Chii chinonzi Magnesium Supplement: Zvinoshandiswa, Dosage, Side Effects uye Zvimwe

Magnesium supplements mishonga inotorwa nemuromo inobatsira kudzorera mazinga ane hutano e magnesium mumuviri wako kana chikafu chega chisina kukwana. Muviri wako unoda magnesium pamabasa anopfuura mazana matatu akasiyana, kusanganisira kuchengeta moyo wako uchirova zvakanaka, kuchengeta mapfupa akasimba, uye kubatsira tsandanyama dzako kushanda nemazvo. Zvinhu izvi zvinouya nenzira dzakasiyana-siyana dzakadai sematablets, capsules, uye powders, zvichiita kuti zvive nyore kuwana imwe inoshanda kune mararamiro ako uye zvaunofarira.

Chii chinonzi Magnesium Supplement?

Magnesium supplement chigadzirwa chekudya chine huwandu hwakawanda hwe magnesium, mineral inokosha iyo muviri wako usingakwanise kuzvigadzira wega. Iwe unowana magnesium zvakasikwa kubva muzvokudya zvakadai semashizha akasvibira, nzungu, uye zviyo zvizere, asi dzimwe nguva muviri wako unoda rubatsiro rwakawedzerwa kuburikidza nekuwedzera.

Zvinowedzera izvi zvine mhando dzakasiyana dze magnesium, senge magnesium oxide, magnesium citrate, kana magnesium glycinate. Fomu rega rega rine zvishoma zvakasiyana absorption rates uye mhedzisiro pamuviri wako. Rudzi rwaanokurudzira chiremba wako zvinoenderana nezvido zvako zvakakosha uye kuti digestive system yako inobata sei mafomula akasiyana.

Chii chinonzi Magnesium Supplement chinoshandiswa?

Magnesium supplements anorapa kushomeka kwe magnesium uye anotsigira mamiriro ehutano akasiyana apo muviri wako unoda magnesium yakawedzerwa. Vanhu vazhinji vanozvitora kuti vatarise muscle cramps, kutsigira hutano hwemapfupa, kana kubatsira nekurara kwakanaka.

Vapi vehutano vanowanzo kuraira magnesium supplements kune mamiriro akati wandei anobatsirwa kubva pamazinga akawedzera e magnesium:

• Muscle cramps uye spasms, kunyanya mumakumbo ako kana tsoka
• Kurova kwemoyo kusina kujairika kana moyo palpitations
• Kusimba kwemapfupa kana osteoporosis kudzivirira
• Migraine headache kudzivirira
• Constipation zororo
• Kutambudzika kwekurara kana restless leg syndrome
• High blood pressure manejimendi

Vamwe vanhu vanotorawo zvinowedzerwa magnesium kutsigira hutano hwavo, asi zvakanaka kukurukura izvi nachiremba wako kutanga. Vanogona kuziva kana kuwedzera kwakakodzera kumamiriro ako emunhu.

Magnesium Supplement Inoshanda Sei?

Magnesium supplements anoshanda nekuwedzera huwandu hwe magnesium inowanikwa muropa rako uye matishu. Iri mineral rinoshanda semubatsiri anobvumira maitiro mazhinji emuviri wako kuti ashande zvakanaka, zvakafanana nemafuta anobatsira injini yemotokari kuti imhanye zvakanaka.

Paunotora magnesium supplement, hurongwa hwako hwekugaya hunoihwanya uye hunotora magnesium muropa rako. Kubva ipapo, inoenda kumhasuru dzako, mapfupa, moyo, uye zvimwe zvikamu zvemuviri uko inonyanya kudiwa. Magnesium inobatsira kumutsa ma enzymes anodzora zvese kubva pakugadzirwa kwesimba kusvika pakuvaka mapuroteni.

Mhando dzakasiyana dzemagnesium dzinoshanda pamitengo yakasiyana uye simba. Magnesium citrate inowanzo shanda nekukurumidza uye inowanzo shandiswa pakuvharika, nepo magnesium glycinate ichinyanya kunyorova mudumbu rako uye iri nani pakushandisa kwenguva refu. Chiremba wako achasarudza rudzi rwakakodzera zvichienderana nezvaunoda.

Ndingatora Sei Magnesium Supplement?

