Magnesium: Tasiri, Bukatu, Sashi

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Magnesium yana da fa'idodi da yawa. Muna gabatar da wadanda aka tabbatar a kimiyance. Tabbatar cewa kuna samun isasshen magnesium kowace rana - tare da abinci ko kari na abinci. Saboda rashi na magnesium yana sa ku zama masu saurin kamuwa da cututtuka na yau da kullum kuma yana rage yawan aiki a wasanni. Kyakkyawan wadatar magnesium, a gefe guda, na iya inganta gunaguni da yawa. Karanta komai game da magnesium, ayyuka da tasirin sa, da abin da ya kamata ku kula da lokacin shan shi.

Kowane mutum yana buƙatar magnesium

Magnesium na tare da misali B. calcium, potassium, da sodium zuwa muhimman ma'adanai. Magnesium yana da mahimmanci, wanda ke nufin cewa dole ne a samo shi daga abinci kuma ba zai iya samar da shi ta jiki ba. Jikin babba ya ƙunshi kusan 20 zuwa 30 g na magnesium (kimanin kashi 0.05 na nauyin jiki):

• Kashi 50 zuwa 60 nasa yana cikin kashi
• Kashi 2 cikin 1 a cikin ruwan jiki, wanda kashi cikin a cikin jini
• Sauran a cikin nama mai haɗi, hanta, da jajayen ƙwayoyin jini
• Kashi 95 na magnesium yana cikin sel

Ayyuka da kaddarorin a cikin jiki

Magnesium yana da ayyuka da yawa a cikin jiki kuma yana da mahimmanci a cikin tsarin 500 zuwa 600 enzyme. Ɗaya daga cikin muhimman ayyuka shine shiga cikin samar da makamashi. Idan akwai rashin magnesium, kun zama maras kyau, kuma kun gaji, kuma kuna jin cewa rayuwar yau da kullum tana da yawa. Hakanan arrhythmias na zuciya na iya zama sakamakon rashi na magnesium. Har ila yau ciwon tsoka. Domin magnesium yana sassauta tsokoki kuma don haka yana hana kumburi.

Magnesium kuma yana da tasirin anti-mai kumburi, yana taimakawa tare da ciwon sukari saboda yana tasiri metabolism metabolism, yana da mahimmanci ga zuciya, jijiyoyi, da kwakwalwa, yana haɓaka aiki, yana haɓaka haɓakar tsoka, yana tallafawa detoxification na jiki, yana shiga cikin samuwar kashi kuma yana shakatawa tsokoki na bangon jijiyar jini, wanda ke da tasiri mai amfani akan tsarin zuciya da jijiyoyin jini kuma misali B. yana rage hawan jini - don suna kawai ƙaramin zaɓi. Magnesium kuma yana da mahimmanci ga samuwar kwayoyin halitta (DNA da RNA) da haɓakar sunadaran ƙwayoyin cuta.

Karancin Magnesium ba kasafai bane

Ƙananan matakan magnesium saboda haka suna haɗuwa da adadi mai yawa na cututtuka na yau da kullum, irin su B. Alzheimer, nau'in ciwon sukari na 2, hawan jini, cututtuka na zuciya da jijiyoyin jini, migraines, da ADHD.

A cikin Amurka ana tsammanin cewa kashi 50 cikin 2001 na yawan jama'a ba a wadatar da su idan ana maganar magnesium. Bisa ga binciken da aka yi daga 34, a Jamus, kusan kashi cikin dari suna da ƙananan matakan magnesium a cikin jininsu. Tun da abincin da aka saba (nama, cuku, tsiran alade, qwai, farin burodi, shinkafa mai goge, sweets, giya, da kofi) sun ƙunshi ƙarancin magnesium, sakamakon ba abin mamaki bane.

Magnesium a kan juriya na insulin

Juriya na insulin shine farkon nau'in ciwon sukari na 2 amma kuma galibi ana danganta shi da kiba, hawan jini, da matakan kitse na jini. Game da juriya na insulin, ƙwayoyin tsoka da hanta ba su daina amsawa ga insulin, watau ba sa ɗaukar sukarin jini gabaɗaya, don haka yana ƙara rikiɗa zuwa mai da adanawa. Magnesium na iya hana wannan tsari, amma wannan sau da yawa ba ya faruwa saboda yawancin waɗanda abin ya shafa suna da ƙarancin magnesium. Bugu da ƙari, haɓakar matakan insulin da ke haɗuwa da juriya na insulin yana haifar da asarar magnesium ta hanyar fitsari, wanda ya kara rage matakan magnesium.

Duk da haka, idan kun ɗauki magnesium, yanayin da aka kwatanta ya inganta. Misali, a cikin binciken daya, kari na magnesium ya haifar da raguwar juriya na insulin da kuma rage matakan sukari na jini.

