Icyo Kongeramo Umunyu wa Manyezi: Ibyo Bikoreshwa, Uburyo Bwo Gufata, Ingaruka Zishobora Kugaragara n'ibindi

Ibyo kongeramo umunyu wa manyezi ni imiti yo kunywa ifasha kugarura urwego rwo hejuru rwa manyezi mu mubiri wawe igihe kurya gusa bidahagije. Umubiri wawe ukeneye manyezi mu mirimo irenga 300 itandukanye, harimo kugumisha umutima wawe ukora neza, kugumisha amagufa akomeye, no gufasha imitsi yawe gukora neza. Ibyo byongerwa biza mu buryo butandukanye nk'ibinini, ibinini byo kumira, n'ifu, bigatuma byoroha kubona kimwe gikora neza ku mibereho yawe n'ibyo ukunda.

Icyo Kongeramo Umunyu wa Manyezi Aricyo?

Icyo kongeramo umunyu wa manyezi ni ibicuruzwa byo mu mirire birimo umunyu wa manyezi, umunyu w'ingenzi umubiri wawe utabasha kwikorera wenyine. Ubona manyezi mu buryo busanzwe mu biribwa nk'imboga zifite amababi, imbuto z'ibiti, n'ibinyampeke byose, ariko rimwe na rimwe umubiri wawe ukeneye ubufasha bwiyongera binyuze mu kongeramo.

Ibyo byongerwa birimo uburyo butandukanye bwa manyezi, nk'oxyde ya manyezi, citrate ya manyezi, cyangwa glycinate ya manyezi. Buri buryo bufite urugero rutandukanye rwo gukoreshwa n'ingaruka ku mubiri wawe. Ubwoko muganga wawe asaba buterwa n'ibyo ukeneye byihariye n'uburyo sisitemu yawe yo mu gifu ikoresha neza uburyo butandukanye.

Icyo Kongeramo Umunyu wa Manyezi Bikoreshwa

Ibyo kongeramo umunyu wa manyezi bivura kubura umunyu wa manyezi kandi bishyigikira ibibazo bitandukanye by'ubuzima aho umubiri wawe ukeneye manyezi yiyongereye. Abantu benshi babifata kugira ngo bakemure imitsi y'imitsi, bashyigikire ubuzima bw'amagufa, cyangwa bafashe mu gukora neza.

Abaganga bakunda kwandika ibyo kongeramo umunyu wa manyezi kubera ibibazo byinshi byihariye bikungukira ku rwego rwo hejuru rwa manyezi:

• Imitsi y'imitsi n'imitsi, cyane cyane mu maguru yawe cyangwa ibirenge
• Umutima utagenda neza cyangwa umutima wihuta
• Amagufa acika intege cyangwa gukumira osteoporosis
• Gukumira kubabara umutwe cyane
• Gufasha kubohoka
• Ingorane zo gusinzira cyangwa indwara y'amaguru adatuje
• Kugenzura umuvuduko w'amaraso mwinshi

Abantu bamwe bafata kandi imiti yongera magnesium kugira ngo bafashe ubuzima rusange, nubwo buri gihe ari byiza kubiganiraho na muganga wawe mbere na mbere. Bashobora kumenya niba kongera iyi miti bikwiye kubera uko umuntu ameze.

Ni gute imiti yongera magnesium ikora?

Imiti yongera magnesium ikora yongera umubare wa magnesium iboneka mu maraso yawe no mu bice by'umubiri wawe. Iyi minele ikora nk'umufasha utuma imirimo myinshi y'umubiri wawe ikora neza, kimwe n'uko amavuta afasha moteri y'imodoka gukora neza.

Umaze gufata imiti yongera magnesium, sisitemu yawe yo mu gifu irayisenya ikayinjiza mu maraso yawe. Uvuye aho, ijya mu misitsi yawe, amagufa, umutima, n'izindi ngingo aho ikenewe cyane. Magnesium ifasha gukora enzymes zigenzura ibintu byose kuva mu gukora ingufu kugeza mu kubaka poroteyine.

Ubwoko butandukanye bwa magnesium bukora ku muvuduko n'imbaraga zitandukanye. Magnesium citrate ikunda gukora vuba kandi ikoreshwa cyane mu guhagarika kubyimba, mugihe magnesium glycinate igira neza ku gifu cyawe kandi ikaba nziza gukoreshwa igihe kirekire. Muganga wawe azahitamo ubwoko bukwiye ashingiye ku cyo ukeneye.

Nkwiriye gufata gute imiti yongera magnesium?

