Emma Miller
[lwptoc]
Loaʻa ka Magnesium i loko o nā meaʻai he nui a mākou e ʻai ai: nā legumes, nā nati, nā ʻanoʻano, nā huahana waiū, a me nā lau lau ʻōmaʻomaʻo.
ʻO ka Magnesium kahi meaʻai e pono ai ke kino o ke kanaka e noho olakino. He mea nui ia no nā kaʻina hana he nui, mai ka hoʻoponopono ʻana i ke kō koko a me ke kahe koko a hiki i ka ʻōnaehana nerve.
Magnesium - nā pōmaikaʻi a me nā pōʻino o ka supplementation
Ke hoʻomau nei ka poʻe ʻepekema i ke aʻo ʻana i ka hopena o ka magnesium i ke olakino, nā pōmaikaʻi, a me nā pōʻino.
Manaʻo ʻia ʻo ka lawe ʻana i ka magnesium hiki ke kōkua i ka hoʻoponopono ʻana i kekahi mau pilikia olakino. No ka laʻana, hoʻemi i ke koko a me ka pilikia o ka hoʻomohala ʻana i ka maʻi maʻi type 2, a me ka hōʻemi ʻana i ka haʻihaʻi o ka iwi a me ka osteoporosis. Hōʻike nā haʻawina hoʻokaʻawale i ka poʻe i ʻai nui i ka magnesium he haʻahaʻa haʻahaʻa o kekahi mau ʻano maʻi puʻuwai a me ka hahau. Akā ʻaʻole hōʻike kēia mau haʻawina iā mākou i ka nui o ka hopena ma muli o ka magnesium ma mua o nā meaʻai ʻē aʻe.
Ua ʻike pū nā mea noiʻi he haʻahaʻa haʻahaʻa ka magnesium i ka poʻe i loaʻa i ka migraines. Mai noʻonoʻo ʻoe i ka lawe ʻana i nā mea hoʻohui magnesium ma ke ʻano he ala e hoʻopau ai i nā poʻo - ʻaʻole wale ka nele o ka magnesium e hoʻonāukiuki iā lākou.
ʻO ka hoʻohana nui ʻana i ka magnesium i nā mea hoʻohui a me nā lāʻau lapaʻau hiki ke hōʻeha nui i ke kino. ʻO ka mea nui, piha ia i nā hopena maikaʻi ʻole e like me ka maʻi maʻi, nausea a me ka ʻōpū o ka ʻōpū, ka puʻuwai ʻole, a me ka hopu ʻana i ka naʻau.
I ka manawa e lawe ai i nā mea hoʻohui magnesium
Loaʻa ka Magnesium i loko o nā meaʻai he nui a mākou e ʻai ai: nā legumes, nā nati, nā ʻanoʻano, nā huahana waiū, a me nā lau lau ʻōmaʻomaʻo. ʻO ka lawa ʻole o ka lawe ʻana a i ʻole ka absorption hiki ke alakaʻi i ka hemahema o ka magnesium a me ka hypomagnesemia.
No ka pale ʻana i kēia pilikia, ʻōlelo nā kauka e hoʻoponopono mua i kāu meaʻai. Loaʻa ka Magnesium i nā multivitamin a me nā mea hoʻohui mineral a me nā mea hoʻohui meaʻai ʻē aʻe. E like me ka mea i hōʻike ʻia ma nā ʻōlelo aʻoaʻo a ka US National Institutes of Health (NIH), ma kēia ʻano ʻoi aku ka maikaʻi o ka magnesium e ke kino. Akā, pono e lawe ʻia nā mea hoʻohui no ka mālama ʻana i kahi hemahema magnesium i hoʻopaʻa ʻia i ke kino ma hope o ke kūkākūkā ʻana me nā kauka lapaʻau.
Pehea e lawe pono ai i ka magnesium
I ka lawe ʻana i nā mea hoʻohui i loaʻa ka magnesium, pono e alakaʻi ʻia e nā ʻōlelo aʻoaʻo a nā kauka a i ʻole ka meaʻai meaʻai. Ma muli o nā hoʻokolohua, hiki i kahi loea ke ʻōlelo i ka lōʻihi o ka inu ʻana i ka magnesium. Hiki i ka lāʻau lapaʻau ke kuhikuhi i ka lōʻihi o ka lawe ʻana i ka magnesium a me ke ʻano o ke ʻano.
ʻO ka nui o ka magnesium pono e lawe ʻia ma ka awelika i kēlā me kēia lā e pili ana i ka makahiki a me ke kāne. No ka laʻana, ʻo ka haʻawina i kēlā me kēia lā o ka magnesium no nā wahine he 310-320 mg, a no nā kāne 400-420 mg. No nā kaikamahine ʻōpio (14-18 mau makahiki), ʻo ka helu o kēlā me kēia lā he 360 mg, a no nā keikikāne ʻōpio - 410 mg.
I ka wā e lawe ʻole ai magnesium
ʻAʻole ʻae ʻia ka lawe ʻana i nā mea hoʻohui me kēia mea inā loaʻa ʻoe i ka hōʻino ʻana i ka renal koʻikoʻi, hypervitaminosis o ka huaora B6, fructose intolerance, a me kekahi mau kūlana ʻē aʻe. E ʻoluʻolu e nīnau i kāu kauka a meaʻai meaʻai paha e hoʻoholo i nā contraindications i ka lawe ʻana i ka magnesium.
Aia kekahi mau lāʻau lapaʻau ʻaʻole pono e hui pū ʻia kēlā mea hoʻohui. ʻO ka papa inoa o nā mea ʻaʻole e lawe i ka magnesium me nā bisphosphonates, nā lāʻau lapaʻau, nā diuretics, nā lāʻau lapaʻau e hoʻomaha i nā hōʻailona o ka reflux acid, a i ʻole ka mālama ʻana i nā maʻi ʻeha peptic.