Magnesium a cikin nau'in ciwon sukari na 2

Juriya na insulin da sauri ya koma nau'in ciwon sukari na 2. Rashin ƙarancin magnesium yana iya haɓaka wannan ci gaba. Nazarin ya nuna yadda cin magnesium da yawa yana ƙara haɗarin ciwon sukari. Sabanin haka, binciken da aka yi na fiye da mutane 4,000 a cikin shekaru 20 ya nuna cewa wadanda ke da mafi yawan abincin magnesium (ta hanyar abinci da kari) suna da kashi 47 cikin dari na ƙananan haɗarin ciwon sukari.

Amma ko da kuna da nau'in ciwon sukari na 2, magnesium ma yana taimakawa. Domin kuna iya kasancewa ɗaya daga cikin kashi 48 cikin ɗari na masu ciwon sukari waɗanda ke da ƙananan matakan magnesium don haka zasu iya amfana daga shan magnesium.

Alal misali, a cikin bazuwar, binciken makafi biyu, mahalarta (wanda ke da ƙananan matakan magnesium da nau'in ciwon sukari na 2) sun karbi 50 ml na maganin magnesium chloride (50 g magnesium chloride a cikin 1 lita na ruwa) kowace rana don makonni 16. Baya ga gaskiyar cewa matakan magnesium sun murmure a zahiri, hankalin insulin, matakan sukari na jini, da sukarin jini na dogon lokaci (HbA1c) shima ya inganta.

Magnesium ba wai kawai yana tallafawa samar da insulin a cikin pancreas ba amma kuma yana tabbatar da cewa insulin na iya jigilar sukarin jini cikin sel. A cikin ciwon sukari, rashi na magnesium yana ƙaruwa, tunda masu ciwon sukari yawanci suna fitar da ma'adanai da yawa ta hanyar koda fiye da mutane masu lafiya.

Magnesium da kiba

A cikin yanayin juriya na insulin, matakin insulin yana ƙaruwa. Koyaya, yawan matakan insulin yana hana asarar mai. Sakamakon shine kiba. Rashi na magnesium don haka ya kamata kuma waɗanda ke son rasa nauyi ko kuma suna mamakin dalilin da ya sa ba za su iya kawar da nauyin da ya wuce kima ba duk da ci gaba da cin abinci.

Magnesium da cututtukan zuciya da jijiyoyin jini

Karancin matakin magnesium kuma yana haɓaka haɓakar hawan jini da rikicewar metabolism na lipid (magungunan cholesterol da matakan triglyceride), don haka mugunyar da'irar ta rufe a nan, tunda abubuwa huɗu (kiba, hawan jini, ciwon sukari, da rikicewar metabolism na lipid) suna ƙaruwa. haɗarin wasu cututtuka da yawa, musamman ga cututtukan zuciya (ciwon zuciya, bugun zuciya, bugun jini).

Hawan jini na musamman zai iya tasiri sosai ta hanyar shan magnesium, kamar yadda wani cikakken nazari (meta-bincike) daga 2017 ya nuna. Matsakaicin adadin magnesium da aka gudanar yana tsakanin 365 da 450 MG na magnesium tsantsa kowace rana kuma ya haifar da raguwa a cikin systolic guda biyu (ta 4.18 mmHg) da hawan jini na diastolic (ta 2.27 mmHg). Yawan adadin yana da ban mamaki, kodayake cibiyoyin masu amfani da BfR sun gaya mana cewa bai kamata mu ɗauki fiye da 250 MG na magnesium ba, wanda a fili yake hana mutane sake jin daɗi.

Ƙananan matakin magnesium, mafi girman haɗarin PAD, abin da ake kira claudication - cututtuka na jijiyoyi na ƙafafu wanda ke hade da ciwo saboda ƙididdigewa na jijiyoyi na ƙafafu kuma zai iya haifar da yanke kafafu. Shan magnesium yana inganta yanayin tasoshin, misali B. matsakaicin tsaka-tsaki mai gudana.

Don haka idan kuna shan magnesium akai-akai, yana iya rage hawan jini. Magnesium - a cikin allurai na al'ada - kawai yana rage hawan jini wanda ya yi yawa. Hawan jini wanda ya riga ya sami lafiya ba a ƙara saukar da shi ba.

Magnesium da ciwon daji

Magnesium kuma yana ba da kariya daga nau'ikan ciwon daji da yawa. Babban abun ciki na magnesium a cikin ruwan sha - bisa ga nazarin annoba - da alama yana kare kariya daga ciwon hanta da ciwon hanji da nono, prostate, da ciwon daji na ovarian. Yana da mahimmanci a kula da daidaitaccen ma'aunin calcium-magnesium, wanda ya kamata ya zama aƙalla 2.5: 1 (mafi kyau a ƙasa). Adadin yana nufin cewa shan calcium yau da kullun ya ninka sau 2.5 fiye da abincin magnesium na yau da kullun.

Babban rabon calcium-magnesium yanzu ana la'akari da haɗarin cutar kansar nono yayin menopause. Domin musamman a lokacin al'ada, mata da yawa suna shan calcium mai yawa a cikin nau'i na abubuwan da ake amfani da su na calcium da kuma yawan kayan kiwo don hana osteoporosis. Duk da haka, wannan yana haifar da rashin daidaituwa mai yawa a cikin ma'aunin ma'adinai - don lalata magnesium.