Fata imiti yongera magnesium hamwe n'ibiryo kugirango ugabanye ibibazo byo mu gifu kandi wongere imitsi. Ubwoko bwinshi bukora neza iyo bufashwe hamwe n'ifunguro cyangwa agafunguro gato, kuko ibiryo bifasha umubiri wawe gukora neza iyi minele.

Mimina ibinini cyangwa amavuta yose hamwe n'ikirahure cyuzuye cy'amazi. Niba ufata ifu, vanga neza n'amazi cyangwa umutobe nk'uko byategetswe ku ipaki. Abantu bamwe basanga gufata magnesium nimugoroba bifasha gusinzira, mugihe abandi bakunda mu gitondo cyangwa bakagabanya doze umunsi wose.

Igihe ni ingenzi hamwe n'imiti yongera magnesium. Irinde kuyifata icyarimwe n'imiti yongera kalisiyumu, antibiyotike, cyangwa imiti ivura osteoporosis, kuko ibi bishobora kubangamira imitsi. Gabanura iyi miti byibuze amasaha 2 uvuye ku doze yawe ya magnesium.

Nshobora Kumara Igihe Kingana Giki Ndafashe Inyongeramusirikare ya Manyeziyumu?

Igihe cyo gufata inyongeramusirikare ya manyeziyumu giterwa n'impamvu uyifataho n'uko umubiri wawe uyakira. Abantu bamwe bakeneye gufata inyongeramusirikare igihe gito mu byumweru bike kugira ngo bakemure ikibazo cyo kubura manyeziyumu, mu gihe abandi bungukirwa no kuyikoresha igihe kirekire kubera indwara zidakira.

Niba uvura ikibazo cyihariye cyo kubura manyeziyumu, muganga wawe ashobora gukurikirana urwego rwa manyeziyumu mu maraso yawe binyuze mu bizami by'amaraso buri mezi make. Iyo urwego rwawe rusubiye mu buryo busanzwe, ushobora kugabanya urugero rwawo cyangwa guhagarika gufata inyongeramusirikare niba ushobora kugumana urwego ruzima binyuze mu mirire gusa.

Ku ndwara zidakira nk'uburwayi bwo mu mutwe cyangwa kubuza imitsi gukora neza, ushobora gukenera gufata inyongeramusirikare ya manyeziyumu mu mezi cyangwa imyaka. Umuganga wawe azagenzura buri gihe niba bikwiye gukomeza gufata inyongeramusirikare kandi agahindura urugero rwawe uko bikwiye.

Ni Ibihe Bikorwa Bigaragara iyo Ufata Inyongeramusirikare ya Manyeziyumu?

Abantu benshi bakira neza inyongeramusirikare ya manyeziyumu iyo bayifata nk'uko byategetswe, ariko ibikorwa bimwe bishobora kubaho, cyane cyane iyo utangiye kuyifata cyangwa niba ufata nyinshi cyane. Ibikorwa bisanzwe ni ibijyanye n'igogora kandi akenshi biroroshye.

Dore ibikorwa bishobora kukubaho, dutangiriye ku bisanzwe:

• Umusaruro mwinshi cyangwa impiswi (cyane cyane hamwe na manyeziyumu sitirati cyangwa okside)
• Urubavu rw'inda, isesemi, cyangwa kubuza imitsi gukora neza
• Kuzana umwuka mubi cyangwa gusa umwuka
• Gusinzira cyangwa kumva unaniwe

Ibi bikorwa bigaragara by'igogora akenshi birakosoka uko umubiri wawe wimenyereza inyongeramusirikare, akenshi mu minsi mike cyangwa icyumweru. Gufata inyongeramusirikare yawe hamwe n'ibiryo no gutangira ku rugero ruto bishobora gufasha kugabanya ibi bibazo.

Nubwo bidasanzwe, abantu bamwe bashobora guhura n'ibikorwa bikomeye bisaba ubufasha bwa muganga:

• Impiswi ikaze idahagarara
• Ubugwari bw'imitsi cyangwa umunaniro udasanzwe
• Umutima utera nabi cyangwa kuribwa mu gituza
• Kugorana guhumeka
• Kuvurungana cyangwa guhinduka kw'imitekerereze

Niba wumva ibi bimenyetso bikomeye, vugana n'umuganga wawe ako kanya. Ibi bishobora kwerekana ko urimo gufata magnesium nyinshi cyangwa ko iri gukorana n'indi miti.

Ninde Utagomba Gufata Inyongera ya Magnesium?