Tora magnesium supplements nechikafu kuderedza kusagadzikana mudumbu uye kuvandudza kutora. Mazhinji mafomu anoshanda zvakanyanya kana akatorwa nechikafu kana snack, sezvo chikafu chinobatsira muviri wako kugadzirisa mineral yacho zvinobudirira.

Medza mahwendefa kana makapisi ese negirazi remvura izere. Kana iwe uchitora fomu repoda, sanganisa zvakakwana nemvura kana muto sezvakatarwa papakeji. Vamwe vanhu vanowana kuti kutora magnesium manheru kunobatsira nekurara, nepo vamwe vachida mangwanani kana kupatsanurwa kwemadosi mukati mezuva.

Nguva inokosha nezve magnesium supplements. Dzivisa kuzvitora panguva imwechete nezvinowedzerwa calcium, maantibiotics, kana mishonga ye osteoporosis, sezvo izvi zvinogona kukanganisa kutora. Gadzira nzvimbo yemishonga iyi angangoita maawa maviri kubva pamadosi ako e magnesium.

Ndingatora Kwenguva Yakareba Sei Zvokuwedzera Magnesium?

Kureba kwenguva yekutora magnesium kunoenderana zvachose nezvauri kutora uye kuti muviri wako unopindura sei. Vamwe vanhu vanoda kuwedzera kwenguva pfupi kwemavhiki mashoma kuti vagadzirise kushomeka kwakanyanya, nepo vamwe vachibatsirwa nekushandiswa kwenguva refu kune mamiriro akareba.

Kana uri kurapa kushomeka kwakatarwa, chiremba wako anogona kutarisa mazinga ako e magnesium kuburikidza nemiedzo yeropa mwedzi mishoma yega yega. Kana mazinga ako akajairika, unogona kukwanisa kuderedza chiyero kana kumira kutora zvinowedzera kana iwe uchikwanisa kuchengetedza mazinga ane hutano kuburikidza nekudya chete.

Kune mamiriro akareba sekuvharirwa kwemigraine kana kuramba uchirwadziwa kwemhasuru, unogona kuda kutora zvinowedzera magnesium kwemwedzi kana makore. Mupi wako wehutano achagara achiongorora kana kuenderera mberi kwekuwedzera kuchidikanwa uye kugadzirisa chiyero chako sezvinodiwa.

Ndezvipi Zvakaipa Zvekuwedzera Magnesium?

Vanhu vazhinji vanotsungirira zvinowedzera magnesium zvakanaka kana zvatorwa sezvakarairwa, asi zvimwe zvinogona kuitika, kunyanya kana iwe ukatanga kuzvitora kana ukatora zvakanyanya. Zvinhu zvakajairika zvinokanganisa ndezve digestive uye kazhinji zvinyoro.

Heano mativi aunogona kusangana nawo, kutanga neayo akajairika:

• Stools yakasununguka kana manyoka (kunyanya ne magnesium citrate kana oxide)
• Kugumbuka mudumbu, kusvotwa, kana cramping
• Kuzvimba kana gasi
• Kuzara kana kunzwa kuneta

Izvi zvinokanganisa digestive zvinowanzoita nani sezvo muviri wako uchigadzirisa kune zvinowedzera, kazhinji mukati memazuva mashoma kusvika vhiki. Kutora zvinowedzera zvako nezvokudya uye kutanga nechiyero chakaderera kunogona kubatsira kuderedza nyaya idzi.

Panguva isingawanzoitiki, vamwe vanhu vanogona kusangana nemigumisiro yakakomba inoda kutariswa kwekurapa:

• Manyoka akakomba asingamire
• Kusimba kwemhasuru kana kuneta kusinganzwisisike
• Kurova kwemoyo kwakashata kana kurwadziwa muchipfuva
• Kutadza kufema
• Kuvhiringidzika kana shanduko dzemanzwiro

Kana uine zviratidzo zvakakomba izvi, taura nachiremba wako nekukasika. Izvi zvinogona kuratidza kuti uri kutora magnesium yakawandisa kana kuti iri kushanda nemimwe mishonga.

Ndiani Asingafaniri Kutora Magnesium Supplement?

Vanhu vakati wandei vanofanira kudzivisa magnesium supplements kana kuzishandisa chete pasi pekutariswa kwakanyanya kwechiremba. Kana uine matambudziko eitsvo, muviri wako ungasaite kugadzirisa magnesium zvakanaka, zvichikonzera kuwanda kwengozi mumuviri wako.