Domin duka ma'adanai biyu suna gogayya da kwayoyin jigilar jigilar kayayyaki a cikin jiki. Idan duk masu jigilar kayayyaki suna shagaltar da calcium, magnesium ba zai iya zama mai aiki ba kuma rashin aikin sel yana faruwa, wanda ke sa haɓakar haɓakar ciwon daji / ciwon daji ya fi dacewa. Rabon calcium-magnesium mara kyau kuma da alama yana ƙara haɗari dangane da ciwon daji na hanji.

Idan kana son / buƙatar ɗaukar calcium DA magnesium kuma ka fi son ƙarin kayan abinci na halitta, to Sango Sea Coral zabi ne mai kyau, wanda a zahiri ya ƙunshi calcium da magnesium a cikin rabo na 2: 1.

Magnesium yana kunna bitamin D

Magnesium yana kunna bitamin D, wanda ke nufin cewa idan akwai ƙarancin wadatar magnesium, bitamin D ba zai iya aiki ba. Don haka ana iya ba ku da kyau sosai da bitamin D, misali B. idan kun ɓata lokaci mai yawa a rana - amma bitamin ba zai iya aiki ba saboda magnesium ya ɓace. Amma idan kun yi la'akari da kyawawan kaddarorin bitamin D kadai, zai bayyana a fili menene mummunan sakamakon kiwon lafiya mara ƙarancin magnesium zai iya haifarwa.

Magnesium a cikin cututtuka na autoimmune

Magnesium kuma zai iya taimakawa tare da cututtuka na autoimmune irin su B. Hashimoto's thyroiditis - cuta mai kumburi na glandar thyroid - taimaka. Wani bincike na 2018 ya gano cewa ƙananan matakan magnesium suna da alaƙa da haɗarin cutar Hashimoto da hypothyroidism.

Ko da a cikin ƙananan cututtuka irin su B. giant cell arteritis, cututtuka na autoimmune mai kumburi na arteries, ana iya haɗa magnesium a cikin maganin don rage yanayin da kuma hana lalacewa mai lalacewa. A gefe guda, magnesium yana da tasirin anti-mai kumburi, a gefe guda, yana da tasiri mai kyau akan tasoshin jini. Alal misali, magnesium yana inganta yanayin jini da kuma lafiyar ganuwar jirgin ruwa. Magnesium kuma yana da tasirin vasodilating, wanda zai iya hana occlusion na jijiyoyin jini.

Magnesium da tsarin rigakafi

An buga bita a watan Mayu 2020 yana bayyana cewa mutanen da ke da raunin tsarin garkuwar jiki suna fama da cututtukan ƙwayoyin cuta musamman (misali mura, amma kuma Covid-19) kuma matakan da ke gaba na iya taimakawa wajen ƙarfafa tsarin rigakafi wanda mutum zai iya shawo kan cututtukan da suka dace da kyau: Abincin da aka yi da tsire-tsire yana ƙara ingancin flora na hanji, wanda ke da kashi 85 na tsarin garkuwar jikin ɗan adam. Bugu da kari, yakamata ku sha isasshen ruwa da u. tare da isassun ma'adanai irin su magnesium da zinc.

Magnesium yana da tasirin anti-mai kumburi

Ana ɗaukar matakai masu kumburi na yau da kullun a matsayin haɗarin haɗari ko ma dalilin yawancin cututtuka na yau da kullun. Kiba da tsarin tsufa kuma suna haɓaka da yawa ta hanyar kumburi na yau da kullun. Ko da a cikin yara, an nuna cewa ƙananan matakan magnesium yana hade da haɓakar ƙimar kumburi (CRP). A lokaci guda, yaran sun sami yawan sukarin jini, insulin, da matakan lipid na jini.

Yin amfani da magnesium, bi da bi, zai iya rage CRP da sauran matakan kumburi a cikin tsofaffi da wadanda ke da kiba, da kuma wadanda ke da ciwon sukari.

Magnesium yana hana migraines

Yawancin masu fama da migraines suna da ƙarancin magnesium. Ba kalla ba saboda wannan, ana iya magance ƙaura tare da magnesium-ba kawai rigakafi ba, har ma lokacin da migraine ya riga ya fara aiki. Migraines suna haifar da ciwon kai mai tsanani - sau da yawa a hade tare da tashin zuciya, amai, da rashin jin daɗi ga haske da amo.

A cikin binciken 2015, an ba mutanen da ke fama da matsanancin ciwon kai 1 g na magnesium sulfate ko magungunan da suka saba (metoclopramide (don tashin zuciya da amai) da dexamethasone (glucocorticoid, (cortisone)) An gano Magnesium ya fi kyau wajen kawar da harin. fiye da magungunan ƙaura, amma canje-canje na abinci wanda ya haɗa da cin abinci mai arziki a magnesium kuma zai iya taimakawa wajen rage alamun migraine a cikin dogon lokaci.

