Ukudla Okunothe I-Magnesium: Imithombo Ephezulu + Umhlahlandlela Wansuku zonke Wokudla

Ukudla Okunothe I-Magnesium: Imithombo Ephezulu + Umhlahlandlela Wansuku zonke Wokudla

I-magnesium emzimbeni yakho isebenza ezinyathelweni ezingaphezu kuka-300, okubalwa ukujwayela kwemisipha, ukulawula ushukela egazini, kanye nokulala okujulile, kodwa cishe u-50% wabantu abadala base-US abawutholi ngokwanele. Akuyona iphilisi. Ukudla ukudla okulungile okunothe nge-magnesium phakathi nesonto kuzohlinzeka abantu abadala abaningi ngaphandle kwamaphilisi, imiphumela emibi, noma ukudideka.

Lesi sihloko sichaza ukuthi yikuphi ukudla okunothe kakhulu nge-magnesium, nokuthi udinga malini esigabeni sakho sokuphila, ukuthi amazinga aphansi azizwa kanjani, nokuthi nini i-magnesium esekelwe ekudleni inganele. Idatha ivela kuNational Institutes of Health ne-USDA, izifundo ezivela kumaphephabhuku abuyekezwe ontanga kwezokudla nokulala. Umqondo ukukusiza ukuthi uthuthukise imikhuba embalwa elula yokunciphisa ukushoda, ngaphandle kokuthi wenze ibalwe njalo ekudleni.

Yini i-magnesium eyenza emzimbeni wakho

Umzimba wakho udinga i-magnesium ngaso sonke isikhathi, kodwa ugcina kancane kakhulu. Cishe u-60% ugcinwa emathanjeni akho. Okusele kutholakala emzimbeni, izicubu ezithambile kanye nenani elincane kodwa elibalulekile egazini lakho. Lisiza imizwa yakho ukuthi idlulise imiyalezo, imisipha yakho iphumule ngemva kokujwayela, inhliziyo yakho ishaye njalo, kanye nezicelo zakho zisebenzise izakhamzimba ukukhiqiza amandla. Liphinde lisize ukugcina umfutho wegazi lakho namazinga kashukela egazini ezinzile futhi lisize ukwenza i-DNA namaprotheyini.

Imizimba yethu ayikhiqizi i-magnesium. Kufanele uyithole ekudleni noma kusimathisayo. Uma ungawutholi ngokwanele isikhathi samaviki noma izinyanga, umzimba wakho uzoqala ukukhipha i-magnesium emathanjeni akho ukuze ugcine amazinga egazi enempilo. Lokhu kuchaza ukuthi kungani kulula ukuba namazinga egazi ajwayelekile kodwa izitoko ze-magnesium ziphansi, okwenza kube ubuchopho obungafani obuhle ukubheka.

Ngokwedatha ye-NIH, cishe ingxenye yabantu abadala base-U.S. badla i-magnesium engaphansi kunokuba kudingeka. Kuvame kakhulu kubantu abadala abaneminyaka engu-70 nangaphezulu, intsha, nalabo abadla ukudla okunenziwe kabusha. Ukushoda kwe-magnesium okuqhubekayo kubikezela ingozi eyandisiwe ye-uhlobo 2 lwesifo sikashukela, umfutho wegazi ophakeme, i-migraine, kanye ne-osteoporosis.

Malini i-magnesium oyidingayo nsuku zonke

Izidingo ze-magnesium zansuku zonke ziyashintsha ngokweminyaka, ubulili, nokukhulelwa. Izinombolo ezingezansi zivela ku-IHhovisi le-NIH lezibuyekezo Zokudla futhi limelela i-Recommended Dietary Allowance (RDA), inani elihlangabezana nezidingo cishe zabantu abanempilo abazo zonke izigaba.

Iningi labantu abadala lihamba nge-100 mg ngaphansi kwezinhloso zansuku zonke. Ukuvala lelo gcagcagcagc kuthatha ukushintshwa okukodwa noma okubili okwenziwa ngenhloso, njengokungeza isibindi samantongomane ekudleni kwasekuseni noma ukushintsha irayisi elimhlophe nge-quinoa ekudleni kwakusihlwa.

Ukudla okuphezulu okunothe nge-magnesium

Ukudla okunothe nge-magnesium kubandakanya imbewu yamathanga, imbewu ye-chia, amantongomane, ama-cashews, isipinashi, izimbotshana ezimnyama, i-edamame, ushokoledi omnyama, i-avocado, i-salmon, i-tofu, kanye nezinhlamvu ezishelela njengongqimbuthambane elimnyama nama-oats. Imbewu yamathanga ingaphezulu kohlu cishe ngo-168 mg nge-ounce, cishe isigamu sosuku. Iningi labantu abadla kulezi zigaba nsuku zonke lifinyelela umgomo wabo ngaphandle kokulandelela.

