Magnesium Dosage: Iwe Unofanira Kutora Zvakadii pazuva?

Zvemukati

• Yakurudzirwa zviyero zvezuva nezuva
• Mhando dzemagnesium zvinowedzera
• Magnesium gluconate
• Magnesium oxide
• Magnesium citrate
• Magnesium chloride
• Magnesium hydroxide
• Magnesium aspartate
• Magnesium glycinate
• Chipimo chemushonga
• Chipimo chemushonga
• Chipimo chemushonga weshuga muropa
• Chipimo chemushonga wekuderedza tsandanyama
• Chiyero chekushungurudzika
• Chipimo chemushonga wekusimbisa kurovedza muviri
• Dosage yekuvandudza PMS zviratidzo
• Dosage yemigraines
• Zvinogona kuitika mhedzisiro, zvinonetsa uye yambiro
• Chinokosha

Magnesium is mineral yaunoda kuti ugare uine hutano.

Izvo zvakakosha pamabasa mazhinji mumuviri wako, kusanganisira simba metabolism uye protein synthesis. Izvo zvakare zvinopa kune rakakodzera basa rehuropi, hutano hwemabhonzo, uye moyo uye mhasuru chiitiko ().

Magnesium inowanikwa zvakasikwa mune zvekudya senzungu, mashizha emuriwo miriwo, uye zvigadzirwa zvemukaka (2).

Kuwedzeredza neichi chakakosha chikafu kwakabatanidzwa nezvakawanda mabhenefiti, kusanganisira kudzimbirirwa uye kuvandudzwa kweshuga yeropa uye kurara.

Ichi chinyorwa chinoongorora mhando dzakasiyana dzemagesium ekuwedzera uye maitiro ekuona akanyanya madosi ezuva nezuva zvaunoda.

Yakurudzirwa zviyero zvezuva nezuva

Magnesium yakakosha pakuchengetedza hutano hwakanaka.

Nekudaro, yakaderera magnesium kudya kunowanzoitika.

Inonyanya kuwanikwa muvanhu vanoteera zvakajairika kudya kwekuMadokero, uko kune zvakagadziriswa chikafu uye zviyo zvakanatswa uye zvinogona kushaya zvekudya semashizha miriwo miriwo uye nyemba, zvinopa magnesium uye zvimwe zvakakosha zvinovaka muviri (,).

Tafura iri pazasi inoratidza inokurudzirwa mvumo yezuva nezuva (RDA) kana kukwana kwakakwana (AI) kwemagesium kune vanhu vakuru, vacheche, uye vana (2).

Kune vakadzi vane pamuviri 18 kana kupfuura, izvo zvinodiwa zvinowedzerwa kusvika 350-360 mg pazuva (2).

Zvimwe zvirwere nemamiriro ezvinhu zvinosanganiswa nekushomeka kwemagesium, zvinosanganisira kuwedzera kweBP, rudzi rwechipiri chirwere cheshuga, uye kudhakwa (,,).

Kutora magnesium yekuwedzera kunogona kubatsira kuwedzera huwandu hwemagesium kune avo vane njodzi yakanyanya yekushomeka kana vasingapedze zvakakwana kuburikidza nedhayeti yavo.

Iyo inokurudzirwa mvumo yezuva nezuva (RDA) yemagesium yevakuru ndeye 310-420 mg zvinoenderana nezera uye mukadzi.

Mhando dzemagnesium zvinowedzera

Mazhinji mafomu emagetsi emagetsi anowanikwa.

Chinhu chakanyanya kukosha chekutarisa usati wafunga nezve yekuwedzera chiyero chekutora, kana kunyatso kuwedzerwa kunowedzerwa nemuviri wako.

Heano marondedzero mapfupi eanowanzozivikanwa magnesium ekuwedzera.

Magnesium gluconate

Magnesium gluconate inouya kubva kune magnesium munyu we gluconic acid. Mumakonzo, yakaratidzirwa kuve ine yakanyanya mwero wekutapa pakati pemamwe marudzi emagemisium ekuwedzera ().

Magnesium oxide

Magnesium oxide ine yakanyanya kuwanda elemental, kana chaiko, magnesium pahuremu. Zvisinei, haina kunyatsogadziriswa. Zvidzidzo zvakaona kuti magnesium oxide haina kunyungudika mumvura, ichiita kuti mwero wekutora wakaderera (,).

Magnesium citrate

Mune magnesium citrate, magnesium mune munyu fomu inosanganiswa ne citric acid. Magnesium citrate inonwiwa zvine mutsindo nemuviri uye ine yakasimba solubility mumvura, zvichireva kuti inosangana zvakanaka nemvura ().

