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Ndeipi magnesium yekuwedzera inokodzera ini?

Wellness

Kana chako chete chiitiko ne over-the-counter magnesium inobva kune imwe nguva glug yemukaka wemagnesia kusvika bvisa kushushikana kwako kwekudya , fembera chii? Kune nyika yakafararira yepasi rose yemagesium ekuwedzera kunze uko! Ichi chishamiso chikafu chinowanikwa mune akati wandei mafomati, uye akasiyana ega ega achiitira kurapa akasiyana zviratidzo.

Kuita kuti zvive nyore kwauri kuti uende kukhemisi yako yemuno, chitoro chezvehutano, kana chitoro chevhitamini uye utenge mhando yakanaka ye magnesium chinamatidzwa kwauri, isu takabvunza nyanzvi kuisa zvese zvaunogona-uye kupa mamwe mazano ekuti sei, riini, uye nei kutora magnesium.

Chii chinonzi magnesium?

Magnesium chinhu chakakosha chicherwa icho muviri wemunhu unoda kudzora zvese kubva musuru wako uye system yetsinga kusvika kugadzirwa kwesimba rako, shuga yeropa, uye BP. National Institutes of Utano (NIH). Vazhinji vanhu vakuru vanoda pakati pemamirigiramu mazana matatu kusvika mazana mana emumagnesium pazuva, zvizhinji zvacho zvinobva pane zvaunodya - zvekudya zvakaita sebhinzi dzakabikwa, cashews nemaamondi, makotapeya, mabhanana, miriwo yakasvibira, chokoreti yakasviba, zviyo zvese, uye shava mupunga une huwandu hwakakura hwemagesium, sezvakangoita chikafu chakawanda. Iwe unogona kuwana rondedzero izere yemagnesium-yakafuma chikafu masosi kubva kuNIH Hofisi yeDhijitari Yekuwedzera pano .

Zvakangodaro, iwe unogona kunge usiri kuwana yakawanda yeichi chinovaka sezvamunofunga.

Inofungidzirwa kuti vangangoita 80% yevanhu vakashaika mu magnesium, anodaro naturopathic chiremba Jaquel Patterson, ND, director wezvekurapa weFairfield Family Health muConnecticut.

TO 2017 Sayenzi kudzidza inosimbisa iyi fungidziro inonzwisisika, ichiratidza kuti zvikamu zviviri kubva muzvitatu zvevanhu vekuMadokero zvinogona kushomeka mu magnesium (mamiriro anonzi hypomagnesemia). Vazhinji vanhu vane hutano vanogona kubata kushomeka-kwenguva pfupi, asi munguva-refu unogona kuona zviratidzo zvakaita se:

Kupererwa nechido
Kusvotwa kana kurutsa
Kuneta uye kushaya simba kwemhasuru
Tsandanyama tsandanyama
Mwoyo arrhythmia
Unhu kana kugwinha

Vanhu vane mamwe mamiriro ehutano, seCrohn's disease, chirwere checeliac, uye Type 2 chirwere cheshuga vari pangozi yakanyanya yekushomeka mu magnesium, sezvazviri vanhu pane mimwe mishonga (senge chemotherapy mishonga, mamwe maantibhakitiriya, diuretics, uye proton pump inhibitors).

Kubatsirwa kwemagesium

Hutano hunobatsira hwemagesium yekuwedzera inogona kuve yakafara, asi mune zvimwe zviitiko hapana kutsvagisa kwakakwana kutaura zvakajeka kuti kuwedzera kudya kwako kurapa kwakavimbika. Magnesium inogona kubatsira kuvandudza zvinotevera:

Kuzvimbirwa

Supplemental magnesium inogona kudzora ura hwako nekuita se osmotic laxative , kuchera mvura kupinda mumatumbu uye kuita kuti kufamba kuve nyore kupfuura. Magnesium citrate uye magnesium hydroxide mienzaniso yakajairika yeosmotic laxatives.

