Mlingo wa Magnesium: Kodi Muyenera Kutenga Ndalama Zingati Tsiku Lililonse?

Zamkati

• Ndalama zolimbikitsidwa tsiku lililonse
• Mitundu yama magnesium othandizira
• Mankhwala enaake a gluconate
• Magnesium okusayidi
• Magnesium citrate
• Mankhwala enaake a mankhwala enaake
• Mankhwala enaake a hydroxide
• Magnesium aspartate
• Mankhwala enaake a glycinate
• Mlingo wa kudzimbidwa
• Mlingo wogona
• Mlingo wa malamulo a shuga m'magazi
• Mlingo wa kuchepetsa kukokana kwa minofu
• Mlingo wa kukhumudwa
• Mlingo wolimbikitsira kuchita masewera olimbitsa thupi
• Mlingo wowonjezera zizindikiro za PMS
• Mlingo wa mutu waching'alang'ala
• Zotsatira zoyipa, nkhawa ndi machenjezo
• Mfundo yofunika

Magnesium ndi mchere womwe muyenera kukhala wathanzi.

Ndizofunikira pantchito zambiri m'thupi lanu, kuphatikiza mphamvu zamagetsi ndi kaphatikizidwe ka mapuloteni. Zimathandizanso kuti ubongo ugwire bwino ntchito, thanzi la mafupa, komanso ntchito zamtima ndi zaminyewa ().

Magnesium imapezeka mwachilengedwe mu zakudya monga mtedza, masamba obiriwira, komanso zopanga mkaka (2).

Kuphatikizira ndi michere yofunika iyi kumalumikizidwa ndi maubwino ambiri, kuphatikiza kudzimbidwa komanso kusintha kwa magazi m'magazi komanso kugona.

Nkhaniyi ikufotokoza mitundu yosiyanasiyana ya michere ya magnesium komanso momwe mungadziwire mlingo woyenera tsiku lililonse pazosowa zanu.

Ndalama zolimbikitsidwa tsiku lililonse

Magnesium ndiyofunikira kuti mukhale ndi thanzi labwino.

Komabe, kudya kwa magnesium kochepa sikofala.

Amapezeka makamaka mwa anthu omwe amatsatira zakudya zaku Western, zomwe zimakhala ndi zakudya zopangidwa ndimakina osakanizika komanso mbewu zoyera ndipo zimatha kusowa zakudya monga masamba obiriwira obiriwira komanso nyemba, zomwe zimapatsa magnesium ndi michere ina yofunika (,).

Gome ili m'munsi likuwonetsa chololedwa chatsiku ndi tsiku (RDA) kapena kudya kokwanira (AI) kwa magnesium kwa akulu, makanda, ndi ana (2).

Kwa amayi apakati 18 kapena kupitilira apo, zofunikira zimawonjezeka mpaka 350-360 mg patsiku (2).

Matenda ndi mikhalidwe ina imakhudzana ndi kuchepa kwa magnesium, kuphatikiza kuthamanga kwa magazi, mtundu wa 2 shuga, komanso uchidakwa (,,).

Kutenga chowonjezera cha magnesium kumatha kuthandizira kukulitsa kuchuluka kwa magnesium mwa iwo omwe ali ndi chiopsezo chachikulu chochepa kapena osadya zokwanira kudzera pazakudya zawo.

Ndalama yolimbikitsidwa tsiku ndi tsiku (RDA) ya magnesium kwa akulu ndi 310-420 mg kutengera zaka ndi jenda.

Mitundu yama magnesium othandizira

Mitundu yambiri yamagalasi yowonjezera imapezeka.

Chofunika kwambiri kuganizira musanaganize zowonjezera ndi kuchuluka kwa mayamwidwe ake, kapena momwe chowonjezeracho chimakhudzidwira ndi thupi lanu.

Nazi mafotokozedwe achidule azowonjezera ambiri a magnesium.

Mankhwala enaake a gluconate

Magnesium gluconate imachokera ku mchere wa magnesium wa gluconic acid. Mu makoswe, zawonetsedwa kuti ndizoyamwa kwambiri pakati pa mitundu ina ya michere ya magnesium ().

Magnesium okusayidi

Magnesium oxide imakhala ndi magnesium yayikulu kwambiri, kapena yeniyeni, kulemera kwake. Komabe, ndi chosakanikirana bwino. Kafukufuku apeza kuti magnesium oxide imakhala yosasungunuka m'madzi, ndikupangitsa kuti mayiyidwe akhale otsika (,).

Magnesium citrate

Mu magnesium citrate, magnesium mu mawonekedwe amchere amaphatikizidwa ndi citric acid. Magnesium citrate imayamwa bwino ndi thupi ndipo imasungunuka kwambiri m'madzi, kutanthauza kuti imasakanikirana bwino ndi madzi ().

