Magnesium ndi Shuga: Zimagwirizana Bwanji?

Zamkati

• Kodi mitundu ya magnesium ndi iti, ndipo ndi iti yomwe ili bwino ngati mukuda nkhawa ndi matenda ashuga?
• Kodi mungapeze bwanji magnesium yambiri pazakudya zanu?
• Zina zimapindulitsa ku magnesium
• Zowopsa ndi zoyipa zakumwa kwa magnesium
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Magnesium ndi michere yofunikira muubongo ndi thupi. Zimathandizira kuwongolera shuga wamagazi, mwazabwino zake zambiri. Komabe kusowa kwa magnesium kumawonekera nthawi zambiri mwa anthu omwe ali ndi matenda ashuga.

Kuperewera kumatha kuchitika ndi mtundu wa 1 ndi mtundu wa 2 shuga, koma kumawoneka ngati kuli ndi mtundu wa 2. Izi ndichifukwa choti magnesium yotsika imalumikizidwa ndi insulin kukana.

Ngati muli ndi matenda a shuga a mtundu wachiwiri, thupi lanu limatulutsa insulin, koma osakwanira kukwaniritsa zosowa zanu. Izi zimatchedwa insulin kukana.

Anthu omwe ali ndi vuto la insulin kapena kukana amataya magnesium ochulukirapo mkodzo wawo, zomwe zimapangitsa kuti michereyi ichepetse.

Anthu ena omwe ali ndi matenda a shuga a mtundu woyamba amakhalanso ndi insulin. Izi zitha kuwaika pachiwopsezo cha kuchepa kwa magnesium, nawonso.

Kutenga chowonjezera cha magnesium, komabe, kumatha kukulitsa kuchuluka kwamagazi a magnesium ndikuthandizira kuwongolera matenda ashuga. Ngati muli ndi matenda ashuga, mankhwala owonjezerawa amathanso kupititsa patsogolo shuga m'magazi komanso mwina kupewa mtundu wa 2 wa matenda ashuga.

Kodi mitundu ya magnesium ndi iti, ndipo ndi iti yomwe ili bwino ngati mukuda nkhawa ndi matenda ashuga?

Mitundu yosiyanasiyana ya magnesium ndi monga:

• magnesium glycinate
• magnesium okusayidi
• mankhwala enaake a mankhwala enaake
• magnesium sulphate
• magnesium carbonate
• mankhwala a magnesium
• magnesium citrate
• magnesium lactate
• mankhwala enaake a gluconate
• aspartate ya magnesium
• mankhwala enaake a magnesium

Zowonjezera za magnesium sizinapangidwe zofanana. Mitundu yosiyanasiyana ndiyabwino pamavuto ena ndipo imakhala ndi mayendedwe osiyanasiyana. Mitundu ina imasungunuka mosavuta m'madzi, zomwe zimapangitsa kuti thupi liziyenda mwachangu.

Malinga ndi National Institutes of Health (NIH), kafukufuku wina apeza kuti magnesium aspartate, citrate, lactate, ndi chloride imakhala ndi mayendedwe abwino, poyerekeza ndi magnesium oxide ndi sulphate.

Koma NIH inanenanso kuti anthu omwe ali ndi matenda a shuga osapatsidwa bwino akapatsidwa mamiligalamu 1,000 (mg) a magnesium oxide patsiku m'mayesero azachipatala, adawonetsa kusintha kwa glycemic patatha masiku 30.

Momwemonso, anthu omwe amalandila 300 mg ya magnesium chloride patsiku anali ndi kusintha pakudya kwa glucose patadutsa milungu 16. Komabe iwo omwe adalandira aspartate ya magnesium sanasinthe kusintha kwa glycemic pambuyo pa miyezi itatu yowonjezerapo.

Mayeso ang'onoang'ono azachipatala ndi omwe adayesa zaubwino wowonjezera magnesium wa matenda ashuga. Kafufuzidwe kafukufuku amafunika kuti adziwe motsimikiza mtundu wa magnesium woyang'anira glucose.

Ngati muli ndi vuto, lankhulani ndi dokotala kuti muwone ngati chowonjezera chikuyenera. Magnesium imapezeka pakamwa ngati kapisozi, madzi, kapena ufa.