RELATED: Kurapa kwekudzivirira uye mishonga

Tsandanyama basa

Kana iwe uchinetseka kubva mukuzorora makumbo syndrome kana tsandanyama cramps, chikafu chinowedzera chinokwanisa kukwanisa kubatsira. Nehurombo, yakawanda yezano iri ndeye anecdotal; wongororo dzinoverengeka dzeongororo dzinoongorora chinongedzo pakati pemagesium uye kurerukirwa kwemhasuru, kusanganisira iyi kubva kuCochrane , haina kuratidza humbowo hwakajeka hwekuti magnesium ekuwedzera anoshanda (zvishoma zvekutsvagisa zvinoratidza kuti zvinogona kubatsira vakadzi vane nhumbu, asi kwete kune vamwe vanhu vese.)

Migraine

Ose ari American Headache Sosaiti uye iyo American Migraine Foundation bvuma kuti magnesium zvinowedzera zvinogona kushanda mukuderedza kusimba uye kuwanda kwemigraine misoro, pamwe nekuti vanhu vane migraine vakaratidzirwa kuve vane yakaderera pane avhareji mazinga emagesium. Mumakore achangopfuura, chave kutova chikamu chenguva dzose chevazhinji vane migraine 'maitiro ekudzivirira ekudzivirira, kunyanya kune avo vane kuenda kumwedzi migraines .

RELATED: Migraine kurapwa uye mishonga

Kuwedzera kweropa

Magnesium ine vasodilator zvivakwa. Kureva kuti inogona kubatsira kuzorodza tsinga dzeropa uye kuchengetedza yakajairika BP. Humbowo huripo hunongedzera kuderedzwa kudiki kweropa ne magnesium yekuwedzera, iyo nekufamba kwenguva, inogona kutungamira kune hutano hwemwoyo hwakanaka uye njodzi yakaderera yechirwere chemoyo, chirwere chemwoyo, uye sitiroko. Semuenzaniso, a 2016 ongororo yezvidzidzo mukati Hypertension akawana kuti avhareji yekuwedzera ye368 mg pazuva pazuva kwemwedzi mitatu yaibatanidzwa neyepasi systolic uye diastolic reropa rekumanikidza.

Insulin kuramba

Sekureva kweNIH, kushomeka kwemagesium kunogona kuwedzera insulini kuramba - kazhinji chinhu chinotungamira mukukudziridza Type 2 chirwere cheshuga. A 2007 meta-ongororo rakaburitswa mu Zvinyorwa zveMukati Mishonga akatarisa basa remagesium ekudzivirira mukudzivirira Rudzi rwechipiri chirwere cheshuga; dzinenge dzese dzidzo dzakatariswa dzakaratidza kuti kuwedzera kwemagesium kudyiwa ne100 mg pazuva kunogona kuwedzera insulin senzwi uye kudzikisa njodzi yako yerudzi rwechipiri chirwere cheshuga.

Kushungurudzika uye kushushikana

Nekuti magnesium inobatsira mukushanda kwetsinga, basa rayo mukudzivirira uye kurapa kusagadzikana kwetsinga kwakave zvakare kwakadzidzwa. Zvinoenderana ne 2018 kudzidza mukati Nutrients , kushomeka kwemagnesium kunogona kukonzera kukwirira kwezviitiko zvekushungurudzika, kushushikana, uye kurwadziwa kusingaperi-uye kuwedzera kunwa kunogona kudzikamisa zvimwe zvezviratidzo zvinoenderana nemamiriro aya. Pakavewo nekumwe kutsvagurudza kwekuongorora maitiro emagesium pa kurara mhando uye kushaya hope , pamwe nezvazvinogona kubatsira vana vane hanya nekushomeka kwehutano kusagadzikana (ADHD).

Magnesium mhedzisiro

Magnesium inowanzoonekwa seyakachengeteka. Sekureva kwaJeffrey Fudin, Pharm.D., Maneja wepasi paindr.com , mhedzisiro yemagesium yekuwedzera-sekusvotwa, kurutsa, kumeso kumeso, kurara uye kuneta, kuderera kweropa, uye kusagadzikana kwemoyo-zvinowanzoonekwa chete mumiyero yepamusoro kwazvo pamusoro pe5,000 mg pazuva.