Vanhu vane mamiriro ehutano akasiyana vanofanira kungwarira zvakanyanya nezve magnesium supplementation:

• Chirwere chakakomba cheitsvo kana kukundikana kweitsvo
• Heart block kana mamwe matambudziko akakomba emoyo
• Myasthenia gravis (chirwere chekusimba kwemhasuru)
• Matambudziko akakomba ekugaya ayo anokanganisa kunyudzwa kwezvikafu

Kana uri kutora mimwe mishonga, magnesium supplements inogona kukanganisa mashandiro avanoita kana kuwedzera mhedzisiro. Nguva dzose udza chiremba wako nezve mishonga yese uye zvinowedzerwa zvauri kutora.

Vakadzi vane pamuviri nevanooyamwisa vanowanzoita magnesium supplements zvakachengeteka, asi vanofanira kugara vachibvunza chiremba wavo kutanga. Vana vanogona zvakare kubatsirwa ne magnesium supplementation, asi kuyera kunofanirwa kuverengerwa zvakanyatsoenderana nezera ravo nehuremu.

Magnesium Supplement Mazita eBrand

Magnesium supplements inowanikwa pasi pemazita mazhinji ebrand, ese ari maviri ekurapa uye pamusoro-pe-counter. Mamwe mabhureki anozivikanwa anosanganisira Nature Made, Mag-Ox, Phillips 'Milk of Magnesia, uye Slow-Mag, kunyangwe chigadzirwa chacho chichienderana nefomu re magnesium uye kushandiswa kwakatarwa.

Pharmacy yako inogona kutakura akawanda generic vhezheni ayo anoshanda zvakanyanya semazita ebrand. Chinhu chakakosha ndechokuwana fomu re magnesium rakakodzera zvaunoda pane kungotarisa zita rebrand. Murapi wako anogona kukubatsira kuenzanisa sarudzo dzakasiyana uye kuwana sarudzo inodhura zvakanyanya.

Magnesium Supplement Alternatives

Kana zvinowedzerwa zvemagnesium zvikasashanda zvakanaka kwauri, dzimwe nzira dzinogona kukubatsira kuwedzera mazinga ako e magnesium. Nzira yakanakisisa inowanzo kuwedzera chikafu chakapfuma magnesium muchikafu chako, icho chinopa mineral pamwe chete nezvimwe zvinovaka muviri zvinobatsira.

Nzvimbo dzakanaka dzechikafu zve magnesium zvinosanganisira mashizha akasviba se spinach uye Swiss chard, nzungu nembeu, zviyo zvizere, uye legumes. Chocolate yakasviba, maavocado, uye hove dzakaita semackerel uye salmon zvinopawo huwandu hwakanaka hwe magnesium.

Kune vanhu vasingakwanise kutsungirira zvinowedzerwa zvemuromo, zvigadzirwa zvemagnesium zvepamusoro senge lotions kana munyu wekugezera zvinopa imwe sarudzo. Kunyangwe kunyudzwa kusina kudzidzwa zvakanaka sezvinowedzerwa zvemuromo, vamwe vanhu vanowana izvi zvichibatsira kumakumbo emhasuru kana kuzorora kwakajairika.

Ko Magnesium Supplement iri nani pane Calcium Supplement?

Magnesium uye calcium supplements anoshanda zvakasiyana mumuviri wako, saka kuenzanisa hazvisi chaizvo mamiriro eapuro-kune-maapuro. Muviri wako unoda ese ma mineral kuti ushande nemazvo, uye ivo vanoshanda pamwe chete muzvinhu zvakawanda.

Calcium inonyanya kutsigira hutano hwemapfupa uye kusungana kwemhasuru, nepo magnesium ichibatsira nekuzorora kwemhasuru, kugadzirwa kwesimba, uye mazana emhinduro ye enzyme. Vanhu vazhinji vanoda ese ma mineral, kunyanya kana vari panjodzi ye osteoporosis kana vane zvirambidzo zvekudya zvinodzora kudya kwavo mukaka kana mashizha akasviba.

Nzira yakanaka inowanzo kutora ese ma mineral, asi muchiyero chakakodzera. Calcium yakawandisa pasina magnesium yakakwana dzimwe nguva inogona kukonzera makumbo emhasuru kana kuvharika. Mupi wako wehutano anogona kubatsira kuona musanganiswa wakakodzera wezvaunoda.

