Zvokudya Zvakapfuma muMagnesium: Nzvimbo Dzakanakisisa + Nhungamiro Yezuva Nezuva

Zvokudya Zvakapfuma muMagnesium: Nzvimbo Dzakanakisisa + Nhungamiro Yezuva Nezuva

Magnesium mumuviri wako inopa ma reactions anopfuura 300, kusanganisira kubvongoka kwemhasuru, kudzora shuga yeropa, uye hope dzakadzama, asi vanenge 50% vevanhu vakuru vekuUS havawani zvakakwana. Haisi piritsi. Kudya zvokudya chaizvoizvo zvine magnesium pavhiki richapa vanhu vakuru vazhinji vasina mapiritsi, migumisiro, kana kuvhiringidzika.

Chinyorwa chino chinotsanangura kuti zvokudya zvipi zvine magnesium yakawanda, uye kuti unoda zvakawanda sei panguva yehupenyu hwako, zvisingaiti kuti ma levels akaderera anzwe, uye nguva iyo magnesium inobva pakudya isingakwanisi. Data rinobva kuNational Institutes of Health neUSDA, zvidzidzo kubva kumajorunali anoongororwa evatsigiri vezvekudya nehope. Pfungwa ndeyekubatsira iwe kugadzira tsika shomanana dziri nyore kudzikisira kushomeka, pasina kuita equation paimwe neimwe kudya.

Magnesium inoita sei mumuviri wako

Muvanhu vako unoda magnesium nguva dzose, asi unochengeta zvishoma chete. Vanenge 60% inochengetwa mumapfupa ako. Zvasara zvinowanikwa mumhasuru, matukisi emuviri, uye nhamba shoma asi yakakosha muropa rako. Zvinobatsira itsvo dzedu kutumira zviratidzo, mhasuru dzedu kuregedza mushure mekubvongoka, moyo wedu kurova nguva dzose, uye masero edu kushandisa zvinovaka muviri kugadzira simba. Zvinobatsirawo kuchengetedza kumanikidzika kweropa redu nehuwandu hwedoro reShuga zvichisindimara uye zvinobatsira kuita DNA neprotein.

Muviri wedu haugadziri magnesium. Unofanira kuwana kubva pakudya kana zvipimo. Kana usina kukwana kwevhiki kana mwedzi yakawanda, muviri wako uchatanga kudhonza magnesium kubva mumapfupa ako kuchengetedza mazinga europu akachengetedzwa. Izvi zvinotsanangura kuti sei zviri nyore kuva nehuwandu hweropa hwakajairika asi zvakaderera zvemagnesium zvichengetwa, zvichiita kuti ive vhitamini isingadikanwi kuongorora.

Zvinoenderana ne data reNIH, vanenge hafu yevanhu vakuru vekuU.S. vanodya magnesium shoma pane yakakurudzirwa. Zvinowanzoitika muvanhu vakuru 70 vane makore akati wandei, vechidiki, nevaya vanodya zvokudya zvakagadzirwa zvakanyanya.

Magnesium yakawanda sei yaunoda zuva rega rega

Zvinodiwa zvemagnesium zvezuva rega rega zvinoshanduka ne zera, zvepabonde, uye pakuzvitakura. Nhamba dziri pasi apa dzinobva kuNIH Office of Dietary Supplements uye dzinomirira Recommended Dietary Allowance (RDA), huwandu hunosangana nezvinodiwa nevanhu vanenge vose vakachengetedzeka muboka rimwe nerimwe.

Vakuru vazhinji vanoshaya ingangoita 100 mg pazvinodiwa izvi zuva rega rega. Kuzadza gap iri kunowanzotora zvinhu zviviri zvakasiyana, sekunatsa mhodzi dzenzungu kudya kwemangwanani kana kuchinjana mupunga chena ne quinoa kudya kwemanheru.

Zvokudya Zvakanakisisa Zvakapfuma muMagnesium

Zvokudya zvakapfuma mu magnesium zvinosanganisira mhodzi dzenzungu, mhodzi dzechia, nzungu, nzungu, spinachi, bhinzi nhema, edamame, chocolate yakasviba, avocado, salmon, tofu, nezviyo zvakakwana semupunga webrown nemafolera. Mhodzi dzenzungu dzinotungamira pamusoro nekunenge 168 mg paounce, ingangoita hafu yemazuva. Vanhu vazhinji vanodya zvokudya izvi zuva nezuva vanosvika pamusoro pezvinodiwa pasina kuverenga.