Kunyangwe iwe ungangodaro usingatore yakaringana magnesium kuti ive nemhedzisiro, zvinokwanisika kuti yekuwedzera inogona kusangana nemumwe mushonga iwe wauri kutora kana kupikiswa kune iripo kurapa mamiriro. Izvi zvinosanganisira:

Zvinodhaka zvinoshandiswa kurapa osteoporosis , senge Fosamax , iyo inogona kuve yakadzikisa kunwa kubva mudumbu painotorwa ne magnesium. Iyi mishonga miviri inofanira kupatsanurwa nemaawa maviri, anodaro Dr. Fudin. Zvikasadaro, zvinogona kukanganisa hutano hwepfupa.
Mamwe makirasi emishonga inorwisa mabhakitiriya , kusanganisira tetracyclines, senge doxycycline, uye quinolones, senge levofloxacin uye ciprofloxacin. Dr. Fudin anokurudzira kutora aya maantibayoti maawa maviri asati kana maawa matanhatu apfuura magnesium kudzivirira chero kusangana.
Zvimwe diuretics yaishandiswa kurapa chirwere chemwoyo, senge amiloride, spironolactone, uye triamterene, izvo zvinonzi naDr Fudin zvinogona kukonzera kuti muviri uchengete magnesium uye zvinogona kukonzeresa nhanho dzakakwirira zvine ngozi kana iwe uri kuwedzerawo nazvo.

Chekupedzisira, vanhu vane njodzi senge kudzikira kweitsvo kushanda - kusanganisira vakuru vanhu uye vanhu vane chirwere cheshuga - vanowanzo kwana nhanho dzakakwirira zvine njodzi, anodaro Dr. Fudin, saka vanofanirwa kungowedzera ne magnesium iri pasi pekutarisirwa uye kutarisirwa nachiremba kana wemishonga.

Mhando dzemagnesium

Kana iwe uri Googling magnesium yekuwedzera uye uchiona gumi nemaviri akasiyana marudzi achibuda, zvinogona kunzwa sekunge iwe unoda chemistry degree kuti utaure mutsauko pakati peumwe neumwe.

Nekutenda, isu tinogona kuita kuti izvi zvive nyore kwauri: Izvo zvese nezve hukama. Zvichienderana nezvimwe zvinhu izvo magnesium inosanganiswa nazvo, mamwe mafomu anopinza zviri nyore muropa kupfuura mamwe - uye izvi zvinogona kuchinja mashandiro anoita magnesium mumuviri wako.

Sarudzo dzakasiyana dzekuumba dzakakosha nekuti vane kugona kwakasiyana kwekukwizwa kubva mudumbu kusvika muropa, anodaro Dr. Fudin. Dzimwe dzinonyungudika nemvura kana dzichienzaniswa nedzimwe uye nokudaro dzino nyura muropa, [nepo] munyu usinga nyatsosvinwa unosiya magnesium kumashure mumatumbu, uko kunozoita laxative osmotic.

Yakagadzirira kunyura: Magnesium chloride, magnesium citrate, magnesium aspartate, L-threonate, lactate, glycinate, malate, orotate, uye taurate

Pasina kunyatso nyudzwa: Oxide uye sulfate (iyo inowanzo shandiswa paganda, asi hapana humbowo hwakawanda kuratidza kuti hwakanyatso nyudzwa nenzira iyoyo, kana)

Yakanakisa magnesium inowedzera

Zviri kwauri uye nemubatsiri wako wehutano kuti uone kuti ndeipi magnesium yekuwedzera iwe yaunofanira kutora. Asi sezvo kuwana iko kurongeka kwakanaka kazhinji iri nyaya yekuyera kuti magnesium yakanyura sei muropa rako zvichipesana nezvaunoda kana kuda kuti magnesium iite, unogona kuita fungidziro ine musoro yekutangira.