Magnesium citrate amapezeka m'mapiritsi ndipo amagwiritsidwa ntchito ngati mankhwala ofewetsa mchere asanapange colonoscopy kapena opaleshoni yayikulu.

Mankhwala enaake a mankhwala enaake

Monga magnesium gluconate ndi citrate, magnesium chloride yawonetsedwa kuti imalowetsedwa ndi thupi (2).

Imapezekanso ngati mafuta omwe angagwiritsidwe ntchito pamutu, koma maphunziro owonjezera amafunikira kuti mumvetsetse bwino momwe magnesiamu mumtunduwu amalowerera kudzera pakhungu ().

Mankhwala enaake a hydroxide

Magnesium hydroxide, yomwe imadziwikanso kuti mkaka wa magnesia, imagwiritsidwanso ntchito ngati mankhwala ofewetsa tuvi towawa akudzimbidwa komanso ma antiacids ena othandiza kutentha pa chifuwa (2,).

Magnesium aspartate

Magnesium aspartate ndichinthu china chodziwika bwino cha magnesiamu chomwe chimayamwa kwambiri ndi thupi la munthu (,).

Mankhwala enaake a glycinate

Mankhwala a magnesium glycinate awonetsedwa kuti ali ndi kuchuluka kwabwino kokwanira komanso kotsitsimula pang'ono.

Izi mwina ndichakuti zimalowa m'dera lina lamatumbo mwanu, poyerekeza ndi mitundu ina yambiri ya zowonjezera za magnesium ().

Mitundu yambiri yamagalasi yowonjezera imapezeka. Ndikofunika kulingalira kuchuluka kwa mayamwidwe azakudya musanagule.

Mlingo wa kudzimbidwa

Kaya mukulimbana ndi kudzimbidwa koopsa kapena kosatha, sizingakhale zomveka.

Magnesium citrate ndi magnesium hydroxide ndi mankhwala awiri a magnesium omwe amagwiritsidwa ntchito kulimbikitsa matumbo ().

Magnesium hydroxide, kapena mkaka wa magnesia, imagwira ntchito ngati mankhwala ofewetsa tuvi tolimba mwa kukoka madzi m'matumbo mwanu, zomwe zimathandiza kuti muchepetse chopondapo chanu ndikuchepetsa.

Mlingo woyenera umadalira pamalonda. Nthawi zonse tsatirani malangizo amulingo (17).

Kupitiliza kudya komwe mungalandire kumatha kuyambitsa kutsekula m'madzi kapena kusamvana kwa ma electrolyte.

Chifukwa chakumwa kwake kwa laxative, mkaka wa magnesia umagwiritsidwa ntchito pochiza kudzimbidwa koopsa ndipo samalimbikitsidwa nthawi zambiri.

Magnesium citrate ndi mankhwala ena a magnesium omwe amagwiritsidwa ntchito pochiza kudzimbidwa.

Imayamwa bwino ndipo imakhala ndi mphamvu yochepetsetsa ya laxative kuposa magnesium hydroxide ().

Mlingo woyenera wa magnesium citrate ndi 240 ml patsiku, yomwe imatha kusakanizidwa ndi madzi ndikumwa pakamwa.

Magnesium citrate ndi magnesium hydroxide ndi mankhwala wamba a magnesium omwe amagwiritsidwa ntchito pochiza kudzimbidwa. Kuti mupeze zotsatira zabwino, nthawi zonse muzitsatira malangizo oyenera pamiyeso.

Mlingo wogona

Miyezo yokwanira ya magnesium ndiyofunikira kuti mugone bwino usiku. Magnesium ingathandize malingaliro anu kupumula ndipo thupi lanu limatha kugona tulo tofa nato.

M'malo mwake, kafukufuku wamakoswe asonyeza kuti kuchuluka kwama magnesium ochepa kumapangitsa kuti asamagone bwino ().

Pakadali pano, owerengeka owerengeka aphunzira zovuta za michere ya magnesium pamtundu wa kugona, zomwe zimapangitsa kuti zikhale zovuta kupereka mankhwala tsiku lililonse.

Komabe, mu kafukufuku wina, achikulire omwe adalandira 414 mg ya magnesium oxide kawiri patsiku (500 mg ya magnesium patsiku) anali ndi kugona kwabwino, poyerekeza ndi achikulire omwe adalandira placebo ().

Kutengera kafukufuku wocheperako, kutenga 500 mg ya magnesium tsiku lililonse kumathandizira kugona.

Mlingo wa malamulo a shuga m'magazi

Anthu omwe ali ndi matenda ashuga amatha kukhala ndi milingo yotsika ya magnesium (,).