Rondedzero iri pasi apa inobva kuUSDA FoodData Central uye inomirira zvinhu zvakajairika. Huwandu hwe magnesium hunosiyana zvishoma nekambani, hunhu hwevhu, nekugadzirwa, asi kuwanda kunoramba kwakafanana.

Zuva rakagadziriswa rinotaridzika seizvi: oatmeal nemhodzi dzechia pakudya kwemangwanani (110 mg), saladhi yespinachi nemhodzi dzenzungu ne avocado pakudya kwemasikati (220 mg), uye salmon nemupunga webrown pakudya kwemanheru (70 mg). Zvinodarika 400 mg, zvese zvazvo zvichidiwa nevanhu vakuru vazhinji.

Zvokudya Zvakapfuma muMagnesium Zvinangwa Zvinokosha

Zvokudya zvakasiyana-siyana zvakapfuma mu magnesium zvinopa mabhenefiti echiwadzidzo. Kana uri kudya kuitira kugadzirisa dambudziko rakafanana, ita zvinhu zvakafanana nemvura yakapfuma mu magnesium inoyenderana nayo.

Kuti uve nehope nekuzorora kwemhasuru, shandisa nzungu, mhodzi dzenzungu, mafolera, uye makoto matart. Zvokudya zvemagnesium zvehunhu hunobatsira pakugadzira hope zvinoshanda zvakanaka kana zvakabatana nehuwandu hwedoro reshuga, rinobatsira tryptophan kusvika kuuropi. Kapu diki ye oatmeal ine bota remhodzi dzenzungu awa risati raenda kunorara imwe yemhando dzakanaka dzakadzidza. Ongororo ye 2022 muSleep yakawana kuti vanhu vakuru vane magnesium yakakwirira vakawana hope nekukurumidza uye vakaratidza kunaka kwehope, kunyange zvazvo chibairo chaive chidiki.

Kudzivirira migraine, American Academy of Neurology inonyora magnesium seLevel B (inonzi ingashanda) inodzivirira kana huwandu hwezuva nezuva hwakakwana.

Kune makramu emhasuru nekupora mushure mekuita maekisesaizi, bhanana, yogati, edamame, uye tofu zvinobatanidza magnesium ne potassium neprotein, triyo yakabatana zvikuru nekupora nekukurumidza muvanhu vakuru vanoita maekisesaizi.

Kune kudzora shuga yeropa, zviyo zvakakwana, bhinzi, nzungu zvinopa humbowo hwakasimba kwazvo. Kuongorora kwe 2017 muNutrients kwakabata vanhu vakuru vanodarika 530,000 vakawana kuti kuwedzera kwe 100 mg kwezuva nezuva kwe magnesium kwakabatana ne 9% kudzikira kwe njodzi yekuvandudza chirwere chetype 2.

App yemudzimai weutano sekunge August AI inogona kukubatsira kuverenga zvokudya zvauri kudya, kurekodha zviratidzo sekudzungaira kana kunaka kwehope zuva nezuva, uye kuona kana tsika dzako dzakapfuma mu magnesium dzikawirirana newe.

Nzvimbo Dzakanakisisa dzeMagnesium Kune Vanhu Vane Zvokudya Zvakarambidzwa

Nzvimbo dzakanakisisa dze magnesium dzinotanga zvishoma kana uri vegan, usina gluten, low-FODMAP, kana une chirwere cheitsvo.

Kune vegans nevanodya muriwo, izvi hazvisi dambudziko rakawanda nekuti nzvimbo dzakapfuma zvikuru (mhodzi, nzungu, bhinzi, mashizha akachenuruka, zviyo zvakakwana, chocolate yakasviba) zvese zviri zvokudya zvevashori. Iron neB12 ndizvo zvine dambudziko rakawanda kupfuura magnesium.

Vanoshaya gluten vanoshaya chingwa chegorosi, pasta nemakaka, zvinopa magnesium yakawanda kana zviri zviyo zvakakwana. Quinoa, buckwheat, mupunga webrown, mafolera (anofanira kusimbiswa kuti hapana gluten) nezviyo zvemillet zvava zvakajairika.

