Ibintu Bihagije kuri Magnesium: Inkomoko Zingenzi + Urutonde rw'Umubare Ukenewe

Ibintu Bihagije kuri Magnesium: Inkomoko Zingenzi + Urutonde rw'Umubare Ukenewe

Magnesium mu mubiri wawe ifasha mu bikorwa bigera kuri 300, birimo guhinduka kw'imitsi, kugenzura isukari mu maraso, no gusinzira cyane, ariko abantu bagera kuri 50% b'abakuru bo muri Amerika ntibabona ihagije. Ntabwo ari imiti. Kurya ibiribwa bikize kuri magnesium mu cyumweru bizagera ku bakuru benshi nta miti, ingaruka mbi cyangwa urujijo.

Inyandiko ivuga ku biribwa bifite magnesium nyinshi, kandi ufite kugomba kugira, uko ibintu bike byoroheye, n'igihe magnesium iturutse mu biribwa idahagije. Amakuru avuye kuri National Institutes of Health na USDA, ubushakashatsi bwakozwe mu ncamake zikomeye zo kurya no gusinzira. Intego ni ugufasha kugira imyitwarire myoroheje yo kugabanya ibyo udahagije, utagomba kugira umubare mu ifunguro ryose.

Ibyo magnesium ikora mu mubiri wawe

Umubiri wawe ukeneye magnesium igihe cyose, ariko ukayibika gake. Kuri 60% bibikwa mu magufwa yawe. Ibisigaye biboneka mu miso, mu bice bimemaguzwa, no mu muti uto ariko ufite akamaro mu maraso yawe. Ifasha imitsi yawe kwandikana ubutumwa, imitsi yawe kuruhuka nyuma yo guhinduka, umutima wawe gukora neza, n'uturemangingo twawe gukoresha intungamubiri kugira ngo dukore ingufu. Ibyo kandi bifasha kugumana igitutu cy'amaraso n'isukari mu maraso bihamye kandi bifasha gukora DNA n'ibinyabutse.

Imibiri yacu ntibora magnesium. Ugomba kuyibona mu biribwa cyangwa ibyo kunywa. Niba udahagije mu gihe cy'iminsi cyangwa amezi, umubiri wawe uzatangira kwirukana magnesium mu magufwa yawe kugira ngo ugumane urugero rwiza rw'amaraso. Ibyo bisobanura impamvu byoroshye kugira urugero rw'amaraso bisanzwe ariko magnesium bike, bikaba bikaba imboga zitoroshye kwifashisha.

Nk'uko ibikubiye kuri NIH, hafi kimwe cya kabiri cy'abakuru bo muri Amerika bararya magnesium kugeza munsi y'ibitegetswe. Ibyo bikunze kubaho ku bakuru bafite imyaka 70 n'umusanzu, abangavu, n'abarya ibiribwa byinshi bikozwe. Ububabare bw'igihe kirekire bwa magnesium bukomeye budahagije butera kwiyongera kw'ihungabana rya ibyo kurya byo mu bwoko bwa 2, igitutu cy'amaraso, migrene n'ubuhumyi.

Ni kangahe magnesium ukeneye buri munsi

Magnesium yagenewe buri munsi ihinduka ku myaka, igitsina, n'ubundi bworozi. Imibare iri hasi ivuye kuri NIH Office of Dietary Supplements kandi igaragaza urugero rushobora guhuzwa (RDA), umubare uhuza ibyo abantu bose bafite ubuzima beza mu itsinda buri ryo.

Abakuru benshi baragabana nka 100 mg buri munsi. Kwiyongera kw'urwo rugendo bisaba kwihinduranya rimwe cyangwa kabiri, nk' kongera ibishishwa by'ubuhinzi ubwonko ku ifunguro rya mu gitondo cyangwa guhindura umuceri w'umweru na quinoa ku ifunguro rya nimugoroba.

Ibintu byingenzi byibihagije kuri magnesium

Ibintu byibihagije kuri magnesium birimo ibishishwa by'ubuhinzi, imbuto za chia, amande, cashews, epinari, ibishyimbo by'umukara, edamame, chocolate yijimye, avoka, salmon, tofu, n'ibinyaburo nk'umuceri wirabura n'ibigori. Ibishishwa by'ubuhinzi bibanza ku rutonde kubera 168 mg buri santimetero kare, hafi igice cy'umunsi. Abantu benshi barya ibi bintu buri munsi bagera ku kagenewe nta kwihanganira.