Magnesium yana inganta ciwon premenstrual

Magnesium kuma zai iya zama taimako a cikin PMS (Premenstrual Syndrome) - a cikin allurai na 200 MG kowace rana. A cikin sake zagayowar farko na shan shi, babu wani ci gaba a cikin binciken da ya dace. Daga sake zagayowar na biyu, duk da haka, alamun sun inganta. A cikin kwanaki kafin haila, PMS yana haifar da riƙewar ruwa tare da karuwar nauyi, gajiya, yanayin yanayi, ciwon kai, tashin hankali, sha'awar, da dai sauransu, amma wannan yana raguwa a ranar farko ta al'ada.

Magnesium da damuwa

Magnesium kuma yana taka muhimmiyar rawa a cikin metabolism na kwakwalwa don haka kuma yana rinjayar yanayin mutum. Sabili da haka, ƙananan matakan magnesium kuma suna da alaƙa da haɗarin haɗari na ciki. Misali, a cikin binciken 2015 na mutane 8,800, waɗanda ke da mafi ƙarancin matakan magnesium suna da haɗarin ɓacin rai da kashi 22 cikin ɗari.

Masana suna zargin cewa karancin magnesium a cikin abincin yau shine muhimmin dalili na bacin rai da sauran rikice-rikicen tunani - ba ko kadan ba saboda sarrafa sinadarin magnesium na iya haifar da babban ci gaba a wasu lokuta na damuwa. Misali, a cikin binciken daya, manya masu tawayar zuciya sun sami gram 450 na magnesium kowace rana. Tasirin ya kasance mai kyau kamar na antidepressant.

Magnesium don ƙarin aiki a wasanni

Tun da magnesium misali yana shiga cikin samar da makamashi da kuma jigilar sukarin jini zuwa tsokoki, wadataccen wadatar magnesium yana haifar da kyakkyawan aiki a wasanni. A lokaci guda, bukatun magnesium yana ƙaruwa da kashi 10 zuwa 20 a lokacin motsa jiki idan aka kwatanta da hutawa. An nuna ƙarin kayan aikin magnesium don inganta ƙarfin motsa jiki a cikin tsofaffi da mutanen da ke da yanayi na yau da kullum, bisa ga bincike daban-daban.

A cikin 'yan wasa, ana ɗaukar magnesium a matsayin mai haɓaka aiki ko da babu rashi na magnesium na baya. A baya can, an ɗauka cewa shan magnesium kawai yana da tasiri idan akwai rashi mai dacewa, amma wannan ba haka bane. Misali, a cikin binciken daya, 'yan wasan kwallon volleyball sun dauki 250 MG na magnesium kowace rana, wanda ya inganta karfin tsalle-tsalle da motsin hannu. A wani binciken, 'yan wasan triathletes sun ɗauki magnesium tsawon makonni huɗu kuma daga baya sun sami mafi kyawun iyo, keke, da lokutan gudu. Insulin ta da kuma matakan hormone damuwa su ma sun ragu.

A cikin manyan 'yan wasa ('yan wasa masu juriya), rashi na magnesium (asarar magnesium a lokacin wasanni) ana la'akari da shi shine dalilin arrhythmia na zuciya da kuma mutuwar kwatsam (tun da yawan adadin magnesium yana fitar da gumi).

Duk da yake akwai nazarin da ke nuna rashin tasiri na cin abinci na magnesium, yawancin sakamako masu kyau sun nuna cewa kari ya cancanci gwadawa - musamman tun da hadarin rashin magnesium ba shi da amfani sosai. Idan matakin magnesium ya faɗi, wannan yana haifar da ƙara buƙatar iskar oxygen don tabbatar da samar da makamashi. A gefe guda, 390 MG na magnesium a kowace rana don kwanaki 25 ya haifar da karuwar iskar oxygen da mafi kyawun aiki. An ga irin wannan sakamakon a cikin ɗalibai masu motsa jiki lokacin da suka ƙara 8 MG na magnesium a kowace kilogiram na nauyin jiki.

Kuna buƙatar magnesium?

Babu shakka cewa magnesium wani ma'adinai ne mai mahimmanci. Abin baƙin ciki shine, ƙarancin magnesium ya fi kowa fiye da kowane rashi na ma'adinai - bisa ga Uwe Gröber a cikin littafinsa Orthomolecular Medicine: Jagora ga masu harhada magunguna da likitoci. Don haka, bincika ko kuna cin isasshen magnesium ko kuma ya kamata ku yi amfani da ƙarin abincin abinci tare da magnesium.

Wannan shine yadda zaku iya auna matakin magnesium na ku

Yawan adadin magnesium a cikin jini yana ƙayyade. Amma wannan yana da ma'ana kaɗan saboda kwayoyin halitta koyaushe suna ƙoƙarin kiyaye abun ciki na magnesium a cikin jini daidai gwargwado. Idan matakin magnesium a cikin jini ya faɗi, isassun magnesium ana sake sakewa kawai a cikin jini daga sel. Idan matakin sinadarin magnesium ya ragu, to, yanayin gabaɗaya ya yi kyau sosai, tunda da alama babu isasshen magnesium da ya rage a cikin sel don yin cajin maganin.