Zvokudya zveIBS (low-FODMAP) zvinodzivisa bhinzi nzungu shoma. Tofu, bota rehuku, salmon, spinachi, nemhodzi dzechia zvinoramba zvakachengetedzeka uye zvinopa zvinovaka muviri zvakawanda.

Magnesium yakakwirira haigoni kuva chinangwa chevanhu vane chirwere cheitsvo chisingaperi. Itsitsi dzisina simba dzinonetsa kubvisa magnesium uye mazinga anogona kuwedzera.

Zviratidzo Zvingagone Kunyanya Kushomeka muMagnesium

Kushomeka kwakaderera kunowanzo kunyarara. Pakudzikira kwemazinga zvakare, zviratidzo zvekutanga zvinosanganisira makramu emhasuru (kunyanya mumakumbo), kutinhira kwemaziso, kuneta kunogara kusati kwakonzera hope, kushatirwa, nekutadza kurara. Nekushomeka kwakanyanya, kunogona kuva ne kutukuka, kungovhuvhuta, kurova kwemoyo kusina kumira, nekudzungudza asi izvi hazviitiki muvanhu vakuru vakachengetedzeka.

Kuongorora kweropa kwakajairika serum magnesium, iyo inochengetwa kunyangwe paine zvichengetedzo zvakaderera. Magnesium yeropa dzvuku (RBC) inzvimbo yakarurama asi isiri yekuziva. Kana uine makramu anogara achidzoka kana kuneta uye kuongorora kweropa kunoratidza mazinga akafananana, bvunza chiremba wako nezve RBC test.

Uri panjodzi yakakwirira yekushomeka kwe magnesium kana uine mamwe matambudziko ehutano kana kushandisa mishonga yakadaro. Izvi zvinosanganisira chirwere chetype 2, kusashandisa doro, chirwere cheinflammatory bowel (Crohn's, ulcerative colitis), celiac disease, kushandisa acid suppressors kwenguva refu (omeprazole, esomeprazole) kwegore uye diuretics yekumanikidzika kweropa. Vanhu ava vanofanira kunge vari pakupera kwepamusoro kweRDA ye magnesium uye vanofanira kutaura nachiremba wavo nguva dzose.

Magnesium kubva Pakudya vs Supplement

Mubvunzo we magnesium kubva pakudya vs supplement unouya kazhinji, uye mhinduro yakatendeseka ndeyekuti chikafu chinokunda kune vanhu vazhinji. Magnesium inoshanda zviri nani kana ichiuya ne fiber, protein, nezvimwe zvinovaka muviri kubva pazvokudya zvakakwana. Zvinouyawo pasina migumisiro yemapumburu (mapumburu akasununguka, kudzungaira) ayo zvipimo zvepamusoro zvinogona kukonzera.

Zvipimo zvine basa chaiyo mumamiriro matatu. Chekutanga, kana chiremba achisimbisa kushomeka kwe magnesium kuburikidza nekuongorora. Chechipiri, kana uchigara nedambudziko (IBD, celiac, kushandisa PPI kwenguva refu) kunoderedza kushandiswa. Chechitatu, kana uri kurapa dambudziko rakasarudzika sekudzivirira migraine, uko tsvakurudzo inotsigira doses yepamusoro pane zvokudya zvinowanzopa.

Kana uchitora zvipimo, magnesium glycinate ne magnesium citrate ndidzo fomu dzakanyanya kushandiswa. Magnesium oxide, inodhura zvikuru, inoshandiswa zvishoma uye inowanzoshandiswa semurapirwe. Dzivisa kushandisa kwezuva nezuva pamusoro pe chikamu chepamusoro chinogona kushandiswa che 350 mg kubva kuzvipimo (chikamu chechikafu chakakwirira kwazvo uye hachisi chinhu chekuzvitutumadza). Taura nachiremba wako usati watanga kana uchitora mishonga yekumanikidzika kweropa, maantibayotiki, kana uine matambudziko eenziwo.