Magnesium citrate inowanikwa mupiritsi fomu uye inowanzo shandiswa se saline laxative pamberi pekolonoscopy kana kuvhiya kukuru.

Magnesium chloride

Kunge magnesium gluconate uye citrate, magnesium chloride yakaonekwa ichinyudzwa nemuviri (2).

Inowanikwawo semafuta anokwanisa kuiswa kumusoro, asi zvimwe zvidzidzo zvinodiwa kuti unzwisise zvizere kuti magnesium iri muchimiro ichi inopinza sei kuburikidza neganda ().

Magnesium hydroxide

Magnesium hydroxide, inozivikanwawo semukaka wemagnesia, inowanzo shandiswa se laxative yekurapa kupatirwa uye mune mamwe maantacid ekurapa chirungurira (2,).

Magnesium aspartate

Magnesium aspartate ndeimwe yakajairika magnesium yekuwedzera iyo inotonhorwa zvakanyanya nemuviri wemunhu (,).

Magnesium glycinate

Magnesium glycinate yakaratidzirwa kuve ine yakaringana yekudyiwa mwero ine shoma yeiyo laxative mhedzisiro.

Izvi zvingangodaro nekuti yakanyura mune imwe nzvimbo yemukati yako, ichienzaniswa nemamwe akawanda mafomu emagetsi emagetsi ().

Mhando zhinji dzemagnesium zvinowedzera zviripo. Izvo zvakakosha kuti utarise muyero wekutora wekuwedzera usati waita kutenga.

Chipimo chemushonga

Kunyangwe iwe uchirwira neacute kana isingaperi kuvharirwa, zvinogona kusagadzikana.

Magnesium citrate uye magnesium hydroxide ndiwo maviri maginesiamu makomponi anowanzo shandiswa kusimudzira ura ().

Magnesium hydroxide, kana mukaka wemagnesia, unoshanda se laxative nekukweva mvura kupinda mumatumbu ako, izvo zvinobatsira kupodza chigaro chako uye kurerutsa kufamba kwayo.

Iyo inokurudzirwa dosi inoenderana nechigadzirwa. Nguva dzose tevera iwo madosi edhisheni (17).

Kupfuudza kudya kwakakurudzirwa kunogona kukonzera manyoka emvura kana kusaenzana kwemagetsi.

Nekuda kwekuita kwayo laxative, mukaka wemagnesia unowanzo shandiswa kurapa kupatira kwakanyanya uye kusingawanzo kukurudzirwa kumatambudziko asingaperi.

Magnesium citrate ndeimwe magnesium yekuwedzera inoshandiswa kurapa kupatira.

Zviri nani kupinza uye ine yakapfava laxative mhedzisiro pane magnesium hydroxide ().

Iyo muyero muyero we magnesium citrate ndeye 240 ml pazuva, iyo inogona kusanganiswa nemvura uye kutorwa nemuromo.

Magnesium citrate uye magnesium hydroxide zvakajairika magnesium makomputa anoshandiswa kurapa kupatira. Kuti uwane mhedzisiro yakanaka, gara uchitevedzera mwero muyero mazano pane zvakanyorwa.

Chipimo chemushonga

Mazinga akakwana emagesium akakosha pakurara kwakanaka kwehusiku. Magnesium inogona kubatsira pfungwa dzako kuzorora uye muviri wako uwane kurara kwakadzama, kwekudzorera.

Muchokwadi, zvidzidzo mumakonzo zvakaratidza kuti suboptimal magnesium mazinga akatungamira kune yakashata yekurara mhando ().

Parizvino, yakaganhurirwa nhamba yezvidzidzo yakadzidza mhedzisiro yemagesium ekuwedzera pane hunhu hwekurara, zvichiita kuti zvive zvakaoma kukurudzira imwe nhanho yezuva nezuva.

Nekudaro, mune kumwe kuongorora, vakuru vakura vakagamuchira 414 mg ye magnesium oxide kaviri pazuva (500 mg yemagnesium pazuva) vaive nehunhu hwakanaka hwekurara, zvichienzaniswa nevakuru vakagamuchira placebo ().

Kubva pane kushoma kwekutsvaga, kutora 500 mg yemagnesium zuva nezuva kunogona kusimudzira kunaka kwekurara.

Chipimo chemushonga weshuga muropa

Vanhu vane chirwere cheshuga vanogona kunge vane mikana yakaderera yemagesium (,).