Don haka, idan kana son likita ya duba matakin magnesium naka, ka nace a yi gwajin jini gaba daya (serum plus blood cells) domin – kamar yadda aka ambata a sama – yawancin magnesium ana samun su a cikin sel. Don haka ana iya ƙayyade abun ciki na magnesium na ƙwayoyin jini a cikin jini gabaɗaya, daga abin da za a iya yanke shawara game da wadatar kwayoyin halitta gaba ɗaya.

Bukatar Magnesium: Wannan shine adadin magnesium da ake buƙata kowace rana

Dangane da shekaru da yanayin rayuwa, Ƙungiyar Jama'a don Gina Jiki (DGE) ta ba da shawarar adadin magnesium mai zuwa a kowace rana, tare da mafi girma dabi'u (idan an ba da dabi'u biyu) yawanci yana nufin maza da ƙananan ga mata:

• Jarirai har zuwa watanni 4: 24 MG
• Jarirai 4 zuwa watanni 12: 60 MG
• Yara 1 zuwa 4 shekaru: 80 MG
• Yara 4 zuwa 7 shekaru: 120 MG
• Yara 7 zuwa 10 shekaru: 170 MG
• Matasa 10 zuwa 13 shekaru: 230 - 250 MG
• Matasa 13 zuwa 15 shekaru: 310 MG
• Manya daga shekaru 15 zuwa 19: 350-400 MG
• Manya fiye da shekaru 25: 300-350 MG
• Mata masu ciki: 310 MG
• Shayarwa: 390 MG

A Amurka, shawarwarin sun fi girma

Duk da haka, shawarwarin da ke sama ba dole ba ne a bi su da kyau, saboda akwai wasu shawarwari a wasu ƙasashe waɗanda ba a yi bincike sosai ba kuma suna ba da shawarar cewa ya kamata ku ɗauki magnesium fiye da shawarar da aka ba da shawarar a Jamus. NAM (Cibiyar Nazarin Magunguna ta Kasa, tsohuwar IOM (Cibiyar Magunguna)) a cikin Amurka, alal misali, tana ba da shawarar ci gaban magnesium ga ƙungiyoyin jama'a da yawa:

• Ga jarirai har zuwa watanni 6 30 MG na magnesium (6 MG fiye da na D.)
• Yara har zuwa watanni 12 75 MG (15 MG fiye da na D.)
• Yara masu shekaru 9 240 MG (70 MG fiye da D.)
• Yaran masu shekaru 14 410 MG (100 MG fiye da D.)
• Maza masu shekaru 31 sun kai 420 MG kowace rana (70 MG fiye da na D.)
• (Mun jera bambance-bambance kawai, duk sauran dabi'u suna kama).

Abinci tare da magnesium

Ruwan ma'adinai kuma yana samar da magnesium, amma ba da yawa ba, a cikin mafi kyawun yanayin kusan 50 MG na magnesium kowace lita. Ko da yake akwai ruwan ma'adinai tare da babban abun ciki na magnesium, waɗannan ma sun fi yawa a cikin sodium, wanda ba a so. A gefe guda, babban abun ciki na bicarbonate zai zama mai kyau (fiye da 400 MG), tunda wannan yana da alhakin tushen yuwuwar ruwa.

Za a iya biyan bukata da abinci?

Duk wanda ya yi google google ɗin magnesium akan intanet zai fara zuwa gidan yanar gizon cibiyar shawarwarin masu amfani. Akwai ua yayi bayani: “… Ana samun Magnesium a cikin abinci da yawa. Don haka mai lafiya yana iya biyan bukatun yau da kullun tare da ingantaccen abinci mai gina jiki…. ”…

Komai gaskiya ne, magnesium a zahiri yana ƙunshe a cikin abinci da yawa - kuma idan kun ci abinci mai daidaitacce, zaku iya rufe abubuwan yau da kullun a matsayin mutum mai lafiya ta hanyar abincin ku. Duk da haka, akwai aƙalla matsaloli guda biyu a cikin wannan mahallin: na farko, da wuya kowa yana da lafiya kuma na biyu, da wuya kowa ya ci daidaitaccen abinci.

A Jamus kadai, kusan kashi 30 cikin 65 na manya suna fama da cutar hawan jini, wani muhimmin al'amari mai haɗari ga cututtukan zuciya na kowane nau'i. Daga cikin wadanda suka haura 16, akwai ma kashi biyu bisa uku na fama da cutar hawan jini. A Jamus, kusan kashi 2017 na yawan jama'a (30) suna fama da rashin tausayi - kuma yanayin yana karuwa. Kashi 10 cikin dari na Jamusawa suna fama da ciwon baya mai tsanani, kashi 20 daga ciwon sukari, kashi 18 daga rashin lafiyar jiki, da kashi 65 cikin dari daga arthrosis (a cikin rukuni na fiye da shekaru 50 yana da kusan kashi a tsakanin mata).