Uhlu olungezansi luvela ku-I-USDA FoodData Central futhi lumelela ubukhulu besilinganiso esijwayelekile. Ukuqukethwe kwe-magnesium kuyahlukahluka kancane ngohlobo, ikhwalithi yomhlabathi, nokulungiswa, kodwa izilinganiso zihlala zinjalo.

Usuku olusebenzayo lubukeka kanje: i-oatmeal ene-chia seeds ekudleni kwasekuseni (110 mg), isaladi lesipinashi ene-pumpkin seeds kanye ne-avocado ekudleni kwemini (220 mg), kanye ne-salmon ene-brown rice ekudleni kwakusihlwa (70 mg). Lokho kungaba ngu-400 mg, okuyikho kanye okudingwa iningi labantu abadala.

Ukudla okunothe nge-magnesium ngezinhloso ezithile

Ukudla okuhlukahlukene okunothe nge-magnesium kunikeza izinzuzo zesibili ezahlukene. Uma udla ukubhekana nenkinga ethile, hlanganisa ukudla okunothe nge-magnesium okufanayo nayo.

Ukulala nokuphumula kwemisipha, sebenzisa amantongomane, imbewu yamathanga, ama-oats, namajikijolo omuncu. Ukudla kwe-magnesium ekulaleni kusebenza kahle kakhulu lapho kuhambisana nenani elincane le-carbohydrate, elisiza i-tryptophan ifinyelele ebuchosheni. Indebe encane ye-oatmeal ene-almond butter ihora ngaphambi kokulala ingenye yezin combination ezihlolwe kahle kakhulu. Ukubuyekezwa kwe-2022 ku-Sleep kwathola ukuthi abantu abadala abane-magnesium edlayo bavuka kalula futhi babika ikhwalithi yokulala engcono, yize umphumela wawungewona omkhulu.

Ukugwenywa kwe-migraine, i-American Academy of Neurology ibeka i-magnesium njenge-Level B (mhlawumbe isebenza) yokuvimbela lapho ukudla kuhlale kwanele. Isipinashi, i-swiss chard, imbewu yamathanga, noshokoledi omnyama yizinhlobo ezisebenzayo.

Ukuze kulawulwe imisipha kanye nokululama komsebenzi, ubhanana, i-yogurt, i-edamame, kanye ne-tofu kuhambisa i-magnesium ne-potassium namaprotheyini, itrium ehambisana kakhulu nokululama okusheshayo kubantu abasebenzayo.

Ukulawula ushukela egazini, izinhlamvu ezishelela, izimbotshana, namantongomane anobunye ubufakazi obuqinile. I-meta-analysis ka-2017 ku-Nutrients eyayihlanganisa abantu abadala abangaphezu kuka-530,000 yathola ukuthi ukwanda kwe-magnesium okungu-100 mg ngosuku kwahambisana nengozi eyi-9% ephansi yokuthola uhlobo 2 lwesifo sikashukela.

Uhlelo lokusebenza lomngane wezempilo njengalolu August AI lungakusiza ukuthi ulandelele ukudla okudlayo, ukhulume ngezimpawu njengemigqomo noma ikhwalithi yokulala usuku nosuku, futhi uqaphe ukuthi imikhuba yakho ecebile nge-magnesium iyayishintsha ngempela indaba yakho.

Imithombo engcono kakhulu ye-magnesium kubantu abanekhandlela yokudla

Imithombo engcono kakhulu ye-magnesium iyashintsha kancane uma ungumuntu oyimifino, ungadli igluten, ungadli i-low-FODMAP, noma unesifo sezimvemlve. Kungenzeka lokhu kube yinkinga kubantu abayimifino kanye nabafazi abaningi njengoba imithombo ephezulu (imbewu, amantongomane, izimbotshana, imifino eluhlaza, izinhlamvu, ushokoledi omnyama) zonke ziyi-vegetarian foods. Iron kanye ne-B12 yizinto ezikhathazayo kune-magnesium.

Labo abangadli igluten balahlekelwa isinkwa sikakolweni, ipasta kanye nezinhlamvu, eziqukethe i-magnesium eningi lapho ingeyezinhlamvu. I-quinoa, i-buckwheat, irasi elimnyama, ama-oats (kufanele abe yi-gluten-free certified) kanye ne-millet manje sezivamile.