Nguva Yekushanyira Chiremba

Makapu mazhinji e magnesium anovharika nezvokudya chete, asi mamwe ma symptom anoda cheki chekurapa pane rondedzero yekutenga. Bhuka nguva yekushanyira kana uine makramu emhasuru anogara kwemavhiki maviri, kuneta kunogara kusingaregi, kurova kwemoyo kusina kumira, migraine dzakawanda, kana kutukuka nekutinhira mumawoko kana tsoka. Izvi zvinogona kuva zviratidzo zve magnesium kushomeka, asi zvinobatanawo nezvinetso zve thyroid, vhitamini D kushomeka, uye kusagadzikana kwe electrolytes kunoda kuongorora kuti zviongororwe.

Fonera 911 kana enda kukamuri rinokurumidza kushandiswa kwezvekurapa nekuda kwekurwadza kwechipfuva, kurova kwemoyo kusina kumira nekudzungaira kana kudemura, kusimba kwemhasuru kwakanyanya, kudzungudza, kana kuvhiringidzika. Izvi zvinogona kuratidza kushomeka kwakanyanya kwe magnesium kana yakaparadzana yemoyo kana neurological nyaya inoda kurapwa nekukurumidza.

Kune zviratidzo zvinoita sezvisina musoro asi hazvina njodzi, August AI inokutendera iwe kutsanangura zvauri kuona mumutauro uri pachena uye inokubatsira iwe kusarudza kana kumirira, bhuka nguva yekushanyira yenguva dzose, kana kutsvaga rubatsiro rwekukurumidza. Inochengeta nhaurirano kuitira kuti ugone kuigovera nachiremba wako panguva yekushanyira kwako kunotevera.

Mibvunzo Inowanzobvunzwa

Ndinogona kuwana magnesium yakakwana kubva pakudya chete here?

Hongu, kune vanhu vakuru vakachengetedzeka vazhinji. Kudya mhodzi dzenzungu, chikamu chemashizha akachenuruka, hafu yekapu yemabhinzi kana zviyo zvakakwana, uye sikweya ye chocolate yakasviba panguva yemazuva akajairika inokwanisa kuzadza RDA yakazara ye 310 kusvika 420 mg. Vanhu vane matambudziko ekushandisa, mishonga yakadaro, kana zvirwere zvisingaperi vangangoda zvipimo.

Chikafu chipi chine magnesium yakawanda pachikamu chimwe nechimwe?

Mhodzi dzenzungu dzinotungamira rondedzero pa168 mg paounce, ingangoita 40% yezvaunodiwa pazuva. Mhodzi dzechia (111 mg paounce), nzungu (80 mg paounce), uye spinachi yakabikwa (78 mg pachikamu chekapu) zvinotevera. Kuwedzera imwe chete yemidziyo iyi kune chikafu chezuva nezuva kunowanzovharidza zvikwata zvizhinji zvemagnesium pasina zvipimo.

Kubika kunoparadza magnesium muzvokudya here?

Kunyanya kwete. Magnesium inogona kutsungirira kupisa, saka kugochera, kubika, nekugocha hazvideredze zvakanyanya. Kubika miriwo mumvura kunogona kudurura 30 kusvika 40% ye magnesium mumvura yekubika, iyo inozodururirwa pasi. Kutengesa, kugadzira, kana kushandisa mvura yekubika yemupfuhwira nemasosi kunochengetedza zvakawanda.

Zvinotora nguva yakareba sei kugadzirisa magnesium yakaderera nekudya?

Kushomeka kwakaderera kunowanzogadziriswa mukati mevhiki 4 kusvika 6 nekudyiwa kunogara kuripo panguva kana pamusoro peRDA. Kushomeka kwakanyanya kunosimbiswa nekuongorora kweropa kunogona kutora mwedzi 3 kusvika 6 uye kunowanzoda zvipimo pasi pekutungamirirwa kwechiremba. Zviratidzo sekudzungaira kwemhasuru nekunaka kwehope zvinowanzovandudza mukati mevhiki 2.

Zvipimo zvemagnesium zvakachengetedzeka kutora zuva rega rega here?

Kune vanhu vakuru vakachengetedzeka, zvipimo zve 350 mg pazuva kubva mumapiritsi zvakajairika zvakachengetedzeka. Doses yepamusoro zvinogona kukonzera manyoka, kuda kurutsa, nekudzungaira. Vanhu vane chirwere cheitsvo, moyo wakakona, kana vaya vari pamishonga yakadaro kana mishonga yekumanikidzika kweropa vanofanira kutaura nachiremba kutanga. Zvokudya hazvina muganho wakadai.