Don haka za ku iya cewa yawancin jama'a suna fama da wasu nau'in matsala na yau da kullum, saboda haka ba su da lafiya, sabili da haka ba za su iya rufe bukatun magnesium da abincin su cikin sauƙi ba - musamman tun lokacin da ake buƙatar abubuwa masu mahimmanci suna karuwa a cikin yanayin. rashin lafiya kuma a lokaci guda an daɗe ana samun binciken da ke nuna hakan cewa ƙarancin magnesium (wanda ba shi da alamar alama da wanda ba a gane shi ba) zai iya taimakawa wajen haɓakar waɗannan cututtuka tun da farko.

Alal misali, wani binciken da aka yi a shekara ta 2018 ya gano cewa mutanen da ke da ƙananan ƙwayar magnesium suna da matakan ƙumburi da yawa kuma saboda haka haɗarin cututtuka na kullum. A gefe guda, mutanen da suka rigaya basu da lafiya zasu iya rage matakan kumburi ta hanyar shan magnesium.

Matsala ta biyu da Cibiyar Bayar da Shawarwari ta masu amfani da ita ta yi biris da ita ita ce abinci, wanda mutane kalilan ne a yau suke da daidaito da kuma koshin lafiya, kamar yadda muka yi bayani a kasidarmu game da rashi na bitamin. Cibiyar shawarwarin mabukaci ta lissafa wake, Peas, da samfuran hatsi gaba ɗaya waɗanda aka yi daga alkama, speled, sha'ir, hatsin rai, hatsi, ko buckwheat a matsayin tushen tushen magnesium, da kuma goro da ruwan ma'adinai mai ɗauke da magnesium. Ya kamata a yanzu kawai ku ci abinci guda 2 na 'ya'yan itace da kayan lambu guda 3 a kullum, yalwar kayan hatsi gabaɗaya, da ɗigon ƙwaya ko ƙwayar sunflower. Sa'an nan kuma an tabbatar da samar da magnesium.

Duk da haka, Nazarin Amfani da Ƙasa na II (har da sanannen tushe ga cibiyar ba da shawara ga masu amfani) yanzu ya bayyana cewa kashi 86.9 na yawan jama'a ba sa cinye adadin kayan lambu da kayan lambu da aka ba da shawarar kuma suna cin matsakaicin g 2 kawai na goro a kowace rana. Gurasar burodin ba ta fi so a tsakanin Jamusawa ba kuma yana da kashi 10 cikin na duk burodin da ake sayarwa. To ta yaya ya kamata talakawan su biya bukatunsu na magnesium ta hanyar abinci kadai?

Don ɗauka ko a'a don ɗaukar magnesium

Cibiyar shawara ta mabukaci tana ɗaukar shawarwarin ta ta hanyar rubutawa: Kuma ko da ba ku cinye isasshen magnesium ba, wannan baya nufin cewa babu makawa za ku sami rashi. Akasin haka, kayan abinci masu ɗauke da magnesium ba safai ake buƙata ba.

Ko da babban tashar tashar netdoktor.de ya rubuta akan batun samar da magnesium cewa ƙarancin magnesium sau da yawa ba a lura da shi ba, wanda masana da masana kimiyya da yawa suka tabbatar. A cikin bita daga 2018, alal misali, mutum ya karanta cewa mafi yawan lokuta na rashin magnesium ba a gano / ganowa ba saboda ba za a iya ƙayyade rashi na magnesium a cikin jini ba (ko kuma kawai a mataki na ci gaba na cutar), amma maganin shine. yawanci ana bincika don auna matakan magnesium na mutum.

Duk da haka, ga mafi yawan jama'a a cikin al'ummomin zamani, akwai hadarin rashin magnesium a sakamakon cututtuka na yau da kullum, magunguna, da raguwar abubuwan magnesium na abinci da yawa (misali saboda sarrafa masana'antu).

Don hana raunin magnesium na subclinical (marasa alama) don haka hana cututtuka na yau da kullun, zai zama ma'ana ga mutane da yawa su kara da magnesium. Daidai wannan rashi na magnesium na subclinical shine ke ƙara haɗarin cututtukan cututtukan zuciya iri-iri don haka yana haɓaka farashin tsarin kiwon lafiya. An daɗe ana samun bayani mara tsada da sauƙi: shan magnesium!

Kariyar abinci tare da magnesium

Don haka idan ba ku da isasshen magnesium a cikin abincin ku, sami ƙarin ƙarin magnesium mai inganci. Anan mun gabatar da mafi kyawun abubuwan magnesium. Za ka iya zaɓar wanda ya fi dacewa da kai da kanka. Akwai mahadi na magnesium waɗanda ke inganta barci musamman da kyau, mahaɗan magnesium waɗanda ke taimakawa tare da ƙwannafi, mahadi na magnesium don tsarin zuciya da jijiyoyin jini, da sauransu.

Yawancin lokaci ya isa idan kun ɗauki kusan 200 zuwa 300 MG na magnesium tare da kari. Abincin ku yakamata ya samar da adadin da ya ɓace don biyan bukatun ku. A halin yanzu ana ba da buƙatun manya a matsayin 300 MG (mata) zuwa 350 MG (maza). Samari ne kawai tsakanin shekarun 15 zuwa 25 yakamata su sha 400 MG kowace rana.