Izidlo ze-IBS (i-low-FODMAP) zigwema ezinye izimbotshana namantongomane. I-tofu, ibhotela le-peanut, i-salmon, isipinashi kanye ne-chia seeds kuhlala kuphephile futhi kunikeza izakhamzimba eziningi.

I-magnesium ephezulu ayinakuba umgomo kubantu abanesifo sezimvemlve esingapheli. Izimvemlve ezikhubazekile zinobunzima bokukhipha i-magnesium futhi amazinga angakhula.

Izimpawu ezingase zibonise ukuthi uphansi nge-magnesium

Ukushoda okuncane kuvame ukungabonakali. Njengoba amazinga ehla kakhulu, izimpawu zokuqala zihlanganisa imigqomo yemipha (ikakhulukazi emazingeni ezinkomo), ukudlikizeka kwamehlo, ukukhathala okungapheli ngaphandle kokulala, ukucasuka kanye nobunzima bokulala. Ngokushoda okunzima, kungaba khona ukububulala, ukudlikizeka, ukushaya kwenhliziyo okungajwayelekile, kanye nokudlidlizela kodwa lokhu akwenzeki kubantu abadala abanempilo.

Uvivinyo oluvamile lwegazi yi-serum magnesium, egcinwa ngisho naphansi kwezibopho. I-magnesium egazini elibomvu (RBC) iyavivinywa okunembayo kodwa ayivamile. Uma uba nemigqomo ephindaphindayo noma ukukhathala futhi ukuhlolwa kwegazi kukhombisa amazinga "ajwayelekile", buza udokotela wakho mayelana nokuhlolwa kwe-RBC.

Uyingozi eyengeziwe yokushoda kwe-magnesium uma unesimo sezempilo esithile noma uthatha imithi ethile. Lokhu kubandakanya uhlobo 2 lwesifo sikashukela, ukudakwa kotshwala, isifo samathumbu esivuvukalayo (i-Crohn's, i-ulcerative colitis), i-celiac disease, ukusetshenziswa kwe-acid suppressors (omeprazole, esomeprazole) isikhathi eside kunonyaka kanye nama-diuretics emfutho wegazi ephakeme. Lezi zigameko kudingeka zibe kusigaba esiphezulu se-RDA ye-magnesium futhi kufanele zixoxe nodokotela wazo njalo.

I-magnesium yokudla vs isibuyekezo

Umbuzo we-magnesium wokudla vs isibuyekezo uvela kaningi, futhi impendulo ethembekile ithi ukudla kuyawina kubantu abaningi. I-magnesium iyaziphonsela kahle lapho ifika ne-fiber, amaprotheyini, namanye amaminerali okuvela ekudleni okushelela. Kubuye kube ngaphandle kwezinkinga zokugaya (izibopho ezixegayo, imigqomo) izibuyekezo ezingaphansi zingadala.

Izibuyekezo zinomsebenzi wangempela ezikhathini ezintathu. Okokuqala, lapho udokotela eqinisekisa i-magnesium ephansi ngokuhlolwa. Okwesibili, lapho uhlala nesimo (IBD, celiac, ukusetshenziswa kwe-PPI esikhathini eside) okunciphisa ukumuncwa. Okwesithathu, lapho uphatha inkinga ethile njengokuvimbela i-migraine, lapho ucwaningo lusekela imithamo ephezulu kunalokho ukudla kukodwa okuyikho okuphuma kuso.

Uma ulungisa, i-magnesium glycinate kanye ne-magnesium citrate yizimo ezifakwa kahle kakhulu ezitholakalayo. I-magnesium oxide, engabizi kakhulu, ayizwakali kahle futhi isetshenziswa kakhulu njenge-laxative. Gwema ukudla kwansuku zonke okungaphezu komkhawulo owamukelekayo we-350 mg kusuka ezibuyekezweni (umkhawulo wokudla mkhulu kakhulu futhi awukhathazisi). Xoxa nodokotela wakho ngaphambi kokuthi uqale uma uthatha imithi yomfutho wegazi, ama-antibiotics, noma unokukhathazeka kwezinso.