Kuchuluka kwa shuga m'magazi kumatha kukulitsa kutayika kwa magnesium kudzera mkodzo, ndikupangitsa kutsika kwa magnesium m'magazi anu.

Kafukufuku wasonyeza kuti zowonjezera ma magnesium zimatha kuthandizira kuwongolera shuga wamagazi poyang'anira ntchito ya insulin ().

Insulin ndi mahomoni omwe amathandiza kuchepetsa kuchuluka kwa shuga wamagazi posonyeza kuti maselo anu amatenga shuga m'magazi anu.

Kafukufuku wina adapeza kuti kuwonjezera ndi 2,500 mg ya magnesium mu mankhwala a magnesium chloride tsiku lililonse kumapangitsa chidwi cha insulin komanso kusala kwamashuga am'magazi mwa anthu omwe ali ndi matenda a shuga a 2 komanso milingo yotsika ya magnesium poyambira ().

Komabe, kafukufuku wina adapeza kuti anthu omwe amalandila tsiku lonse okwana 20.7 mmol wa magnesium oxide tsiku lililonse sawonetsa kusintha kwamalamulo a shuga m'magazi.

Izi zati, iwo omwe adalandira mulingo wapamwamba wa magnesium oxide (41.4 mmol tsiku lililonse) adawonetsa kuchepa kwa fructosamine, muyeso wapakati wa shuga wamagazi wamunthu pamasabata pafupifupi 2-3 ().

Ofufuzawo adazindikira kuti kuwonjezerapo magnesium kwa nthawi yayitali pamlingo wopitilira muyeso kumatha kupindulitsa kuwongolera kwa magazi, koma maphunziro enanso amafunikira ().

Mlingo wokwera kwambiri wa 2,500 mg wa magnesium wowonjezera tsiku lililonse awonetsedwa kuti azitha kusintha magazi m'magazi a odwala matenda ashuga, koma kafukufuku wina amafunika.

Mlingo wa kuchepetsa kukokana kwa minofu

Zinthu zambiri zimatha kuyambitsa kukokana kwa minofu.

Popeza magnesium ndichofunikira kuti minofu igwire ntchito, kuchepa kumatha kupangitsa kupweteka kwa minofu.

Mankhwala a magnesium nthawi zambiri amagulitsidwa kuti ateteze kapena kukonza kupindika kwa minofu.

Ngakhale kafukufuku wama magnesium othandizira kupunduka kwa minofu ndiosakanikirana, kafukufuku wina adapeza kuti omwe adalandira 300 mg ya magnesium tsiku lililonse kwa milungu isanu ndi umodzi adanenanso zakupunduka kwa minofu, poyerekeza ndi omwe adalandira placebo ().

Kafukufuku wina adawonetsa kuthekera kwa michere ya magnesium kuti ichepetse kuchuluka kwa kukokana kwamiyendo panthawi yapakati. Amayi omwe amatenga 300 mg ya magnesium tsiku ndi tsiku samakumana ndimilandu yocheperako komanso yolimba, poyerekeza ndi azimayi omwe adatenga placebo ().

Ngakhale kufufuza kwina kumafunikira pamagalasi a magnesium ndi minofu, kutenga 300 mg ya magnesium tsiku lililonse kwawonetsedwa kuti kumachepetsa zizindikilo.

Mlingo wa kukhumudwa

Kafukufuku wasonyeza kuti kuchepa kwa magnesium kumatha kukulitsa chiopsezo cha kukhumudwa ().

M'malo mwake, kutenga chowonjezera cha magnesium kumatha kusintha zizindikilo zokhumudwitsa mwa anthu ena.

Kafukufuku wina adapeza kuti kutenga 248 mg ya magnesium chloride kumapangitsa kuti anthu azikhala ndi nkhawa ().

Kuphatikiza apo, kafukufuku wina adapeza kuti kutenga 450 mg ya magnesium chloride inali yothandiza ngati mankhwala opondereza nkhawa pakuthandizira kukhumudwa ().

Ngakhale michere ya magnesium imatha kukonza kukhumudwa kwa omwe ali ndi vuto la magnesium, kafukufuku wowonjezera amafunikira kuti adziwe ngati angachepetse kupsinjika kwa iwo omwe ali ndi milingo ya magnesium.

Kuphatikiza ndi 248-450 mg ya magnesium patsiku kwawonetsedwa kuti kumapangitsa kuti odwala omwe ali ndi nkhawa komanso otsika kwambiri azikhala osangalala.

Mlingo wolimbikitsira kuchita masewera olimbitsa thupi

Kafukufuku wosiyanasiyana wazowonjezera zama magnesium pazomwe amachita zolimbitsa thupi awonetsa kuti kuthekera kwakukwaniritsidwa makamaka kumadalira mlingo.