Cibiyar Nazarin Ƙasa ta Tarayya ta ba da shawarar kada a dauki fiye da 250 MG na magnesium daga kayan abinci, tun da 300 MG ko fiye zai iya haifar da zawo da matsalolin ciki.

Yana da ban sha'awa, duk da haka, cewa shekaru 100 da suka wuce mutane sun cinye kusan 500 MG na magnesium (ba a kalla ba saboda girman magnesium na ƙasa a baya) don haka a yau mutum zai iya ɗauka mafi girma fiye da yadda aka bayyana adadi.

Allunan ko capsules

Allunan Magnesium basu da shawarar fiye da capsules. Saboda allunan – gami da allunan da ke fitowa – sun ƙunshi abubuwa da yawa da ba dole ba. Magnesium dragées daga Verla, alal misali, sun ƙunshi abubuwa masu zuwa ban da magnesium:

• Glycerol 85%
• Povidone K25
• sucrose
• Macrogol 6000
• Macrogol 35000
• Methacrylic acid ethyl acrylate copolymer (1: 1)
• Dimethicone 350
• triethyl citrate
• talc
• carbonate carbonate
• potassium dihydrogen phosphate
• vanillin
• maganin glucose
• Montana glycol kakin zuma
• titanium dioxide

Allunan masu ƙyalƙyali sun ƙunshi kayan zaki, masu maye gurbin sukari, citric acid, kuma, ba shakka, abubuwan dandano. Shirye-shiryen Capsule, a gefe guda, yawanci sun ƙunshi kayan capsule kawai kuma babu wani abu ban da magnesium. Duk da haka, kula da jerin abubuwan sinadaran nan kuma.

Magnesium wuce haddi

A cewar Cibiyar Ƙididdigar Haɗari ta Tarayya (BfR), an ce kada mutum ya ɗauki fiye da 250 MG na magnesium a cikin nau'i na kayan abinci. A cikin wannan mahallin, cibiyar mabukaci ta yi gargaɗi tare da kalmomin: “Yin wuce gona da iri na iya haifar da mummunan sakamako. Ƙarin shan magnesium na 300 MG ko fiye a kowace rana zai iya haifar da zawo da matsalolin ciki. Adadin fiye da 2500 MG kowace rana na iya samun sakamako masu haɗari masu haɗari kamar raguwar hawan jini ko raunin tsoka.

Magnesium na iya haifar da sakamako mai laxative. Duk da haka, dan kadan sakamako na laxative na magnesium (wanda yawancin mutane ba sa jin wani abu) sau da yawa ana so daga wani nau'i, wato lokacin da maƙarƙashiya ya kasance. A wannan yanayin, abubuwan da ake amfani da su na magnesium na iya taimakawa wajen kawar da maƙarƙashiya ba tare da wani tasiri ba (idan aka kwatanta da laxatives na al'ada). Akwai ma takamaiman maganin laxatives dangane da magnesium, wanda mutum yana ɗaukar 500 MG har zuwa 2000 MG ko fiye da magnesium.

Matsakaicin haɗari na 2500 MG da cibiyar mabukaci ta kayyade ana ɗaukar shi tare da laxatives masu dacewa, amma ba tare da kayan abinci na yau da kullun don haɓaka matakin magnesium ba. Domin ko da babban kashi na shirye-shiryen magnesium ya ƙunshi fiye da 400 MG na magnesium mai tsafta don haka dole ne ku ɗauki capsules 6 ko fiye don isa 2500 MG mai haɗari.

Abin sha'awa, a cikin Amurka, hukumomi ba su ba da shawarar matsakaicin 250 MG ba, amma matsakaicin 350 MG na magnesium, wanda za'a iya ɗauka kowace rana ta hanyar kayan abinci na abinci ba tare da wani tasiri ba. A cikin Amurka, don haka, waɗancan kariyar abincin da ake ɗaukar kusan abin kunya a Jamus saboda zargin wuce gona da iri zai yi kyau a hukumance. A zahiri, mafi girman da aka saita shine abin kunya.

Bayan haka, zaku iya gani daga binciken da aka gabatar a sama cewa yawanci ana gudanar da allurai masu yawa don samun sakamako mai warkarwa. Saboda haka ana iya ɗauka cewa allurai da aka yi la'akari da su sun dace a Jamus (har zuwa 250 MG) ba za su yi tasiri ba idan cutar ta riga ta kasance.

Side Effects na Magnesium

Mummunan illa suna faruwa lokacin da aka ɗauki magnesium daga 2,500 MG, watau daga kusan sau goma adadin adadin al'ada. Digowar hawan jini har ma da shanyewar numfashi da kamun zuciya na iya faruwa. Duk da haka, abubuwan da suka faru masu tsanani na irin wannan yawanci suna faruwa ne kawai idan an ba da adadin magnesium da yawa ba da gangan ba a cikin jini, kamar yadda a cikin rahotanni guda biyu wanda aka ba marasa lafiya 20 g na magnesium sulfate maimakon 2 g.

