Magnesium Yokhala Ndi Nkhawa: Kodi Ndizothandiza?

Zamkati

• Kodi magnesium ingathandize kuthana ndi nkhawa?
• Ndi magnesiamu iti yomwe ingathandize nkhawa?
• Momwe mungatengere magnesium kuti mukhale ndi nkhawa
• Zakudya zokhala ndi magnesium yambiri
• Kodi pali zovuta zina za magnesium?
• Zizindikiro za magnesium bongo
• Kodi maubwino ena akutenga magnesium ndi ati?
• Maubwino ena

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

Kodi magnesium ingathandize kuthana ndi nkhawa?

Chimodzi mwa mchere wochuluka kwambiri m'thupi, magnesium imagwira ntchito yayikulu pantchito zingapo zamthupi ndipo imakhala ndi maubwino angapo azaumoyo. Kuphatikiza pa maubwino awa, magnesium itha kukhala yothandiza ngati chithandizo chachilengedwe cha nkhawa. Ngakhale maphunziro owonjezera amafunikira, pali kafukufuku wosonyeza kuti magnesium ingathandize kuthana ndi nkhawa.

Ndemanga ya 2010 yachilengedwe yothandizira nkhawa idapeza kuti magnesium ikhoza kukhala chithandizo cha nkhawa.Lakhan SE, ndi al. (2010). Zowonjezera pazakudya ndi zitsamba zowonjezera nkhawa ndi zovuta zokhudzana ndi nkhawa: kuwunika mwatsatanetsatane. KODI:

Posachedwa, kuwunika kwa 2017 komwe kumayang'ana maphunziro 18 osiyanasiyana kunapeza kuti magnesium inachepetsa nkhawa.Boyle NB, et. al. (2017). Zotsatira zakuthandizira kwa magnesiamu pamavuto ndi nkhawa - Kuwunika mwatsatanetsatane. DOI: 10.3390 / nu9050429 Kafukufukuyu adayang'ana nkhawa zochepa, nkhawa mkati mwa premenstrual syndrome, nkhawa pambuyo pobereka, komanso kuda nkhawa kwakukulu. Maphunzirowa anali okhudzana ndi malipoti awo, kotero zotsatira zake ndizomvera. Kuwunikiraku kunati kuyesanso kwina, koyang'aniridwa ndikofunikira kutsimikizira izi.

Malinga ndi kuwunikaku, chimodzi mwazifukwa zomwe magnesium ingathandizire kuchepetsa nkhawa ndichakuti chitha kusintha magwiridwe antchito aubongo. Kafukufuku akuwonetsa kuti magnesium imagwira gawo lofunikira pakukhazikitsa ma neurotransmitters, omwe amatumiza mauthenga muubongo ndi thupi lonse. Umu ndi momwe magnesium imagwirira ntchito paumoyo wamaubongo.Kirkland A, ndi al. (2018). Udindo wa magnesium pamavuto amitsempha. KODI:

Kafukufuku wapeza kuti magnesium ikhoza kuthandizira pamaubongo omwe amachepetsa kupsinjika ndi nkhawa.Sartori SB, ndi al. (2012). Kuperewera kwa magnesium kumayambitsa nkhawa komanso kuchepa kwa axis ya HPA: Kusinthasintha kwa mankhwala osokoneza bongo. CHINSINSI: 10.1016 / j.neuropharm.2011.07.027 Amakhulupirira kuti imakhudza gawo lina laubongo lotchedwa hypothalamus, lomwe limathandizira kuwongolera zotupa za pituitary ndi adrenal. Izi ndi zomwe zimayambitsa kuyankha kwanu kupsinjika.

Ngati muli ndi vuto la nkhawa, mungafune kuganizira kugwiritsa ntchito magnesium kuti muchepetse matenda anu.

Ndi magnesiamu iti yomwe ingathandize nkhawa?

Magnesium nthawi zambiri imamangiriridwa kuzinthu zina kuti thupi likhale losavuta kuyamwa. Mitundu yosiyanasiyana ya magnesiamu imagawidwa mogwirizana ndi izi. Mitundu yosiyanasiyana ya magnesium ndi monga:

• Mankhwala enaake a glycinate. Nthawi zambiri amagwiritsidwa ntchito kuchepetsa kupweteka kwa minofu. Gulani magnesium glycinate.
• Magnesium okusayidi. Kawirikawiri amagwiritsidwa ntchito pochiza mutu waching'alang'ala ndi kudzimbidwa. Gulani mankhwala a magnesium oxide.
• Magnesium citrate. Wosakanikirana mosavuta ndi thupi komanso amagwiritsidwira ntchito pochiza kudzimbidwa. Gulani magnesium citrate.
• Mankhwala enaake a mankhwala enaake. Kutengeka mosavuta ndi thupi. Gulani mankhwala enaake a magnesium.
• Magnesium sulphate (mchere wa Epsom). Nthawi zambiri, zimakhazikika mosavuta m'thupi koma zimatha kulowa mkati mwa khungu. Gulani magnesium sulphate.
• Magnesium lactate. Nthawi zambiri amagwiritsidwa ntchito ngati chowonjezera chakudya. Gulani mankhwala a magnesium lactate.