Uru rutonde ruri hasi ruva kuri USDA FoodData Central kandi rugaragaza urugero rusanzwe rw'ibyo kurya. Ibintu bya magnesium bitandukana gato ku buryo, ubuzima bw'ubutaka, n'uburyo bikozwe, ariko imibare irahoraho.

Umunsi mwiza ushobora kugaragara utya: oatmeal n'imbuto za chia mu gitondo (110 mg), salade y'epinari n'ibishishwa by'ubuhinzi na avoka mu gihe cy'icyumweru (220 mg), na salmon n'umuceri wijimye mu mugoroba (70 mg). Ibyo ni hafi 400 mg, ni byo abakuru benshi bakeneye.

Ibintu byibihagije kuri magnesium ku ntego zihamye

Ibintu bitandukanye byibihagije kuri magnesium bifite impinduka zibishobora. Niba uri kurya kugira ngo uhangane n'ikibazo kihariye, shyira ku biribwa byibihagije kuri magnesium bikubaniye na byo.

Kubijyanye no gusinzira no kuruhuka kw'imitsi, shora ku mnde, ibishishwa by'ubuhinzi, ibigori, n'ibishinze bya tart. Ibintu bya magnesium byo gusinzira bikora neza iyo bifatanije n'ibindi byo kurya bituma tryptophan igera mu bwonko. Igikombe gito cya oatmeal n'amande isaha imwe mbere yo kuryama ni bimwe mu byiza byakoreshejwe. Incamake ya 2022 muri Sleep yasanzwe ko abakuru bafite magnesium nyinshi basinzira vuba kandi bagaragaza ko barinziko cyane, nubwo ingaruka zabaga zoroheje.

Kubijyanye no kwirinda migrene, American Academy of Neurology irerekana magnesium nka Level B (birashoboka ko bifite akamaro) cyane iyo ibikoreshwa bihamye. Epinari, Swiss chard, ibishishwa by'ubuhinzi, n'ikokora yijimye ni ibyihisho bikoreshwa.

Kubijyanye no kugabanya imitsi n'guhumura mu masaha ya siporo, banana, yogur, edamame, na tofu bihuza magnesium na potassium na protein, uburyo bwa gatatu buhambiranye no guhumura vuba mu masaha ya siporo mu bantu bakomeye.

Kubijyanye no kugenzura isukari mu maraso, ibinyaburo, ibishyimbo, n'imnde bifite ingingo zikomeye. Incamake ya 2017 muri Nutrients yafunze abakuru barenga 530,000 basanze buri 100 mg kwiyongera kwa magnesium ya buri munsi byahujwe no kugabanya 9% mu kaga ko kugira ibyo kurya byo mu bwoko bwa 2.

App ihana umufasha mu buzima nk' August AI ishobora kugufasha kwandika ibiribwa byawe, kwandika ibimenyetso nk'imitsi cyangwa ubuzima bwo gusinzira ku munsi ku munsi, kandi ugashaka niba imyitwarire yawe yibihagije kuri magnesium igenda irushaho kugenda neza.

Inkomoko nziza za magnesium ku bantu bafite ibiryo byahagaritswe

Inkomoko nziza za magnesium zahinduka gato niba uri wenyine, nta gluten, urugero rwa FODMAP, cyangwa ufite indwara y'impyiko.

Ku bantu barya ibikorerwa ku buryo bwa wenyine n'ibinyabuzima, ibyo ni ikibazo gito kuko inkomoko zibishobora cyane (imbuto, imnde, ibishyimbo, ibibabi, ibinyaburo, chokolete yijimye) byose ni ibiribwa by'ibinyabuzima. Iron na B12 ni ikintu cyo kwitonda kuruta magnesium.

Abafite gluten bakeye mu biceri, pasta n'ibiryo bikozwe mu biceri, bikubiyemo magnesium nyinshi iyo byakozwe ku buryo bw'ibinyaburo. Quinoa, buckwheat, umuceri wijimye, ibigori (bisabwa ko byemewe nta gluten) n'umutumba ni byo bikunze gukoreshwa.