Zawo da aka ambata, tashin zuciya, amai, rauni na tsoka, da ƙananan hawan jini ana ɗaukar sakamako masu illa - wanda ke nuna cewa adadin ya yi yawa ga mai haƙuri. A kowane hali, fa'idodin samar da magnesium mai kyau ya fi rashin lahani, musamman tunda babu wani sakamako mai illa tare da abincin magnesium da aka keɓance daban-daban.

Kauce wa illa daga magnesium

Duk da haka, haƙurin magnesium ba shakka ya bambanta. Idan kun fuskanci illa ta hanyar gudawa, ciwon ciki, ko tashin zuciya, koyaushe ku ɗauki magnesium tare da abinci kuma ku raba adadin yau da kullun zuwa kashi biyu ko ma uku. Don haka yana da kyau a zaɓi shirye-shiryen ƙananan kashi wanda za ku sha akai-akai, misali B. Magnesium citrate na yanayi mai tasiri tare da kimanin. 60 MG na magnesium a kowace capsule, wanda zaka iya ɗaukar capsules biyu sau biyu a rana da capsule 1 sau ɗaya a rana, dangane da bukatunka, don samun 300 MG.

Drug Interactions

Yawancin magunguna na iya shafar matakan magnesium. Ga wasu misalai:

Diuretics, misali B. ana wajabta su don rage hawan jini, wanda ke haifar da haɓakar haɓakar magnesium tare da fitsari kuma don haka ga rashi idan ba a dauki magnesium a matsayin kari na abinci ba. Duk da haka, akwai kuma abin da ake kira potassium-sparing diuretics, wanda har ma yana hana fitar da magnesium.

Proton famfo inhibitors (PPI; acid blockers / masu kare ciki), irin su B. omeprazole ko lansoprazole na iya haifar da rashi na magnesium tare da amfani na dogon lokaci. A cikin kashi 25 cikin na wadanda abin ya shafa, ba ko da shan magnesium ba zai iya taimakawa wajen haɓaka matakan magnesium idan PPI ta ci gaba. Lokacin da aka dakatar da maganin zai iya sake tashi matakin magnesium. Idan kuna shan PPI, a nan akwai shawarwari masu yawa akan madadin da kuma kawar da antacids.

Tun da, akasin haka, magnesium na iya rinjayar sha da tasirin wasu magunguna - zai iya rinjayar shayarwar misali B. bisphosphonates don maganin osteoporosis - ya kamata ku yi magana da likitan ku koyaushe kafin shan magani idan za ku iya ɗaukar magnesium da lokacin. Yawan jinkirin cin abinci yakan isa (aƙalla awanni 2 ban da magani).

Magnesium kuma na iya samar da rukunin gidaje marasa narkewa tare da wasu maganin rigakafi, irin su tetracyclines (Declomycin), doxycycline (Vibramycin), da maganin rigakafi na fluoroquinolone (ciprofloxacin (Cipro), da levofloxacin (Levaquin)). Idan waɗannan maganin rigakafi ba za a iya kaucewa ba, ya kamata a sha aƙalla sa'o'i 2 kafin ko 4 zuwa 6 hours bayan ƙarin magnesium.

Yaya tsawon lokacin da magnesium ke aiki?

Ya dogara da manufar da kuke ɗaukar magnesium. Game da ciwon ciki, magnesium yana aiki da sauri, ba da daɗewa ba bayan shan shi, amma a hukumance ya faɗi bayan kwana ɗaya ko biyu.

Idan ka ɗauki magnesium don kawar da maƙarƙashiya, za ku lura da sakamako a rana mai zuwa a ƙarshe.

Shan magnesium don inganta yanayin rashin lafiya, kamar B. nau'in ciwon sukari na 2 ko arrhythmia na zuciya, sannan yana ɗaukar makonni zuwa watanni har sai an lura da sakamako, amma yawanci, bayan kimanin makonni 4, saboda to sai a biya rashi.

Tasirin yana faruwa duk da sauri, mafi ƙarancin ƙarancin magnesium ya kasance a baya, kuma da sannu ƙarancin magnesium shima ke da alhakin alamun alamun.

Duk wanda ya fi rashin lafiya saboda wasu dalilai (watau ana wadatar da shi da magnesium) ba ya lura da komai ko a'a kamar wanda a baya yana cikin halin rashin ƙarfi.

Duk da haka, kada mutum ya dogara ga magnesium kawai don cututtuka na kullum, koda kuwa akwai rashi bayyananne. Domin cututtuka na yau da kullum yawanci suna da dukkanin fakitin dalilai, wanda rashi na magnesium zai iya zama ɗaya daga cikin masu yawa. Saboda haka yana da kyau a aiwatar da cikakkiyar ra'ayi wanda ya ƙunshi matakan da yawa (canji a cikin abinci, motsa jiki, inganta samar da abubuwa masu mahimmanci, sarrafa damuwa, da dai sauransu), ciki har da, ba shakka, cin abinci na kowane mutum da aka zaɓa da kuma kowane nau'i na magnesium. shirye-shirye.