Enzanisa magnesium zvinowedzera
Kuumbwa	Magnesium yakasanganiswa ne	Yakajairwa zuva nezuva dosi	Zvakanakisisa pakurapa	Tora coupon
Magnesium chloride(Zita reBrand: SlowMag)	Elemental chlorine	200-500 MG	Kushungurudza, kuputika, kurwadziwa nemisungo (misoro)	Tora coupon
Magnesium citrate(Zita reBrand: Natural Vitality Calm)	Citric acid	300-600 mg (kana iyo huwandu hwemvura / hupfu hwakakurudzirwa pane kavha)	Kuzvimbirwa, migraines, kushanduka kwemamiriro (kunogona kuvandudza kushushikana uye kushushikana)	Tora coupon
Magnesium glycinate	Glycine(amino asidhi)	300-600 MG	Kusarara, kushushikana, kushushikana	Tora coupon
Magnesium lactate(Zita reBrand: Mag Tab SR)	Lactic asidhi	200-400 MG	Nyaya nyoro dzekugaya, yakaderera mazinga emagesium	Tora coupon
Magnesium L-threonate (Zita reBrand: Magtein)	Threonic acid	1,500-2,000 mg	Neurological nyaya, senge ADHD, dementia, kushushikana, kushushikana	Dzidza ZVIMWE
Magnesium malate (Zita reBrand: MagSRT)	Malic asidhi	200-500 MG	Kurwara kusingaperi, kuneta, yakaderera magnesium mazinga	Dzidza ZVIMWE
Magnesium orotate	Orotic asidhi	200-500 MG	Low magnesium mazinga, kutsigira kwemoyo	Dzidza ZVIMWE
Magnesium oxide(Zita reBrand: Mag-Ox)	Okisijeni	200-500 MG	Kushungurudza uye kuzvimba	Tora coupon
Magnesium sulfate(Zita reBrand: Epsom munyu)	Sarufa uye okisijeni	Kushandisa nemuromo : 2-6 tsp yakanyungudutswa mu8 oz yemvura (vakuru uye vana vanopfuura gumi nemaviri) Kushandisa kumusoro : 2 makapu akanyungudika mugoroni remvura inodziya	Maronda, kurwadziwa mupfungwa	Tora coupon
Magnesium taurate	mombe(amino asidhi)	Kusvikira 1,500 mg	Basa remwoyo (rinogona kuvandudza shuga yeropa uye kuwanda kweropa)	Tora coupon

Ongorora: Aya ndiwo mavhareji edhisheni anopihwa neanogadzira ekuwedzera zviri nani kutevera hunyanzvi kuraira kwekurapa nezvehutano nezve magnesium dosage. Nguva dzose zivisa chiremba wako nezve chero zvinowedzera zvaunotanga kutora

Magnesium inowedzera yevana

Iwe unofanirwa kugara uchitaura navana chiremba vevana usati wavapa chero zvekuwedzera, asi magnesium inogona, muzviitiko zvakawanda, kuve yakasarudzika sarudzo kune vana vane ADHD kana isina zororo makumbo chirwere.

Magnesium L-threonate inouya muhupfu-inoshamwaridzika yemwana uye inogona kuve nerubatsiro rwehuropi runogona kubatsira neADHD, anodaro Dr. Patterson. Magnesium oxide kana citrate inogona kushandiswa kune vana vasina zororo makumbo chirwere kana vana vanongoda rubatsiro kugadzirisa husiku.

Per iyo Mayo Clinic , iyo inokurudzirwa mvumo yekudya (RDA) yevana vanosvika zera 3 ndeye 40 kusvika 80 mg pazuva, nepo vana vari pakati pemakore mana ne6 vanogona kutora 120 mg uye vana vari pakati pe7 ne10 vanogona kutora 170 mg. Chiremba wevana vako, zvisinei, anogona kukurudzira muyero wepamusoro kana wepasi zvichienderana nehutano hwese hwemwana wako uye zviratidzo.

Dr. Patterson, semuenzaniso, kazhinji anopa vabereki vevana vakura kutanga ne 300 mg yemagesium uye zvishoma nezvishoma kuwedzera huwandu kana zvichidikanwa. Nekudaro, madhiri e500 kusvika 600 mg anogona kukonzera yakasununguka chituru (chinova chiratidzo chekuti iwe unofanirwa kudzikisa dosi rako zvishoma). Kana mwana wako asingade kunwa zvinowedzera zve magnesium, mazhinji anowanikwa mune chewable kana kunyange gummy mafomu .