Nini okumele ubone udokotela

Iningi le-magnesium gaps liyavaleka ngokudla kukodwa, kodwa ezinye izimpawu zifanele ukuhlolwa kwezokwelapha kunohlu lwegrosa. Bhuka ukuvakashelwa uma uba nemigqomo yemipha eqhubeka isikhathi esingaphezu kwamaviki amabili, ukukhathala okungapheli, ukushaya kwenhliziyo okungajwayelekile, ama-migraines avamile, noma ukububulala nokudlikizeka ezandleni zakho noma ezinyaweni zakho. Lokhu kungaba izimpawu ze-magnesium ephansi, kodwa futhi kuhambisana nezinkinga ze-thyroid, ukushoda kwe-vitamin D, kanye nokungalingani kwe-electrolyte okudinga ukuhlolwa ukuze kuqondwe.

Shayela ku-911 noma uye egumbini lezimo eziphuthumayo eliseduze uma ubuhlungu esifubeni, ukushaya kwenhliziyo okungajwayelekile okunokukhathazeka noma ukubhodloka, ubuthakathaka obukhulu be-muscle, ukudlidlizela, noma ukudideka. Lokhu kungabonisa i-magnesium ephansi kakhulu noma inkinga ehlukile yenhliziyo noma yezimvelo edinga ukunakekelwa ngokushesha.

Ngezigameko ezingase zizwakale zingalungile kodwa zingaphezu kokuphuthuma, August AI ikuvumela ukuthi uchaze lokho okuzwayo ngolimi olulula futhi ikusize unqume ukuthi uzolinda yini, ubhukhe ukuvakashelwa okujwayelekile, noma ufune usizo oluphuthumayo. Igcina ingxoxo ukuze ungayihlanganyela nodokotela wakho ekuvakasheni kwakho okulandelayo.

Imibuzo Evame Ukubuzwa

Ngingathola i-magnesium eyanele ekudleni kuphela?

Yebo, kubantu abadala abaningi abanempilo. Ukudla isibindi samantongomane, isilinganiso semifino eluhlaza, uhhafu wenkomishi yezimbotshana noma izinhlamvu, kanye nesikwele sikashokoledi omnyama phakathi nosuku olujwayelekile kuhlangabezana ne-RDA ephelele engu-310 kuya ku-420 mg. Abantu abanezinkinga zokumuncwa, imithi ethile, noma izifo ezingapheli bangase badinge izibuyekezo.

Yikuphi ukudla okunothe kakhulu nge-magnesium ngesilinganiso?

Imbewu yamathanga ingaphezulu kohlu ngo-168 mg nge-ounce, cishe u-40% wenani lansuku zonke. Imbewu ye-chia (111 mg nge-ounce), amantongomane (80 mg nge-ounce), kanye nesipinashi esibilisiwe (78 mg nge-half cup) zilandelayo. Ukwengeza ngisho nenye yalezi ekudleni kwansuku zonke kuvame ukuvala iningi le-magnesium gaps ngaphandle kwezibuyekezo.

Ingabe ukupheka kubhubhisa i-magnesium ekudleni?

Kakhulu cha. I-magnesium ayibuthakathaka ekushiseni, ngakho ukugcoba, ukubhaka, nokugrila akuze kunciphise kakhulu. Ukubilisa imifino emanzini kungakhipha u-30% kuya ku-40% we-magnesium eketshezi lokupheka, elibe selichithwa. Ukubamba ngomusi, ukugazinga, noma ukusebenzisa amanzi okupheka ezitsheni nososi kungagcina okwengeziwe.

Kungathatha isikhathi esingakanani ukulungisa i-magnesium ephansi ngokudla?

Ukushoda okuncane kuvame ukulungiswa phakathi namaviki angu-4 kuya kwangu-6 okudla okungaguquki ezingeni elilingana noma ngaphezu kwe-RDA. Ukushoda okunzima okuqinisekiswe ukuhlolwa kwegazi kungathatha izinyanga ezingu-3 kuya kwezingu-6 futhi kuvame ukudinga izibuyekezo ngaphansi kokuqondiswa kwezokwelapha. Izimpawu ezifana nemigqomo yemipha kanye nekhwalithi yokulala kuvame ukuthuthuka phakathi namaviki okuqala angu-2.

Ingabe izibuyekezo ze-magnesium ziphephile ukuthathwa nsuku zonke?

Kubantu abadala abanempilo, izibuyekezo ezingafika ku-350 mg ngosuku kusuka emapilini ziphephile ngokuvamile. Imithamo ephezulu ingadala isifo sohudo, isicanucanu, nemigqomo. Abantu abanesifo sezimvemlve, i-heart block, noma labo abathatha ama-antibiotics athile noma imithi yomfutho wegazi kufanele baxoxe nodokotela kuqala. Imithombo yokudla ayinayo imikhawulo enjalo.