Ibikoreshwa byo mu Rwanda (low-FODMAP) birinda ibishyimbo n'imnde. Tofu, peyneteiro ya peanut, salmon, epinari, n'imbuto za chia biraguma byoroshye kandi bigaha intungamubiri nyinshi.

Magnesium ihagije ishobora kuba itari intego ku bantu bafite indwara y'impyiko iguma kuva. Impyiko z'ihungabana zifite ikibazo cyo kwirukana magnesium kandi urugero rushobora kwiyongera.

Ibyapa ko magnesium yawe ishobora kuba ikeye

Ubudahagije bworoshye burigana burimo. Iyo ibipimo bigabanutse, ibimenyetso bya mbere ni imitsi ihindagurika (cyane cyane mu gahonda), amashyiga y'amaso, kuneshwa kutagira ihumura ryo gusinzira, kwicuza, n'ikibazo cyo gusinzira. Mu bubabare bukomeye, hashobora kuba ukutagaruka, kumera, umutima udahoraho, n'ibinyama ariko ibyo ntibibaho mu bantu bakuru bafite ubuzima.

Igereranya risanzwe ryo mu maraso ni serum magnesium, ibikugirira neza niyo ibipimo byawe bya magnesium bike. Igipimo cya magnesium mu turemangingo dusukura amaraso (RBC) ni igipimo cyiza ariko kidakunze kwifashishwa. Niba ufite imitsi isubiramo cyangwa kuneshwa kandi igipimo cy'amaraso kigaragaza ko bisanzwe, vugana na muganga wawe kuri RBC test.

Ufite ihungabana ryo kugira magnesium nke niba ufite ibibazo bimwe na bimwe by'ubuzima cyangwa ukoresha imiti imwe. Ibyo birimo ibishobora kurya byo mu bwoko bwa 2, inzoga, indwara y'amara ihinduka (Crohn's, ulcerative colitis), indwara ya celiac, gukoresha ibitera acide mudahoraho (omeprazole, esomeprazole) mu gihe cy'umwaka urenga n'ibinyobwa byo kugabanya igitutu cy'amaraso ku ndwara ya hypertension. Aba bantu bakenera kuba ku rugero rwo hejuru rwa RDA kuri magnesium kandi bakagombye kuvugana na muganga wabo buri gihe.

Magnesium mu biribwa vs ibyo kunywa

Ikibazo cya magnesium mu biribwa vs ibyo kunywa kiraza kenshi, kandi igisubizo cy'ukuri ni uko ibiribwa ari byo byiza ku bantu benshi. Magnesium irashiraho neza iyo ihuriyemo n'ibihingwa, proteyini, n'ibindi mineral biturutse mu biribwa. Ibyo kandi binahabwa ingaruka z'ibintu bibibazamo (ibihumura byoroheje, imitsi) ko ibyo kunywa byinshi byadukora.

Ibyo kunywa bifite uruhare rwa nyako mu bibazo bitatu. Icya mbere, igihe muganga yemeza ko magnesium ari nke binyuze mu gupima. Icya kabiri, igihe uhanganye n'ikibazo (IBD, celiac, gukoresha PPI igihe kirekire) bituma ugabanuka gusukwa. Icya gatatu, igihe uvura ikibazo kihariye nk'ukwemeza migrene, aho ubushakashatsi bwemeza urugero rwo hejuru kuruta uko ibiribwa byonyine byahagera.

Niba ugomba kunywa, magnesium glycinate na magnesium citrate ni zo zifite ubushobore bwo gusukwa byoroshye. Magnesium oxide, ihagije, irashiraho nabi kandi ikoreshwa cyane nk'ikinyobwa. Irinde kugira ibyo unywa hejuru y'urugero rushobora kwihanganira rwa 350 mg mu bigabanyijwe (urugero rw'ibiribwa rwo hejuru kandi ntacyo bitwaye). Vugana na muganga wawe mbere yo gutangira niba ufata imiti y'igitutu cy'amaraso, antibiotike, cyangwa ufite ibibazo by'impyiko.