Malinga ndi kuwunikanso kwa 2017 kwamaphunziro, maphunziro ambiri ofunikira a magnesium ndi nkhawa amagwiritsa ntchito magnesium lactate kapena magnesium oxide.Boyle NB, et. al. (2017). Zotsatira zakuthandizira kwa magnesiamu pamavuto ndi nkhawa - Kuwunika mwatsatanetsatane. DOI: 10.3390 / nu9050429 Komabe, pakufunika maphunziro ena omwe amafanizira zovuta zotsutsana ndi mitundu yosiyanasiyana ya magnesium popeza sizikudziwika kuti ndi mtundu wanji wa magnesium wabwino kwambiri wamavuto.

Momwe mungatengere magnesium kuti mukhale ndi nkhawa

Malinga ndi Office of Dietary Supplements, kafukufuku akuwonetsa kuti anthu ambiri sakupeza magnesium yokwanira kuchokera pazakudya zawo.Ofesi Yowonjezera Zakudya. (2018). Magnesium: Chowonadi cha akatswiri azaumoyo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Anthu ambiri ali ndi milingo yotsika ya magnesium.

The Recommended Daily Allowance (RDA) ya akuluakulu ili pakati pa 310 ndi 420 mg.Ofesi Yowonjezera Zakudya. (2018). Magnesium: Chowonadi cha akatswiri azaumoyo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ RDA yeniyeni idzasiyana kutengera msinkhu wanu ndi jenda. Mankhwala ena amadzimadzi amafunikanso panthawi yapakati, chifukwa mimba imatha kukhudza momwe thupi lanu limayamwa mavitamini ndi michere.

Kuti muwonetsetse kuti muli ndi magnesium wokwanira pazakudya zanu, idyani zakudya zokhala ndi magnesium yambiri.

Zakudya zokhala ndi magnesium yambiri

• masamba obiriwira
• peyala
• chokoleti chakuda
• nyemba
• mbewu zonse
• mtedza
• mbewu
  

Ngati mutenga magnesium ngati chowonjezera, kafukufuku yemwe adawonetsa kuti magnesium ikhoza kukhala ndi zovuta zotsutsana ndi nkhawa zomwe zimagwiritsidwa ntchito pakati pa 75 ndi 360 mg patsiku, malinga ndi kuwunika kwa 2017.

Ndibwino kuti mufunsane ndi othandizira azaumoyo musanamwe mankhwala ena aliwonse kuti mudziwe mlingo woyenera wa inu.

Kodi pali zovuta zina za magnesium?

Ngakhale pali zovuta zina chifukwa chogwiritsa ntchito mankhwala a magnesium, nthawi zonse kumakhala kofunika kuti musatenge zowonjezera zowonjezera kuposa momwe mumafunira.

Malinga ndi Office of Dietary Supplements, kuchuluka kwa magnesium muzakudya sikungakhale pachiwopsezo popeza impso nthawi zambiri zimatulutsa magnesium yowonjezera m'dongosolo.Ofesi Yowonjezera Zakudya. (2018). Magnesium: Chowonadi cha akatswiri azaumoyo. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Komabe, ndizotheka kugwiritsa ntchito mankhwala osokoneza bongo a magnesium.

National Academy of Medicine imalangiza achikulire kuti asapitirire 350 mg ya magnesium yowonjezera tsiku lililonse.Ofesi Yowonjezera Zakudya. (2018). Magnesium: Chowonadi cha akatswiri azaumoyo.
ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Ngakhale magnesium yambiri imatha kudyedwa ngati chakudya, kuchuluka kwamankhwala owonjezera kumatha kuyambitsa zovuta.

M'mayesero ena, omvera amayesedwa kwambiri. Muyenera kumwa mopitilira 350 mg patsiku ngati adokotala akukulimbikitsani. Kupanda kutero mutha kukhala ndi magnesium bongo.

Zizindikiro za magnesium bongo

• kutsegula m'mimba
• nseru
• kusanza
• kumangidwa kwamtima
• kuthamanga kwa magazi
• ulesi
• kufooka kwa minofu

Ngati mukukhulupirira kuti mwathira mankhwala a magnesium, funsani akatswiri azaumoyo nthawi yomweyo.

Kodi maubwino ena akutenga magnesium ndi ati?

Pali zabwino zambiri za magnesium. Kuchokera pamaganizidwe abwino mpaka matumbo, magnesium imagwira ntchito mthupi lonse. Kafukufuku apeza njira zina zambiri zomwe magnesium ingathandizire thanzi lanu.Higdon J, et al. (2019). Mankhwala enaake a. lpi.oregonstate.edu/mic/minerals/magnesium

Maubwino ena

• chithandizo cha kudzimbidwa
• kugona bwino
• kuchepetsa ululu
• mankhwala a migraine
• kuchepetsa chiopsezo cha matenda a shuga amtundu wa 2
• adatsitsa kuthamanga kwa magazi
• kusangalala

Magnesium ndi mchere wofunikira wokhala ndi maubwino ambiri. Ngakhale maumboni ena amafunikira kuti timvetsetse ndikufotokozera momwe zimagwirira ntchito, magnesium imawoneka ngati chithandizo chothetsera nkhawa. Lankhulani ndi katswiri wazachipatala musanamwe mankhwala aliwonse owonjezera.