Abantu bamwe bagomba kwirinda inyongera ya magnesium cyangwa bakayikoresha bayobowe n'abaganga. Niba ufite ibibazo by'impyiko, umubiri wawe ntushobora gutunganya magnesium neza, bigatuma yiyongera mu buryo buteye akaga mu mubiri wawe.

Abantu bafite indwara zihariye bagomba kwitonda cyane ku bijyanye no kongera magnesium:

• Indwara ikomeye y'impyiko cyangwa kunanirwa kw'impyiko
• Gufunga umutima cyangwa izindi ngorane zikomeye z'umutima
• Myasthenia gravis (indwara yo kunanuka kw'imitsi)
• Indwara zikomeye zo mu gifu zigira ingaruka ku itunganywa ry'intungamubiri

Niba ufata imiti imwe, inyongera ya magnesium irashobora kubangamira uko ikora cyangwa ikongera ingaruka ziterwa nayo. Buri gihe bwire umuganga wawe ku miti yose n'inyongera ufata.

Abagore batwite kandi bonka bashobora gufata inyongera ya magnesium mu buryo butekanye, ariko bagomba kubanza kubaza umuganga wabo. Abana nabo bashobora kungukira ku kongera magnesium, ariko urugero rugomba kubarwa neza hashingiwe ku myaka yabo n'uburemere bwabo.

Amazina y'Ubwoko bwa Magnesium

Inyongera ya magnesium iboneka mu mazina menshi y'ubwoko, haba ku gatabo no ku isoko. Mu bwoko buzwi harimo Nature Made, Mag-Ox, Phillips' Milk of Magnesia, na Slow-Mag, nubwo ibicuruzwa byihariye biterwa n'ubwoko bwa magnesium n'icyo bigenewe.

Farumasi yawe irashobora kugira ubwoko bwinshi bwa rusange bukora neza nk'amazina y'ubwoko. Ikintu cy'ingenzi ni ukubona ubwoko bwa magnesium bukwiye ibyo ukeneye aho kwibanda ku izina ry'ubwoko runaka. Umufarumasiti wawe ashobora kugufasha kugereranya uburyo butandukanye no kubona amahitamo ahendutse.

Uburyo Bindi Bwo Gufata Magnesium

Niba imiti yongera magnesium itagukundiye, hari ubundi buryo bwinshi bushobora kugufasha kongera urwego rwa magnesium mu mubiri wawe. Uburyo bwiza akenshi ni ukongera ibiryo bikungahaye kuri magnesium mu byo urya, kuko bitanga uwo munyungugu hamwe n'izindi ntungamubiri zifitiye akamaro umubiri.

Ibiryo byiza bikungahaye kuri magnesium birimo imboga zifite amababi yijimye nk'ipinashi na chard, imbuto z'ibiti n'imbuto z'imbuto, ibinyampeke byuzuye, n'ibinyamisogwe. Shokola yijimye, avoka, n'amafi nk'imakereli na salmon nayo atanga magnesium nyinshi.

Ku bantu batabasha kwihanganira imiti yo kunywa, ibicuruzwa bya magnesium byo kwisiga nk'amavuta cyangwa umunyu wo koga bitanga ubundi buryo. Nubwo imitsi itigwa neza nk'imiti yo kunywa, abantu bamwe basanga ibi bifasha mu kurwanya imitsi y'imitsi cyangwa kuruhuka muri rusange.

Ese imiti yongera magnesium iruta imiti yongera kalisiyumu?

Imiti yongera magnesium na kalisiyumu ifite imirimo itandukanye mu mubiri wawe, bityo kubigereranya ntibisa nk'aho ari ibintu bisa. Umubiri wawe ukeneye imyunyungugu yombi kugira ngo ukore neza, kandi mu by'ukuri bakorera hamwe mu ngendo nyinshi.

Kalisiyumu ahanini ifasha mu gukomera kw'amagufa no gukorana kw'imitsi, mugihe magnesium ifasha mu kuruhuka kw'imitsi, gukora ingufu, n'ibikorwa by'inzuzi ijana. Abantu benshi bakeneye imyunyungugu yombi, cyane cyane niba bafite ibyago byo kurwara umugongo cyangwa bafite imbogamizi mu mirire zibabuza kurya amata cyangwa imboga zifite amababi.

Uburyo bwiza akenshi ni ukunywa imyunyungugu yombi, ariko mu kigereranyo gikwiye. Kalisiyumu nyinshi idafite magnesium ihagije rimwe na rimwe ishobora gutera imitsi y'imitsi cyangwa guhagarara mu nzira y'amara. Umuganga wawe ashobora kugufasha kumenya uruvange rukwiye rw'ibyo ukeneye.