Mibvunzo Inowanzo Bvunzwa Nezve Magnesium Supplement

Ko Magnesium Supplement yakachengeteka kuvanhu vane chirwere cheshuga?

Hongu, zvinowedzera magnesium zvinowanzova zvakachengeteka kuvanhu vane chirwere cheshuga uye zvinogona kunopa mamwe mabhenefiti. Vanhu vazhinji vane chirwere cheshuga vane mazinga e magnesium akaderera pane avhareji, uye magnesium yakakwana inobatsira nekudzora shuga yeropa uye basa re insulin.

Tsvagiridzo inoratidza kuti kuchengetedza mazinga e magnesium ane hutano kunogona kubatsira kuvandudza kunzwisiswa kwe insulin uye kuderedza njodzi yematambudziko echirwere cheshuga. Zvisinei, kana uine chirwere cheshuga, shanda nemupi wako wehutano kuti utarise mazinga ako eshuga yeropa paunotanga zvinowedzera magnesium, sezvo zvingakanganisa mashandiro emishonga yako yechirwere cheshuga.

Ndoita Sei Kana Ndakatora Magnesium Yakawandisa Netsaona?

Kana netsaona ukatora magnesium yakawandisa, mhedzisiro inogona kuitika ndeyekugumbuka kwemudumbu, kunyanya manyoka. Iyi inzira yemuviri wako yekubvisa magnesium yakawandisa, saka usavhunduke kana izvi zvikaitika.

Inwa mvura yakawanda kuti urambe uine mvura uye dzivisa kutora mamwe magnesium kusvikira zviratidzo zvapera. Kana ukaona zviratidzo zvakakomba zvakaita sekushaya simba kwemhasuru, kurova kwemoyo kusingaite, kana kuoma kufema, tsvaga rubatsiro rwekurapa nekukasira. Izvi zvinogona kunge zviri zviratidzo zve magnesium toxicity, iyo isingawanzoitiki asi inoda kurapwa nekukurumidza.

Ndoita Sei Kana Ndikakanganwa Dose ye Magnesium?

Kana ukakanganwa dose ye magnesium yako, itore pakarepo paunoyeuka, kunze kwekunge yava nguva yechikamu chako chinotevera. Muchiitiko ichocho, siya dose yakakanganwa uye uenderere mberi nechirongwa chako chesevhisi.

Usawedzere doses kuti ugadzirise imwe yakakanganwa, sezvo izvi zvinogona kuwedzera njodzi yako yemigumisiro, kunyanya kugumbuka kwemudumbu. Kukanganwa dose dzimwe nguva hakukuvadzi, asi edza kuchengetedza kuenderana kuti uwane mhedzisiro yakanaka.

Ndingamira Rini Kutora Magnesium Supplement?

Unogona kumira kutora zvinowedzera magnesium kana chiremba wako achiona kuti mazinga ako e magnesium akakwana uye akagadzikana, kana kana mamiriro aunorapa akavandudzika zvakakwana. Sarudzo iyi inofanira kugara ichiitwa mukubvunzana nachiremba wako.

Vamwe vanhu vanogona kuchengetedza mazinga e magnesium ane hutano kuburikidza nekudya chete kana kushomeka kwavo kwagadziriswa, nepo vamwe vachigona kuda kuwedzera nguva dzose. Chiremba wako anogona kutarisa mazinga ako e magnesium kuburikidza nemiedzo yeropa kuti akubatsire kuita sarudzo iyi.

Ndingatora Magnesium Supplement nemamwe mavitamini here?

Hongu, zvinowedzera magnesium zvinogona kutora nemamwe mavitamini nemamineral, uye muchokwadi, magnesium inoshanda zvakanaka nezvinhu zvakawanda zvinovaka muviri. Inonyanya kuita zvakanaka nevhithamini D, sezvo ese ari maviri anotsigira hutano hwemapfupa uye magnesium inobatsira kuita kuti vhitamini D ishande mumuviri wako.

Zvisinei, nguva inogona kukosha kuti uwane kunyudzwa kwakakwana. Magnesium inogona kukanganisa kunyudzwa kwesimbi uye mamwe maantibayoti, saka isa izvi maawa maviri akaparadzana. Madosi makuru e calcium anogonawo kuderedza kunyudzwa kwe magnesium, saka funga kuzvitora panguva dzakasiyana dzezuva kana uchida zvese zvinowedzera.