Yakakwira shuga yeropa mazinga anogona kuwedzera kurasikirwa kwemagesium kuburikidza neweti, zvichikonzera yakaderera magnesium mazinga muropa rako.

Zvidzidzo zvakaratidza kuti magnesium zvinowedzera zvinogona kubatsira kudzora shuga yeropa nekugadzirisa insulin chiito ().

Insulin ihormone inobatsira kudzora huwandu hweshuga yeropa nekusaina maseru ako kuti atore shuga kubva muropa rako.

Imwe ongororo yakawana kuti kuwedzera ne 2,500 mg ye magnesium mune magnesium chloride solution mazuva ese yakagadzirisa insulin senzwi uye kutsanya mashuga eropa muvanhu vane mhando 2 chirwere cheshuga uye mashoma emagesium ezinga rekutanga ().

Nekudaro, kumwe kuongorora kwakaratidza kuti vanhu vaigamuchira zuva rega rega re20,7 mmol yemagnesium oxide zuva nezuva havana kuratidza kuvandudzwa kweropa reropa.

Izvo zvakati, avo vakagamuchira muyero wepamusoro we magnesium oxide (41.4 mmol zuva nezuva) vakaratidza kuderera kwefructosamine, chiyero chepakati cheshuga yeropa remunhu pamusoro peanenge mavhiki e3-3 ().

Vatsvakurudzi vakagumisa kuti kuwedzerwa kwemagesium kuwedzererwa pamwero wakakwira kupfuura wakajairwa kunogona kubatsira kudzora glucose muropa, asi zvimwe zvidzidzo zvinodiwa ().

Yakakwira kwazvo madosi e2,500 mg yemagnesium inowedzera mazuva ese yakaratidzirwa kusimudzira mazinga eruglucose murwere ane chirwere cheshuga, asi kumwe kutsvagurudza kunodiwa.

Chipimo chemushonga wekuderedza tsandanyama

Mamiriro mazhinji anogona kukonzeresa mhasuru.

Sezvo magnesium iri kiyi yemhasuru mashandiro, kushomeka kunogona kukonzeresa kurwadza kwemhasuru.

Magnesium zvinowedzera zvinowanzo shambadzirwa kudzivirira kana kugadzirisa mhasuru kupwanya.

Kunyangwe kutsvagisa nezve magnesium zvinowedzera zvetsandanyama cramping zvakasanganiswa, kumwe kuongorora kwakawana kuti vatori vechikamu vakagamuchira 300 mg yemagnesium zuva nezuva kwemavhiki matanhatu vakataura mashoma masuru cramp, achienzaniswa neavo vakagamuchira placebo ().

Chimwe chidzidzo chakaratidza kugona kwemagesium ekuwedzera ekuderedza kuwanda kwemakumbo emakumbo panguva yekuzvitakura. Vakadzi vaitora 300 mg yemagnesium zuva nezuva vanoona kushomeka uye kusanyanyisa makumbo makumbo, zvichienzaniswa nevakadzi vakatora placebo ().

Kunyangwe kumwe kutsvagurudza kuchidikanwa pane magnesium uye mhasuru cramp, kutora 300 mg ye magnesium zuva nezuva yakaratidzirwa kudzikisa zviratidzo.

Chiyero chekushungurudzika

Zvidzidzo zvakaratidza kuti kushomeka kwemagesium kunogona kuwedzera njodzi yako yekuora mwoyo ().

Muchokwadi, kutora magnesium yekuwedzera kunogona kusimudzira kushushikana kwezviratidzo mune vamwe vanhu.

Imwe ongororo yakawana kuti kutora 248 mg ye magnesium chloride yakagadzirisa zviratidzo zvekushushikana kune avo vane hunyoro kusvika pakati nepakati kushushikana ().

Zvakare, kumwe kuongorora kwakawana kuti kutora 450 mg ye magnesium chloride yaive inoshanda seyekudzvinyirira pakuvandudza kushushikana kwezviratidzo ().

Nepo magnesium inowedzera inogona kuvandudza kushushikana kune avo vane kushomeka kwemagesium, kumwe kutsvagurudza kunodiwa kuti uzive kana vachigona kudzora kushushikana kune avo vane zvakajairika magnesium mazinga

Kuwedzera pamwe ne248-450 mg yemagesium pazuva kwakaratidzirwa kugadzirisa mafungiro mune varwere vane kushushikana uye mashoma magnesium mazinga.

Chipimo chemushonga wekusimbisa kurovedza muviri

Zvidzidzo zvakasiyana siyana nezve magnesium zvinowedzera 'mhedzisiro pane kuita kwekurovedza muviri zvakaratidza kuti kugona kwekuvandudza kunowanzoenderana nedosi.