Ibibazo bikunze kubazwa ku miti yongera magnesium

Ese imiti yongera magnesium irakwiriye ku bantu barwaye diyabete?

Yego, imiti yongera magnesium muri rusange iratekanye ku bantu barwaye diyabete kandi ishobora no gutanga inyungu zinyongera. Abantu benshi barwaye diyabete bafite urwego rwa magnesium ruri hasi ugereranije, kandi magnesium ihagije ifasha kugenzura isukari mu maraso no gukora kwa insuline.

Ubushakashatsi buvuga ko kugumana urwego rwa magnesium ruzima rushobora gufasha kunoza imikorere ya insuline no kugabanya ibyago byo guhura n'ingorane za diyabete. Ariko, niba urwaye diyabete, korana n'umuganga wawe kugira ngo ukurikirane urwego rwa isukari mu maraso yawe igihe utangiye gufata imiti yongera magnesium, kuko ishobora kugira ingaruka ku buryo imiti yawe ya diyabete ikora.

Nkwiriye gukora iki niba mfashe magnesium nyinshi bitunguranye?

Niba ufata imiti yongera magnesium nyinshi bitunguranye, igisubizo gishoboka cyane ni ukubabara mu gifu, cyane cyane impiswi. Ibi mu by'ukuri ni uburyo umubiri wawe wirukana magnesium nyinshi, bityo ntugire ubwoba niba ibi bibaye.

Nywa amazi menshi kugira ngo ugumane amazi ahagije kandi wirinde gufata magnesium nyinshi kugeza ibimenyetso bishize. Niba ubonye ibimenyetso bikomeye nk'intege nke z'imitsi, umutima utera nabi, cyangwa guhumeka bigoranye, shakisha ubufasha bw'ubuvuzi ako kanya. Ibi bishobora kuba ibimenyetso by'uburozi bwa magnesium, bidasanzwe ariko bisaba kuvurwa vuba.

Nkwiriye gukora iki niba nsimbukiye urugero rwa magnesium?

Niba usimbukiye urugero rwa imiti ya magnesium, ifate ako kanya wibuka, keretse igihe cyegereye urugero rwawe ruteganyijwe. Muri urwo rubanza, reka urugero wasimbukiye ukomeze gahunda yawe isanzwe.

Ntukongereho urugero kugira ngo wuzuze urwo wasimbukiye, kuko ibi bishobora kongera ibyago byo guhura n'ingaruka ziterwa n'imiti, cyane cyane kubabara mu gifu. Gusimbuka urugero rimwe na rimwe ntibigira ingaruka, ariko gerageza kugumana uburyo bumwe kugira ngo ubone ibisubizo byiza.

Nshobora guhagarika ryari gufata imiti yongera magnesium?

Ushobora kureka gufata imiti yongera magnesium igihe umuganga wawe yemeje ko urwego rwa magnesium rwawe ruhagije kandi rudahinduka, cyangwa igihe indwara urimo kuvura yoroheje bihagije. Icyemezo nk'iki kigomba gufatwa buri gihe ugishishanyijeho na muganga wawe.

Abantu bamwe bashobora kugumana urwego rwa magnesium ruzima binyuze mu mirire gusa igihe ikibazo cyabo cyakosotse, mu gihe abandi bashobora gukenera gukomeza gufata iyo miti. Muganga wawe ashobora gukurikirana urwego rwa magnesium rwawe binyuze mu bipimo by'amaraso kugira ngo afashe gufata iki cyemezo.

Nshobora gufata imiti yongera magnesium hamwe n'izindi vitamine?

Yego, imiti yongera magnesium muri rusange ishobora gufatwa hamwe na vitamine nyinshi n'imyunyungugu, ndetse, magnesium ikora neza n'intungamubiri nyinshi. Ijyana neza na vitamine D, kuko byombi bifasha ubuzima bw'amagufa kandi magnesium ifasha gukora vitamine D mu mubiri wawe.

Ariko, igihe gishobora kugira uruhare mu kunywa neza. Magnesium ishobora kubuza iron n'imiti imwe na imwe irwanya mikorobe, bityo ibyo ubitegerezeho amasaha byibuze 2. Doses nini ya calcium nayo ishobora kugabanya kunywa magnesium, bityo tekereza kuzifata mu bihe bitandukanye by'umunsi niba ukeneye iyo miti yombi.