Igihe ugomba kubona muganga

Ibihangane byinshi bya magnesium bikorwa n'ibiribwa gusa, ariko bimwe bimenyetso byerekana ko ugomba kugira ihugurwa ry'ubuvuzi aho kugira urutonde rw'ibyo ugura. Buchya wizere igihe ufite imitsi ihamagara kuruta ibyumweru bibiri, kuneshwa guhoraho, umutima udahoraho, migrene y'icyumweru, cyangwa ukutagaruka n'kumera mu biganza cyangwa amaguru. Ibyo bishobora kuba ibimenyetso bya magnesium nke, ariko nanone bihuza n'ibibazo by'imitsi, ibitagatifu bya D, n'uburyo bwo guhana imyunyu ibikeneye kugira ngo bikemurwe.

Wahamagare 911 cyangwa ugende mu bitaro bya mbere kubera umuriro mu gatuza, umutima udahoraho ufite ububabare cyangwa kunanirwa, intege nke nyinshi z'imitsi, ibinyama, cyangwa urujijo. Ibyo bishobora kugaragaza magnesium nke cyane cyangwa ikibazo gikomeye cy'umutima cyangwa imitsi cyakenera kwitabwaho ako kanya.

Kubijyanye n'ibimenyetso bitagaragara ariko bidakeneye ibihangane, August AI igufasha gusobanura uko wiyumva mu magambo yoroshye kandi ikagufasha guhitamo niba uzategereza, uzatanga gusaba gusuzumwa busanzwe, cyangwa ugashakisha ubutabazi bwihutirwa. Yibuka ibiganiro kugira ngo ushobore kubisangiza muganga wawe mu gihe cy'isura yawe.

Ibibazo byinshi byahagaritswe

Mbona ko magnesium ihagije mu biribwa gusa?

Yego, ku bakuru benshi bafite ubuzima. Kurya ibishishwa by'ubuhinzi, serivise y'ibibabi, kimwe cya kabiri cy'ibishyimbo cyangwa ibinyaburo, n'ikare y'ikokora yijimye mu munsi bisanzwe bihagije kuri RDA yose ya 310 kugeza 420 mg. Abafite ibibazo byo gusukwa, imiti imwe na imwe, cyangwa indwara ziguma kwandika bashobora gukenera ibyo kunywa.

Ni ibihe biribwa bifite magnesium nyinshi kuri buri serivise?

Ibishishwa by'ubuhinzi bibanza ku rutonde kuri 168 mg buri santimetero kare, ni hafi 40% by'umubare w'umunsi. Imbuto za chia (111 mg kuri santimetero kare), amande (80 mg kuri santimetero kare), n'epinari byateguwe (78 mg kuri kimwe cya kabiri cy'ikombe) biraza. Kongera na kimwe muri ibi ku ifunguro ry'umunsi buri gihe gikoreshwa kugira ngo uhagane imbazi nyinshi za magnesium nta kwo kunywa.

Gucugusa kurimbura magnesium mu biribwa?

Ntabwo byinshi. Magnesium irimo ubushyuhe, bityo kurotsa, kotsa, no gutekereza ntibibagabanya cyane. Guteka imboga mu mazi bishobora kwirukana 30 kugeza 40% bya magnesium mu mazi yo guteka, hanyuma bikamanuka. Kwihaza, gutwikira, cyangwa gukoresha amazi yo guteka mu isupu n'imisosi bigumana byinshi.

Ni kangahe bifata kugira ngo hakemurwe magnesium nke ibiryo?

Ubudahagije bworoshye bukurikira mu minsi 4 kugeza 6 y'ibyo ufata buri gihe ku rugero rwa RDA cyangwa hejuru yayo. Ubudahagije bukomeye bwemejwe n'igereranya ry'amaraso bushobora gufata amezi 3 kugeza 6 kandi burimo ibyo kunywa bigomba kuba munsi y'ubuyobozi bw'abaganga. Ibyapa nk'imitsi ihindagurika n'ubuzima bwo gusinzira burashobora kunyura mu minsi 2 ya mbere.

Ni ibyo kunywa bya magnesium bifite umutekano gufata buri munsi?

Ku bakuru bafite ubuzima, ibyo kunywa kugeza kuri 350 mg ku munsi biturutse mu flip gusanzwe bifite umutekano. Urugomero rwo hejuru rushobora gutera impiswi, kuruka, n'imitsi. Abafite indwara y'impyiko, ibibazo by'umutima, cyangwa abafata antibiotike cyangwa imiti y'igitutu cy'amaraso bagombye kuvugana na muganga mbere. Inkomoko z'ibiribwa nta rugero nk'iryo.