Semuenzaniso, zvidzidzo zviviri zvakashandisa madhayeti e126-250 mg ye magnesium zuva rega rega haina kuratidza shanduko yakakura mukuita kwekurovedza muviri kana kuwana mhasuru.

Vatsvakurudzi vakagumisa kuti chero mabhenefiti kubva mukuwedzera ne magnesium pamadhosi aya anga asina kusimba kuti aonekwe (,).

Nekudaro, kumwe kuongorora kwakaratidza kuti vatambi vevolleyball vakatora 350 mg yemagnesium pazuva vakaratidza kuvandudza kuita kwemitambo, zvichienzaniswa neboka rinodzora ().

Kuwedzeredza ne magnesium pamadhora e350 mg kana kupfuura pazuva kunogona kuwedzera kuita kwekuita.

Dosage yekuvandudza PMS zviratidzo

Premenstrual syndrome (PMS) iboka rezviratidzo, kusanganisira kuchengetwa kwemvura, kushushikana, uye kutemwa nemusoro, izvo vakadzi vazhinji vanowana pamusoro pevhiki 1-2 nguva yavo isati yasvika.

Kuwedzera ne magnesium yakaratidzirwa kugadzirisa zviratidzo zvePMS.

Imwe ongororo yakawana kuti kutora 200 mg ye magnesium oxide zuva nezuva yakavandudzwa kuchengetedza kwemvura kwakabatana nePMS ().

Chimwe chidzidzo chakatsunga kuti kutora 360 mg yemagnesium zuva nezuva yakagadzirisa zviratidzo zvePMS zvine chekuita nemanzwiro uye nemamiriro ekuchinja ().

Magnesium doses ye 200-360 mg mazuva ese yakaratidzirwa kugadzirisa zviratidzo zvePMS muvakadzi, kusanganisira kushushikana uye kuchengetedza kwemvura.

Dosage yemigraines

Vanhu vanoona migraines vanogona kunge vari panjodzi yekushomeka kwemagesium nekuda kwezvinhu zvakati wandei, kusanganisira kusakwana kwemavara ekutora magnesium zvakanaka kana kuwedzera kubuda kwemagesium nekuda kwekushushikana ().

Imwe ongororo yakawana kuti kuwedzera ne600 mg ye magnesium citrate kwakabatsira kudzikisira kuwanda uye kuomarara kwemigraines ().

Chimwe chidzidzo chakaratidza kuti iwo iwo muyero wezuva nezuva waida kudzikamisa kuwanda kwemagraine kurwisa ().

Kuwedzera ne600 mg yemagnesium zuva nezuva yakaratidzirwa kudzivirira uye pamwe kudzikisira kusimba uye kureba kwemigraines.

Zvinogona kuitika mhedzisiro, zvinonetsa uye yambiro

National Academy yeMishonga inokurudzira kusapfuura 350 mg yekuwedzera magnesium pazuva (2).

Nekudaro, ongororo dzinoverengeka dzakabatanidza yakakwira mazuva ese madosi

Zvinokurudzirwa kutora chete zuva nezuva magnesium yekuwedzera iyo inopa inopfuura mazana matatu emamiriyoni apo iri pasi pekutarisirwa kwechiremba.

Kunyangwe magnesium chepfu isingawanzoitika, kutora mamwe magnesium ekuwedzera pamadosi akanyanya kunogona kukonzera manyoka, kuda kurutsa, uye kupomba kwemudumbu.

Magnesium ekuwedzera anogona zvakare kusangana nemimwe mishonga, inosanganisira maantibioti uye diuretics (2).

Magnesium chepfu haiwanzoitika, asi ita chokwadi chekutaura nemupi wako wezvehutano usati watanga kuwedzera neinopfuura 350 mg zuva nezuva

Chinokosha

Magnesium inobatanidzwa mukuita zvinopfuura mazana matatu emakemikari mumuviri wako uye zvakakosha pakuchengetedza hutano hwakanaka.

Iyo RDA ye magnesium ndeye 310-420 mg yevakuru zvichienderana nezera uye murume.

Kana iwe uchida yekuwedzera, madosi ekuyera anogona kusiyana zvichienderana nezvinodiwa, sekuvandudza kuzvimbirwa, kurara, mhasuru, kana kushungurudzika.

Zvizhinji zveongororo zvakawana mhedzisiro ine madosi ezuva nezuva e125-2,500 mg.

Zvisinei, zviri nani kubvunza wako mupi wezvehutano usati watora chinowedzera, kunyanya pamadosi epamusoro.