Mwachitsanzo, maphunziro awiri omwe amagwiritsa ntchito Mlingo wa 126-250 mg wa magnesium tsiku ndi tsiku sanasonyeze kusintha kwakukulu pakuchita masewera olimbitsa thupi kapena kupindula kwa minofu.

Ofufuzawo adazindikira kuti zopindulitsa zilizonse zowonjezerapo ndi magnesium pamlingo uwu sizinali zokwanira kuti zingapezeke (,).

Komabe, kafukufuku wina adapeza kuti osewera volleyball omwe amatenga 350 mg ya magnesium patsiku adawonetsa masewera othamanga, poyerekeza ndi gulu lolamulira ().

Kuphatikiza ndi magnesium pamlingo wa 350 mg kapena kupitilira apo patsiku kumatha kulimbikitsa magwiridwe antchito.

Mlingo wowonjezera zizindikiro za PMS

Matenda a Premenstrual (PMS) ndi gulu lazizindikiro, kuphatikiza kusungira madzi, kusakhazikika, komanso kupweteka mutu, komwe azimayi ambiri amakumana nawo pafupifupi masabata a 1-2 asanakwane msambo.

Kuphatikiza ndi magnesium kwawonetsedwa kuti kumakulitsa zizindikiritso za PMS.

Kafukufuku wina adapeza kuti kutenga 200 mg ya magnesium oxide tsiku ndi tsiku kumasunga madzi komwe kumakhudzana ndi PMS ().

Kafukufuku wina adatsimikiza kuti kutenga 360 mg ya magnesium tsiku ndi tsiku kumawongolera zizindikiritso za PMS zomwe zimakhudzana ndimasinthidwe amisala ().

Mlingo wa magnesium wa 200-360 mg tsiku lililonse wasonyezedwa kuti akwaniritse zizindikiritso za PMS mwa akazi, kuphatikiza kusungunuka ndi kusungidwa kwa madzi.

Mlingo wa mutu waching'alang'ala

Anthu omwe amakumana ndi mutu waching'alang'ala atha kukhala pachiwopsezo cha kuchepa kwa magnesium chifukwa cha zinthu zingapo, kuphatikiza chibadwa cholephera kuyamwa magnesium moyenera kapena kuchulukitsidwa kwa magnesium chifukwa cha kupsinjika ().

Kafukufuku wina anapeza kuti kuwonjezera ndi 600 mg ya magnesium citrate kunathandiza kuchepetsa kuchepa kwa migraines ().

Kafukufuku wina adawonetsa kuti kuchuluka komweku tsiku ndi tsiku kumachepetsa kuchepa kwa migraine ().

Kuphatikiza ndi 600 mg ya magnesium tsiku lililonse kwawonetsedwa kuti kumachepetsa ndikuwonjezeka kukula ndi kutalika kwa migraines.

Zotsatira zoyipa, nkhawa ndi machenjezo

National Academy of Medicine imalimbikitsa kuti isapitirire 350 mg yowonjezera magnesium patsiku (2).

Komabe, kafukufuku wambiri wakhudza miyezo yayikulu tsiku lililonse.

Ndikulimbikitsidwa kuti mumangotenga mankhwala a magnesium tsiku lililonse omwe amapereka zoposa 350 mg mukamayang'aniridwa ndi azachipatala.

Ngakhale poizoni wa magnesium sapezeka kawirikawiri, kumwa mankhwala enaake a magnesium pamlingo waukulu kumatha kuyambitsa matenda otsekula m'mimba, nseru, komanso kupweteka m'mimba.

Mankhwala a magnesium amathanso kulumikizana ndi mankhwala ena, kuphatikiza maantibayotiki ndi okodzetsa (2).

Mankhwala a magnesium ndi osowa, koma onetsetsani kuti mukulankhula ndi omwe amakuthandizani musanayambe kuwonjezera ndi 350 mg tsiku lililonse.

Mfundo yofunika

Magnesium imagwira nawo ntchito zopitilira 300 zamthupi mwanu komanso zofunika kuti mukhale ndi thanzi labwino.

RDA ya magnesium ndi 310-420 mg ya achikulire kutengera zaka ndi jenda.

Ngati mukufuna chowonjezera, malingaliro amiyeso amasiyana malinga ndi zosowa zanu, monga kudzimbidwa, kugona, kukokana kwa minofu, kapena kukhumudwa.

Kafukufuku wambiri adapeza zotsatira zabwino ndi miyezo ya tsiku ndi tsiku ya 125-2,500 mg.

Komabe, ndibwino kuti mufunsane ndi omwe amakuthandizani asanalandire chowonjezera, makamaka pamlingo waukulu.