa kusvika pahutano, magnesium inoshanda mumuviri wese. Zvidzidzo zvakawana dzimwe nzira dzakawanda magnesium inogona kubatsira hutano hwako.Higdon J, et al. (2019). Magnesium. lpi.oregonstate.edu/mic/minerals/magnesium

Zvimwe zvakanaka

• kupatirwa kurapwa
• kurara zvirinani
• kurwadziwa kwakaderera
• migraine kurapwa
• yakaderedzwa njodzi yerudzi rwechipiri chirwere cheshuga
• yakadzikisa BP
• kugadzirisa mamiriro

Magnesium inokosha mineral ine zvakawanda zvakanaka. Nepo humwe humbowo huchidikanwa kuti unzwisise zvizere uye utsanangure mashandiro ayo, magnesium inoita kunge mushonga unoshanda wekushushikana. Taura kune nyanzvi yehutano usati watora chero chinowedzerwa.