Itha kubayiliranso m'thupi, kapena kuyika pamutu ndikulowetsa pakhungu ndi mafuta ndi mafuta.

Gulani zowonjezera zamagetsi pa intaneti.

Kodi mungapeze bwanji magnesium yambiri pazakudya zanu?

Ngakhale supplementation itha kukonza magazi otsika a magnesium, mutha kuwonjezera mulingo wanu mwachilengedwe kudzera pazakudya.

Kuchuluka kwa magnesium tsiku lililonse kwa akazi achikulire ndi 320 mg mpaka 360 mg, ndi 410 mg mpaka 420 mg ya amuna akulu, malinga ndi NIH.

Zomera zambiri ndi zopangira nyama ndizomwe zimayambitsa magnesium:

• masamba obiriwira (sipinachi, masamba obiriwira, ndi zina zambiri)
• nyemba
• mtedza ndi mbewu
• mbewu zonse
• chiponde
• chimanga cham'mawa
• mapeyala
• chifuwa cha nkhuku
• Nyama yang'ombe yogaya
• burokoli
• phala
• yogati

Madzi apampopi, madzi amchere, ndi madzi am'mabotolo ndimonso magwero a magnesium, ngakhale milingo ya magnesium imatha kusiyanasiyana, kutengera komwe kumachokera madzi.

Kuyezetsa magazi onse a serum magnesium kumatha kuzindikira kusowa kwa magnesium. Zizindikiro zakusowa ndikuphatikizaponso kusowa kwa njala, nseru, kukokana minofu, ndi kutopa.

Zina zimapindulitsa ku magnesium

Magnesium sikuti imangothandiza kuwongolera shuga wamagazi. Maubwino ena amwazi wamagazi a magnesium ndi awa:

• amachepetsa kuthamanga kwa magazi, komwe kumachepetsa chiopsezo cha matenda amtima ndi sitiroko
• amalimbikitsa mafupa athanzi
• amachepetsa kuchepa kwa migraine
• kumapangitsa kuchita masewera olimbitsa thupi
• amachepetsa nkhawa komanso kukhumudwa
• amachepetsa kutupa ndi kupweteka
• eases premenstrual syndrome

Zowopsa ndi zoyipa zakumwa kwa magnesium

Kutenga magnesium yambiri kumabweretsa mavuto ena azaumoyo. Amatha kukhala ndi vuto laxative mwa anthu ena, zomwe zimayambitsa matenda otsekula m'mimba komanso m'mimba. Chifukwa chake ndikofunikira kutenga zowonjezera za magnesium monga zanenedwera.

Zotsatirazi zimatha kuchitika ndi magnesium carbonate, chloride, gluconate, ndi oxide.

Ngati matumbo anu sangalekerere zakumwa za magnesium zam'mlomo, gwiritsani ntchito mafuta kapena zonona m'malo mwake. Komabe, pali chiopsezo chokwiyitsa khungu. Yesani khungu lanu poyankha kirimu kaye pagulu laling'ono la khungu.

Kuyika magnesium yambiri kumathandizanso kuti poizoni wa magnesium ayambe. Vutoli limatha kupha. Zizindikiro za poyizoni zimaphatikizapo kunyoza, kusanza, kupuma movutikira, kugunda kwamtima mosasinthasintha, komanso kumangidwa kwamtima.

Ntchito ya impso yosavomerezeka ndi yomwe imayambitsa poizoni wa magnesium chifukwa cholephera kwa impso kuchotsa magnesium yambiri mthupi.

Zotsatira zoyipa sizimachitika mukamadya magnesium yambiri kudzera pachakudya. Thupi limatha kuchotsa kuchuluka kwa magnesium wachilengedwe kudzera pokodza.

Funsani dokotala musanadye mankhwala owonjezera ngati mutamwanso mankhwala akuchipatala. Izi zitha kuteteza kuyanjana kwa mankhwala osokoneza bongo.

Kutenga

Ngati muli ndi matenda ashuga kapena matenda ashuga, kambiranani za kuthekera kwa kusowa kwa magnesium ndi dokotala wanu. Kuwongolera kuchepa kumatha kukulitsa kuchuluka kwa shuga wamagazi, kukuthandizani kuthana